Segansational's Motivation Log

Schedule lately has been taking a toll on my body.

Had a great, very active weekend though. It was great weather here in the northeast - Saturday felt like summer. Felt a glimpse of it! That does good for my mindset. Took my son to an outdoor birthday party and let him do one of those bungee jump trampoline things - he was super excited. Plus he decided he wants to play football, so I took him to a free flag football skills clinic and he had a great time! Did some more running around in the afternoon with him and his sister with the football.

Also had another fun pickleball session for myself on Sunday - 1.5 hrs and 512 cals. Will need to improve my core though, as I felt it when twisting my body for my forehand. Love just being an "active" family lately.

But, noting that with more work travel all this week my wife has been taking the brunt of responsibility lately. Going to make sure I take care of home after this trip and bring her something back from this trip to show her I'm recognizing that.

Anyways, workout time:

Accessory Chest
Foam rolling / stretching
Bird Dogs x10,5,3
Cat Camels
Scap Push Ups
Rotator cuff ex, resistance bands 2x12,12

Incline DB Press:
15x12
35x3x10

Floor Press:
45x10
95x8
135x3x6

Machine Flys:
2 plates x 10
3 plates x 10,10

1 hr 4 mins, 150 cals.

Nothing too hard/heavy this AM.

Pre: 1 scoop Dethroner, 1 soft gel Alpha One, plus usual SNS goodies.
Intra: Same as usual.
 
Dustin07 said:
I'm with you man, a little sunshine and temps reaching the 60s is pretty awesome
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Well, here in NOLA it's like 80s all week. I mean, I'll be inside a hotel for most of it, but a guy can dream of the warm weather, can't he?

Found a gym about 10 mins walk from my hotel that does a day pass for $15. That's good enough of a deal for me.

Legs
Bird Dogs x10,5,3
Cat Camels
Stretching

Angled Leg Press:
Empty x 10
+90x3x10

This used to be one of my strongest lifts. This warm up felt heavy this AM. How the mighty have fallen.

Seated calf raises:
Empty x 12
45x3x10

Seated plate loaded leg extensions:
Empty x 10
+5x3x10

Plate loaded was a lot different than a machine.

Lying leg curls:
20x12
30x10
40x10

Hack squat machine:
Empty x 8
+20x3x5

Lower back hyperextensions x flat bench crunches:
x9,8 / x10,10

Foam rolling / stretching to finish.

52:27, 245 cals.

Leg strength is significantly down. I was glad to have gotten in a real dedicated session with some different variations & machines this AM, but i may need to do some focus here soon on a consistent basis. Could blame it on my lower back feeling off, but I'm not going to. Just need to put in more work.

On the positive side, a ton of varied plate loaded, free weight benches, and machines to use at the place I found. Just about anything you could want! Even a sauna I didn't have a chance to use, but you know I will next time. So will be back on Thursday for sure when I have a little more time to spend here!
 
You are getting some of my weather type of weather now. Don't get spoiled 80 is nice but above 90 gets to be pretty rough with the humidity.
 
MrKleen73 said:
Don't get spoiled 80 is nice but above 90 gets to be pretty rough with the humidity.
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Your humidity is so different than ours, its sorta bizzare to me. 90F drives people crazy in Seattle, but its not like in Texas where you can go outside in 68f and see water on your arms/hands. Its just this weird heavy heat. Then you go somewhere arid like Arizona where its 100f and I'm happy as a clam to go golfing all day long and it's so dry you never seem to sweat through your clothes.
 
Went for an organized run/walk this AM.

Totals:

350 cals
2.43 miles
35 mins

Ran the first half, walked the second. 11'34" mile time for the run portion.
 
Yeah our humidity is stupid here especially near the gulf, Austin and Dallas are not as bad. They don't really even have mosquitos, which is pretty awesome.
 
Dustin07 said:
which gulf is that?
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I believe the answer you are looking for is “what is the gulf of America?”

She looks triggered

1743632407100.webp
 
MrKleen73 said:
Yeah our humidity is stupid here especially near the gulf, Austin and Dallas are not as bad. They don't really even have mosquitos, which is pretty awesome.
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Yeah, the humidity here is significant. But being near the water we've been getting a great breeze.
Dustin07 said:
which gulf is that?
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You know, I never actually looked at the Google maps change before. But if it's on the internet, it must be true!

Screenshot_20250403_081414_Maps.webp
 
Went back this AM to the local gym facility I found for a primary bench day + some back for fun before heading out to the airport:

Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Resistance band rotator cuff ex, 2x12,12

Bench Press:
45x10
95x8
135x6
165x4
185x2
195x1

Wasn't sure how my top set would go as I wasn't feeling particularly strong this AM. Almost stopped at 185#, but decided I'd just go for it.

Burnout reps:
155x8

Iso Incline Chest Press (plate loaded):
90x10
140x7,6

Cable crossovers:
25x12
30x10
35x10

Iso-lateral High Rows:
45 per side x 3x10

Iso-lateral Rows:
45 per side x 3x10

Foam rolling / stretching to finish.

Added a little sauna time as well, but the control was broken so I couldn't adjust temp. Wasn't very hot, but put in some time just to relax them muscles.

1 hr 13 mins, 337 cals.

Pre: 1 serving C4 (1/2 packet)
Intra: 1 packet Ryse Hydration, 1 packet Overdrive (creatine and stuff).

Did the sociable thing and went out last night with coworkers. Weird being in a drinking town while not drinking. Ended up staying out much later than I would've liked, so got a much later start to my day. Next time I'll just kindly decline.

Did 18,340 steps though yesterday. My quads are feeling it!
 
[/i]Deadlift Day[/i]

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

Deadlifts, swissies grip:
Warm ups,
45x10
95x8
135x6
155x4 - belted from here on out.
175x1 - acclimation rep.

Working sets, belted.
175x3
175x3
175x3

32:22, 112 cals.

Pre: 1 scoop Juice Daddy Team 3CC version. Someone just mentioned they wondered what @ZOO was up to these days. Tagging him in case he's still lurking somewhere! Clumping up pretty good now, so may start to use this one up before it gets too far gone. This one was a stim bomb!

Intra: 1 scoop Musclesport BCAAs, 1 scoop Kaged Hydra-Charge, 5g creatine, mix of Glycofuse/Karbolyn. Finished up my Glycofuse today...

Notes
Felt tight this AM. A lot of stretching / hip swing movement in between today. Only hit sets of 3 on deads today vs 5 given last week's attempt. Didn't necessarily feel "good", but all in all it felt solid. Really had to force/remind myself to sit back into them and drive with my legs.

Here was a photo of the gym in NOLA from this week:
View attachment 250797
 
Segansational said:
[/i]Deadlift Day[/i]

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

Deadlifts, swissies grip:
Warm ups,
45x10
95x8
135x6
155x4 - belted from here on out.
175x1 - acclimation rep.

Working sets, belted.
175x3
175x3
175x3

32:22, 112 cals.

Pre: 1 scoop Juice Daddy Team 3CC version. Someone just mentioned they wondered what @ZOO was up to these days. Tagging him in case he's still lurking somewhere! Clumping up pretty good now, so may start to use this one up before it gets too far gone. This one was a stim bomb!

Intra: 1 scoop Musclesport BCAAs, 1 scoop Kaged Hydra-Charge, 5g creatine, mix of Glycofuse/Karbolyn. Finished up my Glycofuse today...

Notes
Felt tight this AM. A lot of stretching / hip swing movement in between today. Only hit sets of 3 on deads today vs 5 given last week's attempt. Didn't necessarily feel "good", but all in all it felt solid. Really had to force/remind myself to sit back into them and drive with my legs.

Here was a photo of the gym in NOLA from this week:
View attachment 250797
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I miss Juice Daddy. It was a damn good pre
 
sammpedd88 said:
I miss Juice Daddy. It was a damn good pre
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Yeah, I actually preferred OG Juice Daddy, but miss his stuff. There was a capped focus product he had too that I really liked - not the vicious line - that was a nice add on. Wouldn't mind seeing someone refresh that line up.

BTW, can anyone see the photo I tried to add above? Tapatalk has been acting up lately...
 
Segansational said:
Yeah, I actually preferred OG Juice Daddy, but miss his stuff. There was a capped focus product he had too that I really liked - not the vicious line - that was a nice add on. Wouldn't mind seeing someone refresh that line up.

BTW, can anyone see the photo I tried to add above? Tapatalk has been acting up lately...
Click to expand...
If you’re talking about the gym photo, no. I wouldn’t open for me.
 
Barely rolled out of bed this AM. Lower back felt pretty beat up and yesterday my calves had a wicked pump. Between deadlifts & pickleball this weekend, I think i may have benefitted from taking a break today. Got out of bed at 5:50 from my 5:15 alarm...

Ended up just focusing on LOTS of stretching today. 30 mins of dedicated warming up my body (vs 10-15 mins typically). Nothing really worth posting. The usuals - McGill Big 3, scap work, foam/lacrosse ball, etc.

Was originally planning to hit legs, but knew my lower back would not hold up for squats. Threw in like 10 mins of some VERY light shoulder work, just to do something.

Will take a proper deload after next week (hopefully after hitting that 185# deadlift goal) but may need to take a day off tomorrow if still feeling like this...
 
Light day yesterday did my body some good. Lower back feeling mostly rested / back to normal this AM. Decided to keep off squats and instead ran my accessory chest WO, floor presses to continue to save the lower back.

Accessory Chest

Foam rolling
Scap push ups
Bird Dogs x10,5,3
Rotator Cuff ex, resistance bands 2x12,12

TRX chest press 3x12

Floor Presses:
45x10
95x8
135x6
135x6 - these felt strong.
135x6

Incline BP:
135x8
165x4
155x5 - this felt like the right weight.

Well, that didn't go as expected, but Incline was my last exercise so...

1 hr 9 mins, 241 cals.

Pre: 1 scoop Decim8, 1 soft gel Alpha One, 4 caps PrimeXT, plus SNS staples.
Intra: 1 scoop Musclesport BCAAs, 1 scoop Kaged Hydra-Charge, 5g creatine mono, 1/2 scoop Karbolyn.

Notes
Something bloomed yesterday and allergies are killing me! Sneezing all day plus a little bit of a cough.

Weight: 167.8# (+0.6)
BF: 15.6% (+/- 0.0)
 
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I hope the lower back heals right up and you are able to hit that goal!
 
MrKleen73 said:
I hope the lower back heals right up and you are able to hit that goal!
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Thanks Kleen. Not sure why it's been bugging me, but hoping to test out 185# for a single later this week - and then if all goes well - give it a proper test for reps the following.

Got in 30 mins of steady state cardio this AM on the bike.
 
Leg Day
Foam rolling / stretching
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3

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

BB Squats:
45x12
95x8
135x6,6,6

Didn't want to go heavy this AM. Back feeling OK, but didn't want to tax it too much if I'm planning on doing deadlifts later on.

RDLs, 1" bar only, 2x10

1 hr 5 mins, 186 cals.

Pre: 2 scoop Superhuman Pre, 1 soft gel Alpha One, 4 caps PrimeXT, SNS staples.
Intra: Same as prior

Notes
Been very tired in the afternoon the past few days, basically since being home from travel. Could barely keep my eyes open late afternoon yesterday, so grabbed a Ghost energy (sour green apple Warheads) on the way home from work. Just not feeling at my best lately, but trying to push through this next week... I may try to do a sauna/cold plunge session this weekend to try and recover a bit if I can carve out some time.

Will be starting up some CurcuPrime (completely forgot I had this!) for my lower back today post-shower. Just hoping it doesn't have a smell.
 
Segansational said:
Leg Day
Foam rolling / stretching
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3

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

BB Squats:
45x12
95x8
135x6,6,6

Didn't want to go heavy this AM. Back feeling OK, but didn't want to tax it too much if I'm planning on doing deadlifts later on.

RDLs, 1" bar only, 2x10

1 hr 5 mins, 186 cals.

Pre: 2 scoop Superhuman Pre, 1 soft gel Alpha One, 4 caps PrimeXT, SNS staples.
Intra: Same as prior

Notes
Been very tired in the afternoon the past few days, basically since being home from travel. Could barely keep my eyes open late afternoon yesterday, so grabbed a Ghost energy (sour green apple Warheads) on the way home from work. Just not feeling at my best lately, but trying to push through this next week... I may try to do a sauna/cold plunge session this weekend to try and recover a bit if I can carve out some time.

Will be starting up some CurcuPrime (completely forgot I had this!) for my lower back today post-shower. Just hoping it doesn't have a smell.
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Feeling the same 😂

Getting the work in though 💪🏻
 
Segansational said:
Notes
Been very tired in the afternoon the past few days, basically since being home from travel. Could barely keep my eyes open late afternoon yesterday
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as the years go by I believe more and more that the DST change truly does have a negative effect.

Hubberman has had a LOT of discussion on the importance of a.m. and p.m. light exposure. I'm definitely becoming more aware of the value of sunrise myself. My favorite time of year has always been when mornings are earliest and the sun beats my alarm clock in the morning, those are by far the easiest days to wake up. When the sun doesn't come up until later, like when we are in work, your system is totally screwed up. then we add DST and the sun stays up too late. creates a bad cycle.

https://twitter.com/x/status/1909997002068512963
 
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Just an arm session to round things out this week since:

Foam rolling
Cat Camels
Lacrosse ball work

Machine preacher curls
2 plates x 12
3 plates x 3 x 10

EZ bar curls, +40x3x10

TRX triceps ext, 3x12

Reverse grip triceps pulldowns, resistance bands 20x3x10

~57 mins when all said and done stretching/warm ups included.

Pre: 1 scoop Dethroner, 1 soft gel Alpha One, 4 caps PrimeXT, SNS staples.
Intra: Same as prior.
 
you guys all get a lot more stretching in than I do, lol. unless I'm fighting an injury pretty much my stretching is doing the movement with an empty barbell. although I do tend to grab that empty barbell and do a circuit of RDLs, power cleans, cleans, press, curls, and jerks before I get into my squats or deads.
 
Dustin07 said:
as the years go by I believe more and more that the DST change truly does have a negative effect.

Hubberman has had a LOT of discussion on the importance of a.m. and p.m. light exposure. I'm definitely becoming more aware of the value of sunrise myself. My favorite time of year has always been when mornings are earliest and the sun beats my alarm clock in the morning, those are by far the easiest days to wake up. When the sun doesn't come up until later, like when we are in work, your system is totally screwed up. then we add DST and the sun stays up too late. creates a bad cycle.

https://twitter.com/x/status/1909997002068512963
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I am not discounting this, obviously waking up in the dark does make it a little harder to wake up. However my circadian rhythm stays pretty intact throughout out the year. That may have something to do with the fact I never wake up to light in the morning anymore. The sun is never out at 4:45AM no matter what time of year it is. I tend to start getting tired and wearing down to pass out around 8:30 or 9:00PM any time I have not taken a pre-workout, and that moves from to around 9:30-10:30 if I took a pre-workout. Occasionally later, but it is due to stims, not circadian rhythm.

Dustin07 said:
you guys all get a lot more stretching in than I do, lol. unless I'm fighting an injury pretty much my stretching is doing the movement with an empty barbell. although I do tend to grab that empty barbell and do a circuit of RDLs, power cleans, cleans, press, curls, and jerks before I get into my squats or deads.
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For me I would say the only direct stretching I do is for my trap and RC Regions. Other than that my stretched positions during lifting is keeping me more flexible than most people who stretch regularly.

@Segansational - I hope you start feeling better!
 
MrKleen73 said:
I am not discounting this, obviously waking up in the dark does make it a little harder to wake up. However my circadian rhythm stays pretty intact throughout out the year. That may have something to do with the fact I never wake up to light in the morning anymore. The sun is never out at 4:45AM no matter what time of year it is. I tend to start getting tired and wearing down to pass out around 8:30 or 9:00PM any time I have not taken a pre-workout.
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a lot of (I believee) it is because your length of day is more stable then ours, I notice all my friends closer to the equator are less effected than the far north and far south. My friend in New Zealand is actually more similar to you. Up here in Seattle we have a long period of time where the sun doesn't come up until we've been at work for a few hours already, and it goes down long before we hit the highway to head home in the winter, so the 1 hour shift in the spring right when we are starting to see sunrise again plays a pretty nasty role. car wrecks and cardiac issues spike during that time too.

1744380798455.webp
 
@Dustin07 I think what you think is “stretching” is what would generally be considered soft tissue work - a yogi would laugh at my warmup protocols because they are nearly entirely dynamic.

You have to be able to safely move into the necessary ROMs you’ll be demanding of your body - that’s it. So how tight you are going into the session is going to largely determine what you need. It’s extremely individual, and you should notice variations in your preparedness just based on what your recent training & activity is, or even the time of day. I don’t NEED much at all for most evening sessions, but in the morning I can be stiff as a board often. You also need to get your tissue up to operating temp before you really start loading up the weights. Again, this is going to very a lot.
 
Dustin07 said:
as the years go by I believe more and more that the DST change truly does have a negative effect.

Hubberman has had a LOT of discussion on the importance of a.m. and p.m. light exposure. I'm definitely becoming more aware of the value of sunrise myself. My favorite time of year has always been when mornings are earliest and the sun beats my alarm clock in the morning, those are by far the easiest days to wake up. When the sun doesn't come up until later, like when we are in work, your system is totally screwed up. then we add DST and the sun stays up too late. creates a bad cycle.

https://twitter.com/x/status/1909997002068512963
Click to expand...

Dustin07 said:
a lot of (I believee) it is because your length of day is more stable then ours, I notice all my friends closer to the equator are less effected than the far north and far south. My friend in New Zealand is actually more similar to you. Up here in Seattle we have a long period of time where the sun doesn't come up until we've been at work for a few hours already, and it goes down long before we hit the highway to head home in the winter, so the 1 hour shift in the spring right when we are starting to see sunrise again plays a pretty nasty role. car wrecks and cardiac issues spike during that time too.

View attachment 251020
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Yeah, that could definitely be a part of the issue. Most of us here don't enjoy the winter months when it is dark by the time most people leave work. However as far as sleep or whatever it just doesn't affect that many people that much. Some people whine about it and say they are thrown off by it but for me missing an hour of sleep is going to be a very minimal disruption, and I still sleep the same amount of hours that Sunday anyway, it is just an hour later when I wake up and I go to sleep when I get tired. The wife and I try to be in the bedroom to start winding down by 8:00-8:30 so it keeps me pretty close to my normal sleeping pattern. Also, like I mentioned it is always dark when I get up and I don't make it out into the sun until I go for my walk midday which according to Huberman does nothing for circadian rhythms. So I think it just has less of an effect on me personally due to my early wake up time precluding that I never see sun or catch any UV rays before midday.
Hyde said:
@Dustin07 I think what you think is “stretching” is what would generally be considered soft tissue work - a yogi would laugh at my warmup protocols because they are nearly entirely dynamic.

You have to be able to safely move into the necessary ROMs you’ll be demanding of your body - that’s it. So how tight you are going into the session is going to largely determine what you need. It’s extremely individual, and you should notice variations in your preparedness just based on what your recent training & activity is, or even the time of day. I don’t NEED much at all for most evening sessions, but in the morning I can be stiff as a board often. You also need to get your tissue up to operating temp before you really start loading up the weights. Again, this is going to very a lot.
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Well said Sir!
 
Well, failed on all fitness fronts this weekend. No weight workouts all weekend, and ended up sleeping in this morning. My body just has seemingly been having trouble recovering. Not entirely sure if it's just sleep related, but trying to listen to my body.

Had my last pickleball session on Sunday though, so another 528 cals burned over 1.5 hrs.

Been doing 1 pump of CurcuPrime daily in the AM for my lower back. 3 days of this routine did seem to help my left side, but yesterday my right was bugging me. May have been over compensating. Rotating CurcuPrime, so we'll see if that helps.
 
Came into this AM unsure if I was going to hit Bench or Deads. But I was leaning towards deads just because of the challenge, but was also balancing not chasing too hard vs how my body was feeling.

But anyways...

Deadlifts
Foam rolling / stretching
Bird Dogs x10,5,3
Lacrosse ball work

RDLs, 1" bar empty x 2x10

Deadlifts, Swissies grip:
Warm ups,
45x10
95x8
135x6 - belted from here on out.
160x4 - even this felt heavy today.
185x1
Single went up fine, but had to remind myself to keep core tight on the descent.

Working sets:
185x3
185x3
185x3
185x3 - called it here, so as not to risk form breaking down.

Foam rolling & lacrosse ball work on glutes.

1 hr 9 mins, 198 cals.

Pre: 1 scoop Defiant Unleashed, 1 soft gel Alpha One, 4 caps PrimeXT, SNS staples
Intra: Same as prior.

Notes
Well, didn't hit my log goal of 185x3x8 today, so guess it's time to pay up @MrKleen73! Miscalculated at some point and thought I had an extra week in there. But all in all, I am glad to hit 185 for reps after my last set back (not calling it an injury). So, time to take the power back. Can't be too mad about performance today though - midstrength now and on the up & up - without causing any pain.
 
Segansational said:
Came into this AM unsure if I was going to hit Bench or Deads. But I was leaning towards deads just because of the challenge, but was also balancing not chasing too hard vs how my body was feeling.

But anyways...

Deadlifts
Foam rolling / stretching
Bird Dogs x10,5,3
Lacrosse ball work

RDLs, 1" bar empty x 2x10

Deadlifts, Swissies grip:
Warm ups,
45x10
95x8
135x6 - belted from here on out.
160x4 - even this felt heavy today.
185x1
Single went up fine, but had to remind myself to keep core tight on the descent.

Working sets:
185x3
185x3
185x3
185x3 - called it here, so as not to risk form breaking down.

Foam rolling & lacrosse ball work on glutes.

1 hr 9 mins, 198 cals.

Pre: 1 scoop Defiant Unleashed, 1 soft gel Alpha One, 4 caps PrimeXT, SNS staples
Intra: Same as prior.

Notes
Well, didn't hit my log goal of 185x3x8 today, so guess it's time to pay up @MrKleen73! Miscalculated at some point and thought I had an extra week in there. But all in all, I am glad to hit 185 for reps after my last set back (not calling it an injury). So, time to take the power back. Can't be too mad about performance today though - midstrength now and on the up & up - without causing any pain.
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Early a.m. workout is be apt to go for bench. Laying down and all!!!🤣
 
Way to put in the work chasing that goal. The work was more important that the goal, it created consistency and a goal for you that you might not have pushed so hard for without the challenge. Way to push yourself, call this a win even with not quite making it, you still reaped the benefits of the more targeted training.
 
MrKleen73 said:
Way to put in the work chasing that goal. The work was more important that the goal, it created consistency and a goal for you that you might not have pushed so hard for without the challenge. Way to push yourself, call this a win even with not quite making it, you still reaped the benefits of the more targeted training.
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Definitely! Thanks for setting it up.

Pretty subpar strength today. Went to hit Bench and barely made numbers, lol.

Bench Day
Foam rolling
Cat Camels
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
45x10
95x8
135x6
165x4
185x1

Slingshot:
185x5

Burnout reps:
155x5
Strength just wasn't there today.

Machine Chest Press:
7 plates x 3 x 10

Machine flys:
3 plates x 3 x 10

59:13, 152 cals.

Weight check in yesterday: 168.5#
BF: 15.7%

While increasing my cals slightly lately, particularly with pre-bed protein, going to try to monitor so I don't get above 16% BF.

Pre: 1 scoop Juice Daddy 3CC version, 1 scoop Superhuman Pump, 1 soft gel Alpha One, 4 caps PrimeXT, + SNS staples.
Intra: 1 scoop Xtend BCAAs Zero Sugar Grape, 1 scoop Kaged Hydra-Charge, 5g creatine mono, 1/2 scoop Karbolyn. This will be my new intra-mix this month.

Notes:
This Xtend flavor is terrible. No wonder it was on sale.
Last day of PrimeXT after 3 bottles.
Have about a week of Pepti-Plex left too, and will move to Pepti-bolic for two bottles to replace it.

Alpha One & Pump Pre don't mix. Tore up my stomach pretty good...
 
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Segansational said:
Definitely! Thanks for setting it up.

Pretty subpar strength today. Went to hit Bench and barely made numbers, lol.

Bench Day
Foam rolling
Cat Camels
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
45x10
95x8
135x6
165x4
185x1

Slingshot:
185x5

Burnout reps:
155x5
Strength just wasn't there today.

Machine Chest Press:
7 plates x 3 x 10

Machine flys:
3 plates x 3 x 10

59:13, 152 cals.

Weight check in yesterday: 168.5#
BF: 15.7%

While increasing my cals slightly lately, particularly with pre-bed protein, going to try to monitor so I don't get above 16% BF.

Pre: 1 scoop Juice Daddy 3CC version, 1 scoop Superhuman Pump, 1 soft gel Alpha One, 4 caps PrimeXT, + SNS staples.
Intra: 1 scoop Xtend BCAAs Zero Sugar Grape, 1 scoop Kaged Hydra-Charge, 5g creatine mono, 1/2 scoop Karbolyn. This will be my new intra-mix this month.

Notes:
This Xtend flavor is terrible. No wonder it was on sale.
Last day of PrimeXT after 3 bottles.
Have about a week of Pepti-Plex left too, and will move to Pepti-bolic for two bottles to replace it.

Alpha One & Pump Pre don't mix. Tore up my stomach pretty good...
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Xtend's old grape flavor was actually good, I wonder why they changed it. I haven't used it since back in the days when i first started doing IF using the Lean Gains morning training protocol of 10g BCAA's intra workout and 10g BCAAs about an hour after training then eating a meal around noon.
 
MrKleen73 said:
Xtend's old grape flavor was actually good, I wonder why they changed it. I haven't used it since back in the days when i first started doing IF using the Lean Gains morning training protocol of 10g BCAA's intra workout and 10g BCAAs about an hour after training then eating a meal around noon.
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Well, this is the "zero sugar" version, so that might be why too. Once they sold, they ended up making a zillion different versions of Xtend.

Yesterday was cardio only. Ended up sitting in an uncomfortable chair all morning for work and that messed with my lower back. Took a quick arm swinging walk in the afternoon to try and flush out the low back.

Today's session was legs. Lower back still bugging me a little, so didn't push anything too hard.

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

Seated leg ext, 3 plates x 3 x 10 - felt good.

Squats:
45x10
95x8
135x6
155x3x5

TRX calf raises, plate raised, 3x15

Foam rolling / stretching to finish.

57:09, 148 cals.

Pre: 1 scoop Total War, 1 soft gel Alpha One, SNS staples.
Intra: Same as last weight session.

Headed to the in-laws this weekend for Easter stuff and some belated bday celebrations for my son. No workouts planned. Official deload next week.
 
Odd they made a zero sugar version when I am pretty sure the OG version was sugar free already. That is why I was using it. It just had l-glutamine, BCAA's, I think some electrolytes and the flavoring. I wonder if it is using one of the more natural artificial sweeteners which I tend to dislike compared to sucralose.
 
MrKleen73 said:
Odd they made a zero sugar version when I am pretty sure the OG version was sugar free already. That is why I was using it. It just had l-glutamine, BCAA's, I think some electrolytes and the flavoring. I wonder if it is using one of the more natural artificial sweeteners which I tend to dislike compared to sucralose.
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Yeah, will have to look at the profile when I get home. Honestly, I got it for like $7 on blowout when my VS closed, so didn't really look to close before I grabbed it.
 
Segansational said:
Yeah, will have to look at the profile when I get home. Honestly, I got it for like $7 on blowout when my VS closed, so didn't really look to close before I grabbed it.
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Sometimes getting a deal is more important than enjoying it.
 
You know I love my stims. Excited that I just grabbed a tub of KJ Labs Doomsday, Hawaiin flavor during an Easter Sale! Arrives Wednesday...

Same guys who make Smash AMF... IYKYK.

This is a stim bomb!

Supplement Facts (Per Scoop – 12.86g)

L-Citrulline – 6000mg

Beta-Alanine – 3200mg

Caffeine Anhydrous – 350mg

Theobromine – 100mg

Guarana Extract (22% Caffeine) – 100mg

DMHA – 50mg

DMBA – 300mg

Phenyl Piracetam – 20mg

GBB – 20mg

Other Ingredients: Sucralose, Citric Acid, Malic Acid, Calcium Silicate, Natural and Artificial Flavors
 
Had a great weekend celebrating the kids and with family. Slept like dog sh!t though. Even last night back in my own bed. Thinking it may partly be the pre-bed protein shake, but Sat was just the bed & uncomfortable heat.

Deload Week

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

Bench Press:
45x12
95x10
135x3x8

Incline DB Flys:
15x3x10

Foam rolling / stretching / lacrosse ball to finish.

56:44, 163 cals.

Pre: 1 scoop Dethroner, 1 soft gel Alpha One. SNS staples.
Intra: Same as prior.
 
Hyde said:
@Dustin07 I think what you think is “stretching” is what would generally be considered soft tissue work - a yogi would laugh at my warmup protocols because they are nearly entirely dynamic.

You have to be able to safely move into the necessary ROMs you’ll be demanding of your body - that’s it. So how tight you are going into the session is going to largely determine what you need. It’s extremely individual, and you should notice variations in your preparedness just based on what your recent training & activity is, or even the time of day. I don’t NEED much at all for most evening sessions, but in the morning I can be stiff as a board often. You also need to get your tissue up to operating temp before you really start loading up the weights. Again, this is going to very a lot.
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For sure. It's funny you mention Yogi's cause when I was doing a lot of running + lifting I still believe that yoga sessions once a week or twice a month was a life saver for me even though I hate yoga. It is funny how personal it all is though as you work through ROM. I always start light, empty barbell, 95lbs etc and work up and if something is sore/tight (usually adductor or something) I have to get squats over say 185+ before things feel good. Whereas my son and my buddy both look half retarded when squatting 225 or less. like the weight is so light for them they just don't have the focus, they get squirrely, but once they hit between 275-315+ their form just gets dialed in and the look fantastic.

MrKleen73 said:
Yeah, that could definitely be a part of the issue. Most of us here don't enjoy the winter months when it is dark by the time most people leave work. However as far as sleep or whatever it just doesn't affect that many people that much. Some people whine about it and say they are thrown off by it but for me missing an hour of sleep is going to be a very minimal disruption, and I still sleep the same amount of hours that Sunday anyway, it is just an hour later when I wake up and I go to sleep when I get tired. The wife and I try to be in the bedroom to start winding down by 8:00-8:30 so it keeps me pretty close to my normal sleeping pattern. Also, like I mentioned it is always dark when I get up and I don't make it out into the sun until I go for my walk midday which according to Huberman does nothing for circadian rhythms. So I think it just has less of an effect on me personally due to my early wake up time precluding that I never see sun or catch any UV rays before midday.
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another thing that's been on my mind the past few weeks with the DST is that this last run of var I did with a little epiandro did not serve me well. I had decided to cut it short, shortly after the DST changeover when I was feeling like absolute trash, anxious, slightly elevated BP etc. and a lot of what I was blaming on the time change might have been just my poor reaction to the PED's or a combination of the two. Because lately since going back fully natty I've really felt fantastic.

Segansational said:
Notes
Well, didn't hit my log goal of 185x3x8 today, so guess it's time to pay up @MrKleen73! Miscalculated at some point and thought I had an extra week in there. But all in all, I am glad to hit 185 for reps after my last set back (not calling it an injury). So, time to take the power back. Can't be too mad about performance today though - midstrength now and on the up & up - without causing any pain.
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I've been disconnected a bit on AM but it seems to me like even if you didn't hit your top end goal, you did a good job of building up your base and there is a lot of 2025 left to keep pushing!
 
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