Segansational's Motivation Log

Accessory Chest Day

Stretching/foam rolling.
Bird Dogs x 10,5,3

DB Bench Press:
Warm up, 15x12
35x10
45x8
55x6
65x6,6,6

Low Incline BP:
Warm up, 45x10
95x8
105x8
115x8
As my 2nd chest exercise for the day, was happy how strength felt. Could've pushed harder, but my left elbow was acting up and sleeved on the 2nd to last set.

Machine Flys, 3 plates x 10,10,10

Time and cals off since I hit pause on the fitbit and forgot to restart it after DB Press.

Pre: 2 scoop Ryse Godzilla. This was too much for my stomach, I think 1.5 scoops looking back in my log is the max I should be doing.
Intra: 1 scoop Amino-AF, 1 scoop Hydra-Charge, 1 scoop MOAB, 1/2 scoop Cluster Bomb. No extra creatine since Godzilla has 5g already.
 
Oh man, I hate that over-stimmed feeling. Glad you made it productive! Sometimes it can wreck a session.
 
Deadlift Day
Stretching/foam rolling.
Bird Dogs x10,5,3

Deadlifts, overhand grip, resistance bands before each set 5#:

Warm up, 95x10
135x8
185x6 - mixed grip

Working sets, mixed grip, belted:
195x5
205x5
215x5

I dreamt about deadlifts last night, no lie. In it I had achieved my goal of 315 and it was time to move up. Unfortunately it didn't translate to reality, LOL. DLs felt heavy and hard on my hands this AM, but hit reps for 215#. Will move into 3x3 next, so generally following a 5/3/1 type rep scheme for DLs.

Foam rolling/stretching.

45:09, 134 cals.

Pre: 3/4 scoop Defiant Unleashed
Intra: Same as yesterday.

Trying to figure out once again how to get to the Arnold. Flight prices are just a little crazy and I'm getting too old to road trip it for 8 hrs...
 
Segansational said:
Trying to figure out once again how to get to the Arnold. Flight prices are just a little crazy and I'm getting too old to road trip it for 8 hrs...
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have you ever used google flights? I have found that both google flights, and expedia, will now let you 'track' prices in case they change. Google flights will also tell you if the price is high, low, or average for that particular flight so at least you know if it is overpriced out of the gate or not...
 
This close, flight prices will only go up. I would get on it if you want to or be ready to drive. They are predicting a much larger turnout this year based on vendors and current ticket sales.

Hotels are also pretty booked in the immediate area, and we were seeing like 300/night. But if you stay about 15-20 minutes away, they’re much more affordable. We are doing that, staying at a Drury this time so we have a pool for my son, and still saving 100/night. We will just park daily at the convention lot right across from the Red Roof Inn Express.
 
Dustin07 said:
have you ever used google flights? I have found that both google flights, and expedia, will now let you 'track' prices in case they change. Google flights will also tell you if the price is high, low, or average for that particular flight so at least you know if it is overpriced out of the gate or not...
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Yeah, I generally start out looking through Google flights. I think it only doesn't pick up smaller carriers and Southwest for some reason.
Hyde said:
This close, flight prices will only go up. I would get on it if you want to or be ready to drive. They are predicting a much larger turnout this year based on vendors and current ticket sales.

Hotels are also pretty booked in the immediate area, and we were seeing like 300/night. But if you stay about 15-20 minutes away, they’re much more affordable. We are doing that, staying at a Drury this time so we have a pool for my son, and still saving 100/night. We will just park daily at the convention lot right across from the Red Roof Inn Express.
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Will have to look into Drury, not familiar with them. But I'm currently thinking I may stay at one of the airport hotels for that reason. Both Hampton Inn and Fairfield Suites also come with free hot breakfast.

Yeah, I just saw that expo tickets are like $40-45 a day, which is kinda crazy. I remember when they were like $10-15.
 
Well, apparently my day's WO didn't take. So trying to remember it all here:

Roughly, looked like this for Bench Day.

Stretching/foam rolling
Bird Dogs x10,5,5
Rotator Cuff Ex, resistance bands 2x12,12

Bench Press:
Warm up, 95x10
135x8
165x5
165x5
165x5

185x2 - slow reps

Slingshot assisted
185x3
195x3
205x0

Focused on reps at 165# for volume, then did a few heavier reps for weight.
 
Segansational said:
Well, apparently my day's WO didn't take. So trying to remember it all here:

Roughly, looked like this for Bench Day.

Stretching/foam rolling
Bird Dogs x10,5,5
Rotator Cuff Ex, resistance bands 2x12,12

Bench Press:
Warm up, 95x10
135x8
165x5
165x5
165x5

185x2 - slow reps

Slingshot assisted
185x3
195x3
205x0

Focused on reps at 165# for volume, then did a few heavier reps for weight.
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Man I forgot my slinger the other day! I’m really enjoying that thing.
 
akboom87 said:
Man I forgot my slinger the other day! I’m really enjoying that thing.
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Me too, probably one of the best investments I've made! Let's hope it pays off with some poundage increase!

On a side note, for anyone going to the Arnold this year - it's looking like it's a GO! I'm psyched. Haven't been there in like 8 or 9 years probably. Would love to meet up if anyone will be there. I know Mrs. @Hyde will be, so let me know when/where she would be competing. Would love to show some support if I can!

Also planning to go to Sat night finals for the first time. If anyone has recos on floor (non premium) vs balcony, let me know. And, I need some lunch/dinner options in Columbus too.
 
Segansational said:
Me too, probably one of the best investments I've made! Let's hope it pays off with some poundage increase!

On a side note, for anyone going to the Arnold this year - it's looking like it's a GO! I'm psyched. Haven't been there in like 8 or 9 years probably. Would love to meet up if anyone will be there. I know Mrs. @Hyde will be, so let me know when/where she would be competing. Would love to show some support if I can!

Also planning to go to Sat night finals for the first time. If anyone has recos on floor (non premium) vs balcony, let me know. And, I need some lunch/dinner options in Columbus too.
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Really need to make this work one year.
 
SkRaw85 said:
Really need to make this work one year.
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For me the expo was always like being a kid in a candy store, with the bonus of BB celeb signings/sightings! I've gotten to meet so many BBs, MMA, WWE, and different forum folks over the years.

I've met and chatted with twice with Charles Glass & Hidetada Yamagishi (one of my personal favs, along with Johnnie Jackson), photos/signed posters of Dallas McCarver, Brandon Curry, Flex Lewis, Ronnie Coleman, Dexter Jackson, Nicole Wilkinson; Jon Jones. And childhood heros Hulk Hogan & Triple H.

And all while never having even done the "official" ticketed signings or the shows. Just through the expo appearances. If you're a fan of this world like I am, it's honestly a must.

I've never been to the Olympia, but that's on my to do list as well. But I hear for the expo, it's always been Arnold at the top - so hopefully it's back in full force again this year!
 
Plus, to build on the above, I always get a boost in motivation coming out of the experience in the gym. How could you not from that atmosphere??

Leg Day
Curl Ups x10,5,3

BB squats, unbelted:
Warm up, 95x10
135x10
185x8

Working sets, belted. Resistance band pull aparts (5#) before each set:
205x6
215x6
235x5

Seated leg ext
3 plates x 10,10,10

59:42, 175 cals.

Pre: 1 scoop Total War, 2 caps Special Forces. Likely will finish this bottle of TW up on my next WO.
Intra: Same as yesterday

Almost skipped leg day. Was feeling a bit beat up from 2 days in a row of heavy lifting, but put on my big boy boots and just did it. May take tomorrow off depending on how my body feels later on. But for today at least I've won the battle.
 
Segansational said:
Me too, probably one of the best investments I've made! Let's hope it pays off with some poundage increase!

On a side note, for anyone going to the Arnold this year - it's looking like it's a GO! I'm psyched. Haven't been there in like 8 or 9 years probably. Would love to meet up if anyone will be there. I know Mrs. @Hyde will be, so let me know when/where she would be competing. Would love to show some support if I can!

Also planning to go to Sat night finals for the first time. If anyone has recos on floor (non premium) vs balcony, let me know. And, I need some lunch/dinner options in Columbus too.
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It really is a cool thing to experience, lots of interesting people watching, exhibits, etc.

My wife will be competing on Saturday, on the floor at the Strongman Corp Arena, so you should definitely stop by at some point. If she makes the finals, that will be on a stage Sunday, but I am not certain on times for things yet.

I always end up getting Subway the main competition day for her so I don’t have to leave the hall, but the food court is actually pretty good too in the expo center building outside the hall. Lots of neat restaurants in downtown Columbus for dinner.
 
Hyde said:
It really is a cool thing to experience, lots of interesting people watching, exhibits, etc.

My wife will be competing on Saturday, on the floor at the Strongman Corp Arena, so you should definitely stop by at some point. If she makes the finals, that will be on a stage Sunday, but I am not certain on times for things yet.

I always end up getting Subway the main competition day for her so I don’t have to leave the hall, but the food court is actually pretty good too in the expo center building outside the hall. Lots of neat restaurants in downtown Columbus for dinner.
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Will definitely make my way over to strongman section!

Officially have flights/hotel booked and floor seats to Sat night finals. I'm super stoked! Also Samson Dauda's updates are looking FILTHY right now. Sheesh.

A little WO update:
A bit going through the motions at first, but got dialed in once I hit biceps.

Shoulders/arms:

Seated DB press
15x10
35x10
45x5
45x5

DB laterals x Bent Over DB laterals
15x10,10,10

Upright EZ bar rows
+40x10,10,10

EZ bar curls
+40x10,10,10 - first set was a little light, but the pump was on point so kept it here.

Dips, 3 sets to failure

55:39, 176 cals.

Pre: 1 scoop Total War, finally finished this bottle up. 2 caps Special Forces.
Intra: Same as yesterday, finished up my Tango so will be switching to Bucked Up Six Point Creatine next. 5.75g per scoop, about half is monohydrate. But also gluconate, anhydrous, HCl, and two forms of malate.

Also finished my first bottle of Pepti-Plex yesterday. Have one more to go.
 
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Sounds like it will be a blast.
 
MrKleen73 said:
Sounds like it will be a blast.
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For sure! Last time I went was in 2016. And that was all prepandemic.

Started up my 2nd bottle of SNS Pepti-Plex and popped my first cap of CEL Joint Edge last evening as my 3 bottles came in. After running one full bottle of Pepti-Plex, I'm thinking it must be helping with recovery. Today is day 5 in a row and I've been pushing myself. I did not used to be able to handle this much volume back to back. Will be taking a day off tomorrow.

While I'm also using other supps too, GrowthXT as example, I'm only half a bottle in. So I'd contribute more to Pepti-Plex.

Accessory Chest

Stretching/foam rolling
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12

Floor Press:
Warm up, 45x12
95x10
135x10
135x10
135x10

These honestly felt easy. Could've gone up.

Low incline bench press:
135x10 - 10 easy reps surprised me
155x5
155x5
155x4

Been a while since I've moved weight on incline, so was happy about this today.

TRX chest press x 12,10

50:33, 173 cals.

Pre: 3/4 scoop Defiant Unleashed
Intra: 1 scoop Amino AF, 1 scoop Kaged Hydra-Charge, 1 scoop MOAB, 1 scoop Bucked Up Six Point Creatine, 1/2 scoop Cluster Bomb.

Off day tomorrow.
 
Hyde said:
What do you feel you notice since adding it, and how long have you used it. Steve has been telling me about his experience so far, so just wanting to hear as much feedback as possible.
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I feel like it "revitalizes" my muscles for lack of better terminology.

It doesn't necessarily eliminate DOMS for me, but I feel like I can catch push every session a touch harder and still be recovered and ready to go sooner, so then each time I come back to my sessions I have just a tad bit more to give again compared to usual, in almost like a cyclical beneficial fashion like that. More time before having to deload, etc.
 
Well, didn't stick to the plan yesterday on my off day, had one too many drinks and paid for it overnight (dehydration/heartburn/indigestion, so less restful sleep last nigh4). So the struggle is real gents. One of these days I'll learn. Will see how it translates into my DL performance today...

Deadlift Day
Stretching/foam rolling.
Bird Dogs x10,5,3

Deadlifts, overhand grip, resistance bands before each set 5#:

Warm up, 95x10
135x8
185x6 - mixed grip

Working sets, mixed grip, belted:
205x3 - felt good.
215x3 - also felt good.
235x3 - well, 3 reps were pulled. Wouldn't say it felt "good", but still relatively solid.

Pulled in socks today for fun.

Foam rolling/stretching to finish.

38:52, 183 cals.

Pre: 3/4 scoop Defiant Unleashed
Intra: Same as yesterday.

Waxing philosophical: Gotta start asking myself, if something doesn't help improve me physically, mentally, etc. why do it? Need to remove distractions.
 
Segansational said:
Well, didn't stick to the plan yesterday on my off day, had one too many drinks and paid for it overnight (dehydration/heartburn/indigestion, so less restful sleep last nigh4). So the struggle is real gents. One of these days I'll learn. Will see how it translates into my DL performance today...

Deadlift Day
Stretching/foam rolling.
Bird Dogs x10,5,3

Deadlifts, overhand grip, resistance bands before each set 5#:

Warm up, 95x10
135x8
185x6 - mixed grip

Working sets, mixed grip, belted:
205x3 - felt good.
215x3 - also felt good.
235x3 - well, 3 reps were pulled. Wouldn't say it felt "good", but still relatively solid.

Pulled in socks today for fun.

Foam rolling/stretching to finish.

38:52, 183 cals.

Pre: 3/4 scoop Defiant Unleashed
Intra: Same as yesterday.

Waxing philosophical: Gotta start asking myself, if something doesn't help improve me physically, mentally, etc. why do it? Need to remove distractions.
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Still a pretty good workout though! I can’t say much as today I sit here with a hangover 😂
 
akboom87 said:
Still a pretty good workout though! I can’t say much as today I sit here with a hangover
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Thanks, it was a pretty solid session.
Electrake said:
Must be something in the air, feeling it here too :poop:
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Let's hope we all start off this week on the right note!

Bench Day

Foam rolling/stretching.
Curl Ups x10,5,3
Rotator Cuff Ex, resistance bands 2x12,12
Chest stretches

Bench Press:
Warm up, 95x10
135x8
165x6
185x2 - was hoping for 3.

Slingshot:
185x3 - Purposely kept my reps low here as I was going for strength to hit 1 rep on 205# this morning.

195x1

205x3* - Hit my bench goal this AM with my slanger. Was psyched as I was thinking maybe just one rep today. Last one form was ugly, but I'll take it!

Backed off to do some rep volume unassisted:
155x6 - slow reps.

Stretching/posing to finish.

54:12, 168 cals.

Pre: 1 scoop El Chapo
Intra: Same as last WO.

Great session to start the week!
 
Segansational said:
Thanks, it was a pretty solid session.Let's hope we all start off this week on the right note!

Bench Day

Foam rolling/stretching.
Curl Ups x10,5,3
Rotator Cuff Ex, resistance bands 2x12,12
Chest stretches

Bench Press:
Warm up, 95x10
135x8
165x6
185x2 - was hoping for 3.

Slingshot:
185x3 - Purposely kept my reps low here as I was going for strength to hit 1 rep on 205# this morning.

195x1

205x3* - Hit my bench goal this AM with my slanger. Was psyched as I was thinking maybe just one rep today. Last one form was ugly, but I'll take it!

Backed off to do some rep volume unassisted:
155x6 - slow reps.

Stretching/posing to finish.

54:12, 168 cals.

Pre: 1 scoop El Chapo
Intra: Same as last WO.

Great session to start the week!
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Hey awesome job on hitting 3 reps on 205!!
 
Sounds like you had a fun time! That is really what benchpress is about, in a sense. It’s not the best bodybuilding movement, or as functional for every day strength maybe as overhead, but laying down and pressing up a heavy weight just for the sake of it - that’s the essence of lifting weights.
 
Segansational said:
Thanks man, feel like I'm really getting into the groove now with benching!

Also, quick log update:
Weight this AM is 172.6#
Up from 171.0# last week.
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Awesome to hear! I’m still not in the groove yet but part of my issue is my left arm still not firing 100% withe nerve issue.

BW weight is coming along, I can’t remember you shooting for 180 or 190?
 
Electrake said:
Feeling much better than yesterday morning

Great session and great work knocking out that bench goal
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Thanks man, now on to the 215# stretch goal! But obviously as this was assisted, I'll keep going until I can handle it without the Slingshot.
SkRaw85 said:
Nice sesh
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Yeah buddy!
Hyde said:
Sounds like you had a fun time! That is really what benchpress is about, in a sense. It’s not the best bodybuilding movement, or as functional for every day strength maybe as overhead, but laying down and pressing up a heavy weight just for the sake of it - that’s the essence of lifting weights.
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It really felt good to lift a weight I haven't been able to move for a while now and rep a few out!
Dustin07 said:
hell yeah!
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Let's GOOOO!
akboom87 said:
Awesome to hear! I’m still not in the groove yet but part of my issue is my left arm still not firing 100% withe nerve issue.

BW weight is coming along, I can’t remember you shooting for 180 or 190?
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Well, initially I was going for a target weight goal - mostly to give me something to shoot for. But after discussion in this thread, I mostly have turned it into just bumping cals incrementally so I continue to grow - not any set lb per week or anything. So just trying to generate quality mass and will hold when it feels right.

That said, my peak weight has been somewhere around 182ish last time I really pushed it.

Have a doc appt this afternoon, so will be asking to run a full diagnostic (lipids, hormones, etc.) and make sure everything is running smoothly. May help me make more decisions.

Quick Supp Updates:
Finished off Ursa Gel
Finished off 1st bottle of MOAB, starting 2nd bottle
Started 2nd bottle of Pepti-Plex
Started Six Point Creatine (as mentioned)
Started Joint Edge
Started Beverly Digestive Enzymes again
Bought Mutant Nutrtition Flex Food, for pre-bed shake (positioned as a whole food MRP. While I like the carb sources in it, honestly it's all pretty low macros for an MRP - something like 26g protein/12g carbs)
Bought Rule1 Bar1 (don't recommend, very dry/bland)

Workout
Stretching/foam rolling
Neutral Grip Pull Ups, 3 sets to failure
TRX rows, 3x10 - didn't really feel locked in on these today

Lat Pulldowns:
Warm up, 3 plates x 10
9 plates x 10,10,10

Low Cable Rows:
7 plates x 10,10,

Pre: 1 scoop Ryse Sunny-D
Intra: Same as usual

39:39, 103 cals.

Right forearm and elbow have been bugging me a little bit since Monday's bench session. Off day yesterday, needed the rest. Plus kids keep getting up multiple times at night and that's throwing my schedule a bit.

Didn't set the world on fire this AM, but made the best of it on short time. Also dawned on me (because that'll probably be the wife's v-day present) that I'm probably due for another massage to work out some of these knots. Gotta try to remember to stay consistent with that and other positive health/functional routines.
 
Segansational said:
Well, initially I was going for a target weight goal - mostly to give me something to shoot for. But after discussion in this thread, I mostly have turned it into just bumping cals incrementally so I continue to grow - not any set lb per week or anything. So just trying to generate quality mass and will hold when it feels right.
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I can't remember how old you are, but for me at 39 (and now 41) I really enjoyed the small incremental bump up. I've mentioned it before but from Sept - Dec I was able to increase calories almost 1k / day before I really started to notice anything and I believe from Sept 1 to Dec 31 my total increase in weight was like 4lbs (183-187). Once I broke 190, I did add like a 1/2lb of meat and another serving of carbs to my daily regiment. I'll post more in my log but long story short if you're not in a hurry, I enjoyed the incremental increase. On the flip side, Hyde worked it like a dog and his PRs were insane. Sorta two different approaches to similar outcomes with his obviously being on the larger side and also producing much stronger results.
 
Dustin07 said:
I can't remember how old you are, but for me at 39 (and now 41) I really enjoyed the small incremental bump up. I've mentioned it before but from Sept - Dec I was able to increase calories almost 1k / day before I really started to notice anything and I believe from Sept 1 to Dec 31 my total increase in weight was like 4lbs (183-187). Once I broke 190, I did add like a 1/2lb of meat and another serving of carbs to my daily regiment. I'll post more in my log but long story short if you're not in a hurry, I enjoyed the incremental increase. On the flip side, Hyde worked it like a dog and his PRs were insane. Sorta two different approaches to similar outcomes with his obviously being on the larger side and also producing much stronger results.
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Just a reminder on the power bulk, that was done with powerful anabolic drugs on board, and it still produces significant fat gain & health impact. I would not recommend for someone interested in keeping a better physique, or who is not blasting gear.
 
Dustin07 said:
I can't remember how old you are, but for me at 39 (and now 41) I really enjoyed the small incremental bump up. I've mentioned it before but from Sept - Dec I was able to increase calories almost 1k / day before I really started to notice anything and I believe from Sept 1 to Dec 31 my total increase in weight was like 4lbs (183-187). Once I broke 190, I did add like a 1/2lb of meat and another serving of carbs to my daily regiment. I'll post more in my log but long story short if you're not in a hurry, I enjoyed the incremental increase. On the flip side, Hyde worked it like a dog and his PRs were insane. Sorta two different approaches to similar outcomes with his obviously being on the larger side and also producing much stronger results.
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Well, let's be honest, we all know @Hyde is a freak of nature and basically a PR machine! 

Same age as you, turn 41 this year. My bulking MO is I am more strict about my protein needs primarily and always add in a pre-bed shake. This time around I'm also more conscious of adding additional carbs to my meals as well. So far this approach seems to be paying off, but I'm probably do for another "check in" where I count the cals/macros for a week so I can adjust up or tweak as needed.

I honestly can't imagine adding 1k+ cals / day unless I was eating like a Big Mac & Fries meal daily. Which would also have its own set of challenges, LOL.

Which reminds me, I did eat a Wendy's burger and fries the other day (with a Coke Zero, come on, I'm not a savage!). Was pretty delicious and right now they're running a deal to get a free cheeseburger with any purchase. I rarely eat "true" fast food FWIW.
 
Leg Day
Bird Dogs x10,5,3

BB squats, unbelted:
Warm ups, 95x10
135x8
185x6
215x1

Working sets, belted. Resistance band pull aparts (5#) before each set:

235x3
235x3
235x3

Kept it here at 3x3 to reacquaint myself with this weight. Stopped myself from pushing beyond with weight increases even though I wanted to and kept a few extra in the tank for next week.

Seated leg ext:
3 plates x 10
4 plates x 10,10

Foam rolling / stretching to finish.

45:09, 139 cals

Probably need to add back in a hamstring focused exercise again soon to prevent imbalance. Haven't been doing RDLs as much to try and not overload my low back, but let's see what I can come up with. Solid session today with a moderate sweat.

Pre: 1 scoop Total War, 2 caps Special Forces.
Intra: Same as yesterday
 
Ya I’d just push yourself into a surplus and just keep at it to keep yourself there and see where it takes you. No need to go crazy.

And workout looks good! Just keep hammering away at good reps and it’ll pay off in the long run.
 
Segansational said:
Same age as you, turn 41 this year. My bulking MO is I am more strict about my protein needs primarily and always add in a pre-bed shake. This time around I'm also more conscious of adding additional carbs to my meals as well. So far this approach seems to be paying off, but I'm probably do for another "check in" where I count the cals/macros for a week so I can adjust up or tweak as needed.
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As I ramped up the biggest differences for me was double carb intake at breakfast (6am), increased meat at breakfast about 50%.

Then added preWO carb meal (rice usually)
Intra workout protein shake
heavy emphasis on protein the rest of the day
replaced salads with burgers when on date night with wife, and enjoyed carbs at dinner but was also OK if we didn't have carbs. my carb focus was always really preWO or say Sundays I'd really carbload if I had a big deadlift day on monday etc.

Since you lift before daybreak if I was lifting with your hours I'd probably just reverse that and have a carb dense dinner personally, but that is just a macro planned that seemed to work really well for me.
 
Shoulders/Arms.

Well, some type of virus has officially hit our household. I've had a cough all week, generally light symptom wise, but yesterday was feeling off and had a sharp headache in the evening. So almost slept in today. But knowing I have a forced off day tomorrow due to my schedule, I got myself up.

Seated DB Press:
Warm up, 15x12
40x8
40x8
40x8
Right elbow still bugging me, so I sleeved up.

DB laterals x EZ bar upright rows:
15# x12,12,12
+40# x 10,10,10

Facepulls, 5# resistance band
3x12

EZ bar curls x Dips:
+40# x10,
x12,

Had to stop here as my son woke up immediately causing chaos.

34:36, 124 cals.

Wish I liked doing shoulders. I just don't. Pretty much just maintenance at this point. I do sorta miss having a dedicated arm day though.

Pre: 1/2 scoop Assassin v8. Forgot how stacked this formula is! DMHA, eria J, yo/alpha-y. Wasn't even trying to go that hard today, LOL. Just wanted to switch things up. But this is also starting to clump. 
Intra: Same as usual

Definitely getting a bit of a spare tire given the cals increase, but going to keep rolling with it given the strength gains have been good. Maybe it's worth throwing in a fast day? Would only do once I'm fully recovered from this virus of course.
 
Segansational said:
Leg Day
Bird Dogs x10,5,3

BB squats, unbelted:
Warm ups, 95x10
135x8
185x6
215x1

Working sets, belted. Resistance band pull aparts (5#) before each set:

235x3
235x3
235x3

Kept it here at 3x3 to reacquaint myself with this weight. Stopped myself from pushing beyond with weight increases even though I wanted to and kept a few extra in the tank for next week.

Seated leg ext:
3 plates x 10
4 plates x 10,10

Foam rolling / stretching to finish.

45:09, 139 cals

Probably need to add back in a hamstring focused exercise again soon to prevent imbalance. Haven't been doing RDLs as much to try and not overload my low back, but let's see what I can come up with. Solid session today with a moderate sweat.

Pre: 1 scoop Total War, 2 caps Special Forces.
Intra: Same as yesterday
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Nice squats! I too have to juggle around RDL or my lower back muscles will get really sore. Lately it seems hyper extension has really been help stretching out that area and keeping things tolerable, with the increase in deads & squats.
 
Accessory Chest

Stretching/foam rolling

Floor Press:
Warm up, 45x12
95x10
135x10
145x10
145x9

Low incline bench press:
135x8
145x7
145x4
155x3

Tried to capture lightning in a bottle like last week's Accessory day. Not quite as good, but overall solid session this AM. Went for slightly higher weights on a few sets. Good chest pump, and felt it was good enough today.

33:33, 133 cals.

Pre: 1 scoop El Chapo
Intra: 1 scoop Amino AF, 1 scoop Kaged Hydra-Charge, 1 scoop MOAB, 1 scoop Bucked Up Six Point Creatine, 1/2 scoop Cluster Bomb.
 
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Ate with abandon this weekend!

Friday was 3 slices of pizza and a bag of chips for family pizza night. Saturday was a full Wawa meatball hoagie for lunch, and multiple helpings of Thai green curry with chicken, rice, and pad Thai, plus Life's a Baatch cookie dough for good measure. Yesterday was dim sum and Chinese pastries to celebrate Lunar New Year. At least I kept myself to one DIPA for the Superbowl. What an ending to that game!

Deadlift Day
Stretching/foam rolling.

Deadlifts, overhand grip, resistance bands before each set 5#:

Pulled in socks again.
Warm ups:
135x10
185x6
205x3

Working sets, mixed grip, belted:
215x2
235x2 - slow pull.
245x3
185x8

Right elbow started to feel it after the set of 235#. Still pulled for good reps at 245#. Wanted to also go heavier here, but opted instead to drop down and do some volume work.

Foam rolling/stretching to finish.

33:19, 127 cals.

Pre: 3/4 scoop Defiant Unleashed
Intra: Same as yesterday.

Still held steady this AM at 172.6#, 16.2% BF.
 
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Agreed, good eats and a fun DL session.
 
Hyde said:
Sounds like some good eats and a fun deadlift session!
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MrKleen73 said:
Agreed, good eats and a fun DL session.
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That it was fellas! But looks like I'm going to have to find a way to add another 200-300 quality cals per day if I want to keep growing!

On a side note, why does it seem protein content in bars have all gone down over recent years? Everything for the most part is like 16-18g vs what I thought used to be closer to 20-25+ g when bars first really came out.
 
Segansational said:
That it was fellas! But looks like I'm going to have to find a way to add another 200-300 quality cals per day if I want to keep growing!

On a side note, why does it seem protein content in bars have all gone down over recent years? Everything for the most part is like 16-18g vs what I thought used to be closer to 20-25+ g when bars first really came out.
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Probably cost shaving to stay in a price bracket with increasing cost of everything. But considering you are already dealing with pretty low amounts of protein, it probably isn’t making or breaking the diet.

I never felt like any bars were a decent value anyway, to be truthful.
 
Bench Day

Foam rolling/stretching.
Rotator Cuff Ex, resistance bands 2x12,12

Bench Press:
Warm up, 95x10
135x8
165x6 - tough today.
185x3 - ugly lift, but hit 3 today.

Slingshot assist:
205x3

Jumped right to this weight to hit reps again and got it. Lift off wasn't great, but pushed and got it done. Feeling good.

Backed off to do some rep volume unassisted again.
155x8*

+2 reps over last week's back off set. Can't complain here, let's keep this train rolling!

Stretching/foam rolling.

46:10, 140 cals

Tried to capture last week's WO again, and surprisingly was able to take it!

Pre: 3/4 scoop Defiant Unleashed
Intra: Same as last WO.

Couple of random notes:
Morning came way too fast today.
Hands feeling beat up today from heavier lifting.
Finished up my Inspired Greens last night.
Already got the notification that school is closed here in the NE due to weather, so we'll see how today goes balancing work/family.
 
SkRaw85 said:
More reps is always a win!
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Yep, things are moving!

Probably should've stayed in bed this AM, but have a planned rest day tomorrow. Been basically doing 3 heavy days in a row, followed by one day off, then 2-3 light days and a day off. Since I had to do some heavy snow shoveling yesterday, kept it lighter today than normal for legs to save my lower back.

Leg Day
Stretching/foam rolling.

Seated leg ext
3 plates, 3x10

DB RDLs
20 x 3x10

TRX alt lunges, 3x12

BB front squats:
95x10
115x8
125x6

TRX calf raises, 3 sets to failure

Decided to switch things up this morning for a bit of a change. Lifted in socks again, felt good push power off the floor on squats this morning.

Pre: 1 scoop Ryse Sunny-D
Intra: Same as usual

55:27, 166 cals
 
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