Segansational's Motivation Log

[Segansational]

prehab stuff is always a great opportunity to protect the CNS while getting that meaningful foundation built, IMO.

poor kiddo though, I hate how kids tend to get ear infections so much worse than adults. for whatever reason the two ptsd things I can remember from childhood illnesses are those miserable ear infections and one winter when I had the croup and thought I was going to suffocate (I was fine, lol).

I take the approach of something is definitely better than nothing, and in my case, particularly when it comes to shoulders / lower back it's probably beneficial for these "forced" type of days.

You are doing a great job keeping moving in the face of everything. Way to stay motivated.

Thank you, it's mostly inertia, but again it's also that idea of "iron sanctuary". It might sometimes be the only thing keeping me sane...

Hope the little guy gets to feeling better!

Thanks! Turns out it was nothing really. He's totally back to normal.

Today was my scheduled rest day, but just ended up doing an hour of snow shoveling to clear the driveway of the remaining ice since we have people coming over tomorrow to watch the football game. Last thing I want is one of them slipping on the ice! Rest should hopefully melt Sunday into Mon as we'll get up to the low-40s again here. But maybe that counts as cardio?? Tomorrow's actual cardio day for me.

Weight seems to be settling in for average at 168#. Basically I've been 167 mid-week and 169 at the start/end now two weeks in.

One last VS haul on closing day. Some more bars/snacks, picked up some greens and BCAAs on sale, some nattokinase and a probiotic. Cleared our their adaptogen drinks.

 

[Segansational]

Cardio, 30 mins, 154 cals low & slow this morning. Left hammy felt a little off yesterday evening, so maybe something to do with that. Or not. May need to start doing HIIT style if really burning fat is the goal.

 

[akboom87]

Cardio, 30 mins, 154 cals low & slow this morning. Left hammy felt a little off yesterday evening, so maybe something to do with that. Or not. May need to start doing HIIT style if really burning fat is the goal.

Do you have a treadmill as well or just the bike?

Glad your boys all good! Have fun watching the games today!

 

[Segansational]

Do you have a treadmill as well or just the bike?

Glad your boys all good! Have fun watching the games today!

No, just the bike. I had briefly thought about getting one of those slim, fold up style treadmills, but honestly I just don't have a ton more room in my home gym set up.

Great afternoon watching some football yesterday; ate way too much junk though. But that was sort of the plan for the party. Tons of apps and strombolis - with an S - for dinner! Stomach paying for it a little this morning...

Bench Day
Foam rolling
Scap push ups
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm ups,
45x10
95x8
135x8
Working sets,
165x5
165x5
165x5

Settling back into more medium weight, but volume sets on my lifts right now. This felt about right.

Machine Chest Press
6 plates, 2x10
Just a little extra blood flow finisher.

Really knotted up in my back around my shoulder blades. Will have to get that worked on soon as foam rolling just isn't cutting it now.

52:29, 120 cals.

Pre: 1 scoop LFG Burn + 1 cap VL Demon Drops. Added a cap of DMAA for a little boost this morning. Plus the usual SNS goodies.
Intra: Same as usual.

 

[SkRaw85]

You had me at strombolis! A guy could eat those every meal really

 

[Segansational]

Back Day
Foam rolling
Scap Push Ups
Bird Dogs x10,5,3

Neutral grip pull ups x6,5,5

Deadlifts:
Warm ups,
45x10
95x8
Working sets, belted, pulled in socks, resistance band pull aparts before each set:
135x8
135x8
135x8

These pulls felt good today, first set with ease. Last set felt a little tougher, but still OK. Must be the high stims.

48 mins, 128 cals, but forgot to record my warm ups.

Pre: 1 scoop LFG Burn, 2 caps Demon Drops. Plus the usuals.
Intra: Same as usual.

 

[akboom87]

Back Day
Foam rolling
Scap Push Ups
Bird Dogs x10,5,3

Neutral grip pull ups x6,5,5

Deadlifts:
Warm ups,
45x10
95x8
Working sets, belted, pulled in socks, resistance band pull aparts before each set:
135x8
135x8
135x8

These pulls felt good today, first set with ease. Last set felt a little tougher, but still OK. Must be the high stims.

48 mins, 128 cals, but forgot to record my warm ups.

Pre: 1 scoop LFG Burn, 2 caps Demon Drops. Plus the usuals.
Intra: Same as usual.

Glad to hear deads are feeling good! Looks like a great session.

 

[Segansational]

Glad to hear deads are feeling good! Looks like a great session.

Thanks man. I've set a goal to get back to 185x3x8 on deads by 4/15.

40 mins bike cardio, 200 cals, followed by 1x5 mins heavy bag round. Forgot just how long 5 mins can be given I'm out of practice!

 

[MrKleen73]

Nice goal, and good increase on caloric burn on the bike.

 

[Segansational]

Nice goal, and good increase on caloric burn on the bike.

Thanks Kleen!

Well, fellas today was brutal. Looking to make some changes in my work situation here soon. Need a reset/recharge too.

Random positive stuff though, just picked up two new 10# weight plates for my home gym. So that'll nicely assist with my incremental goals back to deadlifting again. Can easily now go 135-145-155-165-175-185, all the way up to 225#, and any incremental weights in between.

Did purchase those Swissies v2, but they haven't shipped yet.

Also, Legendary toaster pastries are amazing. Not sure how people view erythritol, but that aside, these things taste great. Run, don't walk to go get some!

 

[akboom87]

Thanks Kleen!

Well, fellas today was brutal. Looking to make some changes in my work situation here soon. Need a reset/recharge too.

Random positive stuff though, just picked up two new 10# weight plates for my home gym. So that'll nicely assist with my incremental goals back to deadlifting again. Can easily now go 135-145-155-165-175-185, all the way up to 225#, and any incremental weights in between.

Did purchase those Swissies v2, but they haven't shipped yet.

Also, Legendary toaster pastries are amazing. Not sure how people view erythritol, but that aside, these things taste great. Run, don't walk to go get some!

Bummer to hear about a crappy work situation. Hopefully you can find a solution for it!

 

[Segansational]

Leg Day
Foam rolling / stretching
Bird Dogs x10,5,3
Cat Camels

TRX squats 3x12

BB squats:
Warm ups,
45x10
95x8
135x6
Working sets, belted,
155x6
155x8
165x6

Lower back has been feeling it, so wasn't sure how today would go. But ended up holding myself back on set 1, blew through set 2, so upped weight on set 3 while keeping things still on the lower end.

RDLs 1" bar, 2x12
TRX calf raises, 2x15

Foam rolling / stretching to finish.

54:30, 213 cals.

Pre: 1 scoop LFG Burn, 2 caps Demon Drops plus the other usuals.
Intra: Same as usual.

Weight check:
167.6#
15.6% BF

Random Supp Notes
Just finished up my tub of nutrabio creatine, next up is Ryse creatine - still straight mono. Also finished my last Nutrex Vitadapt, next up is Alive multi. Recently also switched back to Joint Support XT from Allmax Flex.

"You are where you are in life because of what you do" - Seth Feroce

This video hit home this morning:

Let's make it a great day!

 

[Hyde]

Taking total accountability for your current life really is about personal empowerment. It’s not about blaming anyone or yourself for anything you do or don’t have, or what you’ve done (positive or negative). It’s just the only way you have any control over what happens next, by taking agency over all the things you do (or don’t). Where you spend your time each day, whatever job or effort you decide to be a part of, how you conduct yourself & react to anything.

Like he said, nobody is coming to save you. Something I think about a lot with respect to my lifting is, nobody can lift the weights for you. It’s a personal journey brother

 

[Segansational]

Taking total accountability for your current life really is about personal empowerment. It’s not about blaming anyone or yourself for anything you do or don’t have, or what you’ve done (positive or negative). It’s just the only way you have any control over what happens next, by taking agency over all the things you do (or don’t). Where you spend your time each day, whatever job or effort you decide to be a part of, how you conduct yourself & react to anything.

Like he said, nobody is coming to save you. Something I think about a lot with respect to my lifting is, nobody can lift the weights for you. It’s a personal journey brother

Yeah, this is the part that I've been thinking about a lot particularly with work situation. I can't change the situation that I've been placed in, but I can change how I react or show up - and also whether I show up at all - meaning I can always walk away or at least take steps towards that if I so choose.

Accessory Chest Day
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3
Foam rolling
Rotator cuff ex, resistance bands 2x12,12

Incline Bench Press:
Warm ups,
45x10
95x8
135x6
Working sets,
165x5
165x5
165x5

Incline DB Flys, 20x3x10

Foam rolling / stretching to finish.

Pre: 1 scoop LFG Burn, 3 caps Demon Drops. Was debating whether to up to 3 caps or not; ended up just going for it. So, 300mg caffeine + 75mg DMAA this morning. Honestly, 2 caps was fine and 3 didn't do anything else above and beyond.

Realized that what I thought was a tub of creatine, was actually glutamine. So I'm all out of creatine for now and will need to purchase some more. So my intra was just BCAAs & 1/2 a scoop of Glycofuse.

 

[akboom87]

Yeah, this is the part that I've been thinking about a lot particularly with work situation. I can't change the situation that I've been placed in, but I can change how I react or show up - and also whether I show up at all - meaning I can always walk away or at least take steps towards that if I so choose.

Accessory Chest Day
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3
Foam rolling
Rotator cuff ex, resistance bands 2x12,12

Incline Bench Press:
Warm ups,
45x10
95x8
135x6
Working sets,
165x5
165x5
165x5

Incline DB Flys, 20x3x10

Foam rolling / stretching to finish.

Pre: 1 scoop LFG Burn, 3 caps Demon Drops. Was debating whether to up to 3 caps or not; ended up just going for it. So, 300mg caffeine + 75mg DMAA this morning. Honestly, 2 caps was fine and 3 didn't do anything else above and beyond.

Realized that what I thought was a tub of creatine, was actually glutamine. So I'm all out of creatine for now and will need to purchase some more. So my intra was just BCAAs & 1/2 a scoop of Glycofuse.

Nice session, holding strong in the incline BP.

Also great video glad you linked that!

 

[Segansational]

Cardio this morning, 30 mins, 135 cals. Lower back on my left side definitely feeling off. Massage therapy session tomorrow to try to address.

BTW, if anyone is looking Gorilla Mind is running a sale on their protein bars: $1/bar direct. Never tried them, but just snagged some to try out!

 

[akboom87]

Cardio this morning, 30 mins, 135 cals. Lower back on my left side definitely feeling off. Massage therapy session tomorrow to try to address.

BTW, if anyone is looking Gorilla Mind is running a sale on their protein bars: $1/bar direct. Never tried them, but just snagged some to try out!

Hope the massage helps it feel better!

 

[Segansational]

Hope the massage helps it feel better!

Yeah, I noticed there's both a chiropractic place that's opened up & a stretch lab in my area. Also a bunch of sauna/cold plunge places are planning to open up locally soon. So health & wellness options really do seem to abound near me. Even an IV drip therapy place if I wanted to go a bit further out. So I'm starting to think about what a holistic plan might really look like to keep my mind & body running optimally.

Today is a much needed body wellness day for me. Next week I'll have my physical and plan to get bloodwork.

Shoulders/arms
Foam rolling
Bird Dogs x10,5,3
Scap Push Ups
Stretching & lacrosse ball

DB reverse Incline flys, 5x3x12
Seated DB Shoulder Press, 25x3x10
EZ bar upright rows, +40x3x10

EZ bar curls, +40x10,10,8
Dips x 12,10,10
Machine Preacher Curls, 3 plates x 2 x 10
TRX triceps ext, 2x12

Foam rolling to finish.

55:49, 182 cals.

Pre: 1 scoop LFG Burn, 1 cap Eria J. Plus usuals.
Intra: Rule1 BCAAs, 1/2 scoop Glycofuse.

 

[Segansational]

Had a really great day yesterday. Amazing what can happen when you have a full day to yourself and not have to think about the normal stressors of daily life! My agenda looked like this:

Workout
Massage
Green smoothie - went with Matchavacado, sounds weird but tasted good.
Guitar practice
Poke bowl for lunch - spicy salmon
Infrared sauna & red light therapy session - the latter was part of a package deal,but actually seems to have some interesting benefits:

What is red light therapy?

Saba Javed, M.D., and Billy Huh, M.D., Ph.D., explain how red light therapy works and how it can be used in cancer pain management.

www.mdanderson.org

Funny how the stress immediately came back as soon as my family came home. Love them, but it sure was nice to have a few hours solo.

Back to normal this morning...

Bench
Foam rolling
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm ups,
45x10
95x8
135x6
165x4 - felt heavy this AM
175x2 - my bench path was off.

Working sets,
160x7
160x5

Backed off just a hair this AM since 165 warm ups felt a little heavy. I dunno.

Foam rolling & lacrosse ball work to finish.

59:53, 161 cals.

Pre: 1 scoop LFG Burn, 2 caps Demon Drops.
Intra: BCAAs + Glycofuse.

Today is my last day of Caloriburn Gains Candy. Still seems like I have quite a few scoops of LFG still left, so not sure how I'm so far off between the two? Plan is to pick up some creatine today on the way home at the local GNC as I'm in a pinch.

Weight check in: 168.2# (-4.6# since starting of the new year)
BF%: 15.6% (-0.7% since start of new year)

 

[Segansational]

Cardio, 41:27, 207 cals on the bike. Foam rolling/stretching before and after. Have also started trying to incorporate stretching before bed as well.

 

[akboom87]

Had a really great day yesterday. Amazing what can happen when you have a full day to yourself and not have to think about the normal stressors of daily life! My agenda looked like this:

Workout
Massage
Green smoothie - went with Matchavacado, sounds weird but tasted good.
Guitar practice
Poke bowl for lunch - spicy salmon
Infrared sauna & red light therapy session - the latter was part of a package deal,but actually seems to have some interesting benefits:

What is red light therapy?

Saba Javed, M.D., and Billy Huh, M.D., Ph.D., explain how red light therapy works and how it can be used in cancer pain management.

www.mdanderson.org

Funny how the stress immediately came back as soon as my family came home. Love them, but it sure was nice to have a few hours solo.

Back to normal this morning...

Bench
Foam rolling
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm ups,
45x10
95x8
135x6
165x4 - felt heavy this AM
175x2 - my bench path was off.

Working sets,
160x7
160x5

Backed off just a hair this AM since 165 warm ups felt a little heavy. I dunno.

Foam rolling & lacrosse ball work to finish.

59:53, 161 cals.

Pre: 1 scoop LFG Burn, 2 caps Demon Drops.
Intra: BCAAs + Glycofuse.

Today is my last day of Caloriburn Gains Candy. Still seems like I have quite a few scoops of LFG still left, so not sure how I'm so far off between the two? Plan is to pick up some creatine today on the way home at the local GNC as I'm in a pinch.

Weight check in: 168.2# (-4.6# since starting of the new year)
BF%: 15.6% (-0.7% since start of new year)

Sounds like you had a good day! It is always needed from time to time to get some you time.

great looking session too!

 

[Segansational]

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

Neutral grip pull ups x 6,4,4

Deadlifts, double overhand grip:
Warm ups,
45x12
95x10
Working sets, banded pull aparts before each set:
145x5
145x5
145x5

52:05, 141 cals.

Today's session went well, although my lats on my right side I "felt" more today. Could be lingering from the massage working the muscles. But week 2 of deads are on track, next week will be same weight at 3x8.

Pre: 1 scoop LFG Burn, 2 caps Demon Drops. Plus usuals.
Intra: Same as prior. Have creatine on its way so will be able to add that back into the routine.

 

[Hyde]

You know, if 3x8 is too big of a step up, you could do 6s. 4x6 is the same 24 reps, but if you find 3 sets is all you have it’s still 18 reps, so progress nonetheless.

 

[Segansational]

You know, if 3x8 is too big of a step up, you could do 6s. 4x6 is the same 24 reps, but if you find 3 sets is all you have it’s still 18 reps, so progress nonetheless.

Honestly, this is genius! I was planning to do for every two weeks: lower reps (3x5) / higher reps (3x8), then increase weight by 10# for next two week cycle, rinse and repeat - with the idea of acclimating week one with the weight before increasing reps on week two.

But, to your point - same volume either way with 4x6, and actually lower reps is more akin to my powerlifting type goal.

I was also listening to a podcast today about stimulus to fatigue ratios. Not entirely the same here, but 4x6 probably will allow me to achieve all reps better than 3x8. So maybe I'll do that next week!

 

[Segansational]

Leg Day
Foam rolling / stretching
Bird Dogs x10,5,3

TRX squats 3x12 superset with TRX alt lunges 3x10
TRX plate raised calves 3x15
Seated leg ext machine, 3 plates x 3 x 10
RDLs 1" bar, 3x12

Just for fun threw in some BB shrugs with my new Kensui Swissies handles that just arrived. Able to keep my shoulders pulled back with this grip, which I think will help a lot with my shoulder rounding. Looking forward to giving these a shot on my next back session!

135x3x10

58:17, 138 cals.

Pre: 1 scoop LFG Burn, 1 cap Eria J. Plus the usual. Probably have about 5-7 days of LFG Burn left...
Intra: Rule1 BCAAs, 1/2 scoop Glycofuse, 5g micronized creatine mono. Picked up some Optimum Nutrition creatine mono, so will be adding this back in.

No squats today as I wanted to save my lower back since I had DLs yesterday. Good inner quad activation on leg extensions.

 

[SkRaw85]

Leg Day
Foam rolling / stretching
Bird Dogs x10,5,3

TRX squats 3x12 superset with TRX alt lunges 3x10
TRX plate raised calves 3x15
Seated leg ext machine, 3 plates x 3 x 10
RDLs 1" bar, 3x12

Just for fun threw in some BB shrugs with my new Kensui Swissies handles that just arrived. Able to keep my shoulders pulled back with this grip, which I think will help a lot with my shoulder rounding. Looking forward to giving these a shot on my next back session!

135x3x10

58:17, 138 cals.

Pre: 1 scoop LFG Burn, 1 cap Eria J. Plus the usual. Probably have about 5-7 days of LFG Burn left...
Intra: Rule1 BCAAs, 1/2 scoop Glycofuse, 5g micronized creatine mono. Picked up some Optimum Nutrition creatine mono, so will be adding this back in.

No squats today as I wanted to save my lower back since I had DLs yesterday. Good inner quad activation on leg extensions.

Score on the Kensui Swiss!

 

[Segansational]

Score on the Kensui Swiss!

Looking forward to giving them a proper go!

Cardio this AM: 39 mins, 211 cals on the bike, followed by 1x5 mins heavy bag round.

Just placed a DPS order for some staples, restocking on SNS Stress & Anxiety Support plus Mood Support XT. Wondering if double-dosing is an issue... could use it today.

Weight is back up to 169.8#, anticipating come Monday I'll be over 170 due to superbowl party...

 

[Segansational]

Sleep has been sh!t lately. Going to start up some melatonin again at night.

Was a great night to be an Eagles fan though!

Accessory Bench Day
Scap push ups
Bird Dogs
Foam rolling
Lacrosse ball
Rotator cuff ex, resistance bands, 2x12,12

Incline BP:
45x10
95x8
135x6
Working sets,
165x5
165x4
165x4 - this was a struggle.

Was going for sets of 5, but didn't have it this morning.

Got out of bed late, so that was all I had time for this AM.

41:58, 120 cals.

Pre: 1 scoop LFG Burn, 2 caps Demon Drops, plus usuals.
Intra: Same as last WO.

 

[Dustin07]

Workout
Massage
Green smoothie - went with Matchavacado, sounds weird but tasted good.
Guitar practice
Poke bowl for lunch - spicy salmon
Infrared sauna & red light therapy session - the latter was part of a package deal,but actually seems to have some interesting benefits:

this actually sounds like a great day lol. I haven't picked up my guitar in ages!

 

[Segansational]

this actually sounds like a great day lol. I haven't picked up my guitar in ages!

It really was. Unfortunately it seems like the benefits were very short lived. While my head space the past week has been better overall, physically I'm not feeling great. Just a little off. Waking up has been hard the past few days, almost skipped working out this AM. Have my physical on Wed, so will advocate for blood work and address some of my sleep issues lately, etc.

Did a quick arm superset session...

Foam rolling
Cat Camels
Bird Dogs x10,5,3
Lacrosse ball work

Supersets:
TRX biceps x TRX triceps 3x10
Machine Curls x Dips:
3 plates x 3 x 10 / 3x10
EZ bar curls, +20x2x12 - quick burn finisher.

34:48, less than 100 cals.

 

[akboom87]

It really was. Unfortunately it seems like the benefits were very short lived. While my head space the past week has been better overall, physically I'm not feeling great. Just a little off. Waking up has been hard the past few days, almost skipped working out this AM. Have my physical on Wed, so will advocate for blood work and address some of my sleep issues lately, etc.

Did a quick arm superset session...

Foam rolling
Cat Camels
Bird Dogs x10,5,3
Lacrosse ball work

Supersets:
TRX biceps x TRX triceps 3x10
Machine Curls x Dips:
3 plates x 3 x 10 / 3x10
EZ bar curls, +20x2x12 - quick burn finisher.

34:48, less than 100 cals.

Hopefully with longer days and warmer weather on the horizon it will help out! I know this winter has been a lot harder on me this year.

 

[Dustin07]

Hopefully with longer days and warmer weather on the horizon it will help out! I know this winter has been a lot harder on me this year.

Amen, winter is hard unless your full time passion is a winter based sport like snowboarding, duck hunting, what have you, but most of us working stiffs going to work in the dark coming home in the dark.... it takes a toll.

 

[Segansational]

Hopefully with longer days and warmer weather on the horizon it will help out! I know this winter has been a lot harder on me this year.

Amen, winter is hard unless your full time passion is a winter based sport like snowboarding, duck hunting, what have you, but most of us working stiffs going to work in the dark coming home in the dark.... it takes a toll.

For sure, and like I said, I feel like I may have a touch of that seasonal affective disorder too.

Anyways, we got another round of snow dumped on us overnight. Another two hour delay for my kids. Which means time to go trudge out in the snow to dig out the car/plow before work...

And that's after having done 40 mins cardio on the bike, 274 cals, followed by some Swiss ball crunches & stir the pot! Quads feel fried today. Expect to be sore later!

Daily readiness scores keep staying low, 42 this morning - averaging in the low 40s - low 50s. Just added some MetRX ZMA pre-bed last night since I got it free from DPS.

 

[akboom87]

For sure, and like I said, I feel like I may have a touch of that seasonal affective disorder too.

Anyways, we got another round of snow dumped on us overnight. Another two hour delay for my kids. Which means time to go trudge out in the snow to dig out the car/plow before work...

And that's after having done 40 mins cardio on the bike, 274 cals, followed by some Swiss ball crunches & stir the pot! Quads feel fried today. Expect to be sore later!

Daily readiness scores keep staying low, 42 this morning - averaging in the low 40s - low 50s. Just added some MetRX ZMA pre-bed last night since I got it free from DPS.

We finally got some snow here Monday, now the attic blast is on. I had to chuckle a little bit guy across the road had one of those battery snowblowers, not the cheap one like the expensive ass big one. Well anyway he fought the windrow from the snow plow. Batteries died and must not have had a spare or it wasn’t charged. I shoveled the driveway and the berm and the backyard patio al done and in the house he had 3 passes done lol.

 

[Dustin07]

For sure, and like I said, I feel like I may have a touch of that seasonal affective disorder too.

Me too, for years. I am starting to think much of it could be vitamin D, but there is also the lack of "play" in life when you go to work in the very dark, cold weather, work, then come home and it's dark and cold and you can't really enjoy the outdoors much. I think its very important to find that "recreational" outlet during this time of year to give you the dopamine/seratonin you need that is otherwise lacking during the short months.

Just added some MetRX ZMA pre-bed last night since I got it free from DPS.

I've been popping those little 5mg melatonin gummies about an hour before bed this week since the evening sniffer of bourbon is off the menu for now. I also would not hesitate a micro dose like 2.5mg or 5mg of thc mint or gummy if my sleep was struggling, about same timing before bed. I don't like the feeling of thc at all but I have found before bed it helps me fall asleep without ever experiencing the 'high'

 

[Segansational]

Primary Bench Day
Foam rolling
Bird Dogs
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
45x10
95x8
135x6
165x4
185x2

Slingshot:
205x3-4, lost count & grinded out that last rep.

Burn out reps:
155x8

Neutral grip push ups x 12

49:23, 181 cals.

Pre: 1 scoop Zeus. Missed this stuff! It's seriously a different level of focus using this vs even using my Demon Drops surprisingly.
Intra: Same as usual.

Felt good back on this set up for bench - building up to a double, then some higher weight SS work, then backing off for reps. I actually may drop my second bench incline day to focus more on DB / floor press / etc. which i think really was the original emphasis of my 2nd chest day.

So far ZMA also seems to be helping my sleep.

Weight: 168.2# - aside from a blip (high) last Friday, the month of Feb has been very consistent at this weight and holding steady.

 

[akboom87]

Primary Bench Day
Foam rolling
Bird Dogs
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
45x10
95x8
135x6
165x4
185x2

Slingshot:
205x3-4, lost count & grinded out that last rep.

Burn out reps:
155x8

Neutral grip push ups x 12

49:23, 181 cals.

Pre: 1 scoop Zeus. Missed this stuff! It's seriously a different level of focus using this vs even using my Demon Drops surprisingly.
Intra: Same as usual.

Felt good back on this set up for bench - building up to a double, then some higher weight SS work, then backing off for reps. I actually may drop my second bench incline day to focus more on DB / floor press / etc. which i think really was the original emphasis of my 2nd chest day.

So far ZMA also seems to be helping my sleep.

Weight: 168.2# - aside from a blip (high) last Friday, the month of Feb has been very consistent at this weight and holding steady.

Yeah that’s a great session! Looks like the ZMA is helping to so that’s a win

 

[Segansational]

Back
Foam rolling
Scap Push ups
Bird Dogs x10,5,3

Neutral grip pull ups x 6,5,6

Used my new Swissies v2 handles to widen the grip a bit and this definitely targeted my lats differently then using the more narrow fixed neutral bar position of my pull up tower.

Deadlifts, Swissies grips:
Warm ups,
45x10
95x8
Working sets, belted, banded pull aparts before each set:
145x8

PAUSE - had to go make breakfast for the kiddos.

145x8
145x8

Always a bit tenuous to have to take a break mid-workout (run the risk of getting cold), but today's pulls felt really good. I definitely notice a difference pulling neutral grip with the Swissies, probably for a few reasons:

1. Higher starting point
2. Placement of hands doesn't start me pitched forward
3. Allows me to keep my shoulder blades back

34:32 mins, 108 cals.

Will post up a video to show how form looks.

Pre: 1 scoop LFG Burn, 2 caps Demon Drops. Plus usuals.
Intra: Same as prior.

 

[Hyde]

Glad it went well for you!

 

[Segansational]

Glad it went well for you!

Thanks, so far so good and still on track!

As I get closer towards competition of course, I'll have to think about how to (re)adjust, but hopefully the neutral grip pulling will still translate to traditional pulling power.

Here's a not so great angle of how it looks with the Swissies, touch & go, on my last set:

 

[Segansational]

4 day weekend for me & the kids!

Did 30 mins of cardio yesterday on the bike. Legs today.

Foam rolling / stretching
Scap push ups
Bird Dogs x10,5,3
Lacrosse ball

BB Squats:
45x10
95x8
135x6
Working sets, belted, resistance band pullaparts before each set:
185x5
185x5
185x5
Felt very heavy this AM, but also haven't squatted in 2 weeks and looking back last time was 185x3x3.

34:19, 134 cals.

Pre: 1 scoop Ekkovision Dethroner, 1 cap MitoburnXT, 1 cap Paradoxine
Intra: Same as usual

Had a fat day yesterday eating. Having finished up LFG Burn, I'm adding in SNS Mitoburn & paradoxine caps for the next two weeks daily. Will be running Mito at 2 caps/d, Paradoxine at 3 caps/d both of which are higher dosed than I was running prior. So should give a little boost to the end of this fat loss phase.

 

[slimsaw00]

4 day weekend for me & the kids!

Did 30 mins of cardio yesterday on the bike. Legs today.

Foam rolling / stretching
Scap push ups
Bird Dogs x10,5,3
Lacrosse ball

BB Squats:
45x10
95x8
135x6
Working sets, belted, resistance band pullaparts before each set:
185x5
185x5
185x3
Felt very heavy this AM, but also haven't squatted in 2 weeks and looking back last time was 185x3x3.

34:19, 134 cals.

Pre: 1 scoop Ekkovision Dethroner, 1 cap MitoburnXT, 1 cap Paradoxine
Intra: Same as usual

Had a fat day yesterday eating. Having finished up LFG Burn, I'm adding in SNS Mitoburn & paradoxine caps for the next two weeks daily. Will be running Mito at 2 caps/d, Paradoxine at 3 caps/d both of which are higher dosed than I was running prior. So should give a little boost to the end of this fat loss phase.

4 day weekend for the win! Nice squats!

 

[MrKleen73]

Good stuff!

 

[Segansational]

4 day weekend for the win! Nice squats!

Yea, gonna make tomorrow hard, but it was a great weekend.

Good stuff!

Actually ended up doing 3x5 not 5,5,3 so it turned out even better! Lower back was feeling it though.

 

[Segansational]

Mood took a quick downturn last evening, unsure why. Woke up on time this AM though, but just didn't seem to have the drive during my WO. Unsure that Dethroner has enough oomph for me.

Accessory Chest
Foam rolling
Scap Push Ups
Bird Dogs
Lacrosse ball

DB Incline Press:
25x12
45x10
50x10
55x10

Floor Press:
45x12
95x10
135x3x8

Machine Chest Press:
7 plates x 3 x 10

Resistance band flys 2x10

Foam rolling / stretching to finish.

1 hr 4 mins, 186 cals.

Pre: 1 scoop Dethroner, 1 cap MitoburnXT, 1 cap Paradoxine. Still on PrimeXT and Pepti-Plex.
Intra: Same as yesterday.

Ended up being a pretty decent workout there at the end after floor presses. Felt like today's session was a good balance of strength & pump/volume, which is what my accessory chest day was originally designed to be.

Weight check in held steady yesterday at 168.8#.

 

[akboom87]

Mood took a quick downturn last evening, unsure why. Woke up on time this AM though, but just didn't seem to have the drive during my WO. Unsure that Dethroner has enough oomph for me.

Accessory Chest
Foam rolling
Scap Push Ups
Bird Dogs
Lacrosse ball

DB Incline Press:
25x12
45x10
50x10
55x10

Floor Press:
45x12
95x10
135x3x8

Machine Chest Press:
7 plates x 3 x 10

Resistance band flys 2x10

Foam rolling / stretching to finish.

1 hr 4 mins, 186 cals.

Pre: 1 scoop Dethroner, 1 cap MitoburnXT, 1 cap Paradoxine. Still on PrimeXT and Pepti-Plex.
Intra: Same as yesterday.

Ended up being a pretty decent workout there at the end after floor presses. Felt like today's session was a good balance of strength & pump/volume, which is what my accessory chest day was originally designed to be.

Weight check in held steady yesterday at 168.8#.

Nice looking session for sure! Sorry to hear about the mood downturn m, hopefully today is good!

 

[Segansational]

Nice looking session for sure! Sorry to hear about the mood downturn m, hopefully today is good!

Yesterday turned out OK. Got up this AM and focused on shoulders.

Foam rolling / stretching.
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels

Rotator cuff ex, resistance bands, 2x12,12

Reverse Incline flys, 5x3x12

Seated DB press:
25x12
30x10
40x10

EZ bar upright rows, +40x3x10

BB shrugs, Swissies grips, 135x3x10

1 hr 2 mins, 192 cals.

Pre: 1 scoop Dethroner, 1 cap MitoburnXT, 1 cap Paradoxine.
Intra: Same as usual, but finished up the Rule1 BCAAs so will be switching to MuscleSport which also has HICA in it.

 

[akboom87]

Yesterday turned out OK. Got up this AM and focused on shoulders.

Foam rolling / stretching.
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels

Rotator cuff ex, resistance bands, 2x12,12

Reverse Incline flys, 5x3x12

Seated DB press:
25x12
30x10
40x10

EZ bar upright rows, +40x3x10

BB shrugs, Swissies grips, 135x3x10

1 hr 2 mins, 192 cals.

Pre: 1 scoop Dethroner, 1 cap MitoburnXT, 1 cap Paradoxine.
Intra: Same as usual, but finished up the Rule1 BCAAs so will be switching to MuscleSport which also has HICA in it.

Nice session and you got the work in, that’s a win!

 

[Segansational]

Bench Day
Foam rolling
Scap Push Ups
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
45x12
95x8
135x6
165x4
185x2

Slingshot:
205x3
Wrists have been taking a bit of a beating, even with my wrist wraps.

Speed bench:
135x10
This was probably a hair too heavy for true speed work. I probably would've been better around 95-105# if I continue this, but really just did it because I was tight on time.

42:20, 160 cals.

Strength holding pretty well on bench at least. Was rushed this AM since I only woke up at 6. Son was up in the middle of the night, so interrupted my sleep schedule and my wife has been dealing with whatever virus is going around.

Traveling the next two weeks in a row, one for work and one for vacation. March is also stacking up to be really busy and riddled with work trips, so will have to do my best to stay consistent and accomplish whatever I can. Basically, I'll be off my normal schedule and in a hotel 4 out of the next 5 weeks.

Pre: 1 scoop Zeus, plus usuals. A little jittery this morning on it.
Intra: Musclesport BCAAs (Blue Hawaiian), 1 scoop creatine mono, 1/2 scoop Glycofuse[/I]

Weight: 166.8#
BF: 15.5%
Slight drop this morning. Even post cake last evening for the wife's bday.

 

[akboom87]

Bench Day
Foam rolling
Scap Push Ups
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
45x12
95x8
135x6
165x4
185x2

Slingshot:
205x3
Wrists have been taking a bit of a beating, even with my wrist wraps.

Speed bench:
135x10
This was probably a hair too heavy for true speed work. I probably would've been better around 95-105# if I continue this, but really just did it because I was tight on time.

42:20, 160 cals.

Strength holding pretty well on bench at least. Was rushed this AM since I only woke up at 6. Son was up in the middle of the night, so interrupted my sleep schedule and my wife has been dealing with whatever virus is going around.

Traveling the next two weeks in a row, one for work and one for vacation. March is also stacking up to be really busy and riddled with work trips, so will have to do my best to stay consistent and accomplish whatever I can. Basically, I'll be off my normal schedule and in a hotel 4 out of the next 5 weeks.

Pre: 1 scoop Zeus, plus usuals. A little jittery this morning on it.
Intra: Musclesport BCAAs (Blue Hawaiian), 1 scoop creatine mono, 1/2 scoop Glycofuse[/I]

Weight: 166.8#
BF: 15.5%
Slight drop this morning. Even post cake last evening for the wife's bday.

Solid session! Man that’s a lot of traveling coming up, safe travels man.