Segansational's Motivation Log

[Segansational]

Meant to post earlier, but got in some morning cardio: 27 mins, 173 cals on the bike. Almost didn't do it since I was feeling tired and lazy, but forced myself to do it.

Also, just to show how much one day / one meal can affect you, our school did a donation thing at a local pub chain. Ended up getting a fried chicken sandwich and ate half a serving of sweet potato fries, half a serving of tater tots. Woke up the next morning 2.2# heavier. Probably all the salt/bloat. Dialed it in the next day with clean eating and dropped 0.8#. In any event, I'm sitting this AM at 166.4#.

 

[Segansational]

Bench

Monday Funday! Starting the week off right with bench.

Foam rolling / lacrosse ball / stretching
Rotator cuff ex, resistance bands 2x15,12

Bench Press:
Warm ups,
45x12
95x10
135x8
165x5
185x1

Working sets:
170x4
170x3
170x2
Was hoping for better this AM.

Slingshot assist:
185x4
190x2

Raw finisher (was completely burned out by this one):
155x2

Pre: 1 scoop Zeus, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine gel.
Intra: Same as usual.

1 hr 4 mins, 308 cals.

Random Notes
Was a rough weekend with the family. Just a lot of little things that added up to a stressful home situation. Sleep was also not stellar, as I ran out of my Fade Out so went cold turkey. Some strange dreams creeping in. Left elbow felt a little off as did left shoulder (tight) this AM benching. Had that epiphany of the saying that you will never be 100% and feeling perfect when lifting / living the lift life. So this is about as good as I ever am! So appreciating for my body that's all it is right now.

 

[MrKleen73]

Yeah, sometimes you just have to settle for consistent effort, it is less pleasing in the moment, but for more effective in the long run.

 

[Dustin07]

Given that it activates my lower back muscles, long term it's net positive for strengthening my overall posterior chain, but while performing (with very light weights mind you) I still am careful/controlled and mindful of not doing anything negative that would take me in the other direction. If that makes sense.

totally get it. when I had the back/torn ligament issue I was so paranoid and everything hurt to bad I was squeezing the glutes like a prison routine but it led to some phenomenal rehab in the back!

Had that epiphany of the saying that you will never be 100% and feeling perfect when lifting / living the lift life. So this is about as good as I ever am! So appreciating for my body that's all it is right now.

haha I can relate to this, I think I said "if something doesn't hurt how do I know I'm alive?" about a half dozen times last week

Yeah, sometimes you just have to settle for consistent effort, it is less pleasing in the moment, but for more effective in the long run.

For sure, 10 crappy sessions will lead to that amazing session a lot faster than 10 missed sessions will.

 

[Segansational]

Morning Cardio.
30:03 on the bike, 203 cals.
2 rounds x 5 mins on the heavy bag.

Settling in on maintenance at 166# consistently for the past two weeks. Going to finish this week out sitting here at this weight before pushing harder through the end of the year.

 

[MrKleen73]

Like

 

[Dustin07]

I love "maintenance" especially when it starts to come easy and just become habit/routine. When "maintenance" is easy, it lets you mentally prepare for that next hard drive.

 

[Segansational]

I love "maintenance" especially when it starts to come easy and just become habit/routine. When "maintenance" is easy, it lets you mentally prepare for that next hard drive.

In terms of habit/routine, I've noticed the past week or so I've been really consistent and easily getting up at my first alarm (5:15). This used to be a problem for me, but I'm now fairly consistent.

Back
Foam rolling / stretching
Bird Dogs x10,5,3

Neutral Grip Pull Ups x8,6,5
Machine Rows, chest against pad:
3 plates x 10
5 plates x 3 x 10
Tried to make these sort of like T-bar rows/seated machine rows, using an overhand grip slightly wider than shoulder width and supported by a chest pad if you can envision that. Nothing too heavy here, more for the change in movement/muscle focus.

Deadlifts:
135x10, double overhand grip.
185x4, put on my right elbow sleeve here, pulled mixed grip & belted. Just didn't feel confident while pulling this, so cut reps short.
135x8, double overhand grip, belted.
Dropped weight on last set. Live to fight another day!

Resistance band twists x 2 x 12
Foam rolling / lacrosse ball to finish.

1 hr 3 mins, 179 cals.

Still trying to find the right set of exercises for me for back day, given my mix of shoulder and lower back issues.

Pre/intra:
1 scoop Musclesport Forbidden Fruit, 1 scoop Naturalyte, 1/2 scoop Creatine mono, 1/2 scoop VersaCarb. As this pre has 2g of creatine magnesium chelate in it, I'm only supplementing an additional 2.5g of mono.
Same SNS/XPG routine pre as well.

 

[MrKleen73]

At what point in the reps are your shoulders hurting? I have a pretty good idea of when the lower back hurts on deads but curious what you have an issue with for back work and your shoulder.

 

[Segansational]

At what point in the reps are your shoulders hurting? I have a pretty good idea of when the lower back hurts on deads but curious what you have an issue with for back work and your shoulder.

Ah, it's an old injury where my right shoulder pops/slips? When I do traditional pull ups (overhand grip). Injury a few years ago where I missed racking on incline bench and it pulled my right arm backwards as I was trying to rack. Ever since then I can only do neutral grip pullups or chin ups.

So long story short, I am just cautious about too much load and or fully stretched dead hang movement. Hope that makes sense.

Low back is recurring/nagging injury as you already know that occasionally flares.

 

[Dustin07]

In terms of habit/routine, I've noticed the past week or so I've been really consistent and easily getting up at my first alarm (5:15). This used to be a problem for me, but I'm now fairly consistent.

thats great!

 

[MrKleen73]

Ah, it's an old injury where my right shoulder pops/slips? When I do traditional pull ups (overhand grip). Injury a few years ago where I missed racking on incline bench and it pulled my right arm backwards as I was trying to rack. Ever since then I can only do neutral grip pullups or chin ups.

So long story short, I am just cautious about too much load and or fully stretched dead hang movement. Hope that makes sense.

Low back is recurring/nagging injury as you already know that occasionally flares.

Yeah, if you have ever luxated or subluxated your shoulder (popped it out of socket) badly you pretty much need to do rotator cuff work regularly for the rest of your life to keep the ball in the socket of the joint. Is it bad on supination too, IE chin grip, or just the pronated grip?

Sounds like you have the right plan though, work on it through mind muscle connection, slower reps, and if needed slightly smaller ROM.

 

[Segansational]

Yeah, if you have ever luxated or subluxated your shoulder (popped it out of socket) badly you pretty much need to do rotator cuff work regularly for the rest of your life to keep the ball in the socket of the joint. Is it bad on supination too, IE chin grip, or just the pronated grip?

Sounds like you have the right plan though, work on it through mind muscle connection, slower reps, and if needed slightly smaller ROM.

Yeah, feel like for the most part I know how to work around it at this point.

Legs
Foam rolling / stretching
Bird Dogs x10,5,3
Cat Backs

BB Squats:
45x10
95x10
135x8
Working sets:
185x3x6

Seated leg ext, 3 plates x 3x10
DB RDLs, 10x3x10
TRX calf raises 3x12

Foam rolling to finish.

1 hr 1 mins, 158 cals.

Nothing to write home about today. Lower back was still feeling a little uncertain, so kept it light today.

 

[Segansational]

AM cardio session.
35 mins, 211 cals on the stationary bike.

Supp note:
Opened up my tub of Ryse BCAA Energy (Kool Aid Tropical) and this leaves much to be desired. It's so light in flavoring it's barely there. I usually like their flavors, but this one misses the mark.

 

[akboom87]

AM cardio session.
35 mins, 211 cals on the stationary bike.

Supp note:
Opened up my tub of Ryse BCAA Energy (Kool Aid Tropical) and this leaves much to be desired. It's so light in flavoring it's barely there. I usually like their flavors, but this one misses the mark.

Awesome keeping up with weekend cardio! That’s disappointing on the Ryse, so far the protien and energy drinks I’ve had have been really spot on. There blueberry muffin protein is so freaking delicious

 

[Segansational]

Awesome keeping up with weekend cardio! That’s disappointing on the Ryse, so far the protien and energy drinks I’ve had have been really spot on. There blueberry muffin protein is so freaking delicious

Yeah, I love their proteins. I have Little Debbie Strawberry Rolls, Skippy Peanut Butter, and Jet Puffed Birthday Cake currently.

 

[Segansational]

Bench.

Foam rolling /cstretching
Rotator cuff ex, resistance bands 2x15,12

Bench Press:
Warm ups,
45x12
95x10
135x8
165x4
185x1 - this rep felt good.

Working sets:
170x4
170x4 - plus 1 rep vs last week.
170x3 - plus 1 rep vs last week.

Slingshot assist:
185x3
Cut bait here to focus on some reps after.

Raw finisher:
135x6
Kept light here to get some volume in.

Foam rolling / lacrosse ball work.

1 hr 2 mins, 208 cals.

Pre: 1 scoop Zeus, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine gel.
Intra: Same as usual.

Think PrimeXT will finish up on Wednesday. Planning to work on bench numbers again, going back to my 2 days / wk program. So will likely revert again to dedicated bench Day (today) and accessory bench/pressing (incline, floor presses and/or DBs, etc.). Maybe I'll finally hit that elusive 225.

Planning for a SDMZ2.0-type cycle, with slightly higher doses (20/30 msten/dmz) vs 20/20 which was how BSL dosed, just due to the VL versions I have. Going for strength and size. Four to six weeks depending on how I do with it. Been eyeing this up for a while now, just never pulled the trigger. Figure I'm towards the back end of all oral cycles now with my age. So probably only have one or two left in me at this rate. Might as well make it a good one. Will wait until I get back from camping this weekend. Plus allows me to keep going with my stims this week, really forgot how much I like Zeus as a pre and sad it's starting to clump up.

 

[akboom87]

Bench.

Foam rolling /cstretching
Rotator cuff ex, resistance bands 2x15,12

Bench Press:
Warm ups,
45x12
95x10
135x8
165x4
185x1 - this rep felt good.

Working sets:
170x4
170x4 - plus 1 rep vs last week.
170x3 - plus 1 rep vs last week.

Slingshot assist:
185x3
Cut bait here to focus on some reps after.

Raw finisher:
135x6
Kept light here to get some volume in.

Foam rolling / lacrosse ball work.

1 hr 2 mins, 208 cals.

Pre: 1 scoop Zeus, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine gel.
Intra: Same as usual.

Think PrimeXT will finish up on Wednesday. Planning to work on bench numbers again, going back to my 2 days / wk program. So will likely revert again to dedicated bench Day (today) and accessory bench/pressing (incline, floor presses and/or DBs, etc.). Maybe I'll finally hit that elusive 225.

Planning for a SDMZ2.0-type cycle, with slightly higher doses (20/30 msten/dmz) vs 20/20 which was how BSL dosed, just due to the VL versions I have. Going for strength and size. Four to six weeks depending on how I do with it. Been eyeing this up for a while now, just never pulled the trigger. Figure I'm towards the back end of all oral cycles now with my age. So probably only have one or two left in me at this rate. Might as well make it a good one. Will wait until I get back from camping this weekend. Plus allows me to keep going with my stims this week, really forgot how much I like Zeus as a pre and sad it's starting to clump up.

I really like that session there nice working sets!

Are you going to run the orals on just a 2 day a week program? Or are you saying for the time being you are just going to do 2x week.

 

[Segansational]

I really like that session there nice working sets!

Are you going to run the orals on just a 2 day a week program? Or are you saying for the time being you are just going to do 2x week.

Felt solid today!

Going back to 2x benching per week, basically swapping out a cardio day for my 2nd bench Day. So it would go from 3 weight / 3 cardio currently, to 4 weight / 2 cardio per week.

 

[Segansational]

Back Day

Foam rolling / stretching
Bird Dogs x10,5,3

Close Grip Lat Pulldowns:
3 plates x 10
7 plates x 10
8 plates x 10
9 plates x 10
10 plates x 10

Deadlifts, double overhand grip:
45x10
95x8
135x6
135x6
135x6

Meadows Rows:
+10x3x10 per side

1 hr 3 mins, 165 cals.

Pre: 1 scoop Forbidden Fruit, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps CissusXT
Intra: 1 scoop EAA 9, 1 scoop Naturalyte, 1/2 scoop Creatine mono, 1/2 scoop Versa Carb

Workout started off lackluster as I'm switching back to two weight days in a row, but ended up pretty decent. Again, I'll be saving most of my intensity for the two bench days for the most part. But was honestly pretty happy today as I caught myself mirin' in the mirrors. Weight yesterday stayed steady for the third week at 166# and feeling relatively lean with upper body fullness. Still a little extra around the midsection, but overall pretty satisfied where I'm at with my physique. Should put me in a good position to start gaining!

 

[Segansational]

Just turning nothing into something. Son woke up wet this morning. Before my alarm, but after dealing with all that figured I might as well just stay up and get in my workout.

39 mins and 290 cals burned on the bike later, I made the right choice!

Work continues to be high stress and hectic these days, but I'm taking off on Friday to go camping with family. Should be a nice break - was going to say "from reality", but reminding myself that's the real stuff - all the rest is the matrix.

 

[Dustin07]

Should be a nice break - was going to say "from reality", but reminding myself that's the real stuff - all the rest is the matrix.

have a great trip man!

 

[Segansational]

have a great trip man!

Thanks! Counting down the days. My son has been super excited because we're doing an early Halloween thing and he gets to be a Power Ranger.

Legs
Foam rolling / stretching
Bird Dogs x10,5,3

BB Squats:
Warm ups,
45x10
95x8
135x6

Working sets,
185x5
185x5
185x5
No knee sleeves or belt today. Left knee didn't love the last few reps on my final set. Everything still feeling a little heavy, but currently pleased with how my quads are looking.

Seated Leg Ext:
3 plates x 3 x 10

TRX calf raises, 3x15

Foam rolling
World's Greatest Stretch
General stretching

1 hr 1 mins, 154 cals.

Pre: 1 scoop Forbidden Fruit, 2 caps CissusXT, 2 caps Pepti-Plex, 2 pumps TD carnitine.
Intra: Same as previous.

Left side felt a little twingy towards the end of my workout today. Kind of have been feeling that way all week, so opted to skip RDLs. Another night of interrupted sleep. Went back to sleep for maybe 30-45 mins before getting up to workout. Last dose of PrimeXT was yesterday. Also finished up another bottle of Pepti-Plex, but have one more.
View attachment 246223

 

[akboom87]

Thanks! Counting down the days. My son has been super excited because we're doing an early Halloween thing and he gets to be a Power Ranger.

Legs
Foam rolling / stretching
Bird Dogs x10,5,3

BB Squats:
Warm ups,
45x10
95x8
135x6

Working sets,
185x5
185x5
185x5
No knee sleeves or belt today. Left knee didn't love the last few reps on my final set. Everything still feeling a little heavy, but currently pleased with how my quads are looking.

Seated Leg Ext:
3 plates x 3 x 10

TRX calf raises, 3x15

Foam rolling
World's Greatest Stretch
General stretching

1 hr 1 mins, 154 cals.

Pre: 1 scoop Forbidden Fruit, 2 caps CissusXT, 2 caps Pepti-Plex, 2 pumps TD carnitine.
Intra: Same as previous.

Left side felt a little twingy towards the end of my workout today. Kind of have been feeling that way all week, so opted to skip RDLs. Another night of interrupted sleep. Went back to sleep for maybe 30-45 mins before getting up to workout. Last dose of PrimeXT was yesterday. Also finished up another bottle of Pepti-Plex, but have one more.
View attachment 246223

Sounds like a great session! I’m in the same boat squats have just felt crushing have a great camping trip!

 

[Segansational]

One more for the road...

Accessory Chest / Bench Day 2
Foam rolling / stretching
Bird Dogs x10,5,3
Resistance band twists / Rotator cuff ex exercises 2x10-12

Incline Bench Press:
Warm ups,
45x10
95x8
115x6
Working sets,
135x8
135x8
135x8
Could've gone higher, but kept lighter for accessory day.

Machine Chest Press:
6 plates x 10
7 plates x 10
Good pump here, 7 plates is the right weight for chest activation here.

Incline DB Flys:
20x3x10
Good stretch, really felt this in my outer pec regions.

1 hr 8 mins, 279 cals.

Pretty tired / beat up from this week, but couldn't ditch my first day back on Day 2 of Bench this week! Plus with camping this weekend I won't get in any other workouts. So, got up downed some Zeus and slathered on my TD XPG gel and got to work. Solid session, this one really felt great today. Good way to finish out the week.

Pre: 1 scoop Zeus, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine
Intra: Same as usual

 

[PolishHamm3r77]

One more for the road...

Accessory Chest / Bench Day 2
Foam rolling / stretching
Bird Dogs x10,5,3
Resistance band twists / Rotator cuff ex exercises 2x10-12

Incline Bench Press:
Warm ups,
45x10
95x8
115x6
Working sets,
135x8
135x8
135x8
Could've gone higher, but kept lighter for accessory day.

Machine Chest Press:
6 plates x 10
7 plates x 10
Good pump here, 7 plates is the right weight for chest activation here.

Incline DB Flys:
20x3x10
Good stretch, really felt this in my outer pec regions.

1 hr 8 mins, 279 cals.

Pretty tired / beat up from this week, but couldn't ditch my first day back on Day 2 of Bench this week! Plus with camping this weekend I won't get in any other workouts. So, got up downed some Zeus and slathered on my TD XPG gel and got to work. Solid session, this one really felt great today. Good way to finish out the week.

Pre: 1 scoop Zeus, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine
Intra: Same as usual

Solid session!!!

 

[Hyde]

Always great when you enjoy the ones you didn’t want to start. Enjoy your camping.

 

[MrKleen73]

I hope you enjoy the camping trip. So, I am assuming with the increase in benching and what not the goals for your oral cycle are more strength focused, or do you have specific physique based goals as well like a full on bulk, or recomping while on cycle or anything like that?

 

[Segansational]

Solid session!!!

Always great when you enjoy the ones you didn’t want to start. Enjoy your camping.

I hope you enjoy the camping trip. So, I am assuming with the increase in benching and what not the goals for your oral cycle are more strength focused, or do you have specific physique based goals as well like a full on bulk, or recomping while on cycle or anything like that?

It was a great weekend. Kids had an absolute blast. They got to see their cousins, dress up in costumes and collect candy, win just about a million tickets at the arcade, a little fishing, etc. And on the personal front a little victory for me on this journey on the path to being sober. It's been 2 months no alcohol and camping is usually just an excuse to drink. Stayed the course though and still had fun, felt more present in it all too.

Allowed myself to eat a full snickers bar and a donut this weekend. Can't remember the last time I had a full size candy bar tbh. But also got in lots of steps. Hit just shy of 17k on Saturday, but Fri-Sun all were over 10k.

To your question @MrKleen73 goal right now is strength (really just bench focused) and size. Want to put on a little weight. Nothing too crazy though, maybe hover around 170 through end of the year (so roughly a 4-5# increase vs maintenance weight). But given I felt so good last week, I'm going to hold off on the cycle until I get some real benching back under my belt. Take the two/week as far as I can go with it until I hit a little plateau, then use the extra androgens to push through. Trying to take that measured approach where I can.

Shoulders/Arms
Foam rolling
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3
Rotator Cuff Ex, resistance bands 2x12,12

Standing Push Press:
45x12
65x10
65x10 - left shoulder clicking
55x10 - no shoulder issues during this back off set.

DB laterals
10x3x10

Supersets:
EZ bar curls, +30x3x10
Dips, 3x10

Machine Curls:
3 plates x 2 x 10
Close Grip BP:
95 x 2 x 10

1 hr 1 mins, 190 cals

Pre: 1 scoop Forbidden Fruit, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine
Intra: Same as usual

Anyone use True Nutrition by Dante Trudel & Doug Miller? Picked up some HBCD the other day from Amazon, seemingly no frills single ingredient supps at pretty decent prices.

 

[MrKleen73]

Yeah True Nutrition has solid products. no frills just functional supplements. I like their Carboload, it seems to work very much like Karbolun, but ends up being cheaper. I just picked up like 4 bags of it recently and have zero complaints. Digestion, and energy availability seems identical to Karbolyn to me.

 

[Dustin07]

To your question @MrKleen73 goal right now is strength (really just bench focused) and size. Want to put on a little weight. Nothing too crazy though, maybe hover around 170 through end of the year (so roughly a 4-5# increase vs maintenance weight). But given I felt so good last week, I'm going to hold off on the cycle until I get some real benching back under my belt. Take the two/week as far as I can go with it until I hit a little plateau, then use the extra androgens to push through. Trying to take that measured approach where I can.

I love it dude. You did the discipline part in the middle when you weren't sure which way you wanted to take things, sorta like letting the car idle and warm up the engine. Now you have some plans and goals you can start building around as well.

 

[SkRaw85]

It was a great weekend. Kids had an absolute blast. They got to see their cousins, dress up in costumes and collect candy, win just about a million tickets at the arcade, a little fishing, etc. And on the personal front a little victory for me on this journey on the path to being sober. It's been 2 months no alcohol and camping is usually just an excuse to drink. Stayed the course though and still had fun, felt more present in it all too.

Allowed myself to eat a full snickers bar and a donut this weekend. Can't remember the last time I had a full size candy bar tbh. But also got in lots of steps. Hit just shy of 17k on Saturday, but Fri-Sun all were over 10k.

To your question @MrKleen73 goal right now is strength (really just bench focused) and size. Want to put on a little weight. Nothing too crazy though, maybe hover around 170 through end of the year (so roughly a 4-5# increase vs maintenance weight). But given I felt so good last week, I'm going to hold off on the cycle until I get some real benching back under my belt. Take the two/week as far as I can go with it until I hit a little plateau, then use the extra androgens to push through. Trying to take that measured approach where I can.

Shoulders/Arms
Foam rolling
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3
Rotator Cuff Ex, resistance bands 2x12,12

Standing Push Press:
45x12
65x10
65x10 - left shoulder clicking
55x10 - no shoulder issues during this back off set.

DB laterals
10x3x10

Supersets:
EZ bar curls, +30x3x10
Dips, 3x10

Machine Curls:
3 plates x 2 x 10
Close Grip BP:
95 x 2 x 10

1 hr 1 mins, 190 cals

Pre: 1 scoop Forbidden Fruit, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine
Intra: Same as usual

Anyone use True Nutrition by Dante Trudel & Doug Miller? Picked up some HBCD the other day from Amazon, seemingly no frills single ingredient supps at pretty decent prices.

Congrats on not drinking! Alcohol is the only drug that if you decline, people think you have a problem. Pretty stupid really lol.

I’ve been using true nutrition for years, HBCD+hydrolyzed caseinate intra workout is a godsend. I ran out for a few weeks and noticed a difference….
Pricey but I like it when it’s in the budget

 

[Hyde]

TN is usually overpriced for everything I’ve seen over the years, by a significant margin, but it’s the best source to get what you want that’s custom blend/size, especially if you want unflavored.

 

[akboom87]

It was a great weekend. Kids had an absolute blast. They got to see their cousins, dress up in costumes and collect candy, win just about a million tickets at the arcade, a little fishing, etc. And on the personal front a little victory for me on this journey on the path to being sober. It's been 2 months no alcohol and camping is usually just an excuse to drink. Stayed the course though and still had fun, felt more present in it all too.

Allowed myself to eat a full snickers bar and a donut this weekend. Can't remember the last time I had a full size candy bar tbh. But also got in lots of steps. Hit just shy of 17k on Saturday, but Fri-Sun all were over 10k.

To your question @MrKleen73 goal right now is strength (really just bench focused) and size. Want to put on a little weight. Nothing too crazy though, maybe hover around 170 through end of the year (so roughly a 4-5# increase vs maintenance weight). But given I felt so good last week, I'm going to hold off on the cycle until I get some real benching back under my belt. Take the two/week as far as I can go with it until I hit a little plateau, then use the extra androgens to push through. Trying to take that measured approach where I can.

Shoulders/Arms
Foam rolling
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3
Rotator Cuff Ex, resistance bands 2x12,12

Standing Push Press:
45x12
65x10
65x10 - left shoulder clicking
55x10 - no shoulder issues during this back off set.

DB laterals
10x3x10

Supersets:
EZ bar curls, +30x3x10
Dips, 3x10

Machine Curls:
3 plates x 2 x 10
Close Grip BP:
95 x 2 x 10

1 hr 1 mins, 190 cals

Pre: 1 scoop Forbidden Fruit, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine
Intra: Same as usual

Anyone use True Nutrition by Dante Trudel & Doug Miller? Picked up some HBCD the other day from Amazon, seemingly no frills single ingredient supps at pretty decent prices.

Sounds like a great weekend, you do tent camping or camper? Awesome job on refraining from the beer!

Looks like a great morning session to get the week started right!

 

[Segansational]

Primary Bench Day, Week 2

Foam rolling / stretching
Scap Push ups
Cat Camels
Bird Dogs x 10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm ups,
45x12
95x10
135x8
165x4
185x1

Working sets:
170x4
170x4 - last rep was a grinder.
170x3

Slingshot assist:
185x4 - plus 1 rep vs last week

Raw finisher:
135x7 - plus 1 rep vs last week

Almost an identical workout to week 1, assuming I didn't blank on number of working sets. Was distracted this morning even with my Zeus, as our family is planning for an early spring vacation to Disney. Apparently, things are booking up already, so need to nail down some logistics this week.

Will need to pick up another set of 5# plates I think, as around the 170-180# mark is where I'll probably be playing for the next few weeks. Maybe I can snag something on Prime days this week...

Foam rolling / stretching to finish.

I'm stopping checking cals during WOs as my fitbit watch during bench pops off too often. Didn't even capture full time as it paused. Said around 49 mins, but I know it was more.

Pre: 1 scoop Zeus, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine gel.
Intra: Same as usual.

 

[akboom87]

Primary Bench Day, Week 2

Foam rolling / stretching
Scap Push ups
Cat Camels
Bird Dogs x 10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm ups,
45x12
95x10
135x8
165x4
185x1

Working sets:
170x4
170x4 - last rep was a grinder.
170x3

Slingshot assist:
185x4 - plus 1 rep vs last week

Raw finisher:
135x7 - plus 1 rep vs last week

Almost an identical workout to week 1, assuming I didn't blank on number of working sets. Was distracted this morning even with my Zeus, as our family is planning for an early spring vacation to Disney. Apparently, things are booking up already, so need to nail down some logistics this week.

Will need to pick up another set of 5# plates I think, as around the 170-180# mark is where I'll probably be playing for the next few weeks. Maybe I can snag something on Prime days this week...

Foam rolling / stretching to finish.

I'm stopping checking cals during WOs as my fitbit watch during bench pops off too often. Didn't even capture full time as it paused. Said around 49 mins, but I know it was more.

Pre: 1 scoop Zeus, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine gel.
Intra: Same as usual.

That’s a good looking session! Should have kept that would for sale I took that this morning man that is good stuff just 1/2 scoop!

 

[Segansational]

That’s a good looking session! Should have kept that would for sale I took that this morning man that is good stuff just 1/2 scoop!

Saw they released a new flavor/label design looks slick! But I have no business buying any more preworkouts. Probably still have 5 years worth, even if i used them every day

Cardio yesterday was 38 mins, 283 cals on the bike.

Today's session is Back.

Foam rolling
Scap Push Ups
Bird Dogs
Cat Camels
Lacrosse ball

Neutral Grip Pull Ups x 7,6,6
Machine Rows:
3 plates x 10
6 plates x 10
6 plates x 8

Double Overhand Grip Deadlifts:
Banded pullaparts before each set, pulled in socks.
95x10
135x8
135x8
135x8
Honestly my quads were feeling this today, soreness from my cardio session I guess.

Foam rolling to finish.

46:08, 159 cals.

Pre: 3/4 scoop Cannibal Ferox, figured I'd crack this one open as I wanted something high stim this AM. As it's pretty clumped, had to throw it in the blender, but able to use it once it was powdered again.

StilI don't like how the yo/alpha-y combo even at 3/4 scoop treats me. Heart rate goes up way too high, plus the cold sweats. Should've stuck with Zeus... anyone want this one?

Intra: Same as usual

 

[akboom87]

Saw they released a new flavor/label design looks slick! But I have no business buying any more preworkouts. Probably still have 5 years worth, even if i used them every day

Cardio yesterday was 38 mins, 283 cals on the bike.

Today's session is Back.

Foam rolling
Scap Push Ups
Bird Dogs
Cat Camels
Lacrosse ball

Neutral Grip Pull Ups x 7,6,6
Machine Rows:
3 plates x 10
6 plates x 10
6 plates x 8

Double Overhand Grip Deadlifts:
Banded pullaparts before each set, pulled in socks.
95x10
135x8
135x8
135x8
Honestly my quads were feeling this today, soreness from my cardio session I guess.

Foam rolling to finish.

46:08, 159 cals.

Pre: 3/4 scoop Cannibal Ferox, figured I'd crack this one open as I wanted something high stim this AM. As it's pretty clumped, had to throw it in the blender, but able to use it once it was powdered again.

StilI don't like how the yo/alpha-y combo even at 3/4 scoop treats me. Heart rate goes up way too high, plus the cold sweats. Should've stuck with Zeus... anyone want this one?

Intra: Same as usual

Yeah the extra bike/cardio/ steps will definitely take power out of legs for next session. But I have noticed that I am getting a crazy pump and way more quad activation.

Still a good looking session!!

 

[Hyde]

@akboom87 does good on Edge of Insanity; he’d probably like the old Ferox. If not, my wife might be interested in it, if you think that it will stay powder for a while after blending. It was always her favorite for years, but I also know she isn’t going to blend it before each use

 

[akboom87]

@akboom87 does good on Edge of Insanity; he’d probably like the old Ferox. If not, my wife might be interested in it, if you think that it will stay powder for a while after blending. It was always her favorite for years, but I also know she isn’t going to blend it before each use

@Hyde I picked up that tub of souls for sale of him so I’m a while getting through my stash

 

[Segansational]

Yeah the extra bike/cardio/ steps will definitely take power out of legs for next session. But I have noticed that I am getting a crazy pump and way more quad activation.

Still a good looking session!!

Yeah, today for me was leg day on top of it all.

@akboom87 does good on Edge of Insanity; he’d probably like the old Ferox. If not, my wife might be interested in it, if you think that it will stay powder for a while after blending. It was always her favorite for years, but I also know she isn’t going to blend it before each use

It would require blending every time I think. I just pulverize a chunk the night before and drop it into my shaker cup, so if it does clump a bit again it's already ready to go for the next morning.

@Hyde I picked up that tub of souls for sale of him so I’m a while getting through my stash

Glad you're enjoying that one!

Today was Legs. Felt a little beat up, particularly lower back too - so opted to do mostly lightweight/bodyweight type exercises this AM. No squats today.

Foam rolling / stretching
Cat Camels
Bird Dogs

Supersets:
TRX squats 3x12
TRX alt lunges 3x10 per side

TRX calf raises, on raised 25# plate:
3x12
The extra stretch here is definitely the key! These felt really good.

Seated Leg Ext, 3 plates:
3x10

RDLs, empty 1" bar:
Hammies felt tight this AM, and since my lower back was still feeling it I purposely kept for just the stretch, not weight.

Foam rolling / lacrosse ball to finish. Had a left side knot right at my waist.

53:01, 136 cals.

Pre: 1 scoop Forbidden Fruit, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine gel.
Intra: Same as usual, but this was the last serving of VersaCarb so I'll be moving to True Nutrition HBCD next workout.

 

[Segansational]

Accessory Chest / Bench Day 2 - Week 2
Foam rolling / stretching

TRX chest press x 12,10,10

Incline Bench Press:
Warm ups,
45x12
95x10
Working sets,
135x8
135x8
135x8

Machine Chest Press:
6 plates x 10
7 plates x 10
7 plates x 10

Foam rolling / lacrosse ball to finish.

54:11, 207 cals.

Probably the most interrupted workout I've had in a while. Basically had to try and get my kids fed, dressed, and ready to walk out the door in between each set. Not ideal, but given it was lighter accessory work I don't think it really hindered anything.

A little off of my schedule since I slept in yesterday. Probably will do cardio tomorrow AM. So no WO yesterday, but did a decent bit of walking as we spent the day tailgaiting at a college football game. So also a bit of uninhibited eating, but as I was still maintaining midweek at ~166#, wasnt worried about it.

Pre: 1 scoop Total War, 1 cap Eria Jarensis, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine
Intra: 1 scoop EAA9, 1 scoop Kaged Hydra-Charge, 1 scoop Creatine Mono (5g), 1/2 scoop True Nutrition HBCD. This will be the new intra-WO combo for a bit.

 

[Segansational]

Forgot this was next up in the rotation. Tired this AM, but got in one more weight workout...

Shoulders/Arms
Foam rolling
Curl Ups x10,5,3
Rotator Cuff Ex, resistance bands 2x12,12

DB laterals
10x3x10
Upright Cable Rows:
3 plates x 3 x 10

EZ bar curls
+30x10
+35x10,10

Machine Curls:
3 plates x 2 x 10

TRX triceps, 3x12
Dips 2x10

Foam rolling / stretching.

45:46, 131 cals

Pre: 1 scoop Forbidden Fruit, 1 cap Eria J, 2 caps Pepti-Plex, 2 caps CissusXT, 2 pumps TD carnitine
Intra: Same as yesterday

 

[MrKleen73]

Not sure if you have thought about this but using Cissus around your training may prove counterproductive. It has high anti-inflammatory action, so probably not ideal right around training similar to NSAIDS, Fish Oil and the like. A big part of what signals the muscle to repair and refortify itself is inflammation. If you limit inflammation around training it could be less productive or that is the theory anyway.

 

[Segansational]

Not sure if you have thought about this but using Cissus around your training may prove counterproductive. It has high anti-inflammatory action, so probably not ideal right around training similar to NSAIDS, Fish Oil and the like. A big part of what signals the muscle to repair and refortify itself is inflammation. If you limit inflammation around training it could be less productive or that is the theory anyway.

Yeah, in the past I would've considered this more, but tbh it just works with my timing for everything else. All that said, I remember Cissus also being used way back (maybe just at higher doses) for anabolism and that was usually pre-WO that most would dose if I recall. You'd probably remember from old USP days. Anyways, with things even like vit C I don't get too concerned. I mean, all of the nitrate/pump products like Iforce KNO3 had vit C paired with it. My assumption is that impact would be minimal, but who knows?

Also ran out yesterday. Will be starting up Allmax All Flex for the next two months.

This AM did 42 mins on the bike. Just was locked in, so 304 cals. Weight is down, 165.8# so will need to potentially step it up in the cals dept!

 

[MrKleen73]

Yeah, I didn't think it would be too big of a deal and probably better to take then than not at all if you are experiencing joint pains. In my mind the cissus would be a lot stronger anti-inflammatory than Vit C, similar to ibuprofen or something.

I don't really remember the Cissus being used for anabolism, I might have written it off before then. For some reason Cissus makes my forearms start to cramp and lock up when I take it. Not sure why but I stopped messing with it once I realized it was what was causing that to me. So if that anabolism thing was after that I wouldn't have noticed.

 

[Segansational]

Yeah, I didn't think it would be too big of a deal and probably better to take then than not at all if you are experiencing joint pains. In my mind the cissus would be a lot stronger anti-inflammatory than Vit C, similar to ibuprofen or something.

I don't really remember the Cissus being used for anabolism, I might have written it off before then. For some reason Cissus makes my forearms start to cramp and lock up when I take it. Not sure why but I stopped messing with it once I realized it was what was causing that to me. So if that anabolism thing was after that I wouldn't have noticed.

Wow, that is really interesting you mention that. I wouldn't have paid any attention to this - I wrote it off as my switch to twice/week benching, but my forearms were a little extra sore depending on how I twist my wrist the past few days. Will be interesting to see if it goes away now that I'm switching it out - but still staying with the bench program.

 

[Segansational]

Primary Bench Day, Week 3

Foam rolling / stretching
Cat Camels
Scap Push ups
Bird Dogs x 10,5,3
Lacrosse ball
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm ups,
45x12
95x10
135x8
165x5 - plus 1 rep vs last week
185x1 - still felt heavy

Working sets:
170x4
170x4
170x4 - plus 1 rep vs last week.
Strength felt OK. Bar path during set two felt a little off.

Slingshot assist:
185x5 - plus 1 rep vs last week

Raw finisher:
135x9 - plus 2 reps vs last week.
Really good chest activation on this set.

Foam rolling / stretching to finish.

1 hr 7 mins, 240 cals.

Bench strength is coming back, slow and steady with additional reps per week being added on working sets.

Pre: 1 scoop Zeus, 2 caps Pepti-Plex, 2 caps All Flex 2 pumps TD carnitine gel.
Intra: Same as prior.

 

[Dustin07]

but my forearms were a little extra sore depending on how I twist my wrist the past few days. Will be interesting to see if it goes away now that I'm switching it out - but still staying with the bench program.

My buddy has been complaining about painful wrists lately too. I know its possible I overuse my wrist wraps, but after a couple warm up sets I throw mine on for basically the rest of my session. cinching them down on curls, skull crushers, bench obviously, etc, then loosen them up inbetween sets. Some people might not approve of how much I use them, but my wrists really appreciate it. I only take my bench to like 135, MAYBE one more warm up set above that before I cinch them down. same with db curls, I'll hit a set of 30s or something, then put them on.

it probably is a crutch, but wrists feel good and I feel like my wraps are as much a part of my ritual as lacing the shoes, putting on my sleeves on a squat day, or putting my headphones on... just gets my head in the right place.

 

[MrKleen73]

My buddy has been complaining about painful wrists lately too. I know its possible I overuse my wrist wraps, but after a couple warm up sets I throw mine on for basically the rest of my session. cinching them down on curls, skull crushers, bench obviously, etc, then loosen them up inbetween sets. Some people might not approve of how much I use them, but my wrists really appreciate it. I only take my bench to like 135, MAYBE one more warm up set above that before I cinch them down. same with db curls, I'll hit a set of 30s or something, then put them on.

it probably is a crutch, but wrists feel good and I feel like my wraps are as much a part of my ritual as lacing the shoes, putting on my sleeves on a squat day, or putting my headphones on... just gets my head in the right place.

After all the recent discussion regarding wraps helping with the elbows and forearms I am planning to start using them. I just got 2 new pair as gifts at my competitions so I might was well take them for a spin. I notoriously get elbow and forearm issues when I start pushing DB presses more which to be honest are some of the better exercises for me regarding really hitting the muscle.