Bowser's Progress Log - No Better Time Than Now - Start 2014

[bbowsh54]

11/10/2017 - Friday
Freestyle Lift
Lift
Shoulders & Biceps Day

Plate Machine Shoulder Press
20 x 90 lb
20 x 140 lb
16 x 180 lb
10 x 230 lb
7 x 270 lb
6 x 270 lb

Cable Side Lateral Raise
20 x 20 lb
10 x 30 lb
12 x 30 lb
12 x 30 lb
12 x 30 lb

Standing Biceps Cable Curl
20 x 80 lb
18 x 100 lb
14 x 120 lb
11 x 140 lb
9 x 150 lb

Side Laterals to Front Raise
15 x 15 lb
15 x 15 lb
15 x 15 lb

High Cable Curls
40 x 20 lb
27 x 40 lb
15 x 60 lb
14 x 60 lb
23 x 40 lb

Push-Up (Standard)
15
15
15

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

That is so cool what your employer is doing! Love that idea.

Really strong workouts, with a lot of volume. How do you use resistance bands with db's? Like you have the resistance band but also you're holding db's? That's interesting.

Thank you so much for stopping by, WEG!!!
Yes, Gethin's trainer has tons of volume when he's doing DTP stuff...
Here is an example of the DB press WITH resistance bands:

Skip to the 10:56 mark. I do it the same way. Use a looped resistance band, and let it wrap around your back.

Sorry about the knee. Hope it heals up fast.

That is cool about the company incentive plan around insurance. My company offers something similar...there are a lot of options they give you which can help lower your health insurance cost...like just simply tracking your exercising or answering quizzes (which were obviously developed by people that only know bro-science). LOL. Only reason I haven't signed up for that this year is they require that you do blood work. Just not in the mood to do that.

But thanks for reminding me about something our company does every year around Christmas time. They have a holiday luncheon for employees and their families. They put out one hell of a spread. In the main hallway they have a bunch of stations that have sushi, shrimp cocktail, sliders and other things (varies every year...except the sushi). Then in a huge conference room they have a huge cheese / meat / veggie setup and across from that they have some type of udon noodle stir fry. Downstairs is the best...they setup the cafeteria as the desert section. Last year they had French Macarons. I must have eaten a couple dozen of those. LOL. They even have a section for the kids in part of the cafeteria that has hotdogs, mac n cheese, chicken nuggets, etc...since they know kids these days won't touch the good stuff.

Thank you very much, Artemis!!!
My knee is definitely healing. It was a lot less painful to get out of bed this morning... And, my limp is less noticeable today. Confident it is a sprain. I've been icing a lot on and off since yesterday...
Our company Christmas party is two weeks into January, haha. We have a great spread, as well, but not near as grand as your company's! Your incentive program sounds VERY similar to ours. It's a nice program to get an easy insurance discount. As long as you take the time to log some stuff... :P

Hope the knee feels better soon! And good luck with the Healthy Holidays contest!

Thanks a lot for dropping by, Anandagirl!! I think the knee is on the upswing. Looking forward to some progress over the weekend.

[NoCarbsNoSugar]

Nice work, Bo.
What flavor ya got left on the CP whey?
I still have a couple tubs I'm about to finish: strawberry s. and the mocca.

[NoCarbsNoSugar]

... and glad to hear your knee is getting better

[bbowsh54]

Bowser's 2017 Push-Up Update

08/28
+41

08/29
+53

08/30
+64

08/31
+45

09/01
+48

09/05
+40

09/06
+74

09/07
+121

09/08
+99

09/11
+42

09/12
+49

09/13
+40

09/14
+42

09/18
+45

09/19
+47

09/21
+47

09/22
+56

09/25
+30

09/26
+52

09/27
+38

09/28
+85

09/29
+62

10/02
+75

10/03
+75

10/04
+60

10/05
+66

10/06
+47

10/09
+73

10/12
+45

10/16
+36

10/17
+89

10/18
+90

10/19
+40

10/20
+68

10/23
+72

10/24
+58

10/25
+86

10/26
+36

10/27
+58

10/30
+106

10/31
+42

11/01
+74

11/02
+37

11/06
+37

11/07
+51

11/08
+46

11/09
+59

11/10
+45

Individual Total: 9,018

[Partyrocking]

Lots of pushups!

I hope your knee heals fast.

[jwtiger69]

Just doing my random check-ins! Hopefully everything is good in here.

[bbowsh54]

11/13/2017 - Monday
Kris Gethin's Man of Iron Trainer
Lift #88
CHEST & ABS Day

Barbell Bench Press - Medium Grip
20 x 135 lb
15 x 185 lb
17 x 185 lb
14 x 185 lb

Flat Bench Lying Leg Raise
20
20
20

Incline Plate Press
20 x 45 lb
20 x 45 lb
20 x 45 lb

Push-Up With Hands on Dumbbells & Feet on Bench - Mountain Climber Between Each Rep
12
10
9

Push-Up
14
14
15
15

---

11/13/2017 - Monday Night
Cardio
Basketball

One Rec League Game of Basketball: 60 minutes

---

11/14/2017 - Tuesday
Kris Gethin's Man of Iron Trainer
Lift #87
BACK & BICEPS Day

Chin-Up
5
5
6

Chest-Supported Dumbbell Row With Resistance Band
20 x 35 lb
20 x 45 lb
20 x 45 lb

Chest-Supported Dumbbell Row
20 x 45 lb
20 x 45 lb
20 x 45 lb

Dumbbell Deadlift
12 x 60 lb
12 x 60 lb
12 x 60 lb

Alternating Dumbbell Curl
10 x 65 lb
10 x 65 lb
10 x 65 lb

Standing EZ-Bar Curl (Half ROM + Full ROM per rep)
20 x 25 lb
18 x 30 lb
20 x 25 lb

Push-Up
20
20
20
20
20

---

11/15/2017 - Wednesday
Kris Gethin's Man of Iron Trainer
Lift #85
SHOULDERS, TRICEPS, & ABS Day

Seated Lateral Raise With Elbows Bent 90 Degrees
20 x 15 lb
20 x 20 lb
20 x 20 lb

Standing Dumbbell Front Raise
20 x 15 lb
20 x 15 lb
20 x 15 lb

Dumbbell Shrug
20 x 60 lb
20 x 60 lb
25 x 60 lb

Seated Bent-Over Rear Delt Raise
20 x 15 lb
20 x 15 lb
20 x 20 lb

Straight-Bar Triceps Push-Down
20 x 120 lb
20 x 130 lb
20 x 130 lb

Overhead Cable Triceps Extension
20 x 110 lb
18 x 120 lb
20 x 110 lb

Close-Grip Push-Up
15
15
14

Hanging Knee Raise
20
20
20

Lying Knee Pull-In With Medicine Ball On Shins
14 x 15 lb
12 x 15 lb
12 x 15 lb
10 x 15 lb

Push-Up
16
15
15
14

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Multivitamin - 2 gummies of Welby MultiVite
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Syn Matrix
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Happy Hump Day! Grinding through another week. Back lift was pretty challenging this week, with the resistance band rows and high volume.
I attempted to play in my city rec league game on Monday night. Probably not a great idea. Knee was very sore the next day. I'm taking the rest of this week off from basketball.
Very excited for Justice League on Thursday! Woo!
Hope everyone is having a wonderful week.

---

Nice work, Bo.
What flavor ya got left on the CP whey?
I still have a couple tubs I'm about to finish: strawberry s. and the mocca.

... and glad to hear your knee is getting better

Thank you, Flo!!
I still have half a tub of Vanilla, and half a tub of Strawberry left for CP Whey.
Are you looking around to be a company rep, again? Have a great one, man!

Lots of pushups!

I hope your knee heals fast.

Thank you very much, Partyrocking!!

Just doing my random check-ins! Hopefully everything is good in here.

Hey Justin! Great to hear from you!
Grinding, lifting, playing basketball, healing, and working.

[JohnButz]

Bowser's 2017 Push-Up Update

08/28
+41

08/29
+53

08/30
+64

08/31
+45

09/01
+48

09/05
+40

09/06
+74

09/07
+121

09/08
+99

09/11
+42

09/12
+49

09/13
+40

09/14
+42

09/18
+45

09/19
+47

09/21
+47

09/22
+56

09/25
+30

09/26
+52

09/27
+38

09/28
+85

09/29
+62

10/02
+75

10/03
+75

10/04
+60

10/05
+66

10/06
+47

10/09
+73

10/12
+45

10/16
+36

10/17
+89

10/18
+90

10/19
+40

10/20
+68

10/23
+72

10/24
+58

10/25
+86

10/26
+36

10/27
+58

10/30
+106

10/31
+42

11/01
+74

11/02
+37

11/06
+37

11/07
+51

11/08
+46

11/09
+59

11/10
+45

Individual Total: 9,018

This is outstanding!

[NoCarbsNoSugar]

Thank you, Flo!!
Are you looking around to be a company rep, again?

No. Not at this time.
Working for two dishonest companies in two years was quite enough for me.

Have a great Thanksgiving, Bo!

[pastorpritch]

Good job man, keep it up!

[bbowsh54]

11/16/2017 - Thursday
Kris Gethin's Man of Iron Trainer
Lift #94
CHEST & BACK Day

Long-Bar Row 3 15
55x15
70x15
80x15

Decline Bench Press 3 15
135x17
185x15
185x17

Dumbbell Romanian Deadlift 3 15
55x15
55x15
55x15

Incline Dumbbell Fly 3 15
35x15
45x15
45x15

Leverage Plate Machine Press 3 15
140x15
180x15
180x15

Lat Pull-Down 3 15
150x17
170x15
180x15

Push-Up 3
14
14
13

---

11/17/2017 - Friday
Kris Gethin's Man of Iron Trainer
Lift #92
BICEPS, TRICEPS, & ABS Day

Cable Curl 3 20
80x20
100x20
100x20

Triceps Rope Pushdown 3 20
70x20
80x20
90x20

Alternating Dumbbell Curls 3 12
30x12
30x12
30

Close-Grip Push-ups on a Dumbbell 3 to failure
17
16
13

Machine Preacher Curl 3 20
70x20
70x20
70x20

Machine Dips 3 20
70x20
70x20
70x20

Flat Bench Knee Pull-In 3 to failure
20
20
20

Push-Ups 3
20
18
18

---

11/20/2017 - Monday
Kris Gethin's Man of Iron Trainer
Lift #95
SHOULDERS & ABS Day

Behind-the-Neck Barbell Shoulder Press 3 15
65x15
75x15
75x15

Seated Incline Dumbbell Front Raise 3 15
15x15
15x15
15x15

Cable Crunch 3 15
120x15
130x15
130x15

Bent-Over Rear Delt Cable Fly 3 15
10x15
20x15
30x15

Exercise Ball Crunch 3 to failure
15
13
14

Push-Ups 5
15
17
18
18
20

---

11/20/2017 - Monday Night
Cardio
Basketball

One Rec League Game of Basketball: 60 minutes

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Multivitamin - 2 gummies of Welby MultiVite
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Syn Matrix
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Pushed for a strong start to this short week.
Right knee is still in pain from the sprain I sustained during basketball two weeks ago. Icing it every day.
Haven't been able to do much cardio while it heals.
Struggling with my diet the past few weeks. Need to buckle down. I know Thanksgiving vacation with the family will not be successful in the diet department.
I'll be heading back to Nebraska after work on Wednesday. Hope everyone else can enjoy some quality time with their families!

---

This is outstanding!

Thank you very much, sir! Hoping to hit 10,000 for 2017. Need to stay aggressive. Push-ups were always a weakness for me.

No. Not at this time.
Working for two dishonest companies in two years was quite enough for me.
Have a great Thanksgiving, Bo!

That makes sense, Flo! Sorry that you had a bad experience with RSP.
A quality company would be lucky to have you!!
Enjoy some turkey and time with the family this Thanksgiving!

Good job man, keep it up!

Thank you very much, Pastor Pritch! Great to hear from you!

[NoCarbsNoSugar]

Did you say Turkey???

I had turkey at a church dinner, yesterday. I am having turkey at Thanksgiving dinner, at my bro’s house. My wife is baking two turkeys in addition this week, because we have lots of family over later in the week.

Lots of turkey.
No need for protein shakes this week

Great workouts, by the way!

[bbowsh54]

11/21/2017 - Tuesday
Gethin's Four-Week Trainer
Lift #2
CHEST & TRICEPS Day

DUMBBELL BENCH PRESS
Warm-up sets: 2
50x14
50x14
Working sets: 3
75x14
85x13
85x13
Reps: 14 reps to reach failure

DUMBBELL FLY
Warm-up sets: 2
25x14
25x14
Working sets: 3
35x14
40x14
40x14
Reps: 14 reps to reach failure

INCLINE DUMBBELL BENCH PRESS
Warm-up sets: 2
35x14
35x14
Working sets: 3
55x14
60x14
60x13
Reps: 14 reps to reach failure

INCLINE DUMBBELL FLY
Warm-up sets: 2
15x14
15x14
Working sets: 3
30x14
30x14
30x13
Reps: 14 reps to reach failure

TRICEPS PUSHDOWN (Straight-bar Attachment)
Warm-up sets: 1
80x14
Working sets: 3
130x14
140x14
140x13
Reps: 14 reps to reach failure

CABLE OVERHEAD TRICEPS EXTENSION (Straight-bar Attachment)
Warm-up sets: 1
60x14
Working sets: 3
100x14
100x14
100x14
Reps: 14 reps to reach failure

Push-Ups: 5 sets
13
12
10
10
10

---

11/22/2017 - Wednesday
Gethin's Four-Week Trainer
Lift #4
BACK AND BICEPS Day

BENT OVER BARBELL ROW
Warm-up sets: 2
45x14
65x14
Working sets: 3
95x14
135x14
135x14
Reps: 14 reps to reach failure

LAT PULLDOWN
Warm-up sets: 2
80x14
120x14
Working sets: 3
160x14
180x14
190x13
Reps: 14 reps to reach failure

REVERSE-GRIP LAT PULLDOWN
Warm-up sets: 2
80x14
120x14
Working sets: 3
170x14
180x14
190x14
Reps: 14 reps to reach failure

DEADLIFT
Warm-up sets: 2
45x15
95x14
Working sets: 3
135x14
185x14
185x14
Reps: 14 reps to reach failure

DUMBBELL SHRUG
Warm-up sets: 1
55x14
Working sets: 3
75x14
80x14
80x14
Reps: 14 reps to reach failure

ALTERNATING DUMBBELL CURLS
Warm-up sets: 1
15x14
Working sets: 3
25x14
25x14
30x13
Reps: 14 reps to reach failure

PREACHER CURL
Working sets: 3
65x12
65x13
65x12
Reps: 14 reps to reach failure

Push-Ups: 5 sets
17
16
18
16
14

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Multivitamin - 2 gummies of Welby MultiVite
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Syn Matrix
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Started a new trainer from Kaged Muscle's website yesterday. Seems to take a little longer, I might have to modify the amount of warm-up sets I perform.
Very fatigued at the end of yesterday's chest lift.
Had to be careful with my right knee during deadlift today... Tried to keep it locked with a minor bend. Kept the weight light.
Happy Thanksgiving, Everyone!!!

---

Did you say Turkey???

I had turkey at a church dinner, yesterday. I am having turkey at Thanksgiving dinner, at my bro’s house. My wife is baking two turkeys in addition this week, because we have lots of family over later in the week.

Lots of turkey.
No need for protein shakes this week

Great workouts, by the way!

Hahahaha! I love a good turkey on Thanksgiving!!!
Have a wonderful time with the family, Flo!!

[JohnButz]

Happy Thanksgiving Brother!

[bbowsh54]

Happy Thanksgiving Brother!

Thank you so much, John!!!

Same to you, sir!!!!! Hope you had a fantastic time with the Family.


****************

Going to forward a shameless plug for Fantasy movie league. All are invited:

Hey there...

It's a brand new season of "FML" this week. (Fantasy Movie League)

Completely free to play. All are welcome and invited to join:

https://fantasymovieleague.com/group/1552

pw: bowser

You are actually entered into a drawing each week JUST for setting a lineup for MovieTickets .com gift cards and FML t-shirts.

Plus, weekly prizes if you happen to have a top score. Examples:
"At the conclusion of each game week, the player with the highest total Box Office score for the week will be rewarded with a prize. For December of 2017, those prizes are:
Week of Nov 27: $1000 Cash
Week of Dec 4: Darth Vader photo signed by James Earl Jones and Dave Prowse
Week of Dec 11: Lightsaber signed by Mark Hamill
Week of Dec 18: Pitch Perfect mini poster signed by Skylar Astin, Anna Camp, Brittany Snow and Kelley Jake
Time of final Cineplex submission will be used to break any ties, with the earliest time getting preference."

You just have to make eight button clicks to "set your cinema" each week between Monday Night and Friday morning at 11:00 AM. Screens lock at 11 AM Friday, and your score is your theaters box office gross for the weekend. (Friday + Saturday + Sunday totals)

Feel free to share with anyone who likes movies. It's not competitive, just fun.

[bbowsh54]

11/27/2017 - Monday
Gethin's Four-Week Trainer
Lift #9
CHEST & TRICEPS Day

DUMBBELL BENCH PRESS
Warm-up sets: 2
50x15
55x15
Working sets: 3
Reps: 12 reps to reach failure
80x12
90x10
90x11

DUMBBELL FLYE
Warm-up sets: 2
25x15
25x14
Working sets: 3
Reps: 12 reps to reach failure
40x12
50x12
50x12

INCLINE DUMBBELL BENCH PRESS
Warm-up sets: 1
35x14
Working sets: 3
Reps: 12 reps to reach failure
60x12
60x12
60x11

INCLINE DUMBBELL FLYE
Warm-up sets: 1
15x14
Working sets: 3
Reps: 14 reps to reach failure
35x12
35x12
30x12

TRICEPS PUSHDOWN (V-bar Attachment)
Warm-up sets: 1
70x15
Working sets: 3
Reps: 12 reps to reach failure
120x13
130x11
130x11

CABLE OVERHEAD TRICEPS EXTENSION (V-Bar Attachment)
Warm-up sets: 1
70x13
Working sets: 3
Reps: 12 reps to reach failure
100x12
100x12
100x

Push-Ups: 5 sets
14
12
12
12
10

---

11/28/2017 - Tuesday
Gethin's Four-Week Trainer
Lift #11
BACK & BICEPS Day

BENT OVER BARBELL ROW
Warm-up sets: 2
45x15
65x15
Working sets: 3
Reps: 12 reps to reach failure
135x12
135x12
155x12

LAT PULLDOWN
Warm-up sets: 2
100x15
100x15
Working sets: 3
Reps: 12 reps to reach failure
180x12
200x11
180x12

REVERSE-GRIP LAT PULLDOWN
Warm-up sets: 1
100x15
Working sets: 3
Reps: 12 reps to reach failure
180x12
200x12
200x11

DEADLIFT
Warm-up sets: 2
45x12
95x12
Working sets: 3
Reps: 12 reps to reach failure
185x12
205x12
205x12

DUMBBELL SHRUG
Warm-up sets: 2
60x17
Working sets: 3
Reps: 12 reps to reach failure
100x12
100x12
100x11

ALTERNATING DUMBBELL CURLS
Warm-up sets: 1
10x15
17.5x15
Working sets: 3
Reps: 12 reps to reach failure
30x12
30x12
30x11

PREACHER CURL
Working sets: 3
Reps: 12 reps to reach failure
65x11
65x12
65x11

Push-Ups: 5 sets
17
17
17
15
14

---

11/29/2017 - Wednesday
Gethin's Four-Week Trainer
Lift #12
SHOULDERS Day

DUMBBELL LATERAL RAISE
Warm-up sets: 2
15x15
15x15
Working sets: 3
Reps: 10 reps to reach failure
30x12
30x12
35x12
30x11
30x11
30x10

BENT OVER DUMBBELL LATERAL RAISE
Warm-up sets: 2
15x12
15x12
Working sets: 3
Reps: 12 reps to reach failure
25x12
25x12
30x11

ALTERNATING DUMBBELL FRONT RAISE
Warm-up sets: 2
15x12
15x15
Working sets: 3
Reps: 12 reps to reach failure
20x12
20x12
20x12

DUMBBELL SHOULDER PRESS
Warm-up sets: 2
30x12
30x14
Working sets: 3
Reps: 12 reps to reach failure
55x12
60x12
60x10

Push-Ups: 5 sets
16
14
16
16
15

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Multivitamin - 2 gummies of Welby MultiVite
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, & MCT oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Syn Matrix
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Solid week of lifting so far.
One issue I had on Monday.... Dumbbell flyes just don't work well for me. I am constantly attempting to tinker with my form. I always feel like the front of my shoulders start experiencing pain before my actual pectoral muscles reach fatigue. I've watched plenty of guide videos. I stick my chest out, tuck my shoulders back, vary the amount at which I bend my elbows... Many things, and DB flyes just never prove to be a great chest lift for me. I much prefer cable crossover or a pec deck. Bummer.
Made the back and traps nice and sore from yesterday's lift. Feels good.
I ordered a lot of Kaged Muscle supplements on Cyber Monday. Should be here soon.
Take care, all!

[Partyrocking]

I prefer cable flies as well. How do you like Z-Elite?

[EthanHun]

Have you tried the Pec Dec Fly machine. I always put it in the same position on the seat and the arms. They are my favorite

[NoCarbsNoSugar]

Lots of volume in your workouts, Bo.

What KM supps did you order?

[bbowsh54]

11/30/2017 - Thursday
Freestyle Routine
Lift
Chest, Abs, & Biceps Day

Bench Press: 6 sets
135x15
185x12
225x10
225x10
225x9
225x9

Exercise Ball Crunches: 5 sets
14
12
12
11
11

Barbell Curls: 3 sets
45x20
45x20
45x25

Push-Ups: 3 sets
15
12
12

Cable Crossover: 3 sets
60x12
60x13
60x12

High Cable Curls: 4 sets
30x25
50x15
60x12
60x11

---

12/01/2017 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 75 minutes

---

12/04/2017 - Monday
Gethin's Four-Week Trainer
Lift #16
CHEST & TRICEPS Day

DUMBBELL BENCH PRESS
Warm-up sets: 2
50x15
55x12
Working sets: 3
Reps: 10 reps to reach failure
80x12
100x8
90x10

CABLE CROSSOVER
Warm-up sets: 2
15x12
15x15
Working sets: 3
Reps: 10 reps to reach failure
25x12
35x12
40x9

INCLINE DUMBBELL BENCH PRESS
Warm-up sets: 1
35x14
Working sets: 3
Reps: 10 reps to reach failure
60x11
65x10
65x10

LOW CABLE CROSSOVER
Warm-up sets: 1
10x12
Working sets: 3
Reps: 10 reps to reach failure
20x12
25x10
25x10

TRICEPS PUSHDOWN (Straight-bar Attachment)
Warm-up sets: 1
40x12
Working sets: 3
Reps: 10 reps to reach failure
70x10
75x10
75x10

CABLE OVERHEAD TRICEPS EXTENSION (Straight-bar)
Warm-up sets: 1
30x12
Working sets: 3
Reps: 10 reps to reach failure
50x12
60x9
55x11

Push-Ups: 4 sets
12
12
12
12

---

12/04/2017 - Monday Night
Cardio
Basketball

One Rec League Game of Basketball: 50 minutes

---

12/05/2017 - Tuesday
Gethin's Four-Week Trainer
Lift #18
BACK & BICEPS Day

BENT OVER BARBELL ROW
Warm-up sets: 2
45x15
95x12
Working sets: 3
Reps: 10 reps to reach failure
155x10
155x10
185x9

LAT PULLDOWN
Warm-up sets: 2
100x15
100x13
Working sets: 3
Reps: 10 reps to reach failure
180x12
200x10
200x8

REVERSE-GRIP LAT PULLDOWN
Warm-up sets: 2
100x14
100x12
Working sets: 3
Reps: 10 reps to reach failure
200x20
200x10
200x9

DEADLIFT
Warm-up sets: 2
45x14
95x12
Working sets: 3
Reps: 10 reps to reach failure
205x10
225x10
225x10

DUMBBELL SHRUG
Warm-up sets: 1
60x15
Working sets: 3
Reps: 10 reps to reach failure
100x12
110x10
115x10

ALTERNATING DUMBBELL CURLS
Warm-up sets: 2
15x14
15x14
Working sets: 2
Reps: 14 reps to reach failure
30x10
30x11

PREACHER CURL
Working sets: 3
Reps: 10 reps to reach failure
65x10
65x11
65x10

Push-Ups: 3 sets
18
15
15

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Multivitamin - 2 gummies of Welby MultiVite
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, & MCT oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Intra-Workout--
In-Kaged - 1 scoop of Kaged Muscle In-Kaged
--Post-Workout--
Protein - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
On the grind. Right knee is still bothering me, but I'm playing through it. A knee sprain certain seems to heal slower than an ankle spring. :/
First two days of this week felt good in regards to my lifts. Hopefully getting strong.

---

I prefer cable flies as well. How do you like Z-Elite?

Definitely.
I've enjoyed Z-Elite! I've been taking it so long, I'm not sure if I remember the effects compared to not taking it. I feel like I "remembered dreams" more when I started taking it. Felt like it helped my immune system, as well.
Thank you for dropping by!!

Have you tried the Pec Dec Fly machine. I always put it in the same position on the seat and the arms. They are my favorite

Yes, sir! We do have a pec deck fly machine. It's better than dumbbell flyes in my opinion, for sure.

Lots of volume in your workouts, Bo.

What KM supps did you order?

Thank you, Flo!!

Here is my BB Order.

Order Placed (10 items)
Evolve Tee - Dark Grey - XL - Evolve Tee
Kaged Muscle Evolve Tee, Dark Grey, XL
You Purchased 1 at $11.24

Re-Kaged - 20 Servings - Orange Kream - Re-Kaged
Kaged Muscle Re-Kaged, Orange Kream, 20 Servings
You Purchased 1 at $28.48

Re-Kaged - 20 Servings - Strawberry Lemonade - Re-Kaged
Kaged Muscle Re-Kaged, Strawberry Lemonade, 20 Servings
You Purchased 1 at $28.48

Classic Fitted Logo T-Shirt - Black - XL - Classic Fitted Logo T-Shirt
Bodybuilding.com Clothing Classic Fitted Logo T-Shirt, Black, XL
Free Gift

Stack:
PreKaged/C-HCL Bundle
Total Stack Items: 2 of 2 at $36.75

PRE-KAGED - 20 Servings - Krisp Apple - PRE-KAGED
Kaged Muscle PRE-KAGED, Krisp Apple, 20 Servings
You Purchased 1 at $23.62

C-HCl - 75 Servings - Lemon Lime - C-HCl
Kaged Muscle C-HCl, Lemon Lime, 75 Servings
You Purchased 1 at $13.13

The Standard Tee - Black - XL - The Standard Tee
Kaged Muscle The Standard Tee, Black, XL
You Purchased 1 at $11.24

EVLUTION NUTRITION
Z-Elite - 180 Capsules - Z-Elite
RSP Nutrition Z-Elite, 180 Capsules
You Purchased 3 at $26.96

(I already had In-Kaged and Hydra-Charge from Amazon)

[bbowsh54]

12/06/2017 - Wednesday
Gethin's Four-Week Trainer
Lift #19
SHOULDERS Day

DUMBBELL SIDE LATERAL RAISE
Warm-up sets: 2
15x15
15x15
Working sets: 4
Reps: 10 reps to reach failure
25x12
30x12
35x10
30x12

BENT OVER DUMBBELL LATERAL RAISE
Warm-up sets: 2
15x12
15x12
Working sets: 3
Reps: 10 reps to reach failure
25x10
25x12
30x10

ALTERNATING DUMBBELL FRONT RAISE
Warm-up sets: 2
10x12
12.5x12
Working sets: 3
Reps: 10 reps to reach failure
15x12
20x11
20x12

SEATED DUMBBELL SHOULDER PRESS
Warm-up sets: 2
30x12
30x12
Working sets: 3
Reps: 10 reps to reach failure
60x10
60x10
60x10

Push-Ups: 4 sets
14
14
15
14

---

12/07/2017 - Thursday
Freestyle Routine
Lift
Chest, Abs, & Biceps Day

Incline Bench Press: 6 sets
135x15
155x12
185x10
185x11
185x10
185x9

Lying on Bench Knee Pull-In: 3 sets
20
22
23

Barbell Curls: 3 sets
45x20
45x23
45x25

Bosu Ball Crunches: 3 sets
12
11
10

Push-Ups: 3 sets
14
11
10

Cable Crossover: 3 sets
60x15
60x13
60x12

High Cable Curls: 3 sets
50x20
60x14
60x13

---


12/08/2017 - Friday
Cardio
Basketball

Three Games of Full-Court Basketball to 15: 35 minutes

Push-Ups: 5 sets
17
17
16
16
14

Exercise Ball Crunches: 3 sets
14
12
11

Barbell Upright Row: 3 sets
75x15
75x15
75x15

---

12/11/2017 - Monday
Gethin's Four-Week Trainer
Lift #23
CHEST & TRICEPS Day

DUMBBELL BENCH PRESS
Warm-up sets: 2
50x15
60x12
Working sets: 3
Reps: 8 reps to reach failure
85x10
100x8
100x8

CABLE CROSSOVER
Warm-up sets: 2
20x14
20x12
Working sets: 3
Reps: 8 reps to reach failure
35x10
35x9
35x9

INCLINE DUMBBELL BENCH PRESS
Warm-up sets: 2
35x15
35x15
Working sets: 3
Reps: 8 reps to reach failure
65x9
65x9
65x8

LOW CABLE CROSSOVER
Warm-up sets: 2
15x12
15x12
Working sets: 3
Reps: 14 reps to reach failure
25x8
25x9
25x9

TRICEPS PUSHDOWN (V-Bar)
Warm-up sets: 1
40x14
Working sets: 3
Reps: 8 reps to reach failure
70x9
70x8
70x9

CABLE OVERHEAD TRICEPS EXTENSION (V-Bar)
Warm-up sets: 1
30x14
Working sets: 3
Reps: 8 reps to reach failure
60x8
60x8
60x8

PUSH-UPS: 3 sets
12
12
13

---

12/11/2017 - Monday Night
Cardio
Basketball

One Rec League Game of Basketball: 60 minutes

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Multivitamin - 2 gummies of Welby MultiVite
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, & MCT oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Intra-Workout--
In-Kaged - 1 scoop of Kaged Muscle In-Kaged
--Post-Workout--
Protein - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Kicking off another week with a solid lift. This is the last week of the current four-week trainer, I will likely move on to a different Gethin trainer.
Still experiencing some pain in the "front" of my shoulders. Able to work around it.
Right knee is feeling much better, but still not 100%. I should try to get back into cycling a few mornings each week.
Hope everyone has a wonderful Monday!

[NoCarbsNoSugar]

Nice work, Bo!
Lots of KM products in your supp list, eh?
You like? I guess you do, since you are using them, LOL.

Is it Christmas yet?
One more week, and then Winter Vacation over here

[stingray72]

Way to kill it in here good job. repped

[bbowsh54]

12/12/2017 - Tuesday
Gethin's Four-Week Trainer
Lift #25
BACK & BICEPS Day

BENT OVER BARBELL ROW
Warm-up sets: 2
45x15
95x12
Working sets: 3
Reps: 8 reps to reach failure
155x10
185x8
185x8

LAT PULLDOWN
Warm-up sets: 1
100x15
Working sets: 3
Reps: 8 reps to reach failure
200x10
210x8
210x9

REVERSE-GRIP LAT PULLDOWN
Warm-up sets: 1
100x15
Working sets: 3
Reps: 8 reps to reach failure
210x10
220x8
220x8

DEADLIFT
Warm-up sets: 2
45x15
95x12
Working sets: 3
Reps: 8 reps to reach failure
225x9
225x9
245x8

DUMBBELL SHRUG
Warm-up sets: 2
60x15
60x15
Working sets: 3
Reps: 8 reps to reach failure
110x10
120x8
120x8

ALTERNATING DUMBBELL CURLS
Warm-up sets: 2
15x14
17.5x13
Working sets: 3
Reps: 8 reps to reach failure
35x10
40x8
35x9

Push-Ups: 3 sets
15
15
15

---

12/13/2017 - Friday
Cardio
Basketball

Four Games of Full-Court Basketball to 15: 45 minutes

Push-Ups: 3 sets
15
15
15

Cross-Body Sit-Ups:
20
20
18

Incline Inner Biceps Curl: 3 sets
25x15
25x15
25x14

---

12/14/2017 - Thursday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

12/14/2017 - Thursday
Freestyle Routine
Lift #26
SHOULDERS Day

DUMBBELL LATERAL RAISE
Warm-up sets: 2
15x15
25x15
Working sets: 4
Reps: 8 reps to reach failure
30x12
35x9
35x9
30x p

BENT OVER DUMBBELL LATERAL RAISE
Warm-up sets: 2
15x12
15x14
Working sets: 3
Reps: 8 reps to reach failure
25x10
30x10
35x9

ALTERNATING DUMBBELL FRONT RAISE
Warm-up sets: 2
12.5x12
12.5x12
Working sets: 3
Reps: 8 reps to reach failure
20x10
25x9
30x8

SEATED DUMBBELL SHOULDER PRESS
Warm-up sets: 2
35x12
40x10
Working sets: 3
Reps: 8 reps to reach failure
65x7
65x8
65x8

Push-Ups: 3 sets
13
15
15

---

12/15/2017 - Friday
Cardio
Basketball

Four Games of Full-Court Basketball to 15: 55 minutes


---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Multivitamin - 2 gummies of Welby MultiVite
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, & MCT oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Intra-Workout--
In-Kaged - 1 scoop of Kaged Muscle In-Kaged
--Post-Workout--
Protein - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Had a pretty good week, last week. Might try playing basketball twice a week over the Noon hour. It's tough competition for pickup ball.
Might dive in and do Gethin's 8-week Hardcore Trainer, again. It's sometimes tough to fit the whole lift in, in under an hour. But, we shall try!
My little brother graduated from college this weekend. Nice time to celebrate with family. Terrible for the diet, haha.

---

Nice work, Bo!
Lots of KM products in your supp list, eh?
You like? I guess you do, since you are using them, LOL.

Is it Christmas yet?
One more week, and then Winter Vacation over here

Hey Flo! Kaged Muscle is currently my favorite brand for supplements. It has been for a while now... I also enjoy Kris Gethin's video trainers. They're on top of their game, I trust the brand.
I am completely ready for Christmas. It'll be here before we know it!

Way to kill it in here good job. repped

Thank you very much! Repped you, as well. Happy training!

[mvd546]

08/23/2017 - Wednesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/23/2017 - Wednesday
German Volume Training
Lift
Shoulders Day

Plate Machine Shoulder Press 5 sets of 10 reps
90x17
140x12
180x10
200x10
200x10

Barbell Shoulder Press 5 sets of 10 reps
65x15
95x12
105x10
105x10

Standing Dumbbell Side Lateral Raise 6 sets of 15 reps
20x15
25x15
30x15
30x15
30x15
25x17

Wide-Grip Upright Barbell Row 5 sets of 15 reps
65x15
65x15
65x15
65x15
65x15

---

08/24/2017 - Thursday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/24/2017 - Thursday
German Volume Training
Lift
Triceps, Biceps, & Calves Day

V-Bar Triceps Pushdown: 5 sets of 10 reps
80x15
100x15
120x13
140x11
150x10

Straight-Bar Cable Curl: 5 sets of 10 reps
80x15
100x13
120x10
130x10
130x9

Straight-Bar Overhead Cable Triceps Extension: 5 sets of 10 reps
70x15
80x13
90x14
100x12
120x10

Incline Inner Biceps Dumbbell Curl: 5 sets of 10 reps
20x15
25x13
25x14
25x13
30x9
30x7
30x6

Seated Calf Raise 10 sets of 15 reps
90x20
90x22
115x20
115x20
115x20
125x15
125x19
135x15
135x16
135x15

Push-Ups:
15
17
15

---

08/25/2017 - Friday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/25/2017 - Friday
Freestyle Routine
Lift
Back & Chest Day

Pec Deck Fly: 3 sets
90x15
110x15
110x15

Incline Machine High Row: 4 sets
150x15
190x15
210x14
230x13

Incline Bench Press: 5 sets
135x12
155x12
185x8
185x8
185x8

Deadlift: 5 sets
135x10
185x10
235x8
235x8
285x6

---

Supplements
--Upon Waking--
Multivitamin - 2 tablets of Controlled Labs Orange Triad
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1/2 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Re-Kaged - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Finished last week strongly.
Right shoulder hasn't been feeling great, but nothing that I can't worth through.
Had a wedding and two fantasy footbal drafts this weekend. And, how about that Game of Thrones finale??
Own the week, everyone!

---


Thanks a lot, Matt! Hope everything is amazing for you! How's the training going these days?? Take care, man.


Thank you very much for stopping by, Wlindqu!!! Happy Training!

08/28/2017 - Monday
Kris Gethin's Man of Iron Trainer
Lift #1
SHOULDERS AND TRICEPS Day

Standing barbell military press 3 20
65x20
75x20
95x18

Rear-delt dumbbell raise on exercise ball 3 12
20x12
20x12
20x12

Dumbbell standing Arnold press 3 15-20
35x17
35x17
35x16

Bench dip 3 15-20
10
14
14

Parallel-bar dip 3 To failure
5
6
8

Plank 3 sets
40 sec
40 sec
40 sec

Cable external rotation 3 12
10x12
10x12
10x12

Triceps two-arm cable kick-back 3 12
10x15
20x12
25x12

Push-Ups: 3
14
14
13

---

08/29/2017 - Tuesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/29/2017 - Tuesday
Kris Gethin's Man of Iron Trainer
Lift #3
BACK Day

Bent-over two-arm dumbbell row 3 15
45x15
55x15
60x15

Dumbbell Romanian deadlift 3 15
60x15
60x15
60x15

Straight-arm cable pull-down 3 15
70x15
90x14
90x15

Lat Pulldown 3 To failure
170x17
200x10
200x9

Cable squat and row on Bosu ball 3 15
60x15
70x15
80x15

Push-Ups: 3 sets
18
18
17

---

Supplements
--Upon Waking--
Multivitamin - 2 tablets of Controlled Labs Orange Triad
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Re-Kaged - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Started a new program this week. Going to give it a try for a few weeks, to mix things up.
I'm not sure if I'm struggling from severe allergies this week, or if I'm starting to get a cold. Hope it is just allergies, as I've been on a pretty solid streak of being healthy.
Anticipate my back being sore tomorrow from different motions.
In the midst of the year-end tournament for sand volleyabll. Looking forward to basketball season.

---


Thank you very much, Anandagirl!! Great job on the training and IG vids!

Solid lifts for the shoulders Bow! Hope everything is well!

[NoCarbsNoSugar]

Bow, you won the Meso on that Christmas thread! Congrats!

[bbowsh54]

Bowser's 2017 Push-Up Update

11/13
+89

11/14
+100

11/15
+104

11/16
+41

11/17
+102

11/20
+88

11/21
+55

11/22
+81

11/27
+60

11/28
+80

11/29
+77

11/30
+39

12/04
+48

12/05
+48

12/06
+57

12/07
+35

12/08
+80

12/11
+37

12/12
+45

12/13
+45

12/14
+43

12/18
+44

12/20
+88

12/21
+51

[Adding 1,537 to previous total.]

Individual Total: 10,555

[NoCarbsNoSugar]

Great job on the push-ups!

[squesto]

Great job on the push-ups!

Yeah nice job man!

[bbowsh54]

12/18/2017 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #2
Chest & Shoulders Day

Dumbbell Chest Press (Double Dropset) 3 x 10/10/10
Warmup 50x18
80x10 / 60x10 / 35x10
80x10 / 60x10 / 35x10
80x10 / 60x10 / 35x10

Incline Cable Fly 12 x3
20x14
30x12
30x12

Dumbbell Floor Press 12 x2
55x12
55x12

Decline Dumbbell Fly 12 x3
35x15
35x15
35x15

Pushups x3
15
14
15

Alternating Barbell Military Press 12 x3
75x12
75x12
75x12

Upright Cable Rows 12 x3
100x14
130x12
130x12

Cable Side Raise 12 x3
10x12
15x12
15x12

Cable Front Raise 12 x3
10x12
20x12
20x12

Bent-Over Cable Rear Delt Raise 10 x3
20x12
30x10
30x11

Standing Rope Face-Pulls 10 x3
100x12
100x12
120x12

---

12/20/2017 - Wednesday
Gethin's Eight-Week Hardcore Trainer
Lift #3
Biceps & Triceps Day

Reverse-Grip Cable Tricep Pushdown 12 x3
70x14
80x13
100x12

Cable Overhead Tricep Extension 12 x3
70x12
70x12
70x12

Overhead Rope Extensions 10 x3
70x14
100x10
100x10

Single-Arm Rope Kickbacks 10 x3
40x10
40x10
40x10

Close-Grip Pushups Failure x6
15
15
15
15
14
14

EZ-Bar Spider Curls 10 x3
65x12
65x12
65x12

Standing EZ-Bar Curls (narrow grip) 10 x3
65x10
65x10
65x10

Reverse-Grip Dumbbell Curls 10 x3
20x12
25x11
30x10

Hammer Curls 10 x3
30x12
35x10
35x10

Lying Cable Curls 12 x3
100x10
80x12
80x12

Standing Cable Curls 10 to 12 x3
90x10
80x12
80x11

---

12/21/2017 - Thursday
Gethin's Eight-Week Hardcore Trainer
Lift #5
Upper Back & Calves Day

Lat Pulldown 3 x 10
(Warmup) 140x15
180x11
200x10
200x10

Pullups 10 Reps x3
5
5
5

Rope Lat Pulldowns 10 Reps x3
180x12
200x10
200x10

Single-Arm Dumbbell Row 10 Reps x3
60x10
70x10
75x10

Dumbbell Pullovers 10 Reps x3
60x10
60x10
60x10

Standing Dumbbell Shrugs 15 Reps x3
(Warmup) 60x18
105x15
105x15
105x15

Seated Calf Raise 5 x 20
90x20
90x20
100x20
100x20
100x20

Push-Ups: 3 sets
17
17
17

---

12/22/2017 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 60 minutes

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Multivitamin - 2 gummies of Welby MultiVite
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, & MCT oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Intra-Workout--
In-Kaged - 1 scoop of Kaged Muscle In-Kaged
--Post-Workout--
Protein - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Another week in the books.
I hope everyone is ready for Christmas.
Super busy at work. I'm very much so looking forward to Christmas vacation.
Started Gethin's 8-week trainer again...
Didn't get much cardio in this week. Was feeling pretty sick Tuesday and Wednesday.
Actually, got sent home from work Tuesday after throwing up, yikes.
Feeling better, now!
Have a very merry Christmas, everyone!

---

Solid lifts for the shoulders Bow! Hope everything is well!

Thank you very much, Matt!

Great job on the push-ups!

Thanks a lot, Flo!

Yeah nice job man!

Thanks so much, Squesto!