Segansational's Motivation Log

[Segansational]

Legs.

BB squats:
Warm up
40% - 105x5
50% - 125x5
60% - 150x3
Working sets
70% - 175x3
80% - 200x3
90% - 225x5, was able to grind out an extra 2 reps this AM.

SLDLs 135x8,8,8 - these actually felt really good. Just the right amount of weight and stress.
Thor hammer goblet squats 25x12,12,12
Calf raises 3x15

Pre: 1 cup coffee, plus the usual concoction.
Intra: 1 scoop each Amino Infusion, Canteen, 3g micro creatine, 5g taurine

So my opened IF ultra epi had about 1.5 weeks in it at 4 pumps. Will be switching over to XPG epiandro which is 75mg/ml, so started at 2 pumps yesterday and will use 3 from here on out at 225 mg daily, plus 40 mg mithras. XPG has a pleasant lemon smell, slightly greasy, but applies pretty well. So far muscles seem full even on less cals and visibly minimal fat gain even though it hasn't been super clean this week. Will post progress pics soon.

 

[Hyde]

Mithras will definitely help you stay a little more full and stronger while cutting.

 

[Segansational]

Finally able to post! Here's yesterday's session.

Shoulders.

Rotator cuff ex, resistance bands 2x12
Seated OHP:
Warm up
40% - 35x5
50% - 40x5
60% - 50x3
Working sets
75% - 60x5
85% - 70x3
95% - 75x10
Well, definitely too light on these...

Facepulls, resistance bands 35x12,12,12
DB laterals x DB front raises 15x10/6, 10/8, 10/6
Bent over DB laterals 15x10,10,10
Behind the back BB shrugs 105x10,10,10

50:30, 403 cals

Had a proper shoulder workout this afternoon!

Pre: 1/2 can of Raze Energy Sour Rainbow (150 mg caffeine), 5 mg Y
Intra: Basically threw everything into my intra, so had my 2 scoops of Ghost Pump, 1 scoop of Amino Infusion and Canteen, 5g taurine, and 3g micro creatine.

Also did 30 mins of cardio today, followed by significant ab work. Blew up my diet this weekend, but we'll see how I fair come tomorrow's weigh in. Thinking about instituting a higher carb week (intra-WO carbs) during the deload. Seems a little counter intuitive, but also thinking growth during recovery. Thoughts on this approach?

 

[Hyde]

Finally able to post! Here's yesterday's session.

Shoulders.

Rotator cuff ex, resistance bands 2x12
Seated OHP:
Warm up
40% - 35x5
50% - 40x5
60% - 50x3
Working sets
75% - 60x5
85% - 70x3
95% - 75x10
Well, definitely too light on these...

Facepulls, resistance bands 35x12,12,12
DB laterals x DB front raises 15x10/6, 10/8, 10/6
Bent over DB laterals 15x10,10,10
Behind the back BB shrugs 105x10,10,10

50:30, 403 cals

Had a proper shoulder workout this afternoon!

Pre: 1/2 can of Raze Energy Sour Rainbow (150 mg caffeine), 5 mg Y
Intra: Basically threw everything into my intra, so had my 2 scoops of Ghost Pump, 1 scoop of Amino Infusion and Canteen, 5g taurine, and 3g micro creatine.

Also did 30 mins of cardio today, followed by significant ab work. Blew up my diet this weekend, but we'll see how I fair come tomorrow's weigh in. Thinking about instituting a higher carb week (intra-WO carbs) during the deload. Seems a little counter intuitive, but also thinking growth during recovery. Thoughts on this approach?

If you are frequently cheating on your diet, you don’t need to methodically raise carbs.

I am not bashing, but you just said you blew apart diet this weekend, and when you do that I tend to find it to be fairly restorative, several days of a surplus in a row.

Edit: if you are going to methodically raise cals, adding carbs while exercising is a terrific time to mobilize them where you want. That’s better than planning to have a free weekend for sure. But if you know you have family stuff coming up, don’t set yourself up for failure. If you are going to enjoy something with the kids, don’t also drink more carbs.

 

[Segansational]

Makes sense @Hyde that's why it's good to have this log. People to chime in with some common sense when I think about doing counterproductive things! Will try to tighten back up this week. Already know I'm headed away for a long weekend camping, so the weekend will be freer like you said.

Deload week:

Rotator cuff ex, resistance bands 2x12

Bench press
Warm up, 45x12
40% - 75x5
50% - 95x5
60% - 115x10
Did a high rep set with 45# for warm up, since my deload weights are typically my warm ups.

Incline BP 105x10,10,10
Dips 3x10
Incline DB flys 35x10,10,8

45:42, 433 cals

Pre: Same as usual
Intra: Same as usual
Soundtrack: Dr. Dre

This week's schedule is a little different, so may not get in all of my workouts. We'll see if I can adjust to accomodate.

 

[TheMrMuscle]

Great to see you still killing it brother!

 

[Segansational]

Great to see you still killing it brother!

Thank you, and quite a complement coming from someone of your work ethic!

Quick weekly update.

Sleep quality has been surprisingly good even though I'm still getting woken up at night, and I'm off all sleep support supps.

Been getting an avg of 70k steps per week, so hitting the 10k mark give or take on any particular day.

Weight this AM was up at 162.8#, 14.9% BF. Higher than where I'd like it to be, but not unexpected.

 

[Hyde]

Are you trying to cut some fat right now, maybe recomp a little? Or gain weight?

 

[Segansational]

Are you trying to cut some fat right now, maybe recomp a little? Or gain weight?

Primarily fat loss without losing much strength, basically just trying to get some abs for the beach season. But thinking this is starting to look like more of a recomp, based on mirror primarily, which I wouldn't be mad at.

 

[Segansational]

Deload week, deadlifts.

Deadlifts:
Warm up 45x10
40% - 95x5
50% - 120x5
60% - 145x8

Neutral grip pull ups x8,6,5
BB rows 135x6,6,6
EZ bar curls +40x8,8,8

40:33, 338 cals

Weights felt heavy this morning, so perhaps the deload is coming right on time.

Pre: Same as yesterday
Intra: Same as yesterday

Let's have a great day and week everyone!

 

[Segansational]

Primarily fat loss without losing much strength, basically just trying to get some abs for the beach season. But thinking this is starting to look like more of a recomp, based on mirror primarily, which I wouldn't be mad at.

Just a quick update photo to show where I'm sitting currently. Always carry the most around my lower midsection. Upper body always looks best/leanest part. Some shadow abs present, but only when flexed. Ignore my huge farmers tan that I got while sitting outside for lunch yesterday in the direct sun!

Got in 30 mins of cardio plus lower ab work this morning. May not have a chance to get in tomorrow due to work travel, but we'll see. Also ran out of BAIBA, but started up Silencer for the next 30 days in its place to finish out this cut.

 

[jinxie]

Nice work dude! Arms are looking pretty thick and lean and your shoulders/back are broad. Constructively intended, I think you could use some heavy oblique work — that will tighten up your torso and help your chest too.

 

[Segansational]

Nice work dude! Arms are looking pretty thick and lean and your shoulders/back are broad. Constructively intended, I think you could use some heavy oblique work — that will tighten up your torso and help your chest too.

Thanks man, any specific exercises you like? I currently only do Russian medicine ball twists that would target those, although I'm not consistent with them.

 

[Segansational]

Heading away for a long weekend camping, so beers will be had! Thinking I'll only do a half dose of mithras in the morning tomorrow and then cut out the rest of the weekend. Will skip TUDCA as well, unless folks think otherwise.

 

[SkRaw85]

Thanks man, any specific exercises you like? I currently only do Russian medicine ball twists that would target those, although I'm not consistent with them.

Kneeling cable oblique crunches do well for me

 

[Segansational]

BB Squats.

Warm up
40% - 105x5
50% - 125x5
60% - 150x3
Working sets
75% - 190x5
85% - 215x3
95% - 240x2 - felt heavy, but hit for a double.

SLDLs 135x8,8

30:48, 264 cals

Well the little guy decided to get up about 40 mins earlier than he's supposed to, so ended up having him come downstairs with me while I worked out. So needless to say, I was a bit distracted. But still got in my major lifts at least!

No lifting the rest of this weekend. Going to be a scorcher on Saturday up here!

 

[Hyde]

Heading away for a long weekend camping, so beers will be had! Thinking I'll only do a half dose of mithras in the morning tomorrow and then cut out the rest of the weekend. Will skip TUDCA as well, unless folks think otherwise.

I would take a double dose of TUDCA before you go if you can’t take any with you.

 

[jinxie]

Thanks man, any specific exercises you like? I currently only do Russian medicine ball twists that would target those, although I'm not consistent with them.

Side bends on a Roman chair (weighted or not); weighted side bends; farmers walk FTW. And what’s suggested above by the freak!

 

[akboom87]

Hell yes getting after it man!! Looking lean and mean!

 

[Segansational]

Hell yes getting after it man!! Looking lean and mean!

Thanks man!

Had a great weekend camping and took the kids to the amusement park. My oldest was a bit timid at first, but they had fun in the end. Was a free for all when it came to diet, but that's how any camping weekend should be! Tried to keep up with protein intake with bars I had brought along. Lots of walking each day. Back to the routine!

Shoulder deload.

Seated OHP
Warm up, 25x10
40% - 30x5
50% - 40x5
60% - 50x10

Upright rows 50x10,10,10

Supersets:
DB laterals x DB front raises, 10x12/10, 12/10, 12/10
DB bent over laterals x BB shrugs (behind the back), 10/105x10/8, 10/10, 10/10

38:10, 229 cals

A bit interrupted this morning, since my son was up again at 5:30.

Pre: 2 scoops Ghost Pump TMNT Ooze
Intra: 1 scoop each Amino Infusion, Canteen, 3g micronized creatine, 5g taurine. Just ran out of Nutrabio brand and am switching to Allmax. Will be using 2 scoops or 6g moving forward.

 

[Segansational]

5/3/1 cycle #2.

Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm up
80x5
100x5
120x3
Working sets, added 5# to previous weights.
130x5
150x5
170x6
Lower back was bothering me a bit starting on my second set and I think this hindered my lifts a little.

Incline BP 125x10,10,8
Close Grip BP 125x10,8,8
Dips x10,10,8
Resistance band flys 35x10,10,10

53:02, 241

This WO was a little later than I usually workout. An OK session from weights and volume lifted. My diet motivation just is not there. Lots of sweets in the house, last night had a case of the f*ck its. Had a PB whoopie pie. Still have 3 sitting in the fridge staring at me.

Pre: Same as yesterday
Intra: Same as yesterday, using 6g taurine.

Oh, and forgot to mention, weighed in at 164.0# yesterday (+1.2#) which isn't all that surprising. Thought it'd be worse honestly. Muscles felt full as all get out this AM post-WO, had a gnarly chest pump and biceps felt big even though I didn't work them.

 

[Hyde]

The Anabolics are the workers, but the food is the building materials. They will build to the potential you provide in supplies, whether that be a deficit or surplus.

Decide what you want and assign resources accordingly. Anything worthwhile takes effort.

 

[Segansational]

Yesterday was just crazy, so no workout. But did manage to take the kids for an evening walk. Quads for some reason were really taxed just pulling them in the wagon. Back in the gym for a make up cardio session this AM. 30 mins on the bike, 284 cals. Plus hanging knee raises x weighted side bends with my Thor hammer kettlebell.

Side bends on a Roman chair (weighted or not); weighted side bends; farmers walk FTW. And what’s suggested above by the freak!

Thanks for the ideas!

 

[Segansational]

Deadlifts.

Warm up:
100x5
125x5
150x3
Working sets:
165x5
190x5
210x5

Neutral grip pull ups x12,7,6
BB rows x 140x8,8,8, with straps
EZ bar curls +45x10,10,8

52:27, 504 cals

Obliques and lower back feeling yesterday's ab work. Think my form was a bit off since my left side felt a little uncomfortable yesterday. Today's session was taxing and was ready to quit by the end of my last set.

 

[Segansational]

Deload session for legs.

BB squats:
Warm up, 65x12
Working sets:
105x5
125x5
150x10

SLDLs 140x3x8
Thor Hammer Goblet Squats 25x3x12
Calf raises 3x15

Pre: 1 cup coffee, 2 scoops Ghost Pump, 5mg Y, 1 cap JF Caffeine+Dynamine
Intra: Same as usual

35:55, 300 cals
Weight: 162.2# (-1.8#)
BF: 14.9% (-0.2%)

Planning to get one more session in for the long weekend, then take off on Monday as we'll be spending time with the family for the holiday. Have a great day!

 

[Segansational]

I would take a double dose of TUDCA before you go if you can’t take any with you.

How far spaced out do you think TUDCA needs to be from alcohol? I've read that TUDCA pre-drink is actually worse for your liver, so I've always dropped any doses on a day I know I'm going to have one.

 

[Segansational]

Quick cardio session. 20 mins, 181 cals on the bike. Swiss ball crunches, Russian medicine ball twists, knee raises. Memorial Day BBQ this afternoon.

 

[Hyde]

How far spaced out do you think TUDCA needs to be from alcohol? I've read that TUDCA pre-drink is actually worse for your liver, so I've always dropped any doses on a day I know I'm going to have one.

I don’t see why that would be, but you can always dose as far away as practical if you have concern. TUDCA once a day, for example in the morning, if fine; you don’t need to split up the daily dose into multiple administrations.

 

[Segansational]

Shoulder session.

Rotator cuff ex, resistance bands 2x12

Seated OHP
Warm up sets:
35x5
45x5
55x3
Working sets:
65x5
75x5
80x8
Increased a little more (10#) than I was supposed to on this next 5/3/1 cycle, but felt good.

DB laterals x DB front raises 15x3x10
Upright rows +60x10,8,8
Resistance band facepulls x Bent over DB laterals, 2 sets of 5x12/15x10

37:19, 195 cals

Pre: 1 scoop Double Tap, 2 scoops Ghost Pump, 5mg Y, 1 cap paradoxine. Added some caffeine with Double Tap this morning.
Intra: 1 scoop Amino Infusion, 10 oz Pedialyte, 6g taurine, 3g micro creatine. Ran out of Canteen, but had an open bottle of pedialyte. So used this in place of water for some electrolytes.

Another great weekend spent with lots of outdoor time, family, and fun. Kids really enjoyed seeing their Mom Mom, going to parks, seeing cousins and playing on the slip and slide to beat the heat! Got the kids some ice cream from the local ice cream truck and had one myself. Took me back to my childhood. I ate way too many burgers at BBQs, but enjoyed myself. Midsection is showing it though, so going to dial up the intensity these next two weeks.

New supp routine:
1 cap paradoxine --> 2 caps
10 mg Y --> 15 mg Y
Adding Double Tap pre-WO in place of JF caffeine+dynamine.

Hoping to add in some more cardio on WO days, in addition to just off days.

 

[ZOO]

Just dropping by to get some morning motivation. I see you have abs coming in so now I gotta step it up

 

[Segansational]

Just dropping by to get some morning motivation. I see you have abs coming in so now I gotta step it up

Against all odds, yes, haha! This weekend kinda did me in, but that's why we're here - to motivate each other to get back after it and kill it in the gym!

Hope you had a nice Memorial Day weekend @ZOO

 

[ZOO]

Against all odds, yes, haha! This weekend kinda did me in, but that's why we're here - to motivate each other to get back after it and kill it in the gym!

Hope you had a nice Memorial Day weekend @ZOO

Exactly. Gotta feed each other carbs and motivation lmao XD Thanks brother! Mostly handling business and work but made some kickass burgers. Hoping yours was great too!

 

[Segansational]

Afternoon workout.

Rotator cuff ex, resistance bands 2x12,12

Bench Press
Warm up:
80x5
100x5
120x3
Working sets:
70% - 140x3
80% - 160x3
90% - 180x3 - felt a bit shaky today.

Dips x12,10,8
Resistance band flys 35x12,12,15
Was going to stop here and move to cardio, but f*ck it. It's chest day!
Low Incline DB press 50x8,8,8

36:17, 216 cals

Trying to strike that balance between strength and hypertrophy vs dropping excess weight. So I guess I'm in recomp mode.

Pre: Same as yesterday
Intra: Same as yesterday

 

[Segansational]

31:14, 282 cals on the bike in a hoodie and sweats this morning. Followed by some knee raises, superset with weighted side bends. Turning it up!

Also noting a pattern of declining sleep quality this week, so plan to add back in some Fade Out to help with this.

 

[Hyde]

Do you know that sweating extra during exercise does not contribute to additional calorie expenditure?

Sweating during cardio is only useful if you are trying to cut water weight temporarily for a weigh-in.

 

[Segansational]

Deadlifts.

Warm up:
105x5 - was too lazy to change the weights, so this warm up was 5# heavier to start.
125x5
150x3
Working sets:
70% - 175x3
80% - 200x3
90% - 225x3 - this was a sh*t lift. Pulled it, but as soon as I came up on my first rep my lower back told me it wasn't going to be supportive. Just trying to get back into the rhythm of pulling bigger here. Paused to foam roll it out a bit.

Neutral grip pull ups x10,7,6
EZ bar curls +50x10,8,6 - heavier weights, lower reps.

Fitbit didn't start recording, but roughly a 30 min workout.

Pre: 1 scoop Double Tap, 1 scoop Ghost Pump (decided to go lighter with the pump product today for digestive reasons), 5mg Y, 100 mg paradoxine.
Intra: Same as yesterday, been enjoying rocking a little Pedialyte intra-WO, haha. Guess a little bit of intra carbs is doing me good (FYI, we're talking 9g of dextrose).

 

[akboom87]

Looking like some good work!!

 

[Segansational]

Do you know that sweating extra during exercise does not contribute to additional calorie expenditure?

Sweating during cardio is only useful if you are trying to cut water weight temporarily for a weigh-in.

All greatness comes from suffering.

I just like a good sweat, feels like I've worked harder. That's the only reason I like running on the rare occassions I do it, for the post sweat feeling.

Looking like some good work!!

Thanks man!

Now for the good: After focusing on dialing it in for a few days - mostly a stricter diet, tightening up cals with shakes vs higher density foods like bars - was able to get weight under control: 161.8#, 14.8%.
By the mirror I'm looking leaner, including arms and midsection. Doesn't quite show in photos though.

And the bad: My favorite local brewery was celebrating their birthday, so took the afternoon off to go and indulge. Had a double cheeseburger with fries, 20 oz of beer, followed by an almond croissant, 2 oz of honey whiskey, and chocolate coconut ice cream. Paid for it afterwards, LOL. So a bit of delicious self sabotage.

But we're back at it this morning. 30 mins, 297 cals of cardio and abs on deck, swiss ball crunches and Russian medicine ball twists. 1 week left!

 

[Segansational]

Did 23k steps yesterday with my riding mower having broken, so it was time to pull out the push mower!

Today's WO. Usually Sunday is a planned off day, but with the holiday last week I shifted things around.

BB Squats, 5/3/1 cycle #2.
Warm up:
110x5
130x5
160x3
Working sets:
65% - 175x5
75% - 200x5
85% - 225x5

SLDLs 135x8,6,8
DB walking lunges 25# x 3 sets across the room
Calf raises 3-4 sets x15

51:11, 407 cals

Felt good today. Did my workout in the afternoon. Added in a little bit of carbs intra-WO. Now off to do some more yard work.

Pre: 1 scoop Double Tap, 1 scoop Ghost Pump, 5 mg Y, 100 mg paradoxine
Intra: 1 scoop Amino Infusion, 3g micro creatine, 6g taurine, 1 packet of Raze Hydration, 1/2 scoop Cluster Bomb (12.5 g HBCD).

 

[Segansational]

Shoulders

Seated OHP -
Warm up sets:
35x5
45x5
55x3
Working sets:
70% 65x3
80% 75x3
90% 85x10

DB laterals x DB front raises 15x12/10, 10/10, 10/8
Upright rows +50x12, +60x10, +65x8, superset with Bent over DB laterals 15x3x10
Resistance band facepulls 20x3x15

42:18, 238 cals

Pre: Same as yesterday
Intra: Same as yesterday
Soundtrack: Dorothy

Had a great weekend! A good balance of fun, family, friends, and productivity. Short work week again for me, as I'm headed down to the shore this weekend. Life right now is good.

 

[Segansational]

Progress update. Looking to grow these quads.

 

[Segansational]

Bench Day:

Rotator cuff ex, resistance bands 2x12,12

Bench Press
Warm up:
80x5
100x5
120x3
Working sets:
75% - 150x5
85% - 170x3
95% - 190x2 - hit for a double, first rep went up fast and smooth, 2nd was slow but controlled.

Neutral grip push ups x15,12,12
Close grip BP 140x10, 150x6,6
Resistance band flys 35x3x12

50:30, 311 cals

Well, the positive here is that I'm progressing with weights on this 5/3/1 cycle. Still think I should be able to hit heavier weights at these rep schemes, but I'm going to try and trust the process. Wrists were bugging me a bit yesterday, but didn't seem to hinder my lifts today.

Pre: 1 scoop Double Tap, 1 packet of beet root powder. Ran out of Ghost Pump, so will be digging into my sample stash this week.
Intra: Same as yesterday.

 

[Segansational]

Deadlifts.

Warm up:
105x5
125x5
150x3
Working sets, from rack pins:
75% - 190x5 - these felt heavier than they should've.
85% - 210x3 - this set felt right on.
95% - 235x4 - really psyched myself up for this one and pulled these nice and easy! Big improvement from my last WO.

Neutral grip pull ups x9,7,7
BB rows 135x8,6,6 - had to go lighter on these today after my heavier deadlifts.
BB curls +40x8,8 - son woke up, so had to power through these quickly.

33:57, 320 cals

Pre: 1 scoop Double Tap, 5 mg Y, 100 mg paradoxine
Intra: Same as yesterday
Soundtrack: The Pretty Reckless, Death by Rock and Roll.

Anyone else here into girl rock bands? There are a couple popular ones these days, Lilith Czar, Halestorm. Really like Evanescence when they first came out.

 

[Segansational]

One last WO before vacation. Looking to be jacked and tan (well, at least the tanned part!). Going to be taking the next 5 days off from working out, will be a good break and looking forward to it!

BB Squats
Warm up:
110x5
130x5
160x3
Working sets:
70% - 185x3
80% - 210x3
90% - 235x3

SLDLs 135x8,8,5
Calf raises 3x15

Pre: 1 scoop Total War Zombie Blood
Intra: Same as yesterday

Weighed in yesterday and decided to finish things up a day early.

Weight: 161.6# (-2.6#)
Bodyfat: 14.8% (-0.3%)

These past 6.5 weeks didn't exactly end up how I'd expected, but still ended up with a little weight/fat loss. Started this as a cut, but ended up going towards a little more of a recomp at the end. Definitely not as lean as I would've liked, but given that strength is feeling good, and I'm still seeing a semblance of abs when flexed, I'm not too mad. Missteps were totally due to my diet focus not being on point. Next cut will need to be harder with more discipline and a more ambitious goal. Will post up some "final" progress pics!

 

[Hyde]

Hope you have a great vacation!

 

[Segansational]

Guess who's back! Had a great time down the shore with the family. Exactly what the doctor ordered. But was also looking forward to hitting the gym again, and I came home to some Juice Daddy and Daft Pump sitting on my porch. So naturally had to crack that bad boy open...

Shoulders.

Rotator cuff ex, resistance bands 2x12

Seated OHP:
Warm up
40% - 35x5
50% - 45x5
60% - 55x3
Working sets
75% - 70x5
85% - 80x3
95% - 85x8

DB laterals x DB front raises 15x12/10, 12/10, 12/10
Resistance band facepulls x Upright Rows 20/+60 x 15/6, 20/+50 x 15/8, 15/8
Bent over DB laterals 15x10,11,12

42:24, 246 cals

Pre: 1/2 scoop of the new Juice Daddy, Razzle Dazzle - this got me going right away. Can't wait to see what 3/4 scoop does!
Intra: 1 scoop Breach, 1/2 scoop Cluster Bomb, 3g micro creatine
Soundtrack: The Eminem Show

The extra food/carbs/etc. on vacation has seemingly been good for my physique. Just filled out over the past 5 days, time to take advantage. Will be running some CEL/SNS products, started up M-Test & Liver Assist XT.

 

[Segansational]

Decided that my 5 days off counts as my deload week, so on to 5/3/1 cycle #3!

Rotator cuff ex, resistance bands 2x12,12

Bench Press
Warm up:
85x5
105x5
125x3
Working sets:
135x5
155x5
175x5 - no extra reps this AM.

Went with conventional grip instead of my normal suicide grip as my wrists were bugging me over vacation. Just too much lifting my kids up over the waves I guess?

Incline BP 135x8,6,5
Close Grip BP 135x8,8,7
Dips x10,7,9
Resistance band flys 35x12,10

56:42, 240 cals

Pre: 3/4 scoop Juice Daddy Razzle Dazzle, 1 scoop Daft Pump Razzolution.
Intra: Same as yesterday

Good session this morning. Started setting my alarm a little earlier to make sure I maximize my WO time. Had a little indigestion while working out, so will need to watch that. Have a long weekend coming up again!

 

[Segansational]

And here are the goods! @ZOO

 

[ZOO]

And here are the goods! @ZOO

View attachment 217851

And boy do they look pretty!

 

[Hyde]

Good move on setting the alarm early enough to make things optimal. Had to do that recently myself. Sleep is important, but that extra 15 minutes or whatever isn’t going to make the difference in recovery - but it really can be the difference in getting quality work done consistently that needs to happen for progress.

I can get 2 good accessories done in about 15 minutes, and missing out on those 2x a week over sleep (that I could make up with better bedtime discipline) was costing me 104 instances of missing an exercise/year. It matters!