Segansational's Motivation Log

Only had a little time yesterday morning, but still got in 25 mins on the bike.

Today's workout was Legs.

Foam rolling / stretching
Bird Dogs
Lacrosse ball work

Seated leg ext:
2 plates x 12
3 plates x 3 x 10

TRX squats 3x15

TRX calf raises 3x12, standing on a plate

DB lunges, 10x3x10 per side

RDLs, 1" barbell only
x10,10,7 - for stretch of the hams only.

Chose not to load my spine with anything this morning. Still got a very good quad pump/burn.

1 hr 4 mins
 
Segansational said:
Only had a little time yesterday morning, but still got in 25 mins on the bike.

Today's workout was Legs.

Foam rolling / stretching
Bird Dogs
Lacrosse ball work

Seated leg ext:
2 plates x 12
3 plates x 3 x 10

TRX squats 3x15

TRX calf raises 3x12, standing on a plate

DB lunges, 10x3x10 per side

RDLs, 1" barbell only
x10,10,7 - for stretch of the hams only.

Chose not to load my spine with anything this morning. Still got a very good quad pump/burn.

1 hr 4 mins
Click to expand...
Keeping that axial fatigue low is a good thing
 
Accessory Bench Day

Foam rolling
Scap push ups
Bird dogs
Rotator cuff ex, resistance bands 2x12,12

Incline BP:
45x11
95x8
115x6
135x4
155x2

Working sets:
165x5
165x5 - willed that last rep up.
165x4 - bailed on the last rep, probably could've grinded it out, but this is still accessory day.

Machine Chest Press:
7 plates x 12
8 plates x 10
8 plates x 10

1 hr 14 mins, 186 cals

Been a busy week at home, but still staying on top of things. Turns out my daughter has "walking pneumonia" so was rx'd a z-pack. Hoping that clears it up. Been mostly mild, but coughing has woken her (so me too) up the past two nights. Also pretty sure my son has the same. So will be trying to just take care of everyone while also keeping myself healthy...

Notes:
Day 5. Weight holding steady at 168.6#.
Just a little caffeine seems to be just right for me. Been doing either caffeinated BCAAs or 1/2 scoop of my pre (plus my normal morning coffee post-WO), which keeps it pretty light. But just a little bit seems to be carrying me pretty well through the day.
That one added cap of Hawthorne has quelled any BP headaches.
Stomach a little off perhaps.
Feel like shoulders/arms are looking a little fuller, which is interesting since I haven't hit them yet this week.
 
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Segansational said:
Accessory Bench Day

Foam rolling
Scap push ups
Bird dogs
Rotator cuff ex, resistance bands 2x12,12

Incline BP:
45x11
95x8
115x6
135x4
155x2

Working sets:
165x5
165x5 - willed that last rep up.
165x4 - bailed on the last rep, probably could've grinded it out, but this is still accessory day.

Machine Chest Press:
7 plates x 12
8 plates x 10
8 plates x 10

1 hr 14 mins, 186 cals

Been a busy week at home, but still staying on top of things. Turns out my daughter has "walking pneumonia" so was rx'd a z-pack. Hoping that clears it up. Been mostly mild, but coughing has woken her (so me too) up the past two nights. Also pretty sure my son has the same. So will be trying to just take care of everyone while also keeping myself healthy...

Notes:
Day 5. Weight holding steady at 168.6#.
Just a little caffeine seems to be just right for me. Been doing either caffeinated BCAAs or 1/2 scoop of my pre (plus my normal morning coffee post-WO), which keeps it pretty light. But just a little bit seems to be carrying me pretty well through the day.
That one added cap of Hawthorne has quelled any BP headaches.
Stomach a little off perhaps.
Feel like shoulders/arms are looking a little fuller, which is interesting since I haven't hit them yet this week.
Click to expand...
My daughter had something she brought home from her bf’s house. Started like a head cold then just parked in her chest w that “bark” like cough.
 
My son just got over a respiratory bug; his little belly was pumping Monday night suddenly with a little wheez, so he stayed home Tuesday to sleep in & rest all day. Fixed him right up - it’s amazing how fast they can bounce back sometimes compared to us.

Good luck, Dad! You got this.
 
PolishHamm3r77 said:
My daughter had something she brought home from her bf’s house. Started like a head cold then just parked in her chest w that “bark” like cough.
Click to expand...
Yeah, my wife has had a cough probably the past two weeks straight. Seems like it just won't go away. Hope your daughter's is mild.
Hyde said:
My son just got over a respiratory bug; his little belly was pumping Monday night suddenly with a little wheez, so he stayed home Tuesday to sleep in & rest all day. Fixed him right up - it’s amazing how fast they can bounce back sometimes compared to us.

Good luck, Dad! You got this.
Click to expand...
It's the worst when the little guys get it. Glad to hear he's feeling better already!

Shoulders/Arms
Foam rolling
Scap Push Ups
Bird Dogs

Superset:
DB laterals x Upright EZ Bar Rows
10x3x10 / +35x3x10

Resistance band facepulls, 3x12

PAUSE

Superset:
Incline DB curls x Resistance band triceps pressdowns
10x3x10 / 20x3x12

EZ Bar Curls x Dips
+35x3x10 / 3x10

40:49, 129 cals.

Off Day yesterday. More leaf collection though, so got up to 13.5k steps. Slept in the past two days and I think my body needed the rest. Stomach looks a little bigger with the added food. But my muscles definitely look like they're filling out overall. Irritability has been up the past two days, but at least I knew to expect it, so am trying to be conscious of how I react to things at home. So far, so good.

Looking at my Rock trainers, might be time to get some new shoes. Starting to see tears at the seems. Still could be fine to walk around in, but seen some of you talk about shoes in here. Let me know what you'd pick up in case I see any BF sales coming up.
 
Primary Bench Day, Week 6

Foam rolling / stretching
Scap Push ups
Bird Dogs x 10,5,3
Cat Camels
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm ups,
45x10 - Started with a rep set of 10 vs 12.
95x8
135x6
165x4
185x3 - that was a surprise! 2 reps vs last week and felt decently strong.

Working sets:
175x4 - plus 1 rep
175x3 - plus 1 rep
175x2

Burnout reps:
145x8

Stretching/foam rolling.

1 hr 4 mins, 172 cals.

No slingshot work today as I pushed a little more on warm ups with the 185 reps, hands felt beat up, and also was running out of time towards the end. Solid strength day though.

Only difference intra today was went with 1 scoop Ryse Focus BCAA plus 1 full scoop of HBCD. That was an accident, honestly just wasn't paying attention.
 
Segansational said:
Looking at my Rock trainers, might be time to get some new shoes. Starting to see tears at the seems. Still could be fine to walk around in, but seen some of you talk about shoes in here. Let me know what you'd pick up in case I see any BF sales coming up.
Click to expand...

That's my plan as well, holding out for the sales.... I never do anything on BF, but this year I actually have something I already want/need so I'm just waiting lol.
 
Segansational said:
Yeah, my wife has had a cough probably the past two weeks straight. Seems like it just won't go away. Hope your daughter's is mild.It's the worst when the little guys get it. Glad to hear he's feeling better already!

Shoulders/Arms
Foam rolling
Scap Push Ups
Bird Dogs

Superset:
DB laterals x Upright EZ Bar Rows
10x3x10 / +35x3x10

Resistance band facepulls, 3x12

PAUSE

Superset:
Incline DB curls x Resistance band triceps pressdowns
10x3x10 / 20x3x12

EZ Bar Curls x Dips
+35x3x10 / 3x10

40:49, 129 cals.

Off Day yesterday. More leaf collection though, so got up to 13.5k steps. Slept in the past two days and I think my body needed the rest. Stomach looks a little bigger with the added food. But my muscles definitely look like they're filling out overall. Irritability has been up the past two days, but at least I knew to expect it, so am trying to be conscious of how I react to things at home. So far, so good.

Looking at my Rock trainers, might be time to get some new shoes. Starting to see tears at the seems. Still could be fine to walk around in, but seen some of you talk about shoes in here. Let me know what you'd pick up in case I see any BF sales coming up.
Click to expand...

I did just order up a fresh pair of Bearfoot Ursus for training and got a pair of the Bruin leather boots for trekking. I’m sure they will do a BF sale
 
Segansational said:
Primary Bench Day, Week 6

Foam rolling / stretching
Scap Push ups
Bird Dogs x 10,5,3
Cat Camels
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm ups,
45x10 - Started with a rep set of 10 vs 12.
95x8
135x6
165x4
185x3 - that was a surprise! 2 reps vs last week and felt decently strong.

Working sets:
175x4 - plus 1 rep
175x3 - plus 1 rep
175x2

Burnout reps:
145x8

Stretching/foam rolling.

1 hr 4 mins, 172 cals.

No slingshot work today as I pushed a little more on warm ups with the 185 reps, hands felt beat up, and also was running out of time towards the end. Solid strength day though.

Only difference intra today was went with 1 scoop Ryse Focus BCAA plus 1 full scoop of HBCD. That was an accident, honestly just wasn't paying attention.
Click to expand...
Nice session, bench is coming right along!

How do you like the ryse? Does it have caffeine and what flavor?
 
PolishHamm3r77 said:
Nice bench session. That extra rep always feels nice!!!
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Yep! And a bonus if it's an extra 2+ like yesterday's session.
Dustin07 said:
That's my plan as well, holding out for the sales.... I never do anything on BF, but this year I actually have something I already want/need so I'm just waiting lol.
Click to expand...
Now the real question is, do I go full on dad mode and just pick up some New Balance shoes??
SkRaw85 said:
I did just order up a fresh pair of Bearfoot Ursus for training and got a pair of the Bruin leather boots for trekking. I’m sure they will do a BF sale
Click to expand...
The boots look nice! I wonder if you switch back and forth though between this type of minimalist shoe vs a normal shoe for everyday use, do you think that may cause more foot issues? The whole idea it seems with barefoot is to mimic a natural (non-shoe) walking style. So back and forth to me seems like it might confuse the foot/muscles?
akboom87 said:
Nice session, bench is coming right along!

How do you like the ryse? Does it have caffeine and what flavor?
Click to expand...
Thanks! This is that same KoolAid flavor, so very light. Yes, 80mg caffeine. Just finishing this tub up before switching.

I've got Storm Revive Gnarly Grape EAAs, Musclesport Blue Hawaiian BCAAs 10:1:1, and Rule1 BCAAs Pineapple Mango 2:1:1 currently in my stash. So one of those will be up next.
 
Back

Foam rolling
Cat Camels
Bird Dogs

TRX rows 3x10
Neutral Grip Pull Ups x 7,6,5

Inverted Rows, knees bent:
x8 (?), 8, 7
Had to try and adjust to find the right angle a bit.

Underhand Grip BB rows, head on bench:
45x10,10,10
Went with just the bar to ensure no lower back strain as the finisher.

Nothing big today, just focused on lat activation across the board and that mission was accomplished.

59:03, 119 cals

On a separate, non-workout note:
Been a tough few days at home. Lots of things going on between kids, wife, and my own mental state. Unfortunately, no real outlet for me at the moment as I have to be the rock. Making each day just seem exhausting at the end of it with little reprieve. Got a lot of responsibilities I need to deal with, so will need to buckle down.
 
Segansational said:
Now the real question is, do I go full on dad mode and just pick up some New Balance shoes??
Click to expand...
I think Hyde might say yes.
so not a gym shoe, but I will say I grabbed some hey dude boat shoes a few months back and have been thoroughly surprised by how great they feel. I was able to walk 5-8 miles a day in them last week with zero issues. I wouldn't run in them or gym them, but for a travel shoe when you don't need to wear slacks, they're pretty great.

Segansational said:
Been a tough few days at home. Lots of things going on between kids, wife, and my own mental state. Unfortunately, no real outlet for me at the moment as I have to be the rock. Making each day just seem exhausting at the end of it with little reprieve. Got a lot of responsibilities I need to deal with, so will need to buckle down.
Click to expand...

I feel for you homie, hang in there!
 
Segansational said:
Yep! And a bonus if it's an extra 2+ like yesterday's session.Now the real question is, do I go full on dad mode and just pick up some New Balance shoes?? The boots look nice! I wonder if you switch back and forth though between this type of minimalist shoe vs a normal shoe for everyday use, do you think that may cause more foot issues? The whole idea it seems with barefoot is to mimic a natural (non-shoe) walking style. So back and forth to me seems like it might confuse the foot/muscles?Thanks! This is that same KoolAid flavor, so very light. Yes, 80mg caffeine. Just finishing this tub up before switching.

I've got Storm Revive Gnarly Grape EAAs, Musclesport Blue Hawaiian BCAAs 10:1:1, and Rule1 BCAAs Pineapple Mango 2:1:1 currently in my stash. So one of those will be up next.
Click to expand...

I can’t help ya there. I got rid of all my toe compressing footwear (except snowboard boots) and traded for wide toe box a few years back. I have not experienced Morton’s neuroma since I made the switch, so I am thoroughly convinced!
 
Just remember that you don’t have to have all the answers or fix everything at once - you only need to do the most pressing thing next, because you can actually only do one thing at a time. Even when you have many irons in the fire, you can only possibly tend one at a time each individual moment. Don’t worry about the big picture, only the next smaller thing that is right in front of you.

That’s how you eat an entire elephant: one bite at a time.
 
Hyde said:
Just remember that you don’t have to have all the answers or fix everything at once - you only need to do the most pressing thing next, because you can actually only do one thing at a time. Even when you have many irons in the fire, you can only possibly tend one at a time each individual moment. Don’t worry about the big picture, only the next smaller thing that is right in front of you.

That’s how you eat an entire elephant: one bite at a time.
Click to expand...

Appreciate that. Sometimes when the list gets too long, it makes me want to throw my hands up. But I know that's not the way, so we keep on grinding...

Quick updates:

Hard waking up this AM, as I had a late night work event, plus my son woke up at 3:30 calling for me since his cough was bothering him. Still got up and out of bed at 5:30 for my mid-week cardio.

41 mins on the bike, 256 cals.

Had a great 18 oz steak dinner, NY strip last night though and hit a few golf balls. Lats were feeling it though coming off my workout earlier!
 
An 18oz NY Strip, now that's a nice steak!!!
 
an 18oz steak would have me shitting the whole next day 😂
its funny how much golf can leave me sore after a little time off.
but in regards to your boy calling you, I'm thinking next time I'm sick, maybe even if I'm not, I might pound on my boys door and ask him to get me some cold medicine just for the hell of it to turn the table.
 
MrKleen73 said:
An 18oz NY Strip, now that's a nice steak!!!
Click to expand...
Bone in, cooked medium. It was terrific. So much so, I'm already thinking about when I can get back there again!
Dustin07 said:
an 18oz steak would have me shitting the whole next day
its funny how much golf can leave me sore after a little time off.
but in regards to your boy calling you, I'm thinking next time I'm sick, maybe even if I'm not, I might pound on my boys door and ask him to get me some cold medicine just for the hell of it to turn the table.
Click to expand...
Yeah, was definitely full afterwards for sure. But it was worth it!

Haha, I've definitely thought about and seen people post about the random stuff they do to get back at their kids now that they're older as payback. Will have to plan accordingly!

All that said, when my kids are sick, I don't mind them waking me up. I'm a terrible sick patient too, so I get it.
SkRaw85 said:
Meaty pics always appreciated
Click to expand...
Meat pics for meat pics, no freebies here!
 
On a side note, tomorrow is leg day. I am both looking forward to, and somewhat dreading it at the same time. Lower back should be feeling good enough to squat, but probably nothing too heavy.

Also, re: cycle, things are going well tolerability-wise right now about 1.5 wks in. A little fullness, a little strength. Kinda thinking about pushing up the DMZ to 30mg (20/30) starting next week to see if I can unleash some more gains, as it hasn't been anything drastic yet, but on the flipside, low and slow will make it more sustainable (6 wks vs 4, potentially).
 
Segansational said:
On a side note, tomorrow is leg day. I am both looking forward to, and somewhat dreading it at the same time. Lower back should be feeling good enough to squat, but probably nothing too heavy.

Also, re: cycle, things are going well tolerability-wise right now about 1.5 wks in. A little fullness, a little strength. Kinda thinking about pushing up the DMZ to 30mg (20/30) starting next week to see if I can unleash some more gains, as it hasn't been anything drastic yet, but on the flipside, low and slow will make it more sustainable (6 wks vs 4, potentially).
Click to expand...
If you want to try to go 40 days on this, definitely don’t up the dose. Both compounds can put me on my ass at doses that yield rapid changes. Low & slow is the better play; you can always up the dose after week 4 if you still want to push it harder.
 
Hyde said:
If you want to try to go 40 days on this, definitely don’t up the dose. Both compounds can put me on my ass at doses that yield rapid changes. Low & slow is the better play; you can always up the dose after week 4 if you still want to push it harder.
Click to expand...
Figure that's the smarter approach, but was thinking given both doses are on the low end (i think DMZ usually is 30-45mg from what I've seen) that I might be able to up it. In any event, won't make any changes this week for sure, and will likely take it week by week.

Leg Day

Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3

BB Squats, Banded pullaparts before each set (5#):
Warm ups,
45x12
95x10
Working sets,
135x8
135x8
135x8
Kept it here today and everything felt good. Had to keep foam rolling my left side in between each working set as I felt tight, and did them belted for extra precaution, but everything worked out this AM.

Snapped my resistance band (cheap, old Valeo brand) this AM during warm ups. Clean break about a third of the way down the tube! Luckily I have my better Tribe Fitness ones.

Seated leg ext
3 plates, 3x10

DB RDLs
10x2x10
Had to cut things short, as it was wake up time for the rest of the family.

Fitbit didn't fully record again.

Have a great day everyone!
 
Glad the resistance band didn't smack you when it broke. I agree, slow and low, you should respond pretty well to these since it has been a while since you really pushed hormones. Just let it ride, things start adding up a lot more noticeably around week 3-4 if not taking megadoses. Plus, taking it out to 40 days will definitely provide more growth than increasing dose for 30 days.
 
Hyde said:
If you want to try to go 40 days on this, definitely don’t up the dose. Both compounds can put me on my ass at doses that yield rapid changes. Low & slow is the better play; you can always up the dose after week 4 if you still want to push it harder.
Click to expand...

can you explain that for my naive self? what do you mean it about it knocking you on your ass?
I have felt with the few compounds i've played with I get a heightened sense of fatigue correlating with much higher output training sessions and always figure its a biproduct of growth and recovery. I'm curious what the 'side effect' is here you're referring to.

Segansational said:
Kept it here today and everything felt good.
Click to expand...

that's great news!
 
Dustin07 said:
can you explain that for my naive self? what do you mean it about it knocking you on your ass?
I have felt with the few compounds i've played with I get a heightened sense of fatigue correlating with much higher output training sessions and always figure its a biproduct of growth and recovery. I'm curious what the 'side effect' is here you're referring to.
Click to expand...
In order to be well-absorbed orally, these steroids have had a methyl group added to their chemical structure to help resist breakdown as they are metabolized by the liver, to make it to the bloodstream in sufficient concentration to impart the desired gene transcription at various androgen receptors across the body.

Unfortunately, ramming things through the liver causes hepatic stress, and many oral medications (certainly these oral steroids) are directly disruptive/harmful to the gut microbiome. Plus the significant fluid retention they cause tends to quickly burden the cardiovascular system with extra bodyweight it’s not used to yet.

So the liver gets overworked, which causes lethargy, the gut gets bombed causing indigestion and/or heartburn, both of those can hurt appetite significantly, meanwhile blood pressure is being raised significantly both from water weight & the androgen effects directly.

So you’re more tired, never hungry, you might have a headache - it can just feel downright toxic. Not exactly conducive to building muscle.

Muscle growth takes time, so you are better off taking less milligrams if it allows you to stay on longer, than taking more than you can handle and having to bail out too soon. 6 weeks even is a very short time to establish any new muscle, but it’s still 50% longer exposure than 4 weeks. So it’s clearly superior.
 
Hyde said:
In order to be well-absorbed orally, these steroids have had a methyl group added to their chemical structure to help resist breakdown as they are metabolized by the liver, to make it to the bloodstream in sufficient concentration to impart the desired gene transcription at various androgen receptors across the body.

Unfortunately, ramming things through the liver causes hepatic stress, and many oral medications (certainly these oral steroids) are directly disruptive/harmful to the gut microbiome. Plus the significant fluid retention they cause tends to quickly burden the cardiovascular system with extra bodyweight it’s not used to yet.

So the liver gets overworked, which causes lethargy, the gut gets bombed causing indigestion and/or heartburn, both of those can hurt appetite significantly, meanwhile blood pressure is being raised significantly both from water weight & the androgen effects directly.

So you’re more tired, never hungry, you might have a headache - it can just feel downright toxic. Not exactly conducive to building muscle.

Muscle growth takes time, so you are better off taking less milligrams if it allows you to stay on longer, than taking more than you can handle and having to bail out too soon. 6 weeks even is a very short time to establish any new muscle, but it’s still 50% longer exposure than 4 weeks. So it’s clearly superior.
Click to expand...

Loss of appetite is the biggest one for me. At that point you’re just spinning your wheels in sand.
 
Hyde said:
In order to be well-absorbed orally, these steroids have had a methyl group added to their chemical structure to help resist breakdown as they are metabolized by the liver, to make it to the bloodstream in sufficient concentration to impart the desired gene transcription at various androgen receptors across the body.

Unfortunately, ramming things through the liver causes hepatic stress, and many oral medications (certainly these oral steroids) are directly disruptive/harmful to the gut microbiome. Plus the significant fluid retention they cause tends to quickly burden the cardiovascular system with extra bodyweight it’s not used to yet.

So the liver gets overworked, which causes lethargy, the gut gets bombed causing indigestion and/or heartburn, both of those can hurt appetite significantly, meanwhile blood pressure is being raised significantly both from water weight & the androgen effects directly.

So you’re more tired, never hungry, you might have a headache - it can just feel downright toxic. Not exactly conducive to building muscle.

Muscle growth takes time, so you are better off taking less milligrams if it allows you to stay on longer, than taking more than you can handle and having to bail out too soon. 6 weeks even is a very short time to establish any new muscle, but it’s still 50% longer exposure than 4 weeks. So it’s clearly superior.
Click to expand...

SkRaw85 said:
Loss of appetite is the biggest one for me. At that point you’re just spinning your wheels in sand.
Click to expand...
ok yeah, that makes sense, definitely sounds like an ass kicking process.
 
Accessory Bench Day - Week 6

Foam rolling
Scap push ups
Bird dogs x10,5,3
Resistance band twists x10,10
Rotator cuff ex, resistance bands 2x12/10

Incline BP:
45x10
95x8
115x6
135x4
155x2

Working sets:
165x5
165x5
165x5 - plus 1 rep
Full solid sets this morning!

Resistance band flys, 20x3x12

57:14, 179 cals.

Pre: 1 scoop Ryse Godzilla. This provides 200mg caffeine plus beta alanine, nitrates, etc. Seems like a good middle of the road level stim-wise for a heavier push day.
Intra: Revive Storm EAAs this morning instead of the focus BCAAs, to remove any additional caffeine source. Kaged Hydra-Charge, 4g taurine, HBCD, 1/2 scoop of All Bulk since Godzilla has 2.5g creatine already.

Something tore up my stomach this morning, thinking it may have been the nitrates in my pre. OFF day tomorrow, coming at a good time.
 
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Segansational said:
Accessory Bench Day - Week 6

Foam rolling
Scap push ups
Bird dogs x10,5,3
Resistance band twists x10,10
Rotator cuff ex, resistance bands 2x12/10

Incline BP:
45x10
95x8
115x6
135x4
155x2

Working sets:
165x5
165x5
165x5 - plus 1 rep
Full solid sets this morning!

Resistance band flys, 20x3x12

57:14, 179 cals.

Pre: 1 scoop Ryse Godzilla. This provides 200mg caffeine plus beta alanine, nitrates, etc. Seems like a good middle of the road level stim-wise for a heavier push day.
Intra: Revive Storm EAAs this morning instead of the focus BCAAs, to remove any additional caffeine source. Kaged Hydra-Charge, 4g taurine, HBCD, 1/2 scoop of All Bulk since Godzilla has 2.5g creatine already.

Something tore up my stomach this morning, thinking it may have been the nitrates in my pre. OFF day tomorrow, coming at a good time.
Click to expand...
Nice work on the bench solid session!
 
Segansational said:
Accessory Bench Day - Week 6

Foam rolling
Scap push ups
Bird dogs x10,5,3
Resistance band twists x10,10
Rotator cuff ex, resistance bands 2x12/10

Incline BP:
45x10
95x8
115x6
135x4
155x2

Working sets:
165x5
165x5
165x5 - plus 1 rep
Full solid sets this morning!

Resistance band flys, 20x3x12

57:14, 179 cals.

Pre: 1 scoop Ryse Godzilla. This provides 200mg caffeine plus beta alanine, nitrates, etc. Seems like a good middle of the road level stim-wise for a heavier push day.
Intra: Revive Storm EAAs this morning instead of the focus BCAAs, to remove any additional caffeine source. Kaged Hydra-Charge, 4g taurine, HBCD, 1/2 scoop of All Bulk since Godzilla has 2.5g creatine already.

Something tore up my stomach this morning, thinking it may have been the nitrates in my pre. OFF day tomorrow, coming at a good time.
Click to expand...

Ryse Godzilla wrecked me. I think I sent it back or returned it. Was not a fan.

Good session!
 
slimsaw00 said:
Ryse Godzilla wrecked me. I think I sent it back or returned it. Was not a fan.

Good session!
Click to expand...
I mean, the profile is really pretty good even at one scoop - and two is full doses. But I do think I've had issues with it before. I'm going to give it one more go on Monday, so I'll report back.
 

Shoulders/Arms
Foam rolling
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3

Superset:
DB laterals x Upright EZ Bar Rows
10x3x10 / +35x3x10

Resistance band facepulls, 20x3x12

Supersets:
TRX biceps x TRX triceps, 3x10

EZ Bar Curls x Close Grip BP:
+35x3x10 / 95x10,12,12
Could've gone up on both of these, and will next week.

1 hr 3 mins, 228 cals.

Ended up guiding my kids through a workout today:
Pull ups, sit ups, some heavy bag, and stretching. Want to keep my daughter up on the pull ups so she can dominate her classmates when the time is right!

Pre: 1/2 scoop Forbidden Fruit
Intra: Same as usual, but switching primarily to Revive Storm EAAs. Noting though that 1 scoop of All Bulk has 5g of glutamine, so I've actually been doing 14g most days.
 
Segansational said:
Shoulders/Arms
Foam rolling
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3

Superset:
DB laterals x Upright EZ Bar Rows
10x3x10 / +35x3x10

Resistance band facepulls, 20x3x12

Supersets:
TRX biceps x TRX triceps, 3x10

EZ Bar Curls x Close Grip BP:
+35x3x10 / 95x10,12,12
Could've gone up on both of these, and will next week.

1 hr 3 mins, 228 cals.

Ended up guiding my kids through a workout today:
Pull ups, sit ups, some heavy bag, and stretching. Want to keep my daughter up on the pull ups so she can dominate her classmates when the time is right!

Pre: 1/2 scoop Forbidden Fruit
Intra: Same as usual, but switching primarily to Revive Storm EAAs. Noting though that 1 scoop of All Bulk has 5g of glutamine, so I've actually been doing 14g most days.
Click to expand...
Nice session!!! Bringing the kids into the mix must have been fun. Your daughter will annihilate boys in gym if she sticks w it. Not a bad thing!!!
 
PolishHamm3r77 said:
Nice session!!! Bringing the kids into the mix must have been fun. Your daughter will annihilate boys in gym if she sticks w it. Not a bad thing!!!
Click to expand...
That's the goal! I'll feel like an accomplished dad if she can do the most pull ups when the gym test comes. It's kinda funny to me, because I was never into sports/fitness as a kid. I went to a school where sports were required and I absolutely hated it. I was always the smallest (shortest) kid, and I had zero ability. So to see my kids take interest/be somewhat "good" at it, be it dance, softball, etc. amazes me.

Plus, if she can kick azz and take names, I'll feel better about it when she gets to that tween age.
 
Segansational said:
It's kinda funny to me, because I was never into sports/fitness as a kid. I went to a school where sports were required and I absolutely hated it. I was always the smallest (shortest) kid, and I had zero ability.
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Same church man!!! I didn’t lift until Senior yr in H.S. Saw a couple kids from football team sporting 205lb and 225lb BECNH PRESS CLUB T-shirts and asked gym teacher/footballcoach/ lunch and study hall proctor how to get one. “You need to bench 205lb or 225lb”. And that’s what got me into the gym.
 
Segansational said:

Shoulders/Arms
Foam rolling
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3

Superset:
DB laterals x Upright EZ Bar Rows
10x3x10 / +35x3x10

Resistance band facepulls, 20x3x12

Supersets:
TRX biceps x TRX triceps, 3x10

EZ Bar Curls x Close Grip BP:
+35x3x10 / 95x10,12,12
Could've gone up on both of these, and will next week.

1 hr 3 mins, 228 cals.

Ended up guiding my kids through a workout today:
Pull ups, sit ups, some heavy bag, and stretching. Want to keep my daughter up on the pull ups so she can dominate her classmates when the time is right!

Pre: 1/2 scoop Forbidden Fruit
Intra: Same as usual, but switching primarily to Revive Storm EAAs. Noting though that 1 scoop of All Bulk has 5g of glutamine, so I've actually been doing 14g most days.
Click to expand...

I love that! Get em going young and grow it in to something everyone enjoys
 
When my boy first got into it my priorities shifted and I was getting more pleasure from focusing on whatever sport du jour he feigned interest in, I loved it and accepted that my priorities were now his young success so that in his 30s and 40s and beyond he'd have some athleticism to fall back on.

What surprised me as he continues to grow is that I'm back to focusing on my accomplishments to further influence his expectations of himself. I'm trying to stay ahead of him to keep the bar high.

My dad is 62 this year, runs and lifts every morning before he rolls into the office and wants us to get a softball team together again because the guys his are noping out on sports lol. So he's setting the bar for me, and so on.....
 
PolishHamm3r77 said:
Same church man!!! I didn’t lift until Senior yr in H.S. Saw a couple kids from football team sporting 205lb and 225lb BECNH PRESS CLUB T-shirts and asked gym teacher/footballcoach/ lunch and study hall proctor how to get one. “You need to bench 205lb or 225lb”. And that’s what got me into the gym.
Click to expand...

You know, we had lifting in HS, but it was really only for the football players I think. I do wonder what it would've been like if I had laid the foundation earlier and had someone to coach me through it.

SkRaw85 said:
I love that! Get em going young and grow it in to something everyone enjoys
Click to expand...



Dustin07 said:
My dad is 62 this year, runs and lifts every morning before he rolls into the office and wants us to get a softball team together again because the guys his are noping out on sports lol. So he's setting the bar for me, and so on.....
Click to expand...

Love this. Passing it on from generation to generation!
 
Primary Bench Day, Week 7

Foam rolling / stretching
Scap Push ups
Cat Camels
Bird Dogs x 10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm ups,
45x10
95x8
135x6
165x4
185x3

Working sets:
180x4
180x3
180x3
This was a weight increase of 5# for reps vs last week. Will be nice when I can just do these going straight to 185, which my guess is another two weeks.

Burnout reps:
145x6

All I had time for today! Hands feeling very beat up today. Definitely callouses, but also just starting to feel the pinch of the bar when trying to grip too.

Stretching/foam rolling.

56:31, 169 cals.

Pre: 1 scoop Ryse Godzilla...
Intra: Same as prior.

Few notes
Summary following 2 weeks of this combo:
Muscles looking relatively full, particularly shoulders/arms, especially triceps which is a strength of mine.
Moderate strength increase, as weights continue to progress in a stepwise fashion per the above.
Minimal weight gain vs what I expected to be more dramatic.

Weighed in yesterday post-meal at 171.2# (+2.4#), which to me tells me I just need to eat more. Offset by a slight decrease in appetite. Made up for it yesterday by eating 1/4 of a mini oreo cheesecake, added some extra EVOO on top of my shrimp pasta for dinner, and added in a whey shake pre-bed. Also been adding 1/3 cup of oats to my morning shake.

Very low sides so far. If things continue like this, 6 weeks is definitely possible. Biggest issue is stomach issues at times, and some mood effect. Feel a little disconnected, but could also be the time of year. 2 caps of Mood Support XT since last week has helped irritability at least. A little fatigue, but honestly just a little caffeine has staved that off and I haven't really needed mid-afternoon pick me ups if I just focus on doing something.
 
Nice bench focused session!!! Pecs are gonna feel that for sure. Did all the raking play into any of the hand pain? It bothers my grip and my shoulder. I do this drop, drag, and walk w the rake. Think of shoveling and pushing a row of snow and reverse the concept
 
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PolishHamm3r77 said:
Nice bench focused session!!! Pecs are gonna feel that for sure. Did all the taking play into any of the hand pain? It bothers my grip and my shoulder. I do this drop, drag, and walk w the rake. Think of shoveling and pushing a row of snow and reverse the concept
Click to expand...
No, don't think so. It's more that my hands seem to get sensitive to the bar after too much benching. I have an aggressively knurled bar.

Back
Foam rolling
Scap Push Ups
Bird Dogs x10,5,3

Close Grip Lat Pulldowns:
3 plates x 12
7 plates x 10
8 plates x 10
9 plates x 10

Bent Over BB Rows
45x3x12
A little embarrassed by this, but I tried doing a forehead on bench first and could tell my lower back wasn't going to like it. Switched to conventional and even here wasn't feeling it this AM. Still got good lat activation though.

Meadows Rows
+20x3x10, per side

Foam rolling / stretching to finish.

57:10, 141 cals.

Just didn't have the drive this morning. So a bit lackluster workout. On to the next.
 
Ended up doing almost a full hour on the bike yesterday for my cardio session. Not sure why other than I had the time?

I]Leg Day[/i]

Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3

BB Squats, Banded pullaparts before each set (5#):
Warm ups,
45x12
95x10
135x8 - easy this week.

Working sets,
165x6
165x6
165x6

Slowly working my way back up. Strength in my quads seems there, it's more still about low/slow climbing to ensure my core is ready for the weight. Probably could've gone straight to 185, but keeping it controlled for now.

Seated leg ext
3 plates, 3x10

DB RDLs
10x3x10

Plate calf raises, 2x15

1 hr 8 mins, 181 cals.

Notes:
Just don't seem to have that killer drive right now or that alpha feeling in the gym. Could be the time of year - getting dark early, seasonal depression, etc. - or it could just be the volume of work hitting right now, spilling over into my gym sessions. Just trying to keep on track either way.
 
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