Segansational's Motivation Log

Segansational said:
Arms was always my favorite part to workout, but these days with my training I don't prioritize as much anymore. But honestly, pushing heavier weight is more satisfying!

Got bloodwork done yesterday and have a clean bill of health. Little high on the HDL again, which has been the theme - but it was actually decently improved vs last measure. Also measured test/free test and all were in range:

HDL: 43 mg/dL
LDL: 136 mg/dL

Total test: 464 ng/dL
Free test: 13.1 pg/mL

Contemplating adding in something semi-enhanced for the month of March. Maybe Arimihex since I've had it staring at me for awhile. But I also have Alpha Gel I might use to finish out that bottle. As things are progressing well, planning to wait to do anything stronger until I plateau.

Deadlifts
Bird Dogs x10,5,3

Deadlifts, unbelted, overhand grip:
Warm ups, 95x10
135x8
185x6
205x3

Working sets, belted, mixed grip. 5# resistance band pull aparts before each set:
215x5
215x5
215x5
215x5
215x5

Definite strain on my hands lately. Not easy, but solid pulling today. And at the end of the Bromley program I was at 215 5x3 at the beginning of Jan, so strength stayed/continuing to improve on deads.

44:16, 168 cals

Lower back yesterday/this AM felt tight. Was working on stretching / foam rolling / left leg swings, as that's the side it gets tight on. Will probably feel this workout tomorrow...

Pre: 3/4 scoop Defiant Unleashed
Intra: Same as previous

Weight check: 173.8# (up 3.8# since the start of the year).
BF: 16.3%
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Wondering what your thoughts on the mix grip? I haven’t really tried it because it seemed awkward for me so I haven’t pulled anything heavy with that grip. Just curious though since I see you talk about switching to that grip on work sets.
 
akboom87 said:
Wondering what your thoughts on the mix grip? I haven’t really tried it because it seemed awkward for me so I haven’t pulled anything heavy with that grip. Just curious though since I see you talk about switching to that grip on work sets.
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Ah that's so interesting! Someone who doesn't/hasn't used mixed grip is probably the odd person out IMO. But reality is that's how I learned deadlift initially and the mixed grip helps me feel stronger/hold heavier weights vs overhand. The only reason I use both now is due to feedback on here. Lat activation is probably better with overhand. And there's some fear of pulling a bicep when pulling too heavy, but I don't think I'm anywhere near that type of weight.
 
Getting psyched for the Arnold, only two more days!! Still gotta plan out my events/signings for Saturday and a few more logistics, but definitely looking forward to it.

Bench Day

Foam rolling/stretching.
Curl Ups x10,5,3
Chest stretches
Rotator Cuff Ex, resistance bands 2x10,10

Bench Press:
Warm up, 95x10
135x8
165x6
165x6
165x6
185x3

Slingshot assist:
195x3
205x0

Unassisted, burnout reps:
145x10
Kept this light due to already performing volume work.

Kept hearing @Hyde voice in my head saying to do reps! So here I am and was pretty satisfied with the 3 reps of 185# after 3x6 sets of 165#. Still had to do some heavy pressing too though. SS reps were icing on the cake. Honestly just feel like I'm manifesting things!

Stretching/foam rolling.

55:20, 230 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2
Intra: Same as previous
 
Nice session!
 
Segansational said:
Getting psyched for the Arnold, only two more days!! Still gotta plan out my events/signings for Saturday and a few more logistics, but definitely looking forward to it.

Bench Day

Foam rolling/stretching.
Curl Ups x10,5,3
Chest stretches
Rotator Cuff Ex, resistance bands 2x10,10

Bench Press:
Warm up, 95x10
135x8
165x6
165x6
165x6
185x3

Slingshot assist:
195x3
205x0

Unassisted, burnout reps:
145x10
Kept this light due to already performing volume work.

Kept hearing @Hyde voice in my head saying to do reps! So here I am and was pretty satisfied with the 3 reps of 185# after 3x6 sets of 165#. Still had to do some heavy pressing too though. SS reps were icing on the cake. Honestly just feel like I'm manifesting things!

Stretching/foam rolling.

55:20, 230 cals.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2
Intra: Same as previous
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Y’all are gonna have a blast! Pics please
 
I’m looking forward to the weekend! Wife has to eat/resr all day Friday/prepare, so we won’t get expo time then. But Saturday & Sunday we’ll be in there, and that’s always such a cool spectacle & great to meet/chat with people. It’s just a big medley of the unexpected, really.

The only thing I can count on for sure at the Arnold is the bathrooms becoming controlled chaos by the afternoon, and I will drink far too many free energy drinks!

Fun fact: the Arnold is the largest concentration of sterile human beings on the planet, every year.
 
Hyde said:
I’m looking forward to the weekend! Wife has to eat/resr all day Friday/prepare, so we won’t get expo time then. But Saturday & Sunday we’ll be in there, and that’s always such a cool spectacle & great to meet/chat with people. It’s just a big medley of the unexpected, really.

The only thing I can count on for sure at the Arnold is the bathrooms becoming controlled chaos by the afternoon, and I will drink far too many free energy drinks!

Fun fact: the Arnold is the largest concentration of sterile human beings on the planet, every year.
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Friday is mostly a travel day for me and have a super early flight out Sunday, so Saturday is really the only full day I'll be there. But making the most of it! Planning for a workout at Pro's Gym, expo all day - will definitely make a stop at the Animal Cage, sushi for dinner, 7 PM Finals! Hope you see your wife compete too!
 
Back Hypertrophy Focus

Neutral grip pull ups x6,8,7

Lat pulldowns:
Warm up, 3 plates x 10
8 plates, 3x10

Close Grip Cable Rows:
8 plates, 3x10

TRX rows, 3x10

Underhand grip EZ bar rows, +40# 3x12

Foam rolling/stretching to finish.

Fitbit didn't take, but guessing ~40-45 mins.

Felt a bit like a throwaway workout today. Just didn't have that extra oomph. Will take tomorrow morning off and hit my next WO on Saturday in Columbus!

Pre: 1 scoop Total War, 2 caps Special Forces
Intra: Same as usual

Other notes:
Finished up Tribulus 750 yesterday.
Probably only have 2 or 3 more days of Pepti-Plex left.
Just started up Flex Food Chocolate Brownie (pre-bed).
 
Hyde said:
I’m looking forward to the weekend! Wife has to eat/resr all day Friday/prepare, so we won’t get expo time then. But Saturday & Sunday we’ll be in there, and that’s always such a cool spectacle & great to meet/chat with people. It’s just a big medley of the unexpected, really.

The only thing I can count on for sure at the Arnold is the bathrooms becoming controlled chaos by the afternoon, and I will drink far too many free energy drinks!

Fun fact: the Arnold is the largest concentration of sterile human beings on the planet, every year.
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Alright, I did LOL on this one
 
Segansational said:
Friday is mostly a travel day for me and have a super early flight out Sunday, so Saturday is really the only full day I'll be there. But making the most of it! Planning for a workout at Pro's Gym, expo all day - will definitely make a stop at the Animal Cage, sushi for dinner, 7 PM Finals! Hope you see your wife compete too!
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Animal Cage is going to be awesome on Saturday this year! I will probably get to see very little with my wife lifting all through the day, but I hope to! Dan Green is lifting again this year at noon or 1pm I think. Julius Maddox is maxing out at the end of the day in it.

akboom87 said:
Seen this so I figured I’d post it up since you and @Hyde are going to be there.
Invalid Link Removed
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I got to actually train at Matt’s gym a couple years back on the Saturday morning; he invited me to come for ME bench day after I helped his athlete who was friends with my wife.

That was an awesome learning experience, getting to literally bench in the rotation with Matt. We did max Floorpress vs a bunch of chains, then JM Press, then split up for individual accessories. Ludus Magnus is a cool power gym.

SkRaw85 said:
Alright, I did LOL on this one
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Got that from Jim Wendler
 
Hyde said:
Animal Cage is going to be awesome on Saturday this year! I will probably get to see very little with my wife lifting all through the day, but I hope to! Dan Green is lifting again this year at noon or 1pm I think. Julius Maddox is maxing out at the end of the day in it.



I got to actually train at Matt’s gym a couple years back on the Saturday morning; he invited me to come for ME bench day after I helped his athlete who was friends with my wife.

That was an awesome learning experience, getting to literally bench in the rotation with Matt. We did max Floorpress vs a bunch of chains, then JM Press, then split up for individual accessories. Ludus Magnus is a cool power gym.



Got that from Jim Wendler
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Dang that would be a awesome experience!
 
Segansational said:
Felt a bit like a throwaway workout today.
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they happen! before I even read this post I was thinking in my head I want to do a better job of having crappy sessions, even if all I have time for is one major lift, then leave, it's better for the routine than skipping the day entirely IMO....
 
Leg Day plus a little pump up

Lying leg curls:
30x12
40x10,10,10

Single leg ext:
25x3x10

Leg press:
90x12
180x10
230x10
270x10

EZ bar curls
60x10,10,8

Db laterals
12x15,10

48:25, 380 cals.

Pre: 1 packet Rupture, but had a big azz breakfast at the hotel to carb up.
Post: Jocko Molk Banana Creme

Worked out at Pro's Gym, place was mobbed. Packed in like sardines. But was working out right next to Jeremy Buendia & Ryan Terry who were filming something. Grabbed a quick photo with Kai Greene, and chatted briefly with Tristyn Lee... can't help but get pumped up in this environment!
 
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Segansational said:
Leg Day plus a little pump up

Lying leg curls:
30x12
40x10,10,10

Single leg ext:
25x3x10

Leg press:
90x12
180x10
230x10
270x10

EZ bar curls
60x10,10,8

Db laterals
12x15,10

48:25, 380 cals.

Pre: 1 packet Rupture, but had a big azz breakfast at the hotel to carb up.
Post: Jocko Molk Banana Creme

Worked out at Pro's Gym, place was mobbed. Packed in like sardines. But was working out right next to Jeremy Buendia & Ryan Terry who were filming something. Grabbed a quick photo with Kai Greene, and chatted briefly with Tristyn Lee... can't help but get pumped up in this environment!
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Hell yeah sounds like a great time and session in that atmosphere!!
 
akboom87 said:
Hell yeah sounds like a great time and session in that atmosphere!!
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Oh yes, I always come back from the Arnold with tons of motivation!
SkRaw85 said:
Going to be an epic photo dump! Sounds pretty amazing out there
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Yeah, I'll definitely post a few up in here when I get a chance. If you follow me on IG I've already posted a few. Unreal atmosphere. I watched Julius Maddox bench 740# raw in the Animal CAGE. Absolutely insane. Plus saw some other cool things like Medieval fight club. Like with real swords and axes swinging at each other, gladiator style. 

Got to take a photo with the new Arnold Classic Physique champ, Wesley Vissers. Chatted with one of my favorite BBers since I first started following - one strong MOFO Johnnie Jackson. And the finals was really awesome to see live. I was pretty far back so the detail was a little hard to see, but even from that far back you could determine who had their physique dialed in and conditioned or not.

Accessory Chest
Could've/should've slept in since I was up at 4:30 yesterday, but wanted to get right back on track with my normal routine to start the month right.

Foam rolling/stretching.
Rotator cuff ex, resistance bands 2x10,10-12

Neutral grip push ups x15,12,14

Low incline BP:
Warm up, 95x10
135x8
155x6
185x2
155x6,6,4 - second set was a little tough and only hit 4 on my last set when hoping for 6.

But again, reflecting back on how my bench strength has come up since starting focus in Jan. 185# previously would've been a struggle. Now it's just part of my normal rep scheme, no assistance.

Machine Flys
3 plates, 3x10

47:03, 183 cals.

Pre: 3/4 scoop Defiant Unleashed, 1 scoop Pump Daddy v2
Intra: Same as usual

Only downside coming home early, I had so many full size energy drinks that I got as samples I couldn't drink them all in one day (responsibly). So probably left like 3-4 back in the hotel room as I didn't want to check a bag on the way back home.  it's interesting to see how things have changed over the years at the expo. All of the big booths were ones owned by companies that had energy drinks, Celsius, Reign, Ryse. Bygone are the days of things like BPI - they had a tiny little outside table...

Supp updates:
Started KSM-66, 2 caps in the AM.
Starting Arimihex, 1 ml (5 pumps) per day post-shower.
Ran out of Pepti-Plex, but looking to purchase some more. Just gotta check up on my finances and may need to hold until the next @sns8778 sale.
 
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Segansational said:
Ran out of Pepti-Plex, but looking to purchase some more. Just gotta check up on my finances and may need to hold until the next @sns8778 sale.
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We may do an Easter Sale.

We normally do sales around the holidays and a lot of times will do introductory discounts on new products.

There's a big trend now days of brands that offer sale prices a large amount of the time, but its almost like they mark things up so much in general that their sale prices are just their regular prices in a lot of cases.

I prefer to offer better prices all the time, and then sales at select times of the year. Plus, we started offering the already discounted multi-packs on a lot of things so people can save more money anytime too.
 
Segansational said:
Oh yes, I always come back from the Arnold with tons of motivation! Yeah, I'll definitely post a few up in here when I get a chance. If you follow me on IG I've already posted a few. Unreal atmosphere. I watched Julius Maddox bench 740# raw in the Animal CAGE. Absolutely insane. Plus saw some other cool things like Medieval fight club. Like with real swords and axes swinging at each other, gladiator style. 

Got to take a photo with the new Arnold Classic Physique champ, Wesley Vissers. Chatted with one of my favorite BBers since I first started following - one strong MOFO Johnnie Jackson. And the finals was really awesome to see live. I was pretty far back so the detail was a little hard to see, but even from that far back you could determine who had their physique dialed in and conditioned or not.

Accessory Chest
Could've/should've slept in since I was up at 4:30 yesterday, but wanted to get right back on track with my normal routine to start the month right.

Foam rolling/stretching.
Rotator cuff ex, resistance bands 2x10,10-12

Neutral grip push ups x15,12,14

Low incline BP:
Warm up, 95x10
135x8
155x6
185x2
155x6,6,4 - second set was a little tough and only hit 4 on my last set when hoping for 6.

But again, reflecting back on how my bench strength has come up since starting focus in Jan. 185# previously would've been a struggle. Now it's just part of my normal rep scheme, no assistance.

Machine Flys
3 plates, 3x10

47:03, 183 cals.

Pre: 3/4 scoop Defiant Unleashed, 1 scoop Pump Daddy v2
Intra: Same as usual

Only downside coming home early, I had so many full size energy drinks that I got as samples I couldn't drink them all in one day (responsibly). So probably left like 3-4 back in the hotel room as I didn't want to check a bag on the way back home.  it's interesting to see how things have changed over the years at the expo. All of the big booths were ones owned by companies that had energy drinks, Celsius, Reign, Ryse. Bygone are the days of things like BPI - they had a tiny little outside table...

Supp updates:
Started KSM-66, 2 caps in the AM.
Starting Arimihex, 1 ml (5 pumps) per day post-shower.
Ran out of Pepti-Plex, but looking to purchase some more. Just gotta check up on my finances and may need to hold until the next @sns8778 sale.
Click to expand...

Man that Maddox 740 bench is crazy on film. I can’t even imagine the energy being by the cage!
 
Well, woke up early this AM to try and was looking forward to getting a big deadlift session in, but my son woke up same time as me and stayed awake for the next 45 mins - 1 hr. That always throws things out of whack. He was trying to go back to bed, but just couldn't seem to. Also, my pre is finally solid enough that it's really not going into solution. So maybe got half in pre/during my warm ups. Might have to finally toss it though.

So I got in what I could...

Deadlifts

Bird dogs x10,5,3

Deads:
Warm ups, unbelted, overhand grip:
95x10
135x10 - was supposed to pull 8, forgot and ended up pulling for 10.
185x6 - felt solid
205x3 - felt a little heavy

PAUSE, son came downstairs with me.

Working sets, belted, mixed grip. Banded pullaparts 5# prior to each set. Pulled in socks:

215x5
235x3 - pre finally kicked in
255x1
285x1 - this was a slow struggle

Decided to go for it and pulled a single for 285#. Not great, but form didn't suffer much. Stopped here though vs trying to go heavier given this morning's set up was a little off. My guess is I wouldve had 295# in me if I attempted. But I'll call it a win since I wasn't even sure I'd get my full workout in today. Side note, I think I'd feel weird pulling in socks in a commercial gym. Guess that's another benefit of working out at home!

49:23, 179 cals.

Planned rest day tomorrow.

Pre: 3/4 Defiant Unleashed, 1 scoop Pump Daddy v2
Intra: Tossed my creatine and MOAB into the remainder of my pre with a little extra water.

Weight check-in yesterday: 172.8#

So, I actually lost a pound over the last week. Contemplated a short month mini cut, but sacking up and going to instead slightly increase cals to keep going for the next two months and then reevaluate.
 
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Man that's great you can stay focused through the small distractions during a workout. Almost anything throws me off.

Got the care package and will update my log soon.

For you all that dint know, Sega took it upon himself and sent me a handful of pwo samples and a tub of juice daddy. Just looking out for another AM brother.

My man, it will never go forgotten. Thanks again brother 👉💯👈
 
Segansational said:
Side note, I think I'd feel weird pulling in socks in a commercial gym. Guess that's another benefit of working out at home!
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I get that. I feel weird just switching shoes at the platform sometimes for squats having my sweaty socks exposed to God and the rest of the world.

Segansational said:
So, I actually lost a pound over the last week. Contemplated a short month mini cut, but sacking up and going to instead slightly increase cals to keep going for the next two months and then reevaluate.
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I know that feel 😅😅
 
BOSSMAN said:
Man that's great you can stay focused through the small distractions during a workout. Almost anything throws me off.

Got the care package and will update my log soon.

For you all that dint know, Sega took it upon himself and sent me a handful of pwo samples and a tub of juice daddy. Just looking out for another AM brother.

My man, it will never go forgotten. Thanks again brother
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This is what AM is all about
 
BOSSMAN said:
Man that's great you can stay focused through the small distractions during a workout. Almost anything throws me off.

Got the care package and will update my log soon.

For you all that dint know, Sega took it upon himself and sent me a handful of pwo samples and a tub of juice daddy. Just looking out for another AM brother.

My man, it will never go forgotten. Thanks again brother
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Glad to help out!
Hyde said:
This is what AM is all about
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Brothers in iron!
 
Segansational said:
Well, woke up early this AM to try and was looking forward to getting a big deadlift session in, but my son woke up same time as me and stayed awake for the next 45 mins - 1 hr. That always throws things out of whack. He was trying to go back to bed, but just couldn't seem to. Also, my pre is finally solid enough that it's really not going into solution. So maybe got half in pre/during my warm ups. Might have to finally toss it though.

So I got in what I could...

Deadlifts

Bird dogs x10,5,3

Deads:
Warm ups, unbelted, overhand grip:
95x10
135x10 - was supposed to pull 8, forgot and ended up pulling for 10.
185x6 - felt solid
205x3 - felt a little heavy

PAUSE, son came downstairs with me.

Working sets, belted, mixed grip. Banded pullaparts 5# prior to each set. Pulled in socks:

215x5
235x3 - pre finally kicked in
255x1
285x1 - this was a slow struggle

Decided to go for it and pulled a single for 285#. Not great, but form didn't suffer much. Stopped here though vs trying to go heavier given this morning's set up was a little off. My guess is I wouldve had 295# in me if I attempted. But I'll call it a win since I wasn't even sure I'd get my full workout in today. Side note, I think I'd feel weird pulling in socks in a commercial gym. Guess that's another benefit of working out at home!

49:23, 179 cals.

Planned rest day tomorrow.

Pre: 3/4 Defiant Unleashed, 1 scoop Pump Daddy v2
Intra: Tossed my creatine and MOAB into the remainder of my pre with a little extra water.

Weight check-in yesterday: 172.8#

So, I actually lost a pound over the last week. Contemplated a short month mini cut, but sacking up and going to instead slightly increase cals to keep going for the next two months and then reevaluate.
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Nice work on the pulls even with your son waking up!
 
@Segansational good looking out Man! @BOSSMAN Nice, I loved Juice Daddy when I had some of it. Great stuff!
 
Bench Day

Foam rolling/stretching.
Bird Dogs x10,5,3
Chest stretches
Rotator Cuff Ex, resistance bands 2x12,12

Bench Press:
Warm up, 95x10
135x8
155x6
185x3 - felt like I had one in the tank still, but paused here to move up.

Slingshot assist:
205x1 - lift off wasn't smooth, but the rep was good off the chest. Purposely stopped at 1 rep to attempt the PR.
215x1 - PR

Still struggling with the heavier lift off, but I was determined going into this WO to hit 215# and got it.

Guess 220-225# is next?? I'll probably sit with 185# for a bit now unassisted and keep pushing until I get reps for volume first though (5+), which doesn't seem too far off tbh. Back off on slingshot for a bit for now.

Unassisted reps:
155x10
165x6

Bar push ups, 2 sets of 10 for a quick pump/squeeze.

Stretching/foam rolling.

46:30, 207 cals.

Just a feel good WO session. Weights moved easily. Just ordered more Pepti-Plex, 2 bottle pack from flexit. Some Buck Bars on sale. Lift life is good!

Pre: 3/4 scoop Defiant Unleashed, 1 scoop Pump Daddy v2, 2 caps KSM-66
Intra: 1 scoop IsoAmino, 1 scoop Hydra-Charge, 1 scoop MOAB, 1 scoop Six Point Creatine, 1/2 scoop Super Carb.
 
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Will post up a few Arnold shots soon, but also saw Jeremy's YouTube posted and you can see me for a brief second in the background:

Invalid Link Removed
 
Segansational said:
Bench Day

Foam rolling/stretching.
Bird Dogs x10,5,3
Chest stretches
Rotator Cuff Ex, resistance bands 2x12,12

Bench Press:
Warm up, 95x10
135x8
155x6
185x3 - felt like I had one in the tank still, but paused here to move up.

Slingshot assist:
205x1 - lift off wasn't smooth, but the rep was good off the chest. Purposely stopped at 1 rep to attempt the PR.
215x1 - PR

Still struggling with the heavier lift off, but I was determined going into this WO to hit 215# and got it.

Guess 220-225# is next?? I'll probably sit with 185# for a bit now unassisted and keep pushing until I get reps for volume first though (5+), which doesn't seem too far off tbh. Back off on slingshot for a bit for now.

Unassisted reps:
155x10
165x6

Bar push ups, 2 sets of 10 for a quick pump/squeeze.

Stretching/foam rolling.

46:30, 207 cals.

Just a feel good WO session. Weights moved easily. Just ordered more Pepti-Plex, 2 bottle pack from flexit. Some Buck Bars on sale. Lift life is good!

Pre: 3/4 scoop Defiant Unleashed, 1 scoop Pump Daddy v2, 2 caps KSM-66
Intra: 1 scoop IsoAmino, 1 scoop Hydra-Charge, 1 scoop MOAB, 1 scoop Six Point Creatine, 1/2 scoop Super Carb.
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Hell yeah I’m excited on how well your bench is moving along! I also struggle with the bench at the gym with the fixed pins un racking is awkward because it’s to low. I moved to the rack last time for bench and got the adjustment set, was so much smoother.
 
akboom87 said:
Hell yeah I’m excited on how well your bench is moving along! I also struggle with the bench at the gym with the fixed pins un racking is awkward because it’s to low. I moved to the rack last time for bench and got the adjustment set, was so much smoother.
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Yeah, honestly, not to jinx it but things are just clicking with training right now. I think it's a combo of the right weight progression, intra-WO nutrition being on point, and knowing my body well now - when it needs the rest. Also why I don't want to throw in too many extra variables or change things up right now. Keep this train rolling!
 
Segansational said:
Yeah, honestly, not to jinx it but things are just clicking with training right now. I think it's a combo of the right weight progression, intra-WO nutrition being on point, and knowing my body well now - when it needs the rest. Also why I don't want to throw in too many extra variables or change things up right now. Keep this train rolling!
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I agree keep striking while the iron is hot!
 
SkRaw85 said:
Nice bench PR! Looks like it was a successful venture and you got the YouTube photobomb
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Thanks man. Yeah, Arnold was a great time. Bit of a let down ever since I've been back... Olympia is only 214 days away though, LOL.

Bit of an off sleep schedule with the kids lately. So a late afternoon pump session, just making do with what I could.

Back

Neutral grip pull ups, 3 sets
TRX rows, 3 sets of 10

Lat pulldowns:
Warm up, 3 plates x 10
9 plates x 10
10 plates x 10
10 plates x 7

Close Grip cable rows:
8 plates, 3 sets of 10

42:53, 159 cals

Pre: 1 packet JF Nitrosurge
Intra: 1 can of Vooz
 
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Legs

Stretching/foam rolling
Bird Dogs x 10,5,3

Seated leg ext
3 plates, 3x10

EZ bar SLDLs
+50x3x10

BB Squats:
Warm up, 135x10
185x3x8

Kept it lower weight, higher reps this AM. Everything a little off due to the time change.

33:50, 99 cals.

Pre: 1 scoop Ryse Sunny-D
 
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New week.
Shoulders/Arms

DB laterals x DB front raises
10x3x10

EZ bar upright rows x resistance band facepulls
+50x3x10 / 20x3x10

BB shrugs to the front
135x3x10

Incline DB curls x Dips
10x3x10 / 3 sets of 10

TRX biceps x TRX triceps
3x12

Stretching/foam rolling.

Right elbow was bugging me this AM and hampered my arm workout. Ended up putting on my right elbow sleeve for a little extra joint support, but just kept it all light today. Wasn't really feeling this WO.

54:28, 169 cals.

Pre: 1 scoop Total War, 2 caps Special Forces, 2 caps KSM-66
Intra: 1 scoop Iso-Amino, 1 scoop Hydra-Charge, 1 scoop MOAB, 1 scoop Six Point Creatine, 1/2 scoop Super Carb

Also, course corrected weight and am back to slow gaining. Morning weigh in:

174.0#
16.4% BF

BF is getting a little high for my liking so may add in more GDA focus or supp to specifically target that while still maintaining slightly increased cals.
 
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Segansational said:
New week.
Shoulders/Arms

DB laterals x DB front raises
10x3x10

EZ bar upright rows x resistance band facepulls
+50x3x10 / 20x3x10

BB shrugs to the front
135x3x10

Incline DB curls x Dips
10x3x10 / 3 sets of 10

TRX biceps x TRX triceps
3x12

Stretching/foam rolling.

Right elbow was bugging me this AM and hampered my arm workout. Ended up putting on my right elbow sleeve for a little extra joint support, but just kept it all light today. Wasn't really feeling this WO.

54:28, 169 cals.

Pre: 1 scoop Total War, 2 caps Special Forces, 2 caps KSM-66
Intra: 1 scoop Iso-Amino, 1 scoop Hydra-Charge, 1 scoop MOAB, 1 scoop Six Point Creatine, 1/2 scoop Super Carb

Also, course corrected weight and am back to slow gaining. Morning weigh in:

174.0#
16.4% BF

BF is getting a little high for my liking so may add in more GDA focus or supp to specifically target that while still maintaining slightly increased cals.
Click to expand...
Still got the work in! I feel you on the not feeling it today.
 
Accessory Chest

Bird Dogs x10,5,3

Floor Press:
Warm up, 95x10
135x8
165x6
155x6
155x6
Dropped back to 155# as 165 felt a hair too hard for reps. The difference of 10# here was significant.

Incline BP:
Warm ups, 95x10
135x8
155x6
155x6
155x6

Machine flys:
3 plates, 3x10

Poverty weights compared to @Dustin07 racking the stack

47:28, 132 cals. This I know is under because a few times I had to hit resume on my fitbit. Slow start, felt groggy waking up, but ended up having a relatively decent session. 1/2 scoop of Fade Out has seemingly been too much in the evening, as I forgot that KSM-66 also may enhance sleep - although I've been using in the AM for test boost/dealing with stress mainly.

Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66
Intra: Usual cocktail
 
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Couple of random supp / gym related things:

Ended up purchasing more Pepti-plex but tried to save a few bucks by ordering from Flexit. So far have been unimpressed with shipping time. Should've stuck with my tried and true vendors, lesson learned. Worked on padding some of my gym equipment over the weekend finally. I'll post up some photos soon, but the foam I bought is much more squishy than I had anticipated. So I'm guessing it won't last. And it's now official, Defiant Unleashed is too gummed up. I couldn't even blend it in my ninja. I threw it in the freezer last night to give it one more shot, but if this doesn't fix it, then it goes in the trash. I really hate wasting pre-WO  Ripped my callus on my right ring finger yesterday and was wondering how it'd impact my lifting this AM. Mixed grip squeezed it worse than overhand.

Deadlifts
Foam rolling/stretching.
Curl ups x10,5,3

Deads in socks:
Warm ups, unbelted, overhand grip,
95x10
135x8
185x6
205x3

Banded pullaparts 5# prior to each set, mixed grip:

215x3
235x3
255x1 - bad pull
265x1 - redemption pull, this was much smoother/faster
285x1 - slow but steady rhythm on this pull
295x0/1 - Missed the first attempt, but reset and went for it again. This ties my all time PR for deads.
305x0

Pushed myself a little harder today with a little competition thanks to @akboom87.  I'm coming for that PR!!

Really gave myself time in between each of these lifts to recover. Wanted to push the weights, so working sets were only 3s and singles this AM. Felt a little winded and tight though.

1 hr 15 mins, 266 cals.

Pre: 3/4 Defiant Unleashed, 1 scoop Pump Daddy v2
Intra: Same as previous.
 
Segansational said:
Couple of random supp / gym related things:

Ended up purchasing more Pepti-plex but tried to save a few bucks by ordering from Flexit. So far have been unimpressed with shipping time. Should've stuck with my tried and true vendors, lesson learned. Worked on padding some of my gym equipment over the weekend finally. I'll post up some photos soon, but the foam I bought is much more squishy than I had anticipated. So I'm guessing it won't last. And it's now official, Defiant Unleashed is too gummed up. I couldn't even blend it in my ninja. I threw it in the freezer last night to give it one more shot, but if this doesn't fix it, then it goes in the trash. I really hate wasting pre-WO  Ripped my callus on my right ring finger yesterday and was wondering how it'd impact my lifting this AM. Mixed grip squeezed it worse than overhand.

Deadlifts
Foam rolling/stretching.
Curl ups x10,5,3

Deads in socks:
Warm ups, unbelted, overhand grip,
95x10
135x8
185x6
205x3

Banded pullaparts 5# prior to each set, mixed grip:

215x3
235x3
255x1 - bad pull
265x1 - redemption pull, this was much smoother/faster
285x1 - slow but steady rhythm on this pull
295x0/1 - Missed the first attempt, but reset and went for it again. This ties my all time PR for deads.
305x0

Pushed myself a little harder today with a little competition thanks to @akboom87.  I'm coming for that PR!!

Really gave myself time in between each of these lifts to recover. Wanted to push the weights, so working sets were only 3s and singles this AM. Felt a little winded and tight though.

1 hr 15 mins, 266 cals.

Pre: 3/4 Defiant Unleashed, 1 scoop Pump Daddy v2
Intra: Same as previous.
Click to expand...
Yeah if the foam is soft and squishy I would bet its life will be shorter.

Nice pulls! 295 at your weight is a better PR then my weight so you got me beat!

You are within striking distance so I bet it’s not long before you will get it!
 
Time change wreaks havoc on circadian rhythm. Change my mind lol. Damn I hate it so much.

You got any lifting straps for when hands/fingers are hamburger?
 
SkRaw85 said:
Time change wreaks havoc on circadian rhythm. Change my mind lol. Damn I hate it so much.

You got any lifting straps for when hands/fingers are hamburger?
Click to expand...

I do, but I tend not to use them anymore just so that I am increasing that grip strength when handling heavier weights.

Here are a few shots of the new gym padding I added. But TBD on whether it's a good solution or not.

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I actually ended up going around a bunch with gorilla tape after glue just to get a few more miles out of it. Works pretty decent actually.
 
SkRaw85 said:
Looks good. The hardest part I found was finding an adhesive strong enough to keep them on for the long haul.
Click to expand...
SkRaw85 said:
I actually ended up going around a bunch with gorilla tape after glue just to get a few more miles out of it. Works pretty decent actually.
Click to expand...
Yeah, this was just a self adhesive pad, so I don't give it much stock on lasting hold.

Son came home with a non-stop cough yesterday from daycare, and then woke up hysterical last night because his throat was bothering him - even after motrin plus some chest rub. Was able to calm him down and get him back to sleep thankfully and he slept well the remainder of the night (until about 6:15 AM), but kind of expecting him to be home tomorrow. Almost skipped my WO this morning due to that plus my back feeling a little sore from pushing yesterday.

But here I am.

Bench

Foam rolling
Chest stretches
Rotator cuff ex, resistance bands 2x12,12

Machine Chest Press
3 plates x 12
7 plates 3x10

Did some light work just for a bit of a chest pump and to facilitate blood flow, as I wasn't looking to set any records this AM.

Bird Dogs x10,5,3

Bench press:
Warm up, 95x10
135x8

Working sets:
165x6
165x6
165x

No slingshot work today. Just focused on repping out unassisted. Was going to try and hit a few more at 185, but my son woke up so stopped here.

38:43, 117 cals.

Pre: 1 scoop El Chapo, 2 caps KSM-66
Intra: Same as usual. Probably have one more half serving of MOAB left.

Some Bucked Up stuff just came in yesterday. Two boxes of bars and some Pixie Pump - basically pixie stix candy - but portable doses of nitrosigine and agmatine. Only grabbed it since they were clearing them out.
 
Segansational said:
Yeah, this was just a self adhesive pad, so I don't give it much stock on lasting hold.

Son came home with a non-stop cough yesterday from daycare, and then woke up hysterical last night because his throat was bothering him - even after motrin plus some chest rub. Was able to calm him down and get him back to sleep thankfully and he slept well the remainder of the night (until about 6:15 AM), but kind of expecting him to be home tomorrow. Almost skipped my WO this morning due to that plus my back feeling a little sore from pushing yesterday.

But here I am.

Bench

Foam rolling
Chest stretches
Rotator cuff ex, resistance bands 2x12,12

Machine Chest Press
3 plates x 12
7 plates 3x10

Did some light work just for a bit of a chest pump and to facilitate blood flow, as I wasn't looking to set any records this AM.

Bird Dogs x10,5,3

Bench press:
Warm up, 95x10
135x8

Working sets:
165x6
165x6
165x

No slingshot work today. Just focused on repping out unassisted. Was going to try and hit a few more at 185, but my son woke up so stopped here.

38:43, 117 cals.

Pre: 1 scoop El Chapo, 2 caps KSM-66
Intra: Same as usual. Probably have one more half serving of MOAB left.

Some Bucked Up stuff just came in yesterday. Two boxes of bars and some Pixie Pump - basically pixie stix candy - but portable doses of nitrosigine and agmatine. Only grabbed it since they were clearing them out.
Click to expand...
Man it’s making the rounds, I was up all night coughing and itchy throat myself. I think it’s the weather and some allergies here we have been record highs and I’ve been in the field the last 3 weeks.

Nice pump work on the bench and keeping after it after a rough night! Hope the kiddo feels better!
 
akboom87 said:
Man it’s making the rounds, I was up all night coughing and itchy throat myself. I think it’s the weather and some allergies here we have been record highs and I’ve been in the field the last 3 weeks.

Nice pump work on the bench and keeping after it after a rough night! Hope the kiddo feels better!
Click to expand...
Hyde said:
Good job focusing on what you can do! Hope little man feels better soon.
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Thanks fellas, he did well all day yesterday but spiked a fever last night. Thankfully my wife got up with him last night to give me a break.

Back in the gym for one more to finish out the week.

Back Hypertrophy
Foam rolling/stretching

Neutral Grip Pull Ups x 8,7,6

Lat pulldowns:
Warm up, 3 plates x 12
8 plates x 10
9 plates x 10
10 plates x 7

Close Grip Cable Rows:
8 plates, 3x10

These are definitely my favorite back exercise for really targeting my muscles.

TRX rows, 3x10

45:45, 105 cals.

Pre: 1 scoop Total War, 2 caps Special Forces, 2 caps KSM-66
Intra: 1 scoop Iso-Amino, 1 scoop Hydra-Charge, 1 scoop Six Point Creatine, 1/2 scoop MOAB, 1/2 scoop Super Carb.
 
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Good work in here!
 
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