Segansational's Motivation Log

[BOSSMAN]

Adam Calhoun and Ryan Upchurch for a lil country rap

 

[akboom87]

Second the Adam and church combo you can get a nice playlist from them.

I’ve been on a limp bizkit kick lately

 

[Segansational]

Killswitch Engage....pretty heavy at times but has really good vocals that you can understand

Second the Adam and church combo you can get a nice playlist from them.

I’ve been on a limp bizkit kick lately

Thanks for the recommendations fellas! Decided to go with Killswitch this morning. For any pro wrestling fans, I didn't realize they did Kane's entrance music. I was more of a 90s Attitude era / WCW Nitro war person, don't follow much these days. Although I hear it is a great time to be a wrestling fan.

Shoulder session:

Supersets
DB laterals x DB front raises 3x10
Resistance band facepulls 3x15, x DB bent over laterals 3x10

Seated BB press 3x10
EZ bar upright rows 3x10

38:54, 365 cals

Pre: 1 scoop Total War Patriot
Intra: 1 scoop each Amino Infusion, Canteen, 5g creatine mono, C-Block10 - finally finished my tub of V1tal1ty. Switching out my creatine source to some plain mono I have lying around. Also about to switch my aminos again once this runs out...
Soundtrack: Killswitch Engage

 

[BOSSMAN]

I think CM PUNK also

 

[jinxie]

Keep on truckin’ here. What sort of regimen are you following — is this home grown, freestyle or what?

 

[Segansational]

Keep on truckin’ here. What sort of regimen are you following — is this home grown, freestyle or what?

Right now just going by feel, equipment I have, and exercises I like. While making sure I'm still hitting the big 3 lifts once per week. So a bit of a maintenance right now. I've sort of always done my own thing throughout the years though.

But I just recently came off of two programs specifically focused on increasing strength: DEADCEMBER (deadlifts obviously) and Smolov Jr for bench. Both worked well for me, even if I was a bit beat up by the end!

 

[jinxie]

Right now just going by feel, equipment I have, and exercises I like. While making sure I'm still hitting the big 3 lifts once per week. So a bit of a maintenance right now. I've sort of always done my own thing throughout the years though.

But I just recently came off of two programs specifically focused on increasing strength: DEADCEMBER (deadlifts obviously) and Smolov Jr for bench. Both worked well for me, even if I was a bit beat up by the end!

Sweet. Looks like you’re moving more weight than in the summer. What kind of gains did you make at peak?

 

[Segansational]

Sweet. Looks like you’re moving more weight than in the summer. What kind of gains did you make at peak?

For sure! 50# PR on deadlifts, 10# on bench. But the real benefit is that I'm repping higher/heavier weights for working sets than I was before. Still would like to increase my working weight for deadlifts, feeling pretty good about bench at the moment. Squats could also use some work, so that may be up next.

 

[Segansational]

Things have been a bit chaotic on the personal side of things lately, so we'll see how consistent I can be around here. But no workouts over the long weekend.

Decided to crack an old pre. Cannibal Ferox Carny Candy looked pretty gummed up, but went for it anyways. Had to do a full scoop because it was already packed in there, which I knew would be a little much. Still don't like the anxiousness/high heart rate I get from alpha-y. Honestly a bit of a distraction from lifting. Might just toss it.

Rotator cuff ex, 2x12
Dips 3x10

Bench press
135x8
155x6
175x3
195x4,3
Decided to push bench a bit this morning. Need to find the right warm up sequence for the higher weight/lower reps.

Had to pause here as I felt winded due to the Ferox/lifting combo. Put my head down on the bench for a minute and stretched out. Stupid. Won't be using that anymore.

DB flys 20x8,8 - light stretch and blood flow to the pecs.
Resistance band flys 3x12
I'm a believer in doing light weight, hard squeeze movements post-benching (primary lift) these days. Just feel like bench doesn't always activate the muscle fully, so by adding in these exercises at the end I'm forcing the nutrients in better.

49:43, 272 cals

Pre: 1 scoop Cannibal Ferox Carny Candy
Intra: 1 scoop Breach, Canteen, 5g creatine, C-block10.
Soundtrack: Motorhead

 

[Segansational]

Also, seem to have settled back in around mid-160s. Current weight as of this morning was 166.0#, 15.3% BF. Tequila & cupcake gains!

 

[Segansational]

Woke up not feeling super motivated about working out this morning. Had an arm WO on schedule, usually one of the sessions I get pumped about. Just went for lighter weights but strong contraction.

Resistance band curls 3x15
Resistance band triceps pressdowns 3x12
EZ bar curls, pyramiding up weights 3x10
DB kickbacks 3x10
Incline DB curls 3x10
Close grip BP, pyramiding up weights x12,10,8 - started with 105#, increased to 120#. As I mentioned my last WO, I'm still finding my sweet spot on this exercise, but this felt about right this AM.
Reverse grip EZ bar curls 3x12

1hr 1 min, 497 cals.

Turned this into a really good session!

Pre: 1 scoop Total War Light Side
Intra: 1 scoop each Breach Watermelon, Canteen, 5g creatine, C-Block10
Soundtrack: Muse

 

[Segansational]

Leg Day.

BB squats, warm up 105x10
140x8
200x6,6,6
220x4
240x3 - not the prettiest form, but powered it for 3 reps pain free.

Forgot to start my fitbit before my working set of 200#, so tracking won't be accurate. Son was up last night and woke up super early this morning, so didn't get a full session in. Clocked in just about 200 cals in under 25 mins give or take.

Pre: 1 scoop ZEUS
Intra: Same cocktail as yesterday
Soundtrack: Avenged Sevenfold

 

[Segansational]

Shoulders.

Rotator cuff ex, resistance band 2x12
DB laterals x DB front raises 3x10
Behind the neck BB press, seated 3x10 - went nice and light on these so as to ensure no injury
DB bent over laterals x resistance band facepulls x10,12,10
Upright rows 3x10
Behind the back BB shrugs 3x10

No ego lifting today. Just good pump and concentrated reps with lighter reps. Felt really good today!

51:13, 438 cals

Pre: 1 scoop Total War Werewolf Blood - this tastes like a tropical punch, guava/pineapple. Very unique!
Intra: Same as yesterday
Soundtrack: Lil Wayne

 

[Segansational]

Slept poorly last night and skipped my AM workout, but got in a quick session this afternoon.

Neutral grip pull ups x10,7,7
BB rows:
105x10
115x8
125x8
140x6
Did these as my main exercise today instead of deadlifts as my lower back was feeling a little off when I woke up.
DB rows:
50x8
60x8,6
V-bar handle T-bar rows +65x3x10

36:32, 308 cals

Pre: 1 scoop of Juice Daddy. RIP Bostin Loyd.

Intra: Same cocktail as yesterday

Invalid Link Removed

 

[Segansational]

Here we are again. Gotta conquer Monday morning!

Rotator cuff ex, 2.5x12,12-15
Resistance band flys 3x12

Bench press, warm up 105x10
140x8
180x4
190x4 - these felt a bit heavier than I was expecting this morning.
200x3 - this was a grind
180x6
Well, had to reach my limit of working sets eventually. Dropped back to 180# for some extra reps. Not the outcome I had hoped for, but tried to turn it into something.

Incline DB press 50x8,8,8
Neutral grip push ups x12,10,12

38 mins, 190 cals - this was likely an underestimate since my fitbit was paused when I checked it.

Pre: 1 scoop Total War Werewolf Blood
Intra: Same as last WO
Soundtrack: Shinedown

 

[Segansational]

Had to skip yesterday's WO as my son woke up super early. Forced rest day. Back in this AM for arms doing slow controlled reps for full ROM.

EZ Bar Curls +40x10,10,10
Skull Crushers +40x10,10,10
DB hammer curls 20x10,10,10
Dips 3x10
Resistance band curls 3x15
Triceps pressdowns 3x12
Chin ups x5,5,3

51:20, 437 cals

Pre: 1 scoop Juice Daddy
Intra: Same cocktail as previous

 

[Segansational]

Leg WO.

SLDLs
65x10
105x8,8,8 - a lot of lat activation this morning on these.

BB squats, warm up x 10
140x8
180x6
200x4
220x6,6,6 - pretty happy with this working set. Continuing to increase reps on heavier weights for working reps.

40:44, 304 cals

Was hoping to get in more this session, but had to stop short due to my son again. But this WO felt good. Had a good sweat, good pump, blood flow was going, felt like I put in the work! Earning my cookies, LOL.

Pre: 2 scoops Convict Stim. I tend to go with higher stim for big days. Just got an email (no real details) from then teasing a new LE version coming soon!
Intra: Same as previous, but today was the last scoop of C-Block10. This has treated me really well and seemingly at a good value. I normally use Cluster Bomb (RC1 HBCD), but C-Block10 gives 40 servings vs 30 and also takes up less space in my cabinet. So this will make it into my rotations moving forward.

 

[Segansational]

Back session.

Neutral grip pull ups x9,7,6
Overhand grip deadlifts:
105x10
140x8
180x6
200x5,5,5 + straps. Slow reps.

Tried overhand grip today based on watching some vids of IFBB pro Joe Mackey hit 855# on deads. Was highlighted on ESPN. Basically he has always used that grip and feels like less chance of bicep injury than mixed grip. My grip strength is not good with overhand, so ended up having to use straps. But pulled for reps, so can't complain too much.

BB rows 125x10,7,7
Finished with some stretching and foam rolling.

41:51, 371 cals

Pre: 1 scoop Total War Zombie Blood, 1 scoop MOAB Zombie Blood
Intra: 1 scoop each Breach, Canteen, Cluster Bomb, 5g creatine
Soundtrack: Five Finger Death Punch

 

[SkRaw85]

Mixed grip wrecks me every time. Even at light weights. Some people are not genetically designed for it.

 

[Segansational]

Mixed grip wrecks me every time. Even at light weights. Some people are not genetically designed for it.

It'll probably take time for me to feel natural working with higher weights with overhand grip, but I have always felt mixed grip has caused some muscle imbalances in my upper back even though it feels more natural for me. I usually switch hands on what is over/under during one of my lighter sets to try to keep some semblance of equal use.

Back in the gym this morning for shoulders.

Rotator cuff ex, 2.5x12,12
DB laterals x DB front raises 3x10
Bent over DB laterals x Resistance band facepulls 3x12
Seated Behind the Neck BB Press 3x10
BB Shrugs, Behind the Back 3x10

48:10, 406 cals

Pre: 1 scoop Total War Jurassic Blood
Intra: 1 scoop of MOAB, Breach, Canteen, 5g creatine.

 

[SkRaw85]

100%. Nothing worse than not being able to train because one biceps is jacked. Will never use that grip again. Have you tried hookgrip? It’s magical!

 

[Segansational]

Rotator cuff ex, 2.5x12,12
Bench press
105x10
140x8
180x6
200x3,3,3
Resistance band flys 3x12
Neutral grip push ups 3x10
DB incline press 50x10,10

49:09, 290 cals

Pre: 1 scoop ZEUS
Intra: MOAB, Breach, Canteen, 5g creatine, Cluster Bomb
Soundtrack: Dr. Dre 2001

 

[Segansational]

Life is full of stress right now. I'm managing OK, but it's starting to catch up with me. Particularly when it comes to stress eating. Yesterday was a fat day. Ate a whole Life's a Baatch cookie - which if you don't know - is probably 1k cals, LOL. Having a drink more often at the end of the night to unwind. Midsection definitely looking soft and larger. I look fine with my shirt on. Thankfully my arms still look hard and vascular.

Arm WO. Wasn't trying to set the world on fire this AM.

Resistance band curls 3x15
Resistance band triceps pressdowns 3x12
EZ bar curls 3x10
Straight bar skull crushers 3x10
DB hammer curls 3x10
Dips x12,12,10

49:40, 435 cals

Pre: 1 scoop Total War Patriot
Intra: Same cocktail as yesterday
Soundtrack: Soundgarden Superunknown

 

[jtmass]

Life is full of stress right now. I'm managing OK, but it's starting to catch up with me. Particularly when it comes to stress eating. Yesterday was a fat day. Ate a whole Life's a Baatch cookie - which if you don't know - is probably 1k cals, LOL. Having a drink more often at the end of the night to unwind. Midsection definitely looking soft and larger. I look fine with my shirt on. Thankfully my arms still look hard and vascular.

Arm WO. Wasn't trying to set the world on fire this AM.

Resistance band curls 3x15
Resistance band triceps pressdowns 3x12
EZ bar curls 3x10
Straight bar skull crushers 3x10
DB hammer curls 3x10
Dips x12,12,10

49:40, 435 cals

Pre: 1 scoop Total War Patriot
Intra: Same cocktail as yesterday
Soundtrack: Soundgarden Superunknown

It will pass, my man. Can I tell you stress eating feels good when you at that time, but, either you’ll feel like ‘why the fuk did I do that’ or ‘I need it again’. I know this first hand. If you’re managing, you’re stronger than you think. Just say ‘fuk it’ and get going with your plans.

 

[akboom87]

Life is full of stress right now. I'm managing OK, but it's starting to catch up with me. Particularly when it comes to stress eating. Yesterday was a fat day. Ate a whole Life's a Baatch cookie - which if you don't know - is probably 1k cals, LOL. Having a drink more often at the end of the night to unwind. Midsection definitely looking soft and larger. I look fine with my shirt on. Thankfully my arms still look hard and vascular.

Arm WO. Wasn't trying to set the world on fire this AM.

Resistance band curls 3x15
Resistance band triceps pressdowns 3x12
EZ bar curls 3x10
Straight bar skull crushers 3x10
DB hammer curls 3x10
Dips x12,12,10

49:40, 435 cals

Pre: 1 scoop Total War Patriot
Intra: Same cocktail as yesterday
Soundtrack: Soundgarden Superunknown

I know what you mean on the stress level. Went through a bad stress problem a year ago. The only good thing about it was it drove me back into the gym.

So hoping you can get it under control and back on your goal!!

 

[SkRaw85]

Life is full of stress right now. I'm managing OK, but it's starting to catch up with me. Particularly when it comes to stress eating. Yesterday was a fat day. Ate a whole Life's a Baatch cookie - which if you don't know - is probably 1k cals, LOL. Having a drink more often at the end of the night to unwind. Midsection definitely looking soft and larger. I look fine with my shirt on. Thankfully my arms still look hard and vascular.

Arm WO. Wasn't trying to set the world on fire this AM.

Resistance band curls 3x15
Resistance band triceps pressdowns 3x12
EZ bar curls 3x10
Straight bar skull crushers 3x10
DB hammer curls 3x10
Dips x12,12,10

49:40, 435 cals

Pre: 1 scoop Total War Patriot
Intra: Same cocktail as yesterday
Soundtrack: Soundgarden Superunknown

Unfamiliar with this Life’s a Baatch, but it seems fitting (been crushing Girl Scout cookies as of late). Totally relate to alcohol and softening up. I am 6 weeks and 2 days completely sober today and getting my training/life back in check. It 100% becomes a coping crutch and easily turns from one drink to many.
I hope the stress factors leave you soon, cuz that’s the real baatch.

 

[Segansational]

It will pass, my man. Can I tell you stress eating feels good when you at that time, but, either you’ll feel like ‘why the fuk did I do that’ or ‘I need it again’. I know this first hand. If you’re managing, you’re stronger than you think. Just say ‘fuk it’ and get going with your plans.

Thanks man, I'm not there yet. But I'll get there!

I know what you mean on the stress level. Went through a bad stress problem a year ago. The only good thing about it was it drove me back into the gym.

So hoping you can get it under control and back on your goal!!

Thanks. This week was rough, all situations out of my control. But I'm facing it so far, one day at a time.

Unfamiliar with this Life’s a Baatch, but it seems fitting (been crushing Girl Scout cookies as of late). Totally relate to alcohol and softening up. I am 6 weeks and 2 days completely sober today and getting my training/life back in check. It 100% becomes a coping crutch and easily turns from one drink to many.
I hope the stress factors leave you soon, cuz that’s the real baatch.

Congratulations man! Keep it up. We're here to support you.

Didn't get a chance to WO for the past two days. My son got the stomach bug and we were up at night... so this morning I decided I was going to do whatever I felt like! I chose back.

Neutral grip pull ups x8,7,9
Bent over BB rows:
105x10
125x10,10
140x8 - with straps
Rack Deadlifts, mixed grip:
105x10
140x8
180x6
200x6,5,4

51:35, 410 cals

Pre: 1 scoop Total War, Light Side
Intra: Same as previous WO
Soundtrack: Creed

 

[BOSSMAN]

Hang in there Sega, stress and anxiety are a bitch to deal with. For me alchohol makes it worse and last for days on end.

Exercise, outdoors alone, splitting wood, fishing, walking around water, and sometimes just me time helps alot. Sex and sleep also

You have been at it a long time and have made great progress. Maybe take a 5-10 day break? I know sometimes that can make it worse. Sometimes a good break from daily training and nutrition you have your best days and workouts when you get back at it.

Hang in there dog

 

[Segansational]

Back at it this morning. Feeling pumped now that I've set my mind on a goal: Allowing myself one more fat week/maintenance week, then going into an 8 week cut. Trying to convince the wife to go on vacation mid-May to the beach for a week. Will need to trim down to look presentable!

Legs.

SLDLs
80x12
105x10
115x8
BB Squats
140x10
160x8
180x6
200x5,5,5
Calf raises 3x15
Walking DB lunges, 3 sets across the room
Stretching to cool down.

48:08, 360 cals.

Pre: 2 scoops Convict Stim
Intra: Same as previous
Soundtrack: Guns N Roses

Back to basics for this week, including supps. Just on a multi, fish oil, Vit D, Vit C. Some immune support and greens pre-bed.

Felt good today! Motivated, pumped, weights felt easy. Outlook on life positive. Moving towards a physique goal, working on career goals, moving forward. Let's go get this week!

 

[Segansational]

Well, you win some, you lose some. Below average session this morning. Just woke up not feeling it. My son has a new tooth coming in, so he was up a bit last night.

Resistance band rotator cuff ex, x12,12
DB laterals x DB front raises 3x10
Bent over DB laterals 3x10
Behind the neck BB press x10,10,8 - increased weight on set 2.

Fitbit didn't record my session.

 

[akboom87]

Well, you win some, you lose some. Below average session this morning. Just woke up not feeling it. My son has a new tooth coming in, so he was up a bit last night.

Resistance band rotator cuff ex, x12,12
DB laterals x DB front raises 3x10
Bent over DB laterals 3x10
Behind the neck BB press x10,10,8 - increased weight on set 2.

Fitbit didn't record my session.

That’s a fact but we get up and keep on fighting!

 

[Segansational]

Rough morning.

Rotator cuff ex, resistance bands x12
Bench press:
140x8
160x6
180x5,5,5
Resistance band flys 3x12
Incline DB press 50x10,8,8

45:14, 238 cals

Might have doubled up on MOAB this morning, just grabbed what was in my shaker from a few days ago prep. Intra same as usual minus carbs, as I had breakfast before this session.

 

[Segansational]

Well, had a bit of a forced fast and rest these past few days. Wasn't full blown, but did get some stomach symptoms that basically forced me to skip food for about 16-18hrs and extra rebound sleep. No workouts for a few days either.

Back at it this morning for some deads, tomorrow begins my 8 wk cut.

Rack deadlifts
140x8
180x6
200x4,4,4 - each set got better/felt easier. Lower back was feeling a little off since yesterday though, so didn't push it.

Neutral grip pull ups x9,7,6
BB rows w/straps 125x10 (easy), 135x8, 140x8
DB pullover 20x10,10 - I hate this movement, but thought it would feel good to stretch my lats out and drop my hips. My bench tapers wider though as it goes up, so it also feels a bit awkward since there's not even pressure points when I lie across it.
Stretching/foam rolling

33:55, 275 cals

Pre: 1 scoop ZEUS
Intra: Same cocktail as previous

Went into this WO not sure how it'd go, but no interruptions and weights felt good. Honestly could've gone harder, but just a good overall session!

 

[Segansational]

Took a little page out of @BOSSMAN playbook the other day and while I didn't get in a WO, I did spend a ton of time outdoors doing some spring yard clean up. I have about an acre of semi-wooded property, so a lot of sticks and branches that needed to be piled up, still a ton of leaves along our property line, etc. As you can see, I got my steps in!

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One last hurrah before the diet goes into effect, so polished off this Megalicious Cookie Co birthday smash cookie!

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This was taken probably about two weeks or so ago, so vascularity is good, but feeling like fat spiderman!

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Now for the set up:

Diet: Will start primarily by cutting out the sweets and alcohol. Will switch primarily over to a protein shake in the afternoon vs a higher calorie/fat protein bar. Will adjust and may count calories after a week or two of getting things just under control.
Supplements: Pre will be Superhuman Burn. Has BAIBA and Caloriburn in it, but I'd like to know what the highest dose of paradoxine per day is if anyone knows? Burn only has 40 mg, whereas SNS caps are 100 mg.
Will also be adding in a GDA around higher carb meals. Finishing off the last of my DHB, but then will switch over to Redcon1 RPG.
Also adding back in my favorite DCY stack. Will start with one cap of 200 mg caffeine + 5 mg Y in the afternoon, on top of the 300 mg caffeine in Burn + 5 mg Y I will run pre-WO. Will bump to 15 mg Y later. DMAA at 20 mg per cap 2x per day.
Workouts: Will be switching back to 3-4 days/week weight workouts and 2-3 days/week of LISS cardio on the bike. May throw in a few running sessions when the weather gets nice.

 

[Segansational]

Forgot I did Push/Pull/Legs last go around. Thinking I'll do that instead of a bro split.

Also, anyone do beef jerky? Interested in thoughts on that as a mid-afternoon protein snack. And any recos on brands!

Kicked things off with cardio:
Stationary bike, 45:11, 304 cals

Starting weight: 164.2#
Starting bodyfat: 15.2%
Goal weight: 155.0# (-9.2#)
Goal bodyfat: 13.0% (-2.2%)

 

[SkRaw85]

It’s good for a man to get 18,631 steps walking about and communing outside with nature! You’re looking jacked, excited to see what develops with the cutting of alcohol and sweets, get it!

 

[Segansational]

It’s good for a man to get 18,631 steps walking about and communing outside with nature! You’re looking jacked, excited to see what develops with the cutting of alcohol and sweets, get it!

Thanks brother!

Well, took my preworkout mix (20 mg DMAA, 5 mg Y, 2 scoops Superhuman Burn [300 mg caffeine]), got all of one set into things before my son woke up. He's not been sleeping well lately, so it's a bit of a crap shoot these days.

Leg Day.

SLDLs
105x10
115x8
120x8
11:57, 62 cals

PAUSE - 1hr 15mins

BB Front Squats
105x10
120x10,10,10 - first set on fresh legs felt incredibly light. Didn't switch weights since I was trying to finish up quickly, but will move up weights next time for sure!

Calf raises 3x20
14:39, 107 cals

Day 1 of diet yesterday was tempted. Choc PB eggs sitting in the fridge (and it's not even Easter!), wife offered me a drink. But I stayed strong and skipped it all. Diet was relatively clean. Only 55 more days to go...

 

[Segansational]

Quick cardio session. Son was up again a lot last night, so didn't get up to workout like I normally do.

Cardio, stationary bike 25:11 mins, 211 cals

Pre: 2 scoops Superhuman Burn, 20 mg DMAA, 5 mg Y. Cup of coffee with creamer (~70-95 mg caffeine).

Ended up with closer to 400 mg caffeine pre-WO this morning with my coffee.

 

[akboom87]

Thanks brother!

Well, took my preworkout mix (20 mg DMAA, 5 mg Y, 2 scoops Superhuman Burn [300 mg caffeine]), got all of one set into things before my son woke up. He's not been sleeping well lately, so it's a bit of a crap shoot these days.

Leg Day.

SLDLs
105x10
115x8
120x8
11:57, 62 cals

PAUSE - 1hr 15mins

BB Front Squats
105x10
120x10,10,10 - first set on fresh legs felt incredibly light. Didn't switch weights since I was trying to finish up quickly, but will move up weights next time for sure!

Calf raises 3x20
14:39, 107 cals

Day 1 of diet yesterday was tempted. Choc PB eggs sitting in the fridge (and it's not even Easter!), wife offered me a drink. But I stayed strong and skipped it all. Diet was relatively clean. Only 55 more days to go...

I feel your pain! 55 days no big thang you got this!!!

 

[Segansational]

Push Day.

Rotator cuff ex, 2.5x12,12
Bench press, 105x10
140x8
185x6,2 - not sure where my strength was today, but quickly dropped weight to do a few reps for set two.
165x3,5
This was a real disappointment this morning. Not sure why I was so off today? My cals haven't dropped that significantly yet, so I have no explanation.

Close grip BP 120x10,7,7
Behind the neck seated BB press 60x10,10,

40:13, 265 cals

These will be my big 3 push exercises. Anything after is extra, but would add/rotate incline DB press, dips, push ups depending on time.

Regardless of my failed benching today, felt good. Really pumped.

Pre: 2 scoops Superhuman Burn Smurf Juice, 20 mg DMAA, 5 mg Y
Intra: 1 scoop MOAB, Canteen, Breach, 5g creatine

 

[akboom87]

Push Day.

Rotator cuff ex, 2.5x12,12
Bench press, 105x10
140x8
185x6,2 - not sure where my strength was today, but quickly dropped weight to do a few reps for set two.
165x3,5
This was a real disappointment this morning. Not sure why I was so off today? My cals haven't dropped that significantly yet, so I have no explanation.

Close grip BP 120x10,7,7
Behind the neck seated BB press 60x10,10,

40:13, 265 cals

These will be my big 3 push exercises. Anything after is extra, but would add/rotate incline DB press, dips, push ups depending on time.

Regardless of my failed benching today, felt good. Really pumped.

Pre: 2 scoops Superhuman Burn Smurf Juice, 20 mg DMAA, 5 mg Y
Intra: 1 scoop MOAB, Canteen, Breach, 5g creatine

Yeah my workout today was not very good. Still gettin it done though!!

 

[Segansational]

Yeah my workout today was not very good. Still gettin it done though!!

Day in, day out!

Felt like sleeping in this morning. Didn't. Stationary bike. 30 min cardio session, 253 cals.

Will be doing one cheat meal per week. Today will be mine. Have not been consistent with my GDA, but will definitely take one cap of DHB pre-lunch/cheat meal.

Restocked on some staples on a spring BOGO50 sale:

2x Pes Omega-3
2x GAT multi
2x Rule1 protein (C&C, choc PB)
Some black cherry vanilla Bang

 

[akboom87]

Cardio and stocking up on sale supplements, sounds like a good day!

 

[Segansational]

For my cheat meal on Friday, I polished off a nice juicy blue cheese & bacon burger and a plate of fries, washed down with an IPA. Delicious!

But yesterday also turned into a fat day. No workout and ended up taking the kids out for ice cream, and had italian takeout for dinner. Ended the night with a beer. Also forgot that I have the standalone SNS paradoxine, so will start to incorporate that on off days since I won't be taking Burn. Back to discipline today.

On a positive note, picked up a new piece of gym equipment: Treated myself to a Tribe WOD Thor series kettlebell. Got the 25# version. In retrospect, probably should've gotten the 15# version, but we'll see how I like this! It looks frickin' awesome. Also looking leaner on day 5 and have dropped weight less than a week in (mostly water weight, but still motivating).

Pull Day.

Neutral grip pull ups, x10,9,7

Overhand grip deadlifts
105x10
140x8
170x8
190x5,5,5 - grip started to slip on my last set.

Bent Over BB rows, underhand grip 105x10,10,10
Light stretching.

36:08, 265 cals

The big issue with Push/Pull/Lift is I feel I always have many more pull exercises I want/should be doing. But time limitations become a problem. Variations on the exercises above will be my main 3 lifts, but to be a full pull day would want to incorporate some biceps curls and upright rows.

Pre: 2 scoops Superhuman Burn Smurf Juice, 20 mg DMAA, 5 mg Y
Intra: 1 scoop each MOAB, Breach, Canteen, 5 g creatine
Soundtrack: The Pretty Reckless

 

[akboom87]

Mmmmm blue cheese burger and cold IPA that sounds delicious!!!!


Solid work!!

 

[jinxie]

Some good gains here, looking jacked — don’t think you need to lose weight tho! Keep at it!

 

[Segansational]

Some good gains here, looking jacked — don’t think you need to lose weight tho! Keep at it!

Thanks @jinxie just need to clean things up a bit, was getting a little sloppy! Beach season is coming after all.

Here's a picture of the Thor kettlebell hammer I purchased:

Invalid Link Removed

 

[Segansational]

Cardio this morning, 32 mins on the bike, 203 cals.

Couldn't let the week go by without biceps and the other exercises I wanted to do yesterday, so threw in a quick make up session:

EZ bar curls +45 x 3x10
EZ bar upright rows +45 x10,8,8
DB laterals 10 x12,12,10
Facepulls, resistance bands 2x12

17:51, 144 cals

Roughly 50 mins total session combined, 347 cals total.

Pre: Same as yesterday
Intra: Same as yesterday

Always good when you can see vascularity through your long sleeve shirt.

Weight: 162.0 (-2.2#)
BF: 14.8% (-0.3%)

 

[Segansational]

Ran out of my primaforce brand, so opened a bottle of Chaos & Pain DMAA. Caps are 25 mg instead of 20 mg.

Leg Day.

EZ bar SLDLs
+45x10
100x10,10,10

BB squats
140x10
200x6,6,6

Kettlebell Swings 25x12,12,12
Kettlebell Goblet Squats 25x8,10,10
Stretching and foam rolling.
Calf raises 3x15

55:46, 400 cals

Pre: 2 scoops Superhuman Burn, 25 mg DMAA, 5 mg Y
Intra: Same as previous.
Soundtrack: Post Malone

First attempt with the Thor hammer kettlebell was good. I can see how critics think this isn't optimal though because double hand placement is one hand over another. So I ended up alternating between right and left hand on top.

Looking for natty test boosters if anyone is looking to sell some!

 

[Segansational]

Some updates:

Well, things have been a little all over the place with schedule due to both kids now having sleep issues at night. But did get in a 30 min cardio session yesterday. Also had a semi-cheat day, 2 sushi rolls and half a LAB cookie for lunch.

Back at it this AM, thought I wasn't going to be able to fit in a push day, so supps were a bit off. But ended up doing the following:

Pre-WO: ~300 mg caffeine (200 mg tab, 1 cup coffee), 25 mg DMAA, 5 mg Y.
Intra: Same as usual.
Protein: Ran out of my usual MRE lite. Protein stash is running low, but I have a big order coming today and will probably place another one soon to stock up on whey again. I have a lot of unflavored whey and taking that straight was not exactly pleasant!

Been getting roughly 700 mg caffeine in a day from total sources. 300 mg from my pre, 100 mg give or take from morning cup o joe, 200 mg tab in afternoon plus 100 mg from some other source (afternoon coffee or half a can of energy drink, etc.). Just noting this for my own records. Now at 50 mg DMAA per day with my new caps. Will keep monitoring weight to see if I want to bump Y to 15 mg per day or not.