Segansational's Motivation Log
- Thread starter Segansational
- Start date
Segansational
Well-known member
100% dude, looking thicker and I'm seeing massive growth in the arms for sure as well.
Thanks fellas.
Took @Smont advice this AM and started with rear delt flys on an Incline bench. Today's WO looked like this:
Incline Rear Delt Flys, 5x3x12
EZ bar rows, head on bench:
+20x10
+40x10
+50x10
Chin ups x 5,6,6
Close Grip Lat Pull Downs:
7 plates x 10
8 plates x 10
9 plates x 10
EZ Bar Curls
+40x10,10,10
Foam rolling, stretching, lacrosse ball work to finish.
1 hr 11 mins, 163 cals.
Everything other than my workout yesterday was rough all around from morning to night. Nothing went right at home. Hoping today is a reset on the week.
akboom87
Well-known member
Here’s to a reset and a much better week!!
Segansational
Well-known member
Well fellas, think the fun may be coming to an end here. Starting to feel that lower back pulling/tightness and just feeling a little off the past few days. Thinking the cycle is finally taking a toll. May try to ride it out at least until end of this work week... but will probably grab some Kidney Assist XT if I can get that here fairly quickly, either that or straight astralagus. Unfortunately looks like DPS is OOS, and they're usually the fastest. Anyways, this will put me towards the tail end of 5 weeks. All in all it's been fairly easy except maybe the past two or so days? So can't really complain.
Workout Notes
Did extensive warming up this AM prior to some cardio, just in case it was more muscular in nature from yesterday's back session - felt a small twinge as I got out of bed this AM. So 20 mins of foam rolling, stretching, the Big 3, etc. Followed by some time on the bike. A bit interrupted since my son woke up a little bit ago.
Workout Notes
Did extensive warming up this AM prior to some cardio, just in case it was more muscular in nature from yesterday's back session - felt a small twinge as I got out of bed this AM. So 20 mins of foam rolling, stretching, the Big 3, etc. Followed by some time on the bike. A bit interrupted since my son woke up a little bit ago.
TheMovement
Well-known member
You know the rules lmfao. Honestly some solid work thus far!
Segansational
Well-known member
You talking about gym stuff or my sex life??
Thanks brother, good to see you here again.
Well, body told me it needed the rest yesterday so skipped my WO and "slept" in. It was needed though, so the right move. But I must be doing something right consistency wise, because my wife was super confused why I didn't get up to workout! Like she was almost offended, LOL.
Leg WO this morning.
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Lacrosse ball work - definitely have some major scapula and back knots that need to be worked out.
TRX squats, 3x12
TRX alt lunges 3x10
TRX calf raises, plate raised, 3x12
BB Squats:
45x10
95x8
135x6
135x6
135x6
Again kept it here towards the tail end just to maintain things, given how my back was feeling lately. NGL, quads still feel huge right now even with less focus / load.
Seated Leg Ext:
3 plates, 3x8
Foam rolling to finish.
1 hr 14 mins, 250 cals.
Pre: 1/2 scoop Forbidden Fruit
Intra: 2 scoops Storm, 1 scoop All Bulk, 1 scoop Kaged Hydra-Charge, 4g taurine, 9g glutamine, 1/2 scoop Glycofuse.
Notes
Added in 2x500mg caps of astragalus and already feeling better 2.5 days in.
Travel basically all next week headed to the Big Easy. May throw some WOs for a loop, but will try to stay on task. Plus eat some of that good 'ol soul food.
Feeling like a thicc boy lately even though I'm hovering just above 170. If it weren't for the midsection looking like the Pillsbury doughboy, I might actually be satisfied with my look these days. However, I will be buckling down and sticking with the bulk/size regimen through the new year to help keep any gains.
Segansational
Well-known member
Also, weight check this AM:
172.8# (+1.4#) since mid-last week unofficially. Up 4.2# since the start.
BF: 16.3%
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Segansational
Well-known member
Accessory Bench Day - Week 9
Foam rolling
Scap push ups
Cat Camels
Bird dogs x10,5,3
Lacrosse ball work
Rotator cuff ex, resistance bands 2x12,12
Incline BP:
45x10
95x8
115x6
135x4
165x2
Working sets:
170x5 - solid.
170x5 - first two were a little off, but then settled in.
170x5 - only the last rep was a struggle.
Was feeling a little lazy this AM, so instead of redoing all the plates to go for 175 this morning, I just went with 170. Justifying this since I'll probably go for a strength test on Monday on flat bench.
That's all for today!
Foam rolling / lacrosse ball / stretching to finish.
Plan is some light shoulders only work tomorrow, followed by a last bench day on Monday, then I'll take the rest of the week to deload while traveling for work.
Foam rolling
Scap push ups
Cat Camels
Bird dogs x10,5,3
Lacrosse ball work
Rotator cuff ex, resistance bands 2x12,12
Incline BP:
45x10
95x8
115x6
135x4
165x2
Working sets:
170x5 - solid.
170x5 - first two were a little off, but then settled in.
170x5 - only the last rep was a struggle.
Was feeling a little lazy this AM, so instead of redoing all the plates to go for 175 this morning, I just went with 170. Justifying this since I'll probably go for a strength test on Monday on flat bench.
That's all for today!
Foam rolling / lacrosse ball / stretching to finish.
Plan is some light shoulders only work tomorrow, followed by a last bench day on Monday, then I'll take the rest of the week to deload while traveling for work.
akboom87
Well-known member
Sounds like a good plan and maybe a bench PR likely on Monday! Your incline bench has really gone up as well.
Segansational
Well-known member
Will be fun to do a bit of a test! Yeah, that's actually been the biggest jump and have to assume that bringing that up close to flat bench numbers has been helping all around, strength and physique wise.
OK, now a little decision time.
Will need all of you to weigh in here so tagging any and all who've been on my journey lately! @Hyde @SkRaw85 @Dustin07 @PolishHamm3r77 @TheMovement @slimsaw00 @akboom87 @sns8778 @Smont @MrKleen73 @TheMrMuscle @palomene
Apologies if I've missed anyone!
I turn 42 next year, and while age is a number and all of that, it puts me solidly into masters territory/back half of anyone's career in sport usually. To be clear, I've never competed in anything sport wise - Bodybuilding or Powerlifting. But I think next year I'd like the goal of actually doing something competitive.
So, do I target a mid-year BB show? Would help me finally get lean enough that I've honestly never been able to achieve in all my years of lifting, and maybe then I'd be able to keep that going - putting me in a good position from there on out. Feel like I've never really looked the part for how much I love this stuff. Just like the average dad who lifts. Would love to line up my physique with where my thoughts / daily habits are.
Or... I've been having a lot of fun chasing strength goals the past few years. I don't think I'm strong by any stretch of the imagination for those in here, but even just putting #s up on a platform and maybe trying to hit an 850 or 900 total could be achievable if programmed right. And seems respectable. However, also high risk of injury for me tbh. So it's a bit of risk vs reward here as I get older.
Looking back, I've talked about competing on here in BB twice in the past 5 years. Conversely, I've also had 3 sidelining back injuries over the past 4 years, including most recently May of this year.
I was listening to a podcast recently (3DMJ) that was basically saying that you can't really do both effectively when talking about powerbuilding. That it sort of has to be focused time/effort 90/10 one way or the other for any stretch of time.
So there it is, long rant. TL;DR - do I target a BB show or PL meet summer of 2025?
akboom87
Well-known member
Exciting stuff!
So I think first question would be what would be more satisfying for you.
A. Do a BB competition
Or
B. Power lifting comp. Pushing a total # goal
Granted I have no background in either sport as well so unknown for me as well.
Just my opinion so take that for what it’s worth. I would think go the powerlifting comp route would be the way. You could start training a program and are already in a gaining phase. Also would have to debate the risk of injury worth the investment?
BB comp seems to be a huge investment (not saying the PL comp is no less of a investment) just from my limited knowledge from the outside looking in seems like a equally difficult road but in a different sense as in physic/prep/posing etc.
Good stuff though! Like I said not a ton of knowledge in either sport so I’m not a huge resource. Definitely interested to hear other perspectives!
So I think first question would be what would be more satisfying for you.
A. Do a BB competition
Or
B. Power lifting comp. Pushing a total # goal
Granted I have no background in either sport as well so unknown for me as well.
Just my opinion so take that for what it’s worth. I would think go the powerlifting comp route would be the way. You could start training a program and are already in a gaining phase. Also would have to debate the risk of injury worth the investment?
BB comp seems to be a huge investment (not saying the PL comp is no less of a investment) just from my limited knowledge from the outside looking in seems like a equally difficult road but in a different sense as in physic/prep/posing etc.
Good stuff though! Like I said not a ton of knowledge in either sport so I’m not a huge resource. Definitely interested to hear other perspectives!
SkRaw85
Legend
That is awesome! I’m biased so I’d say go powerlifting first but I’ll say why lol.
1. It is you vs you. Not the discretion of others on how they “feel” you look.
2. Your numbers are in a database that your kids can check out.
3. One meet and you will know if it’s something you want to pursue or not. The people and friends you’ll make are like-minded.
But either route is cool and I feel you should go for it!
sammpedd88
Well-known member
Risk vs reward! Which one is going to give you the satisfaction of your hard work with less risk?
Segansational
Well-known member
Shoulders
Foam rolling
Scap Push Ups
Bird Dogs x10,5,3
Lacrosse ball
DB laterals x Resistance band facepulls
15x3x10 / 3x10
Incline reverse DB Flys
5x12
5x10,10
EZ bar upright rows
+40x3x10
EZ bar biceps curls
+40x3x10
33:31, 132 cals.
Quick and to the point this morning.
Foam rolling
Scap Push Ups
Bird Dogs x10,5,3
Lacrosse ball
DB laterals x Resistance band facepulls
15x3x10 / 3x10
Incline reverse DB Flys
5x12
5x10,10
EZ bar upright rows
+40x3x10
EZ bar biceps curls
+40x3x10
33:31, 132 cals.
Quick and to the point this morning.
SkRaw85
Legend
Open palm Facepulls with a band is a little tweak I made a while back and way more effective I believe. Try it with the band running against the back of your hands sometime and open palm. It takes the forearms out of the movement and really isolates rear delts.
Hyde
Legend
That’s how I do them
Segansational
Well-known member
So, the investment thing is a real consideration. I mean, again, never having done this but BB probably means:
Coach
Posing coach
Posing trunks
Tanning cost
Music cost?
Photo cost
Hotel
Registration
I mean, PL I might still get a coach and there's registration cost. Plus I'd need a singlet, but does seem like less expense total.
I definitely do like the first two points you have there!
There he is! I mean bb has always been my first love.
Thanks for weighing in!
That's what I'm still debating. I think PL has more inherent risk with my prior low back injuries. But getting that lean for BB is also not without other health risks of course.
That's interesting, I hadn't thought about the idea of only competing in one or more lifts vs all 3.
Probably my weakest lift, but per the above, could be a good strategy.
Thanks fellas!
---
Two other logistical thoughts:
Quick scan of local shows have opportunities early April for a PL meet with RPS. BB shows in May and June. I'm sure there are both in the latter part of the year if I look hard enough or expand my radius.
To the point earlier, I can probably roll into the new year training for PL. I have a family trip early March that I think might be tough timing-wise with a long cut prep for either BB show, as I'd want to do at least a 16 week prep...
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Segansational
Well-known member
Bench Test Day
Foam rolling / lacrosse ball
Scap push ups
Bird Dogs
Cat camels
Bench Press:
45x10
95x8
135x6
165x4
185x2 - easy
195x1 - this flew
205x1 - lift off was tough, but a solid rep. New raw PR.
Slingshot:
220x1 - New PR.
Lift off was sh!t, but repped it out. 5# SS RR vs March.
Foam rolling / stretching to finish.
52 mins, 165 cals.
Left shoulder feels a little beat up this AM, so deload is in order. Happy about the raw strength. Could've probably gone for 210, but without a spotter I just didn't feel confident. And for context, I wasn't going over 185 raw back in March, so it's progress!
Also, slept like absolute crap last night. Woke up multiple times, had a crazy dream where I was being chased by a bunch of car thieves in some maze of a neighborhood.
Pre: 1 scoop Zeus
Intra: Same as usual.
Foam rolling / lacrosse ball
Scap push ups
Bird Dogs
Cat camels
Bench Press:
45x10
95x8
135x6
165x4
185x2 - easy
195x1 - this flew
205x1 - lift off was tough, but a solid rep. New raw PR.
Slingshot:
220x1 - New PR.
Lift off was sh!t, but repped it out. 5# SS RR vs March.
Foam rolling / stretching to finish.
52 mins, 165 cals.
Left shoulder feels a little beat up this AM, so deload is in order. Happy about the raw strength. Could've probably gone for 210, but without a spotter I just didn't feel confident. And for context, I wasn't going over 185 raw back in March, so it's progress!
Also, slept like absolute crap last night. Woke up multiple times, had a crazy dream where I was being chased by a bunch of car thieves in some maze of a neighborhood.
Pre: 1 scoop Zeus
Intra: Same as usual.
Dustin07
Legend
I think BB and PL are both very good and very challenging sports in very different ways and what I find challenging in them, someone else might not. What I find enjoyable, someone else might not...
I actually feel like both sports are mentally very challenging, and that's a good thing. Both sports will challenge your discipline and grit to see it through. Be it a program for PL PR's, or grinding through the final weeks of a long cut like we watched @MrKleen73 go through.
I think I remember Layne talking about how the most important thing he ever did was drop the first entry fee into the mail though, because it committed him, and once he did that the motivation was lit on fire.
Why not do both? PL first, then cut and BB later?
I have a hard time with this one because this is literally Layne's life and I think he's still impressive. Dude is still setting records. He definitely seems more power focused these days, but if you see his recent pics/videos he always stays pretty cut and within striking distance of getting on stage if he wanted to, IMO.
I actually feel like both sports are mentally very challenging, and that's a good thing. Both sports will challenge your discipline and grit to see it through. Be it a program for PL PR's, or grinding through the final weeks of a long cut like we watched @MrKleen73 go through.
I think I remember Layne talking about how the most important thing he ever did was drop the first entry fee into the mail though, because it committed him, and once he did that the motivation was lit on fire.
Why not do both? PL first, then cut and BB later?
I have a hard time with this one because this is literally Layne's life and I think he's still impressive. Dude is still setting records. He definitely seems more power focused these days, but if you see his recent pics/videos he always stays pretty cut and within striking distance of getting on stage if he wanted to, IMO.
Dustin07
Legend
age don't mean **** lol, I turned 42 already. Definitely stronger/bigger than I've ever been before. But I will say when I was competing, or I should say towards my final competition years when I started thinning my comps out, I was enjoying them more and more because I was recognizing all the hard work that I had put in up until the day of the event was done and the event was more "for fun" for me. I was less stressed out about where I was going to rank because I knew I had built as much as I could possibly build for that day, it was just time to go out there and enjoy it with everyone else. Always a ton of camaraderie in these types of events.
SkRaw85
Legend
There’s a 51 yr old a few towns over that benches 500 regularly. He repped 460 for 4 or 5 reps a few months ago
madness! But consistency wins in the endThis is goals
Dustin07
Legend
hell yeah! look at fuckin' @dapack dude is still raising the bar. I've been chasing that guy for over a decade and he has a decade on me. I look at what he does in his 50s as setting the bar for where I should be when I'm his age. Boomers raised the bar, Gen X is smashing the bar. Millennials are going to have to look 30 at 60 and lift like they're 25 at 70.There’s a 51 yr old a few towns over that benches 500 regularly. He repped 460 for 4 or 5 reps a few months ago
I think about this a lot. feeling thicker, and pretty good about the size I have right now and even though I have made mistakes along the way, spent many years underfed and likely too focused on bodyfat but I still have been a gym rat for 27+ years and to me, it's proof that it took me nearly 3 decades to build what I have. It's a marathon for sure.
TheMovement
Well-known member
My 2cents: Powerlifting meet first as it allows the least amount of change and time commitment. Also for you and the wife having less of an interference there while allowing the little one more time to have your attention. I feel BB priorities can cause some ugly stuff in a household and the commitment puts anything else on the backburner. Just my opinion based on what Ive seen in Golds the last 8 years lol Certainly everyone is different however but Powerlifting is more forgiving in every way.
Now staying healthy is the goal lol.
Segansational
Well-known member
Yesterday's official weigh in:
173.2#, BF 16.3%. Over 5 weeks a gain of +4.6#, +0.6%
Back
Foam rolling
Bird Dogs x10,5,3
Cat Camels
Scap Push Ups
Lacrosse ball
Neutral Grip Pull Ups, 3x6
TRX rows 3x10
Lat pulldowns:
Warm up, 3 plates x 10
7 plates x 8
6 plates x 10
6 plates x 10
Meadows Rows, +20x2x10
Foam rolling to finish.
Pre: 1/2 scoop Forbidden Fruit.
Intra: Same as usual.
57:29, 157 cals.
Picked up these Ryse goodies during the Black Friday sales.
Leaving for the airport in about two hours, but got up and stuck with my normal routine this AM. Just out here trying to do the damn thing!
173.2#, BF 16.3%. Over 5 weeks a gain of +4.6#, +0.6%
Back
Foam rolling
Bird Dogs x10,5,3
Cat Camels
Scap Push Ups
Lacrosse ball
Neutral Grip Pull Ups, 3x6
TRX rows 3x10
Lat pulldowns:
Warm up, 3 plates x 10
7 plates x 8
6 plates x 10
6 plates x 10
Meadows Rows, +20x2x10
Foam rolling to finish.
Pre: 1/2 scoop Forbidden Fruit.
Intra: Same as usual.
57:29, 157 cals.
Picked up these Ryse goodies during the Black Friday sales.
Leaving for the airport in about two hours, but got up and stuck with my normal routine this AM. Just out here trying to do the damn thing!
akboom87
Well-known member
Let me know about that golden cookie one. The other 2 I have had and are delicious!
Dustin07
Legend
good points!
Hyde
Legend
That’s what I was thinking, the way the dieting makes you crappy and all the detail needed and way it impacts your family plans. You have mentioned home life already feeling strained at times recently.
Bench only, you can eat whatever you want that keeps you at the bodyweight you need and there’s only 2, maybe 3 critical training sessions in a week. Everything else like legs and back is ideal but not priorities during travel. It’s just very weekend warrior if you want it to be, more of a focal point for your regular lifting.
A meet is usually maybe a couple hundred for registration and a year federation membership, you might find one so close you don’t need a hotel, and a singlet can be had for like $50.
So if you have $250, you can compete in a nearby meet. You don’t need to change your diet and there’s 10 thousand great free programs online.
Bench only, you can eat whatever you want that keeps you at the bodyweight you need and there’s only 2, maybe 3 critical training sessions in a week. Everything else like legs and back is ideal but not priorities during travel. It’s just very weekend warrior if you want it to be, more of a focal point for your regular lifting.
A meet is usually maybe a couple hundred for registration and a year federation membership, you might find one so close you don’t need a hotel, and a singlet can be had for like $50.
So if you have $250, you can compete in a nearby meet. You don’t need to change your diet and there’s 10 thousand great free programs online.
Segansational
Well-known member
Yesterday I got up and did some cardio on a Peleton, 3.53 miles. Not sure I really burned any cals, but just got me moving I suppose. I'm not really into the "class" style set up though.
Finished up with a variety of ab exercises just to round things out.
This morning's workout was just a pump & go. Running the machines...
Hotel Workout.
Seated shoulder press:
30x10
50x10
52.5x10
55x10
Seated Chest Press:
60x10
100x10
115x10
120x
Pulldown Machine:
30x12
70x10
80x10
90x10
Rope curls:
12.5x12
22.5x10
25x10
27.5x10
Rope triceps pressdowns:
22.5x3x10
30:23, 110 cals.
Pre: 1 packet Ronnie Coleman Myoblitz. This was weird, had Sensacool - basically mint flavoring on top of fruit punch.
Intra: Ryse Hydration packet.
Pretty basic hotel gym, mostly cardio equipment and a few machines. Some DBs, small cramped space. Still amazes me when you're in a hotel this size... But the view here was pretty good up on the 32nd floor looking over the Superdome.
Finished up with a variety of ab exercises just to round things out.
This morning's workout was just a pump & go. Running the machines...
Hotel Workout.
Seated shoulder press:
30x10
50x10
52.5x10
55x10
Seated Chest Press:
60x10
100x10
115x10
120x
Pulldown Machine:
30x12
70x10
80x10
90x10
Rope curls:
12.5x12
22.5x10
25x10
27.5x10
Rope triceps pressdowns:
22.5x3x10
30:23, 110 cals.
Pre: 1 packet Ronnie Coleman Myoblitz. This was weird, had Sensacool - basically mint flavoring on top of fruit punch.
Intra: Ryse Hydration packet.
Pretty basic hotel gym, mostly cardio equipment and a few machines. Some DBs, small cramped space. Still amazes me when you're in a hotel this size... But the view here was pretty good up on the 32nd floor looking over the Superdome.
akboom87
Well-known member
Not bad for a hotel session! Also nice view, it looks nice weather wise. It was 0 here this morning
TheMovement
Well-known member
Keeping pace and consistency! Man your on to something now!
Segansational
Well-known member
It was actually uncharacteristically cold for New Orleans, but still only like in the mid-50sNot bad for a hotel session! Also nice view, it looks nice weather wise. It was 0 here this morning
Yeah, a nice view for sure of the city. Got to see the Superdome all lit up this morning before the sunrise came up. Was pretty cool.
Trying man! There's definitely something just to the routine of it all - There's basically no question in my mind nowadays whether I'll be working out or not. Of course I will.
One last WO this morning before I head back home. Tomorrow will be my rest day.
Legs - Hotel Session
Stretching / foam rolling
Scap push ups
Cat Camels
Bird Dogs x10,5,3
Machine Leg Press:
90x12
145x3x10
Seated Leg Curls:
50x3x10
Leg extensions:
70x3x10
Calf raises:
3x15
Cable trunk twists:
2.5x2x10 per side
Foam rolling / stretching to finish.
45:21, 134 cals.
Pre: 1 packet MAN Game Day
Intra: Ryse Hydration
Post: Fairlife Chocolate Milk
Notes
Lower back has been a little off this week while traveling. Just feels like alignment is a little bit off, but I never sleep well in a hotel bed no matter how nice it might be. Left knee feeling a little creaky and last night my left quad kept firing / twitching before bed.
Segansational
Well-known member
I've heard that magnesium is good for sleep in general? My wife takes it, but for different reasons.
Shoulders/Arms
Stretching
Cat Camels
Bird Dogs x10,5,3
Incline bench DB laterals
5x3x12
DB laterals x Facepulls:
10x3x12 / resistance band x 3x12
EZ bar curls x Dips:
+30x3x10 / 3x10
Machine curls x TRX triceps ext:
2 plates x 2 x 12 / 2x12
Stretching / lacrosse ball to finish.
Pre: 1 scoop Forbidden Fruit
Intra: Last scoop of All Bulk, 1 scoop BCAAs, 1/2 scoop Glycofuse, 4.5g glutamine
48:25, 154 cals.
Basically still doing this deload-ish workout week, so I dropped everything about 5-10# per exercise and increased to the 10-12 rep range. One more deload tomorrow for flat bench before I get back into it.
Added Supplements:
Liver Assist XT
NAC 250mg
Astragalus 1g
Optimize T
FadogiaXT
Trib 750
Letrone
Rebirth
akboom87
Well-known member
I notice my sleep for sure if I go several days without magnesium. Pretty much a staple year round for me.
Hyde
Legend
Magnesium is an essential mineral used for many things from neurology, relaxing the muscles after contraction, healthy blood pressure regulation, mood, etc. We cannot get it sufficiently from food, especially for someone who is a lifter. It’s one of the very few supplements that most people should be taking.
Astragalus at that dose has some immune benefits, but if you want kidney support you need at least 3g daily. Just FYI without knowing your reason for using it!
Astragalus at that dose has some immune benefits, but if you want kidney support you need at least 3g daily. Just FYI without knowing your reason for using it!
Segansational
Well-known member
Going to give it a shot. Sometimes I just don't want to use melatonin, as that only helps with falling asleep - not staying asleep anyways.
I'll definitely keep some on hand for when I have that overactive muscle twitch.
Will bump the astragalus up as well.
Bench Deload
Foam rolling / stretching
Bird Dogs x10,5,3
Lacrosse ball
Rotator cuff ex, resistance bands 2x12,12
Bench Press:
45x12
95x10
135x8
155x6
155x6
155x6
Machine Chest Press:
6 plates x 3 x 12
Machine Flys
3 plates x 2 x 12
Pre: 1 scoop Forbidden Fruit
Intra: Same as yesterday
1 hr 9 mins, 153 cals.
Yesterday was definitely off. Everything was irritating me. One week into PCT, but just added the test boosting supps (yesterday was day 2). No real drive this AM. Did 1 cap Magnesium Glycinate last night pre-bed. No noticeable effects, but will be using all this week to test out.
Hyde
Legend
So the normal daily recommended intake of magnesium is 400mg for the average person. So this is going to be 3-4 capsules usually depending on yours is dosed. I take 400 every night, often over an hour before bed - it rarely makes me feel directly sleepy, just possibly more relaxed.
It’s like a B vitamin. You’re not going to feel much, but it’s important if you want things to run optimally.
It’s like a B vitamin. You’re not going to feel much, but it’s important if you want things to run optimally.
akboom87
Well-known member
Same here I just pop my 4 in the evening. Does not make me sleepy or anything but just a more restful easier sleep for me.
Segansational
Well-known member
One i have is Qunol brand, 420 mg for 2 caps. Will try that out at full dose. Forgot last night anyways.
Back
Foam rolling
Scap Push Ups
Bird Dogs x10,5,3
Close Grip Lat Pulldowns:
3 plates x 12
6 plates x 10
7 plates x 10
7 plates x 10
Deadlifts, double overhand grip:
45x10
95x8
135x6
There must be something off on my form or alignment while I'm pulling as even 135# caused me to pause. Didn't hurt anything, but left side had that sense of an underlying twinge just on the top of my backside/hip. Again, just listening to my body I stopped here.
I'm sure there's also something to the motor memory of the movement since I've been away from it, but was of course very dissappointed here. Not giving up yet on DLs, I may try working on light sumo pulls to see if that goes any better for me. Or maybe reverting back to mixed grip.
Single arm DB Rows
30x3x10
Just finished off with a light weight isolation movement, braced, so as not to cause any trunk twisting.
Fitbit didn't record at all.
Last scoop of Forbidden Fruit, so will be switching things up. I've been sitting on a tub of Dethroner so may use that. Or may go with Superhuman Pre Bad Santa, because 'tis the season.
akboom87
Well-known member
This might not be your problem, but for me when I was having issues with the deadlift I had to narrow my stance. I was trying to be to wide and nothing worked and it was ****. I’m just a tad under shoulder width which feels super narrow but way better for me.