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Segansational's Motivation Log

Segansational said:
Hey, more power to you!

For us between the two kids, we're not back home all together until 5:30-5:45 (and that's only on days where kids don't have activities after school), dinner prep until 6:30, family dinner together, then bed time routine with kids begins at 7:30, and the older one isn't asleep until sometimes 9-9:30. Then it's back downstairs to clean up, prep for the next morning, rinse and repeat. Sometimes we'll get 30 mins of TV or unwind time before bed, but you see how that all adds up to being 10:30 already.

In other news, turns out after 20+ years of getting up in the AM to workout, I'm finally a morning person, LOL. Woke up on my own at 5:22, no alarm. Forced myself to stay in bed until the 6 o'clock hour, but thought this was silly. So got up for my workout before the sun.
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Funny how it can work like that! Same here up early drinking coffee looking at the snow I get to shovel 😂

Have a great weekend!!
 
Meso 1, Week 2, Day 4

Warm ups,
Foam rolling / stretching
Bird Dogs x10,5,3

Working sets,
SLDLs, 2 sets
Seated leg ext, 2 sets
BB curls, 3 sets
Dips, 3 sets
Push ups, 3 sets

Forgot early on to restart my fitbit, but I'd estimate this was probably about an hour and 10 mins or so long, ~200 cals burned.

Those high rep pushups really were a good finisher! I'm enjoying adding back in some direct arm work, as I had largely cut that out of my programming while focusing on big lifts. Gratifying to see the pump and biceps/triceps peaks coming back quickly.

Pre: 2 scoops Superhuman Pump, 2 caps Recovery Fix, 1 pump Napalm Xtreme
Intra: Same as usual
 
M2,D5,Wk2.

Working sets,
DB Upright Rows, 3 sets
Chin ups, 2 sets
Machine Chest Press, 2 sets
Incline DB Flys, 2 sets

42:28, 118 cals

Pre: 2 scoops Superhuman Pump, 2 caps Recovery Fix, 1 pump Napalm Xtreme
Intra: Same as usual

Official Weigh In: 160.0# (+2.4#)
BF: 14.7% (+0.3%)


Notes
Probably need to dial back the Pump pre, as my stomach takes a pretty big hit after...

Busy weekend, lots of family stuff. And tons of sweets now in the house! It's officially holiday season. Wife did a cookie baking thing with friends, so that plus the recent Lifesabaatch holiday purchase I made has me fully stocked.

Also got slammed with a snow storm, so had to plow and shovel yesterday, plus 2 hr delay for the kiddos this AM.
 
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Segansational said:
Lifesabaatch holiday purchase I
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I've never heard of this but the name is cracking me up. are they protein based cookies and stuff? I was looking over the website just now-

Segansational said:
Also got slammed with a snow storm, so had to plow and shovel yesterday, plus 2 hr delay for the kiddos this AM.
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Man I'm kinda counting our blessings. about 10 years ago we moved our office to a new location for growth. our old one was considered a risk of flooding but in the 10 years or so we were there, it never flooded. we had a comprehensive plan for it etc. well, fast forward to this weekend and that whole side of town is under water right now. I keep telling my wife just pray for a cold front cause if all this rain could cool off, you'd have a butt ton of snow!! but it's weird and sorta muggy here. like mid 50s and just non stop flooding and rain.
 
Dustin07 said:
I've never heard of this but the name is cracking me up. are they protein based cookies and stuff? I was looking over the website just now-



Man I'm kinda counting our blessings. about 10 years ago we moved our office to a new location for growth. our old one was considered a risk of flooding but in the 10 years or so we were there, it never flooded. we had a comprehensive plan for it etc. well, fast forward to this weekend and that whole side of town is under water right now. I keep telling my wife just pray for a cold front cause if all this rain could cool off, you'd have a butt ton of snow!! but it's weird and sorta muggy here. like mid 50s and just non stop flooding and rain.
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Not protein cookies, although they occasionally do one or a cookie dough with protein powder. It's pretty much just stuffed cookie creations, outrageously good. Cake pieces, candy, etc. all baked in, with limited drops. It's probably my biggest guilty pleasure and the company I consistently stick with over the years. All on Insta.

Here's the latest box I grabbed!
20251211_205047.webp
 
Segansational said:
Hey, more power to you!

For us between the two kids, we're not back home all together until 5:30-5:45 (and that's only on days where kids don't have activities after school), dinner prep until 6:30, family dinner together, then bed time routine with kids begins at 7:30, and the older one isn't asleep until sometimes 9-9:30. Then it's back downstairs to clean up, prep for the next morning, rinse and repeat. Sometimes we'll get 30 mins of TV or unwind time before bed, but you see how that all adds up to being 10:30 already.

In other news, turns out after 20+ years of getting up in the AM to workout, I'm finally a morning person, LOL. Woke up on my own at 5:22, no alarm. Forced myself to stay in bed until the 6 o'clock hour, but thought this was silly. So got up for my workout before the sun.
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I work until 5:30 most days, my son’s activities can have us out until 8pm some nights, and we are ahead of schedule if he’s down for bed by 9pm.

So it’s not like there’s more time in my scenario. I’m saying to get the sleep to optimize my recovery, I don’t often get tv time either. I have to get the last meal in & get to bed.

This isn’t something you have to do! I just want you to know if you’re ever hurting bad that every bit you can add can help, but you usually have to scrape it from the margins.
 
Hyde said:
Did you get to have some sweets after all the shoveling at least?
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Oh yeah. It's cookie season! Haha, will indulge without trying to regain too much BF the remainder of the month while holding maintenance weight...

Also, Sunday my daughter had a ballet performance and so we had family over for lunch after. We ended up catering from Qdoba (counter service/cafeteria style mexican for those unfamiliar). So plenty of chicken/beans/rice! Will be eating that for the next few days, but should deliver some good rice bowls to help fuel my WOs. For anyone who does meal prep, I was thinking this is actually a fairly economical choice vs say doing a meal prep service. We got a big tray of chicken, black beans, rice and all of the salsas and sides. They said it feeds 8-10 people.

Meso 1, Wk3, Day 1.

Working sets,

Neutral Grip Pull Ups, 2 sets
Incline BP, 2 sets
Flat bench DB Press, 2 sets
BB Rows, 2 sets

1 hr 5 mins, 262 cals.

No time to do the last exercise, which was upright rows.

Pre: 1.5 scoops Mr. White, 2 caps Recovery Fix, 1 pump Carnitine Gel, 3 caps VasoforceXT.
Intra: Same as usual.

For anyone on the fence, Mr. White is the real deal. Perfect for dialing it in and focusing on your WO without being cracked out. This is probably the cleanest of these heavy stim pre's I've used since Zeus. But I'd give this one the edge on the feel good side of things and focus. Just makes the WO on point!
 
Qdoba is great. We have Moe’s here and I think that’s better standalone, but I have even had Qdoba catering aside from their burritos and such and thought the same as you.

Glad to hear the training, preWO, and cookies were all on point - maybe I’ll check out Mr. White too. My Apollon Hooligan is nearly out (although it’s been serving me well itself).
 
Just didn't have that fire this morning. Unsure if it is fatigue, the actual WO (today started out with arms), or lack of stims this AM. Anyways, just went through some of the motions.

Meso 1, Wk 3, Day 2.

Working sets,
Lying DB Curls, 4 sets
EZ bar Skull Crushers, 3 sets
Close Grip BP, 3 sets
Upright Rows, 3 sets - added these in as a finisher since I skipped them yesterday.

Foam rolling / stretching to finish.

1 hr 6 mins, 211 cals.

Pre: 2 scoops Superhuman Pump, 2 caps Recovery Fix, 1 pump Napalm Xtreme
Intra: Same as prior.

Notes
Still trying to find my groove/right amount of time for these WOs, given all of the warm up time needed switching muscle groups. Was supposed to still do lower body today (BB good mornings and BB squats), but I'll pick that up next time.
 
Segansational said:
Just didn't have that fire this morning. Unsure if it is fatigue, the actual WO (today started out with arms), or lack of stims this AM. Anyways, just went through some of the motions.

Meso 1, Wk 3, Day 2.

Working sets,
Lying DB Curls, 4 sets
EZ bar Skull Crushers, 3 sets
Close Grip BP, 3 sets
Upright Rows, 3 sets - added these in as a finisher since I skipped them yesterday.

Foam rolling / stretching to finish.

1 hr 6 mins, 211 cals.

Pre: 2 scoops Superhuman Pump, 2 caps Recovery Fix, 1 pump Napalm Xtreme
Intra: Same as prior.

Notes
Still trying to find my groove/right amount of time for these WOs, given all of the warm up time needed switching muscle groups. Was supposed to still do lower body today (BB good mornings and BB squats), but I'll pick that up next time.
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How come skull crushers before cg bench?
 
Segansational said:
Just how the RP app programs it. Guess it's more specific movement/volume first? But they also list CG bench as chest, not triceps dominant.

Unofficial weigh in: 158.4#, 14.5%
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Right, just seemed like that would reduce effectiveness of the bench for chest stimulation, but if that’s not the goal, no problemo.
 
The RIR stuff will start to become a bit more easy for you as you go through this meso. Then once you run to 0RIR towards the end the next meso will be much easier to figure that out. Until then just remember to work harder than last time (A La Greg Doucette) lol, unless you overshot on the previous session, and need to stay with the same load and reps so it gets a little easier this time. If you overshoot and are honest in the feedback that it was a little too much it will adjust or remain the same rather than go up.

What is the mane focus on this program? I know you mentioned the meso had a main focus, and some maintenance for other body parts, but may have missed you stating what the main focus was.

Those cookies look legit FIRE!!!
 
MrKleen73 said:
The RIR stuff will start to become a bit more easy for you as you go through this meso. Then once you run to 0RIR towards the end the next meso will be much easier to figure that out. Until then just remember to work harder than last time (A La Greg Doucette) lol, unless you overshot on the previous session, and need to stay with the same load and reps so it gets a little easier this time. If you overshoot and are honest in the feedback that it was a little too much it will adjust or remain the same rather than go up.

What is the mane focus on this program? I know you mentioned the meso had a main focus, and some maintenance for other body parts, but may have missed you stating what the main focus was.

Those cookies look legit FIRE!!!
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Yeah, I also miscalculated and thought next week (Xmas week) was going to be my nice and easy deload week. Turns out that's my full bore 0 RIR week!

Supposedly chest/back focus, but when I actually look in the app it appears to be chest/tris/shoulders/back/biceps/quads/hams "emphasize". I'm not sure what the different colors mean though.

Hyde said:
Tru no cap on God FRFR -
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You've been hanging with the youngins too much!
 
GreenMachineX said:
Wut
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Every single one of these things just means “seriously” in Gen Z slang.

It’s a very important concept to them, so much so they needed many different expressions for it 🤣

You can’t exchange with a broccoli cut for any period of time and not hear one of these.
 
Running on fumes, but still standing. Last night was a 3x wake up with the kids. Minimal sleep, but my body was still ready to get out of bed in the AM. Fueled up with some extra stims to finish up this leg WO from yesterday. Really trailing behind on this week's meso, not sure I can catch up.

Anyways, here was the muscle emphasis today:

Barbell Good Mornings, 3 sets
BB squats, 2 sets

1 hr 3 mins, 204 cals.

Might not look like much effort on paper, but I really pushed it today. Very good target muscle activation on the hams and quads! Was basically able to pull all of the lower back out of it, which is good since I was having a bit of left side pain yesterday/this AM from sitting so much at work.

Nothing else to report!
 
Good on you for tightening the belt up & going for it despite the exhaustion - squats and good mornings are about all you need to build serious lower body size & strength! I know well how devastating this workout could be depending on how you executed.

If you need to stretch out the microcycles/training week to get them done, there’s nothing wrong with adding in a day or two of just something like 30 min LISS as needed. You can only train & benefit from it as fast as you can recover, and I’ve had a lot of success/progress using 8-9 day micros as life demands it. I do this often. You could argue progress will be slower, and it will be - but ONLY compared to if you could truly sustain 7-day micros otherwise. That RP app template doesn’t assume most trainees are getting up 3x per night for family.
 
SkRaw85 said:
Exactly
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6 7 bro
Segansational said:
Last night was a 3x wake up with the kids.
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have you considered a really nice locking crate for evenings with their favorite blanket?

1766080315939.webp


actually true story I remember when my boy was a toddler standing on the outside of his door holding his doorknob tight so he couldn't open it when it was his dedicated nap time lol. It worked but I knew we were closing in on the end of nap times when he was starting to over power me 😂

hell I remember him climbing out of his crib before he could walk. I hear "THUMP!" go flying upstairs to his room where he WAS napping, and there he is outside his crib playing with toys lol
 
Dustin07 said:
actually true story I remember when my boy was a toddler standing on the outside of his door holding his doorknob tight so he couldn't open it when it was his dedicated nap time lol. It worked but I knew we were closing in on the end of nap times when he was starting to over power me

hell I remember him climbing out of his crib before he could walk. I hear "THUMP!" go flying upstairs to his room where he WAS napping, and there he is outside his crib playing with toys lol
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LOL. I remember my kids falling out of their beds when they were younger, even with one of those side rail things attached. My daughter didn't even wake up when it happened!
 
Meso 1, Wk3, Day 3.

Working sets,
Bench Press, 2 sets
Low incline DB press, 2 sets
DB laterals, 4 sets
Deadlifts, double overhand grip, 1 set
Neutral Grip Pull Ups, 2 sets

Pre: 1 scoop Total War, 2 caps HYDRO3, 2 pumps TD carnitine gel
Intra: Same as usual.

1 hr 4 mins, 236 cals.

Notes
Took yesterday off to get some rest. Wife agreed to deal with the kids if they woke up so I could finally get a full night's sleep.

This meso is going really well overall, even if I'm still adjusting to the length of each workout and which days to take rest on. Tomorrow will be another WO day and I'll complete this week Monday.
 
Meso 1, Wk 3, Day 4.

Working sets,
SLDLs, 3 sets
Seated leg ext, 2 sets
BB curls, 4 sets

This took 45 mins, so stopped here. Didn't get to dips or push ups. Will likely add to the front end tomorrow...

Supps
Used FocusXT this AM + 3 caps VasoforceXT. Was looking for something low stim that would pair well with my Napalm Xtreme.

Apparently all of my pre's are 300mg+ caffeine content, no low stim stuff. So FocusXT at 161mg seemed right. Tried the Watermelon Lime flavor. It was surprisingly lighter than I was expecting taste-wise.

Weight holding steady at 160# even with looser eating (cookies).


Question on Mesocycles:

How long / how many times should you repeat the meso? Basically, I will be doing one more week, plus a deload week that will take me into the New Year. Total will be 5 weeks. I was thinking I'd run this same meso, but with increased weights/reps for a total of 10 weeks before switching. Does this make sense, or can I / should I switch up the exercises after the 5 week cycle?
 
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Segansational said:
Meso 1, Wk 3, Day 4.

Working sets,
SLDLs, 3 sets
Seated leg ext, 2 sets
BB curls, 4 sets

This took 45 mins, so stopped here. Didn't get to dips or push ups. Will likely add to the front end tomorrow...

Supps
Used FocusXT this AM + 3 caps VasoforceXT. Was looking for something low stim that would pair well with my Napalm Xtreme.

Apparently all of my pre's are 300mg+ caffeine content, no low stim stuff. So FocusXT at 161mg seemed right. Tried the Watermelon Lime flavor. It was surprisingly lighter than I was expecting taste-wise.

Weight holding steady at 160# even with looser eating (cookies).


Question on Mesocycles:

How long / how many times should you repeat the meso? Basically, I will be doing one more week, plus a deload week that will take me into the New Year. Total will be 5 weeks. I was thinking I'd run this same meso, but with increased weights/reps for a total of 10 weeks before switching. Does this make sense, or can I / should I switch up the exercises after the 5 week cycle?
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Do you feel like they have been productive, and that you have runway to continue benefiting from them with another block? If so, no reason to change what you feel is working for you.
 
Had the Watermelon Lime Focus XT myself today; it’s a great flavor that’s surprisingly heavy on the lime, which makes it extra refreshing and not as sweet as you might expect.

I am not huge on watermelon-flavored supps, but as a lime-lover this is great.
 
Hyde said:
Do you feel like they have been productive, and that you have runway to continue benefiting from them with another block? If so, no reason to change what you feel is working for you.
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Yes, particularly leg & arm work has been really good for my physique I feel. The leg work is interesting given I feel it's much less quad dominant squatting than I'm used to.

Here's a quick post-WO arm biceps shot a few days ago. Never feel like my leg photos show well vs the mirror, but I'll try to get one up eventually.
20251213_082306~3.webp
 
Segansational said:
Yes, particularly leg & arm work has been really good for my physique I feel. The leg work is interesting given I feel it's much less quad dominant squatting than I'm used to.

Here's a quick post-WO arm biceps shot a few days ago. Never feel like my leg photos show well vs the mirror, but I'll try to get one up eventually. View attachment 257380
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You’re definitely building those guns up. Good job.💪
 
gphagan1 said:
You’re definitely building those guns up. Good job.
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Thanks, I've always had that decent peak given the short biceps head I have genetically. But as I haven't really worked arms in a long time, it's nice to see the muscle memory coming back quickly!

Today's workout was a combo of end of Week 3, Day 4 + 5, chest-focused first:

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

Working sets,
Dips, 4 sets
Push Ups, 3 sets
Chest Machine Press, 2 sets
DB incline flys, 2 sets

DB upright rows, 3 sets
Pull ups, neutral grip, 2 sets

Foam rolling / stretching to finish.

1 hr 23 mins, 213 cals.

Pre: 1.5 scoops Mr. White, 2 pumps TD carnitine gel.
Intra: 1 scoop EAA9, 1 scoop R1 Lytes, 5g creatine mono, 1/2 scoop Glycofuse, 1 scoop GlycerGrow (taurine/GMS).

Notes
Great workout this AM. Caught up to Week 4 now. Very pumped today. Chest felt ballooned up. Focus was really high today- Mr. White doing it's thing! Will do two workouts this week leading into Xmas festivities. We'll see if I keep up with my annual tradition of Xmas deadlifts or not...

Short week ahead. Cheers!
 
Segansational said:
Question on Mesocycles:

How long / how many times should you repeat the meso? Basically, I will be doing one more week, plus a deload week that will take me into the New Year. Total will be 5 weeks. I was thinking I'd run this same meso, but with increased weights/reps for a total of 10 weeks before switching. Does this make sense, or can I / should I switch up the exercises after the 5 week cycle?
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If progress is not slowing then no need to change the exercises, the deload will decondition you a little allowing the lower volume at the beginning of the meso to build you up, then you pass where you are now by the end of it. I would rinse and repeat until things slow, or you truly grow bored of a movement. The mesos are more about ensuring progressive overload during the push, and frequent deloads to enhance recovery. Now if you are doing an exercise you do not feel is working the way you want then of course replace it.
 
Segansational said:
Wife agreed to deal with the kids if they woke up so I could finally get a full night's sleep.
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now thats a treat!!
Hyde said:
Had the Watermelon Lime Focus XT myself today; it’s a great flavor that’s surprisingly heavy on the lime, which makes it extra refreshing and not as sweet as you might expect.

I am not huge on watermelon-flavored supps, but as a lime-lover this is great.
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that sounds really good with ice actually
Segansational said:
Yes, particularly leg & arm work has been really good for my physique I feel. The leg work is interesting given I feel it's much less quad dominant squatting than I'm used to.

Here's a quick post-WO arm biceps shot a few days ago. Never feel like my leg photos show well vs the mirror, but I'll try to get one up eventually. View attachment 257380
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call me crazy but I think this is showing solid progress on the biceps man, great softballs you got going there.
 
MrKleen73 said:
If progress is not slowing then no need to change the exercises, the deload will decondition you a little allowing the lower volume at the beginning of the meso to build you up, then you pass where you are now by the end of it. I would rinse and repeat until things slow, or you truly grow bored of a movement. The mesos are more about ensuring progressive overload during the push, and frequent deloads to enhance recovery. Now if you are doing an exercise you do not feel is working the way you want then of course replace it.
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OK, that's what I figured and was my original plan. On to Week 4, 0 RIR week!

Coming into this AM was feeling a little uncertain given my neck and lower back felt sore. Unsure what I had done for my neck to feel this way, but have been pushing it overall with the 5 day program.

Meso 1, Wk4, Day 1

Working sets,
Neutral Grip Pull Ups, 2 sets
Incline Bench Press, 2 sets - missed target reps.
Flat Bench DB Press, 2 sets

A lot of foam rolling & lacrosse ball work in between each set to try and work out this knot...

Didn't get to BB or Upright Rows.

Pre: 2 scoops Superhuman Pump, 1 pump Napalm Xtreme
Intra: Same as usual

Notes
Pretty poor workout this morning. Into my 2nd set of pullups, my left shoulder blade area tensed/knotted up badly. Had to stop 4 reps in and tried to work it out with a lacrosse ball, but it was good and bunched up. Impacted my incline press as well - it's amazing how much your back/scaps factor into benching. Flat DB Press went OK.

Honestly should've taken today as a rest day, but was trying to fit into the holiday schedule without getting too far off track. We'll see whether tomorrow happens or not depending on how I feel recovery wise, but may force the day off...
 
My wife trained today since I was sick. Nobody was there and she only did so-so, because she pushed things forward. I am not saying sometimes it’s not worth pushing extra, but usually it pays to slow things down for the established trainee as opposed to forcing it early.
 
Hyde said:
My wife trained today since I was sick. Nobody was there and she only did so-so, because she pushed things forward. I am not saying sometimes it’s not worth pushing extra, but usually it pays to slow things down for the established trainee as opposed to forcing it early.
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Well, took your advice and skipped any work until this morning. Been mostly doing motrin + heat + massage gun and I'm probably about 85% recovered. It doesn't quite hurt as sharply anymore, but that big knot is still there.

Today just did a bit of catch up on this Meso, finished out Day 1 of Week 4 finally with some BB rows & Upright rows. Added in the BB good mornings just to finish off back portion.

Hope everyone had a great holiday!
 
Segansational said:
Well, took your advice and skipped any work until this morning. Been mostly doing motrin + heat + massage gun and I'm probably about 85% recovered. It doesn't quite hurt as sharply anymore, but that big knot is still there.

Today just did a bit of catch up on this Meso, finished out Day 1 of Week 4 finally with some BB rows & Upright rows. Added in the BB good mornings just to finish off back portion.

Hope everyone had a great holiday!
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Those knots can be a real pain! Hopefully you can get it worked out. Looks like the meso treated you well.

Arms looking great man!
 
Meso 1, Wk 4, Day 2

Working sets,
Lying DB Curls, 4 sets
EZ bar Skull Crushers, 4 sets
Close Grip BP, 3 sets

44:29, 133 cals.

Pre: 2 scoops Superhuman Pump, 1 pump Napalm Xtreme
Intra: Same as usual.

Notes
Good arm pump this AM, the level of work felt just right. Still not finishing full workouts in one session, but not sweating it. Will do squats next go round.

Random life stuff, we're dog sitting this week. It's a good responsibility test for my kids who are dog obsessed!
 
Got bloodwork drawn today, 5 vials worth. We'll see if guided optimization is worth the out of pocket cost...

Been really sedentary the past few days as a whole, and my body does not like it. I feel the urge to just get up and move! So this afternoon I ended up hopping on the stationary bike for 30 mins, followed by a little heavy bag work for the first time in a bit. Started the "Dream Big" Olympia movie while doing cardio.
 
Decided to go straight to Day 3 of this meso vs doing legs. Will tack squats onto the dedicated leg focus workout instead.

Working sets,
Bench Press, 2 sets
DB low incline press, 2 sets
DB laterals, 5 sets
Neutral Grip Pull Ups, 2 sets
Deadlifts, 1 set

49:40, 191 cals.

Pre: 1 scoop Juice Daddy, 1 scoop Superhuman Pump, 2 pumps TD carnitine gel.
Intra: Same as usual.

Notes
Finished up my Superhuman Pump this morning finally. Still working through my Juice Daddy Team 3cc version. A lot of very old pre's have bricked up and I will need to clear out my cabinets for the New Year. Nothing I have outside of Mr. White really is speaking to me at the moment, but I digress...
 
Segansational said:
I feel the urge to just get up and move! So this afternoon I ended up hopping on the stationary bike for 30 mins
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thats great man, it shows how much you have engrained movement/fitness into who you are. Seems like you've built something really positive knowing that about yourself, and also doing something about it-
 
Dustin07 said:
thats great man, it shows how much you have engrained movement/fitness into who you are. Seems like you've built something really positive knowing that about yourself, and also doing something about it-
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Thanks brother. It's definitely a lifestyle at this point, not just something to do!

Weight check: 160.2#
BF: 14.7%

Weight keeps bouncing around between low 160s. Again, not stressing as this is the plan through the holidays, but I still find it weird to see it jump by 4-5 lbs either way.
 
Last workout of 2025!

Meso 1, Wk4, Day 3

Working sets,
BB Squats, 2 sets
SLDLs, 3 sets
Seated leg ext, 2 sets

51:13, 218 cals.

Pre: 1 scoop Ryse Godzilla, 2 pumps Carnitine Gel.
Intra: Same as usual.

Notes.
Today's session was a hard workout, definitely hit 0 RIR on a few of these as planned.

Cheers to the New Year!
 
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