Segansational's Motivation Log

[Segansational]

Had a great weekend celebrating the kids and with family. Slept like dog sh!t though. Even last night back in my own bed. Thinking it may partly be the pre-bed protein shake, but Sat was just the bed & uncomfortable heat.

Deload Week

Foam rolling / stretching
Cat Camels
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
45x12
95x10
135x3x8

Incline DB Flys:
15x3x10

Foam rolling / stretching / lacrosse ball to finish.

56:44, 163 cals.

Pre: 1 scoop Dethroner, 1 soft gel Alpha One. SNS staples.
Intra: Same as prior.

 

[Dustin07]

@Dustin07 I think what you think is “stretching” is what would generally be considered soft tissue work - a yogi would laugh at my warmup protocols because they are nearly entirely dynamic.

You have to be able to safely move into the necessary ROMs you’ll be demanding of your body - that’s it. So how tight you are going into the session is going to largely determine what you need. It’s extremely individual, and you should notice variations in your preparedness just based on what your recent training & activity is, or even the time of day. I don’t NEED much at all for most evening sessions, but in the morning I can be stiff as a board often. You also need to get your tissue up to operating temp before you really start loading up the weights. Again, this is going to very a lot.

For sure. It's funny you mention Yogi's cause when I was doing a lot of running + lifting I still believe that yoga sessions once a week or twice a month was a life saver for me even though I hate yoga. It is funny how personal it all is though as you work through ROM. I always start light, empty barbell, 95lbs etc and work up and if something is sore/tight (usually adductor or something) I have to get squats over say 185+ before things feel good. Whereas my son and my buddy both look half retarded when squatting 225 or less. like the weight is so light for them they just don't have the focus, they get squirrely, but once they hit between 275-315+ their form just gets dialed in and the look fantastic.

Yeah, that could definitely be a part of the issue. Most of us here don't enjoy the winter months when it is dark by the time most people leave work. However as far as sleep or whatever it just doesn't affect that many people that much. Some people whine about it and say they are thrown off by it but for me missing an hour of sleep is going to be a very minimal disruption, and I still sleep the same amount of hours that Sunday anyway, it is just an hour later when I wake up and I go to sleep when I get tired. The wife and I try to be in the bedroom to start winding down by 8:00-8:30 so it keeps me pretty close to my normal sleeping pattern. Also, like I mentioned it is always dark when I get up and I don't make it out into the sun until I go for my walk midday which according to Huberman does nothing for circadian rhythms. So I think it just has less of an effect on me personally due to my early wake up time precluding that I never see sun or catch any UV rays before midday.

another thing that's been on my mind the past few weeks with the DST is that this last run of var I did with a little epiandro did not serve me well. I had decided to cut it short, shortly after the DST changeover when I was feeling like absolute trash, anxious, slightly elevated BP etc. and a lot of what I was blaming on the time change might have been just my poor reaction to the PED's or a combination of the two. Because lately since going back fully natty I've really felt fantastic.

Notes
Well, didn't hit my log goal of 185x3x8 today, so guess it's time to pay up @MrKleen73! Miscalculated at some point and thought I had an extra week in there. But all in all, I am glad to hit 185 for reps after my last set back (not calling it an injury). So, time to take the power back. Can't be too mad about performance today though - midstrength now and on the up & up - without causing any pain.

I've been disconnected a bit on AM but it seems to me like even if you didn't hit your top end goal, you did a good job of building up your base and there is a lot of 2025 left to keep pushing!

 

[MrKleen73]

another thing that's been on my mind the past few weeks with the DST is that this last run of var I did with a little epiandro did not serve me well. I had decided to cut it short, shortly after the DST changeover when I was feeling like absolute trash, anxious, slightly elevated BP etc. and a lot of what I was blaming on the time change might have been just my poor reaction to the PED's or a combination of the two. Because lately since going back fully natty I've really felt fantastic.

It could have definitely been the gear, even at a lower dose orals will make you feel lethargic, start bothering your stomach, and effect appetite. The lethargy is a given if you are not on a test base, even with the EpiAndro. You might have been able to keep estrogen up with some oral DHEA to help with that. However orals aren't fun, or that healthy, but are what you get limited to when you can't or won't pin. An injection based cycle feels good, especially a test only cycle, but orals, they have a higher price health and sides wise. You can feel the suck after a few weeks.

 

[Hyde]

It could have definitely been the gear, even at a lower dose orals will make you feel lethargic, start bothering your stomach, and effect appetite. The lethargy is a given if you are not on a test base, even with the EpiAndro. You might have been able to keep estrogen up with some oral DHEA to help with that. However orals aren't fun, or that healthy, but are what you get limited to when you can't or won't pin. An injection based cycle feels good, especially a test only cycle, but orals, they have a higher price health and sides wise. You can feel the suck after a few weeks.

Every time I take orals I’m like, “Why did I start doing this again?” They’re just totally unsustainable taken daily for me. Anavar is the only one; I took that for about 6 weeks back in ‘22 leading into a meet with no issue besides needing Pepcid the last month. But everything else has become a total no-go for daily use. Short spells of preWO only is probably it for me, at this point.

 

[Segansational]

I've been disconnected a bit on AM but it seems to me like even if you didn't hit your top end goal, you did a good job of building up your base and there is a lot of 2025 left to keep pushing!

Thanks man. Yeah, like I said I'm not too upset about missing my goal because I was just off in my programming. Strength seemed to progress pretty well.

Definitely more to come in 2025!

 

[Dustin07]

It could have definitely been the gear, even at a lower dose orals will make you feel lethargic, start bothering your stomach, and effect appetite. The lethargy is a given if you are not on a test base, even with the EpiAndro. You might have been able to keep estrogen up with some oral DHEA to help with that. However orals aren't fun, or that healthy, but are what you get limited to when you can't or won't pin. An injection based cycle feels good, especially a test only cycle, but orals, they have a higher price health and sides wise. You can feel the suck after a few weeks.

Every time I take orals I’m like, “Why did I start doing this again?” They’re just totally unsustainable taken daily for me. Anavar is the only one; I took that for about 6 weeks back in ‘22 leading into a meet with no issue besides needing Pepcid the last month. But everything else has become a total no-go for daily use. Short spells of preWO only is probably it for me, at this point.

I think the day is coming, maybe not this year but I have a larger circle here locally who are on TRT and I like the idea of connecting with a dr who can at least help me in the beginning with smart doses, reading blood panels with a critical eye for adjustments etc. I did like that on var I did not need or want preWO, but now that I'm basically back to a natty regiment, I also sorta like being able to pound a preWO, lol. damned if you do, damned if you dont.

 

[MrKleen73]

I wouldn't say you can't use a pre-workout when on gear. Especially a milder one like Var. Just maybe not a full dose if it is a high stim, but any of them in that 200mg caffeine range should be fine on a lower dosed cycle unless you already have BP issues. Of course a double or triple shot of espresso will get you amped up too with a little less caffeine, some antioxidants and catecholamines to help with appetite suppression too.

 

[Segansational]

Arm Day.

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

TRX biceps x TRX triceps, 3x12 each supersetted

EZ bar curls, +40x3x10
Close Grip BP, 135x3x8 - was too lazy to switch this out. Realistically, should've dropped this for deload week. Oh well.

Machine Preacher Curls, 3 plates x 3 x 12
Superset with
Reverse grip resistance band pressdowns, 3x10

1 hr 11 mins, 189 cals.

Pre: 1 scoop Dethroner, 1 soft gel Alpha One
Intra: Same as prior.

 

[MrKleen73]

@Segansational Have you ever tried First Call preworkout? I got about 5 samples of it at my contest, and man I really enjoyed it. It is owned by a vet, and I believe some of the profits are donated to vets if I remember correctly from talking to them at the booth. It is high stim, or feels high stim but clean energy, and I really enjoyed it. Just something you might want to put on your radar.

 

[Segansational]

@Segansational Have you ever tried First Call preworkout? I got about 5 samples of it at my contest, and man I really enjoyed it. It is owned by a vet, and I believe some of the profits are donated to vets if I remember correctly from talking to them at the booth. It is high stim, or feels high stim but clean energy, and I really enjoyed it. Just something you might want to put on your radar.

View attachment 251310

Have not, but yeah, 370 mg caffeine sources + dynamine + hup A is probably a good bit of focus.

And always like when a brand has a mission behind it. I forget which brand, but there's one started by a firefighter I think and they support them.

But... Doomsday just arrived and I am chomping at the bit to try it!! Tomorrow will still be an off day, but think I'm going to go full bore on Friday on deads with this one:

 

[MrKleen73]

Looks legit for sure. Sometimes theobromine makes me feel like I am having a blood sugar issue. I will get all amped up but feel really weak and like I have less neural drive. I think I might be okay with 100mg though.

 

[Segansational]

Doomsday Review:

Effects:

Mixed up a full scoop, but thought better against taking it all for the first go round. Drank/sipped about 3/4 of it this AM.

Feel it kicking in at the 15 mins mark. At 20 mins post pull ups, could feel that dialed in focus and a little bit of the jitters.

25 mins in after my 2nd warm up set of deads and heart rate was up.

42 mins in the mild "buzz" went away. Slightly increased sweating at this point with the GBB in there.

End of my full workout session, about 1 hr, the full effects of the sweating were in play.

Taste:

Have the Hawaiin flavor. Sweet, good flavor with no real aftertaste. Very pleasant.

Overall: I probably could do 1 full scoop, but 3/4 was just about perfect. Haven't had a pre like this in a while. Will be nice for those times I really need to dial in.


Back Workout

Foam rolling / stretching
Bird Dogs x10,5,3

Neutral grip Pull Ups, swissies grip x 5,5,4

Deadlifts, swissies grip:
Warm ups,
45x10
95x8
135x6 - belted here on out.
165x4
185x1

Working sets:
185x6
185x6
185x4 - stopped here.

Was going to test 3x8 or at least 4x6, but on my last set here didn't feel super confident, but my son also came down at this point so I pulled the plug.

These were still slow reps, really focused on core bracing and levering appropriately.

1 hr 1 mins, 201 cals.

Pre: 3/4 scoop Doomsday, 1 soft gel Alpha One.
Intra: Same as prior.

That'll be it for workouts until next week while I'm traveling. So most likely a Tuesday hotel gym workout after a full day of traveling prior. Have a great weekend everyone![/I]

 

[Dustin07]

seems like your deads are coming along pretty good!
this week I forgot to reload my "work stash" of pump addict and realized I had an old bottle of Ryse preWO in the cabinet so I took that. man it was miserable. the beta alanine kicked my ass before I was even changed into my lifting clothes and I sweat through absolutely everything. the flavor was way too sour for my liking too. I gotta say after all this time, Pump Addict is still my favorite for just a clean source of energy and focus. Steve is really great at ingredients...

 

[akboom87]

Looking great man on the deads!

 

[Hyde]

Got through it without being hurt, got to enjoy the new Pre, sounds like a quality Friday session! Enjoy your weekend sir.

 

[Segansational]

Looks legit for sure. Sometimes theobromine makes me feel like I am having a blood sugar issue. I will get all amped up but feel really weak and like I have less neural drive. I think I might be okay with 100mg though.

See my review, but this one was definitely solid!

seems like your deads are coming along pretty good!
this week I forgot to reload my "work stash" of pump addict and realized I had an old bottle of Ryse preWO in the cabinet so I took that. man it was miserable. the beta alanine kicked my ass before I was even changed into my lifting clothes and I sweat through absolutely everything. the flavor was way too sour for my liking too. I gotta say after all this time, Pump Addict is still my favorite for just a clean source of energy and focus. Steve is really great at ingredients...

Yeah, I just need him to make it without alpha y and I'd be back on that train.

Looking forward to the other pre's he says he has in the works.

Looking great man on the deads!

Thanks brother, just trying to get back to building some base.

Got through it without being hurt, got to enjoy the new Pre, sounds like a quality Friday session! Enjoy your weekend sir.

It was! Thank you.

I have about 6.5 hrs of flight time coming up headed out to the West Coast this week for work. Hoping all that sitting doesn't flare up my tailbone issue. The other day sitting in a crappy office chair it was starting to bug me. Considering taking my seat cushion from my home office for the flight...

Also, was listening to the latest Hammer & Chisel podcast and they were talking about the benefits of a bodybuilding phase in between PL meet preps. A lot around joint sparing, difference in fatigue type, etc. Even though I'm not really doing weights that I would think truly justifies the type of load differential they were talking about - a lot of it made sense to me. So I might switch to more hypertrophy type training after I return from my work trip. Figure I still have plenty of time before I need to truly buckle down and prep for Nov...

 

[Dustin07]

Hey dude I just got your DM, let me know what town you're in!

 

[Segansational]

Hotel Gym Workout

Warm ups,
Foam rolling / stretching
Cat Camels
Scap Push Ups
Bird Dogs x10,5,3

Leg Press Machine:
Warm up:
90x3x15

Working sets:
130x10
145x10
160x10
175x10
190x10

Calf raises (same machine):
100 x 3 x 12-15

Seated leg extensions:
45x12
55x10
70x10

RDLs, bar only. Star Trac Max Rack.
3x10
This is one of those two plane Smith Machine set ups.

Finished off with some more stretching/foam rolling.

38 mins, 149 cals.

Finished off with 15 mins of cardio on the bike.

Pre: 1/2 packet C4 (1 serving)
Intra: Ergonine & Ryse Hydration packets

Notes
Couldn't sleep at all. Partly due to not being able to shut off my brain, partly due to my room being hot, and also the time change. Got up 5 AM local time. The good news is the gym here is very well equipped and spaced out. No one on top of each other. So got in my normal leg day routine, minus squats to save my lower back. Should be able to get in a good chest workout / upper body session tomorrow too. Probably the only good part of this journey so far.

 

[Dustin07]

sounds like a decent hotel gym, and good on you for maintaining that 5am even with the time zones etc. that first day can be a bit hard with the jet lag from time zone changes...

 

[Segansational]

sounds like a decent hotel gym, and good on you for maintaining that 5am even with the time zones etc. that first day can be a bit hard with the jet lag from time zone changes...

Well, the only positive is 5 AM here feels like 8 AM for me!

Hotel Workout 2

Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Foam Rolling
Rotator cuff ex, 2.5x2x10/10

Floor Presses, Star Trac Max Rack:
Warm ups,
Bar x 15
+50x12
+70x8
Working sets:
+90x3x6

Machine Chest Press, neutral grip:
Warm ups,
85x12
Working sets:
130x3x8

Incline DB Presses:
Warm up,
25x10
Working sets:
40x8
45x7
45x7

Resistance band cable Crossovers:
30x12,10,10

Foam rolling/ stretching to finish.

54:23, 289 cals.

Pre: 1/2 packet C4 (1 serving), 1 soft gel Alpha One
Intra: 1 packet Steel Pumped AF, 1 packet Ryse Hydration

 

[MrKleen73]

Nice work on the deads, great progress. Yeah, a bodybuilding program could be beneficial, but if competing I would still have your target lifts around 5-6 reps for movements you intend to compete in. Plenty enough volume to build, and then you can do bodybuilding stuff for the rest. Keep the movement and effort nice and fresh on the competitive movements. Something else in between would be something like Layne Norton's PHAT.

 

[Dustin07]

Something else in between would be something like Layne Norton's PHAT.

I used to love PHAT!

 

[Segansational]

No workout yesterday, but got one in this morning.

Arms
Foam rolling / lacrosse ball / stretching.

Machine cable curls
1 plate x 12
3 plates x 3 x 10

Dips, 3x10

TRX biceps x TRX triceps, 3x10

EZ bar curls, +40x3x10

Close Grip BP
45x10
95x8
95x10
95x7

Wow, doing these at the end of my workout was brutal!

46:16, 134 cals.

Pre: 1 scoop Dethroner, 1 soft gel Alpha One
Intra: 1 scoop Kaged Hydra-Charge, 1 scoop Xtend Zero Sugar, 1/2 scoop Karbolyn, 5g creatine mono.

 

[Segansational]

Monday morning workout.

Bench
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3
Resistance band rotator cuff ex, 2x12,12

Bench Press:
Warm ups,
45x10
95x8
135x6
165x4
185x2

Working sets:
155x3x6

These felt heavy this AM.

Machine flys:
2 plates 3x12

58:06, 175 cals.

Pre: 1 scoop Decim8, 1 soft gel Alpha One, 3 caps Peptibolic.
Intra: Same as prior.

Notes:
Starting up this new stack of Pepti-bolic pre, the new Formeron post-WO/post-shower.

Bench didn't go as planned today, even with Decim8 pre. Could be due to the fact my daughter woke up last night. Could just be coming off of last week's work travel. Was supposed to have Friday off, but ended up having to cancel that and work. But did get a massage in over the weekend. Had my masseuse really focus on my shoulder blade area (she still wasn't able to fully get rid of the knot on my right side), and my gluteus medius where particularly my left side felt tight. Also noting that my right lower back has not been feeling 100%.

 

[akboom87]

Those close grip presses can be a great finisher! Solid work man! Be interesting to see what you can get out of the formeron.

 

[Segansational]

Those close grip presses can be a great finisher! Solid work man! Be interesting to see what you can get out of the formeron.

Yeah, I'm a little concerned about the reports of how wet it is, but I figure I'm trying to add a few lbs right now anyways...

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

Neutral Grip Pull Ups x 6,6,5

Wide grip lat pulldowns:
3 plates x 12
8 plates x 3 x 8

BB rows, overhand grip, belted:
45x12
95x3x10

Deadlifts, swissies grip, belted:
95x10
135x3x6

DLs at the end were a little rough, but just trying to keep the movement there while my main focus is hypertrophy right now.

Foam rolling / stretching to finish.

1 hr 17 mins, 185 cals.

General session was very good fueled by Doomsday, moderate sweating, and very lat focused. Would like to bring my back width back up again as I feel I've moved away from that. Also, my physique looks like sh!t right now.

Pre: 3/4 scoop Doomsday, 1 soft gel Alpha One, 3 caps Pepti-bolic.
Intra: Same as prior.

 

[Segansational]

31 mins on the bike, 150 cals (yes, low burn) this morning. Been doing 3 pumps of Formeron post-WO, so will flag that right now I'm basically only half dosing at the moment. Back felt OK today, so no CurcuPrime. But generally am doing 1-2 pumps daily, depending on how I'm feeling.

 

[MrKleen73]

So you said Formeron was considered wet now, or did I misread that? It shocked me because Formeron is an AI/Prohormone and is very dry typically. If it is wet, I wonder what else they added in to make it wet.

 

[Hyde]

So you said Formeron was considered wet now, or did I misread that? It shocked me because Formeron is an AI/Prohormone and is very dry typically. If it is wet, I wonder what else they added in to make it wet.

The new AI compound in it either isn’t as dry, or the sheer volume of DHEA they’ve added to make it more of an otc anabolic product has left it on the wet side. I believe it also has ecdysterones in it or another natty anabolic. But it’s no longer effectively an AI product.

 

[MrKleen73]

The new AI compound in it either isn’t as dry, or the sheer volume of DHEA they’ve added to make it more of an otc anabolic product has left it on the wet side. I believe it also has ecdysterones in it or another natty anabolic. But it’s no longer effectively an AI product.

That's unfortunate. I was a big fan of OG Formeron as an anabolic AI. I obviously haven't looked at the new version yet. I still have 2 bottle of exemestane at the house, so I haven't had a reason to look yet.

 

[Segansational]

So you said Formeron was considered wet now, or did I misread that? It shocked me because Formeron is an AI/Prohormone and is very dry typically. If it is wet, I wonder what else they added in to make it wet.

Yep, not what it used to be!

DHEA and ecdy now. Atriplex (on some of their other products) as I think muscle building or natty AI? I can't remember.

So very different.

 

[Segansational]

So, was looking back through my log and old progress pics. In recent times, June '22 was probably my best look.

Had come off of a 8-12 week cut, weighed about 5-6# less than I currently do, with about a 1% less body fat. Was on a DCY stack with paradoxine/BAIBA thrown in there. Towards the tail end I was stacking TD epiandro + mithras for a recomp.

Look was full and vascular (vs soft and round now). Was running 5/3/1 and using weights probably 100# heavier on all major lifts than right now too for working sets, granted I'm older and more fragile (LOL).

Gotta get back to that. Here are some photos from back then. I'm a far cry from that at the moment.


Today's WO, Legs.

BB squats:
45x10
95x8
135x3x6

RDLs, 1" bar:
x10
+40x8,8

Seated leg ext, 3 plates x 3 x 10

Thor Kettlebell Swings, 3x10
Saw I was also using these back then and haven't touched this piece of equipment in a while.

1 hr 2 mins, 179 cals.

 

[Dustin07]

what were you using back then? I saw this quote from Hyde in your thread around that era:

The Anabolics are the workers, but the food is the building materials. They will build to the potential you provide in supplies, whether that be a deficit or surplus.

Decide what you want and assign resources accordingly. Anything worthwhile takes effort.

I know for me, the difference is always either training volume, or food. In a strength cycle/bulk I tend to get too much volume, not enough food. On a cut, I definitely enjoy the freedom of going full hypertrophy, but I do catch myself with too many calories easily if I'm not careful.

Take into account a single glass of whiskey/bourbon is probably 200 calories. (I'm speaking realistically because nobody pours a single shot on an ice cube, and higher proof has more calories than the low proof stuff your mom would drink lol). You have a few of those after work or on the weekends and it adds up quickly. Not to mention the other ways that liquor hurts a cut and recovery.

I know for me that's one of the biggies. not allowing as much snacking, cutting alcohol, etc allows me to really enjoy more appropriate recovery food in higher portions, better sleep, etc.

 

[Segansational]

what were you using back then? I saw this quote from Hyde in your thread around that era:

See below. Debating throwing in some oral epiandro on top of my current regimen.

Was on a DCY stack with paradoxine/BAIBA thrown in there. Towards the tail end I was stacking TD epiandro + mithras for a recomp.

Bench Accessory Lifts

Foam rolling
Bird Dogs x10,5,3
Cat Camels
Rotator cuff resistance bands 2x12,12

Floor Presses:
45x10
95x8
135x3x6

Incline Close Grip BP:
135x3x8

Machine Presses:
8 plates x 3x10

Resistance band flys:
20x3x12

1 hr 11 mins, 301 cals.

Pre: 1 scoop Decim8, 1 soft gel Alpha One. 3 caps Pepti-bolic.
Intra: Same as usual

Noting I just ran out or Joint Support XT. About time to reup on staples, including the new SNS multi. But also have to pick up some more protein, so debating waiting until Memorial Day sales kick in...

Weight: 169.2#
BF: 15.8%

 

[Dustin07]

Debating throwing in some oral epiandro on top of my current regimen.

I have a ton in stock that I probably won't ever use....

 

[MrKleen73]

I have a ton in stock that I probably won't ever use....

Hint Hint...

 

[Dustin07]

Hint Hint...

bingo lol. I overstocked I probably have like 8 bottles or more stashed I need to take a look at. I could see myself with the occasional preWO hit but generally speaking I'm still doing my long term research and consideration of TRT type stuff. my wife has a friend who is repping a peptides company now (all oral) with crazy strong results. if she goes down that road I might have to have the anabolics and TRT discussion with her lol

 

[Segansational]

Might hit you up. Wanting to give these enough of a go to determine their effects. Which, so far one week in...

Mostly noticing that my recovery is actually feeling worse. Two thoughts here:

1) I'm missing the other components of the Pepti-Plex or Prime for recovery.
2) Something in the Formeron or DL-185, the natty anabolic side of things, is actually causing my body to need more nutrients or recovery to build, that I'm just not giving it yet.

Also, I've moved up to 4 pumps Formeron post-WO shower.

Felt very tired and body overall just feels not at 100%. We'll see how this week goes.


Anyways, off day yesterday. Back in the gym this AM for a quick shoulder WO before all of the mother's day activities.

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

DB laterals, 15x3x10
Reverse Incline flys, 5x3x15
Upright EZ bar rows, +40x3x10
BB shrugs, Swissies Grip, 135x3x10

Foam rolling to finish.

31:47, 129 cals.

Pre: 1 scoop Dethroner, 1 soft gel Alpha One, 3 caps Pepti-bolic
Intra: Same as usual.

Also, the top 4 at Pittsburgh Pro was absolutely insane! This is what peak looks like in competition.

 

[Segansational]

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

Bench:
Warm ups,
45x10
95x8
135x6
165x4
185x2

Slingshot:
195x5

Burnout reps:
155x8
155x6
155x4

50:57, 188 cals.

Pre: 1 scoop Decim8, 1 soft gel Alpha One, 3 caps Pepti-bolic
Intra: Same as prior.

Workout felt good today. Strength felt on par with where it's been prior, so better than last week. Slingshot and Hypertrophy set at the end both felt solid. Maybe should drop back to about 150# on those to keep reps higher through all 3 sets, but generally the pump & mind-muscle connection was there. Maybe I'm back on the up & up.

 

[PolishHamm3r77]

Maybe should drop back to about 150# on those to keep reps higher through all 3 sets, but generally the pump & mind-muscle connection was there.

I have always wondered about this, hypothetically 3 sets at 150lb. Set 1 you get 10 but felt like you had 2 RIR. So you hit 150lb at 3x10. 30 reps total. Now say you hit the 12 reps on set 1 then 10 on set 2 and 8 on set 3. Still 30 reps total but all 3 sets were 0 RIR. Which caused more hypertrophy? 3 sets to failure or 3 balanced sets? Total volume would be the same. Things that make you go Hmmmmm???…

 

[Segansational]

I have always wondered about this, hypothetically 3 sets at 150lb. Set 1 you get 10 but felt like you had 2 RIR. So you hit 150lb at 3x10. 30 reps total. Now say you hit the 12 reps on set 1 then 10 on set 2 and 8 on set 3. Still 30 reps total but all 3 sets were 0 RIR. Which caused more hypertrophy? 3 sets to failure or 3 balanced sets? Total volume would be the same. Things that make you go Hmmmmm???…

Well, that scenario the total volume/weight lifted would be the same.

But in my case, let's say I hit 150x3x10 vs 155x8,6,4 like today. Total volume/weight lifted would be 4,500 vs 2740.

Now I think there's still something to the weight acclimation, and probably how close you get to failure on sets, but that is a pretty big difference. But I guess I figure with the pyramiding up to the double and the slingshot work, I should be getting in my strength/handling of heavy load.

Dunno though, so wanting others to weigh in too.

Anyways, quick weight update: 169.2# (+0.6#), 15.9% (+0.1% BF). So something's working...

 

[Dustin07]

Might hit you up. Wanting to give these enough of a go to determine their effects. Which, so far one week in...

for sure, they ain't going anywhere lol

I have always wondered about this, hypothetically 3 sets at 150lb. Set 1 you get 10 but felt like you had 2 RIR. So you hit 150lb at 3x10. 30 reps total. Now say you hit the 12 reps on set 1 then 10 on set 2 and 8 on set 3. Still 30 reps total but all 3 sets were 0 RIR. Which caused more hypertrophy? 3 sets to failure or 3 balanced sets? Total volume would be the same. Things that make you go Hmmmmm???…

I've gotten to the point where I don't care what the weight is if I'm going to failure for those burnout sets. I do try to get that last set to be probably 6-10+ (aiming for 12-15) so it might be super light weight. lifting with my son yesterday was awesome because on db incline I told him when I hit failure, he's going to spot me 2 more reps. we pushed through and I think hit like 4-5 assisted reps for absolute misery. it was awesome. essentially I had 100% of the weight on the eccentric and then probably 80-90% of the weight on the concentric.

 

[MrKleen73]

I have always wondered about this, hypothetically 3 sets at 150lb. Set 1 you get 10 but felt like you had 2 RIR. So you hit 150lb at 3x10. 30 reps total. Now say you hit the 12 reps on set 1 then 10 on set 2 and 8 on set 3. Still 30 reps total but all 3 sets were 0 RIR. Which caused more hypertrophy? 3 sets to failure or 3 balanced sets? Total volume would be the same. Things that make you go Hmmmmm???…

All other things being equal with volume, the higher effort is going to bring more hypertrophy. assuming recovery needs are met that is. You are telling it with more harder reps that it needs more growth to be able to keep up. It is just a stronger signal.

 

[Segansational]

Woke up right at my first alarm. 5:15 and was up and at 'em!

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

Neutral Grip Pull Ups x 4,5,5

Wide grip lat pulldowns:
3 plates x 12
8 plates x 3 x 8

BB rows, overhand grip, belted:
45x12
95x10
105x9
105x9

These were great for lat activation today. Upped weights from last week.

Deadlifts, swissies grip, belted. Resistance band pull aparts prior to each set:
105x10
135x9
135x8
Really felt the squeeze here. Great push in bare feet and absolutely gave it my all today. Sweating, muscle connection, today was another dialed in workout!

Foam rolling / stretching & a little posing to finish.

Holy hell I'm fat. But just reminding myself I need to grow.

1 hr 16 mins, 313 cals.

Pre: 1 scoop Decim8, 1 soft gel Alpha One, 3 caps Pepti-bolic.
Intra: Same as prior.

Notes
Was watching Seth Feroce's pull day video on his YouTube. Saw him focus in on two ideas, one that pull ups are not the same as pulldowns. And two, finger guns/removing the index/thumb from pulling activates more of the lats because it takes out the biceps. Really like this. I usually pull a lot with overhand grip without thumb anyways, but switched to this one set two of BB rows and definitely can feel the difference. Good meathead sh!t.

 

[slimsaw00]

Woke up right at my first alarm. 5:15 and was up and at 'em!

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

Neutral Grip Pull Ups x 4,5,5

Wide grip lat pulldowns:
3 plates x 12
8 plates x 3 x 8

BB rows, overhand grip, belted:
45x12
95x10
105x9
105x9

These were great for lat activation today. Upped weights from last week.

Deadlifts, swissies grip, belted. Resistance band pull aparts prior to each set:
105x10
135x9
135x8
Really felt the squeeze here. Great push in bare feet and absolutely gave it my all today. Sweating, muscle connection, today was another dialed in workout!

Foam rolling / stretching & a little posing to finish.

Holy hell I'm fat. But just reminding myself I need to grow.

1 hr 16 mins, 313 cals.

Pre: 1 scoop Decim8, 1 soft gel Alpha One, 3 caps Pepti-bolic.
Intra: Same as prior.

Notes
Was watching Seth Feroce's pull day video on his YouTube. Saw him focus in on two ideas, one that pull ups are not the same as pulldowns. And two, finger guns/removing the index/thumb from pulling activates more of the lats because it takes out the biceps. Really like this. I usually pull a lot with overhand grip without thumb anyways, but switched to this one set two of BB rows and definitely can feel the difference. Good meathead sh!t.

Glad to deadlifts felt good!!

 

[Dustin07]

Woke up right at my first alarm. 5:15 and was up and at 'em!

thats a victory in itself some days! lol

Saw him focus in on two ideas, one that pull ups are not the same as pulldowns.

for real. lately I have been really treating these two the same way, trying to get in some weighted pull-ups where I can and treating the pull-downs as the final light weight high volume movement, yet I feel like despite common theory, I'm getting even more lat engagement from seated cable rows lately, personally. but I'm throwing the whole kitchen at them, doing anything I can to force growth and try to emphasize that V taper.

finger guns

thumb from pulling activates more of the lats because it takes out the biceps.

isn't that wild? Ironically when I go hook grip I feel like I get far better lat engagement when pulling from the ground for cleans or deads.

 

[Segansational]

Glad to deadlifts felt good!!

Yeah, nothing to write home about, but given they were at the end of my workout and I just felt solid overall - that's a win in my log book!

Since I had to skip my WO on Tuesday due to work schedule, went back in this AM for a leg WO. Not sure it was the best idea, but did it anyways so I can finish up this week hitting the weights.

Today was my last Alpha One dose, so down to just Pepti-bolic + Formeron until I decide to add something else. But given Im on the road most of next week, I'll probably stick with this at least until after Memorial Day.

Legs
Foam rolling / stretching
Bird Dogs x10,5,3

TRX squats x TRX alt lunges:
3x12, 3x10

Seated leg ext, 3 plates x 3 x 10

TRX calf raises, 3x15

BB Squats:
45x10
95x8
135x3x6

1 hr 3 mins, 212 cals.

Pre: 1 scoop Dethroner, 1 soft gel Alpha One, 3 caps Pepti-bolic
Intra: Same as usual.

Kids both woke up around 3:45-4 AM last night, so getting up was a little more challenging. Ended up snoozing the alarm, but still got in a decent session, even if lighter on the weights to save my lower back...

 

[Hyde]

If the back isn’t bothered from it, then I’d say this was a great idea! Good job

 

[Dustin07]

Today was my last Alpha One dose,

I'm curious to see if you miss it when it's gone. I have grown to really like this product-

 

[akboom87]

Looks like a great session!