Segansational's Motivation Log

[Segansational]

33:01, 175 cals on the bike this AM. Took 1/2 scoop of Defiant Unleashed July 4th edition, and my first 3 cap serving of Thermo Scorch. Also, forgot how nice it was to not have lower back pain. Last evening into this AM, those low rack deads reminded me that this is a young man's game...

Anyways, warmed up with some Curl Ups, did foam rolling/stretching before and after. Hit a few sets of abs for counterbalance.

 

[akboom87]

Sounds like a good start for the week! Curious to see how thermo scorch treats you.

 

[Hyde]

Triples and fives. They’re magic.

3-5 days per week, do

3-5 exercises, for

3-5 sets, of

3-5 reps

Do that consistently and strength is going to go up over time as you progress within those parameters.

 

[MrKleen73]

Triples and fives. They’re magic.

3-5 days per week, do

3-5 exercises, for

3-5 sets, of

3-5 reps

Do that consistently and strength is going to go up over time as you progress within those parameters.

Out of curiosity what RPE would you recommend those be performed at? Something like starting around an RPE7 or 8 and working up from there until a deload is needed?

 

[Hyde]

Out of curiosity what RPE would you recommend those be performed at? Something like starting around an RPE7 or 8 and working up from there until a deload is needed?

Just depends on your recoverability, temperament, and how often you like to deload. The (successful) lifter will learn over time how they respond, what seems to work better for them, and their preferences.

As long as you eventually learn to manage total recovery sufficiently from meso to meso to allow a measure of progress without running into serious overuse (via loading/frequency manipulation, movement rotation, etc), it will work out.

But yeah, 2-3 reps in reserve on compounds is usually the way to go for general training. Unless a rep PR is right there for the taking.

 

[MrKleen73]

Just depends on your recoverability, temperament, and how often you like to deload. The (successful) lifter will learn over time how they respond, what seems to work better for them, and their preferences.

As long as you eventually learn to manage total recovery sufficiently from meso to meso to allow a measure of progress without running into serious overuse (via loading/frequency manipulation, movement rotation, etc), it will work out.

But yeah, 2-3 reps in reserve on compounds is usually the way to go for general training. Unless a rep PR is right there for the taking.

That's what I figured, pretty much same as with hypertrophy training, just thought the extra detail would help anyone trying to plan off of the info you provided above. So do you use RIR and RPE interchangeably? I normally try to use the RPE for strength because that is where I learned it but they seem like almost the same measuring stick in a lot of ways. however some people really get hung up on the difference.

 

[Hyde]

That's what I figured, pretty much same as with hypertrophy training, just thought the extra detail would help anyone trying to plan off of the info you provided above. So do you use RIR and RPE interchangeably? I normally try to use the RPE for strength because that is where I learned it but they seem like almost the same measuring stick in a lot of ways. however some people really get hung up on the difference.

I hate these terms because people do get hung up on the difference. That is a very simple program designed to run without RPE/RIR. Let the lifter decide and actually become a better athlete for it. Sometimes you need to cook, sometimes you need to just punch the clock.

 

[Dustin07]

Just depends on your recoverability, temperament, and how often you like to deload. The (successful) lifter will learn over time how they respond, what seems to work better for them, and their preferences.

As long as you eventually learn to manage total recovery sufficiently from meso to meso to allow a measure of progress without running into serious overuse (via loading/frequency manipulation, movement rotation, etc), it will work out.

love that summary

 

[MrKleen73]

I hate these terms because people do get hung up on the difference. That is a very simple program designed to run without RPE/RIR. Let the lifter decide and actually become a better athlete for it. Sometimes you need to cook, sometimes you need to just punch the clock.

Makes sense to me. I pretty much just use them as intensity guides, but I am definitely better at guessing RIR than RPE. It is part of what I like with the RP System, he says don't truly sweat the RIR stuff, as long as you follow the progression on weights and reps the app prescribes you will hit all of your RIR down to 0RIR by the end of the meso, and if not, you just weren't working intensely enough in the beginning anyway. So I do see how people can get caught up in the minutia of it unnecessarily. I have had some PL guys get pretty nuts about the difference which is why I was asking.

 

[Dustin07]

Makes sense to me. I pretty much just use them as intensity guides, but I am definitely better at guessing RIR than RPE. It is part of what I like with the RP System, he says don't truly sweat the RIR stuff, as long as you follow the progression on weights and reps the app prescribes you will hit all of your RIR down to 0RIR by the end of the meso, and if not, you just weren't working intensely enough in the beginning anyway. So I do see how people can get caught up in the minutia of it unnecessarily. I have had some PL guys get pretty nuts about the difference which is why I was asking.

I think one of the big things, combining your comments with Hydes is that you understand your RIR better than a lot of dudes, too. When I was coaching/competing one thing we talked about a lot was "perceived exertion" since we had risk/insurance and an era of rhabdomyolysis that broke out across crossfit gyms (supposedly) like covid, lol. A lot of guys could tell me perceived exertion was like a 7 or 8 when it was clearly an 11, LOL, and the girls would tell me that was for sure a 10.. for sure their best ever 1rm and they'll never hit it again. But you could tell it was like................................a 5.

I feel like unless you're a Ken Griffey Jr, Deon Sanders, Tiger Woods child athlete prodigy, it just takes years for athletes to understand their capabilities and effort.

And even then, you have to learn how to control and manage it. I've always been good at redlining my body, I was poor about energy and recovery maintenance for years.

 

[Segansational]

Leg Day

Foam rolling/stretching.

Seated leg ext:
Warm up, 1 plate x 12
3 plates, 3 x 10

BB squats, belted due to lower back:
Warm up, 95x10
EMOM @ 135#
5,
5,
5,
5,
5,
5, around here changed to ~E2MOM
5,
5,
5,
5

Threw in Banded pull aparts between every other set or so. Tried this to keep it interesting/engaging @Dustin07 so ended up going for 10 sets, so sort of a mix of a WOD approach with a bastardized GVT. Kept reps and weights lower though as I wasn't sure how my legs would hold up with little rest in between, and my lower back was still feeling a bit sore so didn't want to push weight too much to hinder recovery. Felt just about right in terms of pushing myself, while not going overboard.

Bird Dogs x10,5,3

TRX calf raises x TRX squats, 3 sets of 12
Foam rolling to finish.

53:58, 168 cals

Pre: 3 caps Thermo Scorch, 1 scoop Defiant Unleashed July 4th edition
Intra: 1 scoop Muscle EAA, 2g CissusXT, 1 scoop Canteen, 1/2 scoop Cluster Bomb + 1/2 scoop Tango.

This is the new combo on weight lifting days. Yesterday morning stomach had issues, so we'll see how today goes. Will monitor as TS is the only "new" addition. Also, today is my last half dose of Forskolin XT. So this will be my only "fat loss" supp in the mix.

Weight yesterday was 165.0#, so way up since last weigh in. Weekend is definitely killing my progress, always does. But yesterday's macros were about as spot on as possible:

1823 cals
35/37/28%, c/f/p

So need to just stay the course and not get discouraged.

 

[akboom87]

Leg Day

Foam rolling/stretching.

Seated leg ext:
Warm up, 1 plate x 12
3 plates, 3 x 10

BB squats, belted due to lower back:
Warm up, 95x10
EMOM @ 135#
5,
5,
5,
5,
5,
5, around here changed to ~E2MOM
5,
5,
5,
5

Threw in Banded pull aparts between every other set or so. Tried this to keep it interesting/engaging @Dustin07 so ended up going for 10 sets, so sort of a mix of a WOD approach with a bastardized GVT. Kept reps and weights lower though as I wasn't sure how my legs would hold up with little rest in between, and my lower back was still feeling a bit sore so didn't want to push weight too much to hinder recovery. Felt just about right in terms of pushing myself, while not going overboard.

Bird Dogs x10,5,3

TRX calf raises x TRX squats, 3 sets of 12
Foam rolling to finish.

53:58, 168 cals

Pre: 3 caps Thermo Scorch, 1 scoop Defiant Unleashed July 4th edition
Intra: 1 scoop Muscle EAA, 2g CissusXT, 1 scoop Canteen, 1/2 scoop Cluster Bomb + 1/2 scoop Tango.

This is the new combo on weight lifting days. Yesterday morning stomach had issues, so we'll see how today goes. Will monitor as TS is the only "new" addition. Also, today is my last half dose of Forskolin XT. So this will be my only "fat loss" supp in the mix.

Weight yesterday was 165.0#, so way up since last weigh in. Weekend is definitely killing my progress, always does. But yesterday's macros were about as spot on as possible:

1823 cals
35/37/28%, c/f/p

So need to just stay the course and not get discouraged.

Nice work and way to keep after it!

 

[Dustin07]

Threw in Banded pull aparts between every other set or so. Tried this to keep it interesting/engaging @Dustin07 so ended up going for 10 sets, so sort of a mix of a WOD approach with a bastardized GVT. Kept reps and weights lower though as I wasn't sure how my legs would hold up with little rest in between, and my lower back was still feeling a bit sore so didn't want to push weight too much to hinder recovery. Felt just about right in terms of pushing myself, while not going overboard.

I've landed in groups that attempted this a few times:

and I'll tell you one thing I learned from that stupid "challenge" was the importance of maintaining lumbar tightness during a pause.

 

[MrKleen73]

I would have been wrecked after those squats, especially right now after COVID.

 

[Segansational]

I've landed in groups that attempted this a few times:

and I'll tell you one thing I learned from that stupid "challenge" was the importance of maintaining lumbar tightness during a pause.

Ugh, that's brutal. Honestly the hold at the bottom probably would get me, haha.

 

[Dustin07]

Ugh, that's brutal. Honestly the hold at the bottom probably would get me, haha.

that plus doing a 3 minute set. I believe it's 30 reps and we used to do it at 135lbs... it's a rough one. your legs start crying... lol

 

[MrKleen73]

that plus doing a 3 minute set. I believe it's 30 reps and we used to do it at 135lbs... it's a rough one. your legs start crying... lol

Isn't it crazy the stuff we enjoy putting ourselves through just to see if we can do it, and then push harder to see if we can do it better.

 

[Dustin07]

Isn't it crazy the stuff we enjoy putting ourselves through just to see if we can do it, and then push harder to see if we can do it better.

it feels like normal life to me but then I meet people who haven't been gym rats or athletes their whole lives and I realize yeah, we are weird. lol

I watch the movie 300 and I'm like man... born a few years late, and in the wrong country.
They watch me attempt a deadlift PR and they're like dude you're gonna die.

 

[MrKleen73]

Yeah, some of us are just intense no matter what we do. We don't even realize we are on another level than other's most of the time until it gets pointed out.

 

[Segansational]

Sounds like a good start for the week! Curious to see how thermo scorch treats you.

Well, the good news is stomach yesterday was better - not perfect - but still was on my last cap of ForskolinXT which can always cause bubble guts as an ingredient.

Another cardio session fueled with 3 caps Thermo Scorch + 1/2 scoop MF Defiant Unleashed 7/4 ed. Bike, 28 mins, 187 cals recorded, but Fitbit paused at around 25 mins when I did a time check. So prob closer to 30 mins total. Got a good sweat on, which has been consistent since adding TS. Followed by some sets of knee raises.

Had another spot on macros day yesterday. And yes, I'm celebrating each win up in here! 1738 cals, 43/29/28% c/f/p.

Wow, took some progress photos and they were straight embarrassing! Not even going to post one up it was that bad! But yes, this reconfirmed that chest is definitely my weakest point I'd need to bring up for any real stage shots. And that I need to keep cutting because I look sloppy. So that's that!

 

[Dustin07]

Wow, took some progress photos and they were straight embarrassing! Not even going to post one up it was that bad! But yes, this reconfirmed that chest is definitely my weakest point I'd need to bring up for any real stage shots. And that I need to keep cutting because I look sloppy. So that's that!

I get that. my whole life I thought my chest was my best attribute and then this year it seems like it absolutely exploded. however BF is about 4-6% higher than I want.

 

[MrKleen73]

Well now you know what you will need to work on. You got this!

 

[Segansational]

Do you guys prefer incline, flat, or decline pressing?

Obviously, I should do all of the above, but if you had to prioritize for muscle shape? I read a long time ago and it stuck with me that actually incline is an inferior movement vs decline. That basically decline activates more of the same muscle fibers that incline is supposed to target.

It never made sense to me in my head though, so I've never really focused on decline.

 

[Dustin07]

I prefer flat. But since my flat grip has widened a lot this year and incorporating incline, my pecs have grown a fair amount imo.

I read a long time ago and it stuck with me that actually incline is an inferior movement vs decline.

I like declines, but they get a bad wrap around here it seems. Instead of declines I have done a ton of dips. I feel like they're very similar on lower pecs for me, but more functional and better tricep engagement. it maybe my positioning but the way I dip it definitely is similar rom to declines

 

[Hyde]

I only feel decline in my triceps. I don’t use it, personally, as there are better tricep/lockout movements that are safer to unrack.

Incline can be a lot of chest and/or delts depending on your grip width and how low you bring the bar, and the severity of the incline. Low incline with a wide grip I get more chest activation, especially if I don’t go all the way down. Using a tempo can increase the TUT in the desired range as well.

 

[MrKleen73]

I think you should do whatever exercises feel like you are getting the best stimulus in the targeted area. However there is no way that I know of that the clavicular head is getting more work on a decline than an incline. The muscle fibers run in a different direction on the clavicular head than the rest of the pectoral muscles because they are attached to the clavicle and not the sternum.

Honestly unless decline just feels like it is blowing up your chest I don't think it is that valuable for chest. It's a shorter ROM, less of a stretch for the pecs in the bottom position, is pretty unsafe to unrack if you don't have a lift off. Also, flat bench works all of the same muscle through a larger ROM so it should be more effective. I do think there is a lot to be said for dips and the pec minor development, but again a dip has a much greater ROM than a decline so it is the better tool for hypertrophy there as well IMHO.

That being said if when you do declines it thrashes your pecs, and you get a massive pump compared to flat or incline then maybe for you that is a superior exercise selection. I think a combo of flat and incline movements is best, but that also includes flies, not just presses.

 

[Dustin07]

However there is no way that I know of that the clavicular head is getting more work on a decline than an incline. The muscle fibers run in a different direction on the clavicular head than the rest of the pectoral muscles because they are attached to the clavicle and not the sternum.

i think I mentioned this before but I remember in high school when we thought the declines helped round out our pecs (we had a group that lifted after school every day in the wrestling and football weight room). I still think it hits my lower pec, but looking back we all had a tinge of gyno most likely and it went away on it's own lol. the pinched nipples I remember us trying to fix with declines back then is exactly what I was going through this spring bunch of 15-18yr old boys trying to figure out why our nipples don't all look the same

 

[MrKleen73]

i think I mentioned this before but I remember in high school when we thought the declines helped round out our pecs (we had a group that lifted after school every day in the wrestling and football weight room). I still think it hits my lower pec, but looking back we all had a tinge of gyno most likely and it went away on it's own lol. the pinched nipples I remember us trying to fix with declines back then is exactly what I was going through this spring bunch of 15-18yr old boys trying to figure out why our nipples don't all look the same

Come here, touch mine does it feel like yours. Coach walks in and says "What in the f*&K is going on in this locker room!"

 

[Segansational]

Upper Body:

Arm circles, 2.5# weights, 2x10

Seated Chest Press Machine:
3 plates, warm up x 12
9 plates x 10
10 plates x 10
11 plates x 10
This was an increased starting weight for working sets.

Close Grip Lat Pulldowns @MrKleen73 recommendation:
8 plates x 10
9 plates x 10
10 plates x 10
Probably need to adjust the chain setting if I keep these in rotation, as I like to get a full ROM stretch usually at the top. But generally this felt good today.

Preacher Cable Curls:
4 plates x 10,10,10

Dips, 3 sets to failure

50:21, 129 cals.

Really exhausted yesterday, so much so that I needed 1/2 a Bang before dinner. I usually have to work in the evening, but was working late until 10 PM last evening. So, not an ideal schedule these days. But, again on the positive side... another spot on day for eating. That's 3 in a row!

Pre: 3 caps Thermo Scorch, 1 scoop Ryse Blackout Sunny D! Just picked this one up over the holiday and it came in yesterday. 400 mg caffeine plus 1.5g of Nitrates, full doses of BA and betaine. Got this on a steal of a sale, so seems like a solid pick up. Taste is great, so much nostalgia!

Clean energy, good session. Nothing crazy, but would be a good rotation pre.

Intra: 1 scoop Muscle EAA, 1 scoop Canteen, 2g CissusXT, 1/2 scoop Tango, 1/2 scoop Cluster Bomb

 

[MrKleen73]

Yeah, the big reason I recommended them is the extra stretch you can get from them. So if the handle makes it impossible to get that stretch it may not be as effective. Definitely see if you can loop the chain or remove it to get that full ROM with a stretch.

I wish I lived somewhere that having more than one pre-workout open at a time was an option. Here in Houston that is like asking for your preworkout to turn into a tub of goo, and, or clumps. The humidity is just to high. So I have to start a tub and use until finished. Especially during the summer months.

 

[Segansational]

Tried my new tub of Ryse Chocolate Cookie Blast today. This stuff is dark! They use dark cocoa powder in the ingredient list, and you can tell from the powder color. I'm showing here mixed up with a spoon and some almond milk, but this stuff tastes like liquid brownie batter. Not quite as sweet, because of the cocoa. Very good though - not something I'll use daily though, but for a change it's nice.

 

[MrKleen73]

Tried my new tub of Ryse Chocolate Cookie Blast today. This stuff is dark! They use dark cocoa powder in the ingredient list, and you can tell from the powder color. I'm showing here mixed up with a spoon and some almond milk, but this stuff tastes like liquid brownie batter. Not quite as sweet, because of the cocoa. Very good though - not something I'll use daily though, but for a change it's nice.

Cool real cocoa powder has some nice health benefits too if I remember correctly.

 

[Segansational]

Cool real cocoa powder has some nice health benefits too if I remember correctly.

Yeah, for a bit there I was buying dark cocoa powder and mixing into my shakes. It was tasty!

 

[Segansational]

One more cardio session in the books, 35:57, 155 cals on the bike this morning. Not maximum effort, but put in the time. Another good day of eating yesterday at 1,861 cals has me trending right where I need to be for the week.

Now, I know I've got a lot of social events this weekend - so will need to try to keep it all in check. Planning to calorie restrict a little throughout the day today to allow myself some flexibility while with friends.

The piece of advice I saw early this week that really hits is something like, "If you only count calories during the week, that's 5/7 days. That's only 71% of the time." Not enough to make changes, and barely a passing grade! Absolutely, this is my challenge with loose weekends. So something I'm trying to work on.

Weight check: 163.0# (-2.0# since earlier this week).
BF: 15.0%

 

[MrKleen73]

One more cardio session in the books, 35:57, 155 cals on the bike this morning. Not maximum effort, but put in the time. Another good day of eating yesterday at 1,861 cals has me trending right where I need to be for the week.

Now, I know I've got a lot of social events this weekend - so will need to try to keep it all in check. Planning to calorie restrict a little throughout the day today to allow myself some flexibility while with friends.

The piece of advice I saw early this week that really hits is something like, "If you only count calories during the week, that's 5/7 days. That's only 71% of the time." Not enough to make changes, and barely a passing grade! Absolutely, this is my challenge with loose weekends. So something I'm trying to work on.

Weight check: 163.0# (-2.0# since earlier this week).
BF: 15.0%

You said you were feeling pretty unhappy with your progress pics, might help to sacrifice the flexibility as far as caloric intake this weekend. You will be much happier with yourself after if so. Not saying don't be flexible but if you want that flexibility in the evening where it will be easier to underestimate your calories then I would restrict calories heavily in the early part of the day so you can still make progress or at least not regress. If it were me I would just fast the early part of the day but that is my preference.

 

[Segansational]

Few quick notes for this past week:

1. Ursa Gel is starting to irritate my chest, noticed a bit of peeling. Been on it for probably 3-4 weeks at this point. May give TDs a break for a little bit soon.
2. Was pretty happy this weekend with diet.
Fri I did calorie restrict early during the day, so I could indulge a little in the evening. Still ended up right at 1752 cals.
Sat went to a Greek food festival, so ended up ~350 cals over.
Today, went to the zoo, managed to again keep choices in check so should net out right on track. Also got in about 8700 steps from it!
3. Also, have been using MRE Lite Maple & Waffles and in water alone this stuff tastes great. Solid flavor choice to rotate with my current chocolate isotope in the AM.

Bench Day

Rotator Cuff Ex, resistance bands 2x12,12

Bench Press, suicide grip:
Warm up, 105x10
140x6
160x4
170x3 (maybe 4?), x 2 - Lost track after completing my first set. If 4 reps, that's a definite improvement. If 3 reps, it's OK. Held here for reps either way, but this is still a slight improvement since last Bench Day.

Low Incline BP:
105x8,8,6
My grip was off at first, so had the bar offcentered. Could tell during the first set, but just kept with it.

Foam rolling to finish.

27:34, 153 cals.

Pre: 1 scoop Vice XXX
Intra: 1 scoop Muscle EAA, 2g CissusXT, 1 scoop Canteen, 1/2 scoop Tango, 1/2 scoop Cluster Bomb.

 

[MrKleen73]

Interesting you mention that with the Ursa, I had some peeling with first version of Flashpoint when I was not rotating the application places because it was supposed to be a localized fat burner. I was putting on my lower pec and underarm and ended up peeling most of my skin in that area for a while, until I stopped using it.

 

[Segansational]

No workout yesterday, but did get in a good evening walk after dinner.

Today's WO below.

Leg Day

Seated leg ext
Warm up, 1 plate x 12
3 plates x 10,10,10

Banded pullaparts x 12,12,12,10,10 superset with

BB squats:
135x10
185x5,5,5,5,5
Decided to go with a 5x5 approach this AM. Felt good.

TRX alt lunges, 3x10 per side
superset with
TRX calf raises, 3x12

48:09, 135 cals

Decided to pause on the Ursa Gel, it's been a month now and I want to give my skin a break. So right now we're just rolling with the Thermo Scorch for fat loss supps.

Pre: 3 caps Thermo Scorch, 1 scoop Defiant Unleashed July 4th edition
Intra: Same as usual

 

[Dustin07]

Decided to pause on the Ursa Gel, it's been a month now and I want to give my skin a break. So right now we're just rolling with the Thermo Scorch for fat loss supps.

I have been utilizing other areas like the tops of my feet as well when using multiple TD's at once. the one area though, that no matter what, always bugs me is that inner thigh region as recommended on sustain alpha. that left me with severe itch like I hooked up with a $3 street worker or something

 

[MrKleen73]

I have been utilizing other areas like the tops of my feet as well when using multiple TD's at once. the one area though, that no matter what, always bugs me is that inner thigh region as recommended on sustain alpha. that left me with severe itch like I hooked up with a $3 street worker or something

Dude, if you would have got the $4 one she would have stuck around to scratch it for you. Some things are worth the extra money!

 

[Segansational]

33:11, 217 cals on the bike this AM, followed by some swiss ball crunches & russian medicine ball twists. Food has been on point. As of Monday, weigh in was 162.0# (-1.0#), so consistency is paying off. Still feel fluffy, but at least I'm seeing progress on the scale.

Tried Ryse BCAA Focus Sunny D intra-WO. Low caffeine at 80 mg/scoop + cognizine. Taste was OK, I watered it down too much in 14 oz of water. But this is not the traditionl orange flavor, it's more orange pineapple flavored.

Have another late night work session ahead. But hoping after tonight I can dial it back some, because its probably been 2-3 straight weeks of this now. Finally have some help hired, but of course still need to be trained up (so more work for me). You win some, you lose some.

 

[MrKleen73]

33:11, 217 cals on the bike this AM, followed by some swiss ball crunches & russian medicine ball twists. Food has been on point. As of Monday, weigh in was 162.0# (-1.0#), so consistency is paying off. Still feel fluffy, but at least I'm seeing progress on the scale.

Tried Ryse BCAA Focus Sunny D intra-WO. Low caffeine at 80 mg/scoop + cognizine. Taste was OK, I watered it down too much in 14 oz of water. But this is not the traditionl orange flavor, it's more orange pineapple flavored.

Have another late night work session ahead. But hoping after tonight I can dial it back some, because its probably been 2-3 straight weeks of this now. Finally have some help hired, but of course still need to be trained up (so more work for me). You win some, you lose some.

I used to take my aminos like that with either mio, or those single serving sugar free coolaid packs if it got watered down too much by all the fluid I need in my bottle during my workout.

 

[Segansational]

Upper body.

Foam rolling/stretching to begin.
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
105x10
140x6
160x4,4,5 - felt good today and an improvement in reps on last set by 2. Probably had another in the tank. Feel like things are finally trending in the right direction.

Neutral Grip Pull Ups x 10,8,6
Dips, 3 sets to failure

Machine Preacher Curls:
3 plates x 12
4 plates x 10,10

DB laterals, 10x2x12

58:52, 220 cals.

Felt good, feel like I'm finally starting to look good in the right lighting. I think probably by the time I hit 158ish I'll feel pretty good about body comp. From my past cuts I know I'd need to get down to 150 or so before I have a semblance of abs, but I think a good maintenance level will be around 155-156ish and then build lean from there.

Pre: 3 caps Thermo Scorch, 1 scoop MF Defiant Unleashed July 4th Edition
Intra: 1 scoop Muscle EAA, 2g CissusXT, 1 scoop Canteen 1/2 scoop Cluster Bomb, 1/2 scoop Tango.

 

[MrKleen73]

Sounds like you are getting in a good spot, Let's keep that motivation and momentum going.

 

[Segansational]

Sounds like you are getting in a good spot, Let's keep that motivation and momentum going.

Yep! Feeling good! I track my workouts via fitbit, weight via Renpho, and macros via Myfitnesspal. Getting good consistency across the board.

This AM did 36 mins on the bike, 235 cals. Some knee raises, incline crunches, and weighted side bends with the Thor kettlebell hammer.

 

[MrKleen73]

Very nice, I think I am going to get a fitbit or some other type of activity tracker. I want to just keep track of my steps and movement in general to get an idea of what my NEAT is. Plus RP recommends when possible to use steps to increase the deficit rather than cardio. Save the cardio for heart health specific activity so it isn't cutting to much into recovery ability. I was looking and for a 200lb man you burn close to 500 calories a day at 10000 steps. That takes some effort to do unless going for walks, but I do that often.

 

[Segansational]

Deadlift Day.

Mid-morning session. Daughter came down to WO with me, so showed her the fundamentals of a deadlift. She's getting pretty good at pull ups though, barely need to assist her for 6!

Bird Dogs x10,5,3
Resistance band pull aparts, moved up to yellow 5# band pre-working sets.

Deadlifts, overhand grip:
135x10, warm up
185x5,5,5,5,5 - struggled a bit with grip on 4th set. Last set was easy, just reset and pulled it.

Started with 135# as my warm up, knowing that I was going for the 5x5 approach today.

And then my son decided to come down and workout. So basically played coach all morning. But tbh, it was sort of awesome. Love teaching them the fundamentals, safety, and control of movements. And it's teaching them discipline. I have lots of rules when working out to ensure their safety.

Rack deads, mixed grip, belted, went back to first pin setting:
240x3
260x3,3,3
Stayed here for reps per feedback. Easy pulls today!

1 hr, 339 cals.

Just bought some new 25# olympic plates and Clout fitness clamps. Just bit the bullet and bought new, but got them at $1/lb and free shipping. So that seemed reaosnable. That should allow for some better sessions moving forward on all 3 major lifts. Was hoping they'd get here in time for today's WO, but oh well. We'll use them for squats next WO!

Pre: 1 scoop Defiant Unleashed July 4th edition
Intra: 1 scoop Muscle EAA, 1 scoop Canteen, 2g CissusXT, 1/2 scoop Cluster Bomb, 1/2 scoop Tango.

 

[Hyde]

It’s fun teaching the stuff we like! My adult stepdaughter has done about 5 sessions now and her best friend has come to learn the last 3, and it’s been pretty fun training them.

 

[Segansational]

It’s fun teaching the stuff we like! My adult stepdaughter has done about 5 sessions now and her best friend has come to learn the last 3, and it’s been pretty fun training them.

For sure. It's a great connection point with my kids when it happens!

32:08, 213 cals on the bike, followed by some abs: Swiss ball crunches, russian medicine ball twists. Used 1 scoop of Oracle pre-cardio, Ryse BCAA Focus intra-WO.

Had some friends over the other evening and knew I'd be over on cals (wife made pulled pork, acharcuterie tray, had a few drinks). But, basically a planned high cal day after my deadlift session. Back to it today!

Weight: 162.6# (+0.6#)
BF: 15.0%

 

[Segansational]

Also, here's a photo of the new equipment.

And since the scale of the improvements in my weight change are overall low, sometimes I feel like my devices don't capture the magnitude of consistency/change over time. So I started plotting it myself since beginning this cut.