Segansational's Motivation Log

[SkRaw85]

I hear ya on the dialing in of training and intra nutrition. Game changing.

 

[Segansational]

I hear ya on the dialing in of training and intra nutrition. Game changing.

Yeah, sounds simple, but it's taken a lot of trial and error to get the right mix of both for me.

One more workout and then will take another planned rest day tomorrow while traveling.

Arms
Foam rolling/stretching
Curl Ups x10,5,3

TRX biceps 3x12
EZ bar curls, +50 x 3x10
Preacher Machine Curls:
4 plates x 3x10

TRX triceps, 3x12
Resistance band triceps pressdowns, 25x2x15
Dips x12,10

Foam rolling/stretching.

Decided to focus on arms only today both for motivation and for a good isolation pump since last week's arm/shoulder WO was lackluster. Elbows were bugging me a little bit on triceps movements, so kept it all light since I'm getting primary activation during chest days.

1 hr 5 mins, 152 cals.

Pre: 1 scoop Ryse Sunny-D, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: 1 scoop Grunt EAAs, 1 scoop Hydra-Charge, 1/2 scoop Super Carb, 2 scoops Creatine HCL. This will be the new intra for a bit.

 

[Dustin07]

Elbows were bugging me a little bit on triceps movements, so kept it all light since I'm getting primary activation during chest days.

aint it funny how some of those joints are like "not today son". then on other days, nothing hurts but strength seems down 20%? at least thats my experience

 

[Segansational]

aint it funny how some of those joints are like "not today son". then on other days, nothing hurts but strength seems down 20%? at least thats my experience

Yep!

Hotel Gym Workout

Curl Ups x10,5,3

Life Fitness Low Cable Chest Press:
3 plates x 10
6 plates x 3x10

This was one of those all in one type towers, really meant for space saving. The angle of bringing the cable from the floor up was a little awkward to get into position for chest press, but as the other bench was being used I went with it.

DB BP, 45 x 3x10
- DBs only went to 45s here, so this was a bit of a pump up session.

DB laterals x DB front raises, 15x3x10

Seated DB press, 30x3x10

Well, very basic/small gym. Almost decided to find a separate gym elsewhere, but would've been too much of a hassle this morning. So I opted for a little chest pump up and then hit some shoulders since I didn't get to it earlier this week. Fitbit didn't record right, but guessing at ~40 mins.

Pre: 1 packet CP Fuel
Intra: Nutrabio EAAs + Creatine packets. Picked these samples up at the Arnold.
Post: 1 packet Ascent Whey, another Arnold sample pick up.

 

[Segansational]

Back to my normal session:

Deadlifts
Foam rolling/stretching
Bird Dogs x 10,5,3

Warm ups, unbelted, overhand grip:
95x10
135x8
185x6 - felt heavier than usual this AM.
205x3

Working Sets, belted, mixed grip, foam rolling & resistance band pullaparts 5# before each set:

215x5
235x3
255x1 - belt pinched me, so didn't go for 2.

Right side felt a little off yesterday after my hotel gym WO. Not sure if it was due to not being able to foam roll or what. Kept that in mind as I DL'ed today. But today's pulls felt solid other than the last rep. Moving up next week! Headed to the in-laws for the weekend, so that's it until Monday.

Stretching/foam rolling to finish.

47:37, 133 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: 1 scoop Grunt, 1 scoop Hydra-Charge, 2 scoops Creatine HCL, 1/2 scoop Super Carb.

Edit: Weigh in, 174.4# this morning.
Last dose of Arimihex. Will switch back to Alpha Gel to finish out that bottle starting Monday.

 

[MrKleen73]

Wow to stay consistent. Congrats on the recent progress!

 

[akboom87]

Back to my normal session:

Deadlifts
Foam rolling/stretching
Bird Dogs x 10,5,3

Warm ups, unbelted, overhand grip:
95x10
135x8
185x6 - felt heavier than usual this AM.
205x3

Working Sets, belted, mixed grip, foam rolling & resistance band pullaparts 5# before each set:

215x5
235x3
255x1 - belt pinched me, so didn't go for 2.

Right side felt a little off yesterday after my hotel gym WO. Not sure if it was due to not being able to foam roll or what. Kept that in mind as I DL'ed today. But today's pulls felt solid other than the last rep. Moving up next week! Headed to the in-laws for the weekend, so that's it until Monday.

Stretching/foam rolling to finish.

47:37, 133 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: 1 scoop Grunt, 1 scoop Hydra-Charge, 2 scoops Creatine HCL, 1/2 scoop Super Carb.

Edit: Weigh in, 174.4# this morning.
Last dose of Arimihex. Will switch back to Alpha Gel to finish out that bottle starting Monday.

Great session man and solid improvement! Have a great weekend with family!!

 

[Segansational]

Picking up a few staples on Easter sales (20-25% sales) at DPS and XN, plus have carts filled up with SNS and CEL products...

Multi
Omegas
EAAs
Digestive enzymes
Creatine
Electrolyte powder
More Mutant Flex Food & Ryse Protein (incl Skippy collab)
Protein bars (Anabar)

Edit: Well, decided to pull the trigger and grabbed from SNS/CEL:

Pepti-Plex 3-pack
PEA relief
Optimize-T / Fadogia XT stack
Tongkat Ali
Inhibit-P
TUDCA / Cycle Support stack
PCT Assist

Didn't see any updates in the deal thread that might be coming from @sns8778 but decided to place the order now anyways. Left a note about combining orders if it helps out!

Off to go egg hunting with the kiddos.

 

[Segansational]

Hope everyone had a good weekend! Alarm came way to fast this AM. Think I picked up some type of cold / cough unfortunately as I was hacking up a lung last night before bed. Some cough suppressant has seemingly knocked it out though, so we'll see...

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

Bench Press:
Warm ups, 95x10
135x8
165x6
185x3
195x1 - could've done another, but wanted to push it higher.
205x1 - not a great rep, but one unassisted is progress just the same.

Slingshot assist:
205x3
Arms/forearms felt fully pumped after this set.

Unassisted burnout reps:
155x7

Neutral grip pushups, 1 set to failure

Chest stretch, generalized stretching and some progress photo posing to finish. Felt good after today's session.

54:26, 232 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as last WO

 

[slimsaw00]

I see you’re an early morning lifter too! For me it’s the only time it can happen. Hope you had a good Easter! Ours was fun, but quite a crazy day. Church, in-laws, all the Easter stuff, packing/unpacking lol. Have a good day man!

 

[akboom87]

Hope everyone had a good weekend! Alarm came way to fast this AM. Think I picked up some type of cold / cough unfortunately as I was hacking up a lung last night before bed. Some cough suppressant has seemingly knocked it out though, so we'll see...

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

Bench Press:
Warm ups, 95x10
135x8
165x6
185x3
195x1 - could've done another, but wanted to push it higher.
205x1 - not a great rep, but one unassisted is progress just the same.

Slingshot assist:
205x3
Arms/forearms felt fully pumped after this set.

Unassisted burnout reps:
155x7

Neutral grip pushups, 1 set to failure

Chest stretch, generalized stretching and some progress photo posing to finish. Felt good after today's session.

54:26, 232 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as last WO

Great session man and glad to see your bench moving forward! Mine has seemed to went backwards

 

[MrKleen73]

Nice work.

 

[Dustin07]

Slingshot assist:
205x3
Arms/forearms felt fully pumped after this set.

I love the sensation of the extra forearm work with the slingshot!

 

[Segansational]

I see you’re an early morning lifter too! For me it’s the only time it can happen. Hope you had a good Easter! Ours was fun, but quite a crazy day. Church, in-laws, all the Easter stuff, packing/unpacking lol. Have a good day man!

Yep, we're definitely in the same boat when I read your log! Having two small kiddos makes a 5:15 wake up the only time I get to myself.

Great session man and glad to see your bench moving forward! Mine has seemed to went backwards

Thanks - it was for sure a grind to get that 1 rep of 205 to lock out today. But it's all on the up and up, so I'll take it!

Nice work.

Thanks Kleen.

I love the sensation of the extra forearm work with the slingshot!

I was super pumped today. Chest, forearms, lats. I'll put up a post-WO shot later today, because I also had some veins coming out I've never seen before, which is interesting given that I'm not anywhere close to being lean right now. Weigh in this morning post-Easter damage was +1.4#.

 

[Segansational]

Back Hypertrophy

Foam rolling/stretching.
Bird Dogs x 10,5,3

Neutral Grip Pull Ups x 8,7,7

Lat pulldowns:
Warm up, 4 plates x 12
9 plates x 10,10,10

Close Grip Cable Rows:
8 plates x 3x10

TRX rows x12
Had to stop here as my son woke up.

45:04, 121 cals.

This is probably my least enthusiastic workout day lately. Probably a combo of non-prioritized lifts / lack of heavier weights. Have thought about adding BB Rows back into the mix, but don't want to overload my lower back to hinder deads. If anyone has thoughts for a better set up, let me know.

Pre: 1 scoop Ryse Sunny-D, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as previous

 

[akboom87]

Back Hypertrophy

Foam rolling/stretching.
Bird Dogs x 10,5,3

Neutral Grip Pull Ups x 8,7,7

Lat pulldowns:
Warm up, 4 plates x 12
9 plates x 10,10,10

Close Grip Cable Rows:
8 plates x 3x10

TRX rows x12
Had to stop here as my son woke up.

45:04, 121 cals.

This is probably my least enthusiastic workout day lately. Probably a combo of non-prioritized lifts / lack of heavier weights. Have thought about adding BB Rows back into the mix, but don't want to overload my lower back to hinder deads. If anyone has thoughts for a better set up, let me know.

Pre: 1 scoop Ryse Sunny-D, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as previous

Looks like you could add in a supported one arm DB row, or could do a chest supported incline DB row. Another great thing I miss in my routine is a cable pull through I’ll be adding that back in next round.

 

[Dustin07]

Have thought about adding BB Rows back into the mix

what about running them super light, higher rep, squeezing for the pump/hypertrophy? like 3 x 20 at 65-95lbs instead of a heavier 3 x 8 or 3 x 10 etc?

I tend to run bb rows every back session because I'm already on the platform (I run them right after deads) but I do feel like some semi-frequent confusion, working in other movements helps a lot. I will often change my grip and angle on lat pull downs too. wide vs narrow, supinated vs pronated, etc.

 

[Hyde]

Something that can help reduce low back strain with bb rows is to put your forehead on the top of an inclined adjustable bench. The barbell lays behind it. When you row keeping the forehead against the pad, it keeps you from doing any kind of cheating (keeping weight lighter), and it also really does both help you brace & reduces total low backstrain.

Laying on an incline bench and doing chest-supported DB rows as mentioned is always a good volume movement, but I find it’s tough to go lower than 10-12 reps on that.

 

[Electrake]

DB Kroc rows have always been nice to me when I'm having back fatigue of any kind, but I could see how any sort of chronic fatigue would still suck here.

 

[Dustin07]

what about inverted rows? you can raise your feet on a box etc to increase difficulty

 

[SkRaw85]

New veins showing are the best feeling! Like a badge for all the hard work.

 

[SkRaw85]

what about inverted rows? you can raise your feet on a box etc to increase difficulty

View attachment 241220

Those are gold. Can even throw a band/s across your chest for resistance

 

[Segansational]

Squats
Foam rolling/stretching.
Bird Dogs x10,5,3

BB Squats:
Warm ups, 95x10
135x8
185x6
215x3

Working sets, resistance band pullaparts (5#) prior to each set, belted:
255x5
255x5
255x5
These were tough, but got it done. Had to lay down after the last set.

Last WO where I did a 3x5 set was 235#, and did this weight at 3x3 prior, so wanted to move up. Took long breaks in between, but wasn't in a rush this AM. Low back feeling it, so may need a break soon. Maybe a deload week? I know, I know, a dirty word around here...

I must be suggestable though because all of this knee sleeve talk making me think I need them now, haha. Right knee was bugging me this morning. Thanks @akboom87 

46:54, 233 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as previous

 

[akboom87]

Squats
Foam rolling/stretching.
Bird Dogs x10,5,3

BB Squats:
Warm ups, 95x10
135x8
185x6
215x3

Working sets, resistance band pullaparts (5#) prior to each set, belted:
255x5
255x5
255x5
These were tough, but got it done. Had to lay down after the last set.

Last WO where I did a 3x5 set was 235#, and did this weight at 3x3 prior, so wanted to move up. Took long breaks in between, but wasn't in a rush this AM. Low back feeling it, so may need a break soon. Maybe a deload week? I know, I know, a dirty word around here...

I must be suggestable though because all of this knee sleeve talk making me think I need them now, haha. Right knee was bugging me this morning. Thanks @akboom87 

46:54, 233 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as previous

I have a deload coming next week I’m looking forward to it

 

[Segansational]

New veins showing are the best feeling! Like a badge for all the hard work.

For real. Never had this kind of upper chest vascularity before. Current progress photo at 175.8#.

 

[MrKleen73]

You could do Meadows Rows for that heavier get into it kind of lift. It will be a little easier on the lower back than BB rows because you get to support yourself with the opposing hand on your thigh. Plus they are just a damn good movement.

Somebody is getting older! My vascularity definitely increased once I started getting older, the skin starts getting a little thinner as you age and the vascularity increases. That is going to make for a nasty looking Most Muscular when you finally do cut down!!!

 

[Dustin07]

Dude, looking yoked!

Last WO where I did a 3x5 set was 235#, and did this weight at 3x3 prior, so wanted to move up. Took long breaks in between, but wasn't in a rush this AM. Low back feeling it, so may need a break soon. Maybe a deload week? I know, I know, a dirty word around here...

ahahaha I hadn't even thought about that word in so long. Something about how I changed up my training in the last 2 years really seemed to remove the need for it. I think integrating some aspects of the conjugated approach helped to maintain some balance in recovery for me. that, and I was eating like a lion.

 

[Segansational]

Dude, looking yoked!



ahahaha I hadn't even thought about that word in so long. Something about how I changed up my training in the last 2 years really seemed to remove the need for it. I think integrating some aspects of the conjugated approach helped to maintain some balance in recovery for me. that, and I was eating like a lion.

Thanks brother.

Well, tbh I've been going pretty hard and heavy since January with no deload. Even with the Pepti-Plex, better training/prehab, and extra cals, I'm probably about due. Will finish out this week strong - Th Shoulders/Arms, Fri accessory chest, Sat OFF, Sun Deads for one more attempt at 305 - then go into light work all next week.

 

[Segansational]

Tough waking up this morning. Body just feels beat up right now. Low back + elbow joints being a little sore.

Shoulders/Biceps
Stretching/foam rolling.
Cat backs & Bird Dogs x10,5,3

DB laterals x DB front raises:
10x10,10,10

EZ bar upright rows x resistance band facepulls:
+50x10,10,10
20x12,12,12

EZ bar curls +50x3x10
Chin ups x 8,5,4

Only did biceps for arms since tomorrow will be pressing movements so will get my triceps workout in.

59:07, 188 cals

Pre: 1 scoop Total War, 2 caps Special Forces, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: 1 scoop Grunt, 2 scoops Creatine HCL, 1/2 scoop Super Carb, 1 scoop R1 Lytes.

 

[Dustin07]

considering you're an early lifter what time do you normally get to bed? getting enough sleep?

 

[MrKleen73]

Dude, looking yoked!



ahahaha I hadn't even thought about that word in so long. Something about how I changed up my training in the last 2 years really seemed to remove the need for it. I think integrating some aspects of the conjugated approach helped to maintain some balance in recovery for me. that, and I was eating like a lion.

Well.... I think you are accidentally overstating here. Every couple of months you absolutely have a deload / down week. It might not be scheduled as a deload but you travel, go on vacations, and or have family over that interrupts your normal training intensity and volume that allows your body to recover. Now I will say that your more instinctive methods recently of "today I could tell I didn't have it in my so I did a fluff or pump day" has definitely helped as well, but any time you are training at a lower volume and intensity for more than a couple days is basically a deload whether it is scheduled as such or not. The body sees it as a time to recover while the normal stresses are not being forced upon it. This last week has been an unintentional deload waiting for my back to recover the rest of my body is healing up too.

Thanks brother.

Well, tbh I've been going pretty hard and heavy since January with no deload. Even with the Pepti-Plex, better training/prehab, and extra cals, I'm probably about due. Will finish out this week strong - Th Shoulders/Arms, Fri accessory chest, Sat OFF, Sun Deads for one more attempt at 305 - then go into light work all next week.

Smart move, especially if you are feeling a bit beat up. Also for hypertrophy a short period of deconditioning is better so you can come back and cause some damage with previously used weight that present more of a challenge due to the deconditioning. So you end up with more growth opportunity on the way back up.

 

[Dustin07]

I think you are accidentally overstating here. Every couple of months you absolutely have a deload / down week. It might not be scheduled as a deload but you travel, go on vacations, and or have family over that interrupts your normal training intensity and volume that allows your body to recover.

that's definitely true, I sorta contemplated that after I posted. But I know the past 2 years have been a much more consistent upward trend (aside from feb/mar 2024) compared to the previous decade of over training/xfit, and 5/3/1. I definitely have not encountered the level of extreme exhaustion and burnout in the past 18 months like I did from running a couple cycles of 531 and when I was competing in the xfit world one thing I knew about myself very consistently was that if I pulled over 405lbs (1 rep, 5 reps, any reps) that I was not going to break 405 again for 2-4 weeks. just wasn't going to happen.... whereas last year I knew I had 405+ in my pocket every week without any issues or irreparable fatigue occurring.....

ditching daily HIIT work, increasing calories, and likely cutting back to 4-5 sessions a week vs my prior life of 2 a days, 5-7 sessions, etc I think all contributed in a positive way

 

[Dustin07]

But I'm also hanging out at 5-7% higher bodyfat these days. I'm not fat by any stretch, but I'd love to be back in that 10-12% range again.

 

[Segansational]

considering you're an early lifter what time do you normally get to bed? getting enough sleep?

On average according to fitbit it's just shy of 7 hrs (6 hrs 50 mins approx). But some days closer to 6, some closer to 7.

 

[akboom87]

On average according to fitbit it's just shy of 7 hrs (6 hrs 50 mins approx). But some days closer to 6, some closer to 7.

About the same here 7 hrs usually then Saturday and Sunday try to get 8-10

 

[akboom87]

Thanks brother.

Well, tbh I've been going pretty hard and heavy since January with no deload. Even with the Pepti-Plex, better training/prehab, and extra cals, I'm probably about due. Will finish out this week strong - Th Shoulders/Arms, Fri accessory chest, Sat OFF, Sun Deads for one more attempt at 305 - then go into light work all next week.

305 you got this man!!

 

[Electrake]

Sun Deads for one more attempt at 305

You got that dude, flirting with 3 plates.

 

[Hyde]

 

[Segansational]

About the same here 7 hrs usually then Saturday and Sunday try to get 8-10

Yeah, Sunday is closer to a "make up" day where I tend to get 7+ hrs since I usually am not getting up early to workout. Still working out, but usually just not first thing. Saturday is one of my planned off days every week, but with kids activities (dance, swim) we're still operating on the same schedule as during the week.

 

[slimsaw00]

Getting caught up…. Good stuff man! Looking way more muscular than this guy here. Not sure how many days you’re training but if you’re feeling run down yeah maybe a deload is in order, or a pivot to your program/template. I’m not the most qualified to answer as the other strong dudes probably gave some more advice!

 

[Segansational]

Accessory Chest
Chest stretches
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12
Foam rolling

Started fitbit here...

Floor Presses:
Warm ups,
95x10
135x8
Working sets,
155x8
155x8
155x8

Joints felt like they were rebelling today. Particularly my left elbow, but after warm ups pushed through 3x8 sets. Last set felt the best.

Low incline BP:
Warm up, 135x10
155x1 - Nope. My right rotator cuff said NOT TODAY, f*ck you.

Machine Chest Press:
6 plates x 3x10
Kept it light, just to ensure I didn't do any damage.

Resistance band chest flys, 20x3x12

55:30, 233 cals.

Dissappointing session due to my right shoulder pinge. Was partly my fault here as I didn't set the rack pins high enough for incline press and was too lazy to move them up after warm ups. Stupid. Hoping it doesn't impact my pulls Sunday... May start up PEA relief in the short term.



Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex. Last scoop of El Chapo. Sorry to see it go. Would definitely see this one as a repeat buy, but still have too many other high stim pre's to get through...
Intra: Same as yesterday

 

[Dustin07]

Yeah, Sunday is closer to a "make up" day where I tend to get 7+ hrs since I usually am not getting up early to workout. Still working out, but usually just not first thing. Saturday is one of my planned off days every week, but with kids activities (dance, swim) we're still operating on the same schedule as during the week.

ha I'm the same way on Saturdays, if I sleep in till 7 that's like 2.5hrs extra

155x1 - Nope. My right rotator cuff said NOT TODAY, f*ck you.

throw in those light kettlebell armbars.... any weights you got from a 10lb plate to a 25lb db would be fine. I never go higher than 35lb.

 

[Segansational]

Deadlifts
Foam rolling/stretching.
Bird Dogs x10,5,3

Deads in socks:
Warm ups, unbelted, overhand grip, Banded pullaparts 5# prior to each set,

135x10
185x8
205x4 - grip gave out, so stopped here vs 6 planned reps.

Mixed grip, belted:

235x3
265x1 - felt solid
285x1 - slow grind, felt heavy/shaky in my legs, so skipped 295...

305x0/1 - PR - went for it twice and thought I was going to get it on the first attempt.
Reset, told myself there's nothing to do, but to do it. Psyched myself up and f*cking pulled it! literally never had as much of an accomplished feeling after lifting than this one.

Foam rolling/stretching.

Pre: 3/4 Defiant Unleashed, 1 packet of Bucked Up Pixie Pump. This is much too large of a serving to shoot the PP dry. Ended up doing a bunch of small dry scoops washed down with my intra, and eventually gave up and threw it into my shaker.
Intra: Same as previous.

Ended up with an off schedule this AM due to kid's activities and sleep schedule. Been doing PEA relief plus Aspercreme (lidocaine) for my shoulder the past few days. Still dealing with this mucous issue too. Using vit C, zinc and elderberry. But with an all time deadlift PR, great way to go into my deload week!

 

[Electrake]

Deadlifts
Foam rolling/stretching.
Bird Dogs x10,5,3

Deads in socks:
Warm ups, unbelted, overhand grip, Banded pullaparts 5# prior to each set,

135x10
185x8
205x4 - grip gave out, so stopped here vs 6 planned reps.

Mixed grip, belted:

235x3
265x1 - felt solid
285x1 - slow grind, felt heavy/shaky in my legs, so skipped 295...

305x0/1 - PR - went for it twice and thought I was going to get it on the first attempt.
Reset, told myself there's nothing to do, but to do it. Psyched myself up and f*cking pulled it! literally never had as much of an accomplished feeling after lifting than this one.

Foam rolling/stretching.

Pre: 3/4 Defiant Unleashed, 1 packet of Bucked Up Pixie Pump. This is much too large of a serving to shoot the PP dry. Ended up doing a bunch of small dry scoops washed down with my intra, and eventually gave up and threw it into my shaker.
Intra: Same as previous.

Ended up with an off schedule this AM due to kid's activities and sleep schedule. Been doing PEA relief plus Aspercreme (lidocaine) for my shoulder the past few days. Still dealing with this mucous issue too. Using vit C, zinc and elderberry. But with an all time deadlift PR, great way to go into my deload week!

That's killer man, congratulations

 

[akboom87]

Deadlifts
Foam rolling/stretching.
Bird Dogs x10,5,3

Deads in socks:
Warm ups, unbelted, overhand grip, Banded pullaparts 5# prior to each set,

135x10
185x8
205x4 - grip gave out, so stopped here vs 6 planned reps.

Mixed grip, belted:

235x3
265x1 - felt solid
285x1 - slow grind, felt heavy/shaky in my legs, so skipped 295...

305x0/1 - PR - went for it twice and thought I was going to get it on the first attempt.
Reset, told myself there's nothing to do, but to do it. Psyched myself up and f*cking pulled it! literally never had as much of an accomplished feeling after lifting than this one.

Foam rolling/stretching.

Pre: 3/4 Defiant Unleashed, 1 packet of Bucked Up Pixie Pump. This is much too large of a serving to shoot the PP dry. Ended up doing a bunch of small dry scoops washed down with my intra, and eventually gave up and threw it into my shaker.
Intra: Same as previous.

Ended up with an off schedule this AM due to kid's activities and sleep schedule. Been doing PEA relief plus Aspercreme (lidocaine) for my shoulder the past few days. Still dealing with this mucous issue too. Using vit C, zinc and elderberry. But with an all time deadlift PR, great way to go into my deload week!

Awesome job man!! Way to stick with it and hit a PR

 

[SkRaw85]

Hell yeah! Gotta love those revenge PRs!

Time to join the hookgrip side, then the dark side….

 

[Hyde]

Man, Big Ronnie would be proud - and you certainly should be too! That’s excellent work, and just goes to show how strong you can be with your mind locked into a vision. Even when something is really, really, really hard - you know that doesn’t mean you can’t do it. Just that you’ve never done it, and it’s going to be hard! But sometimes we don’t need easy; we just need possible.

I’m happy for your victory

 

[Segansational]

That's killer man, congratulations

Thanks E!

Awesome job man!! Way to stick with it and hit a PR

305 actually felt better when I hit it than the 285, go figure!

Hell yeah! Gotta love those revenge PRs!

Time to join the hookgrip side, then the dark side….

I'm doing the best I can with overhand grip, but mixed is still my stronger of the two.

Man, Big Ronnie would be proud - and you certainly should be too! That’s excellent work, and just goes to show how strong you can be with your mind locked into a vision. Even when something is really, really, really hard - you know that doesn’t mean you can’t do it. Just that you’ve never done it, and it’s going to be hard! But sometimes we don’t need easy; we just need possible.

I’m happy for your victory

Yeah buddy! Channeled my inner Ronnie for this one thanks to your previous post. And yes to the above. Got me feeling like Thanos, I am inevitable!

So thanks fellas, always appreciate the support and that I have all of you to share this type of thing with. Non-lifters just dont get it. Definitely was a moment to celebrate! I finally understood that feeling of when I see these guys hit their lifts and give that fist pump.

 

[Segansational]

First Day of Deload Week.

Day 1: Bench

Stretching/foam rolling
Rotator cuff ex, resistance band 2.5x12,12
Bench Press:
95x12
155x8,8,8
Neutral Grip Push Ups 3x10

~33 mins

 

[Resolve10]

Congrats on the PR.