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Segansational's Motivation Log

Leg Day. Afternoon session.

Pre: 2 scoops YOLO Darkside

BB squats: warm up x12, increasing weights x10,8,6
SLDLs 3x10
BB Front Squats 3x10
Alt BB lunges 3x10

45:56, 403 cals
 
Pre: 1 scoop ZEUS
Intra: 1 scoop each Amino Infusion, MOAB, TANGO, Canteen, Cluster Bomb

Rotator cuff ex x11
Bench press warm up x 12, x10,7,5
Incline BP 3x10
DB incline flys 3x10
Close grip BP x10, decreased weight x10,10
Seated DB shoulder press x10,10

49:10, 229 cals
 
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ecause of the upcoming holiday I'm hitting the weights 3 days in a row, then taking Thurs/Fri off. Today is day 2.

Pre: 1 scoop El Chapo
Intra: 1 scoop each Amino Infusion, MOAB, Tango, Canteen, Cluster Bomb

Resistance band neutral grips 3x12
BB rows 3x10
Deadlifts, increasing weights 3x10
EZ bar curls 3x10
EZ bar upright rows 3x7
DB laterals x bent over DB laterals 3x10
EZ bar reverse grip curls 3x10
Resistance band facepulls 3x12

1 hr 2 mins, 534 cals

Another really good session, uninterrupted. Feeling beefy. Weighed in yesterday at 154.8#, so a lot of rebound weight since the end of my cut, but planning to put it to good use. Still looking very vascular and have moderate abs. Using light weights on some of the later movements and really seeing some of my upper body imbalances. Might need to do some iso exercises. The yohimbine in El Chapo had me sweating good this morning!
 
Pre-Thanksgiving workout. Leg day. Trying to grow these chicken legs into turkey legs!

Pre: 1 scoop ZEUS
Intra: 1 scoop each of Amino Infusion, Tango, MOAB, Canteen, Cluster Bomb

EZ bar SLDLs warm up x10, 3x10
BB Front squats 3x10
Calf raises 3x20
BB squats, increasing weight on each set x10,10,7
Alt BB lunges x10,7

59:49, 449 cals

Hope everyone has a great holiday, eats good food with family and friends, and stays thankful for the things we all have!
 
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nough free play. Time to get back into it. Thanksgiving eating and no workouts is over. Started off light with a 30 min cardio and abs session yesterday. My mental mood was really off yesterday. Back has been bothering me the past few days, both mid and lower back. Slept on the heating pad last night and feeling a little better this AM.

Pre: 1 scoop ZEUS
Intra: 1 scoop each Amino Infusion, MOAB, Tango, Canteen, Cluster Bomb.

Rotator cuff resistance band ex 2x12
Resistance band flys x15,12,12
Bench press warm up x12, working set x10,8,6
Incline Bench Press 3x10
Incline DB flys x12,10,
Close grip BP x6,9,4 / drop set x5
Bench dips 3x12
Overhead BB press x10,10,10

1 hr 8 mins, 473 cals

Probably going to do an undisciplined bulk for the month of Dec, then kick it into high gear with a more structured bulking program in the new year.
 
Decided to follow some of the basics around the #DEADCEMBER program @HokiePride

Started off testing weights out a bit:

50x12, 160x2, 220x1 - note that with my weight set up currently, 220# is the most I can load on the bar so will be calculating weights based off that number.

DEADCEMBER Day 1.
130x8, 140x8, 150x8 - last working set felt reasonably good.

Rest of my pull day.
BB rows, increasing weight x10,10,8
DB laterals x12,10,10
BB curls x8,8
Upright rows x8,8

46:48, 371 cals

Pre: 2 scoops YOLO Darkside
Intra: 1 scoop each Amino Infusion, MOAB, Tango, Canteen, Cluster Bomb
 
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DEADCEMBER Day 2.
Snatch grip deadlifts: 95x6, 100x6, 110x6,6 - note that with the weights I have my first set should have been a little less and my 3rd set should've been about 5# less. This is the first time I've done this movement, but the last two sets I could feel the lat activation from the wider grip.

45 min PAUSE - son woke up before 6 AM.

Bench press: 120x8, 130x8, 140x8 - calculated weights based off 205#.
DB shoulder press x6, decreased weights x8,8

~35 mins, 303 cals

Had to do a much abbreviated WO this morning, but will be trying to follow full Sorinex Deadcember workout including accessory lifts now that I see how they have it set up.

Pre: 2 scoops Convict Stim, Pelican Bay Breeze - was hoping this would be refreshingly tropical, but something in it doesn't cover well. A bit of a back end burn from the bioperine I think, or the paradoxine. Good effects, coldness from the Y. @uforce
Intra: same as usual concoction, minus the carbs this morning.

Started @sns8778 Stress & Anxiety yesterday, so will be hoping that helps with my mood which tends to get a little depressed over the winter.
 
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DEADCEMBER Day 3.
Warm up DB SLDLs x12
Paused rack deadlifts - 3,3x110, 3x120, 3x130, 3x150, pause was just below or just above the knee
Front squats 3x90, 3x95, 3,3x100 - was supposed to start this 10# lighter but miscalculated. Also based off of a 140# weight which was a guess. I just didn't feel like testing a max. Oh well.

Did my own thing for accessory lifts:
Step ups with weights in hand 3x6
Superset with DB SLDLs 3x10

30:01, 263 cals

Hip flexors felt a bit tight today. Did a few hip thrusts and foam rolling after. Plus 3 sets of planks (30 sec) x Russian medicine ball twists.

Just wasn't feeling waking up this morning. Plus lifts of 3 reps just don't feel right to me. More set up than lifting.

Pre: 1 scoop Total War Bubble Gum, 2 caps Special Forces
Intra: 1 scoop each of Amino Infusion, MOAB, Tango, Canteen, Cluster Bomb
 
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Day 4 & 5 were off days for the program, as are all weekends. Back in the gym this AM.

DEADCEMBER Day 6.
Rack deadlifts, warmup x12
140x8, 155x6, 160x6, 170x4

Bench press, warm up x12
130x8, 140x6, 155x6, 165x1, 140x5
Well, overreached on top set and failed. Was supposed to hit 4 reps. Disappointed in myself. Dropped weight and did a few reps for good measure. Not sure how I feel about secondary lifts being one of the big 3 after deadlifting, but will keep at it for now...

Giant set
DB laterals x EZ bar curls x Skull crushers 3x10, this was a killer finisher!

Foam rolling cool down. Not going to lie, felt like I might puke for the first time in a long time after working out. LOL. Think this one def put a strain on my CNS.

57:12, 417 cals

Pre: 1 scoop ZEUS
Intra: 1 scoop each Amino Infusion, MOAB, Tango, Canteen, Cluster Bomb
 
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DEADCEMBER Day 7.
Warm up with stretching and hip thrusts.
Deficit deadlifts warmup x12, 140x6, 155x6, 150x4, 155x4 - did these on my 10# plate. Since I hang weights off the bar though, these probably aren't considered true deficit deads. Also, miscalculated my weights on set 2 and went too high. Lower back felt a bit tight on final rep.

BB Squats: 140x6 , 155x6, 160x4, 180x4 - Was supposed to hit 170# for set 3. Changing up weights and doing all the calcs between sets is a pain, not going to lie.

Superset
Goblet squats x Alt DB lunges 2x10

43:50, 311 cals

Pre: 1 scoop Total War Jurassic Blood, 2 caps Special Forces
Intra: Same cocktail as yesterday.
 
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DEADCEMBER Day 8.
Rack deadlifts, warm up x12
155x5, 170x5, 5, 175x5 - 2nd set should have been 165#

Standing overhead BB press, 4x5, increasing weights 5# each set

DB rows x BB shrugs x10,10,8 - increasing weight on DB rows each set

38:23, 288 cals

Pre: 1 scoop Total War Vice City, 2 caps Special Forces
Intra: Same cocktail as yesterday.

May need to set my alarm about 15 mins earlier so I can get my full workout in. Son woke up again on the earlier side and decided not to go back to sleep. So might need to push wake time to before 5 AM. Will test it out tomorrow.
 
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DEADCEMBER Day 9.
Slow eccentric deadlifts, warm up x12
140x3, 155x3, 170x3, 175x3
Slowly working my weights back up and feeling pretty good with progression so far.

Slow eccentric BB squats, warm up x12
155x3, 170x3,3, 190x3

Superset
DB bench press x EZ bar curls 3x10
Increasing weights for each set of DB BPs

Swiss ball crunches 3x12

1 hr 8 mins, 555 cals

Worked out later than I normally do, so this was also post-meal 1 (multigrain waffle, protein almond butter, 1 cup of coffee with creamer).

Pre: 1 scoop Total War Dark Side, 2 caps Special Forces
Intra: Same cocktail as yesterday
 
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DEADCEMBER Day 10.
Workout was almost immediately interrupted by my son waking up this morning, so had to restart a bit later than I had hoped.
Rack Deadlifts, warm up x12
JOKERS WILD - cool concept, basically your number of reps are dictated by what cards you randomly draw from a deck! I drew a 7, 4 (multiple x 2), J and A (face cards worth 8):
130x7 , 150x8, 160x8, 170x8

Bench press, warm up x 12
JOKERS WILD, cards drawn: 2,6,9,7
120x4, 140x6,9, 160x7

Superset
21s, resistance band curls x resistance band triceps extensions 3x10
Arms were on fire after this one!

34:57, 206 cals

Pre: 1 scoop ZEUS
Intra: same cocktail as yesterday
 
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DEADCEMBER Day 13.
Was ready to get back in the gym after the weekend of rest days.

Rack deadlifts, warm up x12
160x5, 175x5, 190x3, 200x3

BB front squats, warm up x10
120x5, 130x5, 150x3, 155x

Superset
Rear foot elevated DB split squats x 30 sec planks, x6 - decreased weights, x10,10
I can tell that my strength or alignment here is off when I have my left foot forward, as I tilt slightly. Will need to work on some isolaterals on this side to correct.

Finished with lots of stretching and some hip thrusts.

54:56, 393 cals

Worked out post-meal 1 today.
Pre: 1 scoop Total War Vice City, 2 caps Special Forces
Intra: Ran out of Tango, so switched up to a tub of V1tal1ty I've had for a while. Basically creatine, betaine, phosphatidyl serine. So, 1 scoop Amino Infusion, MOAB, Canteen, V1tal1ty, Cluster Bomb.

Got an early xmas present for the gym, a power tower. SportsRoyal is the brand if anyone's interested. It's in a million pieces, so I'll post up when I have it set up. But should allow for dips, pull ups, leg raises, push ups. Will pick up a pulley system and that should cover a lot of my bases.
 
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DEADCEMBER Day 14.

Rack deadlifts, warm up x12
190x3, 200x3, 210x3

Bench press, warm up x12
140x5, 150x5, 160x3, 175x3

Accessory lifts, giant set:
Neutral grip pull ups to failure x6,7,9
DB flys 3x8, increased weight on 2nd set
DB hammer curls 3x10, decreased weight on 2nd set

Superset:
DB overhead press 3x8
BB rows 3x5

Ended with some foam rolling and stretching.

Workout post-meal 1.
Pre: 1 scoop Total War Zombie Blood, 2 caps Special Forces
Intra: Same cocktail as yesterday, but swapped flavors of Canteen. Now using Plum Fusion.

1 hr 24 mins, 579 cals

Today's workout felt pretty good. It's been a while since I've pushed some of my weights and I handled all of it pretty well.

Power tower is fully assembled! Pretty straightforward and seems to be made well, but already figured out that without weighing it down pretty significantly I wont be able to do the TRX off of it.
 
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DEADCEMBER Day 15.
Rack deadlifts, warm up x12
120x3, 130x3, 140x3, 155x3 - 3 sec pause on way up
Hip flexors felt tight this morning, so did some stretching and bridge work after the first set

BB squats, warm up x12
130x3, 140x3, 155x3, 170x3

Superset
SLDLs 3x10
Calf raises 3x15

~41 mins, ~350 cals?

Fasted workout this morning.
Pre: 1 scoop ZEUS
Intra: Same cocktail as yesterday

Weights definitely feeling easier on the lighter days, so the strength program is working.
 
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Due to my son being sick, I missed a workout, so I'm off by a day. So today I'll be making up for my Day 16 lifts and working out again tomorrow.

Here's the set up:

DEADCEMBER Day 16.
Deadlifts, warm up x12
Sumo deadlifts, 130x3, 140x3, 155x3

Rotator cuff resistance band ex x12,12
BB overhead press, warm up x10
80x5, 85x5, 90x5, 100x3

Giant sets
Neutral grip pull ups to failure, x8,8,
DB rows 3x5
Triceps extensions 3x12

DB Bench Press 3x5
DB laterals 3x8
EZ bar Bicep Curls 3x10

1 hr 1 min, 508 cals
Upper body felt completely pumped after this workout!

Pre: 1 scoop Total War Bubble Gum, 2 caps Special Forces
Intra: Ran out of MOAB, so now will be only taking 1 scoop of Amino Infusion, Canteen, V1tal1ty, and Cluster Bomb intra-WO.
 
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This one's for fun. DEADCEMBER DAY 17. Dead dice!

Rack deadlifts, warm up x12
155x5, 170x4,4, 175x3, 155x5, 170x4
Rolled the die and got the number of reps shown above at different %s.

BB Squats, warm up x12
155x6,6, 200x2, 155x6, 190x3,3
Same as above, dead dice!

SLDLs 3x10
Medicine ball crunches, to failure

Missed starting my fitbit, so didn't catch the time or cals burned. Lower back was bothering me a bit on my left side a little since yesterday, so will probably do some massaging and heat this evening.

Post-meal 3.
Pre: 2 scoops YOLO Dark Side
Intra: Same cocktail as yesterday.
 
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jtmass said:
why the low volume? The weights you're handling for your BW isn't much.
Click to expand...
Well, the first and most obvious answer is that I'm just not that strong, lol. So what might be relatively light weights for others is just what I'm currently working with. I actually threw out my back last winter too, so I'm a bit gun shy any time my back starts acting up.

The second, and longer answer, is that I'm following a strength/deadlifting program and so am roughly following the reps/%s that they recommend on the days I lift. Basically, I'm calculating %s off of 220#, 240#, and 205# for deadlifts, squats, and bench press. When I was younger and used to work with higher weights, my squat was in the 300s at its peak, but I never really mastered deads or bench. But never cracked an 800# total for the big 3. Long story short, I'm not trying to ego lift and injure myself, but at the same time I am working on bringing back some more respectable numbers.

So for the TL:DR version,
I'm weak AF.
I'm working on it.
 
Set up for DEADCEMBER Day 20.

Rack deadlifts, warm up x12
175x3, 190x2, 200x1, 210x1

Rotator cuff ex, resistance bands 2x10
Bench press, warm up x12
165x3, 175x2, 180x1, 190x1 - Failed last set, lift off just wasn't there well enough.

Supersets:
Neutral grip pull ups to failure, x10,10,8 x Close Grip BP 140x3x5
EZ bar skull crushers x EZ bar curls 3x5

56:28, 397 cals

Pre: 1 scoop ZEUS
Intra: Same cocktail as last workout

Finally picked up a few more weight plates to add to my collection. Paid a little more than I had wanted for them, but should allow me to load up the bar to 280# at home now.
 
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DEADCEMBER Day 21.

Rack deadlifts, 140x3,3,3 - this felt like a warm up, but following the program since Thurs is PR day.
BB squats, warm up x10
155x3,3,3

Giant set:
DB lunges 3x10
SLDLs 3x10
Planks 30 sec hold, 3 sets

Added in this superset st the end of my workout because it felt too short:
Bench dips 3x12
Handle Push ups x12,10,8

46:08, 371 cals

Pre: 1 scoop Total War Tier Operator flavor, 2 caps Special Forces. This stuff tastes just like a Red Bull if you like them!
Intra: Same cocktail as yesterday
 
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DEADCEMBER Day 22.

Deadlifts, 110x10, 130x8, 150x6 - this was supposed to be sets of 1 rep each, but that just seemed like a waste. So I went for higher reps, we'll see if I pay for it tomorrow on PR day.

Standing overhead BB press, warm up x10
105x3, 110x2, 120x1 - these were supposed to be 1 rep each as well, but upped them a bit.

Accessory lifts, giant set:
Strict Neutral Grip Pull ups x6,4
EZ bar curls x8,6
DB BP 2x8

Stretching and foam rolling to finish up.

38:37, 275 cals

Pre: 1 scoop Total War Hero vs Villain, 2 caps Special Forces
Intra: 1 scoop Amino Infusion, Canteen, V1tal1ty

Ended up having to sit with my son in the morning, so ended up taking my pre about an hour or so before actually lifting. Skipped out on carbs pre.
 
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DEADCEMBER Day 23. PR Party!

Set up for tomorrow, will adjust as needed.

Deadlifts, warm up x12
130x3
160x1
175x1
200x1
220x1 - working PR

Attempt #1:
240x1 - PR, felt good.

Attempt #2:
260x1 - PR, this was a grinder.

Attempt #3:
280x0 - Failed.

Well folks, this was an OK session. Was hoping to hit the top set, but couldn't get it off the ground. Honestly, I don't remember if 260# is a true PR or not, as I used to have better overall big lift numbers when I was at a commercial gym (and younger, lol). But given that I started this month with 220# as the working PR that I calculated all of my lifts from, I'll take it.

Pre: Total War RTD Green Apple, 2 caps Special Forces
Intra: 1 scoop each Amino Infusion, Canteen, V1tal1ty, Cluster Bomb.
Post-WO: 1 Little Debbie Christmas Tree Cake, 1 scoop MRE Lite in vanilla unsweetened almond milk, 1 banana, 1 multigrain waffle with PB.

Cool down with lots of stretching and foam rolling. Last workout before the holidays and taking a few days off. MERRY LIFTMAS!!

35:02, 278 cals.
 
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Hope everyone had a great few days off! Back to our regularly scheduled program.

DEADCEMBER Day 27. Dead Flip.

Deadlifts, warm up x12
190x1, 185x2, 190x1,1 - Dead flip takes a coin and you flip it 4 times, for 4 different sets of either 90% x 1, or 85% x 2. These felt good and easy. Can't wait to push it again.

Rotator cuff ex, resistance bands 2x12,10
Bench Press, warm up x12
185x1,1, 175x2, 185x1 - Dead flip protocol.

Accessory lifts, superset:
Neutral grip pull ups to failure x10,8,9
Close grip BP 135x3x8

PAUSE

Giant set:
DB rows 1x8, increased weight 2x5
Resistance band triceps pressdowns 3x12
EZ bar curls 3x8

Had a great session today, must've been the few days of rest!

46:10, 359 cals

Post-meal 2.
Pre: 1 scoop ZEUS
Intra: Same cocktail as previous workout.
 
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DEADCEMBER Day 28. 12 Days of Xmas.

Basically this is running the rack with deadlifts, but with 1 rep per set. Not going to show all of the weights and exercises here, but I'll post up the workout from Sorinex.

Deadlifts, warm up x12
Working sets 130 to 200#.
Accessory lifts as shown.
No down time between except for changing the weights.

Finished up with foam rolling and stretching. This was probably the only workout so far that seemed "forced" and somewhat ridiculous, but all in all this has been a great program. I would love for them to do one for bench!

46:05, 378 cals.

Post-meal 2.
Pre: 1 scoop Total War Zombie Blood, 2 scoops Special Forces
Intra: Same as usual, minus the carbs.
 
DEADCEMBER Day 29.

Snatch deadlifts, warm up x12
105x3, 115x3, 130x3

BB squats, warm up x12
Hip flexors felt tight today, somewhat preventing me from squatting deep.
155x3,3,3

Giant set:
Walking lunges, 3 x 5 lengths across the room
DB SLDLs 3x8
Plank holds, 30 secs

47:47, 366 cals

Post-meal 2.
Pre: 1 scoop Total War Vice City, 2 caps Special Forces
Intra: Same cocktail + carbs.
 
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DEADCEMBER Day 30.

Deadlifts, warm up x12
130x1, 155x1, 180x1 - calculated these off my new working max of 260#. Aiming to hit 270 tomorrow!

Bench press
105x12, 125x1, 140x1

Accessory lifts, giant set:
Resistance band triceps pressdowns 2x8
Seated DB press 2x8
Neutral grip pullups 2x3

31:41, 218 cals.

Post-meal 2.
Pre: 1 scoop Total War Vice City, 2 caps Special Forces
Intra: Same cocktail as yesterday

Tomorrow is PR redemption day. LFG.
 
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Here we go. DEADCEMBER Day 31. REDEMPTION DAY.

Deadlifts, warm up x10
130x3
155x1
175x1, unbalanced - was off on my weights here so left side was lighter by 5#.
210x1, this felt easy.
235x1, this was +15# over my starting weight PR at the beginning of the month. Not easy, but went up semi-smoothly.
270x1, New working PR since last week +10#, +50# since start! Tough, but not really a grind. Was stoked about this. Man, chasing these weights is addictive!

Calculated these %s off the new working PR from last week. Happy to have gotten these lifts. I've really enjoyed this program and will be keeping deads in my rotation into the new year.

And while I was at it, why not try to PR on bench?

Rotator cuff ex, resistance bands 2x15,12
Bench press
105x3
125x1
140x1
165x1
185x1
205x - Failed again. My lift off seems to be the problem, anyone have any tips for improving on that?

1 hr 6 mins, 510 cals.

Last workout of 2021 is in the books! Felt good to finish out this year strong, literally and figuratively. Here's hoping 2022 is a better one. Happy new years AM fam!
 
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Thinking about using Smolov Jr for increasing my bench, anyone here try it before?

Invalid Link Removed

Basically 4 days/wk lifting, increasing sets/weights and decreasing reps on each day.
 
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First real workout of the new year. Chasing my old bench 1 RM, and if things go well will keep going to 225#. Also planning to put on some mass these first couple months.

Pre: 2 scoops Kraken Bombsicle
Intra: 1 scoop of Amino Infusion, Canteen, V1tal1ty, Cluster Bomb, 5 g taurine.
Post: 1 scoop Green Beret Chocolate, 1 cup unsweetened vanilla Silk almond milk, 1 piece of Nature's Promise triple berry pie

Smolov Jr. Day 1, Week 1.
Rotator cuff ex, resistance bands 2x12
Bench press, warm up x12
140x6x6

Accessory chest/triceps work:
Neutral grip push ups 3x10
Dips 3x8
Triceps pressdowns, resistance bands 3x12

41:20, 236 cals
Soundtrack: Iron Maiden

As this program is M/W/F/Sat, I will likely add in Back on Tues, Legs on Thurs, for 6 days/wk. Wilk keep in deadlifts probably around 75% of my new working max, so that I can keep up the strength gains I made this past month. Plus accessory lifts of tris/bis/shoulders/abs on bench days.

Current weight: 158.2#
 
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Have to get up super early tomorrow, back to reality. :( Prepping ahead of time for my AM workout. Planning on doing tomorrow:

Updated
Deadlifts, warm up 140x10 - reflecting on this, I should probably keep warm ups a hair lower in weight. Think I'll use 120# next go round.

Working sets:
200x6,4,4 - Grip strength needs work as it hindered my 2nd pull.

BB rows 120x3x10
Neutral Grip Pull Ups, 3 sets to failure - 6,4,5

Pre: 2 scoops Kraken
Intra: Same as yesterday
Soundtrack: Audioslave

36:40, 260cals

Ended up skipping the AM workout and hitting the weights in the afternoon. A bit winded, but had good lat mind-muscle connection.
 
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Segansational said:
Have to get up super early tomorrow, back to reality. :( Prepping ahead of time for my AM workout. Planning on doing tomorrow:

Updated
Deadlifts, warm up 140x10 - reflecting on this, I should probably keep warm ups a hair lower in weight. Think I'll use 120# next go round.

Working sets:
200x6,4,4 - Grip strength needs work as it hindered my 2nd pull.

BB rows 120x3x10
Neutral Grip Pull Ups, 3 sets to failure - 6,4,5

Pre: 2 scoops Kraken
Intra: Same as yesterday
Soundtrack: Audioslave

36:40, 260cals

Ended up skipping the AM workout and hitting the weights in the afternoon. A bit winded, but had good lat mind-muscle connection.
Click to expand...
chris cornell had a great voice-a true talent.

btw-great workout!!!
 
Iwilleattuna said:
Great back , traps,quads and arms/delts. I am thinking classic would be a great fit. It's just leaning down a bit and seeing how you'd look. Vascularity is popping
Click to expand...
Thanks brother! I'm between classic and men's physique if I did ever step on stage...
thebigt said:
chris cornell had a great voice-a true talent.

btw-great workout!!!
Click to expand...
Yeah, so many great songs came from his bands and solo work.

Just trying to look respectable around here. lol.

Today's workout:

Rotator cuff resistance band ex, 2x12

Bench press, warm up x10
155x5x5 - last two sets were a bit tough, unsure how my next bench session will go. I find it hard to remember what set I'm on when I use the same weight for more than 2 or 3 sets...

Then realized I was supposed to do 7 sets...

Accessory lifts, chest/shoulders:
DB flys 3x10

Finished last two sets of bench...

DB laterals 3x12
Upright rows 3x8

Pre: 2 scoops Kraken
Intra: Same as yesterday
Soundtrack: James Harden's pre-game mix on Amazon music

51:49, 290 cals

Looks like my new routine has me working out in the afternoons now, so this may just be the new normal. Been dealing with some headache and body ache issues, hope I'm not coming down with a cold...
 
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Segansational said:
Thanks brother! I'm between classic and men's physique if I did ever step on stage... Yeah, so many great songs came from his bands and solo work.

Just trying to look respectable around here. lol.

Today's workout:

Rotator cuff resistance band ex, 2x12

Bench press, warm up x10
155x5x5 - last two sets were a bit tough, unsure how my next bench session will go. I find it hard to remember what set I'm on when I use the same weight for more than 2 or 3 sets...

Then realized I was supposed to do 7 sets...

Accessory lifts, chest/shoulders:
DB flys 3x10

Finished last two sets of bench...

DB laterals 3x12
Upright rows 3x8

Pre: 2 scoops Kraken
Intra: Same as yesterday
Soundtrack: James Harden's pre-game mix on Amazon music

51:49, 290 cals

Looks like my new routine has me working out in the afternoons now, so this may just be the new normal. Been dealing with some headache and body ache issues, hope I'm not coming down with a cold...
Click to expand...
hope it's not covid also-if you can get tested i would-it's better to know, imo.
 
thebigt said:
hope it's not covid also-if you can get tested i would-it's better to know, imo.
Click to expand...
All good, tested negative.

Today's workout:

EZ bar SLDLs, warm up x12
+80x10,10,10
BB squats, warm up x10
200x3x6
DB walking lunges, 3 sets of 4 x across the room

Swiss ball crunches, 3 sets to failure

Pre: 1 scoop Kraken, 2 caps Special Forces. Used less Kraken today as I added R&R from Hypd Supps intra-WO which has 150 mg VASO6. So total still remained 300 mg.
Intra: 1 scoop R&R (EAAs+VASO6) Blue Ocean flavor.
1 scoop each Canteen, V1tal1ty, Cluster Bomb.
Soundtrack: 50 Cent / Eminem

53:03, 364 cals

Today's WO was less than stellar, 200# on squats felt heavier than it should've. Could be the lack of caffeine. Oh well.
 
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Snow hit the NE last night, so kids are home today. AM workout back in effect.

Rotator cuff ex, resistance bands 2x12

Bench press, warm up x10
165x8x4

No accessory work today as tomorrow is another bench session.

Body definitely starting to feel it. @Hyde is probably right that this much work on bench might not work out for me. But so far the weights and reps are feeling pretty good. We're almost at the end of week 1. So let's see what 1 more lift session plus rest does for me.

45:34, 193 cals

Fasted workout.
Pre: 2 scoops Kraken, 1 cup coffee with creamer
Intra:
1 scoop R&R, 1 scoop Condemned Labz C Block10 (25 g Carb10)
1 scoop Canteen, V1TAL1TY, 5g taurine
Soundtrack: Tool
 
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Happy new year man!
 
TheMovement said:
Happy new year man!
Click to expand...
Same to you brother!

Today's WO. In progress...

Rotator cuff ex, resistance bands 2x12

Bench press, warm up x10
175x6x3 - Supposed to hit 9 or 10 sets, but stalled out after 6 on lift off.

Considered skipping today's WO since my lower back was acting up a bit after sled pulls with the kids, shoveling/pushing a broken snow blower up and down a hill, etc. But couldn't give in with not even a full week under my belt.

Was actually my joints that were giving me trouble today. Left elbow and shoulder joints.

45:43, 196 cals

Pre: 2 scoops Kraken, 1 cap SNS Eria Jarensis - wanted to give myself a little boost for today's heavy session.
Intra: 1 scoop each R&R, Canteen, V1tal1ty, 7g taurine, C-Block10
Soundtrack: Rick Ross
 
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Slept in this AM, but my back did not feel good this morning. As the day went on it seemed to loosen up, so I still hit a quick bench session. Thinking I may skip back day tomorrow though...

Smolov Jr, Week 2, Day 1.
Rotator cuff ex, resistance bands 2x12

Bench press, Warm up x10
155x6,6,6,6,5,4 - the first 3 to 4 sets went up fast, felt good. Stalled out on 5th (?) set. Didn't give myself much rest time between, so probably would've hit it if I hadn't been in a hurry.

Had to get in and out this morning, so no accessory work. Forgot to start timer, so this is a little bit of an underestimate.

Time: 20:35

Pre: 1 cup coffee w/creamer, 1/2 serving of FUBAR (200 mg caffeine)
Intra: Same intra as last WO.
Post: Multigrain waffle, banana, ADNB cashew butter, 1 scoop Dymatize Dunkin protein, 1 cup unsweetened vanilla almond milk, 1 cup coffee w/creamer
 
Quick notes I forgot to mention:

I started dermacrine and Inhibit-E both at the beginning of the year, so about 1 week in now. Given my joint issues, I dialed back the Inhibit-E dose from 3 caps down to 2 on Sunday. Will continue to run at this dose unless any changes are needed.

Also, experienced some itchiness over the weekend, so went from 4 pumps down to 2 of dermacrine just for Sunday. Came back up to full dose today and will monitor.
 
5 AM workout session. Accessory lifts.

Neutral Grip Pull Ups, 3 sets to failure x8,6,7
Resistance band neutral grip rows 3x12
Resistance band curls 3x15
EZ bar curls, inner grip 3x10
Dips x12,8,8
Resistance band triceps pressdowns 3x12

44:25, 278 cals

Finally able to get up early. As my lower back is still feeling off, I kept it light today doing only movements that wouldn't compress my spine. Hanging for pull ups felt good, and felt super pumped during rows both in my lats and chest.

Pre: 2 scoops Kraken
Intra: Same cocktail as yesterday, except using 8g taurine
Soundtrack: Fall Out Boy
 
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You ever do any ground rolling or stretching for lower back issues?

I personally added 15 minutes of ground rolling and a few lower back stretches that are also done on the ground to every pwo. I just use that time to consume my pwo and loosing up.

I used to suffer from all sorts of back pains just from running heavy equipment for 10 hours a day then going off to lawncare. Ive been very fortunate since doing these stretches.

Sometimes I even do them after my workouts, it actually becomes therapeutic for me almost like yoga.
 
BOSSMAN said:
You ever do any ground rolling or stretching for lower back issues?

I personally added 15 minutes of ground rolling and a few lower back stretches that are also done on the ground to every pwo. I just use that time to consume my pwo and loosing up.

I used to suffer from all sorts of back pains just from running heavy equipment for 10 hours a day then going off to lawncare. Ive been very fortunate since doing these stretches.

Sometimes I even do them after my workouts, it actually becomes therapeutic for me almost like yoga.
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Yes, I bought a foam roller a while back and have been religiously using every workout - usually post-WO, but sometimes pre as well depending on how I'm feeling. It's been very helpful on the whole. I should take more time though, as I'm not getting anywhere close to 15 mins. Thanks for the tip!
 
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