Segansational's Motivation Log

kenpoengineer said:
I have the Pro version and like them for no-gym hotel workouts. They really hit the support muscles much like a set of gymnastics rings will do.
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Yeah, I'd love to find a gym that has the still rings to work on...

Weight 164#
Cardio, bike
Supersets
DB Laterals x 15#
DB front raises x 15#

Bent over DB Laterals x 15#
Upright rows +40#

Pull ups x 12,12,10
Rotator cuff ex band x 10,10,10
 
TRX bands are a great addition if the allowance is there
 
Hit the snooze button this morning, so a bit of an abbreviated workout:

EZ bar curls x 12, +70x10,10,10
Machine curls x 62.5 x 10,10,8
DB hammer curls x 25 x 10,10,10
Rope ext x 70 x 10,10,10
V bar Triceps press downs x 140 x 10,10,10
Dips x 15,15,15
 
Cardio, treadmill
Smith BP x 12, +90x10, +100x10, +105x10
Incline DB Press x 45 x 10,10,5
Cable crossovers x 3 plates x 10,10,10
Ab machine crunches x 62.5 x 15,12,
 
Looking to offload most of my Supp stash if anyone's interested. Lots of OL, lots of pre's. Some old stuff. PM if you're interested.

Today's workout was lackluster. Don't know what to do to get that drive back. Just not finding it enjoyable lately.

Cardio, bike
Smith BB Rows x 12, +90x10, +95x10, +100x10
Pull ups x 8 - felt a twinge in my shoulder doing straight bar, so switched to the angled after the first set. x10,8
Seated cable rows x 150 x 10,10,10
Supersets
Lower back ext
Ab machine crunches x 75#
 
163.5#
Added 0.5 scoop of Mesomorph to Conqu3r Unleashed stim - free. Went for preexhaustion on my legs prior to compound movements.
Cardio, bike
Leg ext x 110#
Seated leg curls x 105#
Squats +90#
Leg press calves x 230#
Abs, knee raises x 15,10,10
 
Been a bit since checking in last, but got in a workout this morning. Work / travel schedule these next few weeks is crazy. Will try to fit in workouts where I can.

Cardio, treadmill
Smith Bench Press x 12, +90,+100,+110#
Incline DB Press x 45,50,50#
Machine Chest Press, Neutral Grip x 100#
Cable Crossovers x 3 plates
Abs
 
Weighed in this morning at 165.5#, 17.2%. Been keeping up with workouts when I can, but averaging b/w 2 - 3 WO per week. With the holidays it will also be difficult, but going to try and keep it up for maintenance. Was traveling the past two weeks, but had a few good hotel workouts thrown in there.

Quick post of today's wo:

Bike
Squats
Supersets Seated Leg Ext w/Seated Leg Curls
Leg press calves
SLDLs
Abs
 
Man the road whoops ya behind huh
 
TheMovement said:
Man the road whoops ya behind huh
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Truth. Working out still remains part of my daily routine, but I'm not quite as fanatical about it these days.

But with that, here's my holiday PRE-WO!
Cardio, treadmill
Sets of 3 x 10:
Preacher machine
EZ bar curls
Rope curls
Overhead Triceps rope ext
Dips
V bar Triceps press downs
 
Half the battle is simply "showing up". Remember that health is a journey and not a destination.
 
Well, after doing some major damage this weekend (much needed mental break), weighed in at 166.5#. This is heavier than I like to sit at, so I'll be trying to focus on consistency just to get back to a more manageable weight for me, probably closer to around 160ish.

Picked up some basics this weekend over black Friday at NP, and in a gift exchange got some additional New Zealand whey. So guess I've gotta not let it go to waste!
 
Really? 167 is too high weight for you? Interesting as I'm 5'6" and 163. What are your goals? Curious.
 
kenpoengineer said:
Really? 167 is too high weight for you? Interesting as I'm 5'6" and 163. What are your goals? Curious.
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Yeah, honestly when I'm much over 163ish I balloon with fat gain around my midsection and I just feel uncomfortable. At this point, with life changes, I'm just trying to stay more active and healthy than anything else. Not let myself get out of control. I used to have dreams of grandeur, haha, but not as much anymore.

Also, from your avi you look more of a solid 163, where as I am a rather soft 167 right now.
 
Weighed in on Monday at 165.5# so already down a pound just by refocusing a bit and having a bit more dietary discipline during the week. Going to be tough with holiday parties through Dec.

Had a quick shoulder workout yesterday and hit up arms today. Still waiting on NP to fulfill my missing order, but got confirmation it's on its way. Trying to figure out how to return some new gym clothes I bought online which were completely ill fitting.
 
Got my missing item from NP. Still no response on social media from Gymshark. Disappointing.

Was exhausted this morning, so expected a bad workout. But, had a great chest pump on low weights surprisingly, so turned into a positive! Been doing 0.5 - 0.75 scoop of Neogenix Cryoshock lately (low dose DMAA), intra OL Triumph with Glycergrow, and 3 caps KNO3.
 
Checking in. Just got a suspension trainer for workouts at home. Picked up the WOSS Attack. Today had my first workout with it, all upper body until I can get a mat in my basement. Definitely a good pump / burn. The instability component is unique as well.
 
Happy New Year!!!
 
Happy New Year man!!!
 
TheMovement said:
Happy New Year man!!!
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Same to you brother!

Today marks my second workout of 2017! Starting the year off right. Weighed in at 167.5#, 17.9% BF. So I've definitely let myself get too soft. I'll look to get down closer to 15% again, which is more comfortable for me. Then reassess.

Currently going back onto a superset routine, adding in more bodyweight (now that I have TRX at home) and compound exercises. Already feeling more core work with this set up.

Today's workout:

Cardio, treadmill
SS:
Conventional deadlifts
Pull ups

Close Grip Seated Cable Rows
Straight arm Lat pulldowns

Lower back ext
Ab machine crunches

Still working to get rid of my supp stash, so this AM popped 2 caps of Magnum Heat Accelerated, and 1 scoop TRIUMPH + 5 g BCAAs.

Staples continue to be 2 tablets of Vitmore and 2 fish oil soft gels. Whey protein shake 1 - 2x per day.
 
Upped Magnum Heat caps to 4/day, split into 2 doses. Also added in 1g agmatine to TRIUMPH. May start dosing that daily vs just on WO days.

Today was legs. Running plus Squats doesn't always sit well with me, so if anyone has a varying major leg exercise (not leg press), let me know.

Also, what are people's opinions on SLDLs stance width? Should I go for wider stance or closer?
 
Today was rough. Arm workout, but legs were super tight so biking was slow. Also just felt overall muscle soreness, so my intensity just wasn't there.
 
Weighed in yesterday at 163.5# with no clothes on. So was able to drop some weight pretty quick in the new year so far. I still feel like my midsection is way too soft though, so let's see if we can keep up the momentum without sacrificing rest of my form...

Quick cardio with chest superset workout today.
 
Drop those Lbs man!
 
Been a tough week mentally with personal things going on. But still made time for the gym.

Home workout on Monday, Tues leg day, Thurs arms, today shoulders. Maintaining Cardio and upped caps of Magnum to 3 x 2 times per day. Huge crash though last night around 9 PM.
 
Been dealing with a lingering cold since Saturday, haven't been able to shake it. Thought it'd be gone by now with rest, but so far no luck. Haven't worked out since the weekend. That approach hasn't worked, so I'm going to try working out tomorrow AM. Can't sleep either, took some melatonin about an hour ago with no effect. Probably need to look for a new sleep aid.
 
Day 1 of getting back on track after 2 weeks of no gym due to a cold. Did a week of LISS on the bike but that was it. So stats at the moment look like this:

Weight 163.5#
BF 17.0%

Unhappy with the level of bodyfat at the moment. Need to reevaluate priorities again. Downed 1 scoop of DVST8 white cut, intra 1 scoop TRIUMPH plus 1 g agmatine and 5 g BCAA. POST-WO 1 scoop PES Select Iced Mocha.

Cardio elliptical with Chest / tri workout.
 
Two home workouts this week.

Wed, back/biceps, a mix of free weight and TRX exercises.

Fri, legs/shoulders. This was my first real leg workout using the TRX.
 
Hows life been man?
 
TheMovement said:
Hows life been man?
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Well, honestly, my personal life has been full of some really high highs and some really low lows lately. Not stuff I'd want to get into on here as this is a workout log, but all part of life I suppose. You know where to find me on chat if you want more details. Just trying to stay even keeled through it all. Glad to be back on track with workouts though as that helps keep the rhythm seem normal.

Everything good with you? Did you ever end up doing that meet?
 
Back at work and at the gym after off last week. Still got in a few home workouts. Legs today. Keeping head up and looking ahead.
 
Chest and tris today. Got in late, so supersetted everything. Good chest pump. I've mentioned this before, but I'm not sure how to get that overall muscle thickness mostly associated with muscle maturity. But I've been working out for over 16 years and I have still yet to get that density...
 
Segansational said:
Well, honestly, my personal life has been full of some really high highs and some really low lows lately. Not stuff I'd want to get into on here as this is a workout log, but all part of life I suppose. You know where to find me on chat if you want more details. Just trying to stay even keeled through it all. Glad to be back on track with workouts though as that helps keep the rhythm seem normal.

Everything good with you? Did you ever end up doing that meet?
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Man sorry to hear things havent been the best! I feel ya on the odd times. Odd, hard, its all the same really. I did end up doing the meet and that **** was tough. I ended up 2nd overall though so I was pretty happy!
 
Segansational said:
Chest and tris today. Got in late, so supersetted everything. Good chest pump. I've mentioned this before, but I'm not sure how to get that overall muscle thickness mostly associated with muscle maturity. But I've been working out for over 16 years and I have still yet to get that density...
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After 6 weeks of floor pressing and adding in a 2-3 sec squeeze at the top my pecs really thickened up. I believe the total stress forced the muscle to adapt and overcome the load. On days I would swap it out pushup holds. The combo of the two took me to the pumps and well beyond.
 
TheMovement said:
After 6 weeks of floor pressing and adding in a 2-3 sec squeeze at the top my pecs really thickened up. I believe the total stress forced the muscle to adapt and overcome the load. On days I would swap it out pushup holds. The combo of the two took me to the pumps and well beyond.
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Was the pushup hold at the bottom during the stretch or at the top of the movement?
 
Low motivation this morning, but still dragged myself to the gym. Workout today was back and biceps. Inspired by some of kenpoengineer workout, threw in wide grip pull ups, straight arm pull downs, close grip pull downs. Also did rack deads to try and work on middle back thickness a bit. 2 biceps exercises to finish it out.
 
Hit shoulders today with LISS Cardio bike session. Wasn't able to make it to the gym, so no legs since I was working out from home.
 
Segansational said:
Hit shoulders today with LISS Cardio bike session. Wasn't able to make it to the gym, so no legs since I was working out from home.
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Im trying to get into cycling a little more seriously but lawd, like any hobby theres a cost.
 
TheMovement said:
Im trying to get into cycling a little more seriously but lawd, like any hobby theres a cost.
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I'm just doing stationary bike, I don't understand the people who go on these long distance rides every morning. But then again, I don't understand how anyone does cardio for enjoyment!
 
Segansational said:
I'm just doing stationary bike, I don't understand the people who go on these long distance rides every morning. But then again, I don't understand how anyone does cardio for enjoyment!
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Yea I wouldnt do more than 2-3 days a week honestly. I hate cardio with a passion! Necessary for this big heart of mine though lol
 
Today's session was chest and tris. Sometimes it's good I guess to remind yourself (or have someone else) remind you of the progress you've made and how far ahead you may be of others. I was a bit hard on myself around how little I was lifting, how now it's harder to lift the same amount or less than I used to. But one of the chatty women at my gym emphasized how I'm still ahead of most my age. Guess it's perspective. We measure ourselves on here to other like minded and competitive individuals. But we're ahead of the curve for the majority.

Today's workout:
Cardio, bike
Bench
Incline DB Press
Low cable crossovers
Dips
V bar Triceps press downs

BTW, happy Arnold weekend! Sad to be missing out this year, it's usually the motivational boost I need this time of year. But with business and life changes ongoing had to forgo it. Sporting my Arnold shirt from the expo in honor.
 
Decent biceps pump after a back / bis session this morning. Started off with some elliptical for cardio.

Seated cable rows 3 x 10
Bent over BB rows 4 x 6
Chin ups 3 x 10
Ez bar curls 3 x 10
Preacher machine curls 3 x 10
 
Getting it in quick! Cardio bike session, followed by supersets for shoulders with the following:

DB front raises
DB laterals
Upright rows
Pull ups
 
Today's workout:
Decided to hit an arm only workout. Haven't done one in a while as I've been doing accessory with chest/back, but I figured I'd switch it up a bit this time around.

Cardio, bike
Supersets
BB Curls +40, +50, +60# x 10 each
Skull Crushers +40 x 3 x 10

DB Curls x 30#
TRX Triceps extension x 3 x 10

TRX biceps curls x 3 x 10
Close Grip press +60 x 12, +75 x 10,10
 
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