Hyde
Legend
Taking agency over your feelings & responses to the things outside your control in life can be a huge relief! Trying to remember this is YOUR life and you are in the driver’s seat.
Segansational's Motivation Log
- Thread starter Segansational
- Start date
Taking agency over your feelings & responses to the things outside your control in life can be a huge relief! Trying to remember this is YOUR life and you are in the driver’s seat.
PolishHamm3r77
Well-known member
I fall asleep to a sound bite of CT Fletcher doing “Hulk Smash” and “ISYMFS”
akboom87
Well-known member
For what it’s worth SNS stress and anxiety is my go to for a deep restful sleep. Plus the added benefit of easing stress.
Looks like you’re getting back in the groove!
Segansational
Well-known member
Trying to stay on top of it!
Cardio this AM, 30:01, 152 cals on the bike. Always slower after leg day. But followed it up with 2 x 5 mins heavy bag rounds.
PolishHamm3r77
Well-known member
Cardio after leg day goes 1 of 2 ways. It reboots the legs and they feel better or it makes the DOMS worse. But you still got the work in, and that’s what matters
Dustin07
Legend
Only by name, but I used to get the craziest dreams with very simple ZMA. these days I'm getting a calming effect from the SNS blood pressure support XT, and if it's bed time but I don't think I'll zonk out well I'll slam a couple melatonin.
Hyde
Legend
Man that stuff is the only sleep supplement I ever really used/wanted/liked. Once a week when I was single & had my own place every Friday or Saturday depending on my life schedule I’d take that right before I went to bed and just slept like the dead, 12-13 hours routinely. Major recharge for hard training to come. And it tasted awesome too - I always told my girlfriend it was my “Sleepytime Lemonade”
People want to convince themselves so badly they don’t need more than X hours of sleep, they refuse to acknowledge how powerful getting more can truly be for recovery & progress & even wellbeing.
If you are gaining, that’s when you are growing and restoring to keep building. And if you are cutting, that’s when you get your HGH and appetite control and the bulk of your restoration (you aren’t getting it sufficiently from your caloric deficit certainly).
Hyde
Legend
Yeah I was without family or a house to maintain so I could be more selfish with my time. Now my son gets up within an hour range every day, weekend or not - there’s no sleeping past that! But I don’t sleep less now; I just had to get more responsible about sticking to bedtimes. My sleep is much more consistent now - and the CPAP helps a lot too!
MrKleen73
Legend
100% yeah I had the same reaction and once you slept the grogginess off the level of rest you actually got becomes apparent.Man that stuff is the only sleep supplement I ever really used/wanted/liked. Once a week when I was single & had my own place every Friday or Saturday depending on my life schedule I’d take that right before I went to bed and just slept like the dead, 12-13 hours routinely. Major recharge for hard training to come. And it tasted awesome too - I always told my girlfriend it was my “Sleepytime Lemonade”
People want to convince themselves so badly they don’t need more than X hours of sleep, they refuse to acknowledge how powerful getting more can truly be for recovery & progress & even wellbeing.
If you are gaining, that’s when you are growing and restoring to keep building. And if you are cutting, that’s when you get your HGH and appetite control and the bulk of your restoration (you aren’t getting it sufficiently from your caloric deficit certainly).
Haha, it is your day Sir, if you choose to get extra rest then you surely are not wasting the day but using it for extra recovery which unlike the excited 16 year old in you, the excited 41 year old that is you needs extra recovery.
Segansational
Well-known member
No workout yesterday as my son was up 3 times through the night...
Overnight work trip.
Working on better habits. No alcohol at the social event yesterday. Left early vs closing down the bar. Probably helped me be able to get up for my 5:30 workout this AM.
Been forgetting to meditate, but just need to make it a habit.
Hotel Gym Workout, Upper Body
Stretching
Bird Dogs x 10,5,3
Neutral Grip Pull Ups x 7,5,4
Lat pulldowns:
30x12
80x10
80x8
80x8
No ego lifting today. Cable path felt really smooth, no shoulder issues.
Incline DB BP:
30x12
45x8
45x10
45x10
Chest Press Machine:
30x12
70x10
75x10
80x10
This machine had a path that brought handles closer together (sort of like a press / fly if they makes sense).
Dips x 6,5,5
These were very narrow handles, which I'm a bit unaccustomed to.
EZ bar preacher curls:
+30x10,9,8
Stretching to finish.
46:12, 189 cals
Pre: 1 packet Rupture
Intra: 1 packet Bucked Up Hydration
Overnight work trip.
Working on better habits. No alcohol at the social event yesterday. Left early vs closing down the bar. Probably helped me be able to get up for my 5:30 workout this AM.
Been forgetting to meditate, but just need to make it a habit.
Hotel Gym Workout, Upper Body
Stretching
Bird Dogs x 10,5,3
Neutral Grip Pull Ups x 7,5,4
Lat pulldowns:
30x12
80x10
80x8
80x8
No ego lifting today. Cable path felt really smooth, no shoulder issues.
Incline DB BP:
30x12
45x8
45x10
45x10
Chest Press Machine:
30x12
70x10
75x10
80x10
This machine had a path that brought handles closer together (sort of like a press / fly if they makes sense).
Dips x 6,5,5
These were very narrow handles, which I'm a bit unaccustomed to.
EZ bar preacher curls:
+30x10,9,8
Stretching to finish.
46:12, 189 cals
Pre: 1 packet Rupture
Intra: 1 packet Bucked Up Hydration
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MrKleen73
Legend
I also get this level of satisfaction from sticking to my diet when it is a challenge. Nothing like sitting in a steak house having a dressing free side salad knowing you are crushing the diet in the face of adversity.it's sorta fun how sometimes NOT drinking feels as good as drinking. Like you get a bit of the dopamine from simply enjoying your self disciplineperspective goes a long ways, great job crushing the hotel gym!
Dustin07
Legend
Segansational
Well-known member
Peasants! Haha.
Cardio
30 mins, 191 cals on the bike.
Followed by 2 x 5 mins heavy bag rounds.
Lots of stretching/foam rolling before and after as my back felt a little twinge-y yesterday.
Quick weight update:
167.4#
So pretty much back to where I was prior to all this work nutiness. That said, I still have one more trip Sunday - Wed before it all calms down for a bit. Feeling overweight physically/lookwise, but I guess I'll go by scale today.
Cardio
30 mins, 191 cals on the bike.
Followed by 2 x 5 mins heavy bag rounds.
Lots of stretching/foam rolling before and after as my back felt a little twinge-y yesterday.
Quick weight update:
167.4#
So pretty much back to where I was prior to all this work nutiness. That said, I still have one more trip Sunday - Wed before it all calms down for a bit. Feeling overweight physically/lookwise, but I guess I'll go by scale today.
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Segansational
Well-known member
Gentlemen, today officially marks one week without any alcohol. I've done dry months before, so this really isn't any accomplishment yet, but this is all part of a series of bigger habit changes in my life. I was tempted twice already, once at a social gathering and once just out at a pub style restaurant with my family. But a diet coke and a non-alcoholic brew in each instance, I held to it. As someone who's friend group and part of my personality/hobby has centered around drinking/beer for a long time now, plus using it as a crutch when stressed, it's going to take some time and adjustment for sure. So it'll be day by day, but here's to moving forward with some positive momentum.
Been adding in meditation in the evening. This has been tough so far. I remember it took me weeks to get into quieting and emptying my mind of thoughts when I first started. I'm only up to 2-3 mins at a time now, but I will keep working on it nightly.
No workout yesterday again due to an interrupted sleep schedule, but I did do a lot of steps with yard clean up from the storms that came through (lots of downed branches) and took the kids swimming in the afternoon. I've started to do a few laps while there and they enjoy it as well - so that's been another nice way to get in some extra exercise as a family.
Bench Press
Foam rolling
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands
Bench:
95x10
135x8
155x5
185x2
Barely hit for the second rep.
SS work:
185x4
185x3
Lacrosse ball / foam rolling on my left side.
Fitbit stopped part way through recording.
Pre: 1.5 scoops Convict Stim, 1 scoop Ghost Pump
Intra: Same as usual
Got in one more workout at home this AM before heading out on the road again this evening for another late flight. My work schedule is definitely taking a toll lately, but reminding myself to just stay in the moment and focus on what I can control. Have a fun weekend coming up going camping with family and taking next Monday off, so that should be enjoyable.
Been adding in meditation in the evening. This has been tough so far. I remember it took me weeks to get into quieting and emptying my mind of thoughts when I first started. I'm only up to 2-3 mins at a time now, but I will keep working on it nightly.
No workout yesterday again due to an interrupted sleep schedule, but I did do a lot of steps with yard clean up from the storms that came through (lots of downed branches) and took the kids swimming in the afternoon. I've started to do a few laps while there and they enjoy it as well - so that's been another nice way to get in some extra exercise as a family.
Bench Press
Foam rolling
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands
Bench:
95x10
135x8
155x5
185x2
Barely hit for the second rep.
SS work:
185x4
185x3
Lacrosse ball / foam rolling on my left side.
Fitbit stopped part way through recording.
Pre: 1.5 scoops Convict Stim, 1 scoop Ghost Pump
Intra: Same as usual
Got in one more workout at home this AM before heading out on the road again this evening for another late flight. My work schedule is definitely taking a toll lately, but reminding myself to just stay in the moment and focus on what I can control. Have a fun weekend coming up going camping with family and taking next Monday off, so that should be enjoyable.
PolishHamm3r77
Well-known member
You handled each moment of temptation like a pro. I know how hard it can be to flip the “thought switch” to the “off” position and fall asleep. This too shall pass!!!
Segansational
Well-known member
Thanks fellas, appreciate the encouragement!
Yesterday was 30 mins on the stationary bike at the hotel gym.
Evening dinner I smashed a ton of sushi and 2 diet cokes.
And this morning got in a quick back workout. Hotel gym is way too small for the amount of people here...
Chin ups x 8,7,5
Lat pulldown machine
60x10
80x10
90x10
Machine rows:
70x10
75x10
75x10
EZ bar curls, 40x3x10
DB cross body hammer curls 20x3x8
31:06, 155 cals
Pre: 1 packet Dr Jekyll NitroX
Intra: 1 packet Ryse Hydration
Post: 1 bottle Muscle Milk, 40g protein
akboom87
Well-known member
Nice quick session! Definitely keep up the good work man. I feel you on the drink front. This has always been a hard one for me as well. After a while it gets easier, think they say 90 days to create a new habit, or something like that.
Dustin07
Legend
I actually sorta love hotel gym workouts because typically its kind of already written off as not going to be a stellar training day, and I tend to peak right into a trip, so I feel like just being there is extra credit and you can really enjoy it. Might not be a lot of great equipment or heavy weights, so I just look at it as an opportunity to go pump hunting, build a little sweat, and keep the joints moving.
MrKleen73
Legend
It's funny when I look for my hotels I check the best gym hotels in the city and try to find one of those in my price range. Also, if I am traveling for work and the hotel gym isn't sufficient I am expensing a day pass to a gym. Simple as that. My gym is paid for at home, it isn't here, so that is a travel expense.
Hyde
Legend
I also just like to try to find a cool gym near me to mix it up when traveling. It can be hard to find the time, but I enjoy the novelty of figuring out what I can do in a unique environment.
MrKleen73
Legend
I actually suck at finding legit gyms in places, I mean I can find the commercial gyms, but the actual ones with great equipment and awesome selections I don't have a clue how to find. Hell, I have a hard enough time finding gyms like that in my own area.
Segansational
Well-known member
Thanks, yeah. Right now I've got a lot I'm working on, but just taking it all one day at a time.
Yeah, today's session was based on what equipment was free / available.
I'm actually surprised there isn't a Facebook "cool gyms / hardcore gyms" group. I looked the other day, but no dice. But honestly a lot of time I'm at the meeting hotel just for convenience, so I go with what's there.
PolishHamm3r77
Well-known member
I agree, or an app for good gyms. Fitness is trending
MWM seeking broccoli free gym w adequate free weights
Segansational
Well-known member
Will have to look that one up.
AM Leg Session - Hotel Gym
Foam rolling / stretching
Bird Dogs x10,5,3
Smith Squats:
Empty bar x 12
+90x10
+140x6,6,6
Seated leg curl, 50x3x10
Seated leg ext, 50x3x10
Standing calf raises 3x12
Foam rolling to finish.
39:06 133 cals
Pre: 1 packet The Curse
Intra: Ryse Hydration
MrKleen73
Legend
This one always baffled me, as long as I have been drinking, I have never liked beer enough to want it without the effects. I love a good beer, but it ain't a coke or sprite, if I ain't trying to get my buzz on, I ain't buying something that taste like a beer when other carb loaded drinks are much better. LOL
Segansational
Well-known member
For me, I've grown to really like the taste of beer. I think a lot of people too it's either habit or social gathering friendly - switch between a true beer and a NA just to have something in your hand in between, without getting blitzed. I can also only drink so many diet cokes. I actually don't enjoy the taste of artifical sweetners in soda. Plus there's the late night caffeine consideration if you're drinking a few prior to bed. I like fizzy drinks - so during the day an energy drink is my go to, but in the evening I'm still looking for something different.
MrKleen73
Legend
Yeah, it makes sense to me, I totally understand why, just to me it is such a foreign idea. Then again if artificial sweeteners bothered me I probably wouldn't enjoy coke or sprite zero either. I guess to be honest I am a little bit of a beer snob, I like to try new ones but I am very picky about what I enjoy. When i find good ones I really enjoy them but often I am underwhelmed so it is probably just that I don't actually like it enough to want it without alcohol.
Dustin07
Legend
I think this works out to around 100 cals for a glass of beer? At that low of cals I might have one, but generally speaking I'm with you if I'm having calories then I want to enjoy them otherwise I've grown quite fond of sparkling water lately! LOL
Invalid Link Removed
MrKleen73
Legend
Yep, now don't get me wrong all this beer talk, I am craving an ice cold citrus based IPA on tap right about now.
Dustin07
Legend
Usually if the beer craving hits me, its going to be on a hot summer weekend day when I'm doing yard work lol.
we are trying another "off the beaten path" Vegas place here next month. My wife already scoped out the gym a bit. She was in favor of at least trying to use theirs instead of us paying for 2 drop in fees somewhere else and potentially uber trips each way as well. so we'll try this gym (after all, Our Fitness Center features state-of-the-art cardiovascular equipment, treadmills, a new Smith machine, free weights, dumbbells, and much more! )
However it's a 1.8mile walk to "Invalid Link Removed" that gym I hit last may when I was down there for work, so if this hotel gym totally sucks, we can always walk to this other place for a session and get a little LISS in each way.
My wife's friend stayed at this place a while back and said that it was close enough to the strip to be convenient but she actually really liked the pool because the prices for daybeds and cabanas were cheaper. I know Cabanas can run $2000+ and last summer we split a cabana with friends for like $700 that did NOT include drinks. we are only allowing ourselves alcohol one day on this vegas visit and trying to keep it confined as close to that "cheat/reset" period of time as possible so IDK if we will get a cabana at this place or if she'll want to go visit one of the more risque/adults only/toptional type places but DAMN if a cabana is important to you this is a good price.
sorry to clutter your thread @Segansational I know you use travel gyms a lot though. I know you aren't drinking either so the 'bottle service' isn't useful but I did get one of those "mini" cabanas over at planet hollywood last May when I was waiting for my flight because the Hiltons pool was closed due to broken glass. They gave me a daybed with cover (mini cabana basically) for only like $50 and like 10 Ice Teas for the price of my first one lol. it was a great way to kill a couple hours waiting for my flight delay!
SkRaw85
Legend
Segansational
Well-known member
No worries, if you've all been to some good gyms in different cities, drop them in here. Always good for reference since I never know where I'm headed next!
Dustin07
Legend
Dude I wish.
I've been to xfit gyms everywhere, including maui. but for legit iron I have typically been to just hotel gyms and this place:
Invalid Link Removed
MrKleen73
Legend
Sounds pretty good, I am lazy and just grab a sprite zero. LMAO!
Segansational
Well-known member
Interesting. My wife loves regular seltzers, but I honestly can't stand them. I think they're not sweet/flavored enough for me. So I might give this a shot!
Segansational
Well-known member
No workout yesterday, slept right through. My body needed the rest after all the travel this week.
AM cardio today, 33:09, 188 cals on the bike. Could've kept going today honestly. Felt good to sweat. My stomach has felt a little off since getting home, looking a little bloated. Probably too much on the go eating in between meetings, on the plane, etc. Will weigh in shortly...
Update:
169.4# (+2.0#)
AM cardio today, 33:09, 188 cals on the bike. Could've kept going today honestly. Felt good to sweat. My stomach has felt a little off since getting home, looking a little bloated. Probably too much on the go eating in between meetings, on the plane, etc. Will weigh in shortly...
Update:
169.4# (+2.0#)
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akboom87
Well-known member
Yeah I can’t drink it straight, yuck. But I add flavor and it’s really good and refreshing. I might try it with a pre workout one of these times.
MrKleen73
Legend
Definitely have paper towels available just incase one of the ingredients causes it to fizz over like you dropped a mentos in it.
Segansational
Well-known member
Shoulders/Arms
DB laterals x DB front raises
3x10,10
Resistance band facepulls x Upright EZ bar Rows
20# x 12,12,12
+40x10,10,10
Quick superset routine.
27:06, 108 cals
Pre: 1.5 scoops Convict Stim, 1 scoop Ghost Pump
Intra: Same as usual. Ran out of Grunt EAAs, so will be switching to Breach+ energy for the next few workouts to finish that tub off.
Headed out camping until Tuesday. Will be bringing some gym clothes in the event I can find somewhere to go, but unlikely. Maybe fit in a jog or something, we'll see. Have a great weekend!
DB laterals x DB front raises
3x10,10
Resistance band facepulls x Upright EZ bar Rows
20# x 12,12,12
+40x10,10,10
Quick superset routine.
27:06, 108 cals
Pre: 1.5 scoops Convict Stim, 1 scoop Ghost Pump
Intra: Same as usual. Ran out of Grunt EAAs, so will be switching to Breach+ energy for the next few workouts to finish that tub off.
Headed out camping until Tuesday. Will be bringing some gym clothes in the event I can find somewhere to go, but unlikely. Maybe fit in a jog or something, we'll see. Have a great weekend!
PolishHamm3r77
Well-known member
Nice quick session!
Enjoy that time away. Camping can be very relaxing. Even if you can’t find a gym, go for a hike. Get those steps in!
akboom87
Well-known member
Wouldn’t even worry about a gym, have fun and spend time with the family! Sounds like a great time enjoy man!
Segansational
Well-known member
No hiking, but did get over 18k steps on Sunday! We took the kids to an amusement park and they had a blast.
Was going to try to find some time to hit the local gym for day pass, but the bad news is that I woke up on Monday with congestion in my chest and a cough. Got worse on Tuesday as my throat felt scratchy and started to lose my voice a little, so opted to sleep in and rest up a bit. Well, tested positive that evening for COVID.
Probably not surprising given all the recent travel, but it's still out there folks. So doubling up on elderberry, Vit C, and zinc to try and recover quickly, while not infecting the rest of the household... no gym for the remainder of the week likely as I'll try to rest up when I can. Stopping all add on vitamins/supplements except for the essentials: Vit C, multi, fish oil, Vit D.
Probably won't be posting much the rest of this week.