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Segansational's Motivation Log

Father's Day Workout:

Deadlifts
Warm up:
110x5
135x5 - this should have been 130#
155x3
Working sets:
65% - 170x5
75% - 195x5
85% - 215x5 - from rack pins.
These felt decent this afternoon, but still can't believe how far I am from my 1RM I pulled back in December. But the weight choices felt right, so going to keep going with it.

Neutral grip pull ups x9,7,7
V-bar handle rows +80x10, +90x10, +95x8
EZ bar curls +50x8,8,7

40:01, 289 cals

Pre: 3/4 scoop Juice Daddy + 1 scoop Daft Pump
No intra today since I had just eaten lunch beforehand.
 
Hyde said:
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!
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So far it's making a difference. Just an additional 10-15 mins or so is also making it easier to wake up in my sleep cycle. So I'm not snoozing now.

Hope all the fathers out there had a great one! Pretty low key over here, but did get some breakfast in bed and got to sleep in for once. Had a pool day yesterday which the kids loved, and another short week! Just trying to stay positive and enjoy the things I have in this life.

BB Squats, heavy day:

Warm up
40% - 110x5
50% - 130x5
60% - 160x3
Working sets
75% - 200x5
85% - 225x3 - these felt heavy.
95% - 250x1

SLDLs 135x10,10,10 - this was more taxing on my forearms and grip than hams and lower back tbh.
Goblet squats 25x10,10,10
Calf raises 3x15

About a 55-60 min workout.

Pre: Total War RTD Strawberry Mango
Intra: Same as previous
Soundtrack: Drake, Honestly Nevermind

Fitbit gave up on me after all these years. Think it's officially dead. Guess I'll need to reinvest. Maybe it's time to look at the whoop strap @TheMrMuscle? Also know that Amazon has their own version now too...
 
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The Whoop is a great tool if you dont mind the monthly payment. Ive had mine for over a year now and im mostly happy with it. BUT a couple of months back my fitbit died as well. The Whoop does not have a watch face so no smartwatch features. So i went out and got an Apple Watch Series 7. I gotta say that because of the apps available for that, I will not renew my Whoop when it lapses in October.

So maybe look into a Apple Watch before commiting to any Whoop payment plans.
 
TheMrMuscle said:
The Whoop is a great tool if you dont mind the monthly payment. Ive had mine for over a year now and im mostly happy with it. BUT a couple of months back my fitbit died as well. The Whoop does not have a watch face so no smartwatch features. So i went out and got an Apple Watch Series 7. I gotta say that because of the apps available for that, I will not renew my Whoop when it lapses in October.

So maybe look into a Apple Watch before commiting to any Whoop payment plans.
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Hmm, good call. I forgot there's no watch face which I do use it for. What about alarm features? That's also a primary use of my fitbit watch to get me out of bed without waking the rest of the house.
 
Segansational said:
Hmm, good call. I forgot there's no watch face which I do use it for. What about alarm features? That's also a primary use of my fitbit watch to get me out of bed without waking the rest of the house.
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On the new model 4.0 they added an haptic alarm fuction, so that feature is there for that.
 
Shoulders, 5/3/1 cycle #3.

Rotator cuff ex, resistance bands 2x12

Seated OHP:
Warm up
40% - 40x5
50% - 50x5
60% - 60x3
Working sets:
65% - 70x5
75% - 80x5
85% - 90x8 - my left elbow was clicking otherwise I might've done more today.

DB laterals x DB front raises 15x10,10,10
Upright Rows +50x10,10,10
Resistance band facepulls 15x12,12,12

~40 min session

Wasn't feeling it this morning. Just never had that drive or motivation, so a subpar session.

Pre: 3/4 scoop Juice Daddy Razzle Dazzle + 1 scoop Daft Pump Razzolution
Intra: 1 scoop Breach, 1/2 scoop Cluster Bomb, 3g micro creatine. Need to pick up some more electrolyte powder.
 
Cardio session this morning, 30 mins on the bike. Followed by hanging knee raises, swiss ball crunches, Russian medicine ball twists, and side bends with the hammer. Just trying to keep from turning into a total meatball!

Pre: 1 scoop Double Tap
Intra: 1 scoop Breach, 1 pack of Gatorade Zero

Need a new goal though. Not sure what it'll be yet, but was looking at an old t-shirt from when I did a Spartan obstacle race back on 2015. Could be something to work towards.
 
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ZOO said:
Perhaps it’s a lack of delicious cookies? ;)
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SkRaw85 said:
Just saw that burger, beer, fries, croissant, honey whiskey combo. Had a flashback lol.
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Y'all just jonesing for a food porn fix?! Here are some recent goodies from vacation!

Chocolate lover's donut - with a brownie on top:

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Maple bacon donut:

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Nothing quite like boardwalk pizza! Buffalo chicken and pepperoni:

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And a megalicious cookie co for you @ZOO! This one was cookie butter stuffed:

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Segansational said:
Y'all just jonesing for a food porn fix?! Here are some recent goodies from vacation!

Chocolate lover's donut - with a brownie on top:

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Maple bacon donut:

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Nothing quite like boardwalk pizza! Buffalo chicken and pepperoni:

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And a megalicious cookie co for you @ZOO! This one was cookie butter stuffed:

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I’m stashing these in my fapping folder <3
 
Afternoon session.

Rotator cuff ex, resistance bands 2x12,12

Bench Press
Warm up:
85x5
105x5
125x3
Working sets:
70% - 145x3 - easy
80% - 165x3 - medium, right side a bit shaky
90% - 185x3 - taxing, but not terrible.

Low incline DB press 60x9,6,5 - gave up on the last rep pf each of these sets. I probably had that extra one in the tank had I pushed myself or had a training partner yelling at me.
Close Grip BP 135x9,5,6 - Again, on second set, last rep probably had one more in me. Distracted since my wife was in the basement while I was working out.
Dips x10,12,3 - got dizzy on last set so stopped.
Resistance band flys 35x12,12

~35-40 min session.

Pre: Total War RTD
Intra: 1 scoop Breach, 1/2 scoop Cluster Bomb, 3g micro creatine, 1 packet Gatorade Zero

Mediocre workout. Today's schedule was all off since my son had an AM doc appt, we had some issues arise with our plumbing and lawn mower. Just a sh*t afternoon. Hoping to redeem myself tomorrow with deadlifts...
 
Back to my morning routine.

Deadlifts
Warm up:
110x5
135x5 - this should have been 130#
155x3
Working sets:
70% - 180x3
80% - 210x3 - was supposed to be 205#, but miscalculated. My grip on overhand was slipping, hard pull from the dead stop.
90% - 230x3 - satisfying pull as strength felt good. Left hand grip still was a bit of an issue, but using mixed grip helped me keep it held fast. Good redemption.

Neutral grip pull ups x8,10,8 - these felt really good.
V-bar handle rows +80x10, +90x10, +100x10
EZ bar curls +50x10,7,6

60 mins.

Ended with a little foam rolling and posing.

Just a really solid, feel good session! Felt strong, felt I worked hard, good mood with some DMHA. Things were just firing on all cylinders!

Pre: 1 scoop Swole AF El Chapo
Intra: Same as yesterday
 
Got in 30 mins on the bike, plus abs yesterday.

BB Squats, Deload Day today:

Warm up, 85x10
Working sets:
40% - 110x5
50% - 130x5
60% - 160x10
Went for depth, slow and steady.

SLDLs 105x3x10 - Dropped weights for deload day.
Goblet squats 25x3x15
Calf raises 3x20

Ended with good foam rolling and stretching.

~55 mins session

Pre: 1 scoop Total War
Intra: 1 scoop Breach, 1/2 scoop Cluster Bomb, 3g micro creatine
Soundtrack: The Doors - Just started watching the Amazon special "Val" and forgot he played this role.

Wasn't really feeling getting up this morning, but here we are. My wife is traveling for work this week, so pulling extra duty with the kids. Kept it light, but high rep for deload day. Felt my posterior chain got a good workout in today.
 
Are you sandwiching your upper body & lower body days instead of alternating them? It looks like you are going squat/dead/ohp/bench…if that is the case, you need to flip flop it to lower/upper alternating so you recover & grow optimally.
 
Hyde said:
Are you sandwiching your upper body & lower body days instead of alternating them? It looks like you are going squat/dead/ohp/bench…if that is the case, you need to flip flop it to lower/upper alternating so you recover & grow optimally.
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It was planned to be: Bench/Deads/Squats/OHP, but I think somewhere along the way I got a little off on my days/week. So, as an example, this week looks like,

M - Cardio/Abs
T - Squats
W - OHP
Th - Cardio/Abs
F - Bench
Sat - Deads
Sun - OFF

Also, feeling like a fatty right now, so not posting any progress pics. So instead, here's a cookie I recently housed :LOL:

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And, just got this order in:

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Yeah, so it’s messed up. You’re stimulating the same muscle groups back to back with suboptimal recovery time, and then taking extended breaks between training them again.

If you are training for results, don’t do that.
 
Hyde said:
Yeah, so it’s messed up. You’re stimulating the same muscle groups back to back with suboptimal recovery time, and then taking extended breaks between training them again.

If you are training for results, don’t do that.
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How would you split it, knowing I'm doing OHP tomorrow?
 
Shoulders.

Rotator cuff ex, resistance bands 2x15,12

Seated OHP
Warm up:
40% - 40x5
50% - 50x5
60% - 60x3
Working sets:
70x3
85x3
95x8
I know my weights are off here. Just made sure I went heavier than last time. Left wrist/elbow were both clicking again today.

DB laterals 20x10,10,10
Bent over DB laterals 20x10,10,10
Upright rows 65x10, 70x10, 75x10 - these were lighter than I normally use, but was in a hurry this morning.

Pre: Total War RTD Pink Lemonade
Intra: Same as yesterday
Soundtrack: Cage the Elephant
 
Heavy Bench Day:

Rotator cuff ex, resistance bands 2x12,12

Bench Press, suicide grip.
Warm up:
85x5
105x5
125x3
Working sets:
75% - 155x5
85% - 175x3
95% - 195x2 - slow and steady. Was hoping to get a more explosive lift off, but was semi-satisfied with 2 reps.

Neutral grip push ups x15,12,12
Decline BP, suicide grip: 135x10,8,6 - these felt really good for activating my chest. Think I might start incorporating these more regularly. I've always thought I need to bring up my lower pec shape too.
Dips x 9,7,8
Resistance band flys 35x10,10,10

~55-60 mins.

Pre: 1 scoop El Chapo, plus had a bowl of Kashi and almond milk, and 1 cup of coffee with creamer. My preWO didn't really kick in though until after my benching was done.
Intra: 1 scoop Breach, 1/2 scoop Cluster Bomb, 3g micro creatine
Soundtrack: Amazon Music Rock Arena Radio

Felt great today! One more workout and then a day off. Looking forward to family, fireworks, and some pool time. Happy 4th for anyone starting the holiday weekend early!!
 
Forgot to mention I went for a run Thurs morning for the first time in a while. Was beautiful out, not too hot yet. Did about an 18 min jog.

Didn't sleep well last night, but was pretty awake this AM before my alarm went off a little before 5, so just got up to start putting in the work:

Heavy Deadlift Day.

Warm up, overhand grip:
110x5
130x5
155x3
Working sets, mixed grip from rack pins:
75% - 195x5
85% - 215x3
95% - 240x3 - couldn't get mad at this pull, when 270# is my PR. It was actually my grip that failed here too, not form or muscles. Hands just got too slippery from some sweat. Would've benefitted here from some chalk.

Neutral grip pull ups x9,6,8
Single arm DB rows, 25x10, 50x10,10 - just threw these in to give my lower back a break.
BB rows 140x10,10,8

Son woke up midway through BB rows, so had to pause between sets. No time for biceps today!

~50-55 mins session

Pre: 3/4 scoop Juice Daddy, 1 scoop Daft Pump
Intra: Same as yesterday
 
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Trying to follow @Hyde suggestion, so swapped my order of OHP/squats. If I'm doing it right, this week should be OHP/Squats/Cardio/Bench/Deads.

Heavy Shoulder Day.

Rotator cuff ex, resistance bands 2x12

Seated OHP:
Warm up
40% - 40x5
50% - 50x5
60% - 60x3
Working sets
75% - 75x5
85% - 85x3
95% - 100x8 - still haven't found the right level yet for OHP, as my last set is always too easy.

Upright rows 65x12, 75x10, 80x10
DB laterals 20x10,10,10
Bent over DB laterals 20x10,10,10
Resistance band facepulls 20x12,12,12
Behind the neck BB shrugs 105x10,10,10

~55-60 mins session

Pre: 1 scoop Zeus
Intra: 1 scoop Breach, 1/2 scoop Cluster Bomb, 3g micro creatine
Soundtrack: Amazon Music Party America

Hope everyone had a great holiday weekend! We had a nice one, and capped it off last evening with some nice T-bone steaks on the grill. Looks like the kids may have picked up colds though.

Picked up a few goodies on the 4th sales with @sns8778, some high-stim pre's from Apollon and Muscleforce, and of course some more cookies! Will post up once I get them in.
 
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BB Squats, 5/3/1 cycle #3.

Warm up:
40% - 120x5
50% - 140x5
60% - 170x3
Working sets:
65% - 185x5
75% - 210x5
85% - 235x5
Last set felt heavy this morning.

SLDLs 135x10,10,10
Calf raises 3x15
Goblet squats 25x3x12
DB walking lunges, 20# x 4 lengths across the room x 3 sets

60-75 mins workout

Was ready to quit after calf raises, but that's when discipline kicked in. Forced myself to do walking lunges too, probably my least favorite exercise, but powered through. Today was probably the first time I've felt pretty satisfied with how my legs are progressing.

Pre: 1 scoop Total War Hero vs Villain.
Intra: Same as yesterday
 
And here are some recent progress photos. Leg photo is post WO this morning.

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And not to disappoint, another bakery I recently tried out of NY. Letzdoughit blondies/brownies/bars!

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Segansational said:
Forgot to mention I went for a run Thurs morning for the first time in a while. Was beautiful out, not too hot yet. Did about an 18 min jog.

Didn't sleep well last night, but was pretty awake this AM before my alarm went off a little before 5, so just got up to start putting in the work:

Heavy Deadlift Day.

Warm up, overhand grip:
110x5
130x5
155x3
Working sets, mixed grip from rack pins:
75% - 195x5
85% - 215x3
95% - 240x3 - couldn't get mad at this pull, when 270# is my PR. It was actually my grip that failed here too, not form or muscles. Hands just got too slippery from some sweat. Would've benefitted here from some chalk.

Neutral grip pull ups x9,6,8
Single arm DB rows, 25x10, 50x10,10 - just threw these in to give my lower back a break.
BB rows 140x10,10,8

Son woke up midway through BB rows, so had to pause between sets. No time for biceps today!

~50-55 mins session

Pre: 3/4 scoop Juice Daddy, 1 scoop Daft Pump
Intra: Same as yesterday
Click to expand...

Have you ever tried hookgrip? This would be a good time to practice and get it locked in. It’s like free flesh straps!
 
SkRaw85 said:
Have you ever tried hookgrip? This would be a good time to practice and get it locked in. It’s like free flesh straps!
Click to expand...
I think it might've been you that suggested this. I gave it a shot and need to figure out how to adjust to the thumb pressure. I'll give it a go the next time around though.
SkRaw85 said:
Nice definition too man. Lookin built!
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Thank man! Feel like things are firing on all cylinders finally.
Hyde said:
You’re really sellin’ it
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Haha, guess he's not a marketer!

30 more mins of cardio on the bike this morning, fueled by some caffeine/BCAAs/a little HBCD. No time for abs today as I have to get my front tires replaced at the shop this AM.
 
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jtmass said:
Just from very basic home equipment you have build some really good quads, Seg..
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Thanks man, really appreciate it coming from you. I've always been comfortable with my back width and biceps/triceps as stronger points, but chest, legs, etc. I've never been satisfied with. But I'm getting there.

Bench, deload day.

Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm up, 65x12
Working sets:
85x7 - forgot how many I was supposed to do and was already past 5 when I started paying attention!
105x5
125x12

Neutral grip push ups x12,15,15
Decline BP 135x8,6,7
Dips x12,12,10
Resistance band triceps pressdowns 55x12,12,12
Resistance band flys 20x12,12,12 - honestly this was a bit of a throwaway. Lost interest by end of my WO this AM.

~50 mins session

Pre: 1 scoop Total War
Intra: 1 scoop Breach, 1/2 scoop Cluster Bomb, 3g micro creatine
 
Also, a few goodies I snagged including a bunch of @sns8778 products for a mini 4-week cut coming up before we hit the lake!

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Apollon Assassin v7:

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Muscleforce Unleashed July 4th edition:

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TBH, I probably won't use more than 1/2 scoop on either of these at any one time. I mean, 450 mgs caffeine is kind of ludicrous. But just couldn't pass up on some high stim pre's! Particularly interested too since both contain noopept.
 
@SkRaw85 tried hook grip again this morning. I'll post a pic of my hand position for you and @Hyde to provide some feedback. Felt better today since I made sure not to grip my thumb past my knuckle. Was only working with light weights this AM, but did seem to give me an extra maybe 1-2 reps than overhand or mixed grip would.

Deadlifts, Deload day.

Warm up 85x10
Working sets:
110x5
130x5
155x10 - had to set this down after 7 reps to readjust grip.
All sets performed using hook grip.

Neutral grip pull ups x 11,10,8
Bent over BB rows 140x10,10,7 - used straps on last two sets. Still trying to find the right width for hand placement on these after all these years.
V-bar handle rows +70x10, +80x10, +90x8

Foam rolling before and after my WO session. ~45-50 mins.

Pre: 3/4 scoop Juice Daddy + 1 scoop Daft Pump
Intra: Same as yesterday

Almost didn't get out of bed this AM. But guilt kicked in, so here I am. Got a fun day coming up. Just some guys about to go crush some plates at Fogo de Chao. Maybe some donuts and a beer or two. Have a great weekend all!
 
Here's the photo of my hook grip hand placement:

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And while I'm at it, another decadent cookie photo! This one was pumpkin cookie/marshamallow fluff/biscoff and nutella stuffed cake pop:

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Be ready for some gratuitious photos of plates of meat next! :LOL:
 
Cookie looks gas man.

You want your hand entirely on the knurling, and like you mentioned you need to grab behind the knuckle how you said, not what is pictured. It looks okay besides those things.

As far as bb rows, you ideally want to use your deadlift grip width. It’s a longer ROM so it builds the muscle completely compared to moving the further hands out, and also transfers most directly both to the deadlift and picking up boxes and such off the ground - you will always do those with the closest available grip, naturally.

Enjoy the meats!
 
Shoulders, Deload Day.

Seated OHP:
Warm up, 25x12
40% - 40x5
50% - 50x5
60% - 60x12

DB laterals x DB front raises 10x12/10, 12/10, 12/10
Upright rows 65x10, 75x10, 80x10
Bent over DB laterals 20x10,10,10

NOTE: I had to pause after my first set of Bent Over DB Laterals as my son woke up. Did the rest of my WO while he was with me, so not as fully focused. But again, it's always fun to watch my kids want to participate!

Resistance band facepulls 20x12,12,12
Behind the neck BB shrugs 105x10,10,10

Pre: 1 scoop Total War Jurassic Blood
Intra: Same as previous

Weight: 162.2#
 
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Tired this morning. Tested out 1/2 a scoop of Apollon Assassin for leg day.

BB Squats.
Warm up:
130x5 - miscalculated, this was supposed to be 120#
140x5
170x3
Working sets:
70% - 195x3
80% - 220x3
90% - 245x3 - felt like my last rep was on the verge of struggling to get out of the hole. Not quite yet, but close.

Today felt heavy again for squats, I may just be getting close to my max I can handle. Last WO looks like it was pretty taxing on leg day too... might be time for me to switch up to front squats for a bit of a break?

SLDLs 135x10,10,10 - used hook grip for these. Going to try to get comfortable with it to boost my deadlift.
Calf raises 3x20

Pre: 1/2 scoop Apollon Assassin v7, Tigers Blood. Was sweating more this AM, probably from the yohimbine/alpha-y combo, but didn't get jittery at all which was nice. Was expecting a bit more punch from all the stims though. Nose was running a bit, which I experience at times with the aliphatic amine stims.
Intra: Same as previous

Other random notes, today's my last day of M-test. I think I'm short by about 3 days based on when I had started. Not going to stress about it though! Riding out this week, just over here waiting for the weekend...
 
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If you’re only getting the bare minimum reps on your squat days fairly consistently, I would pull 10-20lbs off your training max or whatever so you find yourself hitting something like 5-12 reps every time on the AMRAP.
 
Hyde said:
If you’re only getting the bare minimum reps on your squat days fairly consistently, I would pull 10-20lbs off your training max or whatever so you find yourself hitting something like 5-12 reps every time on the AMRAP.
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I may try holding my squat #'s for this week's cycle, rather than progressing up the 10# and see if that helps things.

SO, I promised a meat pic, and here it is! Went during the brunch, so they also had waffles and omlets and such. I didn't actually snap any better photos, but this was plate #1 of 3 or 4... lost count. They just keep coming by and shaving off meat onto your plate as you go, so I never really got a photo of the full experience. But had lamb, sirloin, sausage, pork and beef ribs, chicken leg, pork chop... you name it! After 2 hrs we were all so full that we ended up skipping the post-meal donuts idea.

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Definitely make the knurling work for traction, that’s what makes it hold tight. Choke up on the thumb a little and you’re golden. It will
Feel weird. I always position my thumb on the bar first and wrap my hand right around it. Seems to work.
 
What I’m saying is you’re struggling to hit enough volume right now due to the weights you’re already using it’s tough to progress.

Paradoxically, lowering it another 10lbs will help you get stronger.

Otherwise, do some back off sets - repeat the first working set weight each week for a few sets of 5s, for example. But with your limited training window, it’s smarter to just decrease the load so you can hit a bigger AMRAP.
 
Bench Press, 5/3/1 Cycle #4.

Rotator cuff ex, resistance bands 2x12,12

Bench Press
Warm up:
90x5
110x5
130x3
Working sets:
65% - 140x5
75% - 160x5
85% - 180x4 - not sure what happened here.
Extra set: 160x5

Felt good up until my last set at the top. Dropped weight and hit a few extra reps for volume.

Incline DB BP 60x8,5
50x10
Close Grip BP 135x10,6,4

PAUSE. About 40 mins in and my son woke up, so had to cut my session short.

Pre: 1/2 scoop Muscleforce July 4th Unleashed edition. Didn't hit immediately, but felt more "in the zone", not stimmed up though. Think just a little more on this one might be perfect. Will try 3/4 scoop next. Flavor was decent, light rocket pop. Blue color.
Intra: Same as usual
 
Deadlift, 5/3/1 Cycle #4.

Warm up:
114x5
130x5 - this should have been 135#
160x3
Working sets:
65% - 175x5
75% - 200x5
85% - 220x6
First two sets were with hook grip. Last set started with hook grip and finished with mixed grip. Deads felt good today. Using hook grip is definitely targeting my back/lats differently than mixed grip and I'm liking it!

Neutral grip pull ups x10,8,7
BB rows 140x8,8,6
BB curls +40x10,10,7 - used lighter weights since my left wrist has still been bugging me a bit this week.

Good workout! Just feel like I'm targeting my back muscles really well lately. Probably my favorite day of the week when I get to do this routine. Headed camping for the weekend with the family!

Pre: 3/4 scoop Muscleforce Unleashed July 4th edition. This seems to be perfect dosing. Even having to get up ~1 hr before my alarm, I was almost immediately ready to go.
Intra: Same as yesterday
Soundtrack: Jack Harlow
 
Hyde said:
Enjoy your camping trip!
Click to expand...

Had a fun time, although a rain storm ripped through Sat night. Nothing worse than camping in the rain! But we also celebrated my birthday and the family surprised me with a decadent dark chocolate/nutella filled cake. So that was delicious.

Starting my 4-week mini-cut to get things back on track and look good for our week at the lake. Going full bore with this my SNS stack. Should absolutely torch fat. Also, will be cutting out all of the sweets and limiting alcohol intake to weekends only. Will maintain intra-WO carbs, mostly focus on upping cardio and calorie restriction.

Supplements:
SNS Mitoburn XT
SNS TTA-500
SNS paradoxine
SNS RK-125
SNS green coffee bean
SNS caffeine
Nutricost yohimbine (although when I finish this bottle, I have a bottle of SNS yohinbine)
C&P DMAA

Going to maintain my 5/3/1 program, but also incorporate more cardio. So plan is 3 strength, 2-3 cardio days per week.

Shoulders, 5/3/1 cycle #4.

Rotator cuff ex, resistance bands 2x12

Seated OHP:
Warm up
40% - 45x5
50% - 55x5
60% - 65x3
Working sets:
65% - 75x5
75% - 85x5
85% - 95x9

DB laterals x DB front raises 20x10,10,10
Bent over DB laterals 20x10,10,10 superset with Resistance band facepulls 15x12,12,12
Behind the back BB shrugs 100x10,10,10

~40 mins WO

Pre: 1 scoop Daft Pump
Intra: 1 scoop Breach, 1/2 scoop Cluster Bomb, 3g micro creatine
 
That cake sounds awesome!

Something really useful I got from Alex Kikel that worked really well when getting ready for my wedding was adding a cap of Ashwaganda to your cutting stim stack, especially if dosing twice a day. Really can take the edge off the stims and control cortisol a bit better.
 
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