Segansational's Motivation Log

[Segansational]

A little slow going this AM, but here was the workout:

M3, W2, D1

Working sets,
Bench Press, 2 sets
Machine Flys, 2 sets
EZ bar curls, 3 sets
DB laterals, 2 sets

1 hr 9 mins, 253 cals.

Pre: 1 scoop Ignition Switch, 1g ALCAR, 25mg ephedrine.
Intra: Same as prior.

Notes
Noting that I usually have a lull in motivation this time of year. When I have been able to get to the Arnold / watch the Arnold it always amps me back up and gives me that kick in the pants I need. Bummed to miss out on being there, but couldn't swing it this year.

Mid-week weigh in yesterday at 153.4#, 13.8%. Today a new low on this cut at 152.8# (unofficial)! So things on track still and slowly dropping although pace has slowed.

Traveling for work next week to FL on the front end. I have plans to try and make the drive up to Boca to hit up the Redcon1 gym for a workout session. That's got me excited about the trip. Anytime I get to play in a new gym is a good day!

 

[Dustin07]

Today a new low on this cut at 152.8#

slicin' and dicin'!

I wonder if you wouldn't enjoy some sort of HIIT style wod here and there on occasion to spike things a bit. Even a body weight or mostly bodyweight tabata filled with movements that are accessories to your main lift is one of my favorite ways to kill two birds with one stone.

 

[Dustin07]

I need bigger lats (width), thicker back. Greater quad sweep. I have very small calves, although I never think too much about them. Need a tighter midsection for sure (working on now), fuller chest. Left biceps peak needs to come up from the back.

That's an awesome self analyzation. I remember Arnold talking about looking at his physique and working like a "sculpter". I can relate to a lot of that stuff, its one of the reasons I like this current approach I'm doing which is closer to PPL than anything else. I really doubled down on legs until my knee sleeves got tight again, now I'm pretty happy with them but I try to emphasis quad work where I can. I was taking back a little more seriously after all of Kleen's pics, then as my gut started carving out, I felt like my lats were popping so I was motivated to work them harder

as far as chest goes, I'm still a bit shocked how much incline bench in the last year has contributed to improved fullness/shape etc. I've been worried that I'd lose size there with this cut, but the more my gut trims up, the bigger the chest looks, IMO.

Assuming I complete this cut well and get sub 13.5% BF, closer to 12%, then I plan to ramp up size again - lean - but would need to dial up another 20 lbs lean again to be semi-satisfied. But want to stay 14% - sub 15% here on out. For sure not let myself get back into the 16ish range.

We have pretty similar goals really. I'd say 12% is a reasonable minimum target for me. thats probalby another 8-10 lbs from where I am. Although at this stage if I plan to do any bulking it's likely going to be smaller than I did in the past. I could see rotating from 178-190 in the future the way I've done 180-205 the past few years. Cuts are just getting harder and less fun lol. would be nice to stay trimmed up a bit so I only have to cut 10lbs instead of 25.

 

[Hyde]

It’s fairly natural for many to be negative, or at least critical. I was brought up that way by my father.

It is not in any way beneficial.

That book will plainly state, being optimistic is NOT about sticking your head in the sand & ignoring all the travesty & BS in the world around you. It’s about building the tough-minded mental traits that will allow you the best chance to thrive in this life.

 

[Dustin07]

I feel like chronic negativity takes so much more energy. It just gets in the way of enjoying stuff. thats the kinda **** that gives you cancer.

 

[Hyde]

I feel like chronic negativity takes so much more energy. It just gets in the way of enjoying stuff. thats the kinda **** that gives you cancer.

It’s just too easy to let it spiral. What starts as a legitimate gripe or obviously correct criticism can still set a negative tone that bleeds into other stuff you don’t need it to.

It’s not some all or nothing thing, moreso just the idea that there are tools and ways of thinking that the more you employ them the happier you will probably be.

 

[Segansational]

M3, W2, D2

Working sets,
Neutral Grip Pull Ups, 2 sets
Seated Cable Rows, 2 sets
EZ bar Skull Crushers, 2 sets
Upright Rows, 3 sets

1 hr 12 mins, 157 cals.

Pre: Same as usual
Intra: Same as usual

Notes
Rough sleep night. Daughter is still sick and was up 3+ times last night. Was also just struggling to fall asleep in general, likely because I missed taking my gummy. Left knee must have bruised the bone, because yesterday it just randomly started hurting again.

Didn't feel like I pushed hard enough this AM. Need to start adding in some intensifiers I think to this custom program.

Also, for anyone following the Arnold this weekend - looks like Mike Summerfeld is OUT based on not making the weight cap. Crazy! Opens that top spot right up for Wesley or someone else to grab the title. Devastating for Mike and fans of Classic!

Wore my Animal Pak CAGE t-shirt from 2008 this morning for my workout in honor of Arnold weekend. Yes, I never throw anything away. That was probably one of my earliest Arnold experiences. Don't even think I have photos from it because I didn't do social media at that point and digital photos would've been on an actual camera. Might have some on an old SD card somewhere... Been at this for almost 2 decades now!

 

[Resolve10]

Great responses! Glad to see you back posting havent noticed you around for a bit

Thanks brother. First off, it's good to see you back in here again!

Yes, I agree with the consistency and comparison comments. It is hard not to judge ourselves harshly when social media is in our faces, and when I compare myself to true competitive physique athletes at their best vs general population. But I am proud of my consistency and if nothing else that I'm still here when everyone else around me has fallen off.

And I do appreciate your comments!



OK, objectively (not to put myself down or seek praise):

I need bigger lats (width), thicker back. Greater quad sweep. I have very small calves, although I never think too much about them. Need a tighter midsection for sure (working on now), fuller chest. Left biceps peak needs to come up from the back.

Assuming I complete this cut well and get sub 13.5% BF, closer to 12%, then I plan to ramp up size again - lean - but would need to dial up another 20 lbs lean again to be semi-satisfied. But want to stay 14% - sub 15% here on out. For sure not let myself get back into the 16ish range.



Fair enough. I am by nature not an optimist or a glass half full type. I'd put myself squarely in the glass is at the middle camp, leaning slightly more towards the critical. So good reminder to reframe my thinking at times.

Ya I have to take occasional breaks, so much misinformation constantly posted that much like training sometimes I need long breaks to recover.

It felt relevant though because over a year ago after a hard training cycle I came back and just couldn't get into a groove for months. I fought it for a bit, but I eventually relented and took what was basically a year "off". Despite doing most things for recovery on adequate time scales and even still making weekly progress I just felt a bit overwhelmed with training. Like yourself I've been training for a long time and came to the conclusion even with appropriate deloads and changes I'd accrued a long debt from always being "on" and never relaxing. Again I fought this decision for a couple months before I made the decision to cut back hard. Didn't deadlift, squat or do cleans/snatches for about a year (which was brutal at first). I spent 6 months doing what felt like more work resisting doing more in the gym and keeping my sessions closer to 30 minutes. I relaxed my diet and training and lost a bit (comparative to myself, still probably 99% more focused than most). And honestly it took me almost that whole year before I was ready to kick back in.

So when I came back on the boards and see you feeling overwhelmed I felt I should reply. I can't offer the right answers, but I can offer the fact that after decades of training I also know the same struggles you do. You aren't alone in some of these feelings and maybe that can give you some comfort.

 

[Dustin07]

Good post- after being the boards long enough, I think around 20 years of lifting boards now for myself including the old bodybuildingdungeon, one thing I've noticed is ebbs and flows occur for everyone except Hyde who's autism picked barbells instead of trains. A long time ago I picked up the old poker motto of "minimize the down swings and maximize the upswings". You gotta recognize that pouring everything you got into the gym is incredibly taxing, there are going to be ebbs and flows and it's ok to strategize around burnout the same way we do when the iron is hot. the great thing is after 20 years of watching strangers from around the country (and world, really) come and go, is you realize that once you are a gymrat, you'll likely always come back in some form so you don't have to hit that PR today. just don't sacrifice your health to the point that you can't come back.

 

[Segansational]

Gents, absolutely amped up after watching the Arnold this weekend! First off, the livestream quality was fantastic. Got to see juat how peeled Nick and Andrew's legs looked during their routines. The controversy both with Hadi's placing and Martin's reactions/demeanor makes for some great rivalry talk leading up to the Olympia, plus Mike Summerfeld completely missing weight. Shocking!

Awesome to see Wesley and Brandon Hendrickson take their second Arnold titles in Classic and Men's Physique. They both brought really good packages to the stage.

Again, just lights that fire for me. I love this stuff. Bodybuilding is the sport for me!

--

Separate note, smoked a McDonald's Big Arch meal and a shamrock shake yesterday as a treat. Yes, the one that the CEO is getting trolled for! I'm also a sucker for the shamrock shake. Look forward to my one allownace every year. Medium fries and a coke zero - I'm not a total heathen!

Woke up this morning and crushed 55 mins of cardio on the bike, 365 cals with no problem. Could've honestly done more, but with the time change it was getting late. Sweat like crazy, felt great! Let's get after it this week gents!

 

[Dustin07]

thats awesome man, its sorta like Resolve said about it taking a year for it to kick back in for him. Kleen killed the stage, took a gold medal, and right now he's in a chapter of life thats not making as much room for the gymrat lifestyle. ebbs and flows homie! just gotta give yourself grace on the slow periods and strike while the iron is hot during the good phases.

 

[Segansational]

Redcon1 Gym Workout Session

Well fellas, was touch and go there for a minute, but was finally able to make it to the Redcon1 gym!

Place is a little more crowded than I was expecting - more from all the equipment tucked in there. Makes it feel a little cramped, but there's a ton of variation and equipment models to try out.

Hit up some things I hadn't used before like a Panatta decline chest press machine and a Nautilus pulldown.

Did my normal workout plus a bunch of other stuff just because I made the 40 mins trek out there from where I was staying.

Here's the session! Working sets only...

Bench Press, 2 sets
Machine Chest Press, 2 sets
Panatta Decline Chest Press, 2 sets
Machine Curls, 2 sets
Triceps Pressdowns, straight bar, 2 sets
Seated Cable Rows, 2 sets
Nautilus Lat Pulldown, 2 sets
SLDLs, 1 set
BB Squats, 2 sets
Standing Calf Raises, 2 sets

10 mins cardio on the treadmill (0.43 mi) + 1 hr 20 mins, 401 cals.

Pre: 1 packet Redcon1 War Games, 1/2 Bronkaid
Intra: Ryse Hydration Packet
Post: MRE Twinkies Shake (40g protein)

Notes
For anyone looking to make the trip down, it's $25 for a day pass. Snapped a quick pic for reference.

The coolest part though was as I was working out I noticed Aaron Singerman was there with a few folks. Was able to stop and say hello and grab a quick photo with him!

 

[akboom87]

Redcon1 Gym Workout Session

Well fellas, was touch and go there for a minute, but was finally able to make it to the Redcon1 gym!

Place is a little more crowded than I was expecting - more from all the equipment tucked in there. Makes it feel a little cramped, but there's a ton of variation and equipment models to try out.

Hit up some things I hadn't used before like a Panatta decline chest press machine and a Nautilus pulldown.

Did my normal workout plus a bunch of other stuff just because I made the 40 mins trek out there from where I was staying.

Here's the session! Working sets only...

Bench Press, 2 sets
Machine Chest Press, 2 sets
Panatta Decline Chest Press, 2 sets
Machine Curls, 2 sets
Triceps Pressdowns, straight bar, 2 sets
Seated Cable Rows, 2 sets
Nautilus Lat Pulldown, 2 sets
SLDLs, 1 set
BB Squats, 2 sets
Standing Calf Raises, 2 sets

10 mins cardio on the treadmill (0.43 mi) + 1 hr 20 mins, 401 cals.

Pre: 1 packet Redcon1 War Games, 1/2 Bronkaid
Intra: Ryse Hydration Packet
Post: MRE Twinkies Shake (40g protein)

Notes
For anyone looking to make the trip down, it's $25 for a day pass. Snapped a quick pic for reference.

The coolest part though was as I was working out I noticed Aaron Singerman was there with a few folks. Was able to stop and say hello and grab a quick photo with him! View attachment 259205View attachment 259206

Dude that place looks awesome! Be hard to walk away when done

How was that shake? Seems like it would be good

 

[Hyde]

While I got to see exactly none of the bodybuilding at the Arnold this weekend (per usual lol), it was a great & motivating weekend for me as well - I am definitely looking forward to getting back to lifting after this last week off after my meet. Always inspiring seeing people do things you want to accomplish, or even just giving it their all!

Plus, we were also twinning because I got to try the Big Arch as well, last Friday night. Wife really wanted a fruit smoothie on her reload day, so we swung through a drive thru after her athlete rules meeting.

There was a huge Panatta equipment demo booth at the expo where you could try tons of their offerings; it’s amazing how overbuilt & hi-tech their engineering is. After straining my quad last week, I didn’t try any of the leg machines I really wanted to, like their Lever and Hack squats, but it was just wild stuff. Seemed totally overkill, but fun & beautiful nonetheless.

Also, this was the busiest Arnold they’ve ever had. Friday was so packed you’d have thought it was Saturday, the way you could not move through the center aisles at all. Total gridlock, and they didn’t have the AC adjusted for it like they do Saturday so everyone was hot and sweaty. So they bumped up the AC for the weekend hard thankfully. The fire marshal had to shut down the Young LA booth for half an hour and issued them a citation it got so crazy packed. But it was a good Arnold overall, loads of vendors & things to see. Peptide vendors even now too. The Animal Cage was awesome as ever.

 

[gphagan1]

Redcon1 Gym Workout Session

Well fellas, was touch and go there for a minute, but was finally able to make it to the Redcon1 gym!

Place is a little more crowded than I was expecting - more from all the equipment tucked in there. Makes it feel a little cramped, but there's a ton of variation and equipment models to try out.

Hit up some things I hadn't used before like a Panatta decline chest press machine and a Nautilus pulldown.

Did my normal workout plus a bunch of other stuff just because I made the 40 mins trek out there from where I was staying.

Here's the session! Working sets only...

Bench Press, 2 sets
Machine Chest Press, 2 sets
Panatta Decline Chest Press, 2 sets
Machine Curls, 2 sets
Triceps Pressdowns, straight bar, 2 sets
Seated Cable Rows, 2 sets
Nautilus Lat Pulldown, 2 sets
SLDLs, 1 set
BB Squats, 2 sets
Standing Calf Raises, 2 sets

10 mins cardio on the treadmill (0.43 mi) + 1 hr 20 mins, 401 cals.

Pre: 1 packet Redcon1 War Games, 1/2 Bronkaid
Intra: Ryse Hydration Packet
Post: MRE Twinkies Shake (40g protein)

Notes
For anyone looking to make the trip down, it's $25 for a day pass. Snapped a quick pic for reference.

The coolest part though was as I was working out I noticed Aaron Singerman was there with a few folks. Was able to stop and say hello and grab a quick photo with him! View attachment 259205View attachment 259206

That gym looks awesome….it’s always a blast to try out new equipment that you never have before.

 

[Segansational]

Dude that place looks awesome! Be hard to walk away when done

How was that shake? Seems like it would be good

It was fairly average. Really easy to get down though which was good cause it was 7 PM by the time I had finished up my WO and was meeting up with friends for dinner.

But they switched the ingredients for this version (think in the new packaging bottles vs the old milk carton style bottles), so the highest source is bovine collagen peptides, which makes sense how they packed in 40g so easily.

Did have that Twinkies taste though.

While I got to see exactly none of the bodybuilding at the Arnold this weekend (per usual lol), it was a great & motivating weekend for me as well - I am definitely looking forward to getting back to lifting after this last week off after my meet. Always inspiring seeing people do things you want to accomplish, or even just giving it their all!

Plus, we were also twinning because I got to try the Big Arch as well, last Friday night. Wife really wanted a fruit smoothie on her reload day, so we swung through a drive thru after her athlete rules meeting.

There was a huge Panatta equipment demo booth at the expo where you could try tons of their offerings; it’s amazing how overbuilt & hi-tech their engineering is. After straining my quad last week, I didn’t try any of the leg machines I really wanted to, like their Lever and Hack squats, but it was just wild stuff. Seemed totally overkill, but fun & beautiful nonetheless.

Also, this was the busiest Arnold they’ve ever had. Friday was so packed you’d have thought it was Saturday, the way you could not move through the center aisles at all. Total gridlock, and they didn’t have the AC adjusted for it like they do Saturday so everyone was hot and sweaty. So they bumped up the AC for the weekend hard thankfully. The fire marshal had to shut down the Young LA booth for half an hour and issued them a citation it got so crazy packed. But it was a good Arnold overall, loads of vendors & things to see. Peptide vendors even now too. The Animal Cage was awesome as ever.

I actually had that meal and half a LAB cookie on Sunday, and still woke up lighter Monday morning at 152#. Magic!

Yeah, the Panatta machines I agree look slick and move really nicely, but probably a little unnecessary. But had to try it since I had heard about them as being premium.

I saw YoungLA posting about being shut down. Thought it was a stunt at first, so that's crazy! As much as I don't always love the social influencer side of fitness, it is making people have love for the game - so I am here for it.

That gym looks awesome….it’s always a blast to try out new equipment that you never have before.

Yeah, again it was more that I had made the long trip out and dropped cash to be there, but I was going to get my money's worth! but it was pretty busy too. A lot of broccoli heads and some fitness girls, a few real bodybuilder physique, but like I said it was pretty neat to check it out.

So forced me to get in the zone and push my limits a bit!

A little AM cardio this morning. Terrible little sh!tty sweat box with janky equipment at the hotel. Almost wasn't going to bother as I expected it to be too crowded. One other person at 6:15. So... 36 mins, 7.51 mi, 198 cals on the stationary bike just getting the blood pumping. My lower back on the left side plus my hip/psoas area felt really tight las5 evening and this AM. Slept like dogsh!t too in the hotel bed, so figured might as well get up. So, bad for recovery, but here we are.

Hoping to hit up the LA Fitness which is like a 20 mins walk from here tomorrow morning for a real WO again before heading out.

 

[MrKleen73]

Keep your head up brother. Just keep moving in the right direction and you will reach your destination.

 

[Segansational]

Keep your head up brother. Just keep moving in the right direction and you will reach your destination.

Thanks Kleen. Sun is shining, got in a good workout, and I'm heading home today. Life is good!

LA Fitness Workout

Snagged a free pass and walked about 20 mins there, 20 mins back. So count that as my warm up and cardio!

Working sets,
Lat Pulldowns, 2 sets
HS Iso-lateral high rows, 2 sets
HS low rows, 2 sets
Dips, 2 sets
EZ bar Skull crushers, 3 sets
Machine Shrugs, 3 sets
EZ bar upright rows, 3 sets
EZ bar curls, 4 sets

57:51, 255 cals.

Plus did 10 mins of the dry sauna at the end. Took full advantage again of a fully equipped gym!

Pre: 25mg ephedrine, 1/2 packet of Sicario.
Intra: Ryse Hydration Packet
Post: Muscle Milk RTD shake

Here's a view of the sun rising on my walk back from the gym this morning.

 

[MrKleen73]

That looks like a fun session and a beautiful walk back to the hotel!

 

[Hyde]

That’s a great way to spend 2 hours in the morning!

 

[Dustin07]

Snagged a free pass and walked about 20 mins there, 20 mins back. So count that as my warm up and cardio!

I love that. I think you visited that same barbell gym behind the strip in vegas that I did when I was staying at Elara? It was like 1 mile or 1.25miles or something so I just tossed the head phones on and jogged on over. worked perfectly for a little travel sesh. $25 drop-ins get old fast, but still.

 

[Segansational]

I love that. I think you visited that same barbell gym behind the strip in vegas that I did when I was staying at Elara? It was like 1 mile or 1.25miles or something so I just tossed the head phones on and jogged on over. worked perfectly for a little travel sesh. $25 drop-ins get old fast, but still.

Unsure if I had hit up that gym or not. Last time on the strip I went to Dragon's Lair.

Yeah, I agree on the cost of a day pass, but again since I'm not dropping money on other things I used to do (could easily drop $25 on two beers at a brewery), I just tell myself this is what I do for fun/entertainment now. When I grabbed an Uber the driver was like, we're going to a gym 45 mins away? Yep. He asked, do you work in the industry? Nope, I just like working out and exploring cool gyms.



Caught some type of virus. Left ear is clogged up, flight home the change in pressure didn't make it happy. Congestion and a bit of a scratchy throat. Hoping being back on my vitamin C & elderberry regimen will help knock it out quickly.

M3, W3, D1 - 0 RIR week

Working sets,
Bench Press, 2 sets
Machine Flys, 2 sets
EZ bar curls, 3 sets

59:34, 169 cals.

Pre: 1 scoop Ignition Switch, 25mg ephedrine, 1g Choline Citrate.
Intra: 1 scoop Grind EAAs, 1 packet Ryse Hydration, 25g Karbolyn, 1.5g Creatine HCl.

Notes
Was a bit light today in overall volume given I was moving a bit slow this AM. Wasn't sure tbh I'd feel up to the gym or not, but got one in. Bench felt heavy today as I've been pushing extra lately.

Have two more days of ephedrine left. Then I think I may take a week to reset before looking to add in any more fat loss agents. That'll be partially timed with my deload week.

Also noting that with just a bit of focus on arms again, my biceps are really coming back. Feels good! Left forearm is bugging me a little bit, but other than that no real issues.

 

[akboom87]

Good looking session! Bummer about the congestion, seems to be going around bad this year. Also noticed a lot of co workers have had it multiple times, this last time they where having vertigo issues with it.

Hope you get feeling better!

 

[Dustin07]

Left ear is clogged up

Bummer about the congestion, seems to be going around bad this year. Also noticed a lot of co workers have had it multiple times, this last time they where having vertigo issues with it.

weird! I've been seeing it here too with no other symptoms, just ear congestion without pain, no fevers, sickness etc. just a weird head congestion that focuses in the ear on multiple people, comes and goes on me too.

 

[Segansational]

Good looking session! Bummer about the congestion, seems to be going around bad this year. Also noticed a lot of co workers have had it multiple times, this last time they where having vertigo issues with it.

Hope you get feeling better!

That's interesting given the dizziness I had a few weeks back. Which my PCP sort of wrote off as much ado about nothing...

 

[Segansational]

M3, W3, D2

Working sets,
Neutral Grip Pull Ups, 3 sets
Seated Cable Rows, 2 sets
EZ bar Skull Crushers, 2 sets
Upright Rows, 3 sets
DB laterals, 2 sets

1 hr 15 mins, 188 cals.

Pre: Same as yesterday
Intra: Same as yesterday

Official Weight check: 153.8# (+1.8#)
BF: 13.9% (+/- 0.0%)

Notes
Caught back up with my workouts. Will be taking the weekend off, as planned. Will see about still doing cardio on Sunday AM. Would like to knock this cold out though.

Unfortunately, my daughter came down with the stomach bug last night. Puked her guts out all over the hallway right after dinner. Just hoping that doesn't start making it's way through the house...

 

[Dustin07]

they get exposed to so many new things at that age, it does seem like the little germ factories are frequently sick. I hope she is feeling better fast!

 

[akboom87]

M3, W3, D2

Working sets,
Neutral Grip Pull Ups, 3 sets
Seated Cable Rows, 2 sets
EZ bar Skull Crushers, 2 sets
Upright Rows, 3 sets
DB laterals, 2 sets

1 hr 15 mins, 188 cals.

Pre: Same as yesterday
Intra: Same as yesterday

Official Weight check: 153.8# (+1.8#)
BF: 13.9% (+/- 0.0%)

Notes
Caught back up with my workouts. Will be taking the weekend off, as planned. Will see about still doing cardio on Sunday AM. Would like to knock this cold out though.

Unfortunately, my daughter came down with the stomach bug last night. Puked her guts out all over the hallway right after dinner. Just hoping that doesn't start making it's way through the house...

That’s a good looking session, yeah hopefully kiddos turn around quick and it doesn’t get everybody.

 

[Hyde]

That’s a good looking session, yeah hopefully kiddos turn around quick and it doesn’t get everybody.

You never know until the very end if you’re gonna make it through clean. You just take care of everyone best you can, try not to kiss them, wash your hands a ton & pray you come out the other side unscathed.

Sometimes everyone gets healed up, a couple days pass, you think you dodged the bullet, then WHAM

 

[MrKleen73]

I am lucky, I normally dodge most of what my family gets, I used to get strep, now I may get it, but if so more like a carrier and not sick. My Achilles heel is stomach bugs. I still get them less often, but I am more likely to catch those than anything else.

 

[Segansational]

Thanks gents, looks like we may be in the clear. I still have quite the runny nose and a stuffy ear making it a bit harder to hear lately, but other than that feeling generally OK.

Got 33 mins of cardio on the bike this AM (203 cals) while finishing up watching the Big Dream Olympia movie. Also, anyone follow the Detroit Pro? Wesley and Mo Fooda on top.

Also, anyone see the announcement that the old BB .com site is getting into GLPs and such? That’s a pretty big pivot, although I can't blame them for trying to reinvent themselves.

 

[Segansational]

M3, W3, D3

Working sets,
Incline Bench Press, 3 sets
Machine Chest Press, 3 sets
Machine Preacher Curls, 1 set
SLDLs, 1 set

1 hr 10 mins, 216 cals.

Pre: 1/2 scoop Notorious Rage, 1g Choline Citrate.
Intra: Same as usual.

Notes
After a couple of days in some commercial gyms hammering the weights, today felt light and short on substance - even in 0 RIR week. May just need to do more volume again next meso.

Notorious Rage at half a scoop was pretty light on focus and mental drive. Will do 3/4 tomorrow and see how that goes to finish up this 0 RIR week of programming.

 

[Segansational]

Quick weight update:

Sad to say, after this weekend my weight jumped back up to 156# (+2.2#), 14.2% (+0.3%).

My goal is to still get sub-150 and low 13ish % BF or thereabouts by our spring break vacation to Punta Cana in about 3.5 weeks.

So, had AI do a little optimization for me:

Recommendations:
Adding in caffeine + yohimbine + TTA-500 + L-carnitine pre-WO. Will also add in two more cardio sessions per week for a total of 3x/wk LISS.

Total estimate is I can reduce by another 695 cals daily for a total of -1.39# per week, and hit about 151#, ~12% BF by my goal date. Thoughts?

 

[Hyde]

Quick weight update:

Sad to say, after this weekend my weight jumped back up to 156# (+2.2#), 14.2% (+0.3%).

My goal is to still get sub-150 and low 13ish % BF or thereabouts by our spring break vacation to Punta Cana in about 3.5 weeks.

So, had AI do a little optimization for me:

Recommendations:
Adding in caffeine + yohimbine + TTA-500 + L-carnitine pre-WO. Will also add in two more cardio sessions per week for a total of 3x/wk LISS.

Total estimate is I can reduce by another 695 cals daily for a total of -1.39# per week, and hit about 151#, ~12% BF by my goal date. Thoughts?

Yeah, it all makes sense - nothing you didn’t already know. Basically meat and veggies and whatever cals you have left in a few sparse carbs.

Just be ready to grind. It’s a 700 cal deficit for nearly a month, so you are going to be tested every day. I’d definitely keep the ephedrine ready, drink lots of salt & fluids, and know it’s temporary.

I’ll also point out that 500 cals will still yield 1lb per week. The really big thing here is iron consistency every day. You not having all the little fun things we always do over evenings and weekends is a huge factor here in your short-term success.

 

[Segansational]

Yeah, it all makes sense - nothing you didn’t already know. Basically meat and veggies and whatever cals you have left in a few sparse carbs.

Just be ready to grind. It’s a 700 cal deficit for nearly a month, so you are going to be tested every day. I’d definitely keep the ephedrine ready, drink lots of salt & fluids, and know it’s temporary.

I’ll also point out that 500 cals will still yield 1lb per week. The really big thing here is iron consistency every day. You not having all the little fun things we always do over evenings and weekends is a huge factor here in your short-term success.

Yeah, time to embrace the suck.

M3, W3, D4 - last day of 0 RIR

Working sets,
Lat Pulldowns, 2 sets
Dips, 3 sets
BB Shrugs, 2 sets
BB Squats, 2 sets

57:28, 189 cals.

Pre: 3/4 scoop Notorious Rage, 2.5g Y, 2 pumps XPG l-carnitine gel
Intra: 1 scoop EAAs, 1.5g Creatine HCl, 1 packet Ryse Hydration

 

[Segansational]

Yeah, it all makes sense - nothing you didn’t already know. Basically meat and veggies and whatever cals you have left in a few sparse carbs.

Just be ready to grind. It’s a 700 cal deficit for nearly a month, so you are going to be tested every day. I’d definitely keep the ephedrine ready, drink lots of salt & fluids, and know it’s temporary.

I’ll also point out that 500 cals will still yield 1lb per week. The really big thing here is iron consistency every day. You not having all the little fun things we always do over evenings and weekends is a huge factor here in your short-term success.

Yeah, time to embrace the suck.

M3, W3, D4 - last day of 0 RIR

Working sets,
Lat Pulldowns, 2 sets
Dips, 3 sets
BB Shrugs, 2 sets
BB Squats, 2 sets

57:28, 189 cals.

Pre: 3/4 scoop Notorious Rage, 2.5g Y, 2 pumps XPG l-carnitine gel
Intra: 1 scoop EAAs, 1.5g Creatine HCl, 1 packet Ryse Hydration

Notes
Unimpressed by this new pre. Thought it'd be better based on the profile, but it doesn't hit as hard with focus as other exotic stim pre's.

 

[MrKleen73]

Good luck on the buckling down. If you were into fasting, I would say add in the extra cardio, do a 500 deficit, but add in one 24-36 hour fast a week and you would hit that no problem.

 

[Segansational]

Good luck on the buckling down. If you were into fasting, I would say add in the extra cardio, do a 500 deficit, but add in one 24-36 hour fast a week and you would hit that no problem.

Thanks man, not sure why I can't get behind fasting. I know it's just a mental block. The good news is that I weighed myself midweek yesterday (post-cardio) and was back under 154, so some of the weight spike was weekend bloat.

Started my deload week this week, as it was only a 4 week meso this time around.

M3, W4, D1

Working sets,
Bench Press, 1 set
Machine Flys, 1 set
EZ bar curls, 2 sets
DB laterals, 2 sets
BB Squats, 2 sets

49:50, 161 cals.

Pre: 1 scoop Total War, 2.5g Y, 2 pumps L-carnitine gel.
Intra: Same as previous, no carbs intra-WO.

Notes
My daily readiness score has been trending down this week, so deload is probably coming at the right time.

 

[Smont]

Thanks man, not sure why I can't get behind fasting. I know it's just a mental block. The good news is that I weighed myself midweek yesterday (post-cardio) and was back under 154, so some of the weight spike was weekend bloat.

Started my deload week this week, as it was only a 4 week meso this time around.

M3, W4, D1

Working sets,
Bench Press, 1 set
Machine Flys, 1 set
EZ bar curls, 2 sets
DB laterals, 2 sets
BB Squats, 2 sets

49:50, 161 cals.

Pre: 1 scoop Total War, 2.5g Y, 2 pumps L-carnitine gel.
Intra: Same as previous, no carbs intra-WO.

Notes
My daily readiness score has been trending down this week, so deload is probably coming at the right time.

You should ditch stimulants during your deload. It will help you in getting the most recovery you can, especially for your CNS recovery which is usually a lot more important than the muscles themselves

 

[MrKleen73]

@Segansational Totally understand, it is counter intuitive to everything we were told for years and years. I can see why many people have an aversion to it. Also, the first bits of fasting are hard if you are not locked in to get through them to the other easier side. Beginning fasting can be miserable prior to the adaptation your body makes to it. So I totally get it, and there is no magic there, just for someone with limited time to train, a fast makes a huge dent in total calories consumed over the week while doing nothing, not having to recover from extra cardio, and basically just going about your normal business except eating for a day. it is a hack, but it isn't for everyone.

 

[Dustin07]

I still have quite the runny nose and a stuffy ear making it a bit harder to hear lately, but other than that feeling generally OK.

FWIW mine had been bugging me off and on since Dec and I couldn't figure it out. while I was in AZ it finally pushed me over the edge, stuffed left ear for an entire day, so the folks I was with were all telling me how they get that from time to time, go into the doctor and get it drained?? (ear wax apparently??) so I grabbed some drops at safeway. they say to use 2x per day for up to 2 days. I used them for 1.5 days and all the sudden my ears are the best they've been this year. maybe it would help you.

Thanks man, not sure why I can't get behind fasting.

So I totally get it, and there is no magic there, just for someone with limited time to train, a fast makes a huge dent in total calories consumed over the week while doing nothing, not having to recover from extra cardio, and basically just going about your normal business except eating for a day. it is a hack, but it isn't for everyone.

I always just tell people to start by skipping breakfast. At least for me, its habit and boredom that appear to be the hardest obstacles to overcome. so mon-fri while I"m at work a scheduled fast is super easy. by the time I get home, I realize I only have to hold out like 3 more hours then its bed time and I gain 12 more on the fast. AI has me doing a lot of 16:8 style PSMF which has me on cloud 9 if it works, cause basically it just means I drink black coffee until after my afternoon lifting session, then I'm able to eat, but by then the volume of food I need to be satiated is a lot lower, especially if I break the fast with vegetables and meat.

 

[Hyde]

Yes, just skipping breakfast on a day you’re not weight training is the easiest start. The main magic is just cutting down on calories, then keeping insulin lower for a longer window of the day keeps fat utilization higher. It’s better than skipping meals or cals mid day, especially for cortisol and insulin. Calories are absolutely the main driver, but having more cals for the 8-10 hour window you eat is usually more satiating.

If you fast for more extended periods, add sodium in! It’s usually easiest to just take a shot of table salt dry and chase, but they do make flavored high-sodium drink mixes.

 

[Dustin07]

If you fast for more extended periods, add sodium in! It’s usually easiest to just take a shot of table salt dry and chase, but they do make flavored high-sodium drink mixes.

Thats what I did down in AZ. My brother has kept a good stock of powdered electrolytes down there so I had a big powerade bottle (I think it said like 29oz) that I just kept refilling with electrolytes for those 4-5 days. I had a goal of drinking at least 4 a day on top of whatever else I had like coffee. (I'm not a beer drinker so anything other than coffee or water/electros woudl have been the occasional tequila or bourbon).

 

[Segansational]

You should ditch stimulants during your deload. It will help you in getting the most recovery you can, especially for your CNS recovery which is usually a lot more important than the muscles themselves

I always just tell people to start by skipping breakfast. At least for me, its habit and boredom that appear to be the hardest obstacles to overcome. so mon-fri while I"m at work a scheduled fast is super easy. by the time I get home, I realize I only have to hold out like 3 more hours then its bed time and I gain 12 more on the fast. AI has me doing a lot of 16:8 style PSMF which has me on cloud 9 if it works, cause basically it just means I drink black coffee until after my afternoon lifting session, then I'm able to eat, but by then the volume of food I need to be satiated is a lot lower, especially if I break the fast with vegetables and meat.

Just replying to say I understand both of these concepts, but would have to significantly rework my schedule to accomodate I think.

Right now, I'm more aggressively trying to cut for the next 2.5 weeks to hit a weight/physique goal for our beach vacation. So right now I'm using caffeine + yohimbine 2x / day to knock some extra cals out and keep me fueled for AM workouts even during deload.

And, so to that point, I think if I worked out in the afternoon or evening vs first thing in the AM fasting in the morning would be easier. While I do fasted workouts (or just with intra-carbs typically), I feel I do need post-WO fuel to recover. Unfortunately, between family & work schedules, AM before the sun comes up is the only time I have.

If you fast for more extended periods, add sodium in! It’s usually easiest to just take a shot of table salt dry and chase, but they do make flavored high-sodium drink mixes.

This is definitely a staple for me and one of the things I contribute to longevity / recovery in my current stage of life: electrolytes & hydration intra-WO.

 

[Segansational]

This AM's WO:

M3, W4, D2

Working sets,
Neutral Grip Pull Ups, 1 set
Seated Cable Rows, 1 set
EZ bar Skull crushers, 3 sets
Upright Rows, 2 sets

~39 mins, 102 cals.

Cardio, stationary bike, 23 mins LISS, 148 cals.

Total time: 1 hr 2 mins, 250 cals.

Pre: 1 scoop Ignition Switch, 2.5mg Y, 2 pumps L-carnitine gel.
Intra: 1 scoop Grind EAAs, 1.5g Creatine HCl, 1 packet Pedialyte.

Had extra time due to deload being such low volume, so hopped on the bike for a short session.

Ran out of my normal electrolytes, but had this in the cabinet so took advantage of the pedialyte packet. Due for a supp restock on a few items.

 

[Dustin07]

Just replying to say I understand both of these concepts, but would have to significantly rework my schedule to accomodate I think.

Right now, I'm more aggressively trying to cut for the next 2.5 weeks to hit a weight/physique goal for our beach vacation. So right now I'm using caffeine + yohimbine 2x / day to knock some extra cals out and keep me fueled for AM workouts even during deload.

And, so to that point, I think if I worked out in the afternoon or evening vs first thing in the AM fasting in the morning would be easier. While I do fasted workouts (or just with intra-carbs typically), I feel I do need post-WO fuel to recover. Unfortunately, between family & work schedules, AM before the sun comes up is the only time I have.

I had been letting gemini ai do some tweaking and programming for me to see what it comes up with and I have liked it. I do have that 30-36hr fast I like to throw in on mondays ( so only cardio + sauna) but it has been wanting me to do a 16:8 PSMF on my lifting days. meaning that I might lift in the morning, but not eat until 12pm or so. I thought this was odd since I've always hated lifting fasted but so far I haven't felt any negative effects from it at all. It has me getting my refeed essentially Saturday night (date night type idea) and then carb loading before and after my sunday morning sessions.

so I loaded that chat into Claude ai and asked it to critique it, Claude came back with basically the same ideas and doubled down. I'm finding it crazy easy to 16:8, I do take my pump addict preWO before a morning lift and hit all my normal supplements in the morning, then break the fast with a bunch of chicken breast and salad greens (maybe hot sauce if I need something so no high cal dressing), and then like last night tilapia and brussels. shockingly satiating formula right now.

 

[Segansational]

Well, you guys guilted me into it. Decided to fast from last night to this afternoon's lunch.

So roughly will be 15-16 hrs by the time I eat some real food. Not a full fast, as I did my morning cup of coffee plus preWO and intra EAAs. Hit about 24 mins of cardio on the bike in the AM.

 

[Hyde]

Well, you guys guilted me into it. Decided to fast from last night to this afternoon's lunch.

So roughly will be 15-16 hrs by the time I eat some real food. Not a full fast, as I did my morning cup of coffee plus preWO and intra EAAs. Hit about 24 mins of cardio on the bike in the AM.

This is the best way to play with it, just experimenting with longer periods between your daily eating window to condense or ideally shave off calories.

If you do this again, skip the EAAs. The stimulants in your coffee and preWO will help drive your fast/fat-burning and largely offset whatever trace stuff is in the preWO, but the EAAs directly conflict with the fast.

Maintaining your GH levels & lipolysis are more useful than the minimally enhanced nitrogen retention from 40 calories of amino acids. I mean it’s probably splitting hairs, but you save money skipping the EAAs in this scenario and probably improve your physique technically.

 

[Resolve10]

Well, you guys guilted me into it. Decided to fast from last night to this afternoon's lunch.

So roughly will be 15-16 hrs by the time I eat some real food. Not a full fast, as I did my morning cup of coffee plus preWO and intra EAAs. Hit about 24 mins of cardio on the bike in the AM.

I know you are likely just joking, but don't let people guilt you into something. Fasting isn't magic, do it if it helps you find it helps you conveniently take in less calories though.

 

[Segansational]

I know you are likely just joking, but don't let people guilt you into something. Fasting isn't magic, do it if it helps you find it helps you conveniently take in less calories though.

Yeah, no worries. I was just thinking about it when everyone was discussing the benefits and what they do, that I thought I'd give it a shot the other day. At the end of the day, still CICO and helps just close the feeding window.

In any case, I probably made up for the cals I didn’t eat when we went to check out the new pub nearby for dinner. Had a cheesesteak and fries. But at least this way it probably all evened out!

A lot of activity this weekend.

Ended up doing cardio both days and the wife wanted to do some outdoor work. Ended up planting a few new bushes and also took the kids to practice bike riding yesterday, so a lot of walking & physically exertion.

M3, W4, D3

Working sets,
Incline BP, 1 set
Machine Chest Press, 2 sets
Machine Preacher Curls, 2 sets
SLDLs, 2 sets

Ab work:
Swiss ball crunches, 2 sets
Russian medicine ball twists, 2 sets

1 hr 1 mins, 140 cals.

Pre: 1/2 packet Sicario, 200mg caffeine, 2.5mg Y, 2 pumps L-carnitine gel.
Intra: 1 scoop Grind EAAs, 1 packet BullFit Hydrate, 1.5g Creatine HCl.

Notes
Unofficially dropped under 153# over the weekend, so another milestone. We'll know for sure this AM at weigh-in.

Ran out of my electrolytes so ended up making a stop at GNC and grabbed some random company for $15. Seemed an OK deal for brick & mortar to get me through. Grabbed a My Cookie Dealer protein cookie and a Redcon1 Jolt Cola energy drink. The nostalgia was real with this one!