Electrake
Active member
Feeling much better than yesterday morning
Great session and great work knocking out that bench goal
Segansational's Motivation Log
- Thread starter Segansational
- Start date
Great session and great work knocking out that bench goal
Hyde
Legend
Sounds like you had a fun time! That is really what benchpress is about, in a sense. It’s not the best bodybuilding movement, or as functional for every day strength maybe as overhead, but laying down and pressing up a heavy weight just for the sake of it - that’s the essence of lifting weights.
Dustin07
Legend
hell yeah!
akboom87
Well-known member
Awesome to hear! I’m still not in the groove yet but part of my issue is my left arm still not firing 100% withe nerve issue.
BW weight is coming along, I can’t remember you shooting for 180 or 190?
Segansational
Well-known member
Thanks man, now on to the 215# stretch goal! But obviously as this was assisted, I'll keep going until I can handle it without the Slingshot.Feeling much better than yesterday morning
Great session and great work knocking out that bench goal
Yeah buddy!Nice sesh
It really felt good to lift a weight I haven't been able to move for a while now and rep a few out!
Let's GOOOO!
Well, initially I was going for a target weight goal - mostly to give me something to shoot for. But after discussion in this thread, I mostly have turned it into just bumping cals incrementally so I continue to grow - not any set lb per week or anything. So just trying to generate quality mass and will hold when it feels right.
That said, my peak weight has been somewhere around 182ish last time I really pushed it.
Have a doc appt this afternoon, so will be asking to run a full diagnostic (lipids, hormones, etc.) and make sure everything is running smoothly. May help me make more decisions.
Quick Supp Updates:
Finished off Ursa Gel
Finished off 1st bottle of MOAB, starting 2nd bottle
Started 2nd bottle of Pepti-Plex
Started Six Point Creatine (as mentioned)
Started Joint Edge
Started Beverly Digestive Enzymes again
Bought Mutant Nutrtition Flex Food, for pre-bed shake (positioned as a whole food MRP. While I like the carb sources in it, honestly it's all pretty low macros for an MRP - something like 26g protein/12g carbs)
Bought Rule1 Bar1 (don't recommend, very dry/bland)
Workout
Stretching/foam rolling
Neutral Grip Pull Ups, 3 sets to failure
TRX rows, 3x10 - didn't really feel locked in on these today
Lat Pulldowns:
Warm up, 3 plates x 10
9 plates x 10,10,10
Low Cable Rows:
7 plates x 10,10,
Pre: 1 scoop Ryse Sunny-D
Intra: Same as usual
39:39, 103 cals.
Right forearm and elbow have been bugging me a little bit since Monday's bench session. Off day yesterday, needed the rest. Plus kids keep getting up multiple times at night and that's throwing my schedule a bit.
Didn't set the world on fire this AM, but made the best of it on short time. Also dawned on me (because that'll probably be the wife's v-day present) that I'm probably due for another massage to work out some of these knots. Gotta try to remember to stay consistent with that and other positive health/functional routines.
Dustin07
Legend
I can't remember how old you are, but for me at 39 (and now 41) I really enjoyed the small incremental bump up. I've mentioned it before but from Sept - Dec I was able to increase calories almost 1k / day before I really started to notice anything and I believe from Sept 1 to Dec 31 my total increase in weight was like 4lbs (183-187). Once I broke 190, I did add like a 1/2lb of meat and another serving of carbs to my daily regiment. I'll post more in my log but long story short if you're not in a hurry, I enjoyed the incremental increase. On the flip side, Hyde worked it like a dog and his PRs were insane. Sorta two different approaches to similar outcomes with his obviously being on the larger side and also producing much stronger results.
Hyde
Legend
Just a reminder on the power bulk, that was done with powerful anabolic drugs on board, and it still produces significant fat gain & health impact. I would not recommend for someone interested in keeping a better physique, or who is not blasting gear.
Segansational
Well-known member
Well, let's be honest, we all know @Hyde is a freak of nature and basically a PR machine! 
Same age as you, turn 41 this year. My bulking MO is I am more strict about my protein needs primarily and always add in a pre-bed shake. This time around I'm also more conscious of adding additional carbs to my meals as well. So far this approach seems to be paying off, but I'm probably do for another "check in" where I count the cals/macros for a week so I can adjust up or tweak as needed.
I honestly can't imagine adding 1k+ cals / day unless I was eating like a Big Mac & Fries meal daily. Which would also have its own set of challenges, LOL.
Which reminds me, I did eat a Wendy's burger and fries the other day (with a Coke Zero, come on, I'm not a savage!). Was pretty delicious and right now they're running a deal to get a free cheeseburger with any purchase. I rarely eat "true" fast food FWIW.
Segansational
Well-known member
Leg Day
Bird Dogs x10,5,3
BB squats, unbelted:
Warm ups, 95x10
135x8
185x6
215x1
Working sets, belted. Resistance band pull aparts (5#) before each set:
235x3
235x3
235x3
Kept it here at 3x3 to reacquaint myself with this weight. Stopped myself from pushing beyond with weight increases even though I wanted to and kept a few extra in the tank for next week.
Seated leg ext:
3 plates x 10
4 plates x 10,10
Foam rolling / stretching to finish.
45:09, 139 cals
Probably need to add back in a hamstring focused exercise again soon to prevent imbalance. Haven't been doing RDLs as much to try and not overload my low back, but let's see what I can come up with. Solid session today with a moderate sweat.
Pre: 1 scoop Total War, 2 caps Special Forces.
Intra: Same as yesterday
Bird Dogs x10,5,3
BB squats, unbelted:
Warm ups, 95x10
135x8
185x6
215x1
Working sets, belted. Resistance band pull aparts (5#) before each set:
235x3
235x3
235x3
Kept it here at 3x3 to reacquaint myself with this weight. Stopped myself from pushing beyond with weight increases even though I wanted to and kept a few extra in the tank for next week.
Seated leg ext:
3 plates x 10
4 plates x 10,10
Foam rolling / stretching to finish.
45:09, 139 cals
Probably need to add back in a hamstring focused exercise again soon to prevent imbalance. Haven't been doing RDLs as much to try and not overload my low back, but let's see what I can come up with. Solid session today with a moderate sweat.
Pre: 1 scoop Total War, 2 caps Special Forces.
Intra: Same as yesterday
Dustin07
Legend
As I ramped up the biggest differences for me was double carb intake at breakfast (6am), increased meat at breakfast about 50%.
Then added preWO carb meal (rice usually)
Intra workout protein shake
heavy emphasis on protein the rest of the day
replaced salads with burgers when on date night with wife, and enjoyed carbs at dinner but was also OK if we didn't have carbs. my carb focus was always really preWO or say Sundays I'd really carbload if I had a big deadlift day on monday etc.
Since you lift before daybreak if I was lifting with your hours I'd probably just reverse that and have a carb dense dinner personally, but that is just a macro planned that seemed to work really well for me.
Segansational
Well-known member
Shoulders/Arms.
Well, some type of virus has officially hit our household. I've had a cough all week, generally light symptom wise, but yesterday was feeling off and had a sharp headache in the evening. So almost slept in today. But knowing I have a forced off day tomorrow due to my schedule, I got myself up.
Seated DB Press:
Warm up, 15x12
40x8
40x8
40x8
Right elbow still bugging me, so I sleeved up.
DB laterals x EZ bar upright rows:
15# x12,12,12
+40# x 10,10,10
Facepulls, 5# resistance band
3x12
EZ bar curls x Dips:
+40# x10,
x12,
Had to stop here as my son woke up immediately causing chaos.
34:36, 124 cals.
Wish I liked doing shoulders. I just don't. Pretty much just maintenance at this point. I do sorta miss having a dedicated arm day though.
Pre: 1/2 scoop Assassin v8. Forgot how stacked this formula is! DMHA, eria J, yo/alpha-y. Wasn't even trying to go that hard today, LOL. Just wanted to switch things up. But this is also starting to clump. 
Intra: Same as usual
Definitely getting a bit of a spare tire given the cals increase, but going to keep rolling with it given the strength gains have been good. Maybe it's worth throwing in a fast day? Would only do once I'm fully recovered from this virus of course.
Well, some type of virus has officially hit our household. I've had a cough all week, generally light symptom wise, but yesterday was feeling off and had a sharp headache in the evening. So almost slept in today. But knowing I have a forced off day tomorrow due to my schedule, I got myself up.
Seated DB Press:
Warm up, 15x12
40x8
40x8
40x8
Right elbow still bugging me, so I sleeved up.
DB laterals x EZ bar upright rows:
15# x12,12,12
+40# x 10,10,10
Facepulls, 5# resistance band
3x12
EZ bar curls x Dips:
+40# x10,
x12,
Had to stop here as my son woke up immediately causing chaos.
34:36, 124 cals.
Wish I liked doing shoulders. I just don't. Pretty much just maintenance at this point. I do sorta miss having a dedicated arm day though.
Pre: 1/2 scoop Assassin v8. Forgot how stacked this formula is! DMHA, eria J, yo/alpha-y. Wasn't even trying to go that hard today, LOL. Just wanted to switch things up. But this is also starting to clump. 
Intra: Same as usual
Definitely getting a bit of a spare tire given the cals increase, but going to keep rolling with it given the strength gains have been good. Maybe it's worth throwing in a fast day? Would only do once I'm fully recovered from this virus of course.
akboom87
Well-known member
Nice squats! I too have to juggle around RDL or my lower back muscles will get really sore. Lately it seems hyper extension has really been help stretching out that area and keeping things tolerable, with the increase in deads & squats.
Segansational
Well-known member
Accessory Chest
Stretching/foam rolling
Floor Press:
Warm up, 45x12
95x10
135x10
145x10
145x9
Low incline bench press:
135x8
145x7
145x4
155x3
Tried to capture lightning in a bottle like last week's Accessory day. Not quite as good, but overall solid session this AM. Went for slightly higher weights on a few sets. Good chest pump, and felt it was good enough today.
33:33, 133 cals.
Pre: 1 scoop El Chapo
Intra: 1 scoop Amino AF, 1 scoop Kaged Hydra-Charge, 1 scoop MOAB, 1 scoop Bucked Up Six Point Creatine, 1/2 scoop Cluster Bomb.
Stretching/foam rolling
Floor Press:
Warm up, 45x12
95x10
135x10
145x10
145x9
Low incline bench press:
135x8
145x7
145x4
155x3
Tried to capture lightning in a bottle like last week's Accessory day. Not quite as good, but overall solid session this AM. Went for slightly higher weights on a few sets. Good chest pump, and felt it was good enough today.
33:33, 133 cals.
Pre: 1 scoop El Chapo
Intra: 1 scoop Amino AF, 1 scoop Kaged Hydra-Charge, 1 scoop MOAB, 1 scoop Bucked Up Six Point Creatine, 1/2 scoop Cluster Bomb.
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Segansational
Well-known member
Ate with abandon this weekend!
Friday was 3 slices of pizza and a bag of chips for family pizza night. Saturday was a full Wawa meatball hoagie for lunch, and multiple helpings of Thai green curry with chicken, rice, and pad Thai, plus Life's a Baatch cookie dough for good measure. Yesterday was dim sum and Chinese pastries to celebrate Lunar New Year. At least I kept myself to one DIPA for the Superbowl. What an ending to that game!
Deadlift Day
Stretching/foam rolling.
Deadlifts, overhand grip, resistance bands before each set 5#:
Pulled in socks again.
Warm ups:
135x10
185x6
205x3
Working sets, mixed grip, belted:
215x2
235x2 - slow pull.
245x3
185x8
Right elbow started to feel it after the set of 235#. Still pulled for good reps at 245#. Wanted to also go heavier here, but opted instead to drop down and do some volume work.
Foam rolling/stretching to finish.
33:19, 127 cals.
Pre: 3/4 scoop Defiant Unleashed
Intra: Same as yesterday.
Still held steady this AM at 172.6#, 16.2% BF.
Friday was 3 slices of pizza and a bag of chips for family pizza night. Saturday was a full Wawa meatball hoagie for lunch, and multiple helpings of Thai green curry with chicken, rice, and pad Thai, plus Life's a Baatch cookie dough for good measure. Yesterday was dim sum and Chinese pastries to celebrate Lunar New Year. At least I kept myself to one DIPA for the Superbowl. What an ending to that game!
Deadlift Day
Stretching/foam rolling.
Deadlifts, overhand grip, resistance bands before each set 5#:
Pulled in socks again.
Warm ups:
135x10
185x6
205x3
Working sets, mixed grip, belted:
215x2
235x2 - slow pull.
245x3
185x8
Right elbow started to feel it after the set of 235#. Still pulled for good reps at 245#. Wanted to also go heavier here, but opted instead to drop down and do some volume work.
Foam rolling/stretching to finish.
33:19, 127 cals.
Pre: 3/4 scoop Defiant Unleashed
Intra: Same as yesterday.
Still held steady this AM at 172.6#, 16.2% BF.
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Segansational
Well-known member
That it was fellas! But looks like I'm going to have to find a way to add another 200-300 quality cals per day if I want to keep growing!
On a side note, why does it seem protein content in bars have all gone down over recent years? Everything for the most part is like 16-18g vs what I thought used to be closer to 20-25+ g when bars first really came out.
Hyde
Legend
Probably cost shaving to stay in a price bracket with increasing cost of everything. But considering you are already dealing with pretty low amounts of protein, it probably isn’t making or breaking the diet.
I never felt like any bars were a decent value anyway, to be truthful.
Segansational
Well-known member
Bench Day
Foam rolling/stretching.
Rotator Cuff Ex, resistance bands 2x12,12
Bench Press:
Warm up, 95x10
135x8
165x6 - tough today.
185x3 - ugly lift, but hit 3 today.
Slingshot assist:
205x3
Jumped right to this weight to hit reps again and got it. Lift off wasn't great, but pushed and got it done. Feeling good.
Backed off to do some rep volume unassisted again.
155x8*
+2 reps over last week's back off set. Can't complain here, let's keep this train rolling!
Stretching/foam rolling.
46:10, 140 cals
Tried to capture last week's WO again, and surprisingly was able to take it!
Pre: 3/4 scoop Defiant Unleashed
Intra: Same as last WO.
Couple of random notes:
Morning came way too fast today.
Hands feeling beat up today from heavier lifting.
Finished up my Inspired Greens last night.
Already got the notification that school is closed here in the NE due to weather, so we'll see how today goes balancing work/family.
Foam rolling/stretching.
Rotator Cuff Ex, resistance bands 2x12,12
Bench Press:
Warm up, 95x10
135x8
165x6 - tough today.
185x3 - ugly lift, but hit 3 today.
Slingshot assist:
205x3
Jumped right to this weight to hit reps again and got it. Lift off wasn't great, but pushed and got it done. Feeling good.
Backed off to do some rep volume unassisted again.
155x8*
+2 reps over last week's back off set. Can't complain here, let's keep this train rolling!
Stretching/foam rolling.
46:10, 140 cals
Tried to capture last week's WO again, and surprisingly was able to take it!
Pre: 3/4 scoop Defiant Unleashed
Intra: Same as last WO.
Couple of random notes:
Morning came way too fast today.
Hands feeling beat up today from heavier lifting.
Finished up my Inspired Greens last night.
Already got the notification that school is closed here in the NE due to weather, so we'll see how today goes balancing work/family.
Segansational
Well-known member
Yep, things are moving!
Probably should've stayed in bed this AM, but have a planned rest day tomorrow. Been basically doing 3 heavy days in a row, followed by one day off, then 2-3 light days and a day off. Since I had to do some heavy snow shoveling yesterday, kept it lighter today than normal for legs to save my lower back.
Leg Day
Stretching/foam rolling.
Seated leg ext
3 plates, 3x10
DB RDLs
20 x 3x10
TRX alt lunges, 3x12
BB front squats:
95x10
115x8
125x6
TRX calf raises, 3 sets to failure
Decided to switch things up this morning for a bit of a change. Lifted in socks again, felt good push power off the floor on squats this morning.
Pre: 1 scoop Ryse Sunny-D
Intra: Same as usual
55:27, 166 cals
Segansational
Well-known member
Planned rest day was needed. Woke up feeling off, was wondering if maybe I was coming down with another cold as muscles felt a little shaky. But all good this morning. My left wrist is bothering a little bit, as is my elbow still.
Decided to focus on arms to give it some attention.
Arms
Stretching
TRX biceps 3x10
TRX triceps 3x10
EZ bar curls x Dips:
+40x10
+45x10,10
3 sets of 10 for dips.
Machine Curls, 3 plates x 10,10,10
Close Grip BP, 125x8,8,8
Triceps felt a little shaky this AM when fully extending.
50:37, 163 cals
Pre: 2 caps Special Forces, 1 scoop Total War
Intra: Same as usual
Holiday on Monday, so work & kids' schools are closed. Traveling for work Tues-Wed, so we'll see how my gym schedule goes but planning to stick to my routine.
Decided to focus on arms to give it some attention.
Arms
Stretching
TRX biceps 3x10
TRX triceps 3x10
EZ bar curls x Dips:
+40x10
+45x10,10
3 sets of 10 for dips.
Machine Curls, 3 plates x 10,10,10
Close Grip BP, 125x8,8,8
Triceps felt a little shaky this AM when fully extending.
50:37, 163 cals
Pre: 2 caps Special Forces, 1 scoop Total War
Intra: Same as usual
Holiday on Monday, so work & kids' schools are closed. Traveling for work Tues-Wed, so we'll see how my gym schedule goes but planning to stick to my routine.
Segansational
Well-known member
Thanks! The 2x / wk is definitely helping, as is the slingshot. But honestly the biggest surprise to me right now is being able to progress still pretty well on all of my big lifts while focusing on chest, vs giving up the other lifts.
Accessory Chest
Bird Dogs x10,5,3
Incline BP:
Warm up, 95x10
105x8
115x6
125x4
Working sets:
135x5 - easy, actually flew up too fast.
155x3
165x3 - goal was 1, hit 3 reps.
Could've gone heavier this AM, but need some more incremental weights for my gym.
PAUSE
Machine Chest Press
6 plates x 10
8 plates x 10,10
Machine Flys
3 plates x 3x10
34:26, 103 cals.
Pre: 1 scoop Ryse Sunny-D.
FYI for anyone looking for a deal VS has 40% off Ryse right now, no code. Just picked up some goodies (Hydration, greens, energy drinks).
Intra: Same as usual. Finished up Amino-AF.
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Segansational
Well-known member
Yeah, should prob invest in some 2.5, 5 and more 10# plates when I get the chance.Do you not have any 2.5lb plates you mean? They’re usually very affordable new at Walmart and Dicks if so. Kind of the only reasonably priced new plates, really
Deadlifts
Warm ups, unbelted, overhand grip:
95x10
135x8
185x6
205x3
PAUSE
Working Sets, belted, mixed grip. Sets of cat backs and banded pull aparts in between.
215x5
235x3
255x1 - This was a bit of a struggle this AM.
~24 mins, 99 cals according to my fitbit. Short session this AM.
Pre: 3/4 Defiant Unleashed, 1 scoop Pump Daddy v2
Intra: 1 scoop MAN IsoAmino, 1 scoop Kaged Hydra-Charge, 1 scoop MOAB, 1 scoop Six Point Creatine, 1/2 scoop Cluster Bomb. Used up all the Cluster Bomb, so will be switching to Nutrabio Super Carb, another source of HBCD.
Edit:
Weight check in: 173.0#, slowly climbing.
BF: 16.2%, holding steady.
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Dustin07
Legend
Do you not have any 2.5lb plates you mean? They’re usually very affordable new at Walmart and Dicks if so. Kind of the only reasonably priced new plates, really
I never thought of wal-mart for plates! I just saw they have micros too:
Invalid Link Removed
Segansational
Well-known member
Lots of slow stretching/warming up this AM. Back felt tight overall, upper back from deads and lower back since I took my kids ice skating yesterday and was bent over while holding them up on the ice. Traveling for an all day meeting. Going to be a long day.
Bench Day
Foam rolling/stretching.
Curl Ups x10,5,3
Chest stretches
Rotator Cuff Ex, resistance bands 2x12,12
Bench Press:
Warm up, 95x10
135x8
165x6
185x3 - slow, but steady.
Felt it in my shoulders/front delts this AM. So pretty happy all things considered.
Slingshot assist:
205x2
215x0
Unassisted reps.
155x8
Felt good.
Stretching/foam rolling. Another very solid Bench session. Didn't move up on anything, but weights were handled solidly. Tried for the PR, but it wasn't there yet.
1 hr 4 mins, 149 cals.
Pre: 3/4 scoop Defiant Unleashed, 1 scoop Pump Daddy v2
Intra: 1 scoop IsoAmino, 1 scoop Hydra-Charge, 1 scoop MOAB, 1 scoop Six Point Creatine, 1/2 scoop Super Carb.
Bench Day
Foam rolling/stretching.
Curl Ups x10,5,3
Chest stretches
Rotator Cuff Ex, resistance bands 2x12,12
Bench Press:
Warm up, 95x10
135x8
165x6
185x3 - slow, but steady.
Felt it in my shoulders/front delts this AM. So pretty happy all things considered.
Slingshot assist:
205x2
215x0
Unassisted reps.
155x8
Felt good.
Stretching/foam rolling. Another very solid Bench session. Didn't move up on anything, but weights were handled solidly. Tried for the PR, but it wasn't there yet.
1 hr 4 mins, 149 cals.
Pre: 3/4 scoop Defiant Unleashed, 1 scoop Pump Daddy v2
Intra: 1 scoop IsoAmino, 1 scoop Hydra-Charge, 1 scoop MOAB, 1 scoop Six Point Creatine, 1/2 scoop Super Carb.
Segansational
Well-known member
Hotel Gym Workout
Foam rolling / stretching.
Close grip cable rows:
40x12
80x12
100x12
120x10
Cable biceps curls:
35x12
45x10
50x10
Cable triceps pressdowns, v-bar handle:
40x10
45x10
50x10
Cable crossovers:
35 x 3 x 10
DB laterals x DB front raises:
15 x 3 x 10
Ab machine, 3 sets to failure.
Foam rolling / lower back stretches.
37:11, 102 cals.
Fitbit strap finally died. Will need to buy some more so I can hopefully wear it like a watch again.
Foam rolling / stretching.
Close grip cable rows:
40x12
80x12
100x12
120x10
Cable biceps curls:
35x12
45x10
50x10
Cable triceps pressdowns, v-bar handle:
40x10
45x10
50x10
Cable crossovers:
35 x 3 x 10
DB laterals x DB front raises:
15 x 3 x 10
Ab machine, 3 sets to failure.
Foam rolling / lower back stretches.
37:11, 102 cals.
Fitbit strap finally died. Will need to buy some more so I can hopefully wear it like a watch again.
Segansational
Well-known member
Leg Day
Stretching/foam rolling.
Bird Dogs x10,5,3
BB squats, unbelted:
Warm ups, 95x10
135x10 - forgot what I was doing and hit 10 reps vs my standard 8.
185x6
215x1
Working sets, belted. Resistance band pull aparts (5#) before each set:
235x5
235x5
235x5
Was just going to do 3x3, but first set of 3 felt too easy so just decided to keep going. After that it was just making up my mind to hit 5 reps on each set. Felt pretty easy TBH.
Foam rolling / stretching to finish.
33:57, minimal cal impact.
Slow moving today and slept through my alarm. Due for a rest day, but I won't be able to hit the gym this weekend, so I'm opting to go straight through this week. Will likely hit accessory chest tomorrow.
Pre: 1 scoop Total War, 2 caps Special Forces.
Intra: 1 scoop IsoAmino, 1 scoop Hydra-Charge, 1 scoop MOAB, 1 scoop Six Point Creatine, 1/2 scoop Super Carb.
Stretching/foam rolling.
Bird Dogs x10,5,3
BB squats, unbelted:
Warm ups, 95x10
135x10 - forgot what I was doing and hit 10 reps vs my standard 8.
185x6
215x1
Working sets, belted. Resistance band pull aparts (5#) before each set:
235x5
235x5
235x5
Was just going to do 3x3, but first set of 3 felt too easy so just decided to keep going. After that it was just making up my mind to hit 5 reps on each set. Felt pretty easy TBH.
Foam rolling / stretching to finish.
33:57, minimal cal impact.
Slow moving today and slept through my alarm. Due for a rest day, but I won't be able to hit the gym this weekend, so I'm opting to go straight through this week. Will likely hit accessory chest tomorrow.
Pre: 1 scoop Total War, 2 caps Special Forces.
Intra: 1 scoop IsoAmino, 1 scoop Hydra-Charge, 1 scoop MOAB, 1 scoop Six Point Creatine, 1/2 scoop Super Carb.
Segansational
Well-known member
You know it! That intra set up has all the goodies in it eh?
Honestly, it's just the easiest time for me to throw everything in there and consistently remember to take it since I workout 5-6x per week. If it's not like clockwork, I tend to forget it. Case in point, I take greens pre-bed, and separately a pre-bed shake. But I'd say I'm only 70-80% consistent with those.
I could probably move the carbs pre-WO and say space out the other stuff (since the flavors I get don't always gel), but this is what works for me at the moment.
MrKleen73
Legend
Trust me, I have done the same thing before. Mixing things that don't taste great together just to get them in. Nothing wrong with that.
akboom87
Well-known member
Some reason I’m not getting a lot of notifications for threads? So sorry for a late reply! Even though not an increase in bench sounds like it was maybe more steady and stronger!
Segansational
Well-known member
Missed yesterday's WO due to the kids both waking up at 5:42 AM and never really going back to bed. Up & at it again this AM before all of the day's responsibilities...
Accessory Chest
Bird Dogs x10,5,3
Floor Press:
Warm up, 95x10
135x8
165x5
185x3 - not the best control, but happy to see this weight being handled. Guess this is technically a PR, not that I've ever really measured this purposefully?
Incline BP:
Warm ups,
95x10
115x6
Working sets:
135x3
165x3
185x1
Slingshot assist:
185x3
195x3 - pretty sure this is a PR.
205x0
39:35, 158 cals.
This workout was riddled with stop & starts between sets dealing with getting the kids fed, dressed and out the door for their sports activities this AM. So, not ideal, but didn't seem to suffer too much for it!
Pre: 1 scoop Ryse Sunny-D.
Intra: Same as previous.
Post: Picked up another tub of Ryse Loaded Protein on the VS sale. Chocolate PB, another really good flavor! Slowly becoming a Ryse fanboy, LOL.
Accessory Chest
Bird Dogs x10,5,3
Floor Press:
Warm up, 95x10
135x8
165x5
185x3 - not the best control, but happy to see this weight being handled. Guess this is technically a PR, not that I've ever really measured this purposefully?
Incline BP:
Warm ups,
95x10
115x6
Working sets:
135x3
165x3
185x1
Slingshot assist:
185x3
195x3 - pretty sure this is a PR.
205x0
39:35, 158 cals.
This workout was riddled with stop & starts between sets dealing with getting the kids fed, dressed and out the door for their sports activities this AM. So, not ideal, but didn't seem to suffer too much for it!
Pre: 1 scoop Ryse Sunny-D.
Intra: Same as previous.
Post: Picked up another tub of Ryse Loaded Protein on the VS sale. Chocolate PB, another really good flavor! Slowly becoming a Ryse fanboy, LOL.
akboom87
Well-known member
Way to be up and seizing the day! Nice work on the incline and a PR. The floor press I have never tried, might have to give it a go.
Hyde
Legend
Good work getting it in between the kids being up!
Do you have 2, or 3 pressing days a week right now? I ask because I remember the heavy bench day, then this day is just as heavy and low volume…is there a third very light day where you do any muscle work? If not, you definitely want to get some more reps in somewhere somehow to maintain or stimulate your muscle.
This training is solid for driving bench strength, but if you only have 2 days/wk I would make this one lighter & a bit more volume, or if you can add some pushups and/or high rep flies, extensions, ohp, etc in somewhere (even another day, whenever) that would work well too. Just whatever fluff you can do that works for you. But if you only work up to singles and triples for too long, you will eventually actually lose hypertrophy.
Do you have 2, or 3 pressing days a week right now? I ask because I remember the heavy bench day, then this day is just as heavy and low volume…is there a third very light day where you do any muscle work? If not, you definitely want to get some more reps in somewhere somehow to maintain or stimulate your muscle.
This training is solid for driving bench strength, but if you only have 2 days/wk I would make this one lighter & a bit more volume, or if you can add some pushups and/or high rep flies, extensions, ohp, etc in somewhere (even another day, whenever) that would work well too. Just whatever fluff you can do that works for you. But if you only work up to singles and triples for too long, you will eventually actually lose hypertrophy.
Segansational
Well-known member
Thanks man, yeah, a lot of us these days are using it on here.
Thanks man, just trying to keep up with some of you big dawgs!
Thanks making due best I can. Consistency has really been there and things are progressing well, so don't want to stop any forward momentum!
Two days a week pressing. Main day of flat bench as the focus, secondary day as accessory work. Although lately it's really become just a second bench day focused on incline vs flat. I try to vary up my routine on the 2nd day though, so sometimes I start with floor press, sometimes incline. And I try to mix in DBs, machine press and machine flys too. Just depends on the amount of time and feel. But I'll keep in mind doing more of the lower weight high rep stuff in there too.
Segansational
Well-known member
Yeah man, tons of fun - and it's translating into better handling of heavier weights. I was skeptical when I placed the order, but not anymore!
Well, had routine bloodwork done this morning so no AM workout for me. Hopefully all the numbers come back looking good. In the meantime, here's a recent progress photo. Back feeling wider, biceps seemingly retaining good shape despite not heavily focusing on arms.
Invalid Link Removed
Segansational
Well-known member
Arms was always my favorite part to workout, but these days with my training I don't prioritize as much anymore. But honestly, pushing heavier weight is more satisfying!
Got bloodwork done yesterday and have a clean bill of health. Little high on the HDL again, which has been the theme - but it was actually decently improved vs last measure. Also measured test/free test and all were in range:
HDL: 43 mg/dL
LDL: 136 mg/dL
Total test: 464 ng/dL
Free test: 13.1 pg/mL
Contemplating adding in something semi-enhanced for the month of March. Maybe Arimihex since I've had it staring at me for awhile. But I also have Alpha Gel I might use to finish out that bottle. As things are progressing well, planning to wait to do anything stronger until I plateau.
Deadlifts
Bird Dogs x10,5,3
Deadlifts, unbelted, overhand grip:
Warm ups, 95x10
135x8
185x6
205x3
Working sets, belted, mixed grip. 5# resistance band pull aparts before each set:
215x5
215x5
215x5
215x5
215x5
Definite strain on my hands lately. Not easy, but solid pulling today. And at the end of the Bromley program I was at 215 5x3 at the beginning of Jan, so strength stayed/continuing to improve on deads.
44:16, 168 cals
Lower back yesterday/this AM felt tight. Was working on stretching / foam rolling / left leg swings, as that's the side it gets tight on. Will probably feel this workout tomorrow...
Pre: 3/4 scoop Defiant Unleashed
Intra: Same as previous
Weight check: 173.8# (up 3.8# since the start of the year).
BF: 16.3%
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Dustin07
Legend
absolutely. I notice even on a weak day my top weights are far more secure. I'm handling probably 10-15% more weight 9raw) on a bad day feeling very stable, since implementing slingshot.
for sure, I'm definitely jealous of that bicep definition you got
I love Alpha Gel as an all around balancing supplement, but anabolic xt and anabolic effect I feel like give me an extra natty boost. (I'm running AE daily now, and Alpha Gel sporadically)
Hyde
Legend
If your hands are sore, they are getting worked - and that means they’re adapting and getting stronger! Nice job making progress from the 5x3 to 5x5 over the recent training cycle.
They won’t make your bench go up the way benching will, but purely as a supplement, arm training is great for a big raw bench if you enjoy it. I really can’t do it right now with my elbow, but if I could I definitely would. All of the biggest raw benchers have big arms. The biceps stabilize the descent, and act as shock absorbers at the bottom. Bigger they are, the more they help control and stop the weight, plus store energy. Triceps obviously are the major driver once past the transition point coming off the pecs & delts.
So if you need justification, tossing in some extra curls & extensions can roundabout help benching.
They won’t make your bench go up the way benching will, but purely as a supplement, arm training is great for a big raw bench if you enjoy it. I really can’t do it right now with my elbow, but if I could I definitely would. All of the biggest raw benchers have big arms. The biceps stabilize the descent, and act as shock absorbers at the bottom. Bigger they are, the more they help control and stop the weight, plus store energy. Triceps obviously are the major driver once past the transition point coming off the pecs & delts.
So if you need justification, tossing in some extra curls & extensions can roundabout help benching.
akboom87
Well-known member
Nice pulls ! Things are coming along nicely.
Dustin07
Legend
since bicep isolation work can really be boring for a PL, I will say that supersetting them with t-bar rows or something of that nature has helped me get a lot of volume in, in an interesting/effective way... FWIW. Curls + t bar, or curls + back extensions, curls + pull-ups, etc. I try to superset my deadlift accessory stuff when I can. makes it sorta woddy
Hyde
Legend
Those are good ideas
SkRaw85
Legend
I do gotta say though, an arm blaster session gives good vibes and that 1980’s feel. Keeps it fun