Segansational's Motivation Log

Been getting after it, mostly logging on twitter TBH. Worked out every day except Friday since the kids were up 4x's overnight. Today got in a quick afternoon WO. Shoulders.

Resistance band rotator cuff ex x10,10
DB laterals 20x10,10,10 SS Resistance band facepulls 3x15
EZ bar upright rows +40x10,10,10 SS Seated DB press 30x10,10,10
Resistance band front raises 3x12

24:47, 222 cals
 
Switched it up and went Total War/Big Noise combo pre-WO instead of my usual Double Tap.

Started with chest, then went to cardio.

Incline BP, suicide grip x bar, 100x12, 140x8,8,5
Incline DB flys 30x10,10,10
TRX chest press 3x10
26 mins, 120 cals.

Cardio, bike. 27 mins.

Already down -1.2# and -0.1% BF in week 1. Roughly ~2300 cals/day. About at the 40/30/30 split for C/F/P, looking to tighten that up and reduce cals now that I have a baseline.

Will be a bit harder the next two weeks as I have the kids' birthdays coming up, so planning to indulge over the weekends a bit. Have a great week!
 
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Day 9.

Cardio, 30 mins bike, plus quick back supersets:
TRX rows x Neutral Grip Pull Ups
Underhand Grip BB Row x Resistance Band Rows
TBar Rows
19:29, 157 cals
 
26 mins cardio, bike

Arm WO supersets:
Resistance Band Biceps Curls x Resistance Band Triceps Pressdowns
EZ bar curls, inner grip x DB kickbacks
Incline DB curls
TRX triceps

30:57, 222 cals
 
Day 12.

Cardio, bike 26 mins. 266 cals.

Light shoulder workout. Wasn't at my best today. Feeling a bit fatigued, so this weekend completely off is coming at the right time!

Rotator cuff ex, resistance bands
Resistance band laterals x resistance band front raises
DB bent over laterals x resistance band facepulls
Upright EZ bar rows x Seated DB press

26:08, 207 cals

Weight: 158.6# (-2.4#)
BF: 14.3% (-0.3%)

Celebrating my daughter's birthday this weekend, so that plus the holiday means I know I'll be indulging. Have some Glucovantage I'll be bringing along for some of those carb heavy (cake!) meals. Cheers!
 
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Quick update. Had a great weekend with family. Still kept track of cals, just to know how far over I went, but didn't limit myself. Worst day was about 2800 cals, so not as bad as I expected even after some cake and beer. My weight gain was surprisingly not that bad either. Only up +0.4#.

Kids' schedule has been tough the past few mornings though, so not getting in quite as much work as I'd like to. Will have to buckle down on diet remainder of the week to compensate.
 
Weekly update. Been getting after it pretty well this week, missed only 1 day when the kids kept me up for 2 hours in the middle of the night. Today got in 27 mins of cardio, plus 50 mins of a modified arm workout while watching the rugrat! He just turned one, so today we're throwing a little party for him. Plan to indulge and will post pics!
 
Been pretty inactive on here lately, but active in my home life! So here are a bunch of updates with pics for your viewing pleasure! First, celebrated my daughter's birthday over Easter weekend and got her a gigantic rainbow sprinkle cake, per her request. I am still drooling over it, but needless to say I had quite a few slices! Also a few supplement additions - bought the Musclesport Irish Cookie Shake which tastes like mint cookie ice cream. It's pretty friggin' amazing! Once again they nailed the flavor here. Gotta continue to represent Redcon1 here, so my latest purchases below. Really enjoying having Canteen and Clusterbomb in the mix, one of the few mainstream companies that has a HBCD product. Hit me up if you need anything! And last, but not least, a quick photo update from last week. Felt pretty classic in this photo, although I'll admit that this morning my weight is back up, so time to buckle down.

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Back and cardio yesterday. Cardio and abs today. Did about 45 mins on the bike this morning plus different types of crunches (resistance banded, incline). Been waking up lately on my own right at 5:30 AM, so getting a bit of an earlier start to my mornings.

Started Exotherm yesterday, 2 pumps in the AM post-shower. As I'm adding this to my routine, won't be going with the full dose which I think is 3 pumps? Also, I like the carrier so far, but notice that I end up with little granules that do not seem to have dissolved. Should I be heating the bottle in some warm water before application? @brundel @love2liftkat @ValiantThor08
 
BEAST73 said:
Looking Good, Brother! You have taken your body to a new level, and keep grinding!
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Thank you! Still haven't achieved beast mode quite yet, but working towards it!

Since food pics usually generate interest, here was today's lunch! Not exactly low cal, but we've had a massive amount of Chipotle leftover from my son's birthday party, so have been chipping away at it this week. Not going to lie, it was delicious! When I made tacos the plating looked better though. Think I'll squeeze one more meal out of the leftovers tomorrow for lunch.

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Segansational said:
Been pretty inactive on here lately, but active in my home life! So here are a bunch of updates with pics for your viewing pleasure! First, celebrated my daughter's birthday over Easter weekend and got her a gigantic rainbow sprinkle cake, per her request. I am still drooling over it, but needless to say I had quite a few slices! Also a few supplement additions - bought the Musclesport Irish Cookie Shake which tastes like mint cookie ice cream. It's pretty friggin' amazing! Once again they nailed the flavor here. Gotta continue to represent Redcon1 here, so my latest purchases below. Really enjoying having Canteen and Clusterbomb in the mix, one of the few mainstream companies that has a HBCD product. Hit me up if you need anything! And last, but not least, a quick photo update from last week. Felt pretty classic in this photo, although I'll admit that this morning my weight is back up, so time to buckle down.

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Oh my! That looks amazing!! Did you make it for her?

You are looking great too!

Segansational said:
Back and cardio yesterday. Cardio and abs today. Did about 45 mins on the bike this morning plus different types of crunches (resistance banded, incline). Been waking up lately on my own right at 5:30 AM, so getting a bit of an earlier start to my mornings.

Started Exotherm yesterday, 2 pumps in the AM post-shower. As I'm adding this to my routine, won't be going with the full dose which I think is 3 pumps? Also, I like the carrier so far, but notice that I end up with little granules that do not seem to have dissolved. Should I be heating the bottle in some warm water before application? @brundel @love2liftkat @ValiantThor08
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Hmm possibly from cold weather and shipping?! Who knows...it’s worth a shot. Might make it a bit more runny warming it. Let me know though!

Segansational said:
Thank you! Still haven't achieved beast mode quite yet, but working towards it!

Since food pics usually generate interest, here was today's lunch! Not exactly low cal, but we've had a massive amount of Chipotle leftover from my son's birthday party, so have been chipping away at it this week. Not going to lie, it was delicious! When I made tacos the plating looked better though. Think I'll squeeze one more meal out of the leftovers tomorrow for lunch.

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Yumm!! Haven’t had chipotle in forever!
 
love2liftkat said:
Oh my! That looks amazing!! Did you make it for her?

You are looking great too!


Hmm possibly from cold weather and shipping?! Who knows...it’s worth a shot. Might make it a bit more runny warming it. Let me know though!



Yumm!! Haven’t had chipotle in forever!
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Definitely not my baking skills, haha! And yes, Chipotle is delicious.

Cardio this morning, plus a quick shoulder superset WO. Light weights, but my lower back was feeling a bit sore anyways from yesterday's WO. Will prob take a day off tomorrow.

Bike, 28 mins
DB laterals x Bent Over DB laterals
Resistance band facepulls x EZ bar upright rows
Seated BB Press
20:06, 133 cals

Because of my son's wake up schedule I've been basically waking up, doing my cardio, coming back upstairs to watch him, and then doing my weights probably about 40 mins later.
 
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This past week was kind of crazy at home, so we ended up packing up and moving to the in laws for the first half of this week. Because of that, I didn't get any workouts in. Also forgot my Exotherm. Probably OK though, as my lower back needed a bit of a break. Was back at it this morning and had a good cardio session, followed by a lackluster chest workout. Just didn't seem to have any real strength in me. Hopefully tomorrow's workout (back) will be better.

Also weighed in this morning and weight is down. Hovering around the mid-158 mark. Really hoping to hit that sub 14% BF soon though... I don't know how bodybuilding competitors get so lean tbh.
 
Had a good cardio and back session yesterday with some uninterrupted sleep. Night and day difference in my workout quality! Being about a month into this cut, I'm starting to struggle. Quick updates, finished my bottle or Silencer and BAIBA. Been averaging 2k cals, guess I have to work to drop them a bit. I still think my protein is a bit low, even though my %s are pretty spot on. Been fluctuating a bit mentally between feeling like I'm making good progress and getting results, for example my forearms look much more vascular. But then also feeling like I haven't really lost any real weight around the midsection where it counts. Will post s progress picture soon.

Typing this as I get in my cardio this Saturday morning.
 
And this is why I keep a log to track progress, good or bad. Was getting down about my current shape, but then I took a look at my numbers. Closing out week 5 here and am sitting at 156.6#, 14.1% BF. So I'm down -4.9# and -0.6% BF! Thinking I'm just about right on track at about a 1 lb loss per week and should get me under 14% by the end of 8 weeks, or if I decide to extend it a little longer.

Got in a mid-morning leg session with my daughter, who was able to keep up with me for a 45 mins workout. Lots of time spent outdoors today, got in a walk, did some physical labor with the garden, so will definitely be feeling it tomorrow!

And for fun, here are a couple of progress shots. Haven't been this vascular in a while! The ab shot was a little blurry, but you get the idea.

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Strength felt a bit down this morning and even cardio post-leg day was a task. The little one came downstairs this AM and really had no intention of working out, so was more of a distraction than anything else. Still got in 575 cals session though.
 
Might consider adding straight arm pull downs or laying pullovers to your chest day if you haven't already (only went back a few pages)
 
Kronic said:
Might consider adding straight arm pull downs or laying pullovers to your chest day if you haven't already (only went back a few pages)
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Thanks for the tip! I have a home set up, so at times limited equipment. I personally don't love pullovers as a movement (just always feels awkward), but I keep trying to get them incorporated into my routine. Will throw them in on the next session!
 
Segansational said:
Thanks for the tip! I have a home set up, so at times limited equipment. I personally don't love pullovers as a movement (just always feels awkward), but I keep trying to get them incorporated into my routine. Will throw them in on the next session!
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I'm home gym too. I do cable band pulldowns right now, anchored to the pull up bar like this. Invalid Link Removed
 
Shoulder session plus cardio.

27 mins bike
Rotator cuff ex bands 2x10-12
Laterals x front raises 3x10 resistance bands
DB bent over laterals 3x10
Seated BB shoulder press 3x10
EZ bar upright rows x Resistance band facepulls 3x10
EZ bar shrugs 3x10

37:30, 255 cals
 
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Have had some really good sessions the past few days. Chest (threw in DB pullovers), back (threw in straight arm pulldowns), a cardio only run day with my kid, and legs today. Starting Week 7 of my cut, so will be checking in on how weight is looking. Will be surprised though if scale has moved in the right direction given this weekend I slipped quite a bit: pizza on Friday, burger on Saturday, and while clean - a big ol brown rice BBQ chicken/pork rice bowl yesterday with a side of tots.
 
Starting Week 8 of this cut. Not gonna lie, motivation hasn't been there as much and this week was not up to par. Away from home all last week meant no access to my weights. Brought my TRX with me, but only got in 2 sessions and a run. Got a huge italian mother's day feast for my wife and it was totally worth it!

All things said, weighed in this morning and a total of -5.5# since the start, -0.7% BF. So definitely could be worse. Picked up another bottle of Redcon1 Silencer to finish out this month. Could really use some BAIBA @sns8778 though, hint hint!
 
Segansational said:
Starting Week 8 of this cut. Not gonna lie, motivation hasn't been there as much and this week was not up to par. Away from home all last week meant no access to my weights. Brought my TRX with me, but only got in 2 sessions and a run. Got a huge italian mother's day feast for my wife and it was totally worth it!

All things said, weighed in this morning and a total of -5.5# since the start, -0.7% BF. So definitely could be worse. Picked up another bottle of Redcon1 Silencer to finish out this month. Could really use some BAIBA @sns8778 though, hint hint!
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Hint taken :)

I'm hoping that we can have it out within 4 to 6 weeks. Maybe sooner but don't want to overpromise.
 
Bunch of pics to try to generate interest in this thread.

First, some food porn. Here's the italian feast I ordered for mother's day, lemon ricotta ravioli, chicken pomodoro, semolina loaf, fresh fruit and spinach salad, and a fruit tart to top it all off!

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Here are some "healthy" nachos my wife made, ground turkey, beans, avocado, lettuce, tomato, etc. on top of sweet potato chips.

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And just got in a huge Redcon1 haul! Loving the Cluster Bomb (HBCD) and building up my Total War limited edition collections. Just had the Star Wars Light Side edition and it was awesome. Guava/passionfruit or something similar. Very tasty. Will be venturing over to the Dark Side tomorrow! If you haven't copped any of the LE Total War or apparel, get in on it while you can! Some of the best designs in the game.

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About at mid-week of Week 9 in this cut. Weighed in on Monday up +0.2# since last week, all of which was due to a weekend away camping with the family. Let myself eat and drink whatever I wanted (ice cream, pastries, beer, burgers) without counting/tracking calories. Also did no workouts while away, so only a 0.2# gain and I was pretty happy.

Supplements:
Finishing up a few random supps this week (CLA, Caloriburn, Exotherm), but I think the last 3 weeks are going to look like this:

12.5 mg SNS yohimbine, split into 3 doses
~400 mg caffeine from multiple sources (Redcon1 Double Tap pre-WO, cold brew or energy drink in PM)
Redcon1 Silencer

Have about 2 weeks worth of Iconic Formulations Alpha Seven left I'm contemplating throwing in right at the end, before reversing into more of a lean bulk/recomp phase.

Training:
Once again I was reminded why I don't do pull ups. I keep trying since it was honestly one of my favorite movements for lats (wide grip pull ups), but I just can't do them. I'll eventually learn. So right shoulder is bothering me a little bit today, but it's cardio/abs today anyways. Tomorrow is legs, so giving my upper body a rest. Intensity hasn't been as good lately due to changing morning schedule of the kids, but hoping it's settling again.
 
Had a straightforward, no frills leg session. Squats, lunges, SLDLs, and more squats. Also decided to sign up for a virtual race to end this cut as a milestone and goal to work towards. Just another push to get better!
 
Race Training:
First real run in the books! I've never been a real runner or fast for that matter, but today's pace for my first day of race training was 10:41, just a hair over a mile. When I was running semi-regularly, my best places were just under 9 min/mile. I've probably run about 4 or 5 actual 5k's in my lifetime. I'll be attempting to run 4-5x's per week, using this in place of my typical stationary bike cardio, working up each week progressively from 1 to 3.1 miles.

Supplements:
This morning decided to try out @ZOO combo of Total War (Lemon Lime) + 2 caps Special Forces.

Edit: Silencer and Y were taken after working out.
This was in addition to Silencer and the new regimen of 3 caps SNS yohimbine (2.5 mg/cap).
Took all pre-run. Felt great together. Good alertness and sense of well being!

Intra-WO similar combo I've been rocking for quite some time now, but today was Grunt (EAAs), Big Noise (pump), Canteen (hydration/electrolytes), MOAB (HICA/HMB/epicatechin - new addition to my stack to preserve muscle as I get deeper into this cut), Palatinose (carbs).

Training:
Arm superset session. Weights have definitely decreased since I've been cutting, but trying to balance with higher rep schemes and supersets.
TRX biceps x triceps
EZ bar curls x resistance band triceps pressdowns
DB hammer curls x close grip BP

My right hand grip has been a bit weak lately, it's definitely from overuse of my hand muscles as I can feel the soreness. I also know it's from repetitive lifting of my children as they are getting bigger. Basically picking them up under their armpits. I've been focused on changing how I pick them up, but sometimes it's not possible. Will monitor.
 
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Nice! Haha I have the Lemon Lime flavor as well. I love those limited edition bottles so I rotate between Lemon Lime, Cali Splash, and Vice City. Since I'm pretty bad at keeping up with logs what's the overview of your cut as far as results this deep into it? Getting pretty lean and close to summer shape? Definitely seems like you're putting in some hard training.

For your hand this had helped me. I take Alpha Lipoic Acid 600mg upon waking and pre-bed. That in combination with wrist braces at night. It has helped with my carpal tunnel symptoms. Leo and Jerry Brainum had recommended the ALA for this purpose although the explanation why eludes me at the moment haha.
 
ZOO said:
Nice! Haha I have the Lemon Lime flavor as well. I love those limited edition bottles so I rotate between Lemon Lime, Cali Splash, and Vice City. Since I'm pretty bad at keeping up with logs what's the overview of your cut as far as results this deep into it? Getting pretty lean and close to summer shape? Definitely seems like you're putting in some hard training.

For your hand this had helped me. I take Alpha Lipoic Acid 600mg upon waking and pre-bed. That in combination with wrist braces at night. It has helped with my carpal tunnel symptoms. Leo and Jerry Brainum had recommended the ALA for this purpose although the explanation why eludes me at the moment haha.
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I've yet to try Cali Splash, but that's next on my list to purchase! Love Vice City, but Patriot Total War is awesome as well.

As of today (ending Week 9), I'm down a total of -7.7# and -0.9% BF, and was really stoked since this is the first time I've been sub-14% BF! So feeling like I'm right on track if I don't mess it up this weekend with eating!

So with still 3 weeks to go, I'm hoping I can really dial it up a notch. I hate how "light" I am these days, but it'll pay off in the end if the aesthetics are right. And then I've got some VL goodies to help me get going.

Thanks for the ALA reco, will definitely give it a shot!
 
Segansational said:
I've yet to try Cali Splash, but that's next on my list to purchase! Love Vice City, but Patriot Total War is awesome as well.

As of today (ending Week 9), I'm down a total of -7.7# and -0.9% BF, and was really stoked since this is the first time I've been sub-14% BF! So feeling like I'm right on track if I don't mess it up this weekend with eating!

So with still 3 weeks to go, I'm hoping I can really dial it up a notch. I hate how "light" I am these days, but it'll pay off in the end if the aesthetics are right. And then I've got some VL goodies to help me get going.

Thanks for the ALA reco, will definitely give it a shot!
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Definitely, bro! Let me know if it helps. What’s the Patriot flavor? Cali Splash is awesome. Tastes like that zebra stripe fruit gum haha
 
ZOO said:
Definitely, bro! Let me know if it helps. What’s the Patriot flavor? Cali Splash is awesome. Tastes like that zebra stripe fruit gum haha
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Smarties candies, it's great! Used to be my favorite flavor until I found Light Side, which is like a passion fruit/guava flavor to me. Check your PMs.

Probably going to pick up the Cali Splash flavor with the current deal that's running.
 
Segansational said:
Smarties candies, it's great! Used to be my favorite flavor until I found Light Side, which is like a passion fruit/guava flavor to me. Check your PMs.

Probably going to pick up the Cali Splash flavor with the current deal that's running.
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Dooooooood. I am getting patriot next 50% off sale haha
 
Not going to lie, Total War/Special Forces might be my new go to combo. It's just a feel good mix pre-WO!

Did a short chest session, TRX chest press x Resistance band flys, Incline BP, Flat bench DB press. Was supposed to go for a run this AM, but it was raining here. Weather pattern is all over the place.

Also did the yearly window AC unit install last evening since it was like 90 out. That always counts as an extra workout!
 
Segansational said:
Not going to lie, Total War/Special Forces might be my new go to combo. It's just a feel good mix pre-WO!

Did a short chest session, TRX chest press x Resistance band flys, Incline BP, Flat bench DB press. Was supposed to go for a run this AM, but it was raining here. Weather pattern is all over the place.

Also did the yearly window AC unit install last evening since it was like 90 out. That always counts as an extra workout!
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Just wait until Daft Pump gets released 🤟🏻😎 That’ll be the mix!
 
Segansational said:
Definitely ready for it! Any chance Special Forces will also make a come back under the VLNS line? Just seems like a good pre-WO amplifier across the board.
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I have a concept for a much improved nootropics capsule product. But that’ll be a minute. I still need the dang preworkouts haha.
 
Just a few photos of food and life! Here's the fishing lake at the campground we visited last weekend:

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Tomato/orzo risotto with grilled chicken and asparagus:

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Tried out a new sushi restaurant yesterday for dinner and they threw in a free bubble tea:

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And here's my current BF% update, gained a little over the weekend due to eating out too much (not pictured here was the cannoli stuffed french toast), but should be able to get back on track this week:

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Good session in the books today. First up was an ~1.5 mile run where I cut my pace to under 10 min/mile, so it's coming back to me quickly!

Hit a quick back WO. TRX rows x resistance band rows, Close grip pull ups, Barbell rows x Resistance band straight arm pull downs.

465 total cals burned. Used 1 scoop Double Tap/MOAB/7.5 mg yohimbine pre-run.
 
Feeling great this morning! Absolutely CRUSHED my pace this morning! Great way to end the week going into the holiday. Also smashed a shoulder session, life is good.

1.36 miles
Rotator cuff ex
DB laterals
Bent over DB laterals
EZ bar upright rows x resistance band facepulls
Seated DB shoulder press
 
ZOO said:
I have a concept for a much improved nootropics capsule product. But that’ll be a minute. I still need the dang preworkouts haha.
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Just gave a dude at work some special forces from a dime baggie you gave me a while back. He loved it and is ready to purchase
 
BOSSMAN said:
Just gave a dude at work some special forces from a dime baggie you gave me a while back. He loved it and is ready to purchase
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Thanks for sharing the wealth bro! Sadly I'm out of SF now :'( Maybe it will be enough for him to entertains some of my other upcoming products though :D
 
Segansational said:
Good session in the books today. First up was an ~1.5 mile run where I cut my pace to under 10 min/mile, so it's coming back to me quickly!

Hit a quick back WO. TRX rows x resistance band rows, Close grip pull ups, Barbell rows x Resistance band straight arm pull downs.

465 total cals burned. Used 1 scoop Double Tap/MOAB/7.5 mg yohimbine pre-run.
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fantastic...10 minute mile is a nice start. (y)

i wonder what percentage of the population could even run 1 mile, lol.:confused:
 
ZOO said:
I’m not sure if most could even run... period.
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sad but true...i think fitness might be making headway though, the covid might have taught people the benefit of good health
 
thebigt said:
sad but true...i think fitness might be making headway though, the covid might have taught people the benefit of good health
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I’m staying optimistic that is the case! Not to say people need to get jacked but simply having a better idea of nutrition and staying active is sufficient to improve factors that contribute to the susceptibility many people faced. My dad included...
 
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