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Segansational's Motivation Log

Segansational said:
Back Day.

Deadlifts, overhand grip:
135x10
185x8
200x6,6,6 - mixed grip, from rack pins.

Neutral grip pull ups x10,9,6
BB rows 135x8,7,5 - with straps
Close grip DB row 70x8,6,5

Foam rolling, posing and stretching.

45:30, 184 cals.

Repeated last week's back workout with an extra set on rows, and threw in a finisher.

Pre: 3/4 scoop Zeus, 1 cap Radiate. Decided to go with heavy stims for this morning's session. This was a nice combo.
Intra: Same as yesterday.
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I still love the Radiate, I wonder how business is for the folks over at RXS ???
 
Rocket3015 said:
I still love the Radiate, I wonder how business is for the folks over at RXS ???
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They used to be all over these boards...

Morning cardio session, bike, 31:16, 232 cals. Followed by ab work, had a good sweat. On point with diet the past two days, but trying to make up for the weekend to get back to where I was weight wise. Body and joints feeling a little sore this morning tbh.
 
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Shoulders.

Rotator cuff ex, resistance bands 2x12
Seated Overhead BB press, 85x8,6,7
DB laterals x DB front raises: 15x10,10,10
Bent over DB x Upright rows: 15x10,10,10 / +60x8, +50x8,7
Resistance band facepulls 3x10

47:30, 195 cals

Shoulder joints were a little sore this morning. Might need to pick up a joint supp to help lubricate things a bit...

Also, the good news is I've been able to get things a bit under control and am back down to 160.2#. So still not 100% back to where I was last week, but I've got the weekend to try and get under 160 again. Going to try and hit up VS this weekend as Raze and C4 cans are on sale for $1 each. Need a restock on Vitamin D too.

Pre: 1 cap Radiate, 1 scoop Daft Pump, 2 caps Special Forces
Intra: 1 scoop Breach, 1/2 scoop Cluster Bomb, 3g micro creatine, 1 packet electrolytes
 
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Had what I guess you'd call an active rest day yesterday. Was hoping to get into the gym, but my body needed the rest. But got in the pool for my son's swimming lesson, ended up getting over 10k steps, and dug and planted two trees. So put in work, but gave my shoulders the time they needed to feel normal again. Spot on with macros, so hoping for a good weigh in.

2nd chest day.

Rotator cuff ex, resistance bands 2x12,12

DB BP:
35x12
65x8,7,4*
Immediately into 45x5

Incline DB flys 35x10,10,10
Floor presses 135x7,5,5
Resistance band flys 25x12,12,12
Bar push ups x 12,10,10

57:29, 246 cals

Felt I haven't been getting this workout in as often as I'd wanted. Had a great pump, just kept going. Just need to get a little leaner and think I'll be feeling real good. Random thought: Feeling nostalgic this morning.

Pre: 3/4 scoop Zeus, 1 cap Radiate
Intra: Same as previous
 
Glad you had a good day !!
 
Rocket3015 said:
Glad you had a good day !!
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Thanks Rocket, and weighed in this morning and was very happy to see I'm back where I needed to be!

Weight: 159.6# (+0.4#)
BF: 14.5% (+/- 0%)

This doesn't reflect the weight increase and work to drop back to last week's baseline. But the consistency in diet was there so we got it done!
 
Did some more garden work yesterday, installed two more medium sized shrubs. Cardio session this morning, 35:11, 246 cals on the bike followed by abs. Powered by 1 scoop Double Tap and 1 cap Radiate. Start of a new week, let's go!
 
Segansational said:
Did some more garden work yesterday, installed two more medium sized shrubs. Cardio session this morning, 35:11, 246 cals on the bike followed by abs. Powered by 1 scoop Double Tap and 1 cap Radiate. Start of a new week, let's go!
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I spent Saturday cutting plants back for the winter.
 
Arm WO.

Resistance band curls x resistance band pulldowns 3x15
EZ bar curls +45x10,10,10
EZ bar overhead triceps extension +45x10,10,10 - inspired by Rocket's WO this morning!
DB hammer curls 25x8,8,8
Close grip BP 125x10,10,10
Chin ups x Dips x 7/7, 5/4

54:53, 180 cals

Not happy about the weights I'm using on arms these days, but put in a little extra this AM to compensate. Just didn't have the drive. Hoping to get it back for leg day tomorrow...

Pre: 1 scoop Double Tap, 1 scoop Daft Pump, 1 cap Radiate. Have decided to use DT pre-WO until I use this tub up for an extra little boost.
Intra: Same as yesterday.
 
Segansational said:
Arm WO.

Resistance band curls x resistance band pulldowns 3x15
EZ bar curls +45x10,10,10
EZ bar overhead triceps extension +45x10,10,10 - inspired by Rocket's WO this morning!
DB hammer curls 25x8,8,8
Close grip BP 125x10,10,10
Chin ups x Dips x 7/7, 5/4

54:53, 180 cals

Not happy about the weights I'm using on arms these days, but put in a little extra this AM to compensate. Just didn't have the drive. Hoping to get it back for leg day tomorrow...

Pre: 1 scoop Double Tap, 1 scoop Daft Pump, 1 cap Radiate. Have decided to use DT pre-WO until I use this tub up for an extra little boost.
Intra: Same as yesterday.
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I was reading something that said you should do at least one overhead tricep movement with every workout ????
 
Leg Workout.

BB squats:
95x12
135x10
185x8,8,8
This was a little tough this AM and felt a bit winded, even with the Defiant Unleashed. Grinded out those 3 sets of 8.

SLDLs 135x10,10,10
Calf raises 3x15
Walking DB lunges x25#, 2 sets across the room.

Light foam rolling to finish.

46:09, 156 cals

Snoozed my alarms a bit and just felt slow this morning. Took lots of rest between sets, so didn't have time to get in everything I would've liked. Picked up a few things on Prime early access (multis, isolate). Still looking to see if there are any other deals worth getting. Looking for EAAs, electrolytes, carbs, protein bars.

Pre: 1 scoop Defiant Unleashed 4th of July edition. Considering grabbing the Halloween edition (same formula, different flavor).
Intra: Same as yesterday.
Soundtrack: Disturbed Immortalized

Midweek check in: 157.6#, 14.3% BF
So strength might be suffering, but weight is coming off!
 
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Rough getting up this morning, cardio was a chore: 30 mins, 213 cals on the bike followed by abs. 1 scoop Double Tap, 1 cap Radiate pre-WO.
 
Somehow getting up for cardio is a lot harder than getting up to lift !!
 
Bench Day.

Rotator cuff ex, resistance bands 2x12

Bench Press:
100x12
135x10
160x5,5,5 - suicide grip. Struggled on last set. Was really hoping for a better showing this morning. May go back to a bench program after this cut is finished.

Neutral grip push ups x12,11,9
Decline BP, 135x7,5,5
Resistance band flys, 3 sets of 12

Just not a good weight session today. Chest pump at least was decent. Off tomorrow, may even take Sunday off due to schedule and to give my body an extra break.

1 hr, 3 mins. 239 cals.

Pre: 1 scoop Zeus, 1 scoop Daft Pump. Forgot I'd been only using 3/4 scoop Zeus when combining, so opted to skip my Radiate dose this morning. Otherwise my caffeine intake might have been too high.
Intra: 1 scoop Breach, 3g micro creatine, 1 packet electrolytes. Skipped the intra-WO carbs this AM as my planned meals are all higher carb today.
Soundtrack: Metallica, Black Album
 
I think you made a good call on skipping the Radiate....................:eek:
 
Rocket3015 said:
I think you made a good call on skipping the Radiate....................:eek:
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Haha, not looking to have a heart attack!

Official end of week weigh in, at the 5 week mark:
Weight: 158.4# (-5.2# since start)
BF: 14.4% (-0.6% since start)

And here's a few recent photos from earlier this week for progress:

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Arms & Traps are looking Huge !!
 
Rocket3015 said:
Arms & Traps are looking Huge !!
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Thanks Rocket!

Back at it this AM after taking the entire weekend off. Had a great weekend with the family and friends doing all of the fall stuff - fall festivals and pumpkin patches. Kids had an absolute blast on multiple bounce houses, hay rides, ice cream and a fireworks display. I even indulged a bit yesterday with an apple cider donut and ice cream.

Back Day.

Deadlifts:
135x10 - overhand grip
185x8 - overhand grip
220x5,4,5 - mixed grip, from rack pins. Wanted to start moving some of the weight up. Bit of a grind and some full stop / resets, but going in the right direction.

Neutral grip pull ups x9,7,7
Bent over BB rows 135x6,6,6 - with straps

Foam rolling to finish things up.

50:15, 147 cals

Didn't want to get up this morning with my alarms. Lower back wasn't feeling super happy this AM.

Pre: 1 scoop OG Juice Daddy, 1 scoop Daft Pump, 1 cap Radiate
Intra: 1 scoop Breach, 1/2 scoop Cluster Bomb, 3g micro creatine, 1 packet electrolytes
 
Seeing the kids smile and laugh, makes the world a better place !!
 
Rocket3015 said:
Seeing the kids smile and laugh, makes the world a better place !!
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Absolutely!

In the gym for cardio this AM. Didn't want to get out of bed, cardio day. Coincidence?? 35:57, 270 cals on the bike. No ab work today, son woke up with a cold and needed some dad time.

If you didn't see the announcement from @delsolrob go place an Iconic Formulations order and help a brother out. Going to snag some to put in the stash! Might add that alpha 7 into the last phase of this cut.
 
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Slept through my alarms this AM. Honestly, my body is feeling a bit beat up. My upper back has been feeling really knotted and tight. Even the massager I have at home isn't helping to work it out much. Just been feeling tired lately too, could also partly be that I'm fighting something low level off since my son wasn't feeling well the other day. But either way, back in the gym this AM for a shoulder workout.

Rotator cuff ex, resistance bands 2x12

Seated BB overhead press:
65x12
85x10
90x10
95x5

DB laterals x DB front raises, 15x10,10,10
Bent over DB laterals x upright rows, 15#/+60# x 10/8, 10/7, 10/7

Foam rolling to finish.

48:27, 166 cals

Pre: 1 scoop Total War Patriot, 1 cap Radiate
Intra: Same as previous

Unofficial midweek weigh in yesterday was 157.4#, 14.3%.

I'm doing a good job of staying consistent with my diet, and the scale is showing the payoff. Mostly by planning my next day the night before so I know what to swap out / what flexibility I have for any given meal. But I'm still a hair high overall by about ~100 cals on the weekly avg. So as I get closer to the end of this cut, I may try to tighten up just the slightest bit.
 
Segansational said:
Absolutely!

In the gym for cardio this AM. Didn't want to get out of bed, cardio day. Coincidence?? 35:57, 270 cals on the bike. No ab work today, son woke up with a cold and needed some dad time.

If you didn't see the announcement from @delsolrob go place an Iconic Formulations order and help a brother out. Going to snag some to put in the stash! Might add that alpha 7 into the last phase of this cut.
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Already got a shipping notification, bottle of Alpha 7 and All Out Sweat Blue Hawaiian will be here on Monday!
 
Planning, Meal Prep is a great way to stay on track !
 
Segansational said:
Already got a shipping notification, bottle of Alpha 7 and All Out Sweat Blue Hawaiian will be here on Monday!
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if you haven't used all out sweat blue Hawaiian before, I can't wait for your feedback - thank you again for your support
 
delsolrob said:
if you haven't used all out sweat blue Hawaiian before, I can't wait for your feedback - thank you again for your support
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I have when you first released it, so it's been a while. But I am a fan of this flavor, and the profile, particularly for my cardio/endurance related sessions because of the Peak02 and elevATP (even though it can obviously be used for more than that). Basically a better Superhuman Burn (which I also still like). BAIBA is one of my favorite ingredients.
 
2nd Chest Day.

Rotator cuff exercise, resistance bands 2x12

DB BP:
35x12
65x8,7,6

Low Incline BP 95x12,12,10 - need to increase weight here, but was using my power bar so need to pick up some smaller olympic weights.

Low DB incline flys 35x10,8,8
Floor Presses 135x6,4,3 - these were a struggle this AM.

Foam rolling to finish. Had a really good session this AM. Good chest activation and pump!

58:06, 249 cals

Pre: 1 scoop OG Juice Daddy, 1 scoop Daft Pump, 1 cap Radiate
Intra: Same as yesterday, ran out of Breach aminos. Have some Breach+ (BCAA + caffeine) and MAN Isoamino creamer, so will use one or both until I can pick up some EAAs. Also need to pick up some more electrolytes.

Found a bottle of RK-125 that I forgot I had, so will be adding into the mix. 1 cap, 3x daily with meals. Why not?
 
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Arms.

Ez bar curls:
Bar x 12
+50x10,9,8

Close grip BP 135x10,8,6
DB hammer curls 25x9,9,10
Dips x20,14,12 - something just clicked on my first set and I flew through 20 reps, usually I'm in the 10-12 rep range!
DB incline curls 15x10,9 - had to stop short since my son woke up.

50:06, 256 cals

Just a great session today, just felt like everything was hitting right. The right amount of stretch and strain to really activate my biceps and triceps. Wish I didn't have to cut it short!

Pre: 1 scoop Total War Jurassic Blood, 1 cap Radiate
Intra: 1 scoop Iso-amino, 1 packet electrolytes, 1/2 scoop Cluster Bomb, 3g micro creatine
Soundtrack: Five Finger Death Punch
 
Woo! Sitting here this evening at an official weigh in of 156.8# (-6.8# since start, another -0.6# since the unofficial weight check earlier this week) after eating 3/8 of a frozen pizza. Was 200+ cals over today, but apparently that didn't stop me. Weight is coming off pretty easily, not to jinx myself!

Feeling good. I know I've got a big cheat meal coming up on Sunday planned, since I've got Movie Tavern tickets to go see Black Adam in theaters! Enjoy the weekend!
 
Enjoy your cheat & movie !!
 
Had a great father/son day yesterday. Took him to another fall fest at a local farm, sun was shining. So more hayrides (little man just loves his tractors), giant hill slide, bounce house, playground. Wholesome fun. Got him some ice cream, and myself an apple cider donut & an IPA. Life is good!

No workout yesterday, but back at the cardio this morning to help offset the 1700 cal cheat meal I have planned for lunch!

35:04, 246 cals on the bike followed by ab work.
 
Well, some of the good and the bad to report.

First, here are a bunch of goodies I recently received in the mail:

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Thinking about running the All Out Sweat as my pre-WO of choice. Was going to use my first serving today, but... the bad news is that I somehow tweaked my lower back (right side) doing yard work / leaf clean up. To tell you how old I am, I managed to tweak it getting OFF a riding mower! You know, just normal every day things.

And here was my cheat meal while at the movies. Double smash burger with cheese, side of fries. Delicious! And Black Adam was really pretty cool too. First time back at the theater in a while.

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Injury report: Been keeping heat on my back and using NSAIDs to keep me going. Seems to help throughout the day, but I get stuff towards the end of the day/overnight. Basically bending over causes slight wincing, and lifting anything heavy causes strain. Like picking up my kids under their arms to lift them is a no-no, but clearly something I can't fully avoid. No workout yesterday.

Woke up this AM with my alarm (4:48 AM) and was ready to get up. Decided I would do my leg day, but go mainly with bodyweight exercises and lots of stretching. Just feel tight overall, like my body is just a wound coil.

Found a way to hang my TRX without it tipping while doing my leg routine, so went with that for this AM:

Stretching
TRX squats 3x15 - left knee joint was acting up during these.
TRX alt lunges 3x15
TRX calf raises 3x20 - these felt good, good stretch and the high reps felt right for activation.
BB front squats 45x10,10, - bar only, just went nice and light, even with a little bit of weight loading I noticed the pull in my back just the slightest bit due to core activation. So didn't want to push anything too hard. Just some extra quad work.
More stretching.

47:41, 175 cals

Beginning of week weigh in: 157.8# (+1# over the weekend)

Skipped doing any type of bent over movement like SLDLs, so didn't get to really work the hammies. My left hamstring felt tight too though today.

Haven't done TRX in a while, so probably a good change of pace and a way to get in some reps without loading my body. Just kept stretching out in between sets, will apply another warm pack after a hot shower. Maybe some icy hot if I've got it. Low level back pain was there, but manageable. Trying to be smart about things.

Pre: 1 scoop All Out Sweat Blue Hawaiian
Intra: 1 scoop Iso-Amino, 1 packet electrolytes, 3g micro creatine
Soundtrack: The Black Keys
 
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Morning @Segansational

The back tweeks sukk bro. Especially when you are in good groove mentally and physically with goals set like you are.

Bite the bullet bro, take a few days off. Keep macros in check, stretch, go for walks, and ground roll and you will be back by Friday.

I don't even like to talk about this cause I don't want to jinx anything. I used to have terrible back issues just due to my jobs. I operate heavy equipment 10 1/2 hours a day, its brutal. Then off to zero turns and manual labor. Just like your situation its usually the dumbest **** that happens like getting off of your mower.

I have 3 or 4 of the most simplest stretches and ground rolls that I do daily no matter what that literally take 8-10 minutes. Been doing this for almost 3 years and I swear by it. I haven't had any issues, sometimes I will add in extra if I have the time and it almost becomes therapeutic like yoga.

Hope the best for you bud 💯
 
Give It Time Let It Heal, I hope you are back at it quickly !!
 
Heal up man! I know nothing can hold you back!
 
Rocket3015 said:
Because you are a cyborg !!
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Not me! Makes me realize how fragile we really are...
Hyde said:
Bird dogs
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Added some of these today.
Hyde said:
And frequent short brisk walks swinging your hands at your sides to flush the low back.
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Interesting you posted this, because the other day after a short walk I did feel better. TBH I think a lot of it is an alignment issue. I may need to go see a chiropractor after I resolve the pain.

Took yesterday off, slept in. Back at it this morning for just cardio and some more stretching. The good news is that the pain is pretty minimal the past two days, with a heat pack and some motrin/tylenol. Food choice has been only OK, and allowed myself to dig into one of my decadent desserts - fitting it into macros, but will need to make sure I don't go overboard this weekend either. Hoping to be feeling 100% again after the weekend so I can get back to some real lifting. Will see how tomorrow goes.

Cardio, bike 40:15, 265 cals.
Followed by stretching, 3 sets of bird dogs.
Pre: 1 scoop All Out Sweat
Intra: 1 scoop Iso-Amino, 1 packet electrolytes
 
need to make sure I don't go overboard this weekend either


^^^^this is me also^^^^ always a huge blowout at the marina campground for halloween
 
You got this! Just need to have a plan for the weekend to stay on diet. There’s no good reason to blow it - family fun doesn’t hinge on YOU eating lots of extra candy, just being involved.

Make a plan for your alotted calories. Figure out where to cut/skip some so you can set aside X amount for whatever you really need for controlled portions of whatever family meals you’re having. Having a slice of pizza with a big salad you packed won’t ruin anything, but eating many pieces will. Your family will be equally happy they got to enjoy pizza together.

Dieting shouldn’t mean our loved ones sacrifice, but it will always requires some on our part. This is what makes you strong!
 
I realize you can’t count calories at things like a party, but nobody is forcing anything into your mouth, so call your shots well and you will find balance while continually progressing.
 
I've been coordinating our menu today for the weekend at the marina, sticking to meat and greens.

I'm not a candy person at all, couldn't tell you the last time I actually had candy.

I've had three slices of cake this week, a homemade cheesecake (2) and a slice of ice cream cake last night for a bday.

Thats my fix for a long time.
 
BOSSMAN said:
I've been coordinating our menu today for the weekend at the marina, sticking to meat and greens.

I'm not a candy person at all, couldn't tell you the last time I actually had candy.

I've had three slices of cake this week, a homemade cheesecake (2) and a slice of ice cream cake last night for a bday.

Thats my fix for a long time.
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Nice; this is exactly what I wanted to show. That is how you “call your shots” like I said. Only eat the extras that are really emotionally important personally, and ignore the rest. If you do that and can suffer some hunger elsewhere to offset things, you can keep the deficit up.
 
Well, only bad news to report this morning. Got overzealous yesterday and moved some furniture around because I was feeling OK. That was apparently a bad decision. Woke up this morning with much more noticeable pain. Tried to just try stretching out and light motion to see how it'd go this morning and we're back to square one. Did about 10 mins warm up on the bike, some push ups and that was it. Bending over and up and down movements just seems to cause me to wince. So it'll be a steady regimen of NSAIDs and heat again all weekend. No workouts.
 
Segansational said:
Well, only bad news to report this morning. Got overzealous yesterday and moved some furniture around because I was feeling OK. That was apparently a bad decision. Woke up this morning with much more noticeable pain. Tried to just try stretching out and light motion to see how it'd go this morning and we're back to square one. Did about 10 mins warm up on the bike, some push ups and that was it. Bending over and up and down movements just seems to cause me to wince. So it'll be a steady regimen of NSAIDs and heat again all weekend. No workouts.
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Rest up this weekend !!
 
Sad to report things only went from bad to worse today.

Sharp, shooting pain when helping lift my 30# kid up onto a bench this morning to tie his shoes. At this point, sitting, standing, bending over, pretty much anything except when I'm asleep hurts. Have Rx NSAIDs and muscle relaxants now back on the menu. Rotating icy hot/lidocaine and heat packs. Slept most of the afternoon today, the meds just knock me out. Feeling pretty useless around the house and down/depressed. Will be completely off workouts for a full week. Will have to try to stay on track solely with macros, maybe overcompensate since I'll be expending less energy, if I can keep up my motivation (which is already down). Gonna have to try and not self sabotage.

Debating whether to start my Lipo Elite this week or not. Was slated to, but seems like a waste. Probably will save it and just use up some trial thermos to keep weight at bay while being relatively sedentary.

Also debating picking up some S23 and/or GW so I can really attack it when I get back to working out. Help to accelerate stripping some fat since I feel like I'll have some ground to make up. Thoughts or is this just the mindf*ck talking?

TL;DR: Officially sidelined for the next week, on meds, semi-depressed. Need to try and avoid self-sabotage.
 
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