Segansational's Motivation Log

[Dustin07]

I never had any flexibility deep in the hole for squats or deads until I got into oly lifting. I do think that practicing my deficits helps me create a better spine position on ground pulls cause I'm really killing myself to protect the lumbar on deficits. so conventional pulls are 2-4" easier.

 

[Dustin07]

Greg’s analysis showed increased frequency increased strength gains for both upper and lower, just wasn’t statistically significant for lower.

Generally if you can control the recovery more frequency tends to be beneficial.

I wonder if that's why lower wasn't statistically significantly as clear. I try to get at least 2 bench and 2 deadlift/lower days per week, but it's a major balancing act for me with recovery on lower. 2 ME bench days for week honestly aren't going to do near the recovery damage for me as 2 ME pull days. (not that it has to be ME every time but you know what I mean)

 

[Dustin07]

I think most people underestimate how much they can recover from lower efforts (maybe bc so many people are allergic to actually being in shape and doing cardio…) because many of the strongest squatters squat frequently.

I sorta think finding your body's optimal balance between effort and recovery is just about as much of a developed skill as the lift itself! I've been thrilled lately to be able to throw squats back in after pulls occasionally when time allows. for years the volume of trying to build squats and pulls together was just destroying me, but the volume was excessive. 2 cycles on 5/3/1 would always run me into a brickwall.

 

[Hyde]

Most studies aren’t super long term either (up to 12 weeks). I think if anything they undershoot the benefit in long term proper training.

I think most people underestimate how much they can recover from lower efforts (maybe bc so many people are allergic to actually being in shape and doing cardio…) because many of the strongest squatters squat frequently.

Most of the very strongest squatters do NOT squat frequently, defining strength as absolute weight moved & frequently as more than 2x/calendar week. If you want to look at coefficients, that’s about being a better lifter, which is separate from strong.

I think you see many of the strongest drug-tested squatters squatting 3x or more, especially the women & lighter classes, but even that tends to not be the case with the heavyweight classes lifting the greatest weights - and definitely not the case in untested powerlifting.

The heavier lifters will have worse cardiovascular capacity as a population, to your point on recoverability (the untested ones even more so). The loads needing to be moved for necessary stimulus will be greater. Jesus Olivares isn’t squatting 4x a week and he’s the greatest tested squatter ever after Ray Williams (who also didn’t squat very often routinely). Then with steroids, there’s the fact that motor pattern retention is much stronger - the drugs keep you sharper longer without physical practice.

I mention all this counterpoint to bring focus back to this: a lifter should train a quality as often as they can recover, balanced with the notion that this you ultimately need to play the long game.

 

[Segansational]

I don't see a separate day for chest hypertrophy. He is referring to doing a pressing movement on 2 separate days. When I first saw this I almost suggested you do at least one bench press movement on your shoulder day It could cover the front delts, and chest for pushing then you could do all of your raises and stuff. If you still want to do shoulder press move them to the chest accessories as a lighter pressing movement.

Ah, you're right! That's what I get for having holiday brain fog.

I'll need to work in the chest hypertrophy day, which is the plan. Debating whether I just go 6 days/wk, adding it in after the shoulder/arm day; or drop shoulders/arms?

 

[Dustin07]

but that just leads me to see frequency on squats can be a strong driver of progress for many and an easy recommendation to help drive improvement for many.

one thing I know for sure is that with high frequency and volume even though my plateaus were lower, my hypertrophy was fantastic. My quads had a solid 2" larger diameter at 20lbs lower bodyweight when my squat + deadlift total were 100lbs lower than they are now. My chest measurement was also somehow seemingly equal to or larger than now when my bench was 50lbs lower but volume was higher, although I actually credit that to pull-up volume and wider lats.

 

[Hyde]

I guess that is just a matter of perspective.

I don't think it is fair to make an argument and only look at the absolute top in terms of strength and bodyweight, especially when looking at trends we are trying to find things that are relative and actionable for others who also aren't the absolute strongest and absolute heaviest (or when looking at the question of what training got them to their level versus changes needing to be made once at that level).

Outliers may important for ascertaining certain facts, but it is still important to look at all the various systems and countries around the world and various lifters in different classes and sports when trying to find average trends that are valuable.

Obviously outliers at the absolute top of strength levels and weight classes are important and I am obviously biased by my experiences with athletes and coaches in different sports and in more tested environments, but that just leads me to see frequency on squats can be a strong driver of progress for many and an easy recommendation to help drive improvement for many.

I would agree with that. You have to pay your dues and build a foundation initially in a different way than will take you to becoming elite, for the most part. If you only squat 225, you can squat productively a lot more often than someone squatting 825.

 

[Dustin07]

Ya it could just have been the program though, for me 531 was pretty trash. When I moved to higher frequency on everything I got better faster.

that was sorta my experience in regards to 531. I had a hard time getting volume dialed for me in a way that challenged me, but also let me recovery. I either felt like I wasn't doing enough (after years of 2hr sweat sessions) or was obviously doing too much. A productive 5/3/1 session was often as short as like 50 minutes though when I didn't overdo accessory volume.

If you only squat 225, you can squat productively a lot more often than someone squatting 825.

makes sense. When my squat max was like 300 I could 10 rep 275. My 5 and 10 rep were always stupid close to my 1rm with squats. Deads and Bench are a lot more realistic gaps.

 

[Hyde]

makes sense. When my squat max was like 300 I could 10 rep 275. My 5 and 10 rep were always stupid close to my 1rm with squats. Deads and Bench are a lot more realistic gaps.

I’m saying that if you are using 185 for work sets on squat, you will be able to recover and squat again much faster compared to someone needing to rep 585.

 

[Segansational]

I was planning on doing my hypertrophy chest day to include floor presses, and a combination of DB presses and machine Chest Press, maybe some type of fly movement as a finisher. Do you think that sounds reasonable? Particularly, I'm thinking that floor presses will help simulate the lift off for me, plus moving it from a dead stop.

Also, missed my routine last night, but this is what my basic shake consists of and what I had this morning for breakfast:

1 scoop whey isolate
1 cup vanilla unsweetened almond milk
2 tbsp natural PB
1/2 cup ground oats
1 tsp moringa/spirulina powder
1/3 frozen banana

465 cals, 46.9g carbs, 13.6g fat, 37.4g protein.

Thinking of picking up either some flax seed or liquid coconut oil to add in. Plus maybe some honey as well.

Ended up grabbing some flax seed. Will toast and grind it up tonight. Still looking into the MCT oil powders.

 

[Hyde]

Ended up grabbing some flax seed. Will toast and grind it up tonight. Still looking into the MCT oil powders.

Be mindful to roast that with low heat only - you will damage the Omega 3 content with higher heat exposure.

MCT powder I think feels a lot better than MCT oil, but it was a lot pricier last I looked at it. More like a premium product to be used as a high calorie/energy coffee creamer.

I meant to say, I am not sure I understand your proposed training layout. To the point of the previous discussion, if you are going to be bothering gaining a large amount of fat to drive your bench press up - and be very sure, gaining over 20lbs WILL mean lots of bodyfat accrued - you owe it to yourself to also be benching at least twice a week. Preferably 3x.

Like a comp bench day, closegrip on arm day, and Floorpress on a third instance (even on a day featuring other body parts like back or legs). You don’t need to think about it as a bro split with isolated muscle focus. There are many powerlifters utilizing higher frequency who will have 3 presses, 3 squats of some variety, and 1-2 deadlifts. They divide that up over 4-5 training days/wk and sprinkle in the most important accessories to address their particular current muscle weaknesses.

 

[Segansational]

Be mindful to roast that with low heat only - you will damage the Omega 3 content with higher heat exposure.

MCT powder I think feels a lot better than MCT oil, but it was a lot pricier last I looked at it. More like a premium product to be used as a high calorie/energy coffee creamer.

I meant to say, I am not sure I understand your proposed training layout. To the point of the previous discussion, if you are going to be bothering gaining a large amount of fat to drive your bench press up - and be very sure, gaining over 20lbs WILL mean lots of bodyfat accrued - you owe it to yourself to also be benching at least twice a week. Preferably 3x.

Like a comp bench day, closegrip on arm day, and Floorpress on a third instance (even on a day featuring other body parts like back or legs). You don’t need to think about it as a bro split with isolated muscle focus. There are many powerlifters utilizing higher frequency who will have 3 presses, 3 squats of some variety, and 1-2 deadlifts. They divide that up over 4-5 training days/wk and sprinkle in the most important accessories to address their particular current muscle weaknesses.

Maybe I'm not explaining it right. My plan is to hit chest twice per week, back twice per week - with the main lift being Bench and Deadlift. The second time during the week will be other work on the same muscle group, but variations (eg, floor press or rows, etc.). I am still trying to build mass as well, not just purely strength. Maybe most akin to PHAT, so a power focused day and a hypertrophy day. Arm/shoulder and leg day are more in there to break things up.

Or are you saying, I'd be better off ditching the other chest exercises on the second workout and just bench again?

I was thinking of a set up like this for my hypertrophy day:

Floor press (accessory bench movement)
Incline BB press
DB press or Machine press
Machine or cable flys

 

[Segansational]

Zero motivation on today's WO session, but today just getting up with my alarm was the win...

Leg Day

Stretching/foam rolling.

TRX squats 3x12
TRX alt lunges 3x12 per side
Seated leg ext, 3 plates, 3x10

BB squats, resistance band pull aparts before each set (5#):
Warm up, 95x10
135x8
185x6
205x5

50:10, 151 cals

Pre: 1 scoop Total War
Intra: 1 scoop SAF Amino+EAAs, 1 scoop Astrolyte, 1 scoop MOAB, 1/2 scoop Tango, 1/2 scoop Cluster Bomb

 

[Dustin07]

Maybe I'm not explaining it right. My plan is to hit chest twice per week, back twice per week - with the main lift being Bench and Deadlift. The second time during the week will be other work on the same muscle group, but variations (eg, floor press or rows, etc.). I am still trying to build mass as well, not just purely strength. Maybe most akin to PHAT, so a power focused day and a hypertrophy day. Arm/shoulder and leg day are more in there to break things up.

again, personal experience, but if you read through my blog of the last 12-18 months this is exactly what I did.
Hyde had me get 315+ in my hands as frequently as possible with the slingshot which I do believe helped big time.

once per week during my strength cycles I ran banded bench after training top reps and that always led to new PRs.
when I rotated deads from deficits on day 1 and conventional day 2, it usually led to PRs as well. 2023 was a fantastic year for me doing close to exactly what you're looking at.

I don't think doing flies have any effect on my bench, but I throw in extra hypertrophy work like that on days when i have time. I always start the session with the training element (raw, slinger, banded) and finish with as much accessory hypertrophy work as possible.

 

[Hyde]

Maybe I'm not explaining it right. My plan is to hit chest twice per week, back twice per week - with the main lift being Bench and Deadlift. The second time during the week will be other work on the same muscle group, but variations (eg, floor press or rows, etc.). I am still trying to build mass as well, not just purely strength. Maybe most akin to PHAT, so a power focused day and a hypertrophy day. Arm/shoulder and leg day are more in there to break things up.

Or are you saying, I'd be better off ditching the other chest exercises on the second workout and just bench again?

I was thinking of a set up like this for my hypertrophy day:

Floor press (accessory bench movement)
Incline BB press
DB press or Machine press
Machine or cable flys

Okay, this is helpful. I think that second day would suffice as listed, especially since you have 2 barbell variations with generally good transfer. Then further down the line, when you have gained some more upper body size & volume inevitably lowers as intensity creeps up, you can switch to comp benching a second time per week for the most specificity as you peak your actual benchpress.

20 weeks is a nice chunk of time to lay out some blocks that will go from less specific/foundational qualities (like hypertrophy & volume tolerance) to more specific work over time.

 

[Segansational]

May not have wanted to, but you got it done.

Yeah, these 5:15 wake up calls are rough this week...

Shoulders/Arms

Bird Dogs x10,5,3

Seated DB press:
Warm up, 5x10
25x10
30x10
35x10

DB laterals, 15x3x10
Upright rows, +40x3x10

EZ bar curls, +40x3x10
Dips, 3 sets to failure
DB hammer curls, 20x10,8 - left elbow was bugging me a little during this so stopped after two sets.
Skull crushers, +40x8,8

58:53, 194 cals.

Man, haven't done a dedicated arm session in a while and it showed! Lighter weights felt heavy, arms felt fatigued today.

Pre: 1 scoop Total War, trying to use this tub up before it clumps too badly.
Intra: 1 scoop SAF Amino+EAA, 1 scoop Astrolyte, 1 scoop MOAB, 1/2 scoop Tango, 1/2 scoop Cluster Bomb

Yesterday's AM shake with the ground flax and oats was a bit too thick. I did end up grabbing some Bulletproof liquid C8 MCTs on sale from Amazon, so will be trying that out this morning in place of the flax seed.

 

[MrKleen73]

Yeah, these 5:15 wake up calls are rough this week...

Shoulders/Arms

Bird Dogs x10,5,3

Seated DB press:
Warm up, 5x10
25x10
30x10
35x10

DB laterals, 15x3x10
Upright rows, +40x3x10

EZ bar curls, +40x3x10
Dips, 3 sets to failure
DB hammer curls, 20x10,8 - left elbow was bugging me a little during this so stopped after two sets.
Skull crushers, +40x8,8

58:53, 194 cals.

Man, haven't done a dedicated arm session in a while and it showed! Lighter weights felt heavy, arms felt fatigued today.

Pre: 1 scoop Total War, trying to use this tub up before it clumps too badly.
Intra: 1 scoop SAF Amino+EAA, 1 scoop Astrolyte, 1 scoop MOAB, 1/2 scoop Tango, 1/2 scoop Cluster Bomb

Yesterday's AM shake with the ground flax and oats was a bit too thick. I did end up grabbing some Bulletproof liquid C8 MCTs on sale from Amazon, so will be trying that out this morning in place of the flax seed.

I might have glazed over it previously, what are you trying to get from the flax or MCT oils? One has more polyunsaturated and some omega 3;s and the other is pure saturated fats. So curious if you are aiming for something specific or just aiming for fats in general. Red Palm Oil is also a nice creamy fat you could look into for shakes. Almost a sweet taste. I believe it is mostly a saturated fat but comes with some other benefits like vitamin E and carotenoid content. However mostly, it will probably taste better in a shake due to the semisweet, and creamy nature of it.

 

[Segansational]

I might have glazed over it previously, what are you trying to get from the flax or MCT oils? One has more polyunsaturated and some omega 3;s and the other is pure saturated fats. So curious if you are aiming for something specific or just aiming for fats in general. Red Palm Oil is also a nice creamy fat you could look into for shakes. Almost a sweet taste. I believe it is mostly a saturated fat but comes with some other benefits like vitamin E and carotenoid content. However mostly, it will probably taste better in a shake due to the semisweet, and creamy nature of it.

Purely fats and calories in an easy grab on the go meal. After being remote for like the past 4-5 years, I'm being forced back to an office. Gotta get that weight up!

I did use a tbsp of C8 this morning in my shake and it mixed up nice and creamy. Tasted better too. Overall, easier to down - but, and I've noticed this before with MCT oil - makes my stomach feel a little weird. I don't know how to explain it. Goes away quickly, but something about the pure oil does it. A little uncomfortable, even though C6 and C8 aren't supposed to give the stomach issues like C12 apparently does.

 

[MrKleen73]

Purely fats and calories in an easy grab on the go meal. After being remote for like the past 4-5 years, I'm being forced back to an office. Gotta get that weight up!

I did use a tbsp of C8 this morning in my shake and it mixed up nice and creamy. Tasted better too. Overall, easier to down - but, and I've noticed this before with MCT oil - makes my stomach feel a little weird. I don't know how to explain it. Goes away quickly, but something about the pure oil does it. A little uncomfortable, even though C6 and C8 aren't supposed to give the stomach issues like C12 apparently does.

Okay that makes sense. Well no you have another option if you choose to use it. Another way is just a tablespoon of nut butter of some sort is a very easy addition.

 

[Segansational]

Chest Accessory / Hypertrophy Day

Curl Ups x10,5,3

Floor Presses:
Warm ups, +40x10
135x8,8,8

Low Incline BB Press:
Warm up, 95x10
115x8
125x8
135x8

Machine press:
6 plates x 12,12,12

Resistance band flys, 20# x15,15,12

1 hr 2 mins, 204 cals.

Great Pump today! Felt like this was just the right mix of strength accessories to help my bench moving forward, plus a big pump and some higher volume targeted movements. Had a good mind muscle connection at the end too.

Pre: 1 scoop Defiant Unleashed, this one is starting to clump and go too, so will be rocking this for heavier days.
Intra: Same as yesterday.

Will be dropping Alpha Gel for now after 4 weeks of use, which timing is right given that it's starting to irritate my chest. Going to skip TDs for the next week or so while I travel.

Son woke me up before 5 AM and i never really got back to sleep. He probably just wanted to make sure i got my 2nd chest day in this morning, LOL.

Will be testing out 1 tbsp ground flax & 1/2 tbsp C8 MCTs this morning in my shake to see if I can find the right combo for thickness / stomach. Been pretty easily hitting 3k cals this week consistently, so hopefully the extra cals will help me push the weights and up recovery.

Been doing some gym maintenance. Finally fixed up the cables on my machine with just a little electrical tape and it moves much smoother now. Still need to grease some of the wheels. Have been working on rust removal on some of the plates I've collected. Mostly wire brush and some scrubbing. Next will be some rustoleum / spray paint. Will post up some before and afters when complete!

 

[akboom87]

Chest Accessory / Hypertrophy Day

Curl Ups x10,5,3

Floor Presses:
Warm ups, +40x10
135x8,8,8

Low Incline BB Press:
Warm up, 95x10
115x8
125x8
135x8

Machine press:
6 plates x 12,12,12

Resistance band flys, 20# x15,15,12

1 hr 2 mins, 204 cals.

Great Pump today! Felt like this was just the right mix of strength accessories to help my bench moving forward, plus a big pump and some higher volume targeted movements. Had a good mind muscle connection at the end too.

Pre: 1 scoop Defiant Unleashed, this one is starting to clump and go too, so will be rocking this for heavier days.
Intra: Same as yesterday.

Will be dropping Alpha Gel for now after 4 weeks of use, which timing is right given that it's starting to irritate my chest. Going to skip TDs for the next week or so while I travel.

Son woke me up before 5 AM and i never really got back to sleep. He probably just wanted to make sure i got my 2nd chest day in this morning, LOL.

Will be testing out 1 tbsp ground flax & 1/2 tbsp C8 MCTs this morning in my shake to see if I can find the right combo for thickness / stomach. Been pretty easily hitting 3k cals this week consistently, so hopefully the extra cals will help me push the weights and up recovery.

Been doing some gym maintenance. Finally fixed up the cables on my machine with just a little electrical tape and it moves much smoother now. Still need to grease some of the wheels. Have been working on rust removal on some of the plates I've collected. Mostly wire brush and some scrubbing. Next will be some rustoleum / spray paint. Will post up some before and afters when complete!

Sounds like a good session! How did you like the alpha gel run? Just like vehicles got to keep up on the maintenance, I enjoy that though

 

[Segansational]

Sounds like a good session! How did you like the alpha gel run? Just like vehicles got to keep up on the maintenance, I enjoy that though

Was decent, felt like it helped with a restore of libido at around the two week mark. After that effects were largely unnoticeable. But for my purposes, it did what I needed it to.

 

[akboom87]

Was decent, felt like it helped with a restore of libido at around the two week mark. After that effects were largely unnoticeable. But for my purposes, it did what I needed it to.

Notice any sleep improvement?

 

[Segansational]

Notice any sleep improvement?

No.

Deadlift Day
This was Week 10 of the Bromley program, so 5 sets of 3 at 82%. Supposed to be 220#, but used 215# based on weights I had. Wore my No Bull shoes.

Stretching/foam rolling.
Bird Dogs x10,5,3

Deadlifts, overhand grip, resistance bands before each set 5#:
Warm up, 95x10
135x8
185x6
Working sets:
215x3
215x3
215x3 - switched to mixed grip for remainder.
215x3
215x3

Tried eyes neutral and with a wrist wrap under my chin and it just felt awkward. So kept it eyes forward as per usual. But generally deads felt good today. Will post up a video or two in the No Bull shoes to see if that helped my form. Felt good DLing today.

Foam rolling/stretching.

44:30, 195 cals.

Will mention for anyone looking into this program, I think it definitely helped my DL strength. Today felt good, unbelted. Will probably do this one again later in the year.

Pre: 1 scoop Defiant Unleashed. This was a little too much stimulation this morning, felt a little jittery.
Intra: Same as usual, but last scoop of my Astrolyte. Going back to Kaged Hydra-Charge moving forward.

 

[Segansational]

Here you go, this was 185# warm up. But do feel like I don't rock as much in these flatter shoes:

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And at 215#, just to show while holding some more weight for tension, etc. to more closely mimic my other vids. Sorry for "shaking the money maker" (and the song was absolutely coincidental!), but figured this gives a better overall view vs side:

Invalid Link Removed

 

[Hyde]

Here you go, this was 185# warm up. But do feel like I don't rock as much in these flatter shoes:

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And at 215#, just to show while holding some more weight for tension, etc. to more closely mimic my other vids. Sorry for "shaking the money maker" (and the song was absolutely coincidental!), but figured this gives a better overall view vs side:

Invalid Link Removed

How did you like wearing these shoes, for comparison? I was thinking about the flat Converse-style No Bulls, I missed that these were going to be trainers. I would still recommend a flat shoe over this, but these did seem to be better for you, so if you are feeling good/prefer them I definitely think they’re a better option than before.

Between the 2 angles & no hoodie, you can see that your low back is staying nice & neutral. As long as you can maintain that when it’s heavier, you should be good. On the 215lb set shown, it does seem that you aren’t as tight during the initial pull as you are on reps 2-3. So going back to previous advice, always focus on getting that brace rock solid before the very first pull will help protect you.

If you don’t tweak your neck/traps, you can do whatever you like with your neck and eyes, as long as it’s working for you. I have just experienced issues and seen it with others as well at times if neck gets too extended. If you feel good you’re good.

The only thing I am seeing that may be worth a try, is bringing your feet closer together by just an inch or so. The angle of your feet looks good for you.

 

[Segansational]

Bench Day.

Curl Ups x10,5,3
Rotator Cuff Ex, resistance bands 2x12,12
Shoulder/chest wall stretches.

Bench Press:
Warm ups, 95x10
135x8
155x6
185x2
Even warm up weights felt heavy this morning, but hit the lift off for 185#.

Slingshot assisted:
185x4
185x3
185x4
Stayed here to work on reps.

165x6, burnout reps.

Stretching and foam rolling to finish.

51:13, 159 cals.

Traveling mid-week for work, then a mini-vacation with the family to FL. Will try to keep workouts still relatively consistent. Ending up looking like 2 days on, 1 day off, 3 days on, 1 day off based on schedule/recovery needs.

Pre: 1 scoop Ryse Sunny-D
Intra: 1 scoop Amino AF, 1 scoop Hydra-charge, 1 scoop MOAB, 1/2 scoop Tango, 1/2 scoop Cluster Bomb.

Thought about adding Pump Daddy v2 to my pre, but that'd be 5g of betaine anhydrous. It looks like you can go up to 6g daily (and I've seen some pre's with this much), but that dose is usually split over 2x/d. Was concerned about stomach issues with that much all at once. Interestingly, I also read that above 5g it can increase LDL...

Also, not sure if there's an upper limit on nitrates? Sunny-D pre has 1.5g total, and Pump Daddy would add another 1.5g anyone know if that's too much?

 

[Segansational]

How did you like wearing these shoes, for comparison? I was thinking about the flat Converse-style No Bulls, I missed that these were going to be trainers. I would still recommend a flat shoe over this, but these did seem to be better for you, so if you are feeling good/prefer them I definitely think they’re a better option than before.



The only thing I am seeing that may be worth a try, is bringing your feet closer together by just an inch or so. The angle of your feet looks good for you.

Yeah, it still has a little bit of a heel, but relatively minimal in comparison to what I was lifting in before. So I did feel like I was planted a bit more firmly and not pitching forward at all.

Will give that a try next go around.

 

[Dustin07]

Was decent, felt like it helped with a restore of libido at around the two week mark. After that effects were largely unnoticeable. But for my purposes, it did what I needed it to.

yeah definitely seems like a bit of a libido boost with it. I'm running UH right now and I'm noticing 2-3 days of UH only, and I get a tiny bit of the itchy nipple. if I apply 1/2+ dose of alpha gel it completely disappears in a 1/2 day. Alpha Gel seems like a great product for me personally.

Sorry for "shaking the money maker" (and the song was absolutely coincidental!), but figured this gives a better overall view vs side:

that cracked me up

 

[MrKleen73]

Looks like those shoes work better for you than what you had before for sure. Also as mentioned previously, you can always just pull in your socks. No shoes required but if so maybe slip them back on when changing weights for toe protection if you are worried about it.

 

[Segansational]

Just wanted to come back and add depending (again on if it is all betaine nitrate?) and even if it is some people might be fine with 3g. Dosages have definitely gotten higher in these pump blends in recent years, I just personally like closer to 500mg to maybe 750mg of actual nitrate.

Also outside of maybe the cholesterol concern, high dosages of betaine all at once also may lead to GI discomfort.

For reference the total would be:

Ryse Sunny-D
1.5g Betaine Anhydrous
1g Betaine Nitrate
500 mg Sodium Nitrate

Pump Daddy v2
2.5g Betaine Anhydrous
500 mg Betaine Nitrate
250 mg Sodium Nitrate
750 mg Arginine Nitrate

Looks like those shoes work better for you than what you had before for sure. Also as mentioned previously, you can always just pull in your socks. No shoes required but if so maybe slip them back on when changing weights for toe protection if you are worried about it.

Yeah, no shoes didn't work for me. Bothered my feet (too flat), plus I was worried the whole time about smashing toes (irrational fear)!

 

[MrKleen73]

Yeah, no shoes didn't work for me. Bothered my feet (too flat), plus I was worried the whole time about smashing toes (irrational fear)!

I was about to say that is a damn wide sumo stance you have there! Ugh yeah, no bueno on the flat feet and shoeless, I can see how that might hurt.

 

[Segansational]

Back Hypertrophy:

Neutral grip pull ups to failure, 3 sets

Lat pulldowns:
3 plates x 10
7 plates x 10
8 plates x 10
9 plates x 10

Close Grip Rows:
9 plates x 10
8 plates x 10
8 plates x 10

TRX rows x 8,10,10

Foam rolling / stretching.

46:36 mins, 106 cals.

Pre: 1 scoop Total War, 2 caps Special Forces.
Intra: 1 scoop Amino AF, 1 scoop Hydra-Charge, 1 scoop MOAB, 1/2 scoop Tango, 1/2 scoop Cluster Bomb

Also, a quick weight update:

Weighed in yesterday at 170.2# (+0.2#), so even with ~3000 cals/d average I only gained a small amount of weight last week. Will be focused on upping the protein content this week, while maintaining cals roughly the same (may push by 200 cals).

 

[Hyde]

Back Hypertrophy:

Neutral grip pull ups to failure, 3 sets

Lat pulldowns:
3 plates x 10
7 plates x 10
8 plates x 10
9 plates x 10

Close Grip Rows:
9 plates x 10
8 plates x 10
8 plates x 10

TRX rows x 8,10,10

Foam rolling / stretching.

46:36 mins, 106 cals.

Pre: 1 scoop Total War, 2 caps Special Forces.
Intra: 1 scoop Amino AF, 1 scoop Hydra-Charge, 1 scoop MOAB, 1/2 scoop Tango, 1/2 scoop Cluster Bomb

Also, a quick weight update:

Weighed in yesterday at 170.2# (+0.2#), so even with ~3000 cals/d average I only gained a small amount of weight last week. Will be focused on upping the protein content this week, while maintaining cals roughly the same (may push by 200 cals).

I think that’s a great dietary strategy. I think a lion’s share of the training magic in bulking, beyond the actual weight, muscle and leverage increases over time, is just being able to take in a lot of fuel. Ie, even if you aren’t gaining any weight, if calories are creeping up you are getting FED, eating more food overall helps potentiate more productive training.

So instead of fixating on gaining 20lbs over 20 weeks, saying that those are just your weight and time caps, but the actual focus is on slowly escalating nutrition. If you “only” gain 7lbs but have great training for 5 months straight, you are bound to improve. Especially when we are talking about a drug-free period.

 

[MrKleen73]

I think that’s a great dietary strategy. I think a lion’s share of the training magic in bulking, beyond the actual weight, muscle and leverage increases over time, is just being able to take in a lot of fuel. Ie, even if you aren’t gaining any weight, if calories are creeping up you are getting FED, eating more food overall helps potentiate more productive training.

So instead of fixating on gaining 20lbs over 20 weeks, saying that those are just your weight and time caps, but the actual focus is on slowly escalating nutrition. If you “only” gain 7lbs but have great training for 5 months straight, you are bound to improve. Especially when we are talking about a drug-free period.

Especially if you want to stay within striking distance of being lean without dieting off much new tissue.

 

[Segansational]

Leg Day
Well, plan usually is to have a rest day somewhere in here, but since I'm traveling twice this week I wasn't 100% sure when my schedule might force the off day. So decided to get this WO in.

Stretching/foam rolling.

TRX squats 3x12
TRX alt lunges 3x12 per side
Seated leg ext, 3 plates, 3x10

Bird Dogs x10,5,3

BB squats, resistance band pull aparts before each set (5#):
Warm up, 95x10

Belted - Right side felt off today, so belted up as a precaution.
135x8
185x6
205x5

Stretching/foam rolling.

49:59, 156 cals

Prob could use a rest day, as my right side feels a little off today. Bit stiff in the neck and tight in the lower back.

Pre: 1 scoop Ryse Sunny-D
Intra: 1 scoop Amino AF, 1 scoop Hydra-Charge, 1 scoop MOAB, 1/2 scoop Tango, 1/2 scoop Cluster Bomb

 

[MrKleen73]

Smart move belting up. Way to keep it moving!

 

[Dustin07]

personally I don't think there is anyone wrong with occasionally pushing it a bit in regards to missing that rest day because you have a prolonged break coming with travel. It's not like you are attempting a 1rm 3 days in a row or taking 90% to failure every day.

 

[Segansational]

Back after a brief hiatus.

No workouts for a week, just due to excess and laziness. Tried to set the alarm while with the family, but never got myself out of bed in the morning. Drank too much while on work trips, and ate things like pizza, burgers, etc. on vacation. Honestly, I'm ready to get back to normal with eating well and my workout routine. Time to get myself right.

Shoulders/Arms

Stretching/foam rolling.

Seated DB press:
Warm up, 5x12
20x10
30x10
40x5
30x6

DB laterals, 15x3x10
Wide grip upright rows, +40x3x10

EZ bar curls, +40x3x10 - last 2-3 reps were harder than they should've been.
Dips, 3 sets to failure
Machine Curls, 3 plates x 10,8,9

Stopped here. ~40 mins, fitbit watch battery died.

Pre: 4 caps Pepti-Plex, 2 caps Tribulus 750, 1 can of C4 Ultimate.
Intra: 1 scoop of Pump Daddy v2, 1/2 bottle of Gatorade.

Going to finish up a bottle of Ursa Gel I had started, while adding in the Tribulus 750 for a little libido boost, and starting up Growth XT.

 

[akboom87]

Back after a brief hiatus.

No workouts for a week, just due to excess and laziness. Tried to set the alarm while with the family, but never got myself out of bed in the morning. Drank too much while on work trips, and ate things like pizza, burgers, etc. on vacation. Honestly, I'm ready to get back to normal with eating well and my workout routine. Time to get myself right.

Shoulders/Arms

Stretching/foam rolling.

Seated DB press:
Warm up, 5x12
20x10
30x10
40x5
30x6

DB laterals, 15x3x10
Wide grip upright rows, +40x3x10

EZ bar curls, +40x3x10 - last 2-3 reps were harder than they should've been.
Dips, 3 sets to failure
Machine Curls, 3 plates x 10,8,9

Stopped here. ~40 mins, fitbit watch battery died.

Pre: 4 caps Pepti-Plex, 2 caps Tribulus 750, 1 can of C4 Ultimate.
Intra: 1 scoop of Pump Daddy v2, 1/2 bottle of Gatorade.

Going to finish up a bottle of Ursa Gel I had started, while adding in the Tribulus 750 for a little libido boost, and starting up Growth XT.

Good job getting back after it! It can be hard on work trips keeping nutrition in check and same with the drinks.

 

[Segansational]

Good job getting back after it! It can be hard on work trips keeping nutrition in check and same with the drinks.

Yeah, it's almost like it's expected when you're in sales and marketing to go out. Work hard, play hard mentality. But I think I've been overdoing it lately. Don't want to be known as "that guy". Plus it derails my AM training. So, time to reign it in!

 

[Segansational]

Took a 1/2 dose of Fade Out to make sure I got my rest last night. Works like a charm every time! But my right knee and lower body felt off waking up this AM. Either all that walking on vacation or plane travel probably taking a toll. Joints overall felt stiff and creaky. Also traded sand for snow, crazy temp difference!

Accessory Chest Day

Stretching/foam rolling.
Bird Dogs x 10,6,3
Rotator cuff ex, resistance band x12,12

Low Incline BP:
Warm up, 45x12
95x10
115x8
125x6

With Slingshot:
135x10
145x10
155x10

Part of me knew I didn't need the slanger here given how easy things were feeling. But figured for the second one back, I'd just keep it safe. If nothing else, the SS is worth it for the confidence boost alone that it gives!

Machine Flys, 3 plates x 10,10,10
Neutral grip push ups, 3x10

56:25, 171 cals.

Left elbow bugging me a bit today, but overall WO felt solid.

Pre: 3/4 scoop Defiant Unleashed. This stuff has clumped pretty badly at this point, so only a bit of it mixed up. Threw the rest in with my intra in hopes it'd dissolve.
Intra: 1 scoop Amino-AF, 1 scoop Hydra-Charge, 1 scoop MOAB, 1/2 scoop Tango, 1/2 scoop Cluster Bomb.
Post: 2 pumps Ursa Gel after showering.

 

[Hyde]

Back in the saddle is a great place to be. But trading sand for snow, well, we’d be kidding ourselves if we said the same about that!

 

[MrKleen73]

@Segansational - It's time to tell the waitress on the side, "Hey, when I order my bourbon on the rock just bring me tea in a highball glass with some ice. No one will ever know.

 

[Segansational]

Deadlift Day
Again, right now my focus will be just on maintaining form and pulling moderate weight while I focus on bench.

Stretching/foam rolling.
Bird Dogs x10,5,3

Deadlifts, overhand grip, resistance bands before each set 5#:
Warm up, 95x10
135x8
185x6
Working sets, mixed grip, belted:
205x5
205x5
205x5

Will probably allow myself to move up around this weight to 215-225ish or so, without pushing #'s too hard during this maintenance DL phase. Will increase reps as I get more comfortable.

Foam rolling/stretching.

41:28, 147 cals.

Pre: 1 scoop El Chapo.
Intra: Same as yesterday.

Started up GrowthXT yesterday. Had some more vivid dreams I think with it. Felt relatively rested so far, even with having been woken up a few times. Only 1 dose in (4 caps pre-bed), so will continue to monitor. Another 3-5 inches of snow expected here, so anticipate needing to shovel later. Will try to take it easy, that's when I tend to overdo it at times!

 

[MrKleen73]

Oh boy shoveling snow after a deadlift session, that does not sound fun at all. Shoveling snow isn't fun in the first place!!!

 

[Dustin07]

I'm a bit jealous. we went from 15ish degrees (with a feels like of 3f) and zero snow, to 35f and rain, to this forecast.
if it's gonna be COLD, I wouldn't mind the snow to be honest.

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[MrKleen73]

I'm a bit jealous. we went from 15ish degrees (with a feels like of 3f) and zero snow, to 35f and rain, to this forecast.
if it's gonna be COLD, I wouldn't mind the snow to be honest.

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We are supposed to be getting another wet freeze here tonight. Glad I still have some firewood.

 

[Dustin07]

Glad I still have some firewood.

yeah we blew through a lot more than usual in December with my wife home all month so I had another cord delivered this week. means my boy can earn some allowance stacking it this weekend lol

 

[Segansational]

I'm a bit jealous. we went from 15ish degrees (with a feels like of 3f) and zero snow, to 35f and rain, to this forecast.
if it's gonna be COLD, I wouldn't mind the snow to be honest.

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Except it means schools here are closed! So I've got to figure out how to entertain my kids while working AND shoveling.