Segansational's Motivation Log

[Segansational]

@Hyde answered this perfectly. I didn't want to not reply and acknowledge the question, but he gave the perfect answer.

A person that doesn't use this daily is really missing out on a lot of the benefits from it.

Thanks, will be using daily and pre-WO.

This morning woke up at 5:15 and after making up my pre/Intra, put 2 pumps of TD onto my quads for leg day. Tried using my Convict Stim this morning by blending it up in my bullet - NOPE. Became a gooey/sludge-like mess. Guess we're done with this one too! Worried my storage cabinet is not ideal conditions for pre's. Also had me thinking about the mess I'm putting into my stomach every morning with this stuff... LOL.

So, on to the next! 1 scoop of Zeus - this is a little clumpy, so going to use this on high days - will likely do a daily driver for the rest.

Legs
Foam rolling / stretching / lacrosse ball
Bird Dogs x10,5,3

BB Squats:
45x12
95x10
135x8 - pre kicked in here.

Belted:
185x6
185x6
185x6

RDLs:
Empty 1" barbell x 10
+10x10
+15x10

TRX calf raises 3x15

Foam rolling
Hip stretches / stretching

1 hr, 172 cals.

Lots of long breaks between sets this morning. Lower back has still been feeling off, so also focused on strong core activation during my lifts. All that said, a solid WO session. Things felt generally good, muscle activation was there, and nothing "hurt".

Pre: 3 caps PrimeXT, 2 caps Pepti-Plex, 1 scoop Zeus.
Intra: 1 scoop EAAs, 1 scoop Naturalyte, 1/2 scoop VersaCarb, 5g Creatine mono

 

[Segansational]

Just a quick cardio check in:
30 mins, 213 cals on the bike. Been allowing myself to eat sweets at night the past week, but it's time to dial it back now. Need to focus on prioritizing a new goal soon, but I'll focus first on this little burst to get weight tightened up a bit.

Anyone else using tapatalk and having troubles with it loading?

 

[akboom87]

Just a quick cardio check in:
30 mins, 213 cals on the bike. Been allowing myself to eat sweets at night the past week, but it's time to dial it back now. Need to focus on prioritizing a new goal soon, but I'll focus first on this little burst to get weight tightened up a bit.

Anyone else using tapatalk and having troubles with it loading?

Don’t use the tapatalk but the other day the site was down seemed like a good part of the day. When I first got on it was like a new layout? But then later it was back to the old format so I’m not sure what was up.

 

[Segansational]

Don’t use the tapatalk but the other day the site was down seemed like a good part of the day. When I first got on it was like a new layout? But then later it was back to the old format so I’m not sure what was up.

Maybe 6 mo to a year ago, they removed the app from Android so I moved over to tapatalk just for formatting, etc. But yeah, looks like they're updating/revamping the AM website. You get a message if you go to it now.

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

DB laterals 15x3x10
Straight bar front raises, 1" bar:
+10x3x10
Seated DB press, 30x3x10
Still one of my least favorite exercises. I always feel a bit off on these in the shoulders & elbows. Kept it nice and light, as with no back bracing I have to focus on tight core activation the entire time.

EZ bar curls +40x3x10
Incline DB curls, 10x10,8,10
Dips 3x12
TRX triceps ext, 3x10

Finished with a little posing. Will post up a progress pic (arms) later in case anyone's interested.

1 hr 13 mins, 254 cals.

Decided to make a trip to pump town USA this morning - went with a hefty dose of citrulline, glycerol, and nitrates pre-WO.

Pre: 2 pumps TD L-carnitine gel, 2 scoops Kraken, 1 scoop Ghost Pump. Used up my last serving of Ghost...
Intra: Same as prior.

 

[MrKleen73]

Have you tried just doing the Db Presses Standing? It might put you in a better more natural position for you. Also maybe try to make sure the weight is stacked well. IE. Forearms completely vertical straight line from the dumbbelll down to the elbow. If not perfectly stacked the weight is constantly trying to pull you off of your natural path of movement. Making things feel off and uncomfortable. However if doing seated, I would want back support and if I had no back support I would not want to compress my spine and try to hold an upper back arch at the same time without the benefit of my glutes and lower core. The two things are kind of in conflict with each other IMHO. Plus standing has the benefit of additional core work / bracing.

 

[Dustin07]

Anyone else using tapatalk and having troubles with it loading?

yeah dude, it's driving me nuts!

Helpful. OK so with that in mind, while I didn't use yesterday, today's cardio session had me put 2 pumps of TD on my legs prior to stepping onto the bike. This stuff does tingle a good bit just FYI for anyone looking to try. But legs/shins are more tolerable vs chest.

lol chest and legs is not an option for me unless I'm going to steal my wifes razor. definitely has an icy hot sensation breifly on the shoulders / traps. not uncomfortable, and passes fast, but noticeable. If I lift at 11 am, I feel like I get increased pump from the XPG Carnitine whether I put it on at 4:30am out of the shower, or say 9:30-10am in the bathroom at work preWO. About same effect.

However, I have put it on immediately preWO a few times, like in the gym locker room, and felt like it hit noticeably harder the closer to preWO that I applied. could be placebo effect, but that's been my experience.

I also prefer this preWO approach because I think it makes my feet sweat a little bit more if I apply there, so preWO I'm a good 5-6+hours post applying any other topical and I feel like it's OK to utilize shoulder/trap/bicep real estate again.

 

[Segansational]

Have you tried just doing the Db Presses Standing? It might put you in a better more natural position for you. Also maybe try to make sure the weight is stacked well. IE. Forearms completely vertical straight line from the dumbbelll down to the elbow. If not perfectly stacked the weight is constantly trying to pull you off of your natural path of movement. Making things feel off and uncomfortable. However if doing seated, I would want back support and if I had no back support I would not want to compress my spine and try to hold an upper back arch at the same time without the benefit of my glutes and lower core. The two things are kind of in conflict with each other IMHO. Plus standing has the benefit of additional core work / bracing.

Yeah, I might just stop doing this movement. I rarely do it, but it seems to be specifically poorly designed for me given both my shoulder issue and lower back recurrence issues.

To your point though, I try to ensure I maintain level alignment on the angle and plane of my arms/elbows. However, I know my shoulders tend to roll inwards naturally or through the imbalance of my training. Push presses (standing) would also seem to have the same problem for me - more likelihood for shoulders to pull/stay forward, and potential for low back injury.

yeah dude, it's driving me nuts!



lol chest and legs is not an option for me unless I'm going to steal my wifes razor. definitely has an icy hot sensation breifly on the shoulders / traps. not uncomfortable, and passes fast, but noticeable. If I lift at 11 am, I feel like I get increased pump from the XPG Carnitine whether I put it on at 4:30am out of the shower, or say 9:30-10am in the bathroom at work preWO. About same effect.

However, I have put it on immediately preWO a few times, like in the gym locker room, and felt like it hit noticeably harder the closer to preWO that I applied. could be placebo effect, but that's been my experience.

I also prefer this preWO approach because I think it makes my feet sweat a little bit more if I apply there, so preWO I'm a good 5-6+hours post applying any other topical and I feel like it's OK to utilize shoulder/trap/bicep real estate again.

Perhaps by design, the menthol & tingling nature tends to provide a bit of a "wake up" pre-WO.

 

[Resolve10]

Do you have a way you could do a bar in a corner or something for landmine presses? Always find that’s a great way to train the shoulders in a more back friendly position and find it can be helpful retraining proper scapular movement before moving back to overhead pressing when needed.

 

[Segansational]

Do you have a way you could do a bar in a corner or something for landmine presses? Always find that’s a great way to train the shoulders in a more back friendly position and find it can be helpful retraining proper scapular movement before moving back to overhead pressing when needed.

I do sometimes do this in the corner of my squat set up. As long as I don't go too heavy it doesn't pop up on me. So I'll give it a go.

Another cardio session on the bike this AM. Ended up powering through 37:01 mins, 280 cals. Almost didn't work out. This week has been a really hectic work pace and will be through end of this week...

Trying to attach a recent progress Pic if app will let me. Triceps is one of my stronger features IMO, but while my calves are small, was happy to see some definition. Sorry for the mirror cut placement. Invalid Link Removed

 

[MrKleen73]

Yeah, I might just stop doing this movement. I rarely do it, but it seems to be specifically poorly designed for me given both my shoulder issue and lower back recurrence issues.

To your point though, I try to ensure I maintain level alignment on the angle and plane of my arms/elbows. However, I know my shoulders tend to roll inwards naturally or through the imbalance of my training. Push presses (standing) would also seem to have the same problem for me - more likelihood for shoulders to pull/stay forward, and potential for low back injury. Perhaps by design, the menthol & tingling nature tends to provide a bit of a "wake up" pre-WO.

You might try some 65 degree super incline press (the knotch between 45 degrees and upright, and see if that is any better for you. Still very shoulder intensive, will add some size to the clavicular head of the pecs, and probably keep you in a better position for your shoulders.

Do you have a way you could do a bar in a corner or something for landmine presses? Always find that’s a great way to train the shoulders in a more back friendly position and find it can be helpful retraining proper scapular movement before moving back to overhead pressing when needed.

These are pretty much the same thing or angle of work as a super high incline bench press. So another great suggestion IMO. Also if it comes down to it you can just do incline press with chest work, then some front raises on shoulder day and cover the front delts quite well.

I do sometimes do this in the corner of my squat set up. As long as I don't go too heavy it doesn't pop up on me. So I'll give it a go.

Another cardio session on the bike this AM. Ended up powering through 37:01 mins, 280 cals. Almost didn't work out. This week has been a really hectic work pace and will be through end of this week...

Trying to attach a recent progress Pic if app will let me. Triceps is one of my stronger features IMO, but while my calves are small, was happy to see some definition. Sorry for the mirror cut placement. Invalid Link Removed

Delts tend to do really well with high volume so lower load for higher reps could help in more ways than one. Also looking big in this shot. Arms looking thick, and defined and your chest looks nice and thick from the side.

 

[Dustin07]

I was thinking the same thing, horseshoe is looking good! where the hell is the camera? lol I have not mastered taking selfies and am not yet ready to have the wife take them, although I take her progress shots every other sunday.

 

[Segansational]

You might try some 65 degree super incline press (the knotch between 45 degrees and upright, and see if that is any better for you. Still very shoulder intensive, will add some size to the clavicular head of the pecs, and probably keep you in a better position for your shoulders.

These are pretty much the same thing or angle of work as a super high incline bench press. So another great suggestion IMO. Also if it comes down to it you can just do incline press with chest work, then some front raises on shoulder day and cover the front delts quite well.

Delts tend to do really well with high volume so lower load for higher reps could help in more ways than one. Also looking big in this shot. Arms looking thick, and defined and your chest looks nice and thick from the side.

You know, that's the thing I'm assuming really takes practice - the posing element. I mean, in front of a mirror I can usually display focus body parts "right" - but then throw in no mirror AND continually thinking about control of ALL visible parts? Like for me, I think I hit my triceps well, but then actively had to tell myself flex the calves. I honestly wasn't even thinking about squeezing the chest.

I was thinking the same thing, horseshoe is looking good! where the hell is the camera? lol I have not mastered taking selfies and am not yet ready to have the wife take them, although I take her progress shots every other sunday.

Haha, no I tried once. It was weird. Honestly, my wife and I leave each other to our own endeavors when it comes to fitness. Bought a little tripod awhile ago, use it for home movie projector too - so just hit the 10 sec timer and go. It's off screen on the bench.

 

[Segansational]

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

TRX chest press 2x12 - decided to start with a quick light pump for blood flow.

Bench Press:
Warm ups
95x10
135x8
Working sets
160x5
160x5
160x5
These felt a little heavy this AM. But wanted to make sure I spent some time in reasonable, submaximal ranges.

Machine Flys
3 plates x 10
4 plates x 10
3 plates x 10

Fitbit stopped recording halfway, but probably about a 50 mins session.

Pre: 2 pumps L- carnitine TD, 3 caps PrimeXT, 2 caps Pepti-Plex, 1 scoop Zeus.
Intra: Same as usual

This week has just been a real doozy. I'm honestly running on fumes. So it's not surprising that my strength has suffered. Not an excuse, just noting it for future reflection when i come out the other side. Yesterday was a mental fortitude test. Stress would've usually had me turn to alcohol to bury my problems in the past, but I've kept myself holding it at bay. And no sweets either. My other coping vice. Weight is trending right. This weekend I'm still going to need to deal with a decent amount of work stuff, but I'll probably take tomorrow off to give my body a break.

Weight: 166.8#

 

[akboom87]

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

TRX chest press 2x12 - decided to start with a quick light pump for blood flow.

Bench Press:
Warm ups
95x10
135x8
Working sets
160x5
160x5
160x5
These felt a little heavy this AM. But wanted to make sure I spent some time in reasonable, submaximal ranges.

Machine Flys
3 plates x 10
4 plates x 10
3 plates x 10

Fitbit stopped recording halfway, but probably about a 50 mins session.

Pre: 2 pumps L- carnitine TD, 3 caps PrimeXT, 2 caps Pepti-Plex, 1 scoop Zeus.
Intra: Same as usual

This week has just been a real doozy. I'm honestly running on fumes. So it's not surprising that my strength has suffered. Not an excuse, just noting it for future reflection when i come out the other side. Yesterday was a mental fortitude test. Stress would've usually had me turn to alcohol to bury my problems in the past, but I've kept myself holding it at bay. And no sweets either. My other coping vice. Weight is trending right. This weekend I'm still going to need to deal with a decent amount of work stuff, but I'll probably take tomorrow off to give my body a break.

Weight: 166.8#

Triceps look great man! Just a thought on your bench warm up, have you tried 45x10 95x5 135x5 then work set 1 rep, start work set. I noticed I switched up my warm up and my work sets improved, for me anyway.

Good job holding steady on not giving in to the old habits. It can be a real struggle especially when work and life are not running very smoothly. proud of ya!!

 

[Dustin07]

, have you tried 45x10 95x5 135x5 then work set 1 rep, start work set

that's similar what I do. actually, it might end up being 20 reps with the empty bar. then I'll take 10lb plates and mix up laterals, reverse delt swings, forward raises, and snatch to get things lubed up while my buddy is on the bench doing his warm up sets. I try to get as many warm up reps as needed at those very light weights, often moving very slow, then working up to an explosive lift as my elbows and shoulders stop crackling and popping.

 

[Segansational]

Triceps look great man! Just a thought on your bench warm up, have you tried 45x10 95x5 135x5 then work set 1 rep, start work set. I noticed I switched up my warm up and my work sets improved, for me anyway.

Good job holding steady on not giving in to the old habits. It can be a real struggle especially when work and life are not running very smoothly. proud of ya!!

Good question:
So, when I was only focusing on bench - eg. First lift or only lift of my session, I was closer to this. Started with bar only (usually 12-15 reps) then moved up from there. I don't often do a 1 rep with working set weight or above working set weight, but I have done that before. I think Max-OT may prescribe to that principle?

But perhaps it makes sense - hit the biggest number for a single while still relatively fresh, or if just using warm up weights then it's sort of a neuromuscular primer rep.

Will give it a go next time around!

 

[Dustin07]

Good question:
So, when I was only focusing on bench - eg. First lift or only lift of my session, I was closer to this. Started with bar only (usually 12-15 reps) then moved up from there. I don't often do a 1 rep with working set weight or above working set weight, but I have done that before. I think Max-OT may prescribe to that principle?

But perhaps it makes sense - hit the biggest number for a single while still relatively fresh, or if just using warm up weights then it's sort of a neuromuscular primer rep.

Will give it a go next time around!

you know what's funny is when I was on vacation last week, my opening warm up weights were always higher, my jumps bigger, and my top sets were pretty much normal 5 rep training weight for me with no preWO.

but at home, I do twice the warm up, more ramp up sets, work hard for that actual training set, and have preWO up to the gills to where I smell like stimulants. lol

 

[Dustin07]

what do you normally pay when you attend a show to watch? My wife and I were wanting to go to this one but holy cow the tickets are about double what I had expected.

even the emerald cup is like 1/2 price

Invalid Link Removed

 

[akboom87]

Good question:
So, when I was only focusing on bench - eg. First lift or only lift of my session, I was closer to this. Started with bar only (usually 12-15 reps) then moved up from there. I don't often do a 1 rep with working set weight or above working set weight, but I have done that before. I think Max-OT may prescribe to that principle?

But perhaps it makes sense - hit the biggest number for a single while still relatively fresh, or if just using warm up weights then it's sort of a neuromuscular primer rep.

Will give it a go next time around!

No I’m saying the working set you plan to use so your last session was 160, so warm up 10,5,5 then a single at 160 to prime. Then do a working set of 5 with the 160.

For me it helps a lot to handle that for 1 gets everything ready. If I jump say from 135 to 160 and go for 5 it just doesn’t feel as good for me.

 

[Segansational]

Cardio
31 mins on the bike, 202 cals. I feel like either the TD carnitine I'd helping me burn slightly more cals, or it's allowing me to push/pedal just a little more so that I consequently burn more cals. My cal count based on my fitbit these past workouts (maybe over the past week) seem to be slightly higher - in the 200s vs high 170-190s.

It's end of Week 2 on XPG L-carnitine gel. So not going to make full review for another week or two, but I've been doing pre-WO this whole week.

 

[Hyde]

Good job managing your stressful day in a manner you were proud of!

Something I found when I did 5th Set, which the creator mentioned was almost universal, is that as you do your 5 work sets with the same weight, the 4th & 5th sets of it feel the strongest & best. Every set feels better and better as your nervous system accommodates. You would think spending more energy would make them harder, but because it’s only doubles or triples with a 75-80% weight the energy cost is less than the bonus the practice yields.

 

[Segansational]

Good job managing your stressful day in a manner you were proud of!

Something I found when I did 5th Set, which the creator mentioned was almost universal, is that as you do your 5 work sets with the same weight, the 4th & 5th sets of it feel the strongest & best. Every set feels better and better as your nervous system accommodates. You would think spending more energy would make them harder, but because it’s only doubles or triples with a 75-80% weight the energy cost is less than the bonus the practice yields.

Not familiar with 5th set as a program, quick google search appears to have it behind paywalls as an e-book. What did you think running it though?

On a random side note, here is the Darkside pre-WO that I ended up getting. All in all seems like a solid formula, certainly for $15. Just was missing the DMHA I had wanted in it.

 

[Segansational]

Cardio
31 mins on the bike, 202 cals. I feel like either the TD carnitine I'd helping me burn slightly more cals, or it's allowing me to push/pedal just a little more so that I consequently burn more cals. My cal count based on my fitbit these past workouts (maybe over the past week) seem to be slightly higher - in the 200s vs high 170-190s.

It's end of Week 2 on XPG L-carnitine gel. So not going to make full review for another week or two, but I've been doing pre-WO this whole week.

OK, just for fun, I decided to map my last 6 cardio sessions - the last three of which were with TD pre-WO:

31 mins, 159 cals
31 mins, 184 cals
30 mins, 188 cals
30 mins, 213 cals
37 mins, 280 cals
31 mins, 202 cals

 

[akboom87]

OK, just for fun, I decided to map my last 6 cardio sessions - the last three of which were with TD pre-WO:

31 mins, 159 cals
31 mins, 184 cals
30 mins, 188 cals
30 mins, 213 cals
37 mins, 280 cals
31 mins, 202 cals

Pretty interesting data, be cool to see another week maped out wondering if it would still climb?

 

[Segansational]

Pretty interesting data, be cool to see another week maped out wondering if it would still climb?

Yeah, I'll keep recording it as I always do, so not much extra work to throw it all in one post for others to view and make their own conclusions.

Back Day
Foam rolling / lacrosse ball / stretching
Bird Dogs x10,5,3

Close Grip Lat Pulldowns:
Warm up, 2 plates x 10
7 plates x 10
8 plates x 10
8 plates x 10
9 plates x 10

Had to keep adjusting the chain length until I found the right height for a good stretch. As my lower back felt a little off this weekend still, I opted to focus on upper back this AM.

Meadows Rows:
Power bar +10 (55#) x10,10,10

Used a strap on the last two sets, just given barbell width at the end. This is per John Meadows' video.

Overhand Deadlifts:
135x2x8

Just trying to keep the muscle memory there on the motion for when I feel ready to start going heavier again. Did a slightly wider stance than normal, as I've read that for most people an inside pull grip (more akin to sumo) feels more natural/better for lower back. Not sure I agree, but anyways. Right elbow was bugging me pulling, so I put on my elbow sleeve to just keep the joint warm on set #2.

Fitbit didn't resume after a pause, so I'm guessing it was somewhere around 55 mins this AM.

Pre: 2 scoops Kraken, 1 cap Eria Jarensis, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine gel.

Starting up Cissus for my joints as I just finished up my last serving of Joint Edge. A bonus if it helps with WOs strength-wise, although I seem to recall it needing to be dosed high for that. Between running Prime and Cissus, feel like I'm back in the early 2000s in USPs heyday!

BA tingles hit HARD this morning. Somewhat uncomfortable. Just finishing up this tub of Kraken, have one more serving or so and will finish out this week.

Intra: Same as usual.

Other Random Notes:
Sleep has still been poor this weekend. Forgot to take my sleep aid most nights, but it certainly hasn't been restful sleep. Took some ON melatonin last night to assist.

Still no real goal set yet for fitness endeavors. Not to say I'm just going through the motions, but I always like having something to focus my attention towards. For anyone I've talked to about coaching, I'm just unsure yet on whether I truly have the time to dedicate right now with everything going on at home ($, meal prepping, etc.) But on the flipside, that might be the kick in the pants I need to keep making progress so...

That was a lot this morning to read. So if you made it this far, congratulations! TL;DR Upper back focus. Started Cissus. Poor sleep this weekend. No set goal this week.

Weigh in: 165.4# (-2.8#)
BF: 15.4% (-0.3%)

Back on track here.

 

[Dustin07]

Still no real goal set yet for fitness endeavors. Not to say I'm just going through the motions, but I always like having something to focus my attention towards.

I don't think there is anything wrong with moving iron just for the sake of moving iron when you're mentally inbetween goals and trying to pick a direction. Being in there, practicing and training and getting the time in under tension will serve you a hell of a lot better than taking weeks or months off waiting for some motivation fairy to come tell you what to do next. "For love of the game". Pick up heavy things, put them down. break a sweat, breath hard. You're still getting a positive health response from the work in the meantime!

 

[sammpedd88]

Not familiar with 5th set as a program, quick google search appears to have it behind paywalls as an e-book. What did you think running it though?

On a random side note, here is the Darkside pre-WO that I ended up getting. All in all seems like a solid formula, certainly for $15. Just was missing the DMHA I had wanted in it.

It’s on the EliteFTS website for purchase. I just purchased it and I’m starting to read through it.

 

[Hyde]

Not familiar with 5th set as a program, quick google search appears to have it behind paywalls as an e-book. What did you think running it though?

On a random side note, here is the Darkside pre-WO that I ended up getting. All in all seems like a solid formula, certainly for $15. Just was missing the DMHA I had wanted in it.

It is a soup-to-nuts comprehensive method designed to compete in raw powerlifting. 100% would not recommend for you. It is extremely effective for a huge range of lifters (gender, age, natural or not), but it is tough & on the repetitive side. You have entirely too many conflicting interests to make it a good fit (bodybuilding, need for diversity, a tepid low back, significant time constraints for your sessions).

But it’s named for the primary work prescription: you do 4 sets of doubles or triples at 80 or 75% for bench and either squats or deadlifts, then the 5th set is an AMRAP capped by form breakdown.

That pre is too much stim for me, but otherwise really solid in my opinion. Especially for $15! Should bang.

I don't think there is anything wrong with moving iron just for the sake of moving iron when you're mentally inbetween goals and trying to pick a direction. Being in there, practicing and training and getting the time in under tension will serve you a hell of a lot better than taking weeks or months off waiting for some motivation fairy to come tell you what to do next. "For love of the game". Pick up heavy things, put them down. break a sweat, breath hard. You're still getting a positive health response from the work in the meantime!

Yeah don’t underestimate the beauty of just doing whatever is most appealing to you.

It’s on the EliteFTS website for purchase. I just purchased it and I’m starting to read through it.

If you decide to actually do it, shell out for Evolutions and read that as well before beginning. It’s update info from years of so many more people using the method after the first publication, and it lays out fully built templates as well.

It’s a very good program that takes all the guess work out of everything. You absolutely want to do the 9 day microcycles; I always get stronger using them, and so did everyone else over the years.

 

[MrKleen73]

@Segansational I think it is wise to hold out for getting a coach until you are for sure ready to buckle down. It is a daunting decision with everything going on currently in your life. You should definitely be in the mindset of I am ready to commit. Otherwise you will not enjoy being coached and will likely be wasting money if you are not at that point yet. Wait, let the hunger for it get a little stronger and when you are ready find someone you think knows what they are doing and that you feel you can trust.

Also as already said, don't beat yourself up for not having a specific goal right now. Sometimes the goal is just I don't want to backslide, and that IS A WORTHY GOAL. Sometimes it can be a hard one too. So don't sweat it too much, you are staying consistent, and hopefully enjoying the process of just working out and adjusting the diet as needed until you are ready to pull a trigger in one direction or the other.

There are seasons in life for everything my man. You can't control the seasons. You could just hibernate during this season but you have chosen not to, and that is a big positive!

 

[sammpedd88]

It is a soup-to-nuts comprehensive method designed to compete in raw powerlifting. 100% would not recommend for you. It is extremely effective for a huge range of lifters (gender, age, natural or not), but it is tough & on the repetitive side. You have entirely too many conflicting interests to make it a good fit (bodybuilding, need for diversity, a tepid low back, significant time constraints for your sessions).

But it’s named for the primary work prescription: you do 4 sets of doubles or triples at 80 or 75% for bench and either squats or deadlifts, then the 5th set is an AMRAP capped by form breakdown.

That pre is too much stim for me, but otherwise really solid in my opinion. Especially for $15! Should bang.



Yeah don’t underestimate the beauty of just doing whatever is most appealing to you.



If you decide to actually do it, shell out for Evolutions and read that as well before beginning. It’s update info from years of so many more people using the method after the first publication, and it lays out fully built templates as well.

It’s a very good program that takes all the guess work out of everything. You absolutely want to do the 9 day microcycles; I always get stronger using them, and so did everyone else over the years.

Yeah as soon as I finish reading it, I’m going to start the program. I’m retiring in 13 days so I’ll be getting more gym time than I usually do!

 

[Dustin07]

Also as already said, don't beat yourself up for not having a specific goal right now. Sometimes the goal is just I don't want to backslide, and that IS A WORTHY GOAL. Sometimes it can be a hard one too. So don't sweat it too much, you are staying consistent, and hopefully enjoying the process of just working out and adjusting the diet as needed until you are ready to pull a trigger in one direction or the other.

There are seasons in life for everything my man. You can't control the seasons. You could just hibernate during this season but you have chosen not to, and that is a big positive!

exactly, it's OK to simply enjoy being a gym rat!
funny thing is my lifting buddy is generally just gym rat. most of his goals end up being whatever mine are but I'm watching this 265lb 5'10" dude with a 500lb squat slowly morph into an absolute monster. He just loves to lift for the sake of lifting!

 

[sammpedd88]

exactly, it's OK to simply enjoy being a gym rat!
funny thing is my lifting buddy is generally just gym rat. most of his goals end up being whatever mine are but I'm watching this 265lb 5'10" dude with a 500lb squat slowly morph into an absolute monster. He just loves to lift for the sake of lifting!

5’10” and 265….yeah he’s a monster! The 500 pound squat is no joke!

 

[Dustin07]

5’10” and 265….yeah he’s a monster! The 500 pound squat is no joke!

he really is. he never had a desire to have abs or anything like that. just wanted to lift heavy things. but since I've given myself this mental break in 2024 to shift more to a bodybuilding style lifting and cut, he in turn has had to follow my routine with more volume and occasional cardio (LOL) and it's reflect big time. He's really developing some incredible mass, leaning up, and still hella strong. Today we capped him at 475 on squats, with walkouts at 505 and 525. I have no doubt he has 500 in him again today, but we talked about it and want to develop some things to make sure he takes 500 with authority on a day we think he has 520. He's much bigger than me, but he was still just a little squirrely and there's no need to risk injury on a failed 500 attempt today when he hasn't really been training for a 1rm much in the last 2 years. he's just naturally strong AF.

with a legit strength coach he'd probably flirt with 600+. most of his background is starting strength, attending Mark's seminars, etc. So he does have his knowledge and experience, but not really in a competitive lets break the records kinda way. his squat is now about 20lbs higher than his deadlift. his weak spot there being his grip. he could stand up with 500lbs if his left hand didn't let go at the knees. (whereas I'm the opposite, the grip has never been an issue I either have it or I dont)

he also has severe a.d.d. which I can see in his bench. some days he absolutely cannot get into position and maintain form. But when he squats, his a.d.d. totally disappears. he has so many things he's focused on when squatting that its like perfect a.d.d. med for him and it's a place where he really shines.

 

[Segansational]

Morning Cardio Session
Foam rolling / stretching
31:10 on the bike, only 183 cals though. Thought I was pushing the pace, but apparently not.
Followed up with my first heavy bag work in a while, 2x5 mins rounds. Slow this morning and my wrists were bugging me a bit from the other day so didn't go too hard.

 

[sammpedd88]

he really is. he never had a desire to have abs or anything like that. just wanted to lift heavy things. but since I've given myself this mental break in 2024 to shift more to a bodybuilding style lifting and cut, he in turn has had to follow my routine with more volume and occasional cardio (LOL) and it's reflect big time. He's really developing some incredible mass, leaning up, and still hella strong. Today we capped him at 475 on squats, with walkouts at 505 and 525. I have no doubt he has 500 in him again today, but we talked about it and want to develop some things to make sure he takes 500 with authority on a day we think he has 520. He's much bigger than me, but he was still just a little squirrely and there's no need to risk injury on a failed 500 attempt today when he hasn't really been training for a 1rm much in the last 2 years. he's just naturally strong AF.

with a legit strength coach he'd probably flirt with 600+. most of his background is starting strength, attending Mark's seminars, etc. So he does have his knowledge and experience, but not really in a competitive lets break the records kinda way. his squat is now about 20lbs higher than his deadlift. his weak spot there being his grip. he could stand up with 500lbs if his left hand didn't let go at the knees. (whereas I'm the opposite, the grip has never been an issue I either have it or I dont)

he also has severe a.d.d. which I can see in his bench. some days he absolutely cannot get into position and maintain form. But when he squats, his a.d.d. totally disappears. he has so many things he's focused on when squatting that its like perfect a.d.d. med for him and it's a place where he really shines.

Man that’s awesome. Sounds like he has some damn good genetics! I never thought about how ADD could effect lifting.

 

[Resolve10]

Are you measuring the cals on the bike or the Fitbit and is that how your measuring the progress on it?

 

[Segansational]

Are you measuring the cals on the bike or the Fitbit and is that how your measuring the progress on it?

My fitbit. I have a monitor on the bike, but historically found it to be probably too high / inaccurate, so when the batteries ran out I never replaced them and have used my fitbit ever since. More for consistency than anything else.

 

[MrKleen73]

My fitbit. I have a monitor on the bike, but historically found it to be probably too high / inaccurate, so when the batteries ran out I never replaced them and have used my fitbit ever since. More for consistency than anything else.

As long as it is a consistent measurement you know if you are dong more or less with that method, even though the calories are notoriously off on them, they will pretty much always be the same amount of off... So, it will still be a consistent method of tracking progression and effort.

 

[Dustin07]

As long as it is a consistent measurement you know if you are dong more or less with that method, even though the calories are notoriously off on them, they will pretty much always be the same amount of off... So, it will still be a consistent method of tracking progression and effort.

I think that's key right there. I don't take any of the machines literally, but if I know that an moderately difficult session on a particular cardio machine equates to 10 calories per minute on their standards, then it sets a standard of expectations for me in the future.

I very often actually use the calorie count as my meter of output over my distance or anything else. often aiming for that 10cal /min avg on harder output days so if I'm walking casually getting caught up in a podcast and find myself at 65 calories after 10 minutes I might throw in some HIIT or a bit of a run to get it caught up 1;1 lol.

it sorta kills a consistent LISS but if a human throwing down an occasional 3-5 minutes of high output exertion is a bad thing then I don't want to be a human anymore

it doesn't mean I think I finished a 35 min cardio session with 350 calories burned. nor do I think the 350 calories even mean anything when you then figure in where my input varies throughout the week, my recovery from the cardio, lifting, etc maybe cortisol from work and lifting, any thermogenics I may be on, I mean it's all a crapshoot, but it sets a standard for personal accountability.

 

[Segansational]

Leg Day
Foam rolling / stretching
Bird Dogs x10,5,3

TRX squats 3x10
TRX alt lunges 3x10 per side
TRX calf raises 3x15
RDLs, 1" bar +20x3x10
Seated leg extensions, 3 plates x 3 x 10
Stretching to finish.

54:50, 154 cals.

Pre: 1.75 scoops of Kraken to finish it up, 1 cap EJ, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine.
Intra: Same as usual

Nothing to write home about (not even a BB squat on there! Felt weird not to do it tbh) but as my lower back felt weak today, I just kept things to lighter/bodyweight exercises. Focused on stretch and muscle activation during each and accomplished that mission at least.

 

[Dustin07]

Those RDL's help at all? I always find my lower back feels like a million bucks after a bunch of RDLs, back extensions/ghd etc. and that's me coming from a history of back issues that doesn't exist anymore. I think over time I was able to recognize real injuries from pain and figure which ones I can work through and which ones I need to focus on to build better support and protect.

 

[Segansational]

Those RDL's help at all? I always find my lower back feels like a million bucks after a bunch of RDLs, back extensions/ghd etc. and that's me coming from a history of back issues that doesn't exist anymore. I think over time I was able to recognize real injuries from pain and figure which ones I can work through and which ones I need to focus on to build better support and protect.

Given that it activates my lower back muscles, long term it's net positive for strengthening my overall posterior chain, but while performing (with very light weights mind you) I still am careful/controlled and mindful of not doing anything negative that would take me in the other direction. If that makes sense.

 

[akboom87]

Leg Day
Foam rolling / stretching
Bird Dogs x10,5,3

TRX squats 3x10
TRX alt lunges 3x10 per side
TRX calf raises 3x15
RDLs, 1" bar +20x3x10
Seated leg extensions, 3 plates x 3 x 10
Stretching to finish.

54:50, 154 cals.

Pre: 1.75 scoops of Kraken to finish it up, 1 cap EJ, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine.
Intra: Same as usual

Nothing to write home about (not even a BB squat on there! Felt weird not to do it tbh) but as my lower back felt weak today, I just kept things to lighter/bodyweight exercises. Focused on stretch and muscle activation during each and accomplished that mission at least.

Still got in there! Looks like a good session.

 

[Segansational]

Still got in there! Looks like a good session.

Thanks, definitely felt like I really worked the muscle groups irrespective of the weights used.

Cardio
35 mins, 243 cals on the bike. This flew this AM!
Followed up with 1x5 mins heavy bagrounds. All I had left in me.

 

[Resolve10]

My fitbit. I have a monitor on the bike, but historically found it to be probably too high / inaccurate, so when the batteries ran out I never replaced them and have used my fitbit ever since. More for consistency than anything else.

Ok I understand that is probably pretty convenient and I don’t know exactly how Fitbit does its formulas.

I just know typically calorie formulas can be a little harder to track progress with. Measures of actual work, volume and relative intensity through watching time distance, distance and/or measures of HR can give better ideas of progress and type of work done.

I understand keeping it simple tho and most people don’t really put a lot of thought into these with cardio compared to how their measure their resistance work.

 

[Segansational]

Finishing out this week with Arms.

Foam rolling
Bird Dogs x10,5,3

TRX curls 3x10
TRX triceps ext 3x10

EZ bar curls, inner grip:
+20x10
+30x10
+35x10
These are done sort of arm blaster style, elbows in against my body for bracing.

EZ bar skull crushers:
+30x3x10

EZ bar upright rows:
+30x3x10

DB laterals, 10x3x10

53:23, 166 cals.

Pre: 1 scoop Total War, 1 cap EJ, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 pumps TD carnitine
Intra: Same as usual

 

[Segansational]

Meant to post earlier, but got in some morning cardio: 27 mins, 173 cals on the bike. Almost didn't do it since I was feeling tired and lazy, but forced myself to do it.

Also, just to show how much one day / one meal can affect you, our school did a donation thing at a local pub chain. Ended up getting a fried chicken sandwich and ate half a serving of sweet potato fries, half a serving of tater tots. Woke up the next morning 2.2# heavier. Probably all the salt/bloat. Dialed it in the next day with clean eating and dropped 0.8#. In any event, I'm sitting this AM at 166.4#.

 

[Segansational]

Bench

Monday Funday! Starting the week off right with bench.

Foam rolling / lacrosse ball / stretching
Rotator cuff ex, resistance bands 2x15,12

Bench Press:
Warm ups,
45x12
95x10
135x8
165x5
185x1

Working sets:
170x4
170x3
170x2
Was hoping for better this AM.

Slingshot assist:
185x4
190x2

Raw finisher (was completely burned out by this one):
155x2

Pre: 1 scoop Zeus, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine gel.
Intra: Same as usual.

1 hr 4 mins, 308 cals.

Random Notes
Was a rough weekend with the family. Just a lot of little things that added up to a stressful home situation. Sleep was also not stellar, as I ran out of my Fade Out so went cold turkey. Some strange dreams creeping in. Left elbow felt a little off as did left shoulder (tight) this AM benching. Had that epiphany of the saying that you will never be 100% and feeling perfect when lifting / living the lift life. So this is about as good as I ever am! So appreciating for my body that's all it is right now.

 

[MrKleen73]

Yeah, sometimes you just have to settle for consistent effort, it is less pleasing in the moment, but for more effective in the long run.

 

[Dustin07]

Given that it activates my lower back muscles, long term it's net positive for strengthening my overall posterior chain, but while performing (with very light weights mind you) I still am careful/controlled and mindful of not doing anything negative that would take me in the other direction. If that makes sense.

totally get it. when I had the back/torn ligament issue I was so paranoid and everything hurt to bad I was squeezing the glutes like a prison routine but it led to some phenomenal rehab in the back!

Had that epiphany of the saying that you will never be 100% and feeling perfect when lifting / living the lift life. So this is about as good as I ever am! So appreciating for my body that's all it is right now.

haha I can relate to this, I think I said "if something doesn't hurt how do I know I'm alive?" about a half dozen times last week

Yeah, sometimes you just have to settle for consistent effort, it is less pleasing in the moment, but for more effective in the long run.

For sure, 10 crappy sessions will lead to that amazing session a lot faster than 10 missed sessions will.