Segansational's Motivation Log

Well fellas, think the fun may be coming to an end here. Starting to feel that lower back pulling/tightness and just feeling a little off the past few days. Thinking the cycle is finally taking a toll. May try to ride it out at least until end of this work week... but will probably grab some Kidney Assist XT if I can get that here fairly quickly, either that or straight astralagus. Unfortunately looks like DPS is OOS, and they're usually the fastest. Anyways, this will put me towards the tail end of 5 weeks. All in all it's been fairly easy except maybe the past two or so days? So can't really complain.

Workout Notes
Did extensive warming up this AM prior to some cardio, just in case it was more muscular in nature from yesterday's back session - felt a small twinge as I got out of bed this AM. So 20 mins of foam rolling, stretching, the Big 3, etc. Followed by some time on the bike. A bit interrupted since my son woke up a little bit ago.
 
You know the rules lmfao. Honestly some solid work thus far!
 
Hyde said:
Orals are just here for a good time, not a long time.
Click to expand...
You talking about gym stuff or my sex life??
TheMovement said:
You know the rules lmfao. Honestly some solid work thus far!
Click to expand...
Thanks brother, good to see you here again.

Well, body told me it needed the rest yesterday so skipped my WO and "slept" in. It was needed though, so the right move. But I must be doing something right consistency wise, because my wife was super confused why I didn't get up to workout! Like she was almost offended, LOL.

Leg WO this morning.

Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Lacrosse ball work - definitely have some major scapula and back knots that need to be worked out.

TRX squats, 3x12
TRX alt lunges 3x10
TRX calf raises, plate raised, 3x12

BB Squats:
45x10
95x8
135x6
135x6
135x6

Again kept it here towards the tail end just to maintain things, given how my back was feeling lately. NGL, quads still feel huge right now even with less focus / load.

Seated Leg Ext:
3 plates, 3x8

Foam rolling to finish.

1 hr 14 mins, 250 cals.

Pre: 1/2 scoop Forbidden Fruit
Intra: 2 scoops Storm, 1 scoop All Bulk, 1 scoop Kaged Hydra-Charge, 4g taurine, 9g glutamine, 1/2 scoop Glycofuse.

Notes
Added in 2x500mg caps of astragalus and already feeling better 2.5 days in.

Travel basically all next week headed to the Big Easy. May throw some WOs for a loop, but will try to stay on task. Plus eat some of that good 'ol soul food.

Feeling like a thicc boy lately even though I'm hovering just above 170. If it weren't for the midsection looking like the Pillsbury doughboy, I might actually be satisfied with my look these days. However, I will be buckling down and sticking with the bulk/size regimen through the new year to help keep any gains.
 
Segansational said:
Midweek weight check: 171.2#

42 mins of cardio on the bike this AM, 227 cals. Got one more WO tomorrow to get in before the Thanksgiving festivities! No WO planned for Friday, as we'll have a full house.
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Also, weight check this AM:

172.8# (+1.4#) since mid-last week unofficially. Up 4.2# since the start.
BF: 16.3%
 
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Accessory Bench Day - Week 9

Foam rolling
Scap push ups
Cat Camels
Bird dogs x10,5,3
Lacrosse ball work
Rotator cuff ex, resistance bands 2x12,12

Incline BP:
45x10
95x8
115x6
135x4
165x2

Working sets:
170x5 - solid.
170x5 - first two were a little off, but then settled in.
170x5 - only the last rep was a struggle.

Was feeling a little lazy this AM, so instead of redoing all the plates to go for 175 this morning, I just went with 170. Justifying this since I'll probably go for a strength test on Monday on flat bench.

That's all for today!

Foam rolling / lacrosse ball / stretching to finish.

Plan is some light shoulders only work tomorrow, followed by a last bench day on Monday, then I'll take the rest of the week to deload while traveling for work.
 
Segansational said:
Accessory Bench Day - Week 9

Foam rolling
Scap push ups
Cat Camels
Bird dogs x10,5,3
Lacrosse ball work
Rotator cuff ex, resistance bands 2x12,12

Incline BP:
45x10
95x8
115x6
135x4
165x2

Working sets:
170x5 - solid.
170x5 - first two were a little off, but then settled in.
170x5 - only the last rep was a struggle.

Was feeling a little lazy this AM, so instead of redoing all the plates to go for 175 this morning, I just went with 170. Justifying this since I'll probably go for a strength test on Monday on flat bench.

That's all for today!

Foam rolling / lacrosse ball / stretching to finish.

Plan is some light shoulders only work tomorrow, followed by a last bench day on Monday, then I'll take the rest of the week to deload while traveling for work.
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Sounds like a good plan and maybe a bench PR likely on Monday! Your incline bench has really gone up as well.
 
akboom87 said:
Sounds like a good plan and maybe a bench PR likely on Monday! Your incline bench has really gone up as well.
Click to expand...
Will be fun to do a bit of a test! Yeah, that's actually been the biggest jump and have to assume that bringing that up close to flat bench numbers has been helping all around, strength and physique wise.

OK, now a little decision time.

Will need all of you to weigh in here so tagging any and all who've been on my journey lately! @Hyde @SkRaw85 @Dustin07 @PolishHamm3r77 @TheMovement @slimsaw00 @akboom87 @sns8778 @Smont @MrKleen73 @TheMrMuscle @palomene

Apologies if I've missed anyone!

I turn 42 next year, and while age is a number and all of that, it puts me solidly into masters territory/back half of anyone's career in sport usually. To be clear, I've never competed in anything sport wise - Bodybuilding or Powerlifting. But I think next year I'd like the goal of actually doing something competitive.

So, do I target a mid-year BB show? Would help me finally get lean enough that I've honestly never been able to achieve in all my years of lifting, and maybe then I'd be able to keep that going - putting me in a good position from there on out. Feel like I've never really looked the part for how much I love this stuff. Just like the average dad who lifts. Would love to line up my physique with where my thoughts / daily habits are.

Or... I've been having a lot of fun chasing strength goals the past few years. I don't think I'm strong by any stretch of the imagination for those in here, but even just putting #s up on a platform and maybe trying to hit an 850 or 900 total could be achievable if programmed right. And seems respectable. However, also high risk of injury for me tbh. So it's a bit of risk vs reward here as I get older.

Looking back, I've talked about competing on here in BB twice in the past 5 years. Conversely, I've also had 3 sidelining back injuries over the past 4 years, including most recently May of this year.

I was listening to a podcast recently (3DMJ) that was basically saying that you can't really do both effectively when talking about powerbuilding. That it sort of has to be focused time/effort 90/10 one way or the other for any stretch of time.

So there it is, long rant. TL;DR - do I target a BB show or PL meet summer of 2025?
 
Exciting stuff!

So I think first question would be what would be more satisfying for you.

A. Do a BB competition

Or

B. Power lifting comp. Pushing a total # goal


Granted I have no background in either sport as well so unknown for me as well.

Just my opinion so take that for what it’s worth. I would think go the powerlifting comp route would be the way. You could start training a program and are already in a gaining phase. Also would have to debate the risk of injury worth the investment?

BB comp seems to be a huge investment (not saying the PL comp is no less of a investment) just from my limited knowledge from the outside looking in seems like a equally difficult road but in a different sense as in physic/prep/posing etc.

Good stuff though! Like I said not a ton of knowledge in either sport so I’m not a huge resource. Definitely interested to hear other perspectives!
 
Segansational said:
Will be fun to do a bit of a test! Yeah, that's actually been the biggest jump and have to assume that bringing that up close to flat bench numbers has been helping all around, strength and physique wise.

OK, now a little decision time.

Will need all of you to weigh in here so tagging any and all who've been on my journey lately! @Hyde @SkRaw85 @Dustin07 @PolishHamm3r77 @TheMovement @slimsaw00 @akboom87 @sns8778 @Smont @MrKleen73 @TheMrMuscle @palomene

Apologies if I've missed anyone!

I turn 42 next year, and while age is a number and all of that, it puts me solidly into masters territory/back half of anyone's career in sport usually. To be clear, I've never competed in anything sport wise - Bodybuilding or Powerlifting. But I think next year I'd like the goal of actually doing something competitive.

So, do I target a mid-year BB show? Would help me finally get lean enough that I've honestly never been able to achieve in all my years of lifting, and maybe then I'd be able to keep that going - putting me in a good position from there on out. Feel like I've never really looked the part for how much I love this stuff. Just like the average dad who lifts. Would love to line up my physique with where my thoughts / daily habits are.

Or... I've been having a lot of fun chasing strength goals the past few years. I don't think I'm strong by any stretch of the imagination for those in here, but even just putting #s up on a platform and maybe trying to hit an 850 or 900 total could be achievable if programmed right. And seems respectable. However, also high risk of injury for me tbh. So it's a bit of risk vs reward here as I get older.

Looking back, I've talked about competing on here in BB twice in the past 5 years. Conversely, I've also had 3 sidelining back injuries over the past 4 years, including most recently May of this year.

I was listening to a podcast recently (3DMJ) that was basically saying that you can't really do both effectively when talking about powerbuilding. That it sort of has to be focused time/effort 90/10 one way or the other for any stretch of time.

So there it is, long rant. TL;DR - do I target a BB show or PL meet summer of 2025?
Click to expand...

That is awesome! I’m biased so I’d say go powerlifting first but I’ll say why lol.
1. It is you vs you. Not the discretion of others on how they “feel” you look.
2. Your numbers are in a database that your kids can check out.
3. One meet and you will know if it’s something you want to pursue or not. The people and friends you’ll make are like-minded.


But either route is cool and I feel you should go for it!
 
I'd opt for bodybuilding, but ultimately, both paths offer incredible opportunities for growth and self-improvement, helping you unlock your full potential.
 
Shoulders
Foam rolling
Scap Push Ups
Bird Dogs x10,5,3
Lacrosse ball

DB laterals x Resistance band facepulls
15x3x10 / 3x10

Incline reverse DB Flys
5x12
5x10,10

EZ bar upright rows
+40x3x10

EZ bar biceps curls
+40x3x10

33:31, 132 cals.

Quick and to the point this morning.
 
Segansational said:
Shoulders
Foam rolling
Scap Push Ups
Bird Dogs x10,5,3
Lacrosse ball

DB laterals x Resistance band facepulls
15x3x10 / 3x10

Incline reverse DB Flys
5x12
5x10,10

EZ bar upright rows
+40x3x10

EZ bar biceps curls
+40x3x10

33:31, 132 cals.

Quick and to the point this morning.
Click to expand...

Open palm Facepulls with a band is a little tweak I made a while back and way more effective I believe. Try it with the band running against the back of your hands sometime and open palm. It takes the forearms out of the movement and really isolates rear delts.
 
SkRaw85 said:
Open palm Facepulls with a band is a little tweak I made a while back and way more effective I believe. Try it with the band running against the back of your hands sometime and open palm. It takes the forearms out of the movement and really isolates rear delts.
Click to expand...
That’s how I do them
 
Bodybuilding is way more expensive and stressful. That’s the truth.

Powerlifting is risky on your back - but you could just do bench only and see how you like it. That’s a very minimal investment that does give you a safer way to test the waters.

You can still diet either way.
 
akboom87 said:
Exciting stuff!

So I think first question would be what would be more satisfying for you.

A. Do a BB competition

Or

B. Power lifting comp. Pushing a total # goal


Granted I have no background in either sport as well so unknown for me as well.

Just my opinion so take that for what it’s worth. I would think go the powerlifting comp route would be the way. You could start training a program and are already in a gaining phase. Also would have to debate the risk of injury worth the investment?

BB comp seems to be a huge investment (not saying the PL comp is no less of a investment) just from my limited knowledge from the outside looking in seems like a equally difficult road but in a different sense as in physic/prep/posing etc.

Good stuff though! Like I said not a ton of knowledge in either sport so I’m not a huge resource. Definitely interested to hear other perspectives!
Click to expand...

So, the investment thing is a real consideration. I mean, again, never having done this but BB probably means:

Coach
Posing coach
Posing trunks
Tanning cost
Music cost?
Photo cost
Hotel
Registration

I mean, PL I might still get a coach and there's registration cost. Plus I'd need a singlet, but does seem like less expense total.

SkRaw85 said:
That is awesome! I’m biased so I’d say go powerlifting first but I’ll say why lol.
1. It is you vs you. Not the discretion of others on how they “feel” you look.
2. Your numbers are in a database that your kids can check out.
3. One meet and you will know if it’s something you want to pursue or not. The people and friends you’ll make are like-minded.


But either route is cool and I feel you should go for it!
Click to expand...

I definitely do like the first two points you have there!

BEAST73 said:
I'd opt for bodybuilding, but ultimately, both paths offer incredible opportunities for growth and self-improvement, helping you unlock your full potential.
Click to expand...

There he is! I mean bb has always been my first love.

sammpedd88 said:
Risk vs reward! Which one is going to give you the satisfaction of your hard work with less risk?
Click to expand...

Thanks for weighing in!

That's what I'm still debating. I think PL has more inherent risk with my prior low back injuries. But getting that lean for BB is also not without other health risks of course.

Hyde said:
Bodybuilding is way more expensive and stressful. That’s the truth.

Powerlifting is risky on your back - but you could just do bench only and see how you like it. That’s a very minimal investment that does give you a safer way to test the waters.

You can still diet either way.
Click to expand...

That's interesting, I hadn't thought about the idea of only competing in one or more lifts vs all 3.

SkRaw85 said:
+1 for bench only
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Probably my weakest lift, but per the above, could be a good strategy.

Thanks fellas!

---

Two other logistical thoughts:

Quick scan of local shows have opportunities early April for a PL meet with RPS. BB shows in May and June. I'm sure there are both in the latter part of the year if I look hard enough or expand my radius.

To the point earlier, I can probably roll into the new year training for PL. I have a family trip early March that I think might be tough timing-wise with a long cut prep for either BB show, as I'd want to do at least a 16 week prep...
 
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Bench Test Day
Foam rolling / lacrosse ball
Scap push ups
Bird Dogs
Cat camels

Bench Press:
45x10
95x8
135x6
165x4
185x2 - easy
195x1 - this flew
205x1 - lift off was tough, but a solid rep. New raw PR.

Slingshot:
220x1 - New PR.
Lift off was sh!t, but repped it out. 5# SS RR vs March.

Foam rolling / stretching to finish.

52 mins, 165 cals.

Left shoulder feels a little beat up this AM, so deload is in order. Happy about the raw strength. Could've probably gone for 210, but without a spotter I just didn't feel confident. And for context, I wasn't going over 185 raw back in March, so it's progress!

Also, slept like absolute crap last night. Woke up multiple times, had a crazy dream where I was being chased by a bunch of car thieves in some maze of a neighborhood.

Pre: 1 scoop Zeus
Intra: Same as usual.
 
I think BB and PL are both very good and very challenging sports in very different ways and what I find challenging in them, someone else might not. What I find enjoyable, someone else might not...

I actually feel like both sports are mentally very challenging, and that's a good thing. Both sports will challenge your discipline and grit to see it through. Be it a program for PL PR's, or grinding through the final weeks of a long cut like we watched @MrKleen73 go through.

I think I remember Layne talking about how the most important thing he ever did was drop the first entry fee into the mail though, because it committed him, and once he did that the motivation was lit on fire.

Why not do both? PL first, then cut and BB later?

Segansational said:
I was listening to a podcast recently (3DMJ) that was basically saying that you can't really do both effectively when talking about powerbuilding. That it sort of has to be focused time/effort 90/10 one way or the other for any stretch of time.
Click to expand...

I have a hard time with this one because this is literally Layne's life and I think he's still impressive. Dude is still setting records. He definitely seems more power focused these days, but if you see his recent pics/videos he always stays pretty cut and within striking distance of getting on stage if he wanted to, IMO.

Segansational said:
205x1 - lift off was tough, but a solid rep. New raw PR.

Slingshot:
220x1 - New PR.
Lift off was sh!t, but repped it out. 5# SS RR vs March.
Click to expand...

🔥 🔥 🔥
 
Segansational said:
I turn 42 next year, and while age is a number and all of that, it puts me solidly into masters territory/back half of anyone's career in sport usually. To be clear, I've never competed in anything sport wise - Bodybuilding or Powerlifting. But I think next year I'd like the goal of actually doing something competitive.
Click to expand...
age don't mean **** lol, I turned 42 already. Definitely stronger/bigger than I've ever been before. But I will say when I was competing, or I should say towards my final competition years when I started thinning my comps out, I was enjoying them more and more because I was recognizing all the hard work that I had put in up until the day of the event was done and the event was more "for fun" for me. I was less stressed out about where I was going to rank because I knew I had built as much as I could possibly build for that day, it was just time to go out there and enjoy it with everyone else. Always a ton of camaraderie in these types of events.
 
Dustin07 said:
age don't mean **** lol, I turned 42 already. Definitely stronger/bigger than I've ever been before. But I will say when I was competing, or I should say towards my final competition years when I started thinning my comps out, I was enjoying them more and more because I was recognizing all the hard work that I had put in up until the day of the event was done and the event was more "for fun" for me. I was less stressed out about where I was going to rank because I knew I had built as much as I could possibly build for that day, it was just time to go out there and enjoy it with everyone else. Always a ton of camaraderie in these types of events.
Click to expand...

There’s a 51 yr old a few towns over that benches 500 regularly. He repped 460 for 4 or 5 reps a few months ago 🤣 madness! But consistency wins in the end

This is goals
 
SkRaw85 said:
There’s a 51 yr old a few towns over that benches 500 regularly. He repped 460 for 4 or 5 reps a few months ago 🤣 madness!
Click to expand...
hell yeah! look at fuckin' @dapack dude is still raising the bar. I've been chasing that guy for over a decade and he has a decade on me. I look at what he does in his 50s as setting the bar for where I should be when I'm his age. Boomers raised the bar, Gen X is smashing the bar. Millennials are going to have to look 30 at 60 and lift like they're 25 at 70.

SkRaw85 said:
But consistency wins in the end
Click to expand...

I think about this a lot. feeling thicker, and pretty good about the size I have right now and even though I have made mistakes along the way, spent many years underfed and likely too focused on bodyfat but I still have been a gym rat for 27+ years and to me, it's proof that it took me nearly 3 decades to build what I have. It's a marathon for sure.
 
I would say to target the one that you think will make you the happiest. The one that you will look back on years from now and say - I'm glad I did that - no matter what the outcome or how you place.
 
Segansational said:
Will be fun to do a bit of a test! Yeah, that's actually been the biggest jump and have to assume that bringing that up close to flat bench numbers has been helping all around, strength and physique wise.

OK, now a little decision time.

Will need all of you to weigh in here so tagging any and all who've been on my journey lately! @Hyde @SkRaw85 @Dustin07 @PolishHamm3r77 @TheMovement @slimsaw00 @akboom87 @sns8778 @Smont @MrKleen73 @TheMrMuscle @palomene

Apologies if I've missed anyone!

I turn 42 next year, and while age is a number and all of that, it puts me solidly into masters territory/back half of anyone's career in sport usually. To be clear, I've never competed in anything sport wise - Bodybuilding or Powerlifting. But I think next year I'd like the goal of actually doing something competitive.

So, do I target a mid-year BB show? Would help me finally get lean enough that I've honestly never been able to achieve in all my years of lifting, and maybe then I'd be able to keep that going - putting me in a good position from there on out. Feel like I've never really looked the part for how much I love this stuff. Just like the average dad who lifts. Would love to line up my physique with where my thoughts / daily habits are.

Or... I've been having a lot of fun chasing strength goals the past few years. I don't think I'm strong by any stretch of the imagination for those in here, but even just putting #s up on a platform and maybe trying to hit an 850 or 900 total could be achievable if programmed right. And seems respectable. However, also high risk of injury for me tbh. So it's a bit of risk vs reward here as I get older.

Looking back, I've talked about competing on here in BB twice in the past 5 years. Conversely, I've also had 3 sidelining back injuries over the past 4 years, including most recently May of this year.

I was listening to a podcast recently (3DMJ) that was basically saying that you can't really do both effectively when talking about powerbuilding. That it sort of has to be focused time/effort 90/10 one way or the other for any stretch of time.

So there it is, long rant. TL;DR - do I target a BB show or PL meet summer of 2025?
Click to expand...
My 2cents: Powerlifting meet first as it allows the least amount of change and time commitment. Also for you and the wife having less of an interference there while allowing the little one more time to have your attention. I feel BB priorities can cause some ugly stuff in a household and the commitment puts anything else on the backburner. Just my opinion based on what Ive seen in Golds the last 8 years lol Certainly everyone is different however but Powerlifting is more forgiving in every way.

Now staying healthy is the goal lol.
 
Yesterday's official weigh in:
173.2#, BF 16.3%. Over 5 weeks a gain of +4.6#, +0.6%

Back
Foam rolling
Bird Dogs x10,5,3
Cat Camels
Scap Push Ups
Lacrosse ball

Neutral Grip Pull Ups, 3x6
TRX rows 3x10

Lat pulldowns:
Warm up, 3 plates x 10
7 plates x 8
6 plates x 10
6 plates x 10

Meadows Rows, +20x2x10

Foam rolling to finish.

Pre: 1/2 scoop Forbidden Fruit.
Intra: Same as usual.

57:29, 157 cals.

Picked up these Ryse goodies during the Black Friday sales.

Leaving for the airport in about two hours, but got up and stuck with my normal routine this AM. Just out here trying to do the damn thing!
20241206_175329.webp
 
Segansational said:
Yesterday's official weigh in:
173.2#, BF 16.3%. Over 5 weeks a gain of +4.6#, +0.6%

Back
Foam rolling
Bird Dogs x10,5,3
Cat Camels
Scap Push Ups
Lacrosse ball

Neutral Grip Pull Ups, 3x6
TRX rows 3x10

Lat pulldowns:
Warm up, 3 plates x 10
7 plates x 8
6 plates x 10
6 plates x 10

Meadows Rows, +20x2x10

Foam rolling to finish.

Pre: 1/2 scoop Forbidden Fruit.
Intra: Same as usual.

57:29, 157 cals.

Picked up these Ryse goodies during the Black Friday sales.

Leaving for the airport in about two hours, but got up and stuck with my normal routine this AM. Just out here trying to do the damn thing! View attachment 247960
Click to expand...
Let me know about that golden cookie one. The other 2 I have had and are delicious!
 
TheMovement said:
My 2cents: Powerlifting meet first as it allows the least amount of change and time commitment. Also for you and the wife having less of an interference there while allowing the little one more time to have your attention. I feel BB priorities can cause some ugly stuff in a household and the commitment puts anything else on the backburner. Just my opinion based on what Ive seen in Golds the last 8 years lol Certainly everyone is different however but Powerlifting is more forgiving in every way.

Now staying healthy is the goal lol.
Click to expand...

good points!
 
That’s what I was thinking, the way the dieting makes you crappy and all the detail needed and way it impacts your family plans. You have mentioned home life already feeling strained at times recently.

Bench only, you can eat whatever you want that keeps you at the bodyweight you need and there’s only 2, maybe 3 critical training sessions in a week. Everything else like legs and back is ideal but not priorities during travel. It’s just very weekend warrior if you want it to be, more of a focal point for your regular lifting.

A meet is usually maybe a couple hundred for registration and a year federation membership, you might find one so close you don’t need a hotel, and a singlet can be had for like $50.

So if you have $250, you can compete in a nearby meet. You don’t need to change your diet and there’s 10 thousand great free programs online.
 
Yesterday I got up and did some cardio on a Peleton, 3.53 miles. Not sure I really burned any cals, but just got me moving I suppose. I'm not really into the "class" style set up though.

Finished up with a variety of ab exercises just to round things out.

This morning's workout was just a pump & go. Running the machines...

Hotel Workout.

Seated shoulder press:
30x10
50x10
52.5x10
55x10

Seated Chest Press:
60x10
100x10
115x10
120x

Pulldown Machine:
30x12
70x10
80x10
90x10

Rope curls:
12.5x12
22.5x10
25x10
27.5x10

Rope triceps pressdowns:
22.5x3x10

30:23, 110 cals.

Pre: 1 packet Ronnie Coleman Myoblitz. This was weird, had Sensacool - basically mint flavoring on top of fruit punch.
Intra: Ryse Hydration packet.

Pretty basic hotel gym, mostly cardio equipment and a few machines. Some DBs, small cramped space. Still amazes me when you're in a hotel this size... But the view here was pretty good up on the 32nd floor looking over the Superdome.
20241211_070704.webp
 
Segansational said:
Yesterday I got up and did some cardio on a Peleton, 3.53 miles. Not sure I really burned any cals, but just got me moving I suppose. I'm not really into the "class" style set up though.

Finished up with a variety of ab exercises just to round things out.

This morning's workout was just a pump & go. Running the machines...

Hotel Workout.

Seated shoulder press:
30x10
50x10
52.5x10
55x10

Seated Chest Press:
60x10
100x10
115x10
120x

Pulldown Machine:
30x12
70x10
80x10
90x10

Rope curls:
12.5x12
22.5x10
25x10
27.5x10

Rope triceps pressdowns:
22.5x3x10

30:23, 110 cals.

Pre: 1 packet Ronnie Coleman Myoblitz. This was weird, had Sensacool - basically mint flavoring on top of fruit punch.
Intra: Ryse Hydration packet.

Pretty basic hotel gym, mostly cardio equipment and a few machines. Some DBs, small cramped space. Still amazes me when you're in a hotel this size... But the view here was pretty good up on the 32nd floor looking over the Superdome.View attachment 248001
Click to expand...
Not bad for a hotel session! Also nice view, it looks nice weather wise. It was 0 here this morning 😂
 
That's an awesome view! I could honestly chill in a hotel like that all day long. My mom used to tell me "sometimes all you need is a change of scenery" .
 
Keeping pace and consistency! Man your on to something now!
 
akboom87 said:
Not bad for a hotel session! Also nice view, it looks nice weather wise. It was 0 here this morning
Click to expand...
It was actually uncharacteristically cold for New Orleans, but still only like in the mid-50s
Dustin07 said:
That's an awesome view! I could honestly chill in a hotel like that all day long. My mom used to tell me "sometimes all you need is a change of scenery" .
Click to expand...
Yeah, a nice view for sure of the city. Got to see the Superdome all lit up this morning before the sunrise came up. Was pretty cool.
TheMovement said:
Keeping pace and consistency! Man your on to something now!
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Trying man! There's definitely something just to the routine of it all - There's basically no question in my mind nowadays whether I'll be working out or not. Of course I will.

One last WO this morning before I head back home. Tomorrow will be my rest day.

Legs - Hotel Session
Stretching / foam rolling
Scap push ups
Cat Camels
Bird Dogs x10,5,3

Machine Leg Press:
90x12
145x3x10

Seated Leg Curls:
50x3x10

Leg extensions:
70x3x10

Calf raises:
3x15

Cable trunk twists:
2.5x2x10 per side

Foam rolling / stretching to finish.

45:21, 134 cals.

Pre: 1 packet MAN Game Day
Intra: Ryse Hydration
Post: Fairlife Chocolate Milk

Notes
Lower back has been a little off this week while traveling. Just feels like alignment is a little bit off, but I never sleep well in a hotel bed no matter how nice it might be. Left knee feeling a little creaky and last night my left quad kept firing / twitching before bed.
 
Hyde said:
If I have twitchy muscles, I take a little extra magnesium and that usually helps them relax.
Click to expand...
I've heard that magnesium is good for sleep in general? My wife takes it, but for different reasons.

Shoulders/Arms
Stretching
Cat Camels
Bird Dogs x10,5,3

Incline bench DB laterals
5x3x12
DB laterals x Facepulls:
10x3x12 / resistance band x 3x12

EZ bar curls x Dips:
+30x3x10 / 3x10

Machine curls x TRX triceps ext:
2 plates x 2 x 12 / 2x12

Stretching / lacrosse ball to finish.

Pre: 1 scoop Forbidden Fruit
Intra: Last scoop of All Bulk, 1 scoop BCAAs, 1/2 scoop Glycofuse, 4.5g glutamine

48:25, 154 cals.

Basically still doing this deload-ish workout week, so I dropped everything about 5-10# per exercise and increased to the 10-12 rep range. One more deload tomorrow for flat bench before I get back into it.

Added Supplements:
Liver Assist XT
NAC 250mg
Astragalus 1g
Optimize T
FadogiaXT
Trib 750
Letrone
Rebirth
 
Segansational said:
I've heard that magnesium is good for sleep in general? My wife takes it, but for different reasons.

Shoulders/Arms
Stretching
Cat Camels
Bird Dogs x10,5,3

Incline bench DB laterals
5x3x12
DB laterals x Facepulls:
10x3x12 / resistance band x 3x12

EZ bar curls x Dips:
+30x3x10 / 3x10

Machine curls x TRX triceps ext:
2 plates x 2 x 12 / 2x12

Stretching / lacrosse ball to finish.

Pre: 1 scoop Forbidden Fruit
Intra: Last scoop of All Bulk, 1 scoop BCAAs, 1/2 scoop Glycofuse, 4.5g glutamine

48:25, 154 cals.

Basically still doing this deload-ish workout week, so I dropped everything about 5-10# per exercise and increased to the 10-12 rep range. One more deload tomorrow for flat bench before I get back into it.

Added Supplements:
Liver Assist XT
NAC 250mg
Astragalus 1g
Optimize T
FadogiaXT
Trib 750
Letrone
Rebirth
Click to expand...
I notice my sleep for sure if I go several days without magnesium. Pretty much a staple year round for me.
 
Magnesium is an essential mineral used for many things from neurology, relaxing the muscles after contraction, healthy blood pressure regulation, mood, etc. We cannot get it sufficiently from food, especially for someone who is a lifter. It’s one of the very few supplements that most people should be taking.

Astragalus at that dose has some immune benefits, but if you want kidney support you need at least 3g daily. Just FYI without knowing your reason for using it!
 
akboom87 said:
I notice my sleep for sure if I go several days without magnesium. Pretty much a staple year round for me.
Click to expand...

Going to give it a shot. Sometimes I just don't want to use melatonin, as that only helps with falling asleep - not staying asleep anyways.

Hyde said:
Magnesium is an essential mineral used for many things from neurology, relaxing the muscles after contraction, healthy blood pressure regulation, mood, etc. We cannot get it sufficiently from food, especially for someone who is a lifter. It’s one of the very few supplements that most people should be taking.

Astragalus at that dose has some immune benefits, but if you want kidney support you need at least 3g daily. Just FYI without knowing your reason for using it!
Click to expand...

I'll definitely keep some on hand for when I have that overactive muscle twitch.

Will bump the astragalus up as well.

Bench Deload
Foam rolling / stretching
Bird Dogs x10,5,3
Lacrosse ball
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
45x12
95x10
135x8
155x6
155x6
155x6

Machine Chest Press:
6 plates x 3 x 12

Machine Flys
3 plates x 2 x 12

Pre: 1 scoop Forbidden Fruit
Intra: Same as yesterday

1 hr 9 mins, 153 cals.

Yesterday was definitely off. Everything was irritating me. One week into PCT, but just added the test boosting supps (yesterday was day 2). No real drive this AM. Did 1 cap Magnesium Glycinate last night pre-bed. No noticeable effects, but will be using all this week to test out.
 
So the normal daily recommended intake of magnesium is 400mg for the average person. So this is going to be 3-4 capsules usually depending on yours is dosed. I take 400 every night, often over an hour before bed - it rarely makes me feel directly sleepy, just possibly more relaxed.

It’s like a B vitamin. You’re not going to feel much, but it’s important if you want things to run optimally.
 
Hyde said:
So the normal daily recommended intake of magnesium is 400mg for the average person. So this is going to be 3-4 capsules usually depending on yours is dosed. I take 400 every night, often over an hour before bed - it rarely makes me feel directly sleepy, just possibly more relaxed.

It’s like a B vitamin. You’re not going to feel much, but it’s important if you want things to run optimally.
Click to expand...
Same here I just pop my 4 in the evening. Does not make me sleepy or anything but just a more restful easier sleep for me.
 
sometimes I'll pop a melatonin gummy a half hour before bed, I think that they truly do wind me down a lot, but my normal staple was always just ZMA. I pulled up the deets to see what the mag content was, seems to be on par with Hyde's suggestion:

1734362897691.webp
 
Hyde said:
So the normal daily recommended intake of magnesium is 400mg for the average person. So this is going to be 3-4 capsules usually depending on yours is dosed. I take 400 every night, often over an hour before bed - it rarely makes me feel directly sleepy, just possibly more relaxed.

It’s like a B vitamin. You’re not going to feel much, but it’s important if you want things to run optimally.
Click to expand...
One i have is Qunol brand, 420 mg for 2 caps. Will try that out at full dose. Forgot last night anyways.

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

Close Grip Lat Pulldowns:
3 plates x 12
6 plates x 10
7 plates x 10
7 plates x 10

Deadlifts, double overhand grip:
45x10
95x8
135x6

There must be something off on my form or alignment while I'm pulling as even 135# caused me to pause. Didn't hurt anything, but left side had that sense of an underlying twinge just on the top of my backside/hip. Again, just listening to my body I stopped here.

I'm sure there's also something to the motor memory of the movement since I've been away from it, but was of course very dissappointed here. Not giving up yet on DLs, I may try working on light sumo pulls to see if that goes any better for me. Or maybe reverting back to mixed grip.

Single arm DB Rows
30x3x10

Just finished off with a light weight isolation movement, braced, so as not to cause any trunk twisting.

Fitbit didn't record at all.

Last scoop of Forbidden Fruit, so will be switching things up. I've been sitting on a tub of Dethroner so may use that. Or may go with Superhuman Pre Bad Santa, because 'tis the season.
 
Segansational said:
One i have is Qunol brand, 420 mg for 2 caps. Will try that out at full dose. Forgot last night anyways.

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

Close Grip Lat Pulldowns:
3 plates x 12
6 plates x 10
7 plates x 10
7 plates x 10

Deadlifts, double overhand grip:
45x10
95x8
135x6

There must be something off on my form or alignment while I'm pulling as even 135# caused me to pause. Didn't hurt anything, but left side had that sense of an underlying twinge just on the top of my backside/hip. Again, just listening to my body I stopped here.

I'm sure there's also something to the motor memory of the movement since I've been away from it, but was of course very dissappointed here. Not giving up yet on DLs, I may try working on light sumo pulls to see if that goes any better for me. Or maybe reverting back to mixed grip.

Single arm DB Rows
30x3x10

Just finished off with a light weight isolation movement, braced, so as not to cause any trunk twisting.

Fitbit didn't record at all.

Last scoop of Forbidden Fruit, so will be switching things up. I've been sitting on a tub of Dethroner so may use that. Or may go with Superhuman Pre Bad Santa, because 'tis the season.
Click to expand...
This might not be your problem, but for me when I was having issues with the deadlift I had to narrow my stance. I was trying to be to wide and nothing worked and it was ****. I’m just a tad under shoulder width which feels super narrow but way better for me.
 
Segansational said:
There must be something off on my form or alignment while I'm pulling as even 135# caused me to pause. Didn't hurt anything, but left side had that sense of an underlying twinge just on the top of my backside/hip. Again, just listening to my body I stopped here.
Click to expand...

Sounds identical to where @SkRaw85 and I had DL related issues. After many specialists, massage therapy, chiro, imaging, etc the solution for me was very light RDL's to improve posterior strength and rom, as well as very very high rack pulls to get the value of heavy stimulation on the system.

by light weight I mean 95lb RDL's taken out of a rack when I had a 455lb deadlift for sets of 20. and by heavy weight, I mean about 385lb rack pulls nearly as high as I could get them, over the knee, when 135lbs from the ground was painful enough to make me puke.
 
akboom87 said:
This might not be your problem, but for me when I was having issues with the deadlift I had to narrow my stance. I was trying to be to wide and nothing worked and it was ****. I’m just a tad under shoulder width which feels super narrow but way better for me.
Click to expand...



Dustin07 said:
Sounds identical to where @SkRaw85 and I had DL related issues. After many specialists, massage therapy, chiro, imaging, etc the solution for me was very light RDL's to improve posterior strength and rom, as well as very very high rack pulls to get the value of heavy stimulation on the system.

by light weight I mean 95lb RDL's taken out of a rack when I had a 455lb deadlift for sets of 20. and by heavy weight, I mean about 385lb rack pulls nearly as high as I could get them, over the knee, when 135lbs from the ground was painful enough to make me puke.
Click to expand...

Will actually try both of those things moving forward too. I forgot about your RDL fix @Dustin07

Haven't done a proper cardio session in a bit and it showed. 27 mins on the bike, followed by 2x5 mins heavy bag work had me fully gassed.

This week has been a bit of a drag so far, between end of year work deliverables, prepping (or lack thereof) for holiday season / gift shopping, planning for this big vacation in March, and other general life things I seem to keep forgetting... stress is definitely at a high right now, as is my temper. Things should get a bit better after today's workday ends, as people start to dissappear until the new year, so just trying to make it through the week...
 
Your cortisol is already high from the cycle/PCT, and your test is low, and probably low relative to estrogen typically.

If you have an Ashwagandha sup or something like SNS Stress & Anxiety or Mood Support, now’s the time.
 
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