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Segansational's Motivation Log

49:16, 321 cals
Supps same as above

Pull Day
Pull ups 3 sets to failure
Underhand BB rows 170x10,10,10
Single Arm DB rows 65x10,10,10
DB laterals 25x10,10

Definitely felt I could've gone longer if I had more time. Weighed in at 177.6# today. Added a banana in post-WO and double scooped whey and added 1/2 cup oats pre bed to start to ramp up cals.
 
Cardio yesterday.

Arm superset WO today. Family is battling colds at the moment, I'm on the verge. Opened my tub of Mesomorph DMAA green apple candy for the decongestant effect. Was clumped up and miss the Rocket Pop sour flavor, but still fun to change things up every once and a while.
Intra: 1 scoop Amino Infusion, 1 scoop Pump Mode

TRX biceps x TRX triceps 3x12
DB hammer curls 35# x Reverse grip curls +25#, 3x10
BB curls +50# x DB triceps kickbacks 25#, 3x10

Time 35:10, 228 cals
 
Segansational said:
BOOM.

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Slammed my packet of STEEL PRE and threw a scoop of Adabolic into my new vacuum walled blender bottle. Both were Candy Bliss flavors. Tasted somewhat of skittles and light old school fruit punch.

Adabolic has my intra carbs I've been looking for, plus 2:1:1 BCAA ratio, as well as other aminos, beta alanine, glutamine, Kre-alk, betaine and other pump ingredients (citrulline, hydromax, beet root). Very well rounded.

Some Audioslave on blast for Leg Day.

TRX supersets: Squats x Calf Raises 3x15
BB Front Squats 100x10, 180x5,5,5 - this jump was too much, should've really been working with 170#
SLDLs 180x7,7,7

Time 28:18, 209 Cals
 
An order of staples just arrived. Will be adding in Flex Mode and Vitamin D3 to my daily routine. Will also be using pre/intra carbs either with a scoop of Carbo Plus or through the carbs in Adabolic, depending on the day.

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Pre: 1 heaping scoop God of Rage
Intra: 1 scoop Adabolic

Chest
Rotator cuff ex 2.5x12,12
DB BP 30x12, 70x10,7,4, 60x5
Bench Press 160x5,5,
DB incline flys 40x10,10,10
TRX chest press 3x12

Time 44:30, 352 cals

Who's ready for the holidays? Can't wait for some real time off, even though it'll be a decent bit of driving as always. Some good stuff lined up for Dec too. Massge lined up. Planning a long weekend away, no kids. It's all gravy.
 
Just didn't have it today. Woke up at 4:40 early thinking about work and couldn't ever fall back aslep.

Pre: 1 scoop C&P Titan
Intra: 1 scoop Adabolic

Pull
TRX neutral grip rows 3x12
Neutral grip pull ups 10,9,8
BB rows 100x12, 180x8,7,7
Close grip DB row 70x10,10,10
DB laterals 20x10,10

Time 41:00, 284 cals
 
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Happy Thanksgiving! Got a workout in before a long weekend and feast coming up.

Pre/intra: 1 scoop Aggro, 1 scoop Amino Infusion, 1 scoop Pump Mode, 1 scoop Carbo Gain

Arm Superset WO:
TRX biceps x TRX triceps 3x12
Spider DB Curls x Single Arm DB Ext 20x10,10,10
BB curls +60x10, +65x10,8 x Close Grip BP 100x12, 120x10,10 w

Time 42:43, 249 Cals
 
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Hope everyone had a great holiday weekend! Daughter woke up this morning early, so I didn't get to my WO until about an hour after I took my pre-WO.

Got some new resistance bands to work with over the weekend, so threw in some light high rep movements just for fun to test it out. Has 5, 15, 20, 30, 35# bands that can be cabled together for heavy resistance:

Tribe 11PC Premium Resistance Bands Set, Workout Bands - with Door Anchor, Handles and Ankle Straps - Stackable Up To 105 lbs - For Resistance Training, Physical Therapy, Home Workouts, Yoga, Pilates Invalid Link Removed

Got a massage yesterday and my upper back really needed it. This morning I feel like my lats were really released from tightness, even doing these banded exercises.

Pre: 1 scoop Mesomorph DMAA
Intra: Adabolic


Legs + random exercise bands
TRX squats 3x15
Resistance band biceps 5#, 3x15
TRX alt lunges 3x12
Resistance band facepulls 5#, 3x10
Squats 100x12, 200×10, 220x10,10
Resistance band rotator cuff ex 5#, 3x10
SLDLs DBs 50x10,10,10

Time 48:11, 358 cals
 
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Anyone else go ham on Black Friday or Cyber Monday deals?! I did for sure. Placed orders from BB.com, 2 at CP.com, VS.com, direct orders from Steel, Vicious Labs, BLR, and C&P. That's just supps. Should be stocked now for the next two years, lol.

Picked up some good deals on gifts for my daughter and wife for the holiday season, including some new furniture for the baby!

Pre: 1 scoop God of Rage Reloaded
Intra: 1 scoop Adabolic

Push
Rotator cuff ex 2.5x12,12
Bench press 100x12, 160x10, 170x8, 180x6
Incline DB press 60x9,6,6
Seated Behind the neck BB press +65x8,8

Time 38:06, 203 cals
 
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What's everybody's staples look like? Here's what I am currently using daily:

Allergy meds (generic Zyrtec) year round
KSM-66 for anti-anxiety daily
Red Yeast Rice for cholesterol 2x daily
Multivitamin daily
Vitamin D3 daily during the winter 5000 IU
Joint supp, just started this and always run some type of joint supp when bulking
Omega 3s daily
Vitamin C, 1000-2000 mg daily during winter and cold season
Rhodiola 5:1, just started this recently so we'll see how this goes
CBD gummies for anti-stress, as needed
Elderberry daily during winter and cold season

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Lot of my black Friday / Cyber Monday orders came in. Have 6 full cases of energy drinks and 32 lbs of protein stocked now. Should be set for quite some time now.

Pre: 1 scoop Steel Charged-AF Candy Bliss - stuff smells awesome, goes down a bit rough as it's got more of a bite than Adabolic or PRE had
Intra: 1 scoop Adabolic

Went all STEEL today. You know I like my heavy stims, so Charged-AF has Eria Jarensis and J Regia. Also has some regular culprits in Orchilean, synephrine and yohimbine HCL. Good mental alertness pretty quickly.

Pull
BB Underhand Grip Rows 100x12, 160x10,10,10
Pull ups x 11,8,8
Deadlifts 160x10, 180x10, 200x10 - overhand hook grip

Time 40:13, 290 cals

Short, but good sesion. Really got to stop hitting that snooze button.
 
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Segansational said:
What's everybody's staples look like? Here's what I am currently using daily:

Allergy meds (generic Zyrtec) year round
KSM-66 for anti-anxiety daily
Red Yeast Rice for cholesterol 2x daily
Multivitamin daily
Vitamin D3 daily during the winter 5000 IU
Joint supp, just started this and always run some type of joint supp when bulking
Omega 3s daily
Vitamin C, 1000-2000 mg daily during winter and cold season
Rhodiola 5:1, just started this recently so we'll see how this goes
CBD gummies for anti-stress, as needed
Elderberry daily during winter and cold season
Click to expand...

Dang bro, good work on the consistency in here!

As for my staples, this is what i got:
  • Creapure Creatine
  • VItamin D3+K2
  • Magnesium
  • Digestive Enzymes
  • Probiotics
  • Tumeric Extract Phytosyme
  • Collagen Hydrolysate
 
TheMrMuscle said:
Dang bro, good work on the consistency in here!

As for my staples, this is what i got:
  • Creapure Creatine
  • VItamin D3+K2
  • Magnesium
  • Digestive Enzymes
  • Probiotics
  • Tumeric Extract Phytosyme
  • Collagen Hydrolysate
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Thanks brother, been grinding it out for a while here now. It's sometimes slow, but the consistency is key and I feel like I'm still making steady progress.

What's the additional K2 for? I should probably look into a probiotic or digestive aid given that I'm currently trying to bulk over the holidays into the new year.
 
Segansational said:
Thanks brother, been grinding it out for a while here now. It's sometimes slow, but the consistency is key and I feel like I'm still making steady progress.

What's the additional K2 for? I should probably look into a probiotic or digestive aid given that I'm currently trying to bulk over the holidays into the new year.
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You should find the food sources that don't sit right, eliminate them, and you should be fine without them. Can they help ... sure. Most people eat foods that don't sit right, but yet they are "Cleaner" Foods so they still consume them even if their body doesnt absorb them properly. If your intake was very high (4000-5000+) then it makes sense, but I dont think that is the case for you. Higher FODMAP Foods, higher fiber diets, too many artifical sweetners/sugars can also cause GI DIstress.

I would write down a daily diary of your foods, note 20-30 minutes later how the meal sits
And if something sits heavy then you need to back and look at what you ate and play the process of elimination. I told you this months ago too, but you could of let it go in one ear and out the other when you were having GI Distress and bloating. There has to be an underlying issue to fix to help you digest what you eat in a more effective manner. sometimes the most common foods you eat are not being digested or absorbed well and they need to be cut out. I would first start with some higher FODMAP foods, see if you find your digestion improve, if so keep them out and keep playing around with the food sources so you find a happy medium with what is worth eating, and what is not worth eating.
 
@The_Solution it's not happening often, but you may be right that it's common foods that does do it. For example, when bulking I tend to to increase foods I already eat, not new sources: additional oats, double the amount of whey in my shakes, more yogurt, additional oils.

On a side note, picked up some pink Himalayan sea salt for pre-WO. How much are you using 1/4 tsp?

Two additional workouts:

Accessory WO resistance bands only, using 10-15# bands only.

Legs
TRX squats 3x15
TRX alt lunges 3x12
BB squats 200x10,10,10
SLDLs x 180x10,8,6

Time 47:32, 325 cals
 
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Segansational said:
@The_Solution it's not happening often, but you may be right that it's common foods that does do it. For example, when bulking I tend to to increase foods I already eat, not new sources: additional oats, double the amount of whey in my shakes, more yogurt, additional oils.

On a side note, picked up some pink Himalayan sea salt for pre-WO. How much are you using 1/4 tsp?

Two additional workouts:

Accessory WO resistance bands only, using 10-15# bands only.

Legs
TRX squats 3x15
TRX alt lunges 3x12
BB squats 200x10,10,10
SLDLs x 180x10,8,6

Time 47:32, 325 cals
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This is why you need to document what meals you eat, how you feel, and take notes and adjust. Write down what meals you have, portion size, and sources.
Take notes on how you feel after a meal, and 60-90 minutes after. Sometimes you will start to see a trend of what meals settle heavy over time, and therefore you can look back and realize that could be the culprit and digestive issue that is not settling properly. A majority of people get into a routine and like to eat things as creatures of habits because it fits their lifestyle. That does not always mean its properly absorbed or digested they just do it because its "Convenient". A lot of people do not realize the things that cause bloating, GI Distress, or don't sit right because they think its a good source, clean, and healthy, yet its not always agreeing with their body.

I would love to eat oatmeal and broccoli, both don't sit right for me so i 100% eliminated them out of my diet its not worth the GI Distress or bloating they can cause. You are already answering your own question people are just so caught up in their daily routine and hate change, so they keep doing it over and over again even if it doesn't agree with them. Your intake isn't very high in the grand scheme of things so bloating should be minimal at most. If you were pushing 4000+ Calories daily then I can see where it could be an underlying issues. It is always best to space things out and try to give your body proper/ample time to digest sources. Some people who like to practice short feeding windows can do more harm then good if their bodies can't accommodate large caloric loads in large sittings (not saying you do, just a general observation)
 
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Intra: 1 scoop Charged-AF + 1 scoop Adabolic

Push
Resistance Band Chest Press x Flys 30x12,12,12
DB press 70x10,7,5
Incline BP 140x10,7,5
Seated DB press 40x8,8

Disappointed in today's reps. Just didn't have it on those last sets. Think I may need to work with some really high rep ranges to ensure I don't stall out like that.

Time 43:16, 272 cals
 
Wasn't feeling it today. Haven't been having deep sleep the past few nights. Will probably pop some melatonin tonight. Might be time for a little break.

Pre: 1 scoop God of Rage Reloaded
Intra: 1 scoop Intrabolic

Pull
Resistance band rows 35x15,15,15
Pull ups 6,9,8
Single arm DB rows 70x10,10,10
BB rows 180x10,10,10
DB laterals 20x12,12,12

Time 52:35, 368 cals
 
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Been battling a bit of a cold lately, but just got back from a 3 day weekend trip just me and my wife for a little R&R.

Picked up this greens powder to start blending into my evening smoothies. And completely forgot about this EAA product that was supposed to come with my Black Friday order.

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Mid-afternoon WO. Chest/back. Felt like it was time to mix it up.

Pre: 1 scoop Mesomorph + 1/8 tsp pink Himalayan sea salt
Intra: 1 scoop Adabolic
Post: 1 scoop Rule1 Fruity Cereal whey blend

TRX chest press 20,15,15 x TRX neutral grip rows 15,12,12
Bench press 100x12, 180x6,5,2, 160x2
Bent over BB rows 160x12,10,8
Incline DB flys 40x10,10,10 x Pull ups 9,8,9

Time 39:28, 302 cals
 
Another mid-afternoon sesh. Bis/tris.

Pre: 1 scoop Amped-AF + 1/8 tsp sea salt as above
Intra: 1 scoop Adabolic

Resistance band biceps curls 15x20,15,12 x resistance band triceps ext 15x15,15,15
Barbell Curls +60x10, +65x10, +70x10 superset Close Grip BP 140x10,12,12
DB hammer curls 40x10,10,10 superset DB kickbacks 30x10,10,10
Reverse grip curls +40x10,10 superset DB incline curls 20x8,6

Time 47:37, 388 cals
 
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Been eating whatever I want these days, adding additional carbs and fats pre bed. Weight up to 184.6#. Wondering if I can bring 190 into the new year?

Pre: 1 scoop Mesomorph + 1/8 tsp sea salt
Intra: 1 scoop Amino Infusion + 1 scoop Carbo Gain

Legs / Shoulders
TRX squats 3x15 superset TRX calf raises 3x12
BB front squats 100x10, 170x10,6
Disappointed in the above performance this afternoon...
Resistance band laterals x Facepulls 20x12,12,12
Seated DB shoulder press 35x10,10,10 superset DB SLDLs 35x10,10,10
Upright rows +65x10,10,10
Behind the neck BB shrugs +65x10,10

Just went by feel today. Haven't decided yet how I'll split my leg and shoulders with my new routine. Any suggestions? Or should I just continue to roll with a separate leg day?

Time 52:05, 389 cals
 
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Here we go, first workout of 2020. Long post coming!

Took two full weeks off from working out due to the holidays, family time, etc. Continuing my bulk into the new year. I've definitely accumulated some extra fat around the midsection, but hoping I can recomp as I move toward 190#. This would be the highest weight goal I've ever gone after.

Been battling a bit of a cold though lately. Whole family has had a cough going on almost two weeks, so I may not be fully 100% going into this. Managed to pull something in my ribs/right lat while coughing so much, so will have to monitor that. Sleep has been a bit rough as well, as I occassionally wake up with coughing fits.

I know the beginning of this year will be a bit tough, as I have a heavy work schedule coming up and gearing up for baby #2 soon. Workout schedule may change and priorities may need to take a backseat, so planning to hit this hard these next 3 months to see where I can take myself.

Pre: 2 scoops VICE black cherry
Intra: 1 scoop Adabolic, 5g/taurine

Chest/back WO:
TRX chest press 3x12, superset TRX neutral grip rows 3x12
Decline bench press 100x10, 120x10, 140x10 superset Neutral grip pull ups 8,8,7 - felt it in my ribs on the last set of BP so didn't push it.
Incline DB flys 20x10,10,10 - went really light on these as I was starting to feel the soreness in my ribs.
Resistance band rows 20x12,12,12

Couldn't go too heavy today as I was testing what my side could handle. Opted to leave out any heavy pulling movements like barbell rows or deadlifts today and just go for a bit of stretch in my lats.

Time 47:30, 277 cals
Weight: 184.4#
 
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Well, day 2 in the books. Unfortunately, doing any real pulling weight even on BB curls was out. Planning to see a doc this week.

Pre: 2 scoops VICE
Intra: 1 scoop Adabolic, 5g/taurine

Arms
Resistance band curls superset with overhead triceps ext 20x15,15,5
DB conc curls 30x10,10,10 superset with TRX triceps ext 3x10
BB curls +20x12,12,12 - even with this I felt it a bit in my ribs
Couldn't do DB kickbacks, so opted for a light set of Close Grip BP 100x12,10

Time 39:01, 191 cals
 
That cold hit me hard last week. I ended up not working out the rest of the week. Cardio on Wed taxed my lungs and I ended up taking off the morning from work on Friday to rest up. Not exactly the way I had hoped to start off the year, but rest and meds were necessary. Feel like I'm coming back around though. Still kept it very light today to ease back in. Hopefully full strength by the end of the week...

Pre: 1 scoop VICE
Intra: 1 scoop Adabolic, 5g taurine

Legs
TRX squats 3x15
TRX alt lunges 3x12
BB squats 100x12,12,12
SLDLs 100x10, 80x10,10 - had to check my ego and just use minimal weight to ensure I didn't overdue it on my ribs as they are healing up. Just used the minimum to place a stretch on my hamstrings.
TRX calf raises 3x12

Time 44:23, 272 cals

My heart wasn't in it because of the low weights and lack of progress last week. Even my new kicks didn't help and usually some new gear helps motivate me. Hoping to get out of this mental funk so I can start dominating my workouts again.
 
Ddduuuudddddeeeee!!!!!!
 
TheMovement said:
Ddduuuudddddeeeee!!!!!!
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What's good? Happy new year man. You still hitting the weights?

Did a light shoulder workout this AM. Knew this would be the toughest on my ribs which still are a little sore, so went all resistance bands and very light weights just to get some blood flowing.

Resistance band seated shoulder press 20x12, 25x12,12
Seated DB shoulder press 10x12,12,12
DB laterals 10x10,10,10
Resistance band front raises 20x12,12,12
DB bent over rows 10x12,12,12
Upright rows +20x12,12,12

Time 43:49, 221 cals
Weight: 183.4# yesterday, lost about 3 lbs due to this illness hitting.
 
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Slept in yesterday. It's been a rough week already. Away from home the rest of the week for work.

Tested my back this morning, again having to go light to ease into it...

Pre/intra: 1 scoop Aggro, 5g taurine, 1 scoop AminoInfusion, 1 scoop CarboGain

Resistance band rows 20x15,15,15
Bent over BB rows +40x12, +60x12, +70x12, - keeping the pull motion lower towards my belly vs higher towards my chest felt better, but even this amount of weight was a bit tough. Anything that flares my lats right now is noticeable.
Close grip DB rows 40x12,12,12
Assisted neutral grip pull ups x 10,10,10 - used the TRX straps to help take off some weight for these, placing my feet in the stirrups

Time 42:31, 344 cals

We'll see if working my back was the right choice or not come tomorrow...
 
Hotel session. Very basic, small gym. DBs, dual pulley machine and a few LifeFitness machines. Mostly just a lot of cardio equip and a large pool.

Incline DB press 20x12, 40x12,12,12 - leaning back and getting into position caused me to wince, but once pressing I had no issues.
Cable crossovers 7.5x15, 12.5x15, 17.5x15
LifeFitness seated chest press machine 30x12, 50x12, 70x12
Low cable crossover superset with cable curls 7.5x10,10,10
Rope pressdowns 17.5x12,12,12 - this one was a bit tough as well, but I stuck it out since I rarely get to do these anymore.

Time 29:42, 196 cals
 
Pre: 2 scoops VICE
Intra: 1 scoop Adabolic, 5g taurine

Arms
TRX biceps x TRX triceps ext 3x15
DB hammer curls 20x12,12,12 x Single arm DB overhead ext 20x10,10,10
Resistance band curls 20x15, 25x15,15 superset w/close grip bench press 100x15,15,15

Time 39:40, 321 cals

Still couldn't do traditional BB curls today, so kept it high rep with TRX and resistance bands. Good news is others have noticed some of my thickness, bad news is that my waistline is also noticeable, as are my clothes.
 
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Leg day.

Intra: 2 scoops VICE, 1 scoop Adabolic, 5g/taurine

TRX squats 3x15
TRX alt lunges 3x12
BB squats 100x12, 140x10, 160x - getting back into the groove of handling some weight. It's more my oxygen capacity at the moment and lactic acid build up that I was feeling in my legs more than the weight itself.
TRX calf raises 3x12

34:42, 169 cals
Weight: 185.6#
 
Shoulders.

Rotator cuff resistance band 5x15,15
Resistance band laterals 5x12,12,12
DB front raises 10x12,12,12
Bent over DB laterals 10x15,15,15
Seated behind the neck BB press +40x12,10,12

Time 33:21, 269 cals

Had to still go really light. Shoulders and back are still the biggest issue. This is really starting to get to me...
 
The Solution said:
You should just take complete time off
get 100% and stop going through the motions
my 2 cents
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Focusing on pump, higher reps and blood flow. It's an ego thing for me with the weight more than anything. I took 2 full weeks off before the new year and another 5 days when I came down with this cold and was miserable. When I'm out of the gym i just miss it too much. Keeps me focused.

Anyways, today's WO felt pretty good even though I ended up doing arms and was due for back. Oh well.

Intra: 2 scoop VICE, 1 scoop Adabolic, 5g taurine

TRX biceps x triceps 3x12
DB hammer curls 10x12, 20x10,10 superset DB kickbacks 10x12, 20x10,10
BB curls +40x12,12 x Close grip BP 140x10,10

37:40, 227 cals

Weight back up on close grip presses. Great pump on biceps. Have a great weekend!
 
Segansational said:
Focusing on pump, higher reps and blood flow. It's an ego thing for me with the weight more than anything. I took 2 full weeks off before the new year and another 5 days when I came down with this cold and was miserable. When I'm out of the gym i just miss it too much. Keeps me focused.
Click to expand...

That is great, but if you dont fix the injuries and roadblocks its just going back to square one
instead of going from A--->B (Progressing)

Again just what I would do. You know the issue, just seems like you want to try and dance around it without fixing the root cause.

Rather see you go 100% be 100% and be able to optimize your training to the full ability instead of.. Oh Well X or Y happened and now its prohibiting me from this or that.

Sometimes you need to take a step back to move forward.
 
The Solution said:
That is great, but if you dont fix the injuries and roadblocks its just going back to square one
instead of going from A--->B (Progressing)

Again just what I would do. You know the issue, just seems like you want to try and dance around it without fixing the root cause.

Rather see you go 100% be 100% and be able to optimize your training to the full ability instead of.. Oh Well X or Y happened and now its prohibiting me from this or that.

Sometimes you need to take a step back to move forward.
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Fair point. On a side note, I saw your post in @BOSSMAN thread on training philosophy. One of these days you and I need to get a session in together. I won't be at the Arnold again this year because it's too close to my wife's due date, but maybe once I've gotten adjusted to the new life changes.
 
Segansational said:
Fair point. On a side note, I saw your post in @BOSSMAN thread on training philosophy. One of these days you and I need to get a session in together. I won't be at the Arnold again this year because it's too close to my wife's due date, but maybe once I've gotten adjusted to the new life changes.
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personally your sessions are so short and more TRX based
the reason you can’t train to your full potential is because your not letting your body get 100% and be firing on all cylinders
until you do It’s going to be you in a loop and progress will be minimal
just me be honest

This is why I rather see you take the time, take the step back. Get 100% Healthy and then you can really watch yourself go full throttle.
 
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I'm probably about 75% right now. Plan to finish out the week and then take some proper time off to really heal up. May just focus on cardio the next two weeks as I've let myself get way too fat around the midsection and it's noticeable.

As for recent supp, picked up Orgain Greens powder recently and it's got a blend of sprouted grains as part of the formula. Definitely preferred the Nested greens, but it was like double the price. Also, tried the Sinfit Chocolate Craze spread and was surprised by the texture. It doesn't spread well at all. Taste was OK. Surprised at how small the tubs are too.
 
Segansational said:
I'm probably about 75% right now. Plan to finish out the week and then take some proper time off to really heal up. May just focus on cardio the next two weeks as I've let myself get way too fat around the midsection and it's noticeable.

As for recent supp, picked up Orgain Greens powder recently and it's got a blend of sprouted grains as part of the formula. Definitely preferred the Nested greens, but it was like double the price. Also, tried the Sinfit Chocolate Craze spread and was surprised by the texture. It doesn't spread well at all. Taste was OK. Surprised at how small the tubs are too.
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That comes from your dietary intake, not your cardio or training routine.
I know I have commented on your dietary choices and foods you eat in the past, as you have had bloating issues. Have you ever tried to log your food and find the culprits? You seem to be a creature of habit and do the same things over and over, it may be wise to take a closer look at the sourcces you do consume, portion sizes, and how you feel after each of those meals. Jot it down, write down how you feel, and if something continues to sit heavy you may have to adjust what you eat and the sources. Just some food for thought

Just trying to help you along the way and improve your performance, mood, energy, digestion, bloating, and overall optimal performance in the gym when you are 100% and can find the happy medium with your dietary and training protocols. I would also try to get a Deep Tissue massage and work on posture/stretching/rumble rolling to try and release and tight spots or trigger points for the time being. It does a world of wonders on getting your body parts to click in the gym if they are not all knotted up
 
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Well, haven't been logging my workouts, but still got in 3 sessions last week and hit shoulders yesterday. Weighed in at 186.0#. Today is leg day.

Intra: 1 scoop Amped AF, 1 scoop Adabolic, 5g taurine
TRX squats 3x15
TRX alt lunges 3x10
BB front squats 100x10,10,10
SLDLs 70x10,10,10

Was hoping to move before buying any more home gym equipment, but it looks like that's not happening, so I've got a brand new squat stand on it's way! @BOSSMAN inspired me. So now I should be able to do some real squats and rack pulls at home once I heal up 100%. Will be probably taking a week off before diving in. Will post up a photo when it arrives.Invalid Link Removed
 
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Just the squats, dead lifts etc etc....having the barbell and free weights will change things dramatically for you. You will feel awesome!!!

I got in my first barbell bench session in this morning. Went well, I will definitely plan to land a chest day and squat day on the weekends when my 19 year old is around for a spot. Might give it a week or two then do a max rep day just to see were I'm at.
 
Here's my current shape after bulking through January. Have been laying off the weights to let my ribs heal, should probably begin again come mid-week. Been just doing LISS cardio. My squat rack came in so hoping to put that together this afternoon.

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Monday morning motivation!

Didn't sleep all that great last night, had some strange dreams, but woke up ready to tackle this week anyways. Back on the bike this AM. Body was a bit achy yesterday, so I'm hoping I'm not coming down with another cold.

Looking to get rid of this spare tire (or the baby in my belly as my 2.5 year old thinks) so I've been adjusting food intake down. Dropped my pre-bed fats, will just be sticking to a multi-source protein shake in almond milk. No PB or MCTs. Will be working on overall portion control as well, as this weekend I went ham on the baked ziti and carbs at the italian restaurant. Hey, every day is a new day to make better choices! Dropped intra carbs since Wed for the time being to kickstart the weight loss, but will be incorporating again when the weights start up this week.

In terms of supps, I'm starting back up with the DCY stack which has been successful for me in the past. Last time I ran it was maybe 2015? Early posts in this log in case anyone wants to look at results. Will look like this when I'm up to full speed:

AM, pre-WO: 20 mg DMAA, 200 mg caffeine, 5 mg yohimbine HCl
Mid-day: 20 mg DMAA, 200 mg caffeine, 5 mg yohimbine HCl
PM: 0 mg DMAA, 0 mg caffeine, 5 mg yohimbine HCl

Will probably run for 6 weeks as per last time around.

This morning popped 20 mg DMAA, 200 mg caffeine and 2.5 mg yohimbine to ease into it. Will dose tomorrow same but up the yohimbine, and by Wed I should be firing on all cylinders!

Also started up Nutrex EAA Hydration intra. Flavor is nice and light, aminos are fluffy and don't seem to leave residue.
 
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HCL Is best used upon waking in a fasted state (For fasted cardio) to aid stubborn fat. I don't see a benefit doing it pre-bed at all. You are better off ramping to .02mg/kg in the AM. That would be my 2 cents for you. I would not take anything that may have any kind of effect towards stimulation right before bed,

I also would not make a ton of dietary adjustments, just make one small cut. Ride it out, and let the diet do the work
SLOW and STEADY. Keep calories as high as possible, cardio as low as possible, while still losing.

This way you have more flexibility and options to make when you stall.
 
The Solution said:
HCL Is best used upon waking in a fasted state (For fasted cardio) to aid stubborn fat. I don't see a benefit doing it pre-bed at all. You are better off ramping to .02mg/kg in the AM. That would be my 2 cents for you. I would not take anything that may have any kind of effect towards stimulation right before bed,

I also would not make a ton of dietary adjustments, just make one small cut. Ride it out, and let the diet do the work
SLOW and STEADY. Keep calories as high as possible, cardio as low as possible, while still losing.

This way you have more flexibility and options to make when you stall.
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I should have clarified, my PM dose is actually early afternoon. So roughly I'll be dosing at 6 AM pre-WO, fasted, then again probably around 11 AM or 12 before lunch, and then mid afternoon around 3 or 4 PM pre-snack.
TheMrMuscle said:
Oh **** you got a Fitbit? Wanna be fitbit bros?
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For sure! How do I find someone on it?
 
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