Weights up, scales down…

[Dustin07]

Also cold as balls this morning right at zero, this week going to be chilly.

 

[akboom87]

View attachment 248525

It isn’t to bad until the wind picks up then it’s brutal. I won’t be to sad though when we move a little further south and enjoy the milder winters

 

[Dustin07]

It isn’t to bad until the wind picks up then it’s brutal. I won’t be to sad though when we move a little further south and enjoy the milder winters

yeah that's been my experience too. 2F really isn't nearly as cold as 20f with windchill and I'll tell you 20F in eastern washington isn't nearly as cold as 29F in Tacoma with the moisture in the air. it's crazy how the "same" temp can feel so different in different climates.... people in Seattle start dying of the humidity at like 90F (LOL) and when I'm down in Arizona at 110f I'm in Heaven haha.

 

[akboom87]

Wake up time 4:30 am
1 scoop ryse Godzilla
1/2 scoop souls for sale
1 cup coffee

Gym time 5am - 6:30 am

Warmups stretching

Seated db from raise
Warmups
WS-25# x10 RPE 10

Seated db anterior delt press
Warmups
WS- 40# x10 x10 x10 RPE 9-10

Single arm cable lateral raise
Warmups
WS-15# x10 x10 x10 RPE 10

Overhead cable rope tricep extension
Warmups
WS- 50# x10 x10 45# x10 RPE 10

Seated cable face pull
Warmups
WS- 30# x12 x10 x10 RPE 8-10

Prone rear delt fly
Warmups
WS- 35# x15 RPE 10

Db preacher curl
25# x14 x12 x12 RPE 8-10
Super set dips
BW x12 x12 x10 RPE 9-10

Drag curls to failure

Treadmill 30 minutes 3.5-5.5 mph heart rate average 146 bpm duration.

Solid session just felt good music was good, don’t have a large new year new me crowd (odd)

 

[Dustin07]

don’t have a large new year new me crowd (odd)

we do, but they started in mid december this year (weird). generally speaking, most of them are wearing yoga pants and half a shirt though so it's not as bothersome as usual.

 

[Segansational]

1 scoop ryse Godzilla
1/2 scoop souls for sale
1 cup coffee

Going for it this morning weren't you??

 

[akboom87]

Going for it this morning weren't you??

I think 1 scoop of the ryse and 1/4 of the souls is going to be my favorite. Really like that combination.

For the record the ryse was a gift while not horrible, would not have been my first choice.

 

[akboom87]

Well was awake this morning so decided to just get after it.

Wake up time 4:30
2 cup of coffee

Gym time 5:30 - 6:30

Warm ups stretching

Cable drag curl
4 sets
Super set tricep pushdown
4 sets

Incline db curls
3 sets
Super set dips
3 sets

Cable hammer curls
4 sets
Super set v grip cable push downs
4 sets

Db hammer curls
3 sets

Hyper extension ( these seem to be strengthening my glutes, I can really feel them fire and working more then I ever have)

Treadmill 30 minutes 3% incline-3.5 - 6.4 mph
Average BPM 146 for duration.

 

[akboom87]

So been saving up chicken carcasses, bones etc from whole chickens over time.

Started them in crock pot with water and cut up some onions, carrots and celery, seasoning salt, pepper, have cooked it down. Then strained and jar it up. Going to be drinking 6-8 ounces a day, also use it in the rice cooker for meal prep.

A real purpose to this, no. Just something to try out and make use of something that normally is tossed.

Warm it up in a coffee cup and been having it in the morning, it has been really delicious.

 

[akboom87]

Wake up time 4:35 am
1 cup of coffee
1 scoop ryse Godzilla

Gym time 5:15 am -6:30am

Warm ups stretching

Pull ups
X5 x5

Deadlift
Warmups
WS- 225# x5 x5 x5

Romanian deadlift
Warmups
WS- 135# x8 x8

Leg press ( wide and deep)
Warmups
WS- 2 plates per side x16 x16

Lying leg curl
Warmups
WS- 145# x8 x8

BB good morning
45# x12 x12

Hyperextensions
WS- +55# x10 x10 x10

Legs are definitely taking a toll getting used to 30 minutes of treadmill, higher intensity to keep heart rate up.

Also could not get into a good movement pattern with hip hinge for the life of me. So there’s that. Just didn’t have it together.

Treadmill 30 minutes 2% incline, 3.5-6.5mph average heart rate 147 for duration.

 

[MrKleen73]

Nice session, way to push that cardio!

 

[Dustin07]

So been saving up chicken carcasses, bones etc from whole chickens over time.

Started them in crock pot with water and cut up some onions, carrots and celery, seasoning salt, pepper, have cooked it down. Then strained and jar it up. Going to be drinking 6-8 ounces a day, also use it in the rice cooker for meal prep.

A real purpose to this, no. Just something to try out and make use of something that normally is tossed.

Warm it up in a coffee cup and been having it in the morning, it has been really delicious.

good man. this is the way. you can use that for homemade pho, a little pour over on your dogs kibble, or as a practice as you work your way up to the holy grail; a chicken shake.

beef bones are also awesome for this, then you get to scoop out all that delicous marrow and spread it on toast like butter.

 

[akboom87]

good man. this is the way. you can use that for homemade pho, a little pour over on your dogs kibble, or as a practice as you work your way up to the holy grail; a chicken shake.

beef bones are also awesome for this, then you get to scoop out all that delicous marrow and spread it on toast like butter.

Oh yeah I got beef bones saved up as well haven’t started on them just yet!

 

[akboom87]

little slow getting out of bed this morning, good thing I’m working from the home office today

Wake up time 4:45 am
1 scoop ryse
1 cup of coffee
Bone broth

Gym time 5:30 - 6:45 am

Warm ups stretching

Squats - just to wake up and get heart rate up
135# x10 x15 x20

Seated lat focus cable row
Warmups
WS- 100# x10 x10 RPE 8-9

BB incline bench
Warmuos
WS- 185# x6 x6 RPE 9

Db bench
Warmups
WS-65# x8 x8 RPE 8-9 (left wrist and elbow really acting up)

Lat pull down
Warmups
WS-145# x10 x10 RPE 9-10

Front raise db
Warmuos
WS- 30# x10 x8 RPE 9

Kneeling overhead cable tricep extension
Warmups
WS-55# x10 x10 RPE 10

Sing arm cable curl low pulley
Warmups
WS- 25# x12 x12

Treadmill incline 2%, 3.5 -6.0 mph 25 minutes average heart rate 144 bpm for duration.

Calf pumps where painful today ended up shutting down at 25 minutes and then just cool down for 5 slow walk.

 

[Dustin07]

little slow getting out of bed this morning, good thing I’m working from the home office today

Friyay lol. I looked at my wife last night as I was putting my clothes away and said "hey tomorrows Friday, we made it again" lol

 

[akboom87]

Friyay lol. I looked at my wife last night as I was putting my clothes away and said "hey tomorrows Friday, we made it again" lol

This week actually seemed to go by fast but I’m glad it’s Friday! Ready to spend dedicated time to the kiddos, and enjoy the quiet mornings and nap time with the wife !

 

[SkRaw85]

This week actually seemed to go by fast but I’m glad it’s Friday! Ready to spend dedicated time to the kiddos, and enjoy the quiet mornings and nap time with the wife !

Doing the same today

 

[Dustin07]

Doing the same today

"nap" time

 

[akboom87]

"nap" time

“Code”

 

[akboom87]

Well I had to get out this afternoon, cold windy weekend bleh

Warmups stretching

RDL - 135# x8 x8 x8

Squat- 135# x10 x10 x10


leg press
Warmups
WS- 4 plates per side x10 x10 RPE 8-9
5 plates per side x6 x6 RPE 10
3 plates per side x8 x8

Leg extension
Warmups
WS- 150# x10 x10 RPE 9-10

Db lateral raise standing
Warmups
WS- 25# x12 x10 x10

Calf raise
Warmups
WS- 135# x15 x15 x12

Ab machine
Warmups
WS-150# x10 x10 RPE 9-10

Pull ups wide grip
BWx5 x3 x1 x1 x1 x1 x1

OHP
95# x5 x5
115# x5 x3
45# x20

Nice little session, wasn’t exactly locked in the zone but still had fun. Kinda nice that they are now open on Sunday, surprisingly was a ghost town in there.

 

[akboom87]

Meal prep was a little bit of a challenge today with the wind the blackstone was not keeping temp. Not a surprise I need to build wind guards for it.

So fired up the pellet grill,

This week doing chicken, shredded cabbage, white potato.

 

[sammpedd88]

I do shredded cabbage from time to time. Haven’t done it in a while so thanks for the idea for this week!

 

[akboom87]

I do shredded cabbage from time to time. Haven’t done it in a while so thanks for the idea for this week!

Shredded cabbage and shredded carrots are a good rotation I like to mix up!

 

[akboom87]

Wake up time 4:30 am

1 scoop ryse Godzilla
1 pre workout shake
1 cup of coffee

Gym time 5;15 am - 6:30 am

Warmups stretching

Seated db front raise
Warmups
WS- 25# x12 RPE 10

Seated anterior delt db press
Warmups
WS- 35# x15 x15 x11 RPE 8-9
Super set seated db shrugs
35#x25 x25 x25

Standing cable lateral raise
Warmups
WS-15# x12x12x10 RPE 9-10 ( these where hard and pissing me off because the rails where sticking halfway through the lift, really difficult)

Overheard cable tricep extension (ez-bar)
Warmups
WS-45# x14 x14 x8 (+ 8 had to do 8 rest pause then 8 more) RPE 10

Prone rear delt fly
warmups
WS- 40# x16 RPE 9

Seated cable face pull ( rear delt focused)
Warmyps
WS- 30# X 15 x15 x15 RPE 8-9
Super set single arm row
30# x18 x18 x18

Standing bicep curl fixed barbell
50# x12 x12 x12
Super set hammer curl
20# x15 x15 x15

Reverse grip BB curl
45# x15 x15 x8

Inclined treadmill 3%, 3.5 - 6.2 mph, 25 minutes, 148 bpm average for duration.

Post workout shake.

then epic **** show at work, hence the late post

 

[akboom87]

Wake up time 4:30 am

2 scoop ryse Godzilla
1 pre workout shake
1 cup coffee

Start pickup because-10 this morning

Gym time 5:15 am - 6:45

Warmups stretching

Romanian deadlift
Warmups
WS- 185# x10 x10 x8 RPE 8-9
Super set BB good morning
45# x12 x12 x12

Hip dominant leg press
Warmups
WS-3 pps x15 x15

Reverse hyper extension
Warmups
WS- BW+ 85# x10 x10 x10

Machine seated leg curl
Warmups
WS- 130# x10 x10 RPE 10

Ab machine
Warmups
WS- 150# x15 x15

Wide grip pullups
BWx 3 x3 x3

Incline treadmill, 3%, 3.5- 5.8 mph, 30 minutes, 148 bpm average. Sweat city

Really positive mind set today, was cold as **** it didn’t phase me, used it for fuel!

 

[Hyde]

Man I always have to go start my car in the morning before leaving lately; I swear we’re getting snow or ice every few days lately.

 

[akboom87]

Man I always have to go start my car in the morning before leaving lately; I swear we’re getting snow or ice every few days lately.

We have got basically no snow to speak of really this winter, but dang the cold has been persistent!

 

[MrKleen73]

Man I always have to go start my car in the morning before leaving lately; I swear we’re getting snow or ice every few days lately.

That's one thing I love about my car, probably most new cars, just use the remote to start about 5-10 minutes before it is time to go. I use mine every day to warm up my turbos before driving. Probably not even needed in current times but it was heavily suggested let it idle for a full minute or two before driving a turbo back in the day. For the cold though, my wife is like a reptile she needs heat. So even at like 50 degrees I need to warm the car up before she gets in. Have her seat warmer on too... LMAO.

 

[akboom87]

That's one thing I love about my car, probably most new cars, just use the remote to start about 5-10 minutes before it is time to go. I use mine every day to warm up my turbos before driving. Probably not even needed in current times but it was heavily suggested let it idle for a full minute or two before driving a turbo back in the day.

I have thought about installing auto start but just haven’t had the ambition. I really need to replace axle seal on driver side it’s leaking horribly. But hate that you have to pull c clips and drain the whole system on this style.

Oh yeah definitely want the turbos to warm up, on my Cummins diesel I have a cool down timer as well I have it set for 5 minutes in the summer. Winter I don’t use it though.

 

[akboom87]

Wake up time 4:40 am

1 scoop ryse Godzilla
1 cup of coffee

Gym time 5:30 - 6:40

Warm ups stretching

Arms
Standing hammer curl 3 sets of 12
Super set
Incline db curl 3 sets of 12

Seated cable curl
3 sets of 12

Cable tricep pushdown
3 sets of 12
Super set close grip bench
3 sets of 12

Incline drag curl
3 sets of 12
Superset
Bw dip 3 sets of 10

Incline treadmill, 2%, 3.5- 5.5 mph, 30 minutes, 145 bpm average for duration.

Cardio is improving and really getting into it where…… gasp…. I’m really enjoying it


Post workout shake

 

[Segansational]

That hammer to Incline curl superset probably had the biceps on fire!

 

[Hyde]

That hammer to Incline curl superset probably had the biceps on fire!

MOAR BICEPS

 

[MrKleen73]

That hammer to Incline curl superset probably had the biceps on fire!

Next way to level that one up is do the Hammers on an incline as well.

 

[akboom87]

Wake up time 4:45 am
1 scooo ryse Godzilla
1 cup coffee

Gym time 5:30 - 6:45 am

Warmups stretching

20 degree db bench
Warmups
WS- 65# x8 x8

Seated cable lat row
Warmups
WS- 100# x10 x10

Incline smith press
Warmups
WS-1 plate per side x10 x10

Lat pull down
Warmups
WS- 130# x10 x10

Overhead cable tricep extension
Warmups
WS-45# x10 x10

Cable hammer curl
Warmups
WS- 35# x15 x15

Incline treadmill 3%, 3.5 mph - 6.0 mph , 30 minutes, 138 bpm for duration.

Kinda set myself up for failure today, missed 2 meals yesterday. Definitely hurt performance today.

 

[SkRaw85]

Wake up time 4:45 am
1 scooo ryse Godzilla
1 cup coffee

Gym time 5:30 - 6:45 am

Warmups stretching

20 degree db bench
Warmups
WS- 65# x8 x8

Seated cable lat row
Warmups
WS- 100# x10 x10

Incline smith press
Warmups
WS-1 plate per side x10 x10

Lat pull down
Warmups
WS- 130# x10 x10

Overhead cable tricep extension
Warmups
WS-45# x10 x10

Cable hammer curl
Warmups
WS- 35# x15 x15

Incline treadmill 3%, 3.5 mph - 6.0 mph , 30 minutes, 138 bpm for duration.

Kinda set myself up for failure today, missed 2 meals yesterday. Definitely hurt performance today.

Training is the easy part. Eating is the hard part. Hate when that happens lol.

 

[Dustin07]

We have got basically no snow to speak of really this winter, but dang the cold has been persistent!

I know you guys are colder than us but we are in a cold snap too. we are staying pretty much below freezing as far out as the forecast goes. No rain in the forecast so thats nice, I just hope the snow doest finally decide to drop at the end of the month when i'm out of town.

MOAR BICEPS

Amen

 

[akboom87]

I know you guys are colder than us but we are in a cold snap too. we are staying pretty much below freezing as far out as the forecast goes. No rain in the forecast so thats nice, I just hope the snow doest finally decide to drop at the end of the month when i'm out of town.


Amen

Well we are in the yo-yo effect. Cold -9 a day ago but today 40 and tomorrow nice then weekend plunge back to a high of 0 and low -12

 

[Dustin07]

I was golfing last Saturday it was 40 and I think heated up to 44 but it was sunny and there was zero wind so it felt balmy, about half way through I took of my sweat shirt and was finishing up in just a short sleeve lol.

 

[akboom87]

I was golfing last Saturday it was 40 and I think heated up to 44 but it was sunny and there was zero wind so it felt balmy, about half way through I took of my sweat shirt and was finishing up in just a short sleeve lol.

That’s how I was today with it in the 40’s. My skin is so dry this winter though worse then ever. Not slacking on fish oil supplementation either.

 

[akboom87]

Wake up time 4:35 am

2 scoops ryse Godzilla
1 cup coffee
1 pre workout shake

Warmups stretching

Leg press quad emphasis
Warmups
WS- 4pps +50 x8 x8 RPE 10

Squat
135# x8 x8 x8

Deadlift
Warmuos
WS- 225# x5 x5 x5

Leg extension
Warmups
WS- 160# x10 x10 RPE 10

Smith hack swuat
Warmups
WS- 1 pps x10 x10 RPE 6

Seated lateral raise with pause
Warmups
WS- 15# x20 x15 x15
Superset db upright rows
30# x15 x15

Incline treadmill, 2% incline, 3.5-6.6 mph, 30 minutes, 141 bpm average for duration.

Post workout shake.

Feeling the deficit and treadmill, little surprised still holding 208lbs. But I’m expecting a drop here soon.

Also been getting in my head this week, feeling weak and like I’m going backwards. I know this is not the case but it’s been a battle lately

 

[Dustin07]

That’s how I was today with it in the 40’s. My skin is so dry this winter though worse then ever. Not slacking on fish oil supplementation either.

dude thats the worst, mine was pretty bad last month but at the moment is... mild. lol

 

[akboom87]

dude thats the worst, mine was pretty bad last month but at the moment is... mild. lol

It’s been bad I’ve been using petroleum jelly in my beard and lips, has helped immensely but just brutal I’ve never had it so bad before.

 

[Hyde]

Stay the course!

Where I live is notoriously windy year round. In the frozen months, you have to use lip balm and a light cream on the face. Using a moisturizing conditioner on the beard seems to help keep the skin underneath from scaling too badly. Goldbond Ultimate to keep the knuckles from bleeding.

 

[akboom87]

A little bit of an all over the place gym day.

Shoulders

Arms

Deadlifts
Warmups
WS- 275# x5 x5 x5 x5/ 295# x3 x3 x3 x3

Bench
Warmups
WS- 225# x3 x3 x3 / 235# x2 x2

Treadmill 0% incline, 6.0 mph - 8.0mph, 20 minutes, 153 bpm average for duration

Really fun session and I literally had the place to mysel, a few on cardio machines but place was dead.

 

[SkRaw85]

That’s how I was today with it in the 40’s. My skin is so dry this winter though worse then ever. Not slacking on fish oil supplementation either.

Same man. Noticed today my ears have a sunburned dryness effect

 

[Hyde]

A little bit of an all over the place gym day.

Shoulders

Arms

Deadlifts
Warmups
WS- 275# x5 x5 x5 x5/ 295# x3 x3 x3 x3

Bench
Warmups
WS- 225# x3 x3 x3 / 235# x2 x2

Treadmill 0% incline, 6.0 mph - 8.0mph, 20 minutes, 153 bpm average for duration

Really fun session and I literally had the place to mysel, a few on cardio machines but place was dead.

Gotta pump, did some push-pull, went for a run - you covered all the bases bro

 

[Dustin07]

That’s how I was today with it in the 40’s. My skin is so dry this winter though worse then ever. Not slacking on fish oil supplementation either.

It’s been bad I’ve been using petroleum jelly in my beard and lips, has helped immensely but just brutal I’ve never had it so bad before.

Our temp has dropped into the 20s, very dry and a light breeze. I'm super happy for the lack of rain it makes the cold days beautiful and easier to enjoy. a dry 20f is a hell of a lot more comfortable than a wet 47f

but I woke up with chapped lips thinking about you I was like wtf, what a girly issue. what am I, a 6yr old boy licking his lips in the wind on his bike?? had to borrow chaptstick from my wife this morning.

hands were so dry last night they felt like they were on fire so I had to go head and use lotion, which I hate lol.

 

[akboom87]

Glorious day -12 below this morning

Glad I plugged my truck in last night

Gym time 8:30 am
1 cop ryse Godzilla
1/2 scoop souls for sale
1 cup of coffee

Warm ups stretching

Seated front raise
Warmups
WS- 25# x15 x14

Seated anterior delt DB press
Warmups
WS-40# x12 x12 x10 RPE 9-10
Super set db shrugs
40#x20 x20 x20 squeeze and hold top

Cable lateral raise
Warmups
WS-15# x12 x12 x12 about to scratch this move because the lack of maintenance on the machine, damn weight sticks half way through movement

super set machine side lateral machine
50# x15 x15 x15

Standing cable over head tricep extension
Warmups
WS-55# x15 x14 x12 RPE 10

Prone rear delt fly
Warmups
WS-30# x18 x15

Smith upright row
Warmups
WS- 25# pps x12 x12 x10 RPE 10

Hammer curl
WS- 30# x15 x15 x15
Super set drag curl
50# x12 x10 x10

20 minutes incline treadmill, 8% incline, 3.5 -5.6 mph, 148 bpm average for duration.

Great session looked fantastic in the gym mirror with the pump!

 

[akboom87]

 

[Dustin07]

Glorious day -12 below this morning

could really go for some of that global warming right about now