Weights up, scales down…

MrKleen73 said:
About how much would you say? Like 10lbs working weight on bench 10-20 on squats, like that type of thing? It is always rewarding to go back and see exactly how this round treated you. It will give you a good basis of comparison for how this program treated you compared to another program later. Do what @Dustin07 does and keep track of what was working when, what the goal was, and how well it worked. I didn't do this for the longest time and I think it is a highly beneficial practice. Especially for strength focused lifting.
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I've always loved the AM community because generally I feel like we "know" what to do, but we have so much information in our heads its nice to have an unbiased bro kick you in the balls and say "you know maxing out every day isn't how to get a PR, right?" (or some other obvious, but helpful comment).

same with cutting. I can usually remember dates that I was content with a cut, or a date that I hit a given PR. so it's nice to go back on my log and read the 2-4 months that lead to that PR or cut and see what my routine was back then.

I've been trying to stay very consistent with my renpho app for that reason. Instead of just logging "low" weights after dehydrating etc, getting more daily scale weights logged because after a couple months and years, that historical data is pretty interesting!
 
Whew man what a busy little trip! Had a great Easter and helped on some projects dad had. Getting back into it this week.

Tuesday did a chest, arms, shoulders 30 minutes super sets, 30 minutes incline treadmill

Today 30 minutes legs, back super sets high volume lower weight, 30 minutes incline treadmill.

Feeling a bit out of the groove with breaks for work and Easter so this week just getting ready acclimated.


Need to catch up on everyone’s logs!
Here are a few pics of the weekend


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Man, I am so happy for you that you caught such great moments in those pictures. That first picture needs to be enlarged and framed somewhere. It is absolutely beautiful and such a great moment in time. Then the picture in the tractor is awesome too, but that landscape behind you and you looking like a hoss while looking like a soft loving father is just beautiful to me.

Can you tell I miss my family? Just seeing these has me in my feels! I can't wait to get home to them tonight!!!
 
MrKleen73 said:
Man, I am so happy for you that you caught such great moments in those pictures. That first picture needs to be enlarged and framed somewhere. It is absolutely beautiful and such a great moment in time. Then the picture in the tractor is awesome too, but that landscape behind you and you looking like a hoss while looking like a soft loving father is just beautiful to me.

Can you tell I miss my family? Just seeing these has me in my feels! I can't wait to get home to them tonight!!!
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I know it was a great picture and just enjoy every moment I can with them! Sounds like you are ready to be home with the fam!
Hyde said:
Love it man
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the good life!
SkRaw85 said:
looks like perfect times!
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it was a great time that was over to soon
 
akboom87 said:
I know it was a great picture and just enjoy every moment I can with them! Sounds like you are ready to be home with the fam!

the good life!

it was a great time that was over to soon
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Absolutely to all things. I was so happy to get home last night. Me and the wife must have hugged and held each other 15 times last night just from missing one another.
 
akboom87 said:
Whew man what a busy little trip! Had a great Easter and helped on some projects dad had. Getting back into it this week.

Tuesday did a chest, arms, shoulders 30 minutes super sets, 30 minutes incline treadmill

Today 30 minutes legs, back super sets high volume lower weight, 30 minutes incline treadmill.

Feeling a bit out of the groove with breaks for work and Easter so this week just getting ready acclimated.


Need to catch up on everyone’s logs!
Here are a few pics of the weekend


View attachment 251307View attachment 251308View attachment 251309
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Looks great man. Cherish the time with them being little like that too, it goes by too fast!
 
Man sorry guys I haven’t been on here as much and not keeping up with everyone’s logs. Life is just busy 2 little ones to keep up with after work and all the other things then it’s like oh time for bed 😂

Yesterday had a great chest and shoulders session followed with cardio.

Need to tackle some lawn care this weekend, then rear wheel seals and bearings on my old gmc sierra.

Have a great weekend everyone!
 
Got projects finished up and today was kinda cloudy rainy blahhh. So hit a afternoon gym


Bench
Set 1. 185# x5 x5
Set 2. 205# x2 x2
Set 3. (Sling shot) 225# x3 x3 x3 x3

Deadlift sumo + belt
Set 1. 225# x5
Set 2. 275# x3
Set 3. 315# x2
Set 4. 335# x1
Set 5. 345# x1 PR ( pretty sure I could nail 350 but I called it at 345 that is a 10# pr)

Lifts felt great and moved fast!

Finished out doing Tate press, db flys, dips

Right at 60 minutes with warmups.
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Wake up 4:30 am
1 pre workout shake
1 cup coffee
1/2 scoop pre workout

Gym time 5 am - 6-15 am

OHP
95# x5 x5 x5 x5

Cable front raise
70# x15 x12 x12 x10

Seated machine shoulder press
110# x10 x10 x10

Lateral raise machine
90# x12 x10 x8 x8

Cable curls
80# x15 x13 x12 x10

Hammer curls DB, strict curl, forearm curls

15 minutes incline treadmill.


Wife wants to do this 75 hard challenge so I’m going along with it. So evening time we will be doing some sort of garage workout body weight stuff. Got meal preps done yesterday stocked up on protein for shakes so time to get after it.
 
I feel like someone here on AM did the 75 challenge last year and I can't remember who it was at the moment... I gotta think about that. Challenges really can be a nice way to keep a purpose and accountability, especially if momma bear is on board, makes it easier when you're both in the same mindset!
 
Congrats on the PR!!!
 
Thanks guys! Was a busy week construction is starting days are warm and longer!

Just instinctively training last week. Will be starting back with a program might just re run the one haven’t decided.
 
Wake up 4:30 am
1 cup coffee & pre workout
1 pre workout shake

Gym time 5 am - 6:15 am

Warm ups stretching

Deadlift (deficit- sumo)
Set 1. 245# x6
Set 2. 245# x6
Set 3. 245# x6

Pendlay row
Set 1. 95# x10
Set 2. 95# x10
Set 3. 95# x12 amrap

Seated row v grip
Set 1. 115# x12
Set 2. 115# x12
Set 3. 115# x8 amrap (short rest and gassed out)

Leg extension machine
Set 1. 200# x12
Set 2. 200# x12 30 seconds rest
Set 3. 200# x8

Pull-ups (15 seconds rest between sets)
Set 1. Wide grip x3
Set 2. Wide grip x3
Set 3. Normal grip x5
Set 4. Normal grip x3
Set 5. Normal grip x2

BB shrug (15 second rest between sets)
Set 1. 135# x12
Set 2. 135# x10
Set 3, 135# x8
Set 4. 135# x5
Set 4. 135# x3

Circuit of biceps

Alarm clock came fast had a hard time getting fired up.
 
akboom87 said:
Wake up 4:30 am
1 cup coffee & pre workout
1 pre workout shake

Gym time 5 am - 6:15 am

Warm ups stretching

Deadlift (deficit- sumo)
Set 1. 245# x6
Set 2. 245# x6
Set 3. 245# x6

Pendlay row
Set 1. 95# x10
Set 2. 95# x10
Set 3. 95# x12 amrap

Seated row v grip
Set 1. 115# x12
Set 2. 115# x12
Set 3. 115# x8 amrap (short rest and gassed out)

Leg extension machine
Set 1. 200# x12
Set 2. 200# x12 30 seconds rest
Set 3. 200# x8

Pull-ups (15 seconds rest between sets)
Set 1. Wide grip x3
Set 2. Wide grip x3
Set 3. Normal grip x5
Set 4. Normal grip x3
Set 5. Normal grip x2

BB shrug (15 second rest between sets)
Set 1. 135# x12
Set 2. 135# x10
Set 3, 135# x8
Set 4. 135# x5
Set 4. 135# x3

Circuit of biceps

Alarm clock came fast had a hard time getting fired up.
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Rise and grind! Still got a solid session in man
 
akboom87 said:
Thanks guys! Was a busy week construction is starting days are warm and longer!

Just instinctively training last week. Will be starting back with a program might just re run the one haven’t decided.
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I'm still looking for a program right now too. So let me know what you go with, maybe I'll adopt it too.
akboom87 said:
I k ow I’m longing for the day when I have my shop and I can build out my own gym and have the door open and music banging and the weights clanging!
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This is the real American dream right here!!
 
akboom87 said:
I k ow I’m longing for the day when I have my shop and I can build out my own gym and have the door open and music banging and the weights clanging! 💪🏻
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I keep getting a hankering to open up another gym, just a little warehouse bay in our area. I think my circle of lifters locally is enough to get it off the ground but requires time, money, real estate lol. actually, the real estate is the hardest part. our town has turned into a combo of californian expats buying mcmansions sight unseen, and tourism so a lot of our real estate prices are attrocious. I looked at a knock down condition building the other day, they want about $800k for it (down from a million) for like 500 sq feet. Its essentially retail and no matter what math I came up with I could not for the life of me figure out how any retail establishment could pay high enough rent for that building to ever be profitable. which is probably why a lot of our retail locations are constantly turning over new tenants.
 
Gym time 5 am - 6:15 am

Warm ups stretching

Bench
Set 1. 175# x3
Set 2. 175# x4
Set 3. 175# x5
Set 4. 175# x6
Set 5. 175# x8 amrap ( go up 5# next week)

Seated db shoulder press
Set 1. 50# x12
Set 2. 50# x12
Set 3. 50# x10

Machine chest press
Set 1. 120# x10
Set 2. 120# x10
Set 3. 120# x9

Db bicep curl
Set 1. 25# x12
Set 2. 25# x12
Set 3. 25# x12 ( go up 5 pounds next week)

V grip Tricep cable pushdown (bulldozer sets, 5 mini sets 15 seconds rest)
Set 1. 100# x25
Set 2. 100# x16
Set 3. 100# x7
Set 4. 100# x7
Set 5. 100# x6

Db lateral raises (bulldozer sets, 5 mini sets 15 seconds rest)
Set 1. 20# x15
Set 2. 20# x11
Set 3. 20# x10
Set 4. 20# x8
Set 5. 20# x8

Pump felt unreal snapped a pic but doesn’t seem as great in the picture 😂 I am very happy with how the shoulders are shaping up though!
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akboom87 said:
Gym time 5 am - 6:15 am

Warm ups stretching

Bench
Set 1. 175# x3
Set 2. 175# x4
Set 3. 175# x5
Set 4. 175# x6
Set 5. 175# x8 amrap ( go up 5# next week)

Seated db shoulder press
Set 1. 50# x12
Set 2. 50# x12
Set 3. 50# x10

Machine chest press
Set 1. 120# x10
Set 2. 120# x10
Set 3. 120# x9

Db bicep curl
Set 1. 25# x12
Set 2. 25# x12
Set 3. 25# x12 ( go up 5 pounds next week)

V grip Tricep cable pushdown (bulldozer sets, 5 mini sets 15 seconds rest)
Set 1. 100# x25
Set 2. 100# x16
Set 3. 100# x7
Set 4. 100# x7
Set 5. 100# x6

Db lateral raises (bulldozer sets, 5 mini sets 15 seconds rest)
Set 1. 20# x15
Set 2. 20# x11
Set 3. 20# x10
Set 4. 20# x8
Set 5. 20# x8

Pump felt unreal snapped a pic but doesn’t seem as great in the picture 😂 I am very happy with how the shoulders are shaping up though! View attachment 251727
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What do you weight now?
 
You are looking lean and athletic in the pic dude, great progress! I totally get the challenge with pictures. I see myself in the gym mirror and think man, I'd **** me. But then I take a picture and it looks like gumby melted.

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Steve Shaw always seems to make a lot of sense whenever I’ve heard him speak about programming. He’s lifted some big weights naturally and his advice seems very practical for the bulk of gym goers trying to get bigger & stronger. I have definitely considered some of his ideas and I suspect they will serve you very well!
 
Hyde said:
Steve Shaw always seems to make a lot of sense whenever I’ve heard him speak about programming. He’s lifted some big weights naturally and his advice seems very practical for the bulk of gym goers trying to get bigger & stronger. I have definitely considered some of his ideas and I suspect they will serve you very well!
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This! I have employed some of his stuff with good success. He knows what he is doing. No frills, hard work, and high effort kind of guy. Definitely effective stuff.
 
Dustin07 said:
You are looking lean and athletic in the pic dude, great progress! I totally get the challenge with pictures. I see myself in the gym mirror and think man, I'd **** me. But then I take a picture and it looks like gumby melted.

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That is so accurate 😂
Hyde said:
Steve Shaw always seems to make a lot of sense whenever I’ve heard him speak about programming. He’s lifted some big weights naturally and his advice seems very practical for the bulk of gym goers trying to get bigger & stronger. I have definitely considered some of his ideas and I suspect they will serve you very well!
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I like the layout and style the bulldozer sets are grueling for sure!
MrKleen73 said:
This! I have employed some of his stuff with good success. He knows what he is doing. No frills, hard work, and high effort kind of guy. Definitely effective stuff.
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so far really liking the programming!
 
Gym time 5 am - 6:15 am

Warmups stretching

Deadlift sumo
Set 1. 225# x7
Set 2. 225# x7

Leg press
Set 1. 315# x10
Set 2. 315# x10
Set 3. 315# x12 amrap (go up next week)

Db one arm row
Set 1. 70# x12
Set 2. 70# x10
Set 3. 70# x8 amrap

Lat pulldown
Set 1. 130# x10
Set 2. 130# x10
Set 3. 130# x11 ( might go up next week or go for 12 reps)

Leg extension (bulldozer mini sets 15 second rest)
Set 1. 200# x16
Set 2. 200# x9
Set 3. 200# x6
Set 4. 200# x6
Set 5. 200# x5 (complete failure)

Leg curls ( bulldozer mini sets 15 second rest)
Set 1. 90# x20
Set 2. 90# x12
Set 3. 90# x8
Set 4. 90# x7
Set 5. 90# x5 (complete failure)
 
Those Bulldozer sets look a lot like a Muscle Round, effective stuff!
 
Couldn’t make it yesterday morning had to hit the road at 6 am.

Eh I’m also not liking some of my construction projects schedules this year I got one out of town that my mess with my routine some when that fires up

Getting some coffee then slam a pre workout and hit the gym this morning. Just got my sprinkler system working first thing this morning!
 
Gym time 7:30 am

Warmups stretching

Seated pin press
Set 1. 115# x6
Set 2. 115# x6
Set 3. 116# x5 amrap

Bench press
Set 1. 155# x5
Set 2. 155# x10
Set 3. 155# x10
Set 4. 155# x9 amrap

Machine shoulder press
Set 1. 70# x12
Set 2. 70# x12
Set 3. 70# x16 amrap ( go up next week)

Incline db press
Set 1. 50# x12
Set 2. 50# x10
Set 3.. 50# x10 amrap leave until I hit 12 all 3 sets

Ez bar preacher curl bulldozer sets 15 second rest
Set 1. 40# x18
Set 2. 40# x8
Set 3. 40# x7
Set 4. 40# x5
Set 5. 40# x5 was surprised how fast the 15 second rest zapped my ass

Over head cable tricep extension bulldozer sets
Set 1. 80# x18
Set 2. 80# x13
Set 3. 80# x10
Set 4. 80# x6
Set 5. 80# x5
 
akboom87 said:
Yeah we had a mild April but it’s cranked up fast looks like end of next weeek dropping back to mid 70’s and some rain
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We def needed the rain. We have a run-off that cuts our property in half and I can hear the water running if the window is open. It’s a good thing too, there is town forest and trails behind the house. When the run-off is a dry bed the hikers think it’s a trail and walk into my yard. It was dry over the winter and had just snowed, I’m looking out the slider in my boxer shorts sipping a coffee and make eye contact w a lady x-country skiing across my yard. She did that 180 turn crossing skis and scurried back from where she came.
 
So Sunday the wife had bread in the oven and the control board went to hell the oven just went full bore had to unplug it to shut it down. So waiting for the company we are renting from to replace it.

Side note Sunday I stepped in a hole in the yard, where the water main is and tweaked my damn back ugh.

So yesterday I just did an early am walk.

Today gym time 5am - 6:15 am

Circuit of lateral raises and curls

Leg extensions machine
Set 1. 200# x10
Set 2. 200# x10
Set 3. 200# x14 amrap (go up next week)

Chest supported db row
Set 1. 60# x10
Set 2. 60# x10
Set 3. 60# x12 amrap ( leave until 12 all 3 sets)

Seated cable row
Set 1. 115# x10
Set 2. 115# x10
Set 3. 115# x10 amrap (leave until 12 all 3 sets)

Pull-ups (BW) bull dozer sets 15 seconds rest
Set 1. X5
Set 2. X3
Set 3. X4 (switch to neutral grip)
Set 4. X3
Set 5. X4

Cable shrugs bulldozer sets 15 seconds rest
Set 1. 200# x18
Set 3. 200# x12
Set 4, 200# x11
Set 5. 200# x8

1 mile run on the treadmill, kinda pathetic 12 minutes. Got to get back to more cardio + getting more steps in the day.

Depending on how back feels deadlift Friday but see how things feel. Otherwise feeling good
 
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