Segansational's Motivation Log

MrKleen73 said:
I am definitely lifting Thursday. I always lift on TG before the big meal. Give it a better place to go when I start scarfing. Plus it is on my workout schedule this year which I ain't trynna break right now. Normally on TG I train in the garage but my gym now is self serve and the door locks open by key-fob so I can go 24 / 7 / 365.
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Exact same. I am moving my Wednesday session back a day to preserve that morning ritual!
 
Bench Day
Rotator cuff resistance bands 2x12,12

Bench Press:
Warm up, 95x10
135x8
155x6 - these felt nice and easy, so a good check for how working sets would go. Nice to finally have a real set of 10's.

Working sets:
185x3 - lift off was good, very slow reps.
185x3 - first two reps solid (better than first set), last one was a grind.
185x2 - lift off was no good, so only hit 2 reps due to confidence.
185x1 - Redemption rep. Hit it well, but the lift off was still a struggle. May need to add in floor presses to assist here moving forward.

Overall I was happy with this today. Would like it to be smoother on the ascent, but this was where I thought I'd need to be roughly to start progressing reps from here on out. Will focus on bench in the new year post-achieving my deadlift strength goal. Speaking it into existence!

Pull Ups, neutral grip x 6,8,6
Dips x 14,8,10
DB incline curls 10 x 10

And that's all she wrote! Last workout before the holiday weekend in the books.

1 hr 10 mins, 303 cals.

Pre: 1 scoop El Chapo, went high stim for this one!
Intra: 1 scoop Muscle EAA, 1 scoop Astrolyte, 1/2 scoop Tango, 1/2 scoop Cluster Bomb, 10g glutamine, 6g taurine

OK, who's started BF purchases yet?! Picked up some Ryse at 30% off direct. Appears to be the best deal I could find on their stuff, all of which have great flavoring systems/genuine collabs. Grabbed two tubs of Loaded Protein (gingerbread and Skippy PB), BCAA Focus (Kool Aid), which came with 3 freebies (shaker, shirt, funnel).

Plus about 8 LAB cookies! 

Happy Thanksgiving AM. Was thinking this morning about @Rocket3015 and how the next few days are going to be even harder on his family. So thinking about them too.[/I]
 
MrKleen73 said:
I am definitely lifting Thursday. I always lift on TG before the big meal. Give it a better place to go when I start scarfing. Plus it is on my workout schedule this year which I ain't trynna break right now. Normally on TG I train in the garage but my gym now is self serve and the door locks open by key-fob so I can go 24 / 7 / 365.
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historically we have always been the same but this year I'm in a very much go with the flow lifestyle as my wife just has a TON on her plate right now so my Thursday will probably be glued to the house. I'll try to get some fodder added to the log though to justify some of the food. especially since I'm now much bigger than you (haha) 😅😅😅

Segansational said:
OK, who's started BF purchases yet
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I have looked and looked but just haven't found anything really worth spending the extra money on yet, aside from new wrist wraps for my boy.

Segansational said:
Happy Thanksgiving AM. Was thinking this morning about @Rocket3015 and how the next few days are going to be even harder on his family. So thinking about them too
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amen, RIP Richard and much love to his family. This really puts it into perspective.
 
Segansational said:
Bench Day
Rotator cuff resistance bands 2x12,12

Bench Press:
Warm up, 95x10
135x8
155x6 - these felt nice and easy, so a good check for how working sets would go. Nice to finally have a real set of 10's.

Working sets:
185x3 - lift off was good, very slow reps.
185x3 - first two reps solid (better than first set), last one was a grind.
185x2 - lift off was no good, so only hit 2 reps due to confidence.
185x1 - Redemption rep. Hit it well, but the lift off was still a struggle. May need to add in floor presses to assist here moving forward.

Happy Thanksgiving AM. Was thinking this morning about @Rocket3015 and how the next few days are going to be even harder on his family. So thinking about them too.[/I]
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Curious on your bench set up, almost sounds like you may need to scoot back a little on the bench so you aren't lifting off pressing back at a larger angle to unrack then having to really pull it forward more than needed to get it over your chest which can get a bit messy.

Yeah, I was just thkning of my buddy who passed up here this year too, and this being the first TG without him. Makes me sad for their loved ones, but at least they can be thankful they got to know and love them in their lifetime!

Dustin07 said:
historically we have always been the same but this year I'm in a very much go with the flow lifestyle as my wife just has a TON on her plate right now so my Thursday will probably be glued to the house. I'll try to get some fodder added to the log though to justify some of the food. especially since I'm now much bigger than you (haha) 😅😅😅
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OUCH that hurt! ;) LMAO!!! I don't mind being compared to another stud though!

Dustin07 said:
I have looked and looked but just haven't found anything really worth spending the extra money on yet, aside from new wrist wraps for my boy.

amen, RIP Richard and much love to his family. This really puts it into perspective.
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Yeah, I haven't dropped any money on anything yet either. So many things that seem great but I haven;t done them yet. I am currently waiting to see if these Tein Springs and Struts for our 350z will go on sale for BF. Otherwise I will have to get them for the normal price. I figure we upgrade hers, then it will be easy in 5000 miles or so for me to say I need to upgrade mine. Of course I will probably get coilovers, but it's all the same in her eyes. ;)
 
MrKleen73 said:
Curious on your bench set up, almost sounds like you may need to scoot back a little on the bench so you aren't lifting off pressing back at a larger angle to unrack then having to really pull it forward more than needed to get it over your chest which can get a bit messy.
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You know I think it's exactly that. I always pull forward quite a bit to be able to get "under" the bar right. So I probably don't get straight up drive on the lift off. And as I've mentioned before, I wish the rack was just a hair wider too. I'm like just right in there width wise for where I want my grip to be placed.

On a side note, for any of you PLing folks, Andersons has a 15% off sale right now with code: Thanks. I know @Hyde and others have talked about the slingshot vs the F8, but while on sale, the single ply is sort of calling my name...

The reactive slingshot (blue) btw says it adds an extra 5-10% whereas the F8 single ply days up to 42#. So it'd be a comparison of basically hitting 200 vs 225# right now.
 
Probably buying a couple gym tshirts, because I need more 2XL tops and wear tshirts 90% of the year working from home.

Loading up on my SNS health support supps. CEL TUDCA, Kidney Assist XT, Cardiovascular Support XT.

I am good on protein but will probably grab some Karbolyn at iHerb for 22% off & free shipping, unless somewhere else is somehow cheaper.

Hoping MA Labs has a sale so I can stock up on some Pro-Synthesis 17. Really seems like recovery has been better since incorporating before every session.
 
@Dustin07 saw your post in another thread, so thought I'd post back in here vs cluttering up that thread.

Dustin07 said:
yeah dude. Mark Bells sling shot is dirt cheap right now

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unfortunately I don't see any sales on the Elite FTS slingshot if supporting Elite is your preference
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i just pulled up my slingshot, I paid $68 (incl shipping) ! so this is a heck of a deal
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That deal was too good to pass up! Just bought the reactive slingshot. Psyched to give it a whirl!
 
Segansational said:
@Dustin07 saw your post in another thread, so thought I'd post back in here vs cluttering up that thread.



That deal was too good to pass up! Just bought the reactive slingshot. Psyched to give it a whirl!
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You’ll like it. They are super easy to use.

When you pull it on, you don’t want to push it all the way up to your armpits - you will get more pop out of it if you have it pulled down so the bottom nearly touches your elbow.
 
Foam rolling/stretching.

Deadlifts, Week 5.

Overhand grip:
Warm ups, 95x10
135x8
185x6
Working sets, belted, mixed grip:
205x5
205x5
205x5
205x5
205x5

Straightforward sets, fairly easy. Strength seems to be progressing nicely. Angry lifting today. Was all I could do to stop myself from loading up the bar and just ripping it. But thought better of it. Not sure if that was the right move or not?

Foam rolling & Bird Dogs to finish.

Stupid fitbit didn't record my session again. Figuring somewhere between 40 mins - 1 hr, drenched in sweat after.

Pre: Set up was all off this morning. Approximately 1 scoop El Chapo around 10:15-10:30, had to help around the house, 1 cup of coffee, then probably around 11:30 had 1 scoop Ghost Pump. Was a bit annoyed that I didn't hit my workout immediately, but gotta do what you can to not start WW3 at home...

But I'll tell you, I decorated the sh!t out of that xmas tree I was so focused!

Intra: 1 scoop MuscleEAAs, 1 scoop Astrolyte, 1/2 scoop Tango, 1/2 scoop Cluster Bomb, 3g taurine, 10g glutamine.

Post-WO: Had a big turkey leftover plate/sandwich and some pumpkin/pecan pie to fuel up.
 
Leg Day.

Lower back was feeling a little off the other day again, so kept it light. Foam rolling to start.

Seated leg curls, 3 plates: 3x10

Squats, resistance band pull aparts and Bird Dogs in between sets:
Warm up, 135x10
Working sets:
185x8
185x8
185x8

DB RDLs:
10x8,8,2 - even at a super light weight focused on stretching out the hamstrings had to quit on the last set. Should've trusted my first instinct which was to forego the movement entirely.

TRX calf raises 2x15

Feel like I need a little bit of a detox after the last few days. Gotta clean up the diet and get back to normal. Plus I'm entering week 6 of this cycle, so I could use a break. Been a little short lately, things just more easily get to me. Didn't sleep well last night, so went with high caffeine content pre this morning. Got a full work week ahead, before traveling the following two in a row, so trying to stay positive and just focus on what I can.

42:50, 117 cals.

Pre: 1 scoop Ryse Sunny-D pre
Intra: 1 scoop MuscleEAAs, 1 scoop Astrolyte, 1/2 scoop Tango, 1/2 scoop Cluster Bomb, 6g taurine, 10g glutamine.
 
I hate to hear the back is so tight. Hopefully just the reaction to some serious food pumps and not an actual issue.
 
MrKleen73 said:
I hate to hear the back is so tight. Hopefully just the reaction to some serious food pumps and not an actual issue.
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Thanks, me too. It's just a bit of tightness I think, about two days ago I felt like my old injury might've gotten a little aggravated. But we'll see.

Really trying not to make any more BF/CM purchases, but eyeing up a few more things I didn't grab yet... Will see if I have the willpower to resist!
 
Finished off the remaining pecan pumpkin pie from Thanksgiving, so hopped on the bike for 39:01, 193 cals this AM. Debating what to do after next week into PCT. Will be running Alpha Gel. Likely will keep cals high via protein shakes (may have to try @MrKleen73 pineapple shake I see him posting about) just to retain any mass from the past 6 weeks, even though my goal was strength, mass coincidental. But that will likely help me as I keep trying to power through to end of year with my deadlift goal and testing out my new Slingshot on bench - which should be here Friday!
 
Segansational said:
Finished off the remaining pecan pumpkin pie from Thanksgiving, so hopped on the bike for 39:01, 193 cals this AM. Debating what to do after next week into PCT. Will be running Alpha Gel. Likely will keep cals high via protein shakes (may have to try @MrKleen73 pineapple shake I see him posting about) just to retain any mass from the past 6 weeks, even though my goal was strength, mass coincidental. But that will likely help me as I keep trying to power through to end of year with my deadlift goal and testing out my new Slingshot on bench - which should be here Friday!
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Heck yeah sounds like a good plan! My sling shot will be here Friday too! Sadly I’m out for a whole week but going to try it out and start doing more pushups 💪🏻
 
Segansational said:
Finished off the remaining pecan pumpkin pie from Thanksgiving, so hopped on the bike for 39:01, 193 cals this AM. Debating what to do after next week into PCT. Will be running Alpha Gel. Likely will keep cals high via protein shakes (may have to try @MrKleen73 pineapple shake I see him posting about) just to retain any mass from the past 6 weeks, even though my goal was strength, mass coincidental. But that will likely help me as I keep trying to power through to end of year with my deadlift goal and testing out my new Slingshot on bench - which should be here Friday!
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I really like it. I was concerned because of how close it was to my training at first but was pleasantly surprised how quickly after I am able to workout without any stomach discomfort during training. Even on leg day.
 
Segansational said:
DB RDLs:
10x8,8,2 - even at a super light weight focused on stretching out the hamstrings had to quit on the last set. Should've trusted my first instinct which was to forego the movement entirely.
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I found that when using the RDL's to rehab my back my mental cue was actually the glutes, rather than the hamstrings. Focusing on squeezing them tight through the whole movement removed much of the strain on the back but ended up with a solid result. Now, contradictory to that when I'm prepping for heavy pulls I do light RDLs (like empty barbell) focusing on the hamstrings stretching out.
 
Bench Day.

Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm up, 95x10
135x8
155x6
Working sets:
185x3
185x3 - last rep was a grind.
185x0
155x8 - dropped down as I just didn't have it today.

Machine Flys, 3 plates x 10,10,10
Dips 3x10

1 hr 7 mins, 193 cals.

Slow start this AM while drinking my pre-WO. Son woke up early with a nightmare beforehans, so it got me up about 15 mins before I would've normally.

Couple of other notes: Still need to watch my back as yesterday too I turned slightly the wrong way and felt a minor tweak. My right hip/glute area has felt off the past two days or so too. Like just slightly off alignment. Maybe I'll look into a chiro this holiday break to check things out.

Pre: 1 scoop El Chapo
Intra: 1 scoop Muscle EAA, 1 scoop Astrolyte, 1/2 scoop Tango, 1/2 scoop Cluster Bomb, 6g taurine, 10g glutamine
 
Segansational said:
Couple of other notes: Still need to watch my back as yesterday too I turned slightly the wrong way and felt a minor tweak. My right hip/glute area has felt off the past two days or so too. Like just slightly off alignment. Maybe I'll look into a chiro this holiday break to check things out.
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I was plagued with these types of issues when I was much lighter and doing a lot of cardio mixed with my lifting. doesn't mean there is a connection, but it's on my mind.
 
Dustin07 said:
I was plagued with these types of issues when I was much lighter and doing a lot of cardio mixed with my lifting. doesn't mean there is a connection, but it's on my mind.
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If that was during your crossfit days I would think it had more to do with all of the excessive volume on Oly lifts getting towards failure combined with the fatigue and form degradation with WODs.
 
MrKleen73 said:
If that was during your crossfit days I would think it had more to do with all of the excessive volume on Oly lifts getting towards failure combined with the fatigue and form degradation with WODs.
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honestly pre, intra, and post.
I might even be able to chalk some of my early injuries up to malnutrition. People would not have considered me malnourished of course by the looks of things, but I could have used another 500-1k calories per day probably and stayed just as lean.

I always knew sub 180lbs I was more injury prone. one of my bad ones that plagued me for months was a very tight psoas. I was lifting regular bb style but also training for 5ks. the guys in my old group used to really hate long distance running because of the constant injury reports from anyone who was running a lot.

The only lifting injury I ever had (knock on wood) was torn adductor up towards the pelvic bone during a oly lifting clinic with a USA Olympian as our coach for the weekend. I PR'd my squat cleans and suddenly was sore for a couple weeks. ended up going to the doc in fear of a hernia. most of my other gym related injuries have been from running.

There's always the possible recurrence of shoulder issues which I think stem from torn rotator cuff in high school wrestling and baseball, but I'm usually able to mitigate that pretty fast with prehab work anytime it flares up.
 
Resolve10 said:
I really hope by now we've come to the point where we can realize that a lot of injury issues with these things come from crappy programming by those who don't understand the balance between intensity, volume and recovery. People will get hurt with bad programming regardless of if it is Powerlifting, Weightlifting, Bodybuilding, Crossfit, etc. Not to mention injury rates are even worse in many ball sports (and don't get me started on the current trends in that regard). :cry:

Plenty of people can properly program plenty of cardio and heavy lifting and get to some pretty impressive levels of leanness with no problems when done right. :)

Seg I hope you feel better. If it seems like a recurring thing then maybe try to figure out what the deficit is with the right analysis from someone to figure out if its form, weak specific muscles, etc. I hope it resolves and you can continue on to your goals!
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Agreed, I wasn't signalling that crossfit was the issue so much as I remember him saying he was crossfit when crossfit was truly hardcore, and back then I think the goal was drive yourself into the ground giving it your all and the form people were using wasn't great most of the time, at least once they started to fatigue, but would just keep going until they couldn't get the bar from point a to point b. Then when injuries kept climbing the training and programming changed up to more of what you see today. Where form is as important as intensity and tenacity. However like you said that happens in all lifting, and other dynamic sports even more often.
 
Resolve10 said:
Ya sorry I wasn't insinuating you were.

Even in the early days there were good places and some with strong programming. I am just a little annoying because I've always been a bit of a mainstream crossfit "hater" due to knowing a decent bit of competitive crossfitters whose commitment to proper training and programming easily rival that of other sports. Just my annoying soapbox.
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I didn't really take it as an insinuation so much as I feel the same way you do about it. I think many bodybuilders would probably find out quickly in a fight that they got their ass whipped by those extremely in shape and explosive people. I always hear people making fun of them, and it has gone on forever. I have always truly respected the hell out of them. They are for sure more athlete than a bodybuilder or a powerlifter IMHO. So when i discuss them I try to be respectful and you are right even back then there were good and bad boxes. So many people dove head first into the craze and the fact you could go to a 2 day trainig course back then to be a crossfit coach let a lot of people who weren't really qualified become trainers. I think most of them either got thier stuff together or their boxes closed as things started tightening up a bit. I actually wanted to do crossfit for a while but going to a box was not in my disposeable budget or I would have done that. The intensity of it was very alluring to me. Plus I have never got the Bodybuilders vs the Powerlifters Vs the crossfitters. We are all weight lifters but so much greif given back and forth at times. Go figure. I just see us as parts of a big weight lifting family myself.

The other factor is there is a lot of hip and lower back involvement in 90% of their lifts so lower back and hip injuries in an overuse scenario being relatively common just makes a lot of sense to me.
 
Resolve10 said:
crappy programming by those who don't understand the balance between intensity, volume and recovery.
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I got into arguments twice with "redshirts". probably risked my L1 and L2 certs because I hated what their programming became, it was asinine. They were so focused on constantly varied in regards to movements and metabolic pathways that they didn't even consider that the movements may be different on monday/tues/weds, but they're all hammering the fuckin' shoulders. Or maybe they'd be like

mon back squat
tuesday squat cleans
weds full snatch
thursday lunges
friday goblet squats

I remember arguing with them and being like you guys realized you just prescribed the same damn **** 5 days in a row right? and they go no, as long as it's a different movement...bla bla bla.

MrKleen73 said:
Then when injuries kept climbing the training and programming changed up to more of what you see today
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it's complete dogshit today. I sold my box after only one year because I realized me getting into owning my own box in 2019 was like starting a grunge band in Seattle in 2010. the scene was dead. the people don't want to push themselves anymore, it's too inclusive.

We had standards in the old days. Rx was something to aspire to. The original programming, as taught by CrossFit HQ was that you program to challenge your GREATEST athletes, and then you scale EVERYONE else. a box of 50 people might only have 5 athletes a day RX an event. I remember having athletes 10 years ago who would celebrate having an RX next to their name on the whiteboard even if it was just a rowing cardio day where everyone got an rx but they were so proud to be in that group.

now days, rx is gone, scores are gone, it's watered down and wrecked. it's a 30 minute barbell class like Curves on steroids.

Resolve10 said:
Even in the early days there were good places and some with strong programming.
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first time I went, I thought xfit was a girl thing. I went cause the girls in my circle told me to try it........
the owners were descendants of one of the first ever crossfit boxes in the Nation, which coincidentally was 20 minutes away from me. The owner was one of the top dog programmers and trainers for hq and a strongman competitor. He was interested in training athletes to be fitter/faster/stronger, didn't give two shits about abs, and wanted people to be safe and healthy. So I developed a strong bias for the benefits of xfit when I was doing it because I was surrounded by elite athletes who seriously drove in form and technique development. My coaches paid for me to attend various clinics, work with olympians etc and I was never exposed (for the first few years) to the shitty coaches and athletes that existed elsewhere in the world. I found myself constantly defending crossfit because the crossfit that I was a part of was totally legit, hardcore, and effective.
 
Dustin07 said:
I remember having athletes 10 years ago who would celebrate having an RX next to their name on the whiteboard even if it was just a rowing cardio day where everyone got an rx but they were so proud to be in that group.
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That was a truly special time to be in that sport, that I don't think can ever be replicated again, any more than the 1989-1998 music scene can be.
 
Resolve10 said:
Plenty of people can properly program plenty of cardio and heavy lifting and get to some pretty impressive levels of leanness with no problems when done right.
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I truly 100% feel like there is a solid crossover between bodybuilding and crossfit with mindful programming. Maybe not on stage bodybuilder, but physique for sure. The problem I ran into with this type of programming was that either Xfit HQ wanted to do it their way and blow out everyones rotator cuffs, or the mainstream folks who go to their local box every single day and don't gain a lb of PR or shed a lb of fat want to do the same barbell wods every single day and not make any progress. You can lead a horse to water.
 
Resolve10 said:
I never really agreed with Crossfit HQ programming
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HQ programming always sucked. I was fortunate that my first years in the sport I wasn't even exposed to that. All our programming was built by strongman competitors with olympic lifting thrown in. We ran strength cycles. But generally, I trained on my own for an hour at the box then did WODs for conditioning.
 
Well that escalated quickly! LOL. Have never tried xfit, but mostly because the cost to join one of those gyms always seemed cost prohibitive.

Anyways, back to programming.

Got 30 mins of cardio in, plus knee raises and swiss ball crunches yesterday.

Today's WO:
Deadlifts, Week 6

Bird Dogs x10,5,3
Deadlifts:
Warm ups, 45x10
Resistance pull aparts before each set, 5#, overhand grip:
95x8
115x6
Working sets:
165x5
165x5
165x5
165x5
165x5

Lat pulldowns:
Warm up, 3 plates x 10
Working sets:
8 plates x 10
9 plates x 10
Even though I know I could go/start higher, I kept these lighter given it was accessory back work.

54 mins, 156 cals.

Pre: 2 scoops Kraken
Intra: 1 scoop Muscle EAAs (last scoop), 1 scoop Astrolyte, 1/2 scoop Tango, 1/2 scoop Cluster Bomb, 6g taurine, 10g glutamine.

It's December folks! End of year is almost here. Here's what my supp stack will look like starting mid-next week when I get back from TX:

XPG Alpha Gel
MOAB (HICA/HMB)
SNS Inhibit-E / P
BLR letrone
BLR Rebirth
Liver Assist XT

Also, last weigh in on Monday was at 167.8#, 15.6% BF.
 
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Todays the day homie, new month, new grind to the finish line!

Segansational said:
Have never tried xfit, but mostly because the cost to join one of those gyms always seemed cost prohibitive.
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It absolutely is. I got in for like $70/month in the early days. I think our box went up to $100 but by then I was getting countless certifications and became a coach so my fees were free and I got paid in credit, like $20/coached hour so I'd sometimes get supplements free as well. When I owned my box there were some grandfathered folks who paid $100 cash and but mostly our rates were $165/month pp, with discounts for military, LEO, etc.

it felt so weird charging more than I had ever paid. But that's what it cost to keep the box running when you could only fit so many people per session/sessions per day. My wife and I have briefly joined other boxes that came out to similar prices. If you go many times a week and make it your hobby, it's not a bad price. If you use it to replace the $35/month I pay at LA Fitness then yes it's horrendous.
 
If you have never used Letrone, it can make you pretty dry & tight. I would not include it in that stack unless you find you have elevated estrogen from something else that the Inhibit E isn’t already cutting it.

Some estrogen is a very good thing.
 
Hyde said:
If you have never used Letrone, it can make you pretty dry & tight. I would not include it in that stack unless you find you have elevated estrogen from something else that the Inhibit E isn’t already cutting it.

Some estrogen is a very good thing.
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Thanks, I've used it quite a bit and in conjunction with Inhibit-E before. In general I tend to think my estrogen levels are probably higher than most, because I easily run arimistane/Inhibit-E or inhibit-E/letrone combos without it seemingly overdoing it. If anything I could probably use something a hair stronger.
 
Had a great, packed weekend! Took my family to a Christmas village and got to see some live music.

I get to travel this week to Texas. Saw a video this AM from the Rock about this. Changing my perspective and counting my blessings for the opportunities I've been given in this life. Hope you can do the same!

Leg Day

Bird Dogs x10,5,3

BB Squats:
Warm ups, 95x10
135x8
185x8
Working sets, belted:
235x6
255x5
255x4
Foam rolling.

Felt solid overall with today's squat session. Moved up in weight and held for decent reps.

TRX alt lunges 3x10
TRX calf raises 3x12

38:14, 144 cals.

Pre: 1 scoop Total War
Intra: 1 scoop Iso-Amino, 1 scoop Astrolyte, 1/2 scoop Tango, 1/2 scoop Cluster Bomb, 6g taurine, 10g glutamine.

My Slingshot got delayed until this evening, so I won't have a chance to use it until Fri/this weekend. May switch up and do deads midweek depending on the hotel gym situation.
 
Hotel workout:

Treadmill, 22:30, 2.45 km, 119 cals:
1 min @ 2 km/hr
20 mins @ 7 km/hr
1.5 mins @ 2 km/hr
After squats yesterday, my right side glute was feeling a little sore. It eventually warmed itself up, but didn't push too hard on speed.

Ab work, 3 sets of 10-12:
Giant sets of 8 kg side bends x
8# russian medicine ball crunches x
8# russian medicine ball twists

Time zone difference got me up early even with landing late, so I took advantage and just got in an early workout. Hotel gym was again just fairly average given this is a higher end hotel. Small footprint, lots of cardio machines (several pelotons, treadmills, ellipticals). Tomorrow's workout will likely just be a full body DB blast.
 
Are you trying to thicken your waist with the side bends for your DL, or why are you working them directly? Typically just getting the fat off of them will make the obliques look good and if not trying to get a thicker waist to support heavy squatting or your DL I would be curious on the reason you are training them directly.
 
MrKleen73 said:
Are you trying to thicken your waist with the side bends for your DL, or why are you working them directly? Typically just getting the fat off of them will make the obliques look good and if not trying to get a thicker waist to support heavy squatting or your DL I would be curious on the reason you are training them directly.
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Side planks or suitcase carries can also have a big transfer for squatting and pulling without adding as much hypertrophy, just isometric strengthening.
 
Hyde said:
Side planks or suitcase carries can also have a big transfer for squatting and pulling without adding as much hypertrophy, just isometric strengthening.
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Yeah, I think suitcase carries are an underrated exercise that bring more benefit than just direct oblique work ever could. Walking while bracing with a weight is also very utilitarian and can prevent some accidental injuries in everyday life too.
 
Honestly, just for additional ab work / areas of focus. You'll see I switch things up and rotate between things like this and more traditional incline crunch, knee raises, stir the pot, etc. I recall I think @jinxie liking them.
 
Hotel Workout Day 2

Rotator Cuff Ex, 5# DBs, 2x10,10

DB BP
Warm up, 25x12
50x3x10

Seated Chest Press
Warm up, 10x12
55x10
70x10
85x8

Machine Pulldowns
Warm up, 25x10
55x10
70x10
85x6 - stopped short as it pulled my right shoulder a bit too much.

Single arm DB Rows
50x3x10

Seated Machine shoulder press
Warm up, 25x12
55x10,10,7

TRX arm supersets:
Triceps ext x 15,12,10
Biceps curls x 10,10,8

49:04, 237 cals.

Pre: 1 packet CP Fuel
Intra: 1 packet Devotion AM Jumpstart Juice
Post: Devotion Sweet Potato Pie Protein

Gym was packed today. Guess that's mid-week Wed for you. Had a good overall session, hitting full upper body work. Right shoulder stability bugged me a little on pulldowns, but other than that, felt good.
 
Nice session!
 
Segansational said:
Hotel Workout Day 2

Rotator Cuff Ex, 5# DBs, 2x10,10

DB BP
Warm up, 25x12
50x3x10

Seated Chest Press
Warm up, 10x12
55x10
70x10
85x8

Machine Pulldowns
Warm up, 25x10
55x10
70x10
85x6 - stopped short as it pulled my right shoulder a bit too much.

Single arm DB Rows
50x3x10

Seated Machine shoulder press
Warm up, 25x12
55x10,10,7

TRX arm supersets:
Triceps ext x 15,12,10
Biceps curls x 10,10,8

49:04, 237 cals.

Pre: 1 packet CP Fuel
Intra: 1 packet Devotion AM Jumpstart Juice
Post: Devotion Sweet Potato Pie Protein

Gym was packed today. Guess that's mid-week Wed for you. Had a good overall session, hitting full upper body work. Right shoulder stability bugged me a little on pulldowns, but other than that, felt good.
Click to expand...

When you say you have stability issues during pulldowns, do you keep your scapulae drawn down the entire time, or let them draw back & then roll forward throughout the movement?

I mention because whichever you do, perhaps trying the opposite may be beneficial.
With the caveat that if you let them roll, don’t be jerky at any point - keep the contractions smooth and especially focus on quality of movement. If you then retracted down the whole time you can be a bit more ballistic if you choose.
 
Hyde said:
When you say you have stability issues during pulldowns, do you keep your scapulae drawn down the entire time, or let them draw back & then roll forward throughout the movement?

I mention because whichever you do, perhaps trying the opposite may be beneficial.
With the caveat that if you let them roll, don’t be jerky at any point - keep the contractions smooth and especially focus on quality of movement. If you then retracted down the whole time you can be a bit more ballistic if you choose.
Click to expand...
Yeah, it's a great point. I found on yesterday's workout that by keeping them retracted I could really focus on lat activation/isolation. Overall, I really liked the machine I was using as each side was also independent of one another.

But yes, even with that type of focus, ever since my shoulder injury the ball/socket is "loose" so prone to popping out a bit if I'm not careful. Which is why I tend to do more neutral grip pull up type work these days.
 
Segansational said:
Yeah, it's a great point. I found on yesterday's workout that by keeping them retracted I could really focus on lat activation/isolation. Overall, I really liked the machine I was using as each side was also independent of one another.

But yes, even with that type of focus, ever since my shoulder injury the ball/socket is "loose" so prone to popping out a bit if I'm not careful. Which is why I tend to do more neutral grip pull up type work these days.
Click to expand...

You can definitely get awesome stimulation doing all neutral grip, don’t sweat that.
 
Do you do rotator cuff exercises regularly? If your shoulder pops out, you definitely should be doing them regularly.
 
MrKleen73 said:
Do you do rotator cuff exercises regularly? If your shoulder pops out, you definitely should be doing them regularly.
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Do them on every chest day and/or if I'm doing shoulders. But not daily.

Well, some bad news gents. Kneeled down yesterday to pick something off the floor and my back spasmed. Right side again. Now, I immediately started babying it - heat packs, motrin, etc. But still woke up this AM with soreness/stiffness. So, no workouts for me until this heals up a bit. Was hoping to hit heavier deads today for Week 7 of Bromley's program, but that's all out the window for now. Probably won't be doing any max testing before EOY at this rate.

Also headed to Vegas next week and had plans to hit up Flex Lewis' gym on Monday, but now with this setback I'm not sure it's worth it. Enough moping though, starting up PCT. Will be pretty silent in here for the next several days.
 
Segansational said:
Do them on every chest day and/or if I'm doing shoulders. But not daily.

Well, some bad news gents. Kneeled down yesterday to pick something off the floor and my back spasmed. Right side again. Now, I immediately started babying it - heat packs, motrin, etc. But still woke up this AM with soreness/stiffness. So, no workouts for me until this heals up a bit. Was hoping to hit heavier deads today for Week 7 of Bromley's program, but that's all out the window for now. Probably won't be doing any max testing before EOY at this rate.

Also headed to Vegas next week and had plans to hit up Flex Lewis' gym on Monday, but now with this setback I'm not sure it's worth it. Enough moping though, starting up PCT. Will be pretty silent in here for the next several days.
Click to expand...
I hate to hear that, what about arms, and other seated stuff or is it so bad those aren't an option either?

Hope it heals up quickly!!!
 
Feel better. If you aren’t doing McGill sit-ups and maybe some bird dogs & side planks daily, do that. It’s tedious, but lifting aside, it will improve all of the rest of your day. Helping you with your work & family life and just being able to drive your car.
 
MrKleen73 said:
I hate to hear that, what about arms, and other seated stuff or is it so bad those aren't an option either?

Hope it heals up quickly!!!
Click to expand...
Thanks, I honestly haven't tested it yet. I'd assume an arm pump would be fine, but don't want to do any twisting or loading movements.
Resolve10 said:
Hope you feel better.
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Thanks man, sadly it's a recurring issue.
Hyde said:
Feel better. If you aren’t doing McGill sit-ups and maybe some bird dogs & side planks daily, do that. It’s tedious, but lifting aside, it will improve all of the rest of your day. Helping you with your work & family life and just being able to drive your car.
Click to expand...
I've been switching between Bird Dogs and Curl Ups ever since starting them. But I only do on workout days, so maybe I'll have to add for non-WO / cardio days as well.
 
Segansational said:
Thanks, I honestly haven't tested it yet. I'd assume an arm pump would be fine, but don't want to do any twisting or loading movements.Thanks man, sadly it's a recurring issue. I've been switching between Bird Dogs and Curl Ups ever since starting them. But I only do on workout days, so maybe I'll have to add for non-WO / cardio days as well.
Click to expand...

You have entirely too many back problems to not make them a daily staple for some months. This is going to keep happening if you don’t increase your strength & mindfulness of all movement. The closer to a flare up, the easier it is to flare up.

McGill advises to wait a few minutes to actually get down to the floor after getting out of bed while your spine compresses (it lengthens when you lay resting for hours). Then lay on the floor, and do some curl ups for 30 seconds. This will get you activated to keep your morning safer, help you be more mindful through the entire day to brace during activities, and strengthen you with the added volume over time.
 
Made it to the Dragon's Lair! Sacked up and decided it was a once in a lifetime type experience.

Here was my workout....

Warm up, Assault Runner, 5 mins.

Hack squat machine:
50x10
70x10
100x10

Leg press, isolateral. Each side was independent of each other which was amazing how different the rate/stabilization was!

45# per side x 8,10,10

Seated leg ext:
30x10,10,10

Prone leg curls:
30x10
40x10
45x10

Standing calf raises:
80x10,10,10

Rotator Cuff Ex, 5# plate x10/10

Incline chest press:
50x12
100x10
120x8

Hammer isolateral shoulder press machine:
50x10,10,10

Cable flys:
20# per side x 10,10

Crunch machine:
30x10,10,10

51mins, 367 cals.

Pre: 1 packet of Curse (1.5 servings)
Intra: Prime Hydration
Post: MRE RTD

Was all Arsenal equipment. Got to try out a bunch of different things. Saw Flex Lewis and Nick Walker here... Flex stopped to take a photo with me. Honestly, you can't beat the vibe. Couple of other IFBB pros I didn't know, but they had the belts on to let you know. Bunch of huge dudes and dudettes slanging the weights!
 
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Sounds like a worthwhile trip for you! Glad you got to see what it was about. I always enjoy training at non-chain/one-of gyms when traveling.
 
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