Segansational's Motivation Log

PolishHamm3r77 said:
Nice bench focused session!!! Pecs are gonna feel that for sure. Did all the taking play into any of the hand pain? It bothers my grip and my shoulder. I do this drop, drag, and walk w the rake. Think of shoveling and pushing a row of snow and reverse the concept
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No, don't think so. It's more that my hands seem to get sensitive to the bar after too much benching. I have an aggressively knurled bar.

Back
Foam rolling
Scap Push Ups
Bird Dogs x10,5,3

Close Grip Lat Pulldowns:
3 plates x 12
7 plates x 10
8 plates x 10
9 plates x 10

Bent Over BB Rows
45x3x12
A little embarrassed by this, but I tried doing a forehead on bench first and could tell my lower back wasn't going to like it. Switched to conventional and even here wasn't feeling it this AM. Still got good lat activation though.

Meadows Rows
+20x3x10, per side

Foam rolling / stretching to finish.

57:10, 141 cals.

Just didn't have the drive this morning. So a bit lackluster workout. On to the next.
 
Ended up doing almost a full hour on the bike yesterday for my cardio session. Not sure why other than I had the time?

I]Leg Day[/i]

Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3

BB Squats, Banded pullaparts before each set (5#):
Warm ups,
45x12
95x10
135x8 - easy this week.

Working sets,
165x6
165x6
165x6

Slowly working my way back up. Strength in my quads seems there, it's more still about low/slow climbing to ensure my core is ready for the weight. Probably could've gone straight to 185, but keeping it controlled for now.

Seated leg ext
3 plates, 3x10

DB RDLs
10x3x10

Plate calf raises, 2x15

1 hr 8 mins, 181 cals.

Notes:
Just don't seem to have that killer drive right now or that alpha feeling in the gym. Could be the time of year - getting dark early, seasonal depression, etc. - or it could just be the volume of work hitting right now, spilling over into my gym sessions. Just trying to keep on track either way.
 
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Yeah, you got to push that food, and it won't be easy later in the cycle.
 
Sounds like you could do with a bit of nootropic motivation. Things like ALCAR tabs or Carnitine transdermal, AlphaGPC, Sabroxy, Pregnenolone, maybe some dopamine agonism like P5P and/or L-dopa. You can add a little l-theanine with caffeine to avoid the BP raise. It won’t give the same burst as without theanine, but it’s still a net positive in drive in my experience. You can get 100/100mg combo caps for cheap.

Stuff that will increase mental energy/focus and improve mood.

KSM66 ashwagandha maybe even?
 
PolishHamm3r77 said:
Good leg session. I know I def slow down this time of yr. Busy at work, busy at home, what’s left over is gym energy
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Thanks man. Yeah, it's actually more to me about that drive - that willingness to really push heavier - that just doesn't seem to be there outside of bench days.
MrKleen73 said:
Yeah, you got to push that food, and it won't be easy later in the cycle.
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I have to get more consistent with this. Mostly it's habit. Lately I've been just forgetting some nights to drink my pre-bed shake. Slips my mind and there I am all tucked in, so I skip it.

Haven't had too much problem with eating per se though otherwise. Some days if it's a "bodybuilder" meal (brown rice, veggies, and tuna) I might not be super jazzed about it so I have to push myself a bit to finish it. But put a burger in front of me and I'll house that no problem.
Hyde said:
Sounds like you could do with a bit of nootropic motivation. Things like ALCAR tabs or Carnitine transdermal, AlphaGPC, Sabroxy, Pregnenolone, maybe some dopamine agonism like P5P and/or L-dopa. You can add a little l-theanine with caffeine to avoid the BP raise. It won’t give the same burst as without theanine, but it’s still a net positive in drive in my experience. You can get 100/100mg combo caps for cheap.

Stuff that will increase mental energy/focus and improve mood.

KSM66 ashwagandha maybe even?
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You know, maybe I am missing that TD carnitine gel... but i do have Eria J caps too and remember Steve saying that won't impact BP. Will pick up some of the above during my next order.

Speaking of, anyone else unenthusiastic about what you're seeing so far suppwise for Black Friday? Nothing really much out of the normal IMO. Been holding off, but might just place a DPS order and be done with it.
 
Segansational said:
Speaking of, anyone else unenthusiastic about what you're seeing so far suppwise for Black Friday? Nothing really much out of the normal IMO. Been holding off, but might just place a DPS order and be done with it.
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you know I haven't even looked yet. I figured when we got closer to the day, I'd find the shoes I need. although I did order two more shirts from Grind Athletics today (best fitting shirt in the world) and didn't even think about the fact that their shop may run a BF sell.... doh.
 
Accessory Bench Day - Week 7

Foam rolling
Scap push ups
Bird dogs x10,5,3
Cat Camels
Rotator cuff ex, resistance bands 2x12,12

Incline BP:
45x12
95x8
115x6
135x4
165x1

Working sets:
170x5
170x5
170x5

Felt relatively easy this morning, even having gone up 5# since last week's session.

Machine Chest press:
7 plates x 3x10

55:06, 179 cals.

Unofficial weigh in, 169.0#, down from earlier this week. Need to eat!

Placed a DPS order for a restock of some basic items: bars, multi, omegas, carb powder, digestive enzymes. This way I'm not waiting during the holiday ship period. Saved a little room waiting for @sns8778 sales, but won't need to look elsewhere now.
 
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Segansational said:
Accessory Bench Day - Week 7

Foam rolling
Scap push ups
Bird dogs x10,5,3
Cat Camels
Rotator cuff ex, resistance bands 2x12,12

Incline BP:
45x12
95x8
115x6
135x4
165x1

Working sets:
170x5
170x5
170x5

Felt relatively easy this morning, even having gone up 5# since last week's session.

Machine Chest press:
7 plates x 3x10

55:06, 179 cals.

Unofficial weigh in, 169.0#, down from earlier this week. Need to eat!

Placed a DPS order for a restock of some basic items: bars, multi, omegas, carb powder, digestive enzymes. This way I'm not waiting during the holiday ship period. Saved a little room waiting for @sns8778 sales, but won't need to look elsewhere now.
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Nice session! Got to eat more put that DMZ into some carbs!!!
 
Unfortunately this year I won't be able to take advantage of any of the BF sales. Things are just too tight.
 
MrKleen73 said:
Unfortunately this year I won't be able to take advantage of any of the BF sales. Things are just too tight.
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I get that big time. it seems like the big sales never align with when money is flowing well and when you have extra jangle in your pocket, prices are as high as they get.
 
Dustin07 said:
I get that big time. it seems like the big sales never align with when money is flowing well and when you have extra jangle in your pocket, prices are as high as they get.
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Yeah this time of year is normally pretty tight already with my anniversary, Christmas, and my wife's birthday. However, the nationals, and my daughters car breaking down has got everything all tied up. We had to tell the kids it was going to be a tight Christmas, at least they are adults so we don't have to feel too bad about it.
 
Segansational said:
Placed a DPS order for a restock of some basic items: bars, multi, omegas, carb powder, digestive enzymes. This way I'm not waiting during the holiday ship period. Saved a little room waiting for @sns8778 sales, but won't need to look elsewhere now.
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I haven't started a thread yet, but the Black Friday Sales are now live.

I'll get a thread started on them later on today.

25% off everything, including already discounted stacks and multi-packs.
30% off of everything above certain size orders
+ some free product offers
 
Dustin07 said:
hell yeah that is a brutal 1 - 2 punch right there!
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Yep I get hit with the 3 piece combo every year. I am hanging on to the ropes by January 1!
 
sns8778 said:
I haven't started a thread yet, but the Black Friday Sales are now live.

I'll get a thread started on them later on today.

25% off everything, including already discounted stacks and multi-packs.
30% off of everything above certain size orders
+ some free product offers
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Can’t wait to see what the promos are! I’m going hard on this one while 30% off is happening!
 
Some random thoughts on a Saturday here (off day):

Just saw some old photos pop up from Oct 2021 / Feb 2022 and may be when I felt I've looked the best in recent memory, at least according to those pictures. Oct '21 was in a cut phase and had gotten down to the mid-150s (light, I know). Rebounding off that went into a deadlift and bench focused period (Deadcember and Smolov Jr) so did get strong.

All this to say, I'm currently 10+ lbs heavier, but think that the vascularity of being that lean/cuts in my legs are what I'm reacting to.

Will have to do a comparison with recent progress photos soon...

But for now, I keep trucking on! Plan is after this cycle to keep the gains going with a 8-12 week PrimeXT & Pepti-Plex natty run. Also picked up a new Formeron, but will probably save that for a rainy day.
 
Segansational said:
Some random thoughts on a Saturday here (off day):

Just saw some old photos pop up from Oct 2021 / Feb 2022 and may be when I felt I've looked the best in recent memory, at least according to those pictures. Oct '21 was in a cut phase and had gotten down to the mid-150s (light, I know). Rebounding off that went into a deadlift and bench focused period (Deadcember and Smolov Jr) so did get strong.

All this to say, I'm currently 10+ lbs heavier, but think that the vascularity of being that lean/cuts in my legs are what I'm reacting to.

Will have to do a comparison with recent progress photos soon...

But for now, I keep trucking on! Plan is after this cycle to keep the gains going with a 8-12 week PrimeXT & Pepti-Plex natty run. Also picked up a new Formeron, but will probably save that for a rainy day.
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I’m using Prime XT, Anabolic Effect, and M-Test after my last cycle. 2 months on the Prime and AE. M-Test was added last month and I sprinkled in some Recomp 20 the last 2 weeks.
LOVE the Prime XT. Strength is near what it was on-cycle and that’s a bonus w my shoulder hindering my workouts.

Def keep truckin!!!
 
PolishHamm3r77 said:
I’m using Prime XT, Anabolic Effect, and M-Test after my last cycle. 2 months on the Prime and AE. M-Test was added last month and I sprinkled in some Recomp 20 the last 2 weeks.
LOVE the Prime XT. Strength is near what it was on-cycle and that’s a bonus w my shoulder hindering my workouts.

Def keep truckin!!!
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Yeah, forgot to mention will be running Optimize-T for first 4 weeks just to get back to baseline. I did run PrimeXT for one bottle and thought enough of it to give it a full run this time. And Pepti-Plex is more or less a staple, just taking a little break at the moment.
 
MrKleen73 said:
Yep I get hit with the 3 piece combo every year. I am hanging on to the ropes by January 1!
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Sorry man, that's tough. That's like me in Feb although mine isn't quite as bad, I get hit with the Valentine's Day, wife's bday combo.

Shoulders/Arms
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3

DB laterals x EZ bar upright rows
15x3x10 / +40x3x10

Machine Preacher Curls x Dips
3 plates x 3 x 10 / x12,10,10

EZ bar curls x Close Grip BP
+40x2x10 / 135x2x10

40:31, 139 cals.
 
Primary Bench Day, Week 8

Foam rolling / stretching
Scap Push ups
Bird Dogs x 10,5,3
Cat Camels
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm ups,
45x10
95x8
135x6
165x4
185x2
190x1 - inc for top set this week

Slingshot:
190x6
Wanted to spend some time at higher weight for reps, so put this first this week. Plus it was just easier than having to reset all the weights twice.

Working sets:
180x4 - lift off felt smooth.
180x3
155x7

Shoulders feeling a little beat up this AM, so dropped my last set down to just better target the muscles only. Ordered some Joint Edge, so hopefully that'll come soon.

Posing & foam rolling.

1 hr 16 mins, 217 cals.

Benching after triceps day is probably not optimal, but not sure how'd I'd switch it up right now. This week mentally was not great. Really zero other issues, but was just very unmotivated/disconnected yesterday. Again, probably exacerbated by the upcoming holiday. Anyways, working two more days for me this week and then off for the remainder through Thanksgiving.

Weight: 170.8# (-0.4# vs last week)
BF: 16.0%
 
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It can be a challenge when trying to hit them more frequently. What does your whole split look like? I forgot the basic layout. However if pushing bench you definitely want those triceps fresh.
 
MrKleen73 said:
It can be a challenge when trying to hit them more frequently. What does your whole split look like? I forgot the basic layout. However if pushing bench you definitely want those triceps fresh.
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M - Primary bench day (flat)
T - Back
W - Cardio
Th - Legs
F - Accessory bench day (incline)
Sat - Off
Sun - Arms
 
Segansational said:
M - Primary bench day (flat)
T - Back
W - Cardio
Th - Legs
F - Accessory bench day (incline)
Sat - Off
Sun - Arms
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Instead of doing arms together the day before your primary bench day, why don’t you do bi’s with back or legs and tris on your primary bench day. That would give you either another day off, active recovery day, or cardio day.
 
sammpedd88 said:
Instead of doing arms together the day before your primary bench day, why don’t you do bi’s with back or legs and tris on your primary bench day. That would give you either another day off, active recovery day, or cardio day.
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Yeah whatever the most important day is, movement wise, should get priority of recovery.
 
sammpedd88 said:
Instead of doing arms together the day before your primary bench day, why don’t you do bi’s with back or legs and tris on your primary bench day. That would give you either another day off, active recovery day, or cardio day.
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Largely due to the fact it takes close to an hour (realistic time limit) with just one muscle group.
Hyde said:
Yeah whatever the most important day is, movement wise, should get priority of recovery.
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Yeah, I'm trying to balance giving enough rest between my two bench days primarily. So in a 6 day rotation, it makes it a little difficult. But I'll think about this a bit...

Back
Foam rolling / stretching
Cat Camels
Bird Dogs x10,5,3

Neutral Grip Pull Ups, 3x6
TRX rows 3x10
Lat pulldowns, 7 plates x 3 x 10
Meadows Rows:
+10x10
+15x10,10

Foam rolling to finish.

56:46, 142 cals.

Realized I've been underdosing my EAAs, as Revive Storm is a 2 scoop serving. So this makes it less of a good deal tbh.
 
Segansational said:
Largely due to the fact it takes close to an hour (realistic time limit) with just one muscle group.Yeah, I'm trying to balance giving enough rest between my two bench days primarily. So in a 6 day rotation, it makes it a little difficult. But I'll think about this a bit...

Back
Foam rolling / stretching
Cat Camels
Bird Dogs x10,5,3

Neutral Grip Pull Ups, 3x6
TRX rows 3x10
Lat pulldowns, 7 plates x 3 x 10
Meadows Rows:
+10x10
+15x10,10

Foam rolling to finish.

56:46, 142 cals.

Realized I've been underdosing my EAAs, as Revive Storm is a 2 scoop serving. So this makes it less of a good deal tbh.
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I get that…but if you add tris in on your primary bench day, they’re already primed pretty good. You’re not going to have to have an all out smoke session to work them. Two good Tricep exercises after chest and you’ll thank me later! Same with bi’s in back day. I used to be the same way doing body building workouts most of my life. A few months ago I switched over to power lifting workouts to prepare for a meet next year. I do tris on my bench day and I promise you, you will get some good work in for your tris and bi’s on back day.
 
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Segansational said:
Largely due to the fact it takes close to an hour (realistic time limit) with just one muscle group.Yeah, I'm trying to balance giving enough rest between my two bench days primarily. So in a 6 day rotation, it makes it a little difficult. But I'll think about this a bit...

Back
Foam rolling / stretching
Cat Camels
Bird Dogs x10,5,3

Neutral Grip Pull Ups, 3x6
TRX rows 3x10
Lat pulldowns, 7 plates x 3 x 10
Meadows Rows:
+10x10
+15x10,10

Foam rolling to finish.

56:46, 142 cals.

Realized I've been underdosing my EAAs, as Revive Storm is a 2 scoop serving. So this makes it less of a good deal tbh.
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How do you like the Meadows row? I have yet to try. Seems like a good finisher as the grip factor may limit working weight
 
sammpedd88 said:
but if you add tris in on your primary bench day, they’re already primed pretty good. You’re not going to have to have an all out smoke session to work them. Two good Tricep exercises after chest and you’ll thank me later! Same with bi’s in back day.
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that's how I run it. squats/bench/back > rest day > squats/bench/back > rest day > etc. I tend to throw bicep work in on squat days as well, then superset db curls with pulling work on back day. super set tricep work with shoulder work frequently on bench day. etc
 
I would likely move the arm day to Saturday since not a priority. The light triceps work from your secondary bench day won't hurt your triceps work at all. Then you get the rest day before the primary bench day, and lose no work and a minimal change to the program.
 
Midweek weight check: 171.2#

42 mins of cardio on the bike this AM, 227 cals. Got one more WO tomorrow to get in before the Thanksgiving festivities! No WO planned for Friday, as we'll have a full house.
 
Dustin07 said:
I love the thanksgiving workout 🔥 🔥
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Me too. Wife has to work a second shift tonight to help someone out traveling for their family, so I don’t get to train - but that means she’s giving me her Thursday morning slot tomorrow 😁 Always just feels like a great privilege, to be in the gym that morning with no work and a big day of family & food later
 
Yeah the Thanksgiving workout is always a bonus!
 
Dustin07 said:
I love the thanksgiving workout
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Hyde said:
Me too. Wife has to work a second shift tonight to help someone out traveling for their family, so I don’t get to train - but that means she’s giving me her Thursday morning slot tomorrow Always just feels like a great privilege, to be in the gym that morning with no work and a big day of family & food later
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MrKleen73 said:
Yeah the Thanksgiving workout is always a bonus!
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Any day off to train is a good day!

Reminding myself today especially to be thankful for this life I lead and how it has all turned out.

Legs
Foam rolling
Cat Camels
Bird Dogs x10,5,3

TRX squats 3x10
TRX alt lunges, 3x10 per side
TRX calf raises 3x12

BB squats:
45x10
95x8
135x6
135x6
135x6
Quads were absolutely blasted by the time I got here, so kept it all light.

Foam rolling / stretching to finish.

No fitbit recording today.

Got my SNS/CEL package yesterday, so popped one cap of Joint Edge last night. Will be added into the routine as my right shoulder has been bugging me since my last bench day.

Now time for some breakfast and a shower, before the family and guests arrive. Happy Thanksgiving AM fam!
 
Segansational said:
Any day off to train is a good day!

Reminding myself today especially to be thankful for this life I lead and how it has all turned out.

Legs
Foam rolling
Cat Camels
Bird Dogs x10,5,3

TRX squats 3x10
TRX alt lunges, 3x10 per side
TRX calf raises 3x12

BB squats:
45x10
95x8
135x6
135x6
135x6
Quads were absolutely blasted by the time I got here, so kept it all light.

Foam rolling / stretching to finish.

No fitbit recording today.

Got my SNS/CEL package yesterday, so popped one cap of Joint Edge last night. Will be added into the routine as my right shoulder has been bugging me since my last bench day.

Now time for some breakfast and a shower, before the family and guests arrive. Happy Thanksgiving AM fam!
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Sounds like a great session and happy thanksgiving!!!
 
Segansational said:
Any day off to train is a good day!

Reminding myself today especially to be thankful for this life I lead and how it has all turned out.

Legs
Foam rolling
Cat Camels
Bird Dogs x10,5,3

TRX squats 3x10
TRX alt lunges, 3x10 per side
TRX calf raises 3x12

BB squats:
45x10
95x8
135x6
135x6
135x6
Quads were absolutely blasted by the time I got here, so kept it all light.

Foam rolling / stretching to finish.

No fitbit recording today.

Got my SNS/CEL package yesterday, so popped one cap of Joint Edge last night. Will be added into the routine as my right shoulder has been bugging me since my last bench day.

Now time for some breakfast and a shower, before the family and guests arrive. Happy Thanksgiving AM fam!
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Happy Thanksgiving!
 
akboom87 said:
Sounds like a great session and happy thanksgiving!!!
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sammpedd88 said:
Happy Thanksgiving!
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Thanks fellas, hope you all had a good holiday as well.

First WO back, hit Accessory Bench - Week 7.

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

Flat Bench DB Press:
Warm up, 30x10
50x10
60x10
70x10

Incline BP:
45x10
95x10
Working sets:
135x6
155x4
165x4
These were a little lighter today since my chest was already pre-exhausted from the DBs.

Notes:
Ended up doing this WO probably about hour after my 1 scoop of Ryse Godzilla.

May have achieved peak Dad status: Blasted some Creed, while hitting chest, and having my daughter do a proper leg workout.

TRX squats (multiple sets), alt lunges, sit ups, and she wanted to do a set of machine chest press (her favorite). May have been a song or two of Space Unicorn in there...

Also, went Black Friday shopping yesterday and snagged an amazing deal from Walmart. Got this DB rack for $8.88. No lie, thought there'd be something wrong with it - but put it together and it works perfectly! Been eyeing up something like this for a long while now.
 
Here's the rack:

20241129_211538.webp
 
First workout of December!

Shoulders
Foam rolling / lacrosse ball
Bird Dogs x10,5,3
Cat Camels

Seated DB Shoulder Press
30x3x10

DB laterals x Resistance band facepulls
15x3x10 / 3x12

EZ bar upright rows
+40x3x10

Quick one this morning and opted to skip arms since tomorrow will be benching again.

38:15, 125 cals.

Notes
Slept terribly last night. Was thinking about all the work on Monday. End of Week 4, Wed/Thurs was the first time my body "felt" the sides. Feel fuller overall and generally like the glycogen has kept my muscles a little rounder. No drastic weight gain (will measure this AM). Have been extra thirsty the past several days. Will push into week 5 and then see how things feel.

Supps
Switching over to Nutrex Vitadapt for my multi. Also finished up my True Nutrition HBCD, so will be switching to Gaspari Glycofuse (also HBCD). This has an electrolyte blend, so I may drop the Kaged Hydration.

Progress Update
Took some photos yesterday of a year's worth of progress. Left photos (red shorts) are Nov 2024, right photos are Sept 2023 (blue shorts). Difference of ~6# as I was mid-cut last year.

Photo angle for side chest is slightly different, but think I've been able to bring up some upper chest development and maybe some front delt/triceps. But I'll let you all decide!

Do need to work on rear delts clearly. Would also benefit from some bicep work too.
Photo_2024-11-30_10-39-13_PM~2.webp
Photo_2024-11-30_04-29-20_PM~2.webp
 
Segansational said:
First workout of December!

Shoulders
Foam rolling / lacrosse ball
Bird Dogs x10,5,3
Cat Camels

Seated DB Shoulder Press
30x3x10

DB laterals x Resistance band facepulls
15x3x10 / 3x12

EZ bar upright rows
+40x3x10

Quick one this morning and opted to skip arms since tomorrow will be benching again.

38:15, 125 cals.

Notes
Slept terribly last night. Was thinking about all the work on Monday. End of Week 4, Wed/Thurs was the first time my body "felt" the sides. Feel fuller overall and generally like the glycogen has kept my muscles a little rounder. No drastic weight gain (will measure this AM). Have been extra thirsty the past several days. Will push into week 5 and then see how things feel.

Supps
Switching over to Nutrex Vitadapt for my multi. Also finished up my True Nutrition HBCD, so will be switching to Gaspari Glycofuse (also HBCD). This has an electrolyte blend, so I may drop the Kaged Hydration.

Progress Update
Took some photos yesterday of a year's worth of progress. Left photos (red shorts) are Nov 2024, right photos are Sept 2023 (blue shorts). Difference of ~6# as I was mid-cut last year.

Photo angle for side chest is slightly different, but think I've been able to bring up some upper chest development and maybe some front delt/triceps. But I'll let you all decide!

Do need to work on rear delts clearly. Would also benefit from some bicep work too.View attachment 247653View attachment 247654
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Nice work! Definitely bigger upper chest, front delts/ traps/ bicep and tricep also forearms looking beefy too!
 
Whos that guy! Way to rock out man!
 
akboom87 said:
Nice work! Definitely bigger upper chest, front delts/ traps/ bicep and tricep also forearms looking beefy too!
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Hyde said:
I see the progress for sure.

That is true Dad status; you’re doing life right man.
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TheMovement said:
Whos that guy! Way to rock out man!
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Thanks fellas, needed the ego boost!

Bench, Week 9
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm ups,
45x10
95x8
135x6
165x4
195x1

Working sets,
185x3
185x3
185x3

These felt a little shaky/heavy, but just trusting the process, slowly increasing weights or reps day by day. Can't be too mad though about finally repping out 185# for sets as once upon a time this was the goal! Onwards and upwards!

Resistance band flys to finish, 2x10

Foam rolling/stretching.

43:38, 133 cals. A little under the time, as my fitbit had stopped & started a few times while benching.

Pre: 1 scoop Ryse Godzilla
Intra: 2 scoops Storm, 1 scoop All Bulk, 4g taurine, 1/2 scoop Glycofuse

Had a good day yesterday in the city taking in the holiday sights. Did a good bit of walking (13k steps) feet were feeling it by the end. A little tough waking up this AM. Will be a little rough today as I have a late evening work engagement, but no skipping Bench day! Cheers fellas.
 
Segansational said:
First workout of December!

Shoulders
Foam rolling / lacrosse ball
Bird Dogs x10,5,3
Cat Camels

Seated DB Shoulder Press
30x3x10

DB laterals x Resistance band facepulls
15x3x10 / 3x12

EZ bar upright rows
+40x3x10

Quick one this morning and opted to skip arms since tomorrow will be benching again.

38:15, 125 cals.

Notes
Slept terribly last night. Was thinking about all the work on Monday. End of Week 4, Wed/Thurs was the first time my body "felt" the sides. Feel fuller overall and generally like the glycogen has kept my muscles a little rounder. No drastic weight gain (will measure this AM). Have been extra thirsty the past several days. Will push into week 5 and then see how things feel.

Supps
Switching over to Nutrex Vitadapt for my multi. Also finished up my True Nutrition HBCD, so will be switching to Gaspari Glycofuse (also HBCD). This has an electrolyte blend, so I may drop the Kaged Hydration.

Progress Update
Took some photos yesterday of a year's worth of progress. Left photos (red shorts) are Nov 2024, right photos are Sept 2023 (blue shorts). Difference of ~6# as I was mid-cut last year.

Photo angle for side chest is slightly different, but think I've been able to bring up some upper chest development and maybe some front delt/triceps. But I'll let you all decide!

Do need to work on rear delts clearly. Would also benefit from some bicep work too.View attachment 247653View attachment 247654
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Your traps are very strong and I bet they takeover for the rear delts, I 100% have this problem. Most of my rear delt work turns into trap work. For me personally it helps to try to isolate them completely. Il warm up the rotators and shoulders and then Il lay on a bench face down and with 10,15 and 20lb DB's and with a very loose grip il start grinding out 15-25 rep sets, I think facepulls are no good for guys with overpoweing traps as I can't seem to hit the delt without most of it going traps and upper back so after the reverse fly il do something like upright rows chest Supported on a 20-30° incline and then chins with a overhead grip and go into back work. If training rear delt with shoulders I start the same but after leaning upright row I do a shoulder press and continue into shoulders.
 
Segansational said:
Photo angle for side chest is slightly different, but think I've been able to bring up some upper chest development and maybe some front delt/triceps. But I'll let you all decide!
Click to expand...
100% dude, looking thicker and I'm seeing massive growth in the arms for sure as well. 🔥 🔥 Not just biceps but forearms even look thicker!
 
Segansational said:
Also, went Black Friday shopping yesterday and snagged an amazing deal from Walmart. Got this DB rack for $8.88. No lie, thought there'd be something wrong with it - but put it together and it works perfectly! Been eyeing up something like this for a long while now.
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that's a great snag for that price! I sorta missed out on BF for retail. Poured a paycheck into SNS product lol. so I should be good for at least half of 2025. I have some new shoes in my cart at amazon though for Cyber Monday that I just need to pull the trigger on.
 
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