Segansational's Motivation Log

[MrKleen73]

I'm still learning and tinkering of course, but since we know the old school "anabolic window" is largely a myth, I make my calories count preWO far more than I stress over postWO to be honest. I've never noticed ill effects from going hours after a lifting session before my next meal (although I have a protein shake intraworkout 90% of the time). I do however notice a massive difference in my preWO nutritional approaches.

It's not so much that the anabolic window is a myth, so much as it is misunderstood. There is absolutely a window where you are more insulin sensitive after training because Glut 4 translocation takes place with training. However in your typical human who is not actually fasting there is already plenty of substrate making it's way to the working muscles. So it is definitely an opportunity to shuttle in more nutrients than you can get in at once at other times. However, the idea that not slamming a shake or eating immediately after training will cause a loss of gains is ludicrous. Especially for fed individuals who eat every 4 hours throughout the day.

 

[MrKleen73]

Nice post @Resolve10

 

[Segansational]

Hotel Gym Workout.

Treadmill warm up, 7 mins, 0.41 miles.
DB windmills x 2.5
DB rotator cuff ex, 2.5x5,5

Incline DB Press:
Warm up, 25x10
45x8,8,8

DB incline bench rows, neutral grip:
35x8,8,8

Triceps pressdowns,
Warm up, 15.5x10
22.5x10,
27.5x10,10

Biceps Cable Curls,
12.5x10,10,10

Cable crossovers,
Warm up, 17.5x10
22.5x10,10,
17.5x10 - dropped weight on last set to make sure I was getting a good stretch / full ROM.

Foam rolling

Stir the Pot - OK, these are ridiculously hard! You guys didn't warn me! It was like a plank turned up to 11! Did 3 "sets" of stirs, maybe 4-5 small circles. I'll feel that later...

36:29, 155 cals.

Gym was a tiny box this morning, so just did a little of everything, which is my usual MO when traveling. No leg machines, could've done some bodyweight type lower body stuff, but decided I'd save my real leg day for when I return home. Everything just felt awkward this morning, not sure how else to describe it. Felt like a newbie in the gym. Oh well.

Was hungry. Maybe my body has really gotten used to my intra-aminos/carbs to help fuel me up during my sessions...

Pre: 1 packet of BAMF Gym & Juice. Taste was good, light beta alanine tingles.

 

[Dustin07]

Gym was a tiny box this morning, so just did a little of everything, which is my usual MO when traveling. No leg machines, could've done some bodyweight type lower body stuff, but decided I'd save my real leg day for when I return home. Everything just felt awkward this morning, not sure how else to describe it. Felt like a newbie in the gym. Invalid Link Removed Oh well.

lifting days in hotel gyms aren't likely going to be PR days but it's a great opportunity to enjoy the session getting the extra work in cause you know that anything you can accomplish is better than skipping altogether, plus if it's not a 110% redlined session your recovery is gonna be great.

 

[MrKleen73]

BTW - You can crush your legs with DB lunges, just focus on all the weight on one leg during the negative and then pick the rear leg up when you stand up so every time you stand up only the lifting leg works. You will be fried, then do the same thing with front foot elevated split squats. Glutes and Quads toasty...

 

[Segansational]

lifting days in hotel gyms aren't likely going to be PR days but it's a great opportunity to enjoy the session getting the extra work in cause you know that anything you can accomplish is better than skipping altogether, plus if it's not a 110% redlined session your recovery is gonna be great.

Can't say I necessarily enjoyed today's session, but to your point, every WO gained is better than no WO at all!

BTW - You can crush your legs with DB lunges, just focus on all the weight on one leg during the negative and then pick the rear leg up when you stand up so every time you stand up only the lifting leg works. You will be fried, then do the same thing with front foot elevated split squats. Glutes and Quads toasty...

Yeah, I agree. Just wasn't feeling it.

 

[Hyde]

Stir the Pot is so ridiculously hard. I hate doing them, but man they really pay out in your bracing strength if you can increase the amount of circles/TUT per set.

 

[Segansational]

Deadlift Day

Foam rolling
Bird Dogs x10,5,3

RDLs :
95x8,8,8

Deadlifts:
Warm up, 95x10
145x6
185x5,5,5 - belted, slow pulls. Last rep was a bit of an endurance grind. But stopped here to leave some in the tank for rack pulls.

HAD TO STOP HERE. Wife dropped a potted plant in the house, so had to help there and that was basically it. Better to stop here than come back in cold on heavy lifts.

38:22, 126 cals.

Tried the RDL warm up approach and started my deadlifts warm up at lower weights today. Force wasn't there from a speed off the ground perspective prob due to pre-exhaust, but other than that, a productive session and if it keeps me injury free it's the right approach for me.

Pre: 1 scoop MF Defiant Unleashed July 4th edition
Intra: 1 scoop Muscle EAAs, 1 scoop Canteen, 1/2 scoop Cluster Bomb, 1/2 scoop Tango

Got back from traveling on Sat, didn't try to track food the past few days and let myself just enjoy, including a few beers. Back at it today, but on any given day I've been finding it harder to consume those quality cals to get me back to maintenance level right now. I just got used to a lower level of caloric need I think. Will need to readjust.

Got a few new fun things in the mail. Will post up a pic later. One more week of maintenance/just having fun with it as I travel again this weekend, then it's focus time!

 

[Segansational]

Wanted to do squats, but decided better of it. Went back to cardio this AM to give lower back a rest. 40 mins on the bike, 172 cals, followed by 2 sets of knee raises.

 

[Dustin07]

HAD TO STOP HERE. Wife dropped a potted plant in the house, so had to help there and that was basically it. Better to stop here than come back in cold on heavy lifts.

I always wonder how much of warming up is in my head and how much of it is truly a physical requirement. It's been a long time since I have competed in oly so @Hyde could better give an idea of how much 'standing around time' he had most recently in between lifts where he could go cold, but sometimes.......... sometimes.... when I get stuck talking to someone to be polite, or like yesterday when I'm helping my boy knock out a few consecutive sets (cause he was on a roll) I realize my time between sets is getting uncomfortably long and I go for it anyways, but if my mental game is there it seems great.

but if you're anything like me... my adductors get tight on squats and require a lot of work. my shoulders and elbows get tight and slow on bench, and require a lot of warming up as well... but once everything is warm it's like BAM go time.

 

[MrKleen73]

I always wonder how much of warming up is in my head and how much of it is truly a physical requirement. It's been a long time since I have competed in oly so @Hyde could better give an idea of how much 'standing around time' he had most recently in between lifts where he could go cold, but sometimes.......... sometimes.... when I get stuck talking to someone to be polite, or like yesterday when I'm helping my boy knock out a few consecutive sets (cause he was on a roll) I realize my time between sets is getting uncomfortably long and I go for it anyways, but if my mental game is there it seems great.

but if you're anything like me... my adductors get tight on squats and require a lot of work. my shoulders and elbows get tight and slow on bench, and require a lot of warming up as well... but once everything is warm it's like BAM go time.

I think when lifting for performance your warm up is critical. When lifting for hypertrophy, it is more just smart behaviour. If I am going to do squats for hypertrophy a good place to start is doing really light weight squats. Get some blood into the tissue and go once you are warmed up unless you have injuries or things that really need worked. Also if it is cooler, then a decent general warm up is good to add in whether that be a dynamic type of thing or 5-10 minutes liss. With performance you want things warm. and ready to go. However I don't think having some downtime up to 10 minutes or so after getting warm is going to mess you up. However getting warm in the first place should be a priority.

 

[Dustin07]

I think when lifting for performance your warm up is critical. When lifting for hypertrophy, it is more just smart behaviour. If I am going to do squats for hypertrophy a good place to start is doing really light weight squats. Get some blood into the tissue and go once you are warmed up unless you have injuries or things that really need worked. Also if it is cooler, then a decent general warm up is good to add in whether that be a dynamic type of thing or 5-10 minutes liss. With performance you want things warm. and ready to go. However I don't think having some downtime up to 10 minutes or so after getting warm is going to mess you up. However getting warm in the first place should be a priority.

When strength training I had a buddy who would not do his next set in under 3-5 minutes or until his heart rate was back down nearly all the way to baseline. But I've also had days where the next set is as fast as you can swap weights out. I've had good days and bad days with both approaches

 

[MrKleen73]

When trying to get my absolute best set around 90 seconds for smaller muscles and 3-4 for the larger ones. However i just don't have time for that with hypertrophy training where my goal is getting in enough volume during my workout to stimulate growth.

 

[Dustin07]

However i just don't have time for that with hypertrophy training where my goal is getting in enough volume during my workout to stimulate growth.

dude you ain't jokin. that's why I started running my EMOTM timer or E2MOTM timer for super sets. if I'm attempting a 10 x 10, that's 10 to 20 minutes right there for one movement. I mean it works, but the time requirements are huge.

 

[MrKleen73]

dude you ain't jokin. that's why I started running my EMOTM timer or E2MOTM timer for super sets. if I'm attempting a 10 x 10, that's 10 to 20 minutes right there for one movement. I mean it works, but the time requirements are huge.

Right, it can get a bit crazy. Plus honestly if I had the time I probably could have stayed another hour just having a good time lifting. It is nice when it is like that except that you have to leave.

 

[Dustin07]

I probably could have stayed another hour just having a good time lifting. It is nice when it is like that except that you have to leave.

that's why I keep 3 shirts in my gym bag, just in case, lol

 

[Hyde]

You have to find a balance between how much time you have to spend training vs being well-rested for the next set. You need to rest enough to get the job, but remember it’s training: it should be tough & you’re there to work hard.

I think given the back tenderness, discretion was the better part of valor here. I would not pull a heavy deadlift cold. I would make time to get warm again enough & if I couldn’t do that I wouldn’t do the lift. It’s training, not a comp, so I want to come back the next session instead of being sidelined longer.

 

[Segansational]

You have to find a balance between how much time you have to spend training vs being well-rested for the next set. You need to rest enough to get the job, but remember it’s training: it should be tough & you’re there to work hard.

I think given the back tenderness, discretion was the better part of valor here. I would not pull a heavy deadlift cold. I would make time to get warm again enough & if I couldn’t do that I wouldn’t do the lift. It’s training, not a comp, so I want to come back the next session instead of being sidelined longer.

Yep, that was my approach. Live to lift another day!

 

[Segansational]

Leg Day

Bird Dogs x10,5,3

BB Squats with Banded Pull Aparts (5#):
Warm up, +85x10
135x8
185x5
Short pause as son woke up.
235x3,3

Started lighter today and did a few additional warm up sets before hitting top sets of 235# again. Left hammy again feeling lightly sore. This was a bit more of a struggle today than I'd hoped. Could've been coming in a bit more "cold" after having to deal with my son who woke up, or it could be the higher volume of work I put in first. Either way, didn't feel "good".

27:58, 76 cals.

Pre: 1 scoop OG Juice Daddy, 1 scoop Mummy Gummy Alpha Lion Pump. - Decided to crack the Halloween flavor of AL Pump. Was a bit underwhelmed with the flavor, was supposed to be White Gummy Bear.
Intra: 1 scoop Muscle EAA, 1 scoop Canteen, 1/2 scoop Tango, 1/2 scoop Cluster Bomb.

 

[Segansational]

Not going to lie, been kinda eating like an A-hole. Weight back up to 162.2# after travel this weekend, etc. But 40 mins on the bike this AM, 162 cals.

 

[MrKleen73]

Not going to lie, been kinda eating like an A-hole. Weight back up to 162.2# after travel this weekend, etc. But 40 mins on the bike this AM, 162 cals.

I love this! Just calling it like it is!

 

[Segansational]

Upper Body

Rotator Cuff Ex, resistance bands 2x12,12

Bench Press:
Warm up, +85x10
140x6
160x5,4 - these felt good, so moved up.
170x2
Felt pretty good on bench today.

Neutral Grip Pull Ups x8,6,7
DB laterals 15x10,10,10
Dips x12,10,8

Son has consistently been waking up a little before 6 AM, which has been interrupting/cutting into my WOs. Opted to do some laterals to hit delts vs arms, since that's already getting work during my compound lifts.

46:19, 182 cals

Pre: 1 scoop El Chapo
Intra: 1 scoop Muscle EAA, 1 scoop Canteen, 1/2 scoop Tango, 1/2 scoop Cluster Bomb.

 

[akboom87]

Upper Body

Rotator Cuff Ex, resistance bands 2x12,12

Bench Press:
Warm up, +85x10
140x6
160x5,4 - these felt good, so moved up.
170x2
Felt pretty good on bench today.

Neutral Grip Pull Ups x8,6,7
DB laterals 15x10,10,10
Dips x12,10,8

Son has consistently been waking up a little before 6 AM, which has been interrupting/cutting into my WOs. Opted to do some laterals to hit delts vs arms, since that's already getting work during my compound lifts.

46:19, 182 cals

Pre: 1 scoop El Chapo
Intra: 1 scoop Muscle EAA, 1 scoop Canteen, 1/2 scoop Tango, 1/2 scoop Cluster Bomb.

Nice work on the bench!

 

[Dustin07]

Opted to do some laterals to hit delts vs arms, since that's already getting work during my compound lifts.

for some reason it's just super satisfying working shoulders and building some big cannon balls up there

 

[Segansational]

Nice work on the bench!

Thanks! Just felt good yesterday.

for some reason it's just super satisfying working shoulders and building some big cannon balls up there

Well I wouldn't call my shoulders big by any means, but it is good to get in some work!

35:49, 178 cals cardio on the bike this AM, followed by a few sets of abs. Last WO before I hit the road again. Been averaging 2200 cals lately for maintenance, but a little hard to tell if this is where I need to be or not just yet. Prepping to add VL Ogre / Alpha Four when I get back, and will pair it with the 10 wk DL program. That'll have me hit my deload right at the new year.

 

[Dustin07]

Well I wouldn't call my shoulders big by any means, but it is good to get in some work!

just have a little discussion with them and tell them to grow:


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[Segansational]

Wow, well, the gym here at the Westin in DC blew me away! It's huge, spread out and plenty of equipment. It even had a separate Olympic lift room with Hammer Strength equipment, which is where I spent my time. I'll post a photo.

BB squats:
Bird Dogs prior to each set...
Warm up, 45x10
135x6
185x4
225x3

Resistance band pull aparts in between each set, followed by squats:

245x2
275x1 - Didn't hit depth, but also didn't have my belt, so I'm calling this one a win.

Deadlifts:
Overhand grip:
135x8
185x4
Mixed grip:
205x3,3,3 - stayed here as I didn't have a belt, and honestly, this just felt good.

Supersets:
Seated leg ext: 40x10,10,10
Seated leg curls: 40x10,10,10

Foam rolling to finish.

53:54, 233 cals.

Literally could've spent all day here, but alas, I didn't have the time!

Pre: 1 packet No-Xplode Vaso from @ELROCK. This apparently has a lot of yohimbine in it, miscalculated that one, so I was a bit tweaking and cold sweats... LOL.

 

[Segansational]

35:01, 197 cals on the bike, followed by some sets of "stir the pot", and swiss ball crunches. Sticking my legs firmly to push against the resistance of rolling I felt it in my left knee after Sunday's WO. Other than that, I'm feeling good. Slept in a bit.

Intra-WO mix: 1 scoop Ryse BCAA Focus, 1 scoop Canteen, 6g taurine.

Going to be sticking with low caffeine/caffeinates aminos as my go to for the next several weeks to keep BP lower, plus Carditone.

 

[Segansational]

Upper Body

Rotator Cuff Ex, resistance bands 2x12,12
Bird Dogs x10,5,3

Bench Press:
Warm up, +85x10
140x6
170x3,3,3
Finished with some light foam rolling.

Close Grip Lat Pulldowns
10 plates x 10,10,10
Felt good upper back activation on these.

Dips x 12,10,8

TRX biceps curls
3x12

53:23, 153 cals.

Felt like things were flowing today, even on low caffeine. Just at the right point of positive stress and strength capacity.

Pre: 1 scoop Ghost Pump
Intra: 1 scoop Ryse BCAA Focus, 1 scoop Canteen, 1/2 scoop Tango, 1/2 scoop Cluster Bomb, 3g taurine (Pump has some taurine in it already).

This week I'm headed camping with the family, so I won't get my normal weekend session in. So my plan for this week is this:

M - Cardio, abs
T - Upper Body - these will focus on bench.
W - Cardio, abs
TH - Deadlifts - start of 10 wk program.
F - Cardio, abs
Sat - OFF
Sun - OFF

Typically though, I'm planning a M/W/F Upper/Deads/Lower rotation.

 

[Segansational]

Here's the hotel gym I got to play around in...

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[Hyde]

Here's the hotel gym I got to play around in...

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Now we’re talking!

 

[markismighty]

Here's the hotel gym I got to play around in...

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Nice hotel gym

 

[Dustin07]

that gym is dope, love the platform!

 

[MrKleen73]

Nice lil set up, do they have more weights than what is shown?

 

[Segansational]

Now we’re talking!

That’s a pretty sweet hotel gym.

Nice hotel gym

that gym is dope, love the platform!

Yeah, this was probably one of the best hotel gyms I've ever been too. This was the little side room. The main room was a hug open space with machines, battle ropes, dedicated TRX, bunch of Pelotons and traditional cardio equipment. Plus another side room for stretching/barre type workouts. Really great.

Nice lil set up, do they have more weights than what is shown?

No, that was it, but you could hit 315 there with all the plates on it.

Also, there was a DB rack for that room up to 75s.

 

[Segansational]

35:23, 174 cals on the bike. Nothing fancy, just keeping myself moving. Indigestion and mental fuzziness creeping in already. Forgot about the extra glutamine I should be taking on top of my daily digestive enzymes, so picked up some from Kaged. Should be here tomorrow along with some more Hydra Charge. 10g intra-WO seemed OK last time, but will monitor and dial up closer to 20g if needed.

 

[Segansational]

Here we go. Deadlifts, Week 1.

Cat backs 3x5 superset with
Bird Dogs x10,5,3

Deadlifts, resistance band pull aparts 5# before each set.

Warm ups:
95x10
135x6
Working sets, belted:
185x5
185x5
185x5
185x5
185x5
Note: Don't have 2.5# weights, so just went with 185 today. So the weights may be 5# up or down each week from the spreadsheet.

43:12, 157 cals.

Pre: 1 scoop Ghost Pump
Intra: 1 scoop Ryse BCAA Focus, 1 scoop Canteen, 1/2 scoop Tango, 1/2 scoop Cluster Bomb, 3g added taurine.

So even though my 1RM strength goal is really to try and hit 315# before EOY, I'm starting with numbers calculated off of last year's test which was 295# and taking 10% off for the calculations. So, all of the weights below are based off of a 265# 1RM calculation. The spreadsheet online has a weight calculator for me, so weights over 10 weeks are shown below. This will have me hitting 235# at week 9 for one AMRAP set. Feel like this will be good progression/strength balance to get my solid foundation back. In week 10, I *may* try to do a true max challenge day in a gym, depending how I'm feeling. Otherwise, I may do a true deload week and then do the test in the new year.Invalid Link Removed

 

[akboom87]

Off and running! Looks like a solid plan you got, nice session to kick it off to!

 

[Dustin07]

That's 5/3/1 you're running?
@Hyde of course is the real expert here but I can say from multiple runs on 5/3/1 that if the deadlift is your primary goal for the year, you need to remember it's your primary goal when it comes to rest, over training, and food. 531 has done some fantastic things for me but I always overdid it and burned out hard by 3rd cycle. if done right it's pretty solid I think, but in the end 385 x 10-13 reps didn't build my 475 1rm, it was singles, triples, and some deficit work. for me... again... for me...

 

[Hyde]

That's 5/3/1 you're running?
@Hyde of course is the real expert here but I can say from multiple runs on 5/3/1 that if the deadlift is your primary goal for the year, you need to remember it's your primary goal when it comes to rest, over training, and food. 531 has done some fantastic things for me but I always overdid it and burned out hard by 3rd cycle. if done right it's pretty solid I think, but in the end 385 x 10-13 reps didn't build my 475 1rm, it was singles, triples, and some deficit work. for me... again... for me...

No it’s an Alexander Bromley deadlift-focused program I believe. Lots of volume for size and strength. It doesn’t peak for a 1RM because he wasn’t going to a strongman contest that would be a max, but rather max reps in a minute with a given weight. So he needed his overall general deadlift strength to rise, like a 5RM.

 

[MrKleen73]

That's 5/3/1 you're running?
@Hyde of course is the real expert here but I can say from multiple runs on 5/3/1 that if the deadlift is your primary goal for the year, you need to remember it's your primary goal when it comes to rest, over training, and food. 531 has done some fantastic things for me but I always overdid it and burned out hard by 3rd cycle. if done right it's pretty solid I think, but in the end 385 x 10-13 reps didn't build my 475 1rm, it was singles, triples, and some deficit work. for me... again... for me...

I have heard a lot of people say 5/3/1 works well but it might be best to start your weight a little lower than what it says too if you don't want to hit the wall early.

 

[Dustin07]

No it’s an Alexander Bromley deadlift-focused program I believe. Lots of volume for size and strength. It doesn’t peak for a 1RM because he wasn’t going to a strongman contest that would be a max, but rather max reps in a minute with a given weight. So he needed his overall general deadlift strength to rise, like a 5RM.

ah right right that makes sense

I have heard a lot of people say 5/3/1 works well but it might be best to start your weight a little lower than what it says too if you don't want to hit the wall early.

I think my bigger issue was that I was doing too much other stuff, when I ran 531 I was training all three lifts + BB style accessories and likely cardio. My gains took off when I switched to a DL/Bench focus.

Looking back on my last 531 cycle it only topped off at sets of 320, 340, and 360 for cycle 1, then cycle 2 was 330, 350, and 370. 320, no big deal. 370... starting to get heavy for an AMRAP. I don't have the notes handy from the cycle prior to that.

 

[MrKleen73]

ah right right that makes sense



I think my bigger issue was that I was doing too much other stuff, when I ran 531 I was training all three lifts + BB style accessories and likely cardio. My gains took off when I switched to a DL/Bench focus.

Looking back on my last 531 cycle it only topped off at sets of 320, 340, and 360 for cycle 1, then cycle 2 was 330, 350, and 370. 320, no big deal. 370... starting to get heavy for an AMRAP. I don't have the notes handy from the cycle prior to that.

Yeah, I have been guilty of doing too much and getting in the way of my own progress before. It is an easy thing to do, especially if you love working out.

 

[Segansational]

Off and running! Looks like a solid plan you got, nice session to kick it off to!

Nice start, good luck with the rest of it!

Thanks fellas!

No it’s an Alexander Bromley deadlift-focused program I believe. Lots of volume for size and strength. It doesn’t peak for a 1RM because he wasn’t going to a strongman contest that would be a max, but rather max reps in a minute with a given weight. So he needed his overall general deadlift strength to rise, like a 5RM.

Right, so for those interested, it basically does a 5x5 rep schematic, but it's a higher weight week, then 20% lower week, rinse and repeat for 10 weeks. With an AMRAP week towards the end.

I have heard a lot of people say 5/3/1 works well but it might be best to start your weight a little lower than what it says too if you don't want to hit the wall early.

This is why I've taken my 1RM down lower to calculate off of, because I keep remember @Hyde hammering that into my head! 

 

[Hyde]

ah right right that makes sense



I think my bigger issue was that I was doing too much other stuff, when I ran 531 I was training all three lifts + BB style accessories and likely cardio. My gains took off when I switched to a DL/Bench focus.

Looking back on my last 531 cycle it only topped off at sets of 320, 340, and 360 for cycle 1, then cycle 2 was 330, 350, and 370. 320, no big deal. 370... starting to get heavy for an AMRAP. I don't have the notes handy from the cycle prior to that.

I think it sounded like you were doing a lot of “Joker” singles. Too heavy singles taken too often will take a recovery toll on anyone, more than they give in training progress. Jim says to take them sparingly, when the pan seems extra hot and still not to the limit, but everyone seems to take that as license to kill indiscriminately

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[Dustin07]

I think it sounded like you were doing a lot of “Joker” singles. Too heavy singles taken too often will take a recovery toll on anyone, more than they give in training progress. Jim says to take them sparingly, when the pan seems extra hot and still not to the limit, but everyone seems to take that as license to kill indiscriminately

for sure, and of course those heavy joker singles are AFTER working AMRAPS. Whereas now I've completely shifted gears to preserve as much energy for the top set vs working the whole way up, and better utilizing drop sets (I think).

 

[Segansational]

Some goodies from Kaged just came in. Started adding 10g glutamine intra-WO. 37:40, 170 cals cardio this morning.

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[Segansational]

5 days in and a couple of quick notes:

1) Slightly shorter fuse.
2) Glycogen retention making me look fuller already.
3) Potential left nip aggro, could be in my head. May start up Arimihex next week.
4) Chest application site redness with Alpha Four. Was supposed to get some 4-andro caps, but haven't received yet, so we'll see.
5) Some light indigestion in the evenings, even with digestive enzymes in the mix. But diet lately is certainly a contributor.

 

[Segansational]

6) Forgot to add lethargy.

Leg Day.

BB squats, resistance band pull aparts 5# before each set:
Warm up, 95x10
135x8
Belted from here on:
185x6
235x4
235x4
235x4

TRX alt lunges 3x12
TRX calf raises 3x15

DB RDLs
15x10
20x10,10
Just went for light hamstring stretch here.

49:24, 217 cals.

Foam rolling to finish.

Kids had a nice weekend camping. They did a trick or treat at everyone's camp sites, so they loaded up - and get to do it all over again on Tuesday!  Was definitely a fat weekend. Feeling it / look it physically around the midsection. We're talking birthday cake, cookies, breakfast sandwiches, sausage. Typical smorgasbord! But on the positive side, refrained from any alcohol. So just imagine what it could've been like with beers on top of it all!

Last night did a concoction of Inspired Greens (still tastes like dirt), 6g taurine, 10g glutamine pre-bed and didn't have any indigestion issues.

 

[Dustin07]

5 days in and a couple of quick notes:

1) Slightly shorter fuse.
2) Glycogen retention making me look fuller already.
3) Potential left nip aggro, could be in my head. May start up Arimihex next week.
4) Chest application site redness with Alpha Four. Was supposed to get some 4-andro caps, but haven't received yet, so we'll see.
5) Some light indigestion in the evenings, even with digestive enzymes in the mix. But diet lately is certainly a contributor.

All I know is that Dermacrine has Pregnenolone + DHEA
Ultra Hard has EpiAndro + Androsterone
Four Alpha is 4-DHEA + Androsterone

and since switching to XPG products (Alpha Gel, Epiandro, and DHEA) I'm basically getting all the epiandro and the dhea without any sides now so it makes me wonder if it was the pregnenolone or the androsterone that was irritating my body.