Segansational's Motivation Log

[Segansational]

Planned rest day was needed. Woke up feeling off, was wondering if maybe I was coming down with another cold as muscles felt a little shaky. But all good this morning. My left wrist is bothering a little bit, as is my elbow still.

Decided to focus on arms to give it some attention.

Arms

Stretching
TRX biceps 3x10
TRX triceps 3x10
EZ bar curls x Dips:
+40x10
+45x10,10
3 sets of 10 for dips.
Machine Curls, 3 plates x 10,10,10
Close Grip BP, 125x8,8,8
Triceps felt a little shaky this AM when fully extending.

50:37, 163 cals

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

Holiday on Monday, so work & kids' schools are closed. Traveling for work Tues-Wed, so we'll see how my gym schedule goes but planning to stick to my routine.

 

[akboom87]

Progress has been looking good man nice work on the bench press!

 

[Segansational]

Progress has been looking good man nice work on the bench press!

Thanks! The 2x / wk is definitely helping, as is the slingshot. But honestly the biggest surprise to me right now is being able to progress still pretty well on all of my big lifts while focusing on chest, vs giving up the other lifts.

Accessory Chest

Bird Dogs x10,5,3

Incline BP:
Warm up, 95x10
105x8
115x6
125x4

Working sets:
135x5 - easy, actually flew up too fast.
155x3
165x3 - goal was 1, hit 3 reps.
Could've gone heavier this AM, but need some more incremental weights for my gym.

PAUSE

Machine Chest Press
6 plates x 10
8 plates x 10,10

Machine Flys
3 plates x 3x10

34:26, 103 cals.

Pre: 1 scoop Ryse Sunny-D.
FYI for anyone looking for a deal VS has 40% off Ryse right now, no code. Just picked up some goodies (Hydration, greens, energy drinks).

Intra: Same as usual. Finished up Amino-AF.

 

[Hyde]

Do you not have any 2.5lb plates you mean? They’re usually very affordable new at Walmart and Dicks if so. Kind of the only reasonably priced new plates, really

 

[Segansational]

Do you not have any 2.5lb plates you mean? They’re usually very affordable new at Walmart and Dicks if so. Kind of the only reasonably priced new plates, really

Yeah, should prob invest in some 2.5, 5 and more 10# plates when I get the chance.

Deadlifts

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

PAUSE

Working Sets, belted, mixed grip. Sets of cat backs and banded pull aparts in between.

215x5
235x3
255x1 - This was a bit of a struggle this AM.

~24 mins, 99 cals according to my fitbit. Short session this AM.

Pre: 3/4 Defiant Unleashed, 1 scoop Pump Daddy v2
Intra: 1 scoop MAN IsoAmino, 1 scoop Kaged Hydra-Charge, 1 scoop MOAB, 1 scoop Six Point Creatine, 1/2 scoop Cluster Bomb. Used up all the Cluster Bomb, so will be switching to Nutrabio Super Carb, another source of HBCD.

Edit:
Weight check in: 173.0#, slowly climbing.
BF: 16.2%, holding steady.

 

[Dustin07]

Do you not have any 2.5lb plates you mean? They’re usually very affordable new at Walmart and Dicks if so. Kind of the only reasonably priced new plates, really

I never thought of wal-mart for plates! I just saw they have micros too:

Robot or human?

 

[Segansational]

Lots of slow stretching/warming up this AM. Back felt tight overall, upper back from deads and lower back since I took my kids ice skating yesterday and was bent over while holding them up on the ice. Traveling for an all day meeting. Going to be a long day.

Bench Day

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

Bench Press:
Warm up, 95x10
135x8
165x6
185x3 - slow, but steady.
Felt it in my shoulders/front delts this AM. So pretty happy all things considered.

Slingshot assist:
205x2
215x0

Unassisted reps.
155x8
Felt good.

Stretching/foam rolling. Another very solid Bench session. Didn't move up on anything, but weights were handled solidly. Tried for the PR, but it wasn't there yet.

1 hr 4 mins, 149 cals.

Pre: 3/4 scoop Defiant Unleashed, 1 scoop Pump Daddy v2
Intra: 1 scoop IsoAmino, 1 scoop Hydra-Charge, 1 scoop MOAB, 1 scoop Six Point Creatine, 1/2 scoop Super Carb.

 

[Segansational]

Hotel Gym Workout
Foam rolling / stretching.

Close grip cable rows:
40x12
80x12
100x12
120x10

Cable biceps curls:
35x12
45x10
50x10

Cable triceps pressdowns, v-bar handle:
40x10
45x10
50x10

Cable crossovers:
35 x 3 x 10

DB laterals x DB front raises:
15 x 3 x 10

Ab machine, 3 sets to failure.

Foam rolling / lower back stretches.

37:11, 102 cals.

Fitbit strap finally died. Will need to buy some more so I can hopefully wear it like a watch again.

 

[Segansational]

Leg Day
Stretching/foam rolling.
Bird Dogs x10,5,3

BB squats, unbelted:
Warm ups, 95x10
135x10 - forgot what I was doing and hit 10 reps vs my standard 8.
185x6
215x1

Working sets, belted. Resistance band pull aparts (5#) before each set:

235x5
235x5
235x5

Was just going to do 3x3, but first set of 3 felt too easy so just decided to keep going. After that it was just making up my mind to hit 5 reps on each set. Felt pretty easy TBH.

Foam rolling / stretching to finish.

33:57, minimal cal impact.

Slow moving today and slept through my alarm. Due for a rest day, but I won't be able to hit the gym this weekend, so I'm opting to go straight through this week. Will likely hit accessory chest tomorrow.

Pre: 1 scoop Total War, 2 caps Special Forces.
Intra: 1 scoop IsoAmino, 1 scoop Hydra-Charge, 1 scoop MOAB, 1 scoop Six Point Creatine, 1/2 scoop Super Carb.

 

[MrKleen73]

That intra set up has all the goodies in it eh?

 

[Segansational]

That intra set up has all the goodies in it eh?

You know it! 

Honestly, it's just the easiest time for me to throw everything in there and consistently remember to take it since I workout 5-6x per week. If it's not like clockwork, I tend to forget it. Case in point, I take greens pre-bed, and separately a pre-bed shake. But I'd say I'm only 70-80% consistent with those.

I could probably move the carbs pre-WO and say space out the other stuff (since the flavors I get don't always gel), but this is what works for me at the moment.

 

[MrKleen73]

You know it! 

Honestly, it's just the easiest time for me to throw everything in there and consistently remember to take it since I workout 5-6x per week. If it's not like clockwork, I tend to forget it. Case in point, I take greens pre-bed, and separately a pre-bed shake. But I'd say I'm only 70-80% consistent with those.

I could probably move the carbs pre-WO and say space out the other stuff (since the flavors I get don't always gel), but this is what works for me at the moment.

Trust me, I have done the same thing before. Mixing things that don't taste great together just to get them in. Nothing wrong with that.

 

[akboom87]

Lots of slow stretching/warming up this AM. Back felt tight overall, upper back from deads and lower back since I took my kids ice skating yesterday and was bent over while holding them up on the ice. Traveling for an all day meeting. Going to be a long day.

Bench Day

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

Bench Press:
Warm up, 95x10
135x8
165x6
185x3 - slow, but steady.
Felt it in my shoulders/front delts this AM. So pretty happy all things considered.

Slingshot assist:
205x2
215x0

Unassisted reps.
155x8
Felt good.

Stretching/foam rolling. Another very solid Bench session. Didn't move up on anything, but weights were handled solidly. Tried for the PR, but it wasn't there yet.

1 hr 4 mins, 149 cals.

Pre: 3/4 scoop Defiant Unleashed, 1 scoop Pump Daddy v2
Intra: 1 scoop IsoAmino, 1 scoop Hydra-Charge, 1 scoop MOAB, 1 scoop Six Point Creatine, 1/2 scoop Super Carb.

Some reason I’m not getting a lot of notifications for threads? So sorry for a late reply! Even though not an increase in bench sounds like it was maybe more steady and stronger!

 

[Segansational]

Missed yesterday's WO due to the kids both waking up at 5:42 AM and never really going back to bed. Up & at it again this AM before all of the day's responsibilities...

Accessory Chest

Bird Dogs x10,5,3

Floor Press:
Warm up, 95x10
135x8
165x5
185x3 - not the best control, but happy to see this weight being handled. Guess this is technically a PR, not that I've ever really measured this purposefully?

Incline BP:
Warm ups,
95x10
115x6

Working sets:
135x3
165x3
185x1

Slingshot assist:
185x3
195x3 - pretty sure this is a PR.
205x0

39:35, 158 cals.

This workout was riddled with stop & starts between sets dealing with getting the kids fed, dressed and out the door for their sports activities this AM. So, not ideal, but didn't seem to suffer too much for it!

Pre: 1 scoop Ryse Sunny-D.
Intra: Same as previous.
Post: Picked up another tub of Ryse Loaded Protein on the VS sale. Chocolate PB, another really good flavor! Slowly becoming a Ryse fanboy, LOL.

 

[akboom87]

Missed yesterday's WO due to the kids both waking up at 5:42 AM and never really going back to bed. Up & at it again this AM before all of the day's responsibilities...

Accessory Chest

Bird Dogs x10,5,3

Floor Press:
Warm up, 95x10
135x8
165x5
185x3 - not the best control, but happy to see this weight being handled. Guess this is technically a PR, not that I've ever really measured this purposefully?

Incline BP:
Warm ups,
95x10
115x6

Working sets:
135x3
165x3
185x1

Slingshot assist:
185x3
195x3 - pretty sure this is a PR.
205x0

39:35, 158 cals.

This workout was riddled with stop & starts between sets dealing with getting the kids fed, dressed and out the door for their sports activities this AM. So, not ideal, but didn't seem to suffer too much for it!

Pre: 1 scoop Ryse Sunny-D.
Intra: Same as previous.
Post: Picked up another tub of Ryse Loaded Protein on the VS sale. Chocolate PB, another really good flavor! Slowly becoming a Ryse fanboy, LOL.

Way to be up and seizing the day! Nice work on the incline and a PR. The floor press I have never tried, might have to give it a go.

 

[SkRaw85]

A technically sound PR! Nice work seg

 

[Hyde]

Good work getting it in between the kids being up!

Do you have 2, or 3 pressing days a week right now? I ask because I remember the heavy bench day, then this day is just as heavy and low volume…is there a third very light day where you do any muscle work? If not, you definitely want to get some more reps in somewhere somehow to maintain or stimulate your muscle.

This training is solid for driving bench strength, but if you only have 2 days/wk I would make this one lighter & a bit more volume, or if you can add some pushups and/or high rep flies, extensions, ohp, etc in somewhere (even another day, whenever) that would work well too. Just whatever fluff you can do that works for you. But if you only work up to singles and triples for too long, you will eventually actually lose hypertrophy.

 

[Segansational]

Way to be up and seizing the day! Nice work on the incline and a PR. The floor press I have never tried, might have to give it a go.

Thanks man, yeah, a lot of us these days are using it on here.

A technically sound PR! Nice work seg

Thanks man, just trying to keep up with some of you big dawgs!

Good work getting it in between the kids being up!

Do you have 2, or 3 pressing days a week right now? I ask because I remember the heavy bench day, then this day is just as heavy and low volume…is there a third very light day where you do any muscle work? If not, you definitely want to get some more reps in somewhere somehow to maintain or stimulate your muscle.

This training is solid for driving bench strength, but if you only have 2 days/wk I would make this one lighter & a bit more volume, or if you can add some pushups and/or high rep flies, extensions, ohp, etc in somewhere (even another day, whenever) that would work well too. Just whatever fluff you can do that works for you. But if you only work up to singles and triples for too long, you will eventually actually lose hypertrophy.

Thanks making due best I can. Consistency has really been there and things are progressing well, so don't want to stop any forward momentum!

Two days a week pressing. Main day of flat bench as the focus, secondary day as accessory work. Although lately it's really become just a second bench day focused on incline vs flat. I try to vary up my routine on the 2nd day though, so sometimes I start with floor press, sometimes incline. And I try to mix in DBs, machine press and machine flys too. Just depends on the amount of time and feel. But I'll keep in mind doing more of the lower weight high rep stuff in there too.

 

[Dustin07]

Looking solid in here duder!
That slingshot is a real hoot isn't it?!

 

[Segansational]

Looking solid in here duder!
That slingshot is a real hoot isn't it?!

Yeah man, tons of fun - and it's translating into better handling of heavier weights. I was skeptical when I placed the order, but not anymore!

Well, had routine bloodwork done this morning so no AM workout for me. Hopefully all the numbers come back looking good. In the meantime, here's a recent progress photo. Back feeling wider, biceps seemingly retaining good shape despite not heavily focusing on arms.

 

[MrKleen73]

Yeah, your arms should not shrink too much as long as you are doing a little something for them. It takes far less volume to maintain muscle mass than it does to increase it.

 

[Segansational]

Yeah, your arms should not shrink too much as long as you are doing a little something for them. It takes far less volume to maintain muscle mass than it does to increase it.

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%

 

[Dustin07]

and it's translating into better handling of heavier weights. I was skeptical when I placed the order, but not anymore!

absolutely. I notice even on a weak day my top weights are far more secure. I'm handling probably 10-15% more weight 9raw) on a bad day feeling very stable, since implementing slingshot.

Back feeling wider, biceps seemingly retaining good shape despite not heavily focusing on arms.

for sure, I'm definitely jealous of that bicep definition you got

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.

I love Alpha Gel as an all around balancing supplement, but anabolic xt and anabolic effect I feel like give me an extra natty boost. (I'm running AE daily now, and Alpha Gel sporadically)

 

[Hyde]

If your hands are sore, they are getting worked - and that means they’re adapting and getting stronger! Nice job making progress from the 5x3 to 5x5 over the recent training cycle.

They won’t make your bench go up the way benching will, but purely as a supplement, arm training is great for a big raw bench if you enjoy it. I really can’t do it right now with my elbow, but if I could I definitely would. All of the biggest raw benchers have big arms. The biceps stabilize the descent, and act as shock absorbers at the bottom. Bigger they are, the more they help control and stop the weight, plus store energy. Triceps obviously are the major driver once past the transition point coming off the pecs & delts.

So if you need justification, tossing in some extra curls & extensions can roundabout help benching.

 

[akboom87]

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%

Nice pulls ! Things are coming along nicely.

 

[Dustin07]

So if you need justification, tossing in some extra curls & extensions can roundabout help benching.

since bicep isolation work can really be boring for a PL, I will say that supersetting them with t-bar rows or something of that nature has helped me get a lot of volume in, in an interesting/effective way... FWIW. Curls + t bar, or curls + back extensions, curls + pull-ups, etc. I try to superset my deadlift accessory stuff when I can. makes it sorta woddy

 

[Hyde]

since bicep isolation work can really be boring for a PL, I will say that supersetting them with t-bar rows or something of that nature has helped me get a lot of volume in, in an interesting/effective way... FWIW. Curls + t bar, or curls + back extensions, curls + pull-ups, etc. I try to superset my deadlift accessory stuff when I can. makes it sorta woddy

Those are good ideas

 

[SkRaw85]

since bicep isolation work can really be boring for a PL, I will say that supersetting them with t-bar rows or something of that nature has helped me get a lot of volume in, in an interesting/effective way... FWIW. Curls + t bar, or curls + back extensions, curls + pull-ups, etc. I try to superset my deadlift accessory stuff when I can. makes it sorta woddy

I do gotta say though, an arm blaster session gives good vibes and that 1980’s feel. Keeps it fun

 

[akboom87]

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%

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.

 

[Segansational]

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.

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.

 

[Segansational]

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

 

[MrKleen73]

Nice session!

 

[SkRaw85]

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

Y’all are gonna have a blast! Pics please

 

[Hyde]

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.

 

[Segansational]

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.

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!

 

[Segansational]

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).

 

[akboom87]

Awesome sounds like it should be a good trip and a good time, have a blast!!

 

[akboom87]

Seen this so I figured I’d post it up since you and @Hyde are going to be there.

 

[SkRaw85]

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.

Alright, I did LOL on this one

 

[Hyde]

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!

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.

Seen this so I figured I’d post it up since you and @Hyde are going to be there.
View attachment 240595

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.

Alright, I did LOL on this one

Got that from Jim Wendler

 

[akboom87]

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

Dang that would be a awesome experience!

 

[Dustin07]

Felt a bit like a throwaway workout today.

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....

 

[Segansational]

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!

 

[akboom87]

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!

Hell yeah sounds like a great time and session in that atmosphere!!

 

[SkRaw85]

Going to be an epic photo dump! Sounds pretty amazing out there

 

[Segansational]

Hell yeah sounds like a great time and session in that atmosphere!!

Oh yes, I always come back from the Arnold with tons of motivation!

Going to be an epic photo dump! Sounds pretty amazing out there

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.

 

[sns8778]

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.

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.

 

[SkRaw85]

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.

Man that Maddox 740 bench is crazy on film. I can’t even imagine the energy being by the cage!

 

[Segansational]

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.

 

[BOSSMAN]

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