Segansational's Motivation Log

MrKleen73 said:
Good work in here!
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Thanks Kleen.

Just feeling off today mentally. This past week has been stressful at work and I've been falling into old habits of coping (alcohol and sweets). Yesterday I knew I shouldn't, but the sun was shining, so had a few beers. Tried to make up for it a bit by having some electrolytes + greens pre-bed. Slapping that bandaid on a crack in the foundation, LOL. But the extra hydration did help overnight.

Schedule is off again today and slept through this AM's WO. Hoping to get in a late afternoon session, but we'll see.
 
Segansational said:
Thanks Kleen.

Just feeling off today mentally. This past week has been stressful at work and I've been falling into old habits of coping (alcohol and sweets). Yesterday I knew I shouldn't, but the sun was shining, so had a few beers. Tried to make up for it a bit by having some electrolytes + greens pre-bed. Slapping that bandaid on a crack in the foundation, LOL. But the extra hydration did help overnight.

Schedule is off again today and slept through this AM's WO. Hoping to get in a late afternoon session, but we'll see.
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A few beers here and there isn’t the end of the world, you have been doing good I wouldn’t sweat it to much!
Keep up the good fight and don’t let the stressors of life/work win the battle!
 
akboom87 said:
A few beers here and there isn’t the end of the world, you have been doing good I wouldn’t sweat it to much!
Keep up the good fight and don’t let the stressors of life/work win the battle!
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Trying not to let it affect me too much. Work is just work and I should be able to walk away when I close the laptop. Doesn't always happen though.

Squats:
Foam rolling/stretching.

BB squats, 5# resistance band pull aparts prior to each set:

95x10
135x8
185x6
215x3 - Easy

Working sets, belted:
235x5
285x3 - didn't have enough drive out of the hole.
315x half rep. Not counting this fully, as I didn't hit depth and bailed out essentially part way vs getting stuck in the hole - still pressed it back up. But this is was a pretty big disappointment.

Lots of foam rolling / stretching after.

39:09, 164 cals.

Pre: Bowl of multigrain cheerios in almond milk. 1 scoop Total War, 2 caps Special Forces.
Intra: 1 scoop Iso-Amino, 1 scoop Hydra-Charge, 1 scoop Six Point Creatine, 1/2 scoop Super Carb.
 
Segansational said:
Trying not to let it affect me too much. Work is just work and I should be able to walk away when I close the laptop. Doesn't always happen though.

Squats:
Foam rolling/stretching.

BB squats, 5# resistance band pull aparts prior to each set:

95x10
135x8
185x6
215x3 - Easy

Working sets, belted:
235x5
285x3 - didn't have enough drive out of the hole.
315x half rep. Not counting this fully, as I didn't hit depth and bailed out essentially part way vs getting stuck in the hole - still pressed it back up. But this is was a pretty big disappointment.

Lots of foam rolling / stretching after.

39:09, 164 cals.

Pre: Bowl of multigrain cheerios in almond milk. 1 scoop Total War, 2 caps Special Forces.
Intra: 1 scoop Iso-Amino, 1 scoop Hydra-Charge, 1 scoop Six Point Creatine, 1/2 scoop Super Carb.
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I understand there is definitely times I drag it home with me as well. I do better about it now than I used to. It’s like all things takes time and just working to get better at it.

Props for getting a session in! Sounds like you are close to that 315 on the squat! I have some work to do on those now!
 
Shoulders/Arms

Bird Dogs x 10,5,3
Rotator Cuff Ex, resistance bands 2x12,12
DB laterals x DB front raises, 10x3x10
EZ bar upright rows x TRX facepulls,
+50x3x10 / 3x10
EZ bar curls x Dips,
+50x10,10
x12,12

Fitbit didn't record.

Pre: 1 scoop Ryse Sunny-D, 2 caps KSM-66
Intra: Same as prior

Sh!t session. Looks like illness has finally taken over the household. Son probably has an ear infection, daughter has picked up whatever cold he has. Hopefully I can ward it off from catching anything myself.
 
Yeah, an ear infection really sucks, I am happy I haven't had one in many years.
 
Segansational said:
Shoulders/Arms

Bird Dogs x 10,5,3
Rotator Cuff Ex, resistance bands 2x12,12
DB laterals x DB front raises, 10x3x10
EZ bar upright rows x TRX facepulls,
+50x3x10 / 3x10
EZ bar curls x Dips,
+50x10,10
x12,12

Fitbit didn't record.

Pre: 1 scoop Ryse Sunny-D, 2 caps KSM-66
Intra: Same as prior

Sh!t session. Looks like illness has finally taken over the household. Son probably has an ear infection, daughter has picked up whatever cold he has. Hopefully I can ward it off from catching anything myself.
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Hope the kiddos get better soon! Ear infection is no fun.
 
Dustin07 said:
it's weird how I remember those from childhood but I don't think I've ever had one as an adult, I do remember them being miserable though!
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Yeah, I think it's much more common in kids.
MrKleen73 said:
Yeah, an ear infection really sucks, I am happy I haven't had one in many years.
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I can't complain too much since this is the first cold he's had in a while.
Hyde said:
Same, had loads as a boy and they were absolutely miserable.

Hope the kiddos get better fast!!! My son did after his little bout with the flu, thankfully.
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Thanks, he's generally been in good spirits about it. It's mostly been at night when it bothers him.
akboom87 said:
Hope the kiddos get better soon! Ear infection is no fun.
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Well, just got him some amoxicillin so that should start clearing things up!

Chest Hypertrophy Day

Bit of positive news, my Pepti-Plex came in yesterday. So started that back up finally.

Bird Dogs x10,5,3
Rotator Cuff Ex, resistance bands 2x12,12

Incline Bench Press:
Warm ups, 95x10
135x8
155x6
185x3

Slingshot assisted:
195x4

Unassisted reps:
155x5

Seated Machine Chest Press
7 plates x 3x10

Machine Flys
4 plates x 3x10

1 hr 7 mins, 205 cals

Pre: 3/4 scoop Defiant Unleashed, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex.

The freezing trick worked for my pre to blend it up, but it still reclumps quickly post-thaw. So it still doesn't go into solution 100%, but it's salvageable at least.

Intra: Same as yesterday
 
Deadlifts

Warm ups, unbelted, overhand grip, resistance bands 5# before each set:
95x10
135x8
185x6
205x3

Working Sets, belted, mixed grip:
235x3
235x3
235x3

44:13, 132 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as yesterday

Wasn't sure I was even going to get this WO in today since both kids woke up at 5:10 AM and had to wait until they fell back asleep. But put in a good session and the pulling felt steady and solid today. Will likely do another 5/3/1 pull day at 215/235/255# for my next set of deads before increasing again.
 
Segansational said:
Deadlifts

Warm ups, unbelted, overhand grip, resistance bands 5# before each set:
95x10
135x8
185x6
205x3

Working Sets, belted, mixed grip:
235x3
235x3
235x3

44:13, 132 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as yesterday

Wasn't sure I was even going to get this WO in today since both kids woke up at 5:10 AM and had to wait until they fell back asleep. But put in a good session and the pulling felt steady and solid today. Will likely do another 5/3/1 pull day at 215/235/255# for my next set of deads before increasing again.
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Nice work on the deads!
 
Steadily getting it in. Well done!
 
Forced rest day yesterday.

Today's WO below.

Bench Day

Foam rolling/stretching.
Bird Dogs x10,5,3
Chest stretches
Rotator Cuff Ex, resistance bands 2x12,12

Bench Press:
Warm up, 95x10
135x8
155x6
185x3 - slow reps
195x3 - tried this for fun today and was hoping for 1. Last one was a question mark, but got 3.

Slingshot assist:
215x0
205x2

Unassisted reps:
165x8 - solid 8 reps here to finish out.

Determined to make bench one of my best lifts. Will keep pushing until I plateau. Was listening to RP podcast about training vs working out, great episode btw. I'm definitely training when it comes to my bench/deads. I know a lot of you fellas here are truly training as well. Going for that no limits mindset!

Stretching/foam rolling.

49:45, 169 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66
Intra: 1 scoop IsoAmino, 1 scoop Hydra-Charge, 1 scoop Six Point Creatine, 1/2 scoop Super Carb. Probably have 1.5 creatine servings left before I switch over to SNS creatine HCL.

Been managing work stress pretty well given that it's been high volume (AM/PM) lately. Maybe KSM-66 helping here. Next week I'm going to be off my routine as I have to travel overnight to Manhattan. Going to try and keep as consistent as I can. Few notes: Right shoulder feels tight the past few days, and my right elbow a little sore. Wrists also taking a bit of a beating.
 
Glad you are enjoying the process! It is definitely a journey. Working out is fine for maintaining general health and fitness, but if you wish to achieve specific goals you must train for them!

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Segansational said:
Forced rest day yesterday.

Today's WO below.

Bench Day

Foam rolling/stretching.
Bird Dogs x10,5,3
Chest stretches
Rotator Cuff Ex, resistance bands 2x12,12

Bench Press:
Warm up, 95x10
135x8
155x6
185x3 - slow reps
195x3 - tried this for fun today and was hoping for 1. Last one was a question mark, but got 3.

Slingshot assist:
215x0
205x2

Unassisted reps:
165x8 - solid 8 reps here to finish out.

Determined to make bench one of my best lifts. Will keep pushing until I plateau. Was listening to RP podcast about training vs working out, great episode btw. I'm definitely training when it comes to my bench/deads. I know a lot of you fellas here are truly training as well. Going for that no limits mindset!

Stretching/foam rolling.

49:45, 169 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66
Intra: 1 scoop IsoAmino, 1 scoop Hydra-Charge, 1 scoop Six Point Creatine, 1/2 scoop Super Carb. Probably have 1.5 creatine servings left before I switch over to SNS creatine HCL.

Been managing work stress pretty well given that it's been high volume (AM/PM) lately. Maybe KSM-66 helping here. Next week I'm going to be off my routine as I have to travel overnight to Manhattan. Going to try and keep as consistent as I can. Few notes: Right shoulder feels tight the past few days, and my right elbow a little sore. Wrists also taking a bit of a beating.
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Nice work on the bench! Making solid progress
 
akboom87 said:
Nice work on the bench! Making solid progress
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Hyde said:
Always a great day when you are hoping for a single and bust it out for a triple!!
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If I didn't know any better, with the progression I'm making lately I'd say I wasn't pushing hard enough. But I've been lifting for years, so I know it's not that. I really think I've just dialed in my training and intra-WO nutrition and that's been fueling things in the right direction.

Back Hypertrophy

Bird Dogs x 10,5,3

Neutral Grip Pull Ups x 7,6,5

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

Close Grip Cable Rows:
8 plates x 3 x 10

TRX rows 2x12

24:28, <100 cals.

Pre: 1 scoop Total War, 2 caps Special Forces, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as previous
 
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Definitely making good progress and good training sessions. Awesome job to on management of work stress life balance, I feel like this plays a huge role as well.
 
akboom87 said:
Definitely making good progress and good training sessions. Awesome job to on management of work stress life balance, I feel like this plays a huge role as well.
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Thanks man - this week will be the real test...

Squats
Bird Dogs x 10,5,3

BB Squats:
Warm ups, 95x10
135x8
185x6

PAUSE

215x3
235x1

Working sets, 5# resistance band pull aparts between each set:

255x3
255x3
255x3

Definitely felt like I had more reps in the tank each set once I unracked. Left side felt a little out of alignment today, tried to alleviate with leg swings, but otherwise felt OK today.

45:59, 152 cals.

Pre: 1 scoop El Chapo, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: 1 scoop Iso-Amino, 1 scoop Hydra-Charge, 1/2 scoop Super Carb, 1/2 scoop Six Point Creatine, 1 scoop Creatine HCL

Weight: 174.0#
BF: 16.4%

Weight has held steady the past two weeks roughly (0+/-0.2#). Time to up the cals again!
 
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SkRaw85 said:
I hear ya on the dialing in of training and intra nutrition. Game changing.
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Yeah, sounds simple, but it's taken a lot of trial and error to get the right mix of both for me.

One more workout and then will take another planned rest day tomorrow while traveling.

Arms
Foam rolling/stretching
Curl Ups x10,5,3

TRX biceps 3x12
EZ bar curls, +50 x 3x10
Preacher Machine Curls:
4 plates x 3x10

TRX triceps, 3x12
Resistance band triceps pressdowns, 25x2x15
Dips x12,10

Foam rolling/stretching.

Decided to focus on arms only today both for motivation and for a good isolation pump since last week's arm/shoulder WO was lackluster. Elbows were bugging me a little bit on triceps movements, so kept it all light since I'm getting primary activation during chest days.

1 hr 5 mins, 152 cals.

Pre: 1 scoop Ryse Sunny-D, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: 1 scoop Grunt EAAs, 1 scoop Hydra-Charge, 1/2 scoop Super Carb, 2 scoops Creatine HCL. This will be the new intra for a bit.
 
Segansational said:
Elbows were bugging me a little bit on triceps movements, so kept it all light since I'm getting primary activation during chest days.
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aint it funny how some of those joints are like "not today son". then on other days, nothing hurts but strength seems down 20%? at least thats my experience 😅😅😅
 
Dustin07 said:
aint it funny how some of those joints are like "not today son". then on other days, nothing hurts but strength seems down 20%? at least thats my experience
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Yep!

Hotel Gym Workout

Curl Ups x10,5,3

Life Fitness Low Cable Chest Press:
3 plates x 10
6 plates x 3x10

This was one of those all in one type towers, really meant for space saving. The angle of bringing the cable from the floor up was a little awkward to get into position for chest press, but as the other bench was being used I went with it.

DB BP, 45 x 3x10
- DBs only went to 45s here, so this was a bit of a pump up session.

DB laterals x DB front raises, 15x3x10

Seated DB press, 30x3x10

Well, very basic/small gym. Almost decided to find a separate gym elsewhere, but would've been too much of a hassle this morning. So I opted for a little chest pump up and then hit some shoulders since I didn't get to it earlier this week. Fitbit didn't record right, but guessing at ~40 mins.

Pre: 1 packet CP Fuel
Intra: Nutrabio EAAs + Creatine packets. Picked these samples up at the Arnold.
Post: 1 packet Ascent Whey, another Arnold sample pick up.
 
Back to my normal session:

Deadlifts
Foam rolling/stretching
Bird Dogs x 10,5,3

Warm ups, unbelted, overhand grip:
95x10
135x8
185x6 - felt heavier than usual this AM.
205x3

Working Sets, belted, mixed grip, foam rolling & resistance band pullaparts 5# before each set:

215x5
235x3
255x1 - belt pinched me, so didn't go for 2.

Right side felt a little off yesterday after my hotel gym WO. Not sure if it was due to not being able to foam roll or what. Kept that in mind as I DL'ed today. But today's pulls felt solid other than the last rep. Moving up next week! Headed to the in-laws for the weekend, so that's it until Monday.

Stretching/foam rolling to finish.

47:37, 133 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: 1 scoop Grunt, 1 scoop Hydra-Charge, 2 scoops Creatine HCL, 1/2 scoop Super Carb.

Edit: Weigh in, 174.4# this morning.
Last dose of Arimihex. Will switch back to Alpha Gel to finish out that bottle starting Monday.
 
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Wow to stay consistent. Congrats on the recent progress!
 
Segansational said:
Back to my normal session:

Deadlifts
Foam rolling/stretching
Bird Dogs x 10,5,3

Warm ups, unbelted, overhand grip:
95x10
135x8
185x6 - felt heavier than usual this AM.
205x3

Working Sets, belted, mixed grip, foam rolling & resistance band pullaparts 5# before each set:

215x5
235x3
255x1 - belt pinched me, so didn't go for 2.

Right side felt a little off yesterday after my hotel gym WO. Not sure if it was due to not being able to foam roll or what. Kept that in mind as I DL'ed today. But today's pulls felt solid other than the last rep. Moving up next week! Headed to the in-laws for the weekend, so that's it until Monday.

Stretching/foam rolling to finish.

47:37, 133 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: 1 scoop Grunt, 1 scoop Hydra-Charge, 2 scoops Creatine HCL, 1/2 scoop Super Carb.

Edit: Weigh in, 174.4# this morning.
Last dose of Arimihex. Will switch back to Alpha Gel to finish out that bottle starting Monday.
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Great session man and solid improvement! Have a great weekend with family!!
 
Picking up a few staples on Easter sales (20-25% sales) at DPS and XN, plus have carts filled up with SNS and CEL products...

Multi
Omegas
EAAs
Digestive enzymes
Creatine
Electrolyte powder
More Mutant Flex Food & Ryse Protein (incl Skippy collab)
Protein bars (Anabar)

Edit: Well, decided to pull the trigger and grabbed from SNS/CEL:

Pepti-Plex 3-pack
PEA relief
Optimize-T / Fadogia XT stack
Tongkat Ali
Inhibit-P
TUDCA / Cycle Support stack
PCT Assist

Didn't see any updates in the deal thread that might be coming from @sns8778 but decided to place the order now anyways. Left a note about combining orders if it helps out!

Off to go egg hunting with the kiddos.
 
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Hope everyone had a good weekend! Alarm came way to fast this AM. Think I picked up some type of cold / cough unfortunately as I was hacking up a lung last night before bed. Some cough suppressant has seemingly knocked it out though, so we'll see...

Bench
Foam rolling/stretching.
Rotator Cuff Ex, resistance bands 2x12,12

Bench Press:
Warm ups, 95x10
135x8
165x6
185x3
195x1 - could've done another, but wanted to push it higher.
205x1 - not a great rep, but one unassisted is progress just the same.

Slingshot assist:
205x3
Arms/forearms felt fully pumped after this set.

Unassisted burnout reps:
155x7

Neutral grip pushups, 1 set to failure

Chest stretch, generalized stretching and some progress photo posing to finish. Felt good after today's session.

54:26, 232 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as last WO
 
I see you’re an early morning lifter too! For me it’s the only time it can happen. Hope you had a good Easter! Ours was fun, but quite a crazy day. Church, in-laws, all the Easter stuff, packing/unpacking lol. Have a good day man!
 
Segansational said:
Hope everyone had a good weekend! Alarm came way to fast this AM. Think I picked up some type of cold / cough unfortunately as I was hacking up a lung last night before bed. Some cough suppressant has seemingly knocked it out though, so we'll see...

Bench
Foam rolling/stretching.
Rotator Cuff Ex, resistance bands 2x12,12

Bench Press:
Warm ups, 95x10
135x8
165x6
185x3
195x1 - could've done another, but wanted to push it higher.
205x1 - not a great rep, but one unassisted is progress just the same.

Slingshot assist:
205x3
Arms/forearms felt fully pumped after this set.

Unassisted burnout reps:
155x7

Neutral grip pushups, 1 set to failure

Chest stretch, generalized stretching and some progress photo posing to finish. Felt good after today's session.

54:26, 232 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as last WO
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Great session man and glad to see your bench moving forward! Mine has seemed to went backwards 😂
 
Nice work.
 
slimsaw00 said:
I see you’re an early morning lifter too! For me it’s the only time it can happen. Hope you had a good Easter! Ours was fun, but quite a crazy day. Church, in-laws, all the Easter stuff, packing/unpacking lol. Have a good day man!
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Yep, we're definitely in the same boat when I read your log! Having two small kiddos makes a 5:15 wake up the only time I get to myself.
akboom87 said:
Great session man and glad to see your bench moving forward! Mine has seemed to went backwards
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Thanks - it was for sure a grind to get that 1 rep of 205 to lock out today. But it's all on the up and up, so I'll take it!
MrKleen73 said:
Nice work.
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Thanks Kleen.
Dustin07 said:
I love the sensation of the extra forearm work with the slingshot!
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I was super pumped today. Chest, forearms, lats. I'll put up a post-WO shot later today, because I also had some veins coming out I've never seen before, which is interesting given that I'm not anywhere close to being lean right now. Weigh in this morning post-Easter damage was +1.4#.
 
Back Hypertrophy

Foam rolling/stretching.
Bird Dogs x 10,5,3

Neutral Grip Pull Ups x 8,7,7

Lat pulldowns:
Warm up, 4 plates x 12
9 plates x 10,10,10

Close Grip Cable Rows:
8 plates x 3x10

TRX rows x12
Had to stop here as my son woke up.

45:04, 121 cals.

This is probably my least enthusiastic workout day lately. Probably a combo of non-prioritized lifts / lack of heavier weights. Have thought about adding BB Rows back into the mix, but don't want to overload my lower back to hinder deads. If anyone has thoughts for a better set up, let me know.

Pre: 1 scoop Ryse Sunny-D, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as previous
 
Segansational said:
Back Hypertrophy

Foam rolling/stretching.
Bird Dogs x 10,5,3

Neutral Grip Pull Ups x 8,7,7

Lat pulldowns:
Warm up, 4 plates x 12
9 plates x 10,10,10

Close Grip Cable Rows:
8 plates x 3x10

TRX rows x12
Had to stop here as my son woke up.

45:04, 121 cals.

This is probably my least enthusiastic workout day lately. Probably a combo of non-prioritized lifts / lack of heavier weights. Have thought about adding BB Rows back into the mix, but don't want to overload my lower back to hinder deads. If anyone has thoughts for a better set up, let me know.

Pre: 1 scoop Ryse Sunny-D, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as previous
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Looks like you could add in a supported one arm DB row, or could do a chest supported incline DB row. Another great thing I miss in my routine is a cable pull through I’ll be adding that back in next round.
 
Segansational said:
Have thought about adding BB Rows back into the mix
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what about running them super light, higher rep, squeezing for the pump/hypertrophy? like 3 x 20 at 65-95lbs instead of a heavier 3 x 8 or 3 x 10 etc?

I tend to run bb rows every back session because I'm already on the platform (I run them right after deads) but I do feel like some semi-frequent confusion, working in other movements helps a lot. I will often change my grip and angle on lat pull downs too. wide vs narrow, supinated vs pronated, etc.
 
Something that can help reduce low back strain with bb rows is to put your forehead on the top of an inclined adjustable bench. The barbell lays behind it. When you row keeping the forehead against the pad, it keeps you from doing any kind of cheating (keeping weight lighter), and it also really does both help you brace & reduces total low backstrain.

Laying on an incline bench and doing chest-supported DB rows as mentioned is always a good volume movement, but I find it’s tough to go lower than 10-12 reps on that.
 
DB Kroc rows have always been nice to me when I'm having back fatigue of any kind, but I could see how any sort of chronic fatigue would still suck here.
 
Squats
Foam rolling/stretching.
Bird Dogs x10,5,3

BB Squats:
Warm ups, 95x10
135x8
185x6
215x3

Working sets, resistance band pullaparts (5#) prior to each set, belted:
255x5
255x5
255x5
These were tough, but got it done. Had to lay down after the last set.

Last WO where I did a 3x5 set was 235#, and did this weight at 3x3 prior, so wanted to move up. Took long breaks in between, but wasn't in a rush this AM. Low back feeling it, so may need a break soon. Maybe a deload week? I know, I know, a dirty word around here...

I must be suggestable though because all of this knee sleeve talk making me think I need them now, haha. Right knee was bugging me this morning. Thanks @akboom87 

46:54, 233 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as previous
 
Segansational said:
Squats
Foam rolling/stretching.
Bird Dogs x10,5,3

BB Squats:
Warm ups, 95x10
135x8
185x6
215x3

Working sets, resistance band pullaparts (5#) prior to each set, belted:
255x5
255x5
255x5
These were tough, but got it done. Had to lay down after the last set.

Last WO where I did a 3x5 set was 235#, and did this weight at 3x3 prior, so wanted to move up. Took long breaks in between, but wasn't in a rush this AM. Low back feeling it, so may need a break soon. Maybe a deload week? I know, I know, a dirty word around here...

I must be suggestable though because all of this knee sleeve talk making me think I need them now, haha. Right knee was bugging me this morning. Thanks @akboom87 

46:54, 233 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as previous
Click to expand...
I have a deload coming next week I’m looking forward to it 😂
 
You could do Meadows Rows for that heavier get into it kind of lift. It will be a little easier on the lower back than BB rows because you get to support yourself with the opposing hand on your thigh. Plus they are just a damn good movement.

Somebody is getting older! ;) My vascularity definitely increased once I started getting older, the skin starts getting a little thinner as you age and the vascularity increases. That is going to make for a nasty looking Most Muscular when you finally do cut down!!!
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Dude, looking yoked!

Segansational said:
Last WO where I did a 3x5 set was 235#, and did this weight at 3x3 prior, so wanted to move up. Took long breaks in between, but wasn't in a rush this AM. Low back feeling it, so may need a break soon. Maybe a deload week? I know, I know, a dirty word around here...
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ahahaha I hadn't even thought about that word in so long. Something about how I changed up my training in the last 2 years really seemed to remove the need for it. I think integrating some aspects of the conjugated approach helped to maintain some balance in recovery for me. that, and I was eating like a lion.
 
Dustin07 said:
Dude, looking yoked!



ahahaha I hadn't even thought about that word in so long. Something about how I changed up my training in the last 2 years really seemed to remove the need for it. I think integrating some aspects of the conjugated approach helped to maintain some balance in recovery for me. that, and I was eating like a lion.
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Thanks brother.

Well, tbh I've been going pretty hard and heavy since January with no deload. Even with the Pepti-Plex, better training/prehab, and extra cals, I'm probably about due. Will finish out this week strong - Th Shoulders/Arms, Fri accessory chest, Sat OFF, Sun Deads for one more attempt at 305 - then go into light work all next week.
 
Tough waking up this morning. Body just feels beat up right now. Low back + elbow joints being a little sore.

Shoulders/Biceps
Stretching/foam rolling.
Cat backs & Bird Dogs x10,5,3

DB laterals x DB front raises:
10x10,10,10

EZ bar upright rows x resistance band facepulls:
+50x10,10,10
20x12,12,12

EZ bar curls +50x3x10
Chin ups x 8,5,4

Only did biceps for arms since tomorrow will be pressing movements so will get my triceps workout in.

59:07, 188 cals

Pre: 1 scoop Total War, 2 caps Special Forces, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: 1 scoop Grunt, 2 scoops Creatine HCL, 1/2 scoop Super Carb, 1 scoop R1 Lytes.
 
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