Segansational's Motivation Log

Take a break from that slingshot for a few weeks, maybe don’t work up so heavy either. Keeping things to raw reps at 170 for example should help the wrists catch back up (obviously still wrap up well for work sets).
 
Hyde said:
Take a break from that slingshot for a few weeks, maybe don’t work up so heavy either. Keeping things to raw reps at 170 for example should help the wrists catch back up (obviously still wrap up well for work sets).
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It's actually only been the second week I've brought the slingshot back in. Prior I was doing more 165-170 raw for reps/sets, not hitting doubles. But in either case, traveling the next two weeks i won't use it. And my vacation week will likely be a complete off week, outside of miles of walking we'll be doing.
 
Segansational said:
It's actually only been the second week I've brought the slingshot back in. Prior I was doing more 165-170 raw for reps/sets, not hitting doubles. But in either case, traveling the next two weeks i won't use it. And my vacation week will likely be a complete off week, outside of miles of walking we'll be doing.
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Not saying you’ve been doing too much, just that you need to meet your body where it’s at - if the load just isn’t tolerable, you are wise to adjust as needed to keep the train moving 👍
 
Hyde said:
Not saying you’ve been doing too much, just that you need to meet your body where it’s at - if the load just isn’t tolerable, you are wise to adjust as needed to keep the train moving
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Makes sense.

Did my Deadlifts today since I'm unsure what I'll be dealing with at the hotel gym this week. Normally would've been a cardio day. Might try to sneak in a session tomorrow late evening when I get into TX.

Back
Foam rolling
Bird Dogs x10,5,3

Deadlifts, swissies grip:
45x10
95x8
135x6
Working sets, banded pullaparts priorto each set, belted:
155x5
155x5
155x5
Felt relatively easy today. Form on last set was a little wobblier perhaps than I'd like, but weights felt good.

Neutral grip pull ups with swissies:
x5,4,4

48:40, 232 cals.

Pre: 1 scoop Zeus, plus usuals.
Intra: Same as prior.

Traveling Mon-Wed this week, tomorrow is literally a full travel day with the layover. Goal is just try to stay hydrated, eat my protein sources on the go, and try not to pick up a virus while on the plane...
 
Segansational said:
Makes sense.

Did my Deadlifts today since I'm unsure what I'll be dealing with at the hotel gym this week. Normally would've been a cardio day. Might try to sneak in a session tomorrow late evening when I get into TX.

Back
Foam rolling
Bird Dogs x10,5,3

Deadlifts, swissies grip:
45x10
95x8
135x6
Working sets, banded pullaparts priorto each set, belted:
155x5
155x5
155x5
Felt relatively easy today. Form on last set was a little wobblier perhaps than I'd like, but weights felt good.

Neutral grip pull ups with swissies:
x5,4,4

48:40, 232 cals.

Pre: 1 scoop Zeus, plus usuals.
Intra: Same as prior.

Traveling Mon-Wed this week, tomorrow is literally a full travel day with the layover. Goal is just try to stay hydrated, eat my protein sources on the go, and try not to pick up a virus while on the plane...
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yeah the flu is in full force right now. Pack you some elderberry chews, vitamin C lozenges or anything else you can find to fight the crud off! Safe travels!
 
Segansational said:
Traveling Mon-Wed this week, tomorrow is literally a full travel day with the layover. Goal is just try to stay hydrated, eat my protein sources on the go, and try not to pick up a virus while on the plane...
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man I know how hard it can be to eat well when travelling a lot! I often dream about paying the money for one of those lounge memberships so at least there might be some good eggs etc waiting for me in the airport.
 
Try adding in some wrist and forearm stretches, see if you can get the tissue to relax a little bit. It always helps me when my wrists are aching.
 
Two sessions at the hotel gym:

20 mins cardio on the Peleton, 4.88 miles, 130 cals.

Full body WO this AM.
Very basic equipment. The new trend seems to be these super narrow gym spaces that prioritize having cardio equipment looking out a very nice view from the hotel, but no real room or any equipment for weightlifting.

Incline DB Press
20x12
45x3x10

Neutral/v-grip pull ups x6,4,4
TRX triceps 3x12
Standing Alt biceps curls, 20x3x10
DB laterals 10x3x10
TRX squats 3x12
TRX calf raises 3x15

44:05, 206 cals.

Pre: 1/2 packet C4 (1 serving).
Intra: 1 packet Hype Reloaded, 1 packet Ryse Hydration.
Post: 1 bottle Fairlife Chocolate.

At least traveling my go to move now is finding a local drug store that I know will at least carry some type of protein shake and bars.

This was the first major city I've been to that really didn't seem to have gotten on board yet with the NA beer train. Very limited availability even at the hotel or while out. Very tequila heavy/mezcal focus here with all the margarita places. Was able to make due of course and stay on course, but was a little surprised.

"The path to self-improvement is a lonely road." - Me
 
Legs

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

TRX squats 3x12
TRX calf raises, plate raised 3x12

BB Squats:
Warm ups,
45x10
95x8
135x6 - belted here on out.

Working sets, resistance band pullaparts before each set:
185x5
185x5
185x3

Knees were giving me a bit of trouble during the warm ups, but settled down by the time I hit working sets. Unracking still felt heavy, but the actual lift felt OK.

Finished with some foam rolling & lacrosse ball work.

1 hr 5 mins, 176 cals.

Pre: 1 cap Finaflex PX 500 XT. Have a 10 cap sample pack I decided to give a go. But noticed already that even at 1 cap the alpha-y cold sweats came in. Don't love it. So may drop this. Just playing around with things until vacation Wednesday.

Intra: Same as usual

Notes:
Well, got bloodwork done yesterday and everything looks good & in range. Cholesterol came down in range, as did glucose which was a little high (but normal) last time. My LDL is still considered high (just borderline), but thankfully my HDL is still good. So, all in all a clean bill of health! Didn't get hormones done this time around, but have been considering trying something like Marek Health in the near future to do a more comprehensive panel.
 
Just a few other random thoughts on a Friday afternoon:

1) Look at how my work travel impacts my readiness scores! I've never seen it drop into the teens before, but that's what happens I guess when you cross time zones and are on a plane for several hours. Thankfully I bounced back last evening.

2) Had a few good meals while in TX and tried to stay relatively clean with it. Some chicken & steal fajitas, and a chicken avocado sandwich marinated in achiote.

3) Here was the view from the hotel gym in the morning.

4) Weight has also remained steady (which is a win while traveling) since last week. Still holding at 166.8#, 15.5% BF from last Friday.

Screenshot_20250228_083738.webp
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20250226_065724.webp
 
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Cardio this AM: 28 mins, 141 cals on the bike. Fueled by Double Tap powder.

Plan is to workout everyday through Tuesday morning to make sure I get in as many WOs as I can before going on vacation where there will be no hotel gym, just a lot of walking every day. Will still pull one more day before I go to try to stay on track with my DL goal in @MrKleen73 thread.
 
Accessory Chest Work]/i]
Foam rolling
Scap Push Ups
Cat Camels
Bird Dogs
Rotator cuff ex, resistance bands 2x12,12

Machine Chest press:
3 plates x 12
7 plates x 3 x 10

Floor Press:
45x10
95x8
Working sets,
135x6
145x6
155x6

Resistance band flys 3x12

Foam rolling / stretching to finish.

38:35, 140 cals.

Pre: 1 scoop Ekko Dethroner.
Intra: Same as previous.
 
Shoulders/Arms
Foam rolling / stretching
Scap Push Ups
Bird Dogs
Lacrosse ball work

DB laterals, 15x3x10
EZ bar upright rows +40x3x10
Seated DB shoulder press 30x3x10
BB shrugs, swissies grip, 135x3x10
TRX biceps 3x10
TRX triceps 3x10
EZ bar curls +40x3x10
Dips 2x10

1 hr 9 mins, 201 cals.

Pre: 1 scoop Ryse Godzilla
Intra: Same as previous
 
a lot of times when travelling alone my schedule gets wonky and out of routine but when my wife and I travel together I find that we often maintain nearly the same sleep routine as when we are at home. we seem to be getting to that stage in life we we normally just wake up earlier and earlier (and therefore end up asleep earlier)... the routine makes some things feel easier/healthier.
 
Last workout for the week. Will resume things next Wednesday when I return from family vacation!

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

Neutral grip pull ups with swissies:
x6,4,5

Deadlifts, swissies grip:
45x10
95x8
135x6
Working sets, belted:
155x8
155x8
155x8
Felt good again today. Could've gone heavier for sure, but sticking to the planned rep/weight scheme since it's all working. Still poverty weights, but oh well.

Lat pull downs x 5 plates x 3 x 10

Foam rolling / stretching to finish.

49:53, 153 cals. Think I missed about another 10 mins recording during lat pulls and stretching out at the end.

Pre: 1 scoop Zeus
Intra: Same as prior

Random notes:
Headed to the land of all things Mickey. First time for my kids and haven't been myself since I was in high school. Know there'll be a ton of walking, lots of treats, and a pool day in there as well. Peace out!

Weight check: 167.6# (+0.8#)
BF: 15.6% (+0.1%)
 
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Hope you all have an awesome time!
 
Dustin07 said:
have a good time!!
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akboom87 said:
Nice session and hope you and the family have a great trip!!
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MrKleen73 said:
Hope you all have an awesome time!
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Thanks gents! It was a really nice trip all around. Having a full week off from work also did wonders. Got away relatively unscathed, minus a slightly lighter wallet! But my son enjoyed it so much he's already asking when we get to go back again. Did zero workouts, but a TON of walking every day at the parks (we did all 4), and surprisingly you can get some decent eats in if you try. A lot of places had different types of rice bowls which made getting in a relatively filling meal with chicken or shrimp fairly easy. Also, if you're a red meat eater - Disney knows how to do a steak right believe it or not. My two best meals were filets.

We all came down with a bit of a cold at various times, I'm still sort of recovering as I got mine last, but I was up early and back in the gym this morning - to hit of all things LEGS. Kept it light, but the burn was really today!

Foam rolling / stretching
TRX squats x TRX alt lunges (3x12, 3x10)
TRX calf raises, plate raised 3x12
RDLs, 1" bar, 3x12
Seated leg ext, 3 plates, 3x10
BB squats, 95x2x10

43:34, 104 cals.

Pre: 1 scoop Zeus, plus back on SNS goodies. Kept it to only basics last week (multi, fish oil, D3/K2, digestive enzymes).
Intra: BCAAs + HBCD + creatine.

Here's my step count from this past week!
Photo_2025-03-12_06-47-52_AM.webp
 
Glad to hear it was such an awesome trip for you guys! They won’t forget that stuff, and neither will you.
 
Accessory Chest
Foam rolling
Scap Push Ups
Rotator cuff ex, resistance bands 2x12,12

DB Incline Press:
30x12
50x3x10

Floor Press:
45x12
95x10
135x3x8

Machine Chest Press:
7 plates x 3 x 10

Foam rolling / stretching to finish.

54:02, 145 cals.

Pre: Same as yesterday.
Intra: Same as yesterday.

Just didn't have it today. Strength was down, stomach was off, left elbow was bugging me, no headphones so focus was also not quite there. Onwards.
 
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Segansational said:
Just didn't have it today. Strength was down, stomach was off, left elbow was bugging me, no headphones so focus was also not quite there. Onwards
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I wouldn't stress over strength and whatnot initially returning, I'd just enjoy the process of recreating the habit and getting the body right then build upon your momentum
 
Sounds like a great trip!
 
Dustin07 said:
I wouldn't stress over strength and whatnot initially returning, I'd just enjoy the process of recreating the habit and getting the body right then build upon your momentum
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Yeah, this week is just about getting back into the routine. May get one more lift in over the weekend, but am also starting up pickleball lessons Sunday, so that might just count as my cardio session.

Come Monday I'll be back on the regular grind and I'm adding in some Alpha One to the mix. Rest of this month is still going to be pretty travel heavy though, so will do what I can. But that's just life.
MrKleen73 said:
Sounds like a great trip!
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Really was a nice family trip. Still dealing with this chest cough though. Hoping I'm all cleared up by next week. More annoying than anything else, but I have been getting a little run down by early evening.

Arms/Shoulders
Foam rolling / stretching

TRX biceps x TRX triceps 3x12
EZ bar curls +40x3x10
Dips x 3 x 10
Reverse Incline DB Flys 5x3x12
DB laterals 10x3x10

Foam rolling / stretching to finish.

45:35, 111 cals.

Just got the blood flowing and my body moving this morning. Went more traditional stim pre-WO today as I wasn't trying to set any records.

Pre: 1 scoop Dethroner + SNS goodies.
Intra: Same as usual.

Weight check: 167.2# - after a blip immediately upon returning, weight is back to pre-Disney weight (actually -0.6#).
BF: 15.6%
 
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Segansational said:
May get one more lift in over the weekend, but am also starting up pickleball lessons Sunday, so that might just count as my cardio session.
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my buddy just had hip surgery because he blew his hip out playing pickle ball in nov 2023. hes 32 😂
horrible injury to have to repair surgically but it also cracks me up a bit. he takes it well and sees the humor too. I have another friend who also just had hip surgery (replacement) but he's 67 so I like to remind him of that.
 
Why is pickleball destroying everyone? My friend blew out his acl playing pickleball. This is why I just stick to bench only 🤣
 
Dustin07 said:
my buddy just had hip surgery because he blew his hip out playing pickle ball in nov 2023. hes 32
horrible injury to have to repair surgically but it also cracks me up a bit. he takes it well and sees the humor too. I have another friend who also just had hip surgery (replacement) but he's 67 so I like to remind him of that.
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SkRaw85 said:
Why is pickleball destroying everyone? My friend blew out his acl playing pickleball. This is why I just stick to bench only
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Honestly, I have heard quite a few reports of pickleball injuries. I have a theory though (minus @Dustin07's 32 year old friend) that a lot of people picking this up are older folks that probably have not kept up with fitness - and I imagine if it's anything like tennis, also not used to the side to side motion & sudden stopping. All that said, here's hoping I'm not the next casualty!
 
Yikes to both of those pickleball injuries. @Segansational guessing your theory is right about why pickleball is leading to injuries. The couple times I’ve played the people playing seemed like it was life or death! 🤣🤣
 
Not gonna lie, pickleball was fun and a decent workout in a very different way. Unofficially took about 3600 steps in an hour and half. May need to make sure I really warm up my right shoulder as I definitely felt the use of it after yesterday's session. Will track cals burned next time. Probably also need to invest in a real pair of tennis shoes.

Bench
Scap Push Ups
Foam rolling / stretching
Bird Dogs x10,5,3
Rotator Cuff Ex, resistance bands 2x12,12

Bench Press:
Warm ups,
45x12
95x8
135x6
165x4
185x2
Working sets,
155x3x6

Machine Chest Press
7 plates x 10
8 plates x 10
9 plates x 10

Resistance band flys 3x12

1 hr, 232 cals.

Pre: 1 scoop Zeus, 1 cap Alpha One, plus SNS goodies.
Intra: Same as usual

Notes
Felt good being back into it this morning. Cough has mostly moved out of my chest now, so just a little nasal drip left. Should be back on track here now post-vacation. My mood has definitely improved with time off. Let's see if we can keep that up. Will be running Alpha One at 1 cap for the first 5 days per directions, then upping to 2 caps only if I feel necessary. Probably one more scoop or so of Zeus left, so will finish that out and move back to Dethroner.
 
SkRaw85 said:
Why is pickleball destroying everyone? My friend blew out his acl playing pickleball. This is why I just stick to bench only 🤣
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Segansational said:
Honestly, I have heard quite a few reports of pickleball injuries. I have a theory though (minus @Dustin07's 32 year old friend) that a lot of people picking this up are older folks that probably have not kept up with fitness - and I imagine if it's anything like tennis, also not used to the side to side motion & sudden stopping. All that said, here's hoping I'm not the next casualty!
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My younger buddy is fairly athletic but quite tall and I feel like his height creates bad leverages for tweaking things... I think a lot of these injuries like an ACL could be from not being light on the toes, planting too much weight then creating a pivot etc. The idea of pickleball being a sport sorta cracks me up but athleticism is athleticism and ya got to anticipate where your driving force impact on the body! When I was a sponsored racer my sponsors eventually started talking to me about learning how to crash. Not learning how to NOT crash, but learning HOW to crash more gracefully, to make my body and bikes last longer, lol.
 
Dustin07 said:
My younger buddy is fairly athletic but quite tall and I feel like his height creates bad leverages for tweaking things... I think a lot of these injuries like an ACL could be from not being light on the toes, planting too much weight then creating a pivot etc. The idea of pickleball being a sport sorta cracks me up but athleticism is athleticism and ya got to anticipate where your driving force impact on the body! When I was a sponsored racer my sponsors eventually started talking to me about learning how to crash. Not learning how to NOT crash, but learning HOW to crash more gracefully, to make my body and bikes last longer, lol.
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As long as there's a league and a competition it's a sport!

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

Neutral grip pull ups 3x5, swissies - these felt really good this morning, nice and controlled.

Deadlifts:
Warm ups,
45x10
95x8
135x6 - felt a little out of breath on these this AM.
Working sets, belted, banded pullaparts prior to each set:
165x5
165x5
165x5

Wide grip lat pulldowns
5 plates x 3 x 10 - light finisher.

Foam rolling / stretching to finish.

Pre: 1 scoop Zeus, 1 soft gel Alpha One, plus SNS goodies.
Intra: Same as prior.

55:42, 131 cals.

Felt pretty good this morning. Still on track with my DL progression, although I can tell that the next jump is going to be harder. But still working towards that challenge goal of 185 reps.
 
Just a quick midweek cardio session this AM, 31:31 on the bike, 173 cals. Followed by quick 3x10 Incline crunches to kill time.

Midweek weight check: 165.6# (-1.6#)
BF: 15.3% (-0.2%)

Taking the above with a grain of salt as it was post-cardio water weight drop. But will start to monitor now that I've got Alpha One in the mix, as I'm reading about the body comp changes.
 
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Dustin07 said:
Looks like your routine/habits are getting back to where you like them. Do you have any immediate or 2025 goals at this point? What did you decide in regards to competing potentially?
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Yep, although next two weeks in a row have work travel again...

But for the Rocket accountability thread my stated goal is 185x3x8 by 4/15. From my programming it looks like I might have to accelerate a little to hit that, but still pretty much progressing according to plan.

And after that, there's a November RPS powerlifting meet I'll start building towards.
 
Well, after several good days in a row, was bound to have a less than stellar one. Was tough getting up this AM. Slow moving.

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

TRX squats 3x12
TRX calf raises, plate raised, 3x12

Squats, resistance band pullaparts before each set:

Warm ups,
45x10
95x8
135x6
Working sets,
185x5
185x5
185x5

Unracking just felt heavy this morning. But sometimes it just be like that! Almost cut bait before the last set mostly due to time, but bucked up, told myself I wasn't allowed to quit and just did it.

55:56, 174 cals.

Pre: 1 scoop Dethroner, 1 soft gel Alpha One, plus SNS goodies.
Intra: Same as usual

Saw this quote this AM from Ryse and it resonated with me:


Screenshot_20250320_065907_Instagram.webp
 
Segansational said:
Yep, although next two weeks in a row have work travel again...

But for the Rocket accountability thread my stated goal is 185x3x8 by 4/15. From my programming it looks like I might have to accelerate a little to hit that, but still pretty much progressing according to plan.

And after that, there's a November RPS powerlifting meet I'll start building towards.
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thats right, I remember that now. based on your last session you're closing in though!
 
Dustin07 said:
thats right, I remember that now. based on your last session you're closing in though!
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Working on it! Pulled BB shrugs today and realized that holding weight with those probably makes sense to translate to my deadlift, so worked on upping weight today.

Shoulders/Arms
Foam rolling / stretching
Scap Push Ups
Cat Camels
Bird Dogs

Incline Reverse DB Flys, 5x3x12
DB laterals, 15x3x10
Upright EZ bar rows, +40x3x10

BB shrugs, Swissies:
95x12
135x10
155x8

EZ bar curls, +40x3x10
Dips x3x10

1 hr 5 mins, 206 cals.

Had a good arm pump even after minimal work this AM, so likely contributing this to Alpha One. Also, some good news is stomach seemingly is settling a bit now about 5 days in... still too early to call, but we'll see. Days 1 and 2 were brutal and tore me up, but yesterday and today so far seem OK.

Pre: 1 scoop Dethroner, 1 soft gel Alpha One, SNS goodies
Intra: Same as yesterday

Off day tomorrow.
 
Yesterday's pickleball session burned about 554 cals in 1.5 hrs, using my outdoor workout setting on my fitbit to record. Right elbow/wrist was bugging me a bit, likely due partly to the cold in the AM as we play on outdoor courts.

Also, something yesterday completely tore up my stomach last evening. Unsure if it's the Alpha One, but let's just say my stomach was completely empty by the time I was over with it...

Wasn't sure coming into this morning what I was going to lift. Wanted to hit DLs, but bench was on the menu.

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

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

Slingshot assist:
205x2 - heavy

Burnout reps:
155x7

Foam rolling/lacrosee ball/stretching to finish.

Both upper back and lower back aren't at their best today. Upper back/shoulder blades are very knotted/tight. Will need to likely go get that worked on again soon. Lower back also felt a little weaker this AM, so probably for the best I didn't DL.

59:29, 163 cals.

Pre: 1 scoop Defiant Unleashed, 1 soft gel Alpha One, 8 caps PrimeXT. Bumping Prime through the rest of this bottle (#3) to see if I notice a difference.
Intra: Same as usual.

Work travel Tues-Wed, so no time for a WO tomorrow morning. But I do have a WO planned for Wed AM with a coworker who has a Planet Fitness membership and can get me in for free. Not sure if you're "allowed" to deadlift there, so we'll see what my focus is, but it's gotta be better than the hotel gym equipment wise!
 
Segansational said:
Yesterday's pickleball session burned about 554 cals in 1.5 hrs, using my outdoor workout setting on my fitbit to record. Right elbow/wrist was bugging me a bit, likely due partly to the cold in the AM as we play on outdoor courts.

Also, something yesterday completely tore up my stomach last evening. Unsure if it's the Alpha One, but let's just say my stomach was completely empty by the time I was over with it...

Wasn't sure coming into this morning what I was going to lift. Wanted to hit DLs, but bench was on the menu.

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

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

Slingshot assist:
205x2 - heavy

Burnout reps:
155x7

Foam rolling/lacrosee ball/stretching to finish.

Both upper back and lower back aren't at their best today. Upper back/shoulder blades are very knotted/tight. Will need to likely go get that worked on again soon. Lower back also felt a little weaker this AM, so probably for the best I didn't DL.

59:29, 163 cals.

Pre: 1 scoop Defiant Unleashed, 1 soft gel Alpha One, 8 caps PrimeXT. Bumping Prime through the rest of this bottle (#3) to see if I notice a difference.
Intra: Same as usual.

Work travel Tues-Wed, so no time for a WO tomorrow morning. But I do have a WO planned for Wed AM with a coworker who has a Planet Fitness membership and can get me in for free. Not sure if you're "allowed" to deadlift there, so we'll see what my focus is, but it's gotta be better than the hotel gym equipment wise!
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Got some good work in regardless!!

Sounds like a good plan getting in with a coworker be a lot better then any hotel gym I’ve ever seen!
 
OK, got in a Planet Fitness workout this AM. Definitely more than adequate for a shoulders/arm day. Looked something like this:

Stretching
Scap Push Ups
Bird Dogs x10,5,3

All exercises basically performed 3x8-12 with increasing weights:

Seated Smith Machine Shoulder Press
DB laterals x DB front raises (superset)
Cambered bar upright rows

Biceps curl machine
Seated triceps extension machine
Cambered bar curls
V-bar triceps pressdowns
DB hammer curls
Seated triceps pressdown machine

59:20, 332 cals.

A lot of walking up and down stairs and kept rest periods between sets short.

Pre: 1 packet 1MR
Intra: 1 packet Ryse electrolytes
 
I used to really hate PF when they bought out a cheapo gym I had when I first moved to Tacoma ($9.99/month!). literally on their first day they removed all barbells and free weights. However, since then the local ones have stepped up their game a lot. Looks like they have decent equipment again and that $25/month membership gets you free tanning beds and massage beds now?
 
Dustin07 said:
I used to really hate PF when they bought out a cheapo gym I had when I first moved to Tacoma ($9.99/month!). literally on their first day they removed all barbells and free weights. However, since then the local ones have stepped up their game a lot. Looks like they have decent equipment again and that $25/month membership gets you free tanning beds and massage beds now?
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Yeah, generally I don't want to support them. But if the option is going there with full machines for free (my coworker has the PF black card) vs a hotel gym with one bench only, or paying $30 for a daypass, I'll take that deal every time.

Yes, apparently $20/mo black card gets you into any PF gym and the hydromassage chairs.
 
Segansational said:
Yeah, generally I don't want to support them. But if the option is going there with full machines for free (my coworker has the PF black card) vs a hotel gym with one bench only, or paying $30 for a daypass, I'll take that deal every time.

Yes, apparently $20/mo black card gets you into any PF gym and the hydromassage chairs.
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Yeah the day pass cost was a big no
 
akboom87 said:
Yeah the day pass cost was a big no
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I mean, I don't mind if it's for one of the famous gyms - like I paid that probably to go workout at the Pros Gym in Ohio at the Arnold and got to see Kai Greene, Jeremy Buendia, and Ryan Terry working out there. I've also visited the Dragon's Lair in Vegas and met Flex Lewis. Totally worth it for the atmosphere and the chance to meet some pro bodybuilders. But for just a regular gym? Nah.
 
Lower back / hips were bugging me a little yesterday, so opted to just do a little cardio this AM. Probably for the best as I had a hard time waking up this AM too.

30:08, 159 cals on the bike.

Will either do my deadlifts tomorrow or an accessory chest WO, depending on how I'm feeling. Saturday will be an off day regardless.

Quick weight check was 167.2# this AM after cardio sweating, so probably real weight is about 168. Will make a slight tweak and try to push food just a hair higher. I'm thinking 170# would be a good place to sit at for strength purposes, until pushing into a bit of a bulk (only an additional 3-4#) during the summer months.
 
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When I travel in April I'll probably do one day pass at the local gym with my boy to get a decent full body session in, other than that I'm guessing we won't lift at all Sunday - Thursday. Last year when I had that conference in Vegas that lasted like a week+ I only did one drop in so that I could have "real" equipment for a day and legit barbells, and then used the free hotel gym the rest of the time. it was like $25 but when your mentality is that it's a treat, rather than a requirement, that $25 is a cheap excursion compared to everything else in Vegas...
 
Deads.

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

Neutral grip pull ups, swissies x 5,4,4

Deadlifts, swissies grip:
Warm ups,
45x10
95x8
135x6
Working sets, belted.
165x8
165x4 - bailed here.
165x0 - didn't attempt.

I could tell on my first set on the 7th rep that my left side was feeling weak/compressed on my lockout. Went nice and slow on set 2 and felt it after rep 4 and cut bait so as not to be a hero. No need to cause any major injury just to hit reps this week.

So this may be a slight set back to hitting my accountability goal, but we'll see how next week - also a heavy travel week - goes.

Finished up with some very light RDLs for back prehab.

Empty 1" bar x 12,12,10

Lacrosse ball / foam rolling to finish.groups.

1 hr 9 mins, 202 cals.

Pre: 1 scoop Defiant Unleashed, 1 soft gel Alpha One, 4 caps PrimeXT, plus SNS staples.
Intra: 1 scoop Musclesport BCAAs, 1/2 scoop Glycofuse (probably have one more serving left), 5g Creatine mono.


Notes:
NGL, feel like a little b!tch right now with how weak my numbers are. But just going to try not to let that derail my overall progress & objectives. Again, dissappointed in myself, but live to fight another day.

Keep oscillating between my desire to hit this Nov comp for the experience & the commitment to my stated goal, and the fact that strength has never been my strong suit and injury concern. Particularly in my "old" age. Just feeling mopey. Someone slap me out of it, LOL.

Also, I'm wondering if it's actually my gluteus medius that needs attention. It's really this area of the muscle that I tend to feel tightness in, particularly on the left side, but both really, that I focus on working with the lacrosse ball. So wonder if I need to strengthen that more with some dedicated exercises...

Don't know why I can't post the photo of the muscle group.
 
Segansational said:
lso, I'm wondering if it's actually my gluteus medius that needs attention. It's really this area of the muscle that I tend to feel tightness in, particularly on the left side, but both really, that I focus on working with the lacrosse ball. So wonder if I need to strengthen that more with some dedicated exercises...
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Resolve10 said:
When I get back issues from deadlifting it tends to be my Glute Med/Min as well (unless it is my Psoas when I do lots of running and DL in a training block).
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I have had sports massages where the therapist finds a knot right there I did not even know existed and when its worked out it amazes me how there is this "poof" of relief/release throughout out the lower back. Glutes are real working horses, sometimes I don't even realize there is an issue there it until its pointed out.

its a little weird to have someone drive a knuckle into your butt, but you can tell when they find the knot.
 
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