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  1. Segansational

    First competition!

    13 lbs up is a nice rebound, and looking still nice and lean!
  2. Segansational

    Segansational's Motivation Log

    Bench Press Day Warm up routine. Bench, rest-pause technique: 45x10 95x8 110x5 130x5 145x7 Working on the lift command cadence as well, to get used to a stop and press. Today went smoothly for 5s. Machine Press: 5 plates x 10 7 plates x 10 8 plates x 10 1 hr 9 mins, 177 cals. Pre: 3/4...
  3. Segansational

    DaPack..Fighting Age One Day at a Time

    Rest up / heal up and you'll be back to fighting form in no time! Nice job either way, and very cool to see some of those big lifts being pulled at the meet.
  4. Segansational

    Hyde’s Strength Odyssey

    Let's go!
  5. Segansational

    Segansational's Motivation Log

    I'm down for it. Thankfully, I have a low interest rate! But, I actually do need a new wardrobe so... Well played sir!
  6. Segansational

    Segansational's Motivation Log

    You know, that didn't really even dawn on me. So perhaps. OK, this is definitely reasonable. I wasn't on board with signing up for 5x10 after DLs, but 1-2 sets with light-moderate weights makes sense. Will test it out on Monday!
  7. Segansational

    Segansational's Motivation Log

    Cardio session, 25:10 on the bike, 133 cals. Fueled it with some BCAA+ energy, 1 pump of Napalm Xtreme, and 2 pumps of L-carnitine gel on the quads.
  8. Segansational

    Segansational's Motivation Log

    Yeah, so I was doing RDLs and empty BB sets during my hypertrophy mesos, but tbh I don't want to do any extra lower back work outside of actual DLs if I can avoid it, as between that and squats my recovery is already taking a hit - and we're just at the beginning. But I'm open to opinions on...
  9. Segansational

    Segansational's Motivation Log

    Yesterday only got in a quick 20 mins of cardio on the bike. But finally finished up chopping and getting rid of the fallen tree branches in the yard. So more active work in the AM. Today's session as prescribed below. Squat Day Warm up routine. BB Squats, banded pullaparts prior to each...
  10. Segansational

    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 you've still got the bug do build and do it all over again! Very inspiring for us!
  11. Segansational

    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 T-bar row set up. Or in my case when I wear tanks, ILS - imaginary lat syndrome!
  12. Segansational

    I’m just not that strong (yet)!

    Are the kids / you back in school? Cause that would do it...
  13. Segansational

    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 x 8 1 hr 5 mins, 154 cals. Pre: 3/4 scoop Notorious Rage, 4 caps Rev02, 2 pumps L-carnitine gel...
  14. Segansational

    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?
  15. Segansational

    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 incline/decline combo machine, and one physique shot I took in the posing room. I have some videos too, but too...
  16. Segansational

    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 and voume, but weights moved smoothly and wanted to start the program off right without...
  17. Segansational

    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 all 3 weight attempts at the start? Or can you make adjustments between lift attempts? Thanks man -...
  18. Segansational

    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 debating whether I should keep in my cardio sessions (2x/wk likely) just to also ensure my overall...
  19. Segansational

    DaPack..Fighting Age One Day at a Time

    You got this brother. Don't let perfect be the enemy of good. So much of performance in anything is mental. So quell that negative voice and go hit some strong numbers!
  20. Segansational

    Segansational's Motivation Log

    For sure. Whole trip was actually really great. Vegas is pretty neat in that there's so many things to do, gamble (which I didn't bother with), shows (which I did), great food (definitely did that), there's excess and hedonism or fitness and wellness, you've got extreme displays of wealth and...
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