Segansational's Motivation Log

Segansational

Segansational

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Looking Good Bro! Keep the drive going!
Thanks brother.

Had some crazy dreams last night. Woke up a bit frazzled. Started inhibit-p two days ago, 2 caps/d.

Pre: 1 scoop Aggro, 1 scoop Permaswole, 2g taurine
Intra: 2 scoops Alpha Amino

Accessory Lifts
TRX chest press 3x12 superset with TRX flys 3x10
TRX biceps 3x12 superset with TRX triceps 3x12
BB curls +60x10, +65x10, +70x9 superset with skull crushers +40x10, +50x10, +55x10
Reverse grip curls +25x10,10,10 superset with TRX facepulls 3x10

Time 1 hr 05 mins, 352 cals

Arms felt super pumped after my alternating supersets. Was fun to hit mostly arms again. Pushed weight on set, not as heavy as I've ever done, but felt like a good balance between pump and strength.

Weight: 182.5#
 
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Segansational

Segansational

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Pre: 1 scoop Aggro, 1 scoop Permaswole, 2g taurine
Intra: 2 scoops Alpha Amino

Push
Rotator cuff ex 2.5x12,12
Bench Press 100x12, 150x10,10,8
DB incline press 55x10,8,10
Seated behind the neck BB press +65x8,8
Close grip BP 100x15,10,8

Time 53:25, 319 cals
Weight: 181.5#
Bodyfat: 18.7%
 
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Segansational

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Pre: 1 scoop SuperPump 250 w/DMAA
Intra: 2 scoops Alpha Amino, 1 scoop Permaswole

Pull
Underhand BB rows +60x12, 150x10,10,10
Neutral Grip Pull ups 10,10,8
Overhand Grip Deadlifts 150x10,10,8 - this was a bit of a grind, lost my grip on the last set even with straps
DB laterals 27.5x10,10,10
BB curls +60x10, +50x10, +40x10 - went quick with drop sets just to fit this in at the end of my session

Time 56:32, 406 cals

Since I will be starting M-test today which has KSM-66 in it, I'll be swapping out my Aggro. Felt good to add back in high stims again. Gained 3 fat free lbs. Was expecting more overall weight, but can't be mad about no gained fat. Plan is to continue to bulk through these next 4 weeks to retain the muscle I built. After that I will likely look to cut down as I want to get tighter overall.

Next month or so is heavy travel season for work, so will need to stay on top of my workouts best I can while dealing with a non-consistent schedule and hotels.

It's Olympia weekend! Who do you guys got? I'm rooting for Curry, but this will be an interesting one with no clear front runner IMO.
 
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Hyde

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Looking jooceyyy. Made some nice lean gains.

You shouldn’t be losing grip with your straps on a regular bar unless you’re setting them wrong or they’re complete garbage. Check out some quick YouTube vids to make sure you’re setting them right. I used to try to wrap the whole strap up in my hand, which could unfurl, til I realized from a Pete Rubish vid that he just folds the strap over once and let’s the rest hang out, which let’s you keep your hand more closed. Or you could get some Cerberus Figure 8 straps, which are very different and lock you to the bar.

Luke Sandoe ftw baby!! I would love to see Steve Kuclo make top 6; I have always thought he had a good look but this past year he’s really taken it up another level. When I saw photos of him at the Indy Pro he looked like a different animal; super dense.

There’s also guys like Jon DeLaRosa and Akim Williams that I would like to see do well because when I got into lifting they were big inspirations in the old Muscle & Fitness ads.

Curry has what it takes this year, I think. Would hate to see Phil win anymore.
 
Segansational

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Looking jooceyyy. Made some nice lean gains.

You shouldn’t be losing grip with your straps on a regular bar unless you’re setting them wrong or they’re complete garbage. Check out some quick YouTube vids to make sure you’re setting them right. I used to try to wrap the whole strap up in my hand, which could unfurl, til I realized from a Pete Rubish vid that he just folds the strap over once and let’s the rest hang out, which let’s you keep your hand more closed. Or you could get some Cerberus Figure 8 straps, which are very different and lock you to the bar.

Luke Sandoe ftw baby!! I would love to see Steve Kuclo make top 6; I have always thought he had a good look but this past year he’s really taken it up another level. When I saw photos of him at the Indy Pro he looked like a different animal; super dense.

There’s also guys like Jon DeLaRosa and Akim Williams that I would like to see do well because when I got into lifting they were big inspirations in the old Muscle & Fitness ads.

Curry has what it takes this year, I think. Would hate to see Phil win anymore.
Thanks brother.

Curry took it and looked really good. I actually had Hadi ahead of Bonac, but glad to see them all do well. I've always liked Kuclo's size and density, but I just don't think the judges like his blockier look.

Don't know if you follow classic, but was a little surprised that Bumstead took that one.

And in 212 I definitely had Clarida ahead of Lunsford, but in both cases size won out for 1st and 2nd place.

Wanted to call out that if anyone is interested in any Chaos and Pain deals, there's a 34% off code (olympia34) running now through Monday at midnight PST! This is the largest discount I've seen them do, so a great time to pick up Ferox for that high intensity pre, Aggro for a lower stim pre, Permaswole for a non-stim pump, etc. I've really been enjoying Hypnos too if you need a sleep supplement.

I get nothing from the above code, but wanted to make sure that my fellow AM members can take advantage of the great deal going on.
 
Hyde

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Curry did look better than ever; some are whining he wouldn’t have stood up to Ronnie or Jay but every Mr. O can only compete with who shows up, and Curry was the man last night!

Hadi I wasn’t even sure was doing open, but he looked tremendous and showed he’s got what it takes to be up top. Maybe at the top??

Bumstead has a classic look and not surprised that finally won out over the smaller-bodybuilder look. That’s what 212 is for. On that note, Lunsford is just so dang wide it’s hard to argue with. The guy is a giant X. Surprised he didn’t take this year.
 
Segansational

Segansational

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Pre: 1 scoop God of Rage
Intra: 2 scoops Alpha Amino, 1 scoop Permaswole

Legs
TRX squats 3x15
Front squats 100x10, 135x10,10,10
Overhand grip SLDLs 135x10,10,10
TRX calf raises 3x20
Bench leg pull ins 3x12

Time 1 hr 01 min, 332 cals
Weight: 182.0#

Mentally wasn't as focused as I would've liked this morning. Work and life has me a bit distracted at the moment. Still had a good session though. Traveling midweek. Looking to stay positive. Let's go get it!
 
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Segansational

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Pre: 1 scoop Superpump w/DMAA
Intra: 2 scoops Alpha Amino, 1 scoop Permaswole - Had my shaker cup leak on me. Hole right in the side when I squeezed it. Cheap shaker that I got free with a Sparta order. I stick them in the dishwasher, but never had that happen before.

Accessory Lifts
TRX chest press 3x15 superset with TRX flys 3x10
Upright rows +60x10, +65x10, +70x10
TRX biceps 3x12 superset with TRX triceps 3x12
BB curls +60x10, +65x10, +70x7
Skull crushers +50x10,10,10

Time 59:59, 336 cals
 
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Segansational

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Pre: 1 scoop Superpump w/DMAA
Intra: 2 scoops Alpha Amino, 1 scoop Permaswole - just saw that C&P reformulated Permaswole, taking out Vaso6 and nitrates in favor of Nitrosigine instead. I like nitrosigine, but think it won't compare to the current version I'm using. Will probably still pick up on my next order though.

Push
Rotator cuff ex 2.5x12,12
DB BP 30x12, 70x10,8,6
Incline BP 110x10,10,10
Seated Behind the neck BB press +65x6,7
Close grip BP 100x10,10

Time 44:43, 177 cals

Weight: 182.0#, 1 week in and holding steady.
 
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Segansational

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Woke up late this morning, so had to just do a quick back session.

Intra: 1 scoop Superpump 250 w/DMAA

TRX rows 3x12
Pull ups 10,8,7
Bent over BB rows 140x10,10,10
DB laterals 20x12,12,12

Time 37:56, 216 cals
 
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Segansational

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Pre: 1 scoop Superpump 250 w/DMAA
Intra: 1 scoop Permaswole, 2 scoops Alpha Amino

Legs
TRX squats 3x12
BB squats 140x10, 160x10,10
SLDLs overhand grip 140x10,10,10
TRX Alt lunges 3x10

Time 34:29, 246 cals - this is an underestimate since I forgot to start my fitbit until I got into BB squats.

Feel like the consistent squats, deads, SLDLs, rows, etc. are having a good effect on my physique. Starting to just look fuller overall. BTW, forget who mentioned to look into my grip with straps and a minor tweak has made stability that much better. Even after all these years there's room for improvement! Sleep has been less deep lately, been off any sleep supp for the past week or so that may be it.
 
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Segansational

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Accessory Lifts
TRX biceps 3x12 superset with TRX triceps 3x12
BB Curls +60x10, +65x10,10 superset with Close Grip BP 100x15, 120x12,12
BB front raises superset +20x10,10,10 with Reverse Grip Curls +20x10,10,10
DB reverse flys 10x12,12,12

Time 47:28, 308 cals
 
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Pre: 1 scoop Superpump 250 w/DMAA
Intra: 2 scoops Alpha Amino, 1 scoop Permaswole (last scoop)

Push
Rotator cuff ex 2.5x10,10
Bench Press 100x12, 160x10,10,7
Incline DB press 60x7,5,7
Seated BB behind the neck press +65x10,10 - time to move up
TRX chest press 10,10,10

Time 42:41, 264 cals
Weighed in yesterday at 180.5#.

TGIF. The grind includes Friday. This has been a tough week with another one coming up, but that's just what it is. Doesn't mean this stops. Past two workouts have felt great.
 
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Segansational

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Weekend was just as busy, if not more so than my work week. Buckling up for this week of travel.

Pre: 1 scoop Superpump250 w/DMAA, 1 scoop EVL Pump Mode (1500 mg HydroMax, 1000 mg Betaine Nitrate) - Pump Mode is unflavored, but gave my pre a tangy / zingy flavor. Will probably put intra with my watermelon flavored aminos to mask the taste.
Intra: 2 scoop Alpha Amino

Pull
Underhand BB rows +60x12, +160x10,10,8
Neutral Grip Pull ups 10,10,8
Overhand Grip Deadlifts 160x10,10,10
DB laterals 30x10,8,7
BB curls +60x10, +50x10, +40x10 - drop sets

Time 40:55, 289 cals
Noticed a few days ago that I was breaking out with acne on my chest. I attribute this to M-test since I've used everything else before, a little over half way through the bottle. Sweat like crazy today.
 
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Segansational

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Well, it was bound to happen sooner or later and it finally did. On my second set of BB front squats, I missed the hook for the rack and weights slid right off the bar. First the one side, then the other. I'm no worse for wear, but the floor took a beating and woke up the house... that's the type of week I've been having.

Pre: 1 scoop Superpump250 w/DMAA
Intra: 1.5 scoops Alpha Amino (finished a tub), 1 scoop EVL PumpMode

TRX squats 3x15
BB front squats 100x10, 140x10,10
Overhand grip SLDLs 140x10,10,10
TRX calf raises 3x15

Time 46:37, 354 cals
 
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Segansational

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Hotel gym workout. Small space, but forced me out of my typical routine. Home for the next 3 days.

Pre/intra: 1 packet of Allmax MusclePrime

DB curls 15x12, 35x10,10,8
Rope curls 32.5x10,10,10
Rope triceps press downs 42.5x10,10,10
Cable crossovers 22.5x12,10,10
Facepulls 22.5x12, 27.5x10,10
Overhead DB triceps ext: 45x12, 50x10,10

Time: 32:56, 221 cals - started timing after first working set of curls, so this is a little off.
 
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Hotel gym workout #2.

Pre/intra: 1 packet of Bang Master Blaster Cotton Candy

DB bench press 20x12, 50x12,12,12 - top range for free weights here.
DB incline press 50x10,10,10
DB incline flys 30x12, 35x10,10
Single arm triceps press downs 12.5x10,10,10
Seated DB shoulder press 40x10,10,9

Time 43:59, 249 cals.
 
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Segansational

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If this isn't motivation enough for you, I don't know what is!

20191002_182637.jpg
 
Segansational

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Back home this week. Felt great to be sleeping in my own bed again.

Pre: 1 scoop Superpump 250 w/DMAA
Intra: 1 scoop Amino Infusion + 1 scoop Pump Mode

Pull
TRX rows 3x12
Pull ups 8,10,7
BB rows 100x12, 160x10,10,10
Close grip DB row 30x10,10

Time 40:55, 259 cals

So, in a sign of my aging, I messed up my left knee getting into my car last week. Just the twisting motion did it as I slid into the seat. Iced it that day and it felt OK all week. Yesterday it flared up and so squatting fully down or bending it to full flexion is causing some pain. Will be monitoring.
 
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Segansational

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Since my leg was bothering me, opted to get in an arm workout and give my legs a few more days to recover.

Pre:1 scoop Superpump 250 w/DMAA
Intra: 1 scoop Amino Infusion + 1 scoop Pump Mode

Chin ups 10,10,10
DB hammer curls 30x10,10,10
BB Curls +60x10,10,10
Close Grip BP 100x15,12,12
TRX triceps 3x12

Time 40:20, 143 cals
Weight: 182.0# (yesterday's weigh in)
 
Segansational

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Leg day, went light and higher rep to ensure my knee didn't act up.

Pre: 1 scoop Superpump 250 w/DMAA
Intra: 1 scoop Amino Infusion + 1 scoop Pump Mode

TRX squats 3x15
TRX alt lunges 3x12
DB SLDLs 30x10,10,10
Sumo deadlifts 100x10,10,10

Switched things up a bit today to shake up my routine. Didn't quite have the drive this AM, but another workout down.

Time 42:30, 352 cals
 
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Segansational

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Pre: 1 heaping scoop God of Rage
Intra: 1 scoop Amino Infusion + 1 scoop Pump Mode

Rotator cuff ex 2.5x12,12
DB BP 30x12, 70x10,10,8
Bench Press 160x6,7,8
DB incline flys 30x10, 40x10,10
TRX chest press 3x12

Time 58:38, 306 cals

Felt good this morning, good pump and relatively good strength. Left shoulder joint felt a little pinched, but didn't seem to impair my lifting. I think the pre switch this morning helped focus and I took a vacation day from work since I have some left to burn and have been traveling / working weekends lately. Going to run some errands, but also make time to just relax. Enjoy the weekend everyone!
 
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Mowglisml

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Leg day, went light and higher rep to ensure my knee didn't act up.

Pre: 1 scoop Superpump 250 w/DMAA
Intra: 1 scoop Amino Infusion + 1 scoop Pump Mode

TRX squats 3x15
TRX alt lunges 3x12
DB SLDLs 30x10,10,10
Sumo deadlifts 100x10,10,10

Switched things up a bit today to shake up my routine. Didn't quite have the drive this AM, but another workout down.

Time 42:30, 352 cals
Any consideration in taking a break from the stims, specifically while your knee heals? Kind of a waste for going light on a leg day.
 
Segansational

Segansational

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Any consideration in taking a break from the stims, specifically while your knee heals? Kind of a waste for going light on a leg day.
Great point. I was off high stims though for the past month. I tend to stick with one thing through a full tub. There's something strangely satisfying when I finish one, haha. But yeah, I could def switch to a lower stim pre for light days. I've got some VICE around that I could throw in the mix. And yes, I use a pre for every workout - 5 am sessions would have me be a zombie without them.
 
Mowglisml

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Great point. I was off high stims though for the past month. I tend to stick with one thing through a full tub. There's something strangely satisfying when I finish one, haha. But yeah, I could def switch to a lower stim pre for light days. I've got some VICE around that I could throw in the mix. And yes, I use a pre for every workout - 5 am sessions would have me be a zombie without them.
I know the feeling is good when u finish a tub. You’d be surprised how good of a workout you can get not taking anything except some aminos and carbs. I’ve done it both at 4:30 am and for some night sessions after being drained from a workday.
 
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I know the feeling is good when u finish a tub. You’d be surprised how good of a workout you can get not taking anything except some aminos and carbs. I’ve done it both at 4:30 am and for some night sessions after being drained from a workday.
I think it comes down to a dependence on thinking you need "Stimulants" to have a good workout or you need a "Pre-Workout" in order to workout. When dietary nutrition, sleep are in control you will find some of your best workouts showing up and staying mentally focused on the task at hand and executing properly.
 
Segansational

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I think it comes down to a dependence on thinking you need "Stimulants" to have a good workout or you need a "Pre-Workout" in order to workout. When dietary nutrition, sleep are in control you will find some of your best workouts showing up and staying mentally focused on the task at hand and executing properly.
I do think I could do with some carbs pre or intra since i don't eat before my WOs.

Pre: 1 scoop Superpump 250 w/DMAA
Intra: 1 scoop Amino infusion + 1 scoop Pump Mode

Pull
Trx rows 3x12
Underhand BB rows 100x12, 160x10,10,10
Pull ups 6,10,8
Deadlifts 160x10, 180x10,10
DB laterals 30x10,10,8

Time 55:25, 372 cals
 
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The Solution

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I do think I could do with some carbs pre or intra since i don't eat before my WOs.

Pre: 1 scoop Superpump 250 w/DMAA
Intra: 1 scoop Amino infusion + 1 scoop Pump Mode

Pull
Trx rows 3x12
Underhand BB rows 100x12, 160x10,10,10
Pull ups 6,10,8
Deadlifts 160x10, 180x10,
DB laterals 30x
If you want to optimize working out, fasted is definitely not the best way to approach training. Especially when you are running extra "Supplements" where nutritional needs for muscle building are enhanced. It wold be foolish to not supplement with some powders or grab something quick prior to training to help improve performance and give the body what it wants. Energy to perform.

Not saying you can't train fasted, but there are better ways for a large majority to optimize your training and get from A to B in a much faster linear fashion. I don't know how well you are with your nutrition, but that is usually the case if there is a lack of performance and/or progress
 
Segansational

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Pre: 1 scoop Superpump 250 w/DMAA
Intra: 1 scoop Amino Infusion + scoop Pump Mode

Legs
TRX squats 3x12
Barbell squats 100x12, 180x10,10,10
SLDLs 180x10,10,10
TRX calf raises 3x15

Felt like skipping today's WO and sleeping in, but then thought I might as well get up since I was awake. Pushed harder today on weight. No knee problems.

Time 48:18, 285 cals
Weight yesterday 180.0#, my bodyfat machine stopped working so won't be able to monitor that for a bit.
 
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Segansational

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Been a tough week. Missed yesterday's workout, completely slept through the alarm. Guess it was my body telling me I needed the rest. Back at it this AM.

Wayne from Chaos and Pain sent me some samples of the reformulated Permaswole and new flavor Citric Bloodbath. Used 1 packet pre-WO. It's a simplified formula, increased citrulline (not malate) to 6 g, added 2 g HydroMax, 1 g of Nitrosigine and dropped beta alanine, Vaso6 and KNO3. Flavor was very good, slightly tart, sweet, and refreshing. Like a light tropical fruit punch.

Intra: 1 scoop Superpump 250 w/DMAA + 1 scoop Amino Infusion

Accessory Lifts
TRX biceps superset with TRX triceps 3x12
BB curls +60x10,10,10
Close Grip BP 100x15, 120x12, 140x10
Upright rows +60x10,10,10
Bent over DB laterals 20x10,10,1p

Time 53:41, 281 cals
 
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Segansational

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Pre: 1 scoop God of Rage Reloaded
Intra: 1 sample packet of reformulated Permaswole + 1 scoop Amino Infusion

Push
Rotator Cuff Ex 2.5x10,10
Bench Press 100x12, 160x10,9,6
Incline DB press 60x8,7,6
Seated behind the neck press +60x8,8 - need to push this next time.
TRX chest press 3x12

Time 42:24, 293 cals

Not gonna lie, both days adding Permaswole I ended up with headaches during my WO that inhibited my lifts. It was distracting during my behind the neck presses. Didn't have that issue with the previous version.

My old man joints have been acting up lately. Right knee was giving me trouble all weekend. Hoping it sorts itself out and doesn't hinder my leg WO this week.
 
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The Solution

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My old man joints have been acting up lately. Right knee was giving me trouble all weekend. Hoping it sorts itself out and doesn't hinder my leg WO this week.
Re-Evaluate your form (record your lifts) and see if that is an issue.
-or-
Take time off until you are 100% .

If you keep trying to lift and doing things wrong (Which could be a form issue) then you are just going to make a temporary issue a long-term issue and set you back even longer.
Think smarter not harder here.
 
Segansational

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Re-Evaluate your form (record your lifts) and see if that is an issue.
-or-
Take time off until you are 100% .

If you keep trying to lift and doing things wrong (Which could be a form issue) then you are just going to make a temporary issue a long-term issue and set you back even longer.
Think smarter not harder here.
Thanks Bob. This isn't lifting related though. Been at this game since the late 90s, so mostly just wear and tear at this point.

Today's WO:

Pre: 1 scoop Superpump 250 w/DMAA + 1 scoop Pump Mode
Intra: 1 scoop Amino Infusion

Pull
TRX rows 3x12
Pull ups 14,12,8 - progress!
BB rows 100x12, 170x10,10,10
Close Grip DB Rows 70x12,12,12

Time cals
Weight yesterday: 179.0#
 
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And what have you done to take care of your joints? Your not that old where it should be hindering your day to day lifting and activities. There is clearly an issue here, you can either resolve it or let it pester you. I mean I tore my MCL playing HS football, and I never got surgery. I broke my elbow and it doesn't give me any issues to this date.

DO i get some pain time and time again? Yes, but I do a lot of rehab work, rumble rolling, stretching, myofascial release to keep my body in check to avoid any kind of nagging injuries, flare-ups, and workarounds. I rather see you be 100% then just say "ahh ill chalk it up to wear and tear". Do we all get elbow flare-up, back flare-ups etc yeah its a part of the game, but for someone who is as committed as you, I hate to see you not go full throttle if there is something that continues to pester you.

Just my 2 cents for you, same with fasted training. You would see a huge significance in making small modifications to your daily setup to optimize your performance and what you put so much time into.
 
Segansational

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Will look into what options I may have for pre/intra carbs, etc. soon so as not to workout completely fasted.

Been on the road again and yesterday was 2 flights, 2 cities in one day. Here in NOLA through the weekend. Gym here is small, but cool (temperature) and quiet, so can't complain. First time I've had my bag searched because of my supps in carry on. Just a shake with some samples shoved in and a tub of protein powder.

Pre: 1 packet of Conqu3r Unleashed Krushed Kandy. RIP Olympus Labs.

Accessory Lifts
DB curls 20x12, 30x10, 35x10 superset with DB skull crushers 20x12,10,10
DB hammer curls 30x10,10,10 superset with Cambered Bar Tricep Pressdowns 70x10, 90x10, 110x10 - should've gone higher, but it's been so long since I've done these
DB laterals 25x10,10,10 superset with upper back DB rows with head on incline bench 25x10,10,10
Single arm cable curls 30x10,10,10 -
Turns out one side of the cable machine was broken, so no double arm movements.
Overhead DB tricep ext 40x12, 45x12, 50x12

Time 43:51, 298 cals
 
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Just eat a small meal, 1 scoop whey, make a pudding and slab on some rice cakes, or take in something quick like a banana and whey. Don't need to make it anything crazy. Just make it easy to digest and ready to go in 30 minutes or so once you wake up. It won't make or break your daily intake, just divy up your meals with the small modification. and make sure you heavily add sea salt to meal 1 to help with pump during training. Should make a huge difference. If you wanna drop money on powdered carbs you can, but lets be real food is cheaper and easier.
 
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Pre: 1 packet Hemo Rage Black Reloaded
Warm up cardio, bike 10:30, needed to just get the blood pumping and start sweating. Late night.

Hotel WO #2:
DB BP 20x12, 50x10,10,10 superset with DB flys 25x10,10,10
Seated DB shoulder press 40x10,10,10 superset with DB pullovers 30x10,10,8
Pull ups 9,7,5 - this fat grip style bar always makes it hard for me do more reps because I just slip off. But the contraction it causes in my lats is probably better isolation.
Swiss ball crunches 2x15

Time 29:00, 263 cals (plus the cardio)
 
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Back home and should be back on schedule for at least the next two weeks or so. Debating between trying to set another bulk goal over the holidays or lean out.

Pre: 1 1/3 scoop of Superpump 250 w/DMAA to finish off this tub
Intra: 1 scoop Aminofusion + 1 scoop Pump Mode

Legs
TRX squats 3x15
Front squats 100x10, 140x10, 160x10 - strength continues to climb on legs
SLDLs 160x10,10,10 - tough last set, but still felt pretty good
TRX calf raises 2x12

Time 39:00, 278 cals
Weight: 177.0#
 
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Pre: 1 scoop God of Rage Reloaded
Intra: 1 scoop Amino infusion + 1 scoop Pump Mode

Push
Rotator Cuff Ex 2.5x12,12
Bench press 100x12, DB bench press 70x10,8,5
Bench Press 160x6, 170x6,5 - working on getting strength back up on bench press
Incline DB flys 35x10,10,10
TRX chest press 3x12

Made this just a chest workout today. Good focus and pump this morning after sleeping in yesterday. Who's trick or treating tonight?!

Time 49:09, 288 cals
 
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Pre: 1 scoop Chaos & Pain Olympus Series Titan, Peach Mango
Intra: 1 scoop Amino Infusion + 1 scoop Pump Mode

Pull
TRX rows 3x12
BB underhand grip rows 100x12, 170x10,10,10 - left hand grip was tested on last set
Neutral grip pull ups 10,9,7
DB laterals 35x10,10,10
DB curls 35x10,10,8

Time 45:51, 345 cals

Had some dental work done on a molar yesterday, so half my face was numb afterwards and couldn't eat dinner. Had to drink a protein shake to get in some cals. Also notice that when I lift hard I clench my teeth.

Yesterday's halloween costume was Spiderman. Was Captain America and Clark Kent/Superman in previous years. Will have to post up a photo. Let's see your costumes!
 
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Didn't record yesterday's workout, but it was my accessory lift day. Did mostly supersets with arms and some delt exercises. Somewhere around 49 mins and 341 cals I think.

Got a new scale that also measures bodyfat and BMI, etc. Links automatically to my bluetooth and connects to fitbit too. Will post up a photo, but so far I like the app. It measured my BF lower than the handheld Tanita did, so not sure about accuracy, but it's more about the trends for me. Shows about 16.6% when I think I'm closer to 17-18%.

Today was legs, 46:25, 377 cals. Highlights was working squats @ 190x3x10 and SLDLs with DBs @ 45 each. Rest was TRX 3x15 for squats and calves.
 
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Quick press movement workout.

Incline bench press 100x12, 140x3x10
DB press 70x3, 60x3x7
TRX press 3x10

33:55, 203 cals
 
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As mentioned before, I got a new digital scale with bluetooth and an app that connects directly to my fitbit. It's through a company called Renpho. Got it off amazon. Here's what the interface looks like on the app.

And as promised, here was my spiderman get up for Halloween.

Screenshot_20191102-220147_RENPHO.jpg

20191031_183723.jpg
 
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Pull
TRX neutral grip rows 3x12
Pull ups 10,8,9
BB rows 100x12, 180x10,10,8
DB close grip rows 70x12,12,12
DB laterals 30x10,10,10

Time 46:33, 335 cals

Pre: 1 scoop God of Rage Reloaded
Intra: 1 scoop Amino Infusion, 1 scoop Pump Mode

Was hoping to get a WO in over the weekend, but it didn't happen. Another week of traveling so will have to fit in some workouts where I can. Always good to look back where you started from. This log started 4 years ago around 158#. So consistent growth of about 4-5# average per year since joining here. Plus it's #GROWvember #MotivationMonday let'sas get it!
 
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Had to cut my WO short this morning. Daughter's going through sleep training, which means getting up at random times at night for an hour or more, plus waking up early, or her being a light sleeper.

Legs
TRX squats 3x15
TRX alt lunges 3x10
BB squats 100x12, 200x8,8,8

Time 28:01, 189 cals

PS really enjoying God of Rage Reloaded.
 
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Real early mornings these past few days to make flights and get to meetings on time while on the road. But stopped in for a hotel workout tonight here in Dallas.

DB curls 20x12, 35x10,10,10
Triceps cable pressdowns 50x10,10,10
Seated incline DB curls 20x10,10,10
Overhead DB triceps ext 40x10, 45x10, 50x10
DB front raises 20x10,10,10
Bent over DB rows 25x10,10,10 - head on bench

Time 38:43, 246 cals

Looking forward to going home and being finished with travel for the year. Happy Flex Friday all!
 
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58:31, 391 cals
Pre: 1 scoop God of Rage Reloaded
Intra: 1.5 scoops Pump Mode, 1 scoop Amino Infusion

Push
Rotator cuff ex 2.5x12,12
Bench Press 100x12, 170x8,8,5
Incline DB Press 55x10,10,6
Seated Behind the Neck Press +65x5,6
TRX press 3x10
Close grip BP 100x12,12,12
 

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