Segansational's latest activity
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Weight: 206.0 again. Slept awesome last night, and drinking a low sugar Gatorade and a Powerade Zero really make the difference in sleep in a steep deficit. It sounds crazy but even Grok... -
Segansational replied to the thread First competition!.Well done! A top 3 for your class, and a top 4 overall is awesome - especially since it was your first show. Conditioning looked great. Also, sounds like a great post-show plan and hearing that...
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Hey everybody! So, 1st show. I got 3rd place in Masters Men's Physique. Realistically I was hoping for a top 3 but of course training for 1st. That's the only way to do it! I also did true novice...
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5 days out! Let's go!
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Glad to hear the deadlifts went well! Yellowstone is on are list coming up once the little guy is a little older. So I’ll be interested to hear your thoughts on it.
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Yellowstone is one of the National Parks my wife and I haven’t been to, but will some day. Sounds like that will be a great trip for you and your family.
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Never been but sounds like it will be fun! Might be good to start taking some family walks often to help lay a little base of stamina for the kids. People may not equate 20-30 walks with real...
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W2-D4 Warmups Deadlift- 45x10 115x6 135x6 155x3 10x3x170 1x3x205 Close grip bench- 45x10 115x8 4x8x130 Stiff legged deadlift- 45x10 4x8x115 Bent over BB row- head support on incline bench...
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W2-D3 Warmups Squat-pause 45x10 115x5 135x5 155x5 180x2 6x3x180 Front squat 115x5 135x5 145x10 145x8 145x6 Shrugs 3x10x185 Sit-up +35# 3x10 1 mile jog 5 mph Squats felt easy peasy, have...
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Segansational replied to the thread GP’s Old Man With A Plan Log.Having just used an isolateral row machine at Newtech, I realize how much I am missing by not having access to some of this better equipment in my home gym. It would also be great to have a real...
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8/21/2026 Friday Stretches Warmups Overhead Press 5-3-1 120 x 3 135 x 3 155 x 6 (2-3 RIR) Side Laterals 30s x 10, 10, 10 Incline DB Press with pause 65s x 10 70s x 10, 10 V Bar Push Downs 3...
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New job, new phase, new log!
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Segansational reacted to Jimbabwe's post in the thread Jimothy's Back (and worse than ever) with
Like.
Still been training hard. Started the new job this week and just getting settled in after spending the last couple making sure I could get everything closed out at the old firm. Going to try to... -
Segansational reacted to Jimbabwe's post in the thread Jimothy's Back (and worse than ever) with Like.
I personally love it when I have to update my wardrobe from getting too fucking yoked. Hoping to have to do it again real soon.
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Segansational replied to the thread I’m just not that strong (yet)!.Are the kids / you back in school? Cause that would do it...
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Segansational replied to the thread Segansational's Motivation Log.Deadlift Day Warm up routine. Deadlifts, DOH grip, banded pullaparts prior to each set: 45x10 75x8 115x3 115x3 115x5 Close Grip Lat Pulldowns: 3 plates x 12 6 plates x 10 7 plates x 10 7 plates...
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Just remember that is a 600lb PR! Then you can build up from there!
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Machine press would be great. You have to be realistic about how much you can handle and have time for, but 2-3 sets each of light closegrip bench and machine press are definitely solid ideas...
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Machine press would be fine, and something similar is okay, you just want to get the extra volume in. Like machine presses 4 x 10, maybe some close grip bench 5 x 10….close grip bench really helps...
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You only have to put in an opening attempt for each lift at weighins, so it’s best to always put an easy opener. Then based on how that goes, during the meet you will walk over to the score table...
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Segansational replied to the thread Segansational's Motivation Log.Ran out of time this AM. My goal is to put some hypertrophy/accessory work in after. Was originally thinking of doing some seated chest press or seated machine flys. Is machine press too similar?
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This just in today from DPS. 3 bottle run Basis and 2 more bottle ZMA.
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Segansational replied to the thread Segansational's Motivation Log.Also, overdue but here are some of the pictures I promised from my visit to Newtech Gym in Vegas! A couple of shots to show the size & number of DBs and machines, a close up of the...
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Segansational replied to the thread Segansational's Motivation Log.Bench Day Warm up routine, as usual. 45x10 95x8 125x3 125x3 125x6 - AMRAP 135x3 - Joker 145x3 - Joker Stopped here as not to overdue it in Week 1. Definitely felt I could have done more weight...
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Segansational replied to the thread Segansational's Motivation Log.Yeah, I was using it more to try and figure out where my meso will end me. More a gauge of how I should potentially be progressing during these next several weeks. Do you normally have to call...
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So true. Had meets were deads we 50lbs less than last heavy. Just never know about day of the meet
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All the blood values make sense - hematocrit should rise with more test, and SHBG definitely drop. It’s great PSA hasn’t risen, as a small but unlucky percentage can see prostate issues. Always...
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Segansational replied to the thread Slicin' and Dicin'.Your effort and numbers in here are looking really good. I would say to watch how much extra fatigue you put in with cardio and other extras on top of your prescribed programming, but I'm also...
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Cardio 10 x 1/10th interval runs Total 20 min / 1.5 miles OHP 10 x 75, 90 5 x 115 2 x 135, 155 BB Rows 10 x 135 Circuit: DB laterals 2 x 10 x 22.5 SS w/DB forwards 2 x 10 x 22.5 SS w/DB...
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Cardio 10 min incline LISS Deads - DOH 10 x 165 2 x 5 x 205 5 x 250 1 x 275, 325 RDL 2 x 8 x 185 Lat pullovers 2 x 15 Pullups 2 x 10 Notes Went a bit lighter on cardio than I had planned...
