Segansational's Motivation Log

TheMovement

TheMovement

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Summoned back to be great!!! Man I like what Im seeing! How I miss the old days. Glad to see your on back on track!
 
Segansational

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Love it man ...I still have some of the oldies too.
Post 'em up! I wanna see that stash!
Summoned back to be great!!! Man I like what Im seeing! How I miss the old days. Glad to see your on back on track!
Working on it brother, strength is still sapped, but I'm focusing on not letting my ego get in the way of slow and steady progress / recovery!

Today's WO was probably the strangest setup in a while. My son has been under the weather all week, and has decided to get up when I get up to workout...

So I was two sets in when I had to head back up to rock him to sleep. Ended up having to hold him for an hour, while jacked up on 2 scoops of Conqu3r Unleashed. Just sitting there in the dark, wide awake, thinking about my lost gainz...

Circuit 3x10 for all, DBs at 10#

DB laterals
DB front raises
Bent over DB laterals
Resistance band facepulls

2 sets, then an hour pause. Then finished up and moved on to the below.

Seated overhead BB press +50# 3x10
Rotator Cuff Ex, resistance bands 3x12
BB shrugs 100x10,10,10

My daughter (3) also decided she wanted to come workout this morning, so I had her try some light resistance band work and benching! She loved it!
 
theswede

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Post 'em up! I wanna see that stash!Working on it brother, strength is still sapped, but I'm focusing on not letting my ego get in the way of slow and steady progress / recovery!

Today's WO was probably the strangest setup in a while. My son has been under the weather all week, and has decided to get up when I get up to workout...

So I was two sets in when I had to head back up to rock him to sleep. Ended up having to hold him for an hour, while jacked up on 2 scoops of Conqu3r Unleashed. Just sitting there in the dark, wide awake, thinking about my lost gainz...

Circuit 3x10 for all, DBs at 10#

DB laterals
DB front raises
Bent over DB laterals
Resistance band facepulls

2 sets, then an hour pause. Then finished up and moved on to the below.

Seated overhead BB press +50# 3x10
Rotator Cuff Ex, resistance bands 3x12
BB shrugs 100x10,10,10

My daughter (3) also decided she wanted to come workout this morning, so I had her try some light resistance band work and benching! She loved it!
Nice man! Set the example now and they will stay active as they age!
 
Segansational

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Nice man! Set the example now and they will stay active as they age!
Yeah, she was totally into it, which was a very cool experience as a dad to feel like I was actually teaching her something. She wanted to keep going!

Picked up a case of these and Melon Mania tastes great. At just over a buck a piece, this might become my go to energy drink...

20210204_204258.jpg
 
BOSSMAN

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Yeah, she was totally into it, which was a very cool experience as a dad to feel like I was actually teaching her something. She wanted to keep going!

Picked up a case of these and Melon Mania tastes great. At just over a buck a piece, this might become my go to energy drink...

View attachment 202108
REIGN is tasty
I like the Lemon HDZ
Currently hooked on the new monster ultra sunrise. No sugar and low caffeine.
Grocery stores are the place to find em cheap
 
TheMovement

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Man your killing the game! I honestly love Reign/Monster and they really help with phone calls. VS has a sweet deal with buy 2 cases get one free atm. C4 Smart Energy was only a $1 too! I need self control.
 
Segansational

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More snow shoveling yesterday here on the East Coast. I'm good if we don't see snow again for a while.

Conqu3r Unleasher and HYDRO3 (4 caps) this morning.

TRX chest press 3x12
BB incline press 100x12, 120x10, 130x10,8 - this is what started my shoulder injury last year, so still a little gun shy on this exercise.
DB incline flys 25x10,10,10 - kept tension on my pecs, squeezing hard at top.
Bent over BB rows, underhand grip 100x10,10,10
Neutral grip pull ups 10,7,5
Resistance band rows 3x10

47:04, 263 cals
164.2#, 15.0% BF (+1.0#, +0.1%)

Someone tell me how Tom Brady at 43 just won his 7th superbowl, and I pull something this morning in my neck doing a routine workout, lol. Other than that WO felt good, solid pump, no forearm pain.
 
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Segansational

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Arm WO.

TRX biceps x TRX triceps 3x10
Close grip pull ups - 10,7,7 - just got my new handle in yesterday to help focus on some middle back development. Was excited and threw these in there for fun!
BB curls +50x5/+40x6, 10,10
Close Grip BP 130x10,10,10
DB incline curls 15x10,10,10 x DB kickbacks 15x10,10,10

43:09, 163 cals
 
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TheMovement

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Arm WO.

TRX biceps x TRX triceps 3x10
Close grip pull ups - 10,7,7 - just got my new handle in yesterday to help focus on some middle back development. Was excited and threw these in there for fun!
BB curls +50x5/+40x6, 10,10
Close Grip BP 130x10,10,10
DB incline curls 15x10,10,10 x DB kickbacks 15x10,10,10

43:09, 163 cals
Arms for 43mins! YOur the GOAT!
 
Segansational

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Arms for 43mins! YOur the GOAT!
Probably could've gone longer! Arms are definitely my favorite part to workout. Would've thrown in reverse grip curls if I had the time. 😀

Here's a quick snap of the v-bar handle I just picked up and my pull up rig. Did cardio this morning with abs, powered by 2 scoops of Grind!

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Segansational

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Had to skip yesterday's WO. Back at it this morning.

TRX squats x TRX alt lunges 3x12
BB front squats 100x10,10,10
BB SLDLs +70x10,10,10, upped these again this week and looking forward go getting back to moving normal weights
TRX calf raises 3x12

37:25, 267 cals
 
Segansational

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Getting work done, day in and day out.

Shoulders:
Rotator cuff ex 2.5x10,10
DBs 10#, EZ bar +20#:
DB laterals x Bent over DB laterals 3x10
DB front raises x EZ bar upright rows 3x10

Seated DB shoulder press 30x10,10,10
DB shrugs 60x10,10,10
Resistance band facepulls x EZ bar curls

49:40, 281 cals

Kept it light, but going to need to start pushing weight on shoulders soon. Psyched to have gotten in an EZ bar finally to give my wrists some help. Had to try it out with some upright rows and curls.
 
theswede

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Skull crushers
Front arm raises
Javelin Press
Flat bench pullovers
21s
These are some exercises I utilize qith my ez bar also
Amen brother, skull krushers always feel way better for me that straight bar. How much does the bar weigh?
 
Segansational

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Skull crushers
Front arm raises
Javelin Press
Flat bench pullovers
21s
These are some exercises I utilize qith my ez bar also
What's a javelin press? Can't wait for arm day again!
Amen brother, skull krushers always feel way better for me that straight bar. How much does the bar weigh?
Yes, skull crushers are a love/hate relationship for me, but now with the EZ bar I will have no excuse not to do them!!

Bar looks to be somewhere between ~10.5 - 11.5#
 
theswede

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What's a javelin press? Can't wait for arm day again!Yes, skull crushers are a love/hate relationship for me, but now with the EZ bar I will have no excuse not to do them!!

Bar looks to be somewhere between ~10.5 - 11.5#
Awesome man! How’s your shoulder doing? And is your little still wanting to train with ya?
 
Segansational

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Awesome man! How’s your shoulder doing? And is your little still wanting to train with ya?
Shoulder is doing OK. Forearm still gives me trouble every once and a while, but that's on the right track too. So overall feeling good.

Funny enough, she came down to get me today and asked to workout! So I showed her the basics of benching - particularly breathing - curls, lateral raises (using the weight clips), and close grip rows (with a resistance band). And a lot of stretching. She had a blast again!

Had a great chest/back workout this morning and have off today:

Incline BP 100x12, 120x10,10 - felt like I could've gone up here, but held myself back to ensure I didn't push too hard too fast.
DB BP 50x10, 60x7,7
TRX chest press 3x12
BB rows 100x10,10,10 - feeling ready to take this on for real moving forward.
V-bar pull ups 8,7,7
V-bar rows +50#, 3x12

48:31, 252 cals
162.6#, 14.8% (-1.6#, -0.2%)
 
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TheMovement

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Man we you can have fun teaching and enjoying watching them grow its something else isnt it. Man Im proud of you!
 
Segansational

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Resistance band curls 20,15,15 x triceps pressdowns 3x15
EZ bar curls x EZ bar skull crushers +40x10,10,10
Seated Incline DB curls x DB kickbacks 15x10,10,10
EZ bar reverse grip curls +20x10,10,10

39:37, 208 cals

Slept through my first alarm and was thrown off for the rest of my workout. Just wasn't mentally in it. But the EZ bar definitely helped take stress off my right forearm today, so that's good.
 
Segansational

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Schedule has been off this whole week. Daughter got up 3x's last night so I almost skipped this morning's WO. But dragged myself out of bed to hit legs.

Squats 100x12, 140x10, 160x10, 180x10
SLDLs 100x10,10,10
TRX alt lunges x TRX squats 3x10

31:53, 243 cals

More snow shoveling today due to the snow storms. So add that to the working expenditure above... had about enough of winter.
 
TheMovement

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Schedule has been off this whole week. Daughter got up 3x's last night so I almost skipped this morning's WO. But dragged myself out of bed to hit legs.

Squats 100x12, 140x10, 160x10, 180x10
SLDLs 100x10,10,10
TRX alt lunges x TRX squats 3x10

31:53, 243 cals

More snow shoveling today due to the snow storms. So add that to the working expenditure above... had about enough of winter.
Nope embrace it lol. I love the snow!

Knocking out legs so quick is a blessing man! I need to up my game!
 
Segansational

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@TheMovement @BOSSMAN heads up that the 3 letter store has Reign cases on BOGO + 10% off and free shipping when you subscribe. No new flavors yet, but thinking about picking up Razzle Berry or Sour Apple. Thoughts? Leaning towards the berry...
 
TheMovement

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@TheMovement @BOSSMAN heads up that the 3 letter store has Reign cases on BOGO + 10% off and free shipping when you subscribe. No new flavors yet, but thinking about picking up Razzle Berry or Sour Apple. Thoughts? Leaning towards the berry...
V-Secret had the close to the same 2 weeks ago. May still do but I loaded up on c4 Ultimate for 3 cases and grabbed a case of smart energy c4 in cherry for $1 a can. Im stacked!!!

Razzle Berry never gets old! Monster has a Warehouse here so I get hooked up at the gym often!
 
Segansational

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V-Secret had the close to the same 2 weeks ago. May still do but I loaded up on c4 Ultimate for 3 cases and grabbed a case of smart energy c4 in cherry for $1 a can. Im stacked!!!

Razzle Berry never gets old! Monster has a Warehouse here so I get hooked up at the gym often!
Opted to get a case of Razzle Berry and a case of Lemon HDZ. Will be $1.15 a can all in. I'll take it!
 
Segansational

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Back in the gym again. It's been about every other day that I've been able to get after it.

Resistance bands:

Giant set
Rotator cuff 3x10
Laterals 3x10
Front raises 3x10

Supersets
Low handle chest fly? 3x10, not sure what this exercise is actually called...
Facepulls 3x10

DB bent over laterals 20x10,10,10
Seated behind the neck BB press +50x10,10,10

UZ bar upright rows +40x10,10,10 - having the EZ bar has made this motion so much better and really targeted to my shoulders.

39:40, 183 cals

Thinking about picking up a pulley for my home gym. Something like the pulley pro. Anybody have any experience?
 
Segansational

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Decided to switch it up and pair chest & tris. WO powered by Redcon1 today.

Pre: Total War Vice City
Intra: Breach Blue Lemonade, Canteen Strawberry Lemonade, and Cluster Bomb
Post: Ration PB Chocolate

And for @LeanEngineer I had my first night using Fade Out Black Current last night. Stuff works to get you ready for bed. Like that they have some unique flavors too.

Bench Press 100x12, 140x10,10,7
DB incline press 50x10,8,7
TRX chest press 3x12
Resistance band triceps pressdowns 3x12
EZ bar skull crushers +40x10,10

49:03, 246 cals

20210221_220423.jpg
 
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Segansational

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Back & biceps workout this morning. Kids slept through the night, riding high from my announcement last night, life is good!

TRX neutral grip rows 12,10,10
EZ bar rows 100x10,10,10
V-bar pull ups 10,6,5
EZ bar pullovers +20x10,10 - went light on this for the first time. Movement felt a little awkward and felt it in my lats. The inner grip felt more natural than the outer grip. Am I doing this motion right?
EZ bar curls, inner grip +20x12, +40x10,
V-bar rows +37.5x12,12,12 - these were a great finisher!
Alt DB curls 25x10,10,
Resistance band curls 3x15
Reverse grip curls EZ bar 12,12

Time 48:37, 284 cals
162.2# (-0.4#), 14.8% (+/-0)
 
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TheMovement

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Congrats man! I hope to see you successful with it!
 
love2liftkat

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Segansational

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Congrats man! I hope to see you successful with it!
Thanks man! How bout I trade you some Redcon FUBAR shots for some Reign White Gummy Bear?!
Sorry I’ve been mia in here...you’re killing it!! Congrats on the new gig!!
Thanks Kat! I see you putting in the work in your log. Gotta lift yourself up before you can lift others! Keep at it!
 
love2liftkat

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Thanks man! How bout I trade you some Redcon FUBAR shots for some Reign White Gummy Bear?! Thanks Kat! I see you putting in the work in your log. Gotta lift yourself up before you can lift others! Keep at it!
Just bad about taking enough time to do anything other than log. Kinda selfish of me tbh.
 
Segansational

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Today's leg workout was a little interrupted, as my daughter came down a little more than half way through to workout with me. Taught her some leg exercises though!

TRX squats x TRX alt lunges 3x12
BB squats 100x10,10,10
DB SLDLs 25x10,10,10
TRX calf raises 3x15

37:56, 299 cals
 
Segansational

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Shoulder session.

Rotator cuff resistance band ex 12,12
DB laterals x DB bent over laterals 15x12,12,10
EZ bar front raises, bar x 12, +10x12,12,11
Seated DB shoulder press 35x10,10,10
BB Shrugs 100x12,12,12
Resistance band facepulls 3x12
EZ bar upright rows +40x10,10,10
Seated DB laterals 3x12

59:23, 329 cals
 
Segansational

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Forgot to post this, but here's the EZ bar I picked up recently along with some of my other equipment in view.

20210217_065329.jpg
 
Segansational

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TRX chest press 3x12
Incline BP 100x12, 140x10,7,5
DB BP 50x8,9,8
Flat bench DB flys 30x10,10,10
Close grip BP 120x9, 100x10,8
Resistance band triceps pressdowns 3x10

Great session today. Got a full night's sleep. Life is good!
 
Segansational

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TRX neutral grip rows 3x12
BB rows 100x10, 120x10,10
V-bar pullups 10,6,6
Rack deadlifts, overhand grip 100x12, 120x10, 140x10 - these felt pretty good today. Would've liked to push harder, but held myself back.
Seated DB curls 20x10,10,10
Resistance band curls 3z15

38:57, 227
 
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Segansational

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Been hitting the REIGN hard lately! Lemon HDZ is great, reminds me of those lemon san pelligrino. The razzleberry flavor was a bit of a miss because of the aftertaste.

Also grabbed a box of cookies from My Cookie Dealer and just finished them off!

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Photo_2021-02-25_04-42-41_PM.jpg
 
Segansational

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Another interrupted workout!

TRX squats x TRX alt lunges 3x12-20
Had about an hour break in between where I had to watch the kids...
Front squats 100x10,10,10
SLDLs 100x10,10,10
Sumo deadlifts 100x10,10,10

33 mins, 246 cals
 
Segansational

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Shoulder session.

Rotator cuff ex, resistance bands 12,12
DB laterals 20x10,10,10
EZ bar, underhand grip front raises +20x10,10,10
EZ bar upright rows +40x10,10,10
Seated DB shoulder press 40x10,10,10
BB shrugs 120x10,10,10

57:16, 266 cals
 
Segansational

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Taking a small break this week, will be visiting the in laws for a 4-day weekend. Will be going cold turkey from working out, think it'll be good to give my body some rest since I've been going hard since the beginning of the year.

Pre: 1 scoop Total War, 1 scoop Big Noise. Just picked up Sour Gummy Bear.

TRX chest press 3x12
Bench Press 100x12, 140x10,9,5
Incline DB flys 30x10,10,10
Resistance band triceps pressdowns 3x12
Close grip BP 120x10,10,6 / 100x4
TRX triceps 3x10

1hr 06 mins, 324 cals

Had a great session, felt like I really targeted the focus muscles and got a good stretch on all exercises. One more to go!
 
TheMovement

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Those cookies look good man!
 
Segansational

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Those cookies look good man!
Oh they were! My wife did make me share a few of them with her though...

One last workout in the books. Back and biceps. Not gonna lie, just didn't have it in me today. Somewhat lackluster session as reflected by the weights, so a break is coming at just the right time.

TRX neutral grip rows 12,12,10
EZ bar rows 100x10,10,10
T-bar rows +50x12, +60x12, +65x10
EZ bar curls, inner grip +40x10,10,10
TRX biceps curls 3x10

39:48, 303 cals
 
Segansational

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Long post coming. Guess I've gotta take the good with the bad.

Let's start with the positive! Had a great, relaxing 4 days with the family. We had great weather and spent most of the days outdoors. It was great having a change of scenery and having someone else to talk to, aside from my wife and kids. Everyone adjusted pretty well to the time change, so no issues there! Spent some time working on cleaning up and cleaning out the camper we inherited. Pic below. I'm pretty psyched to have this for our own personal use this summer! I've driven it twice before, so I know I can handle it, even if I drive a bit cautiously on the road due to the size. The real test will be pulling the boat!

Also got in some steps yesterday. We ended up at a playground that had a gravel path that was about 1k steps according to my fitbit. The picture below is about half way around from the start, with the playground in the distance.

Now the bad news. My back was nagging me all weekend, perhaps just from sleeping on it funny in a different bed. Not sure. Well, just before we left today to head home we ended up having to push a golf cart that died on us up a hill. Went back inside, bent down to pick up my bags and bam! Felt that twinge on my right side again. Had to nurse it all day. Ended up coming home and taking a muscle relaxant and some ibuprofen, but it's still bugging me as I type this. The original injury was about 2 months ago and I had all but written that off. So here we are again, feeling like I was making some good progress with my workouts and am again sidelined probably for at least the next 3 or 4 days, maybe more, before I attempt anything. Trying not to get depressed about it, as I was really looking forward to hitting the weights this week after the time off.

On a side note, made my first Redcon1 affiliate referral yesterday. I recently picked up the German Chocolate MRE bars and they are really good. Dark chocolate and a vanilla/marshmallow type coating, with a hint of burnt chocolate/coconut. I also grabbed the s'mores, but I prefer the GC. Also, anyone here a gamer?

And I also finally got my order of All American Nut Butters! Looking forward to giving these a shot.

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love2liftkat

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Hate to hear that about your back! Hopefully it won’t nag you too long! Looks like you had a great weekend! Loving the camper! That’s exciting! We love camping but are torn about a camper. I like the idea of being able to camp in most any weather as well as the convenience of having most of your camping necessities in one location.
 
ANABOLICWRWLF

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Guess I've gotta take the good with the bad.
Ain't that how it is sometimes? Hate to hear about the injury but that's a helluva score on the camper though! I have a hard time forcing myself to rest enough too, I think it's a common problem around here!
 
Segansational

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Hate to hear that about your back! Hopefully it won’t nag you too long! Looks like you had a great weekend! Loving the camper! That’s exciting! We love camping but are torn about a camper. I like the idea of being able to camp in most any weather as well as the convenience of having most of your camping necessities in one location.
I'm not a tent camping kind of guy. I like my creature comforts, and especially with the kids at the age they are. And especially during COVID I think having a place to ourselves we can retreat to while going somewhere secluded will be perfect!
Ain't that how it is sometimes? Hate to hear about the injury but that's a helluva score on the camper though! I have a hard time forcing myself to rest enough too, I think it's a common problem around here!
Yeah, I was pretty down about the re-injury, but it's healing up nicely this week. Second day of cardio only this morning. Have decided I'll work on light rehab plus dropping weight when I return on Monday (full week).
 
Segansational

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Getting ready to shred for summer, lol. Probably going to go with a 6-8, maybe 12 week cut.

Focus will be on high reps, cardio, and calorie tracking as my lower back is still recovering. Going to start by assessing daily cals intake on Monday and reduce by 500 cals initially. Also have the following Redcon1 stack to help with some motivation, particularly the Double Tap for cardio. May throw in some BAIBA and Grains of Paradise as well, as I have some from Alpha Lion.

Got one of my bros on the above too, so hopefully we'll get a little friendly competition going for added motivation!
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Segansational

Segansational

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First workout of summer shred in the books!

Orange Crush Double Tap tastes like orange creamsicle, delicious!

~28 mins of cardio on the bike
~27 mins chest exercises, supersets, resistance bands, high reps (12-20 range), etc...

Resistance band chest press x Resistance band flys
TRX chest press x Resistance band low flys
Incline DB press

Starting Weight: 161.5#
Starting BF: 14.7%

Weight is lowest it's been in about 4 years.
 
Segansational

Segansational

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Day 2. 1 scoop Double Tap, 4 tabs of Silencer down the gullet.

CLA will be 3500 mg daily, 500 mg from Silencer, and 1g at each meal.
BAIBA at 500 mg in the AM.
Caloriburn grains of paradise, 80 mg with first meal.

28 mins cardio, bike
Back exercises, somehow got in a good session even though a bit interrupted.

Resistance bands 3x20 SS close grip pull ups to failure
EZ bar rows
TRX rows
Chin ups to failure

24:23, 201 cals

Tracked food yesterday for the first time in a while just to get a rough baseline. About where I expected it to be, although I think yesterday was a bit high in carbs due to the chinese dim sum meal for dinner. Yesterday was a bit chaotic at our house, between contractors inside the home, massive melt downs from the little ones, etc. But roughly ~2400 cals. Will look to bring this just under 2k for this cut.

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