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Segansational's Motivation Log

Hyde said:
But what is normally ideal, is just pulling 10-30% loads and volume off your sessions for a week. You lift lighter weights and cut a set from everything, maybe skip an accessory that was bugging you anyway. But you still try to hit all your sessions, just faster & easy.
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I like this idea. Particularly dropping the last set. Will incorporate this soon.

In any case, quick update:

Last week just overall felt off, mentally & physically. After being pain free and feeling like I had finally managed everything the past several months, both my left lower back niggles came back and managed to rough up my right shoulder - mostly front delt / joint. Bothered me most to lift my shoulder straight overhead. Little things were just affecting my mental state where I'd get more annoyed easily. Possible that the DHEA in formeron was partially attributable, but usually I hear of DHEA improving people's mood, so not sure here.

Back Workout

Foam rolling / lacrosse ball
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3

TRX neutral grip rows, 3x10
Neutral grip pull ups, swissies grip, x4,4,3

BB Rows, 1" bar, overhand grip, belted:
Bar only x 12
+40x10
+60x8
+80x6,6,6

Belted these just to ensure I didn't set myself back any this week.

Foam rolling / stretching to finish.

1 hr 2 mins, 139 cals.

Shoulder this morning impacted my pulling and with the potential overworking of my lower back yesterday, I kept DLs out. Everything kept lighter today.

Pre: 1 scoop Dethroner, 3 caps PrimeXT, 3 caps Pepti-bolic, 3 caps Shroom.
Intra: Switched my electrolytes to Xtend Healthy Hydration packets. Rest was the same.

Notes
Going into Sunday's pickleball session, I knew my lower back and shoulder were already bugging me. So after an 1.5 hrs of playing and then doing some yard work digging/pulling out a bush and hauling 40 lbs bags of dirt, plus pushing a wheelbarrow up and down our hill, I was truly toasted yesterday! >19.5k steps yesterday.

Had pretty much already made the decision to skip deads this AM, but wanted to stick with my back workout. Pulling motion generally was bugging me mostly due to the right shoulder, but today it generally felt better than the past few. Been putting CurcuPrime directly on my shoulder too lately.

Weighed in Friday at 170.0# on the dot.
 
Segansational said:
I like this idea. Particularly dropping the last set. Will incorporate this soon.

In any case, quick update:

Last week just overall felt off, mentally & physically. After being pain free and feeling like I had finally managed everything the past several months, both my left lower back niggles came back and managed to rough up my right shoulder - mostly front delt / joint. Bothered me most to lift my shoulder straight overhead. Little things were just affecting my mental state where I'd get more annoyed easily. Possible that the DHEA in formeron was partially attributable, but usually I hear of DHEA improving people's mood, so not sure here.

Back Workout

Foam rolling / lacrosse ball
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3

TRX neutral grip rows, 3x10
Neutral grip pull ups, swissies grip, x4,4,3

BB Rows, 1" bar, overhand grip, belted:
Bar only x 12
+40x10
+60x8
+80x6,6,6

Belted these just to ensure I didn't set myself back any this week.

Foam rolling / stretching to finish.

1 hr 2 mins, 139 cals.

Shoulder this morning impacted my pulling and with the potential overworking of my lower back yesterday, I kept DLs out. Everything kept lighter today.

Pre: 1 scoop Dethroner, 3 caps PrimeXT, 3 caps Pepti-bolic, 3 caps Shroom.
Intra: Switched my electrolytes to Xtend Healthy Hydration packets. Rest was the same.

Notes
Going into Sunday's pickleball session, I knew my lower back and shoulder were already bugging me. So after an 1.5 hrs of playing and then doing some yard work digging/pulling out a bush and hauling 40 lbs bags of dirt, plus pushing a wheelbarrow up and down our hill, I was truly toasted yesterday! >19.5k steps yesterday.

Had pretty much already made the decision to skip deads this AM, but wanted to stick with my back workout. Pulling motion generally was bugging me mostly due to the right shoulder, but today it generally felt better than the past few. Been putting CurcuPrime directly on my shoulder too lately.

Weighed in Friday at 170.0# on the dot.
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Nagging pain is the worst. Injury ghosts from the past love to haunt us. Glad to see you are loving the pickle ball and yard work can be like a “win/win” kind of cardio. Yard looks better and so do you!!!
 
PolishHamm3r77 said:
Nagging pain is the worst. Injury ghosts from the past love to haunt us. Glad to see you are loving the pickle ball and yard work can be like a “win/win” kind of cardio. Yard looks better and so do you!!!
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Yeah, it's been a lot of fun to learn. I find it more cerebral than I expected, in terms of not just smashing every ball as hard as you can. But there's always time for that too.

I honestly do not like doing yard work, but it makes my wife happy. So as they say...

Weight check this AM:
170.8#, 16.0% BF (+0.8#, +0.1%).
 
Segansational said:
Yeah, it's been a lot of fun to learn. I find it more cerebral than I expected, in terms of not just smashing every ball as hard as you can. But there's always time for that too.

I honestly do not like doing yard work, but it makes my wife happy. So as they say...

Weight check this AM:
170.8#, 16.0% BF (+0.8#, +0.1%).
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I am w you on yard work. It was used as punishment when I was a kid(not in a malicious way) as a consequence for me acting out of line. To this day, I still see it as a disciplinary action. I was a landscaper yrs ago but I got compensated for that!!! lol. My wife loves doing yard work. She was the youngest of 6 and when she would be asked by her father to help out in the yard it was a “together” moment. She and I view yard work very differently.
 
Segansational said:
Possible that the DHEA in formeron was partially attributable, but usually I hear of DHEA improving people's mood, so not sure here.
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I don't know enough about it to have a concrete reponse, Hyde/Kleen or Steve might have more to offer buy my experience has always been that DHEA has been the more mood leveler. I really only use it (via XPG DHEA so its just straight clean DHEA) during the winter months and feel like I know longer experience seasonal affective disorder tbh.

epiandro definitely seems to give me the shorter wick, androsterone the more positive moods, and DHEA just sorta keeps balance for me. (at least thats what it feels like)

Segansational said:
I honestly do not like doing yard work, but it makes my wife happy. So as they say...
Click to expand...

PolishHamm3r77 said:
My wife loves doing yard work. She was the youngest of 6 and when she would be asked by her father to help out in the yard it was a “together” moment. She and I view yard work very differently.
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I often try to love aspects of my yard work knowing I'll like sitting on the deck to enjoy it in the afternoon after putting in my hours but we really busted our butts all spring like Feb-April even into May for a lot of big stuff. I'm sorta glad I put as much work into the garden as I did cause my wife has really thrown herself into it again this year. It's not really my thing, but I do end up appreciating the fruits of her labors when she's harvesting for meals in the late summer / early fall and it gives her a good hobby this time of year. I end up hauling the yards of dirt/compost/playground chips, countless shovel and wheelbarrow loads but then she does the tedious nitty gritty weed pulling and seeding etc so I'm happy to do the "hard" stuff and NOT have to do the weeding, lol.
 
DHEA can definitely improve mood (always does for me), BUT the new Formeron and any DHEA product can also possibly raise estrogen levels to the point that could negatively affect mood. Brundel has mentioned it’s pretty wet and many folks might need some kind of AI added to maintain X dose for them.
 
Segansational said:
Just with some vanilla unsweetened almond milk and a spoon.I keep seeing ads for it. Has she had a fitbit or other wearable device? I'm curious if it's any better or about the same.
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Negative. First time in anything for that realm. We shall see how it goes for her
 
Here's the last Merica Labz whey photo for your viewing enjoyment, s'mores! This one has mini marshmallows and chocolate chips in it, and is the best of the 3 flavors. Might have to go back and pick up a few more tubs while on sale. I do need some regular whey for blending in shakes, but this is a real treat.

Still wanted to give my back a break today, so opted for an arm only workout. No shoulders. Elbows were bugging me a little yesterday too.

Arms

Foam rolling / stretching
Bird Dogs
Scap Push Ups

Machine Preacher Curls, 3 plates x 3 x 10
Dips x 3 x 10
Straight bar curls, 1" bar, +40x8,8,10
Close Grip BP, 95x3x10
DB hammer curls, 20x3x10
Resistsnce band triceps pressdowns, 2x12

1 hr 4 mins, 146 cals.

Pre: 3/4 scoop Dethroner, 1 cap Eria Jarensis, 3 caps PrimeXT, 3 caps Pepti-bolic, 3 caps Shroom.
Intra: Same as yesterday.

Other random notes:
Finished up my Dethroner pre-WO. Also heard from Steve that Pepti-Plex is back in stock, so have my 3 bottles in transit. No headphones today, so just working out in silence. Me and my own thoughts.
20250530_222858.webp
 
How often do you have a protein shake, or do you use it for other recipes like ice cream etc? Since I'm taking a break from eggs I'm thinking about doubling down on more shakes in the morning although normally I really only have them intra or postWO most days. Unless my wife and I are on a big cut then we'll often chill a little in the freezer after dinner for a snack.
 
Dustin07 said:
How often do you have a protein shake, or do you use it for other recipes like ice cream etc? Since I'm taking a break from eggs I'm thinking about doubling down on more shakes in the morning although normally I really only have them intra or postWO most days. Unless my wife and I are on a big cut then we'll often chill a little in the freezer after dinner for a snack.
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Usually two per day, one post-WO in the AM and one pre-bed. So at least 5 days per week, weekends is usually just one or sometimes none.
 
Hyde said:
DHEA can definitely improve mood (always does for me), BUT the new Formeron and any DHEA product can also possibly raise estrogen levels to the point that could negatively affect mood. Brundel has mentioned it’s pretty wet and many folks might need some kind of AI added to maintain X dose for them.
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Interesting point. Thankfully I feel like things have stabilized again. Might be with reintroducing SNS Stress & Anxiety Support.

Weight check this AM continues to climb, 171.2# (+0.4#), 16.1% (+0.1%).

Cardio this AM was 39 mins on the bike, 209 cals.

Body feeling better today (back & shoulder), just in time for me to pull deads tomorrow
 
Good to hear you are feeling better moodiness wise. I am with the guys here, DHEA often increases sense of well being, but how it is being used in Formeron might be giving you too much estrogen. Sounds like it has tapered off, so that is good.
 
MrKleen73 said:
Good to hear you are feeling better moodiness wise. I am with the guys here, DHEA often increases sense of well being, but how it is being used in Formeron might be giving you too much estrogen. Sounds like it has tapered off, so that is good.
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Hmm, maybe if things waffle again I'll add in a cap of Inhibit-E or similar.
 
Dustin07 said:
you also tend to burn the candle at both ends a bit, it could be hard at times to differentiate a synthetically altered mood vs just... hey, life is hard and you need a break lol
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True. I try to keep balance in my life while juggling work, family, and my own priorities. But have been feeling some need for a bit of a reprieve soon.

Trying to see if I can make a day trip to the beach or maybe get out on the boat over Father's Day weekend...
PolishHamm3r77 said:
Did I hear you say “waffles”? I have a
Grade-A Maple Syrup “Guy”
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I had the best breakfast the other weekend: Pumpkin Cake French Toast, scrambled eggs, sausage links. With the syrup on top! Gluttonous, but delicious. Love me a good breakfast meal.

Deadlift Day

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

Neutral Grip Pull Ups, Swissies, x7,5,5 - first set flew this AM!

Deadlifts, swissies grip:
Warm ups,
45x10
95x8
135x6

Resistance band pullaparts before each set and belted from here on out:

165x4
185x2

Working sets:
155x6
155x5
155x5

Kept working sets nice and submaximal. Pulls felt good today. May be gearing up towards a 5/3/1 routine or at least some sort of 5's routine (eg, 5x5) so starting to feel for the right rep range with these.

Foam rolling / stretching to finish.

1 hr 8 mins, 244 cals.

Pre: 1 scoop Defiant Unleashed, 3 caps PrimeXT, 3 caps Shroom, 3 caps Pepti-bolic.
Intra: Same as prior.

This AM was my last dose of Pepti-bolic, but Pepti-Plex should be here in the next day or two I think. Finishing up my Xtend and will be switching to Klout intra-WO.
 
Quick Supplement Updates:

Started Multi XT two days ago.
Pepti-Plex came in yesterday just in time, so no gap in Pepti-Strong.
Klout Snowcone for my BCAA/EAAs intra-WO.

Primary Bench Day

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

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

Slingshot assisted:
205x3

Burnout / hypertrophy reps:
155x6
155x6
155x6

I keep waiting for those reps at 185 to get easier, but still every time while I achieve my goal # of reps, I don’t feel it getting any easier. It's definitely lockout, so feel like Floor Press & Slingshot are still the remedy.

Do I just need more volume work?

1 hr 6 mins, 209 cals.

Weight: 172.0# (+0.8#)
BF: 16.2% (+0.1%)

Pre: 3/4 scoop Doomsday, 3 caps PrimeXT, 3 caps Shroom, 2 caps Pepti-Plex.
Intra: 1 scoop Klout, 1/2 scoop Karbolyn, 1 packet Xtend Hydration, 5g creatine mono.

Notes
Didn't quite have the focus I did yesterday, so just took me longer to get into the lifting groove this AM.

Also noting that I'm one month in on new Formeron at 4 pumps/day. Weight has climbed steadily overall +3.4#, but very linearly the past 2.5 weeks. So seemingly working.

That's it for this week though. Both kids have weekend performances & events, so will be solely a family focused weekend. Cheers fellas!
 
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Segansational said:
Do I just need more volume work?
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personally, I think you'd benefit from more volume. But this discussion comes up a lot and we were talking about volume in @GreenMachineX 's log the other day (but with different context). Have you ever run a bench specific program with full accessory work etc? but it's no surprise to anyone that I enjoy an excessive amount of volume and the right answer is usually intelligently craft routines that land somewhere in the middle.

When I'm training for a strong bench I end up doing a lot of bench centric accessory work like my triceps, skull crushers, dips, CGBP etc to build my push and when I'm training for hypertrophy my bench is still important to me but the accessory work is all chest centric like inclines, flies, etc saving my tricep work for a dedicated arms day.
 
Floorpress isn’t a lockout builder. Don’t properly, it usually only cuts a couple inches of ROM off, and it can be paused so it’s more like a Boxsquat for the upper body, where you train starting power from a dead stop without assistance from the legs.

Most raw benchers who miss 3/4 of the way up don’t necessarily need more tricep power - just raising the base of chest & delt strength, or working on being more explosive from the start, practicing straining more, or stronger lats if it’s a position/misgrooving issue. Not that stronger triceps can’t help, but usually it’s a speed/intent issue, a weakness in the upper back for holding position, or just raising the starting/pressing strength will still fix it.

You probably need to do more work, a bit more reps. I think you should give the slingshot a rest, because right now you kind of work up to 185 for a really hard double, then overload, then do the backoff work. But you could probably keep the weight to 160 and shoot for 4x6, then pick a bench variation for a couple sets after that. Spoto, Larsen, Closegrip, etc. Just something for a couple sets of 6-12, maybe 3x4-5 later on.
 
Hyde said:
Most raw benchers who miss 3/4 of the way up don’t necessarily need more tricep power - just raising the base of chest & delt strength, or working on being more explosive from the start, practicing straining more, or stronger lats if it’s a position/misgrooving issue. Not that stronger triceps can’t help, but usually it’s a speed/intent issue, a weakness in the upper back for holding position, or just raising the starting/pressing strength will still fix it.
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aside from building back strength, what about adding some banded work if he wanted another novel toy to play with and spice things up? Can be a fun way to jam out some extra volume. IIRC the last time I was going through a conjugate spreadsheet recommended was like 10x3 every 45 seconds so I usually try to run my banded work in triples.
 
Hyde said:
You probably need to do more work, a bit more reps. I think you should give the slingshot a rest, because right now you kind of work up to 185 for a really hard double, then overload, then do the backoff work. But you could probably keep the weight to 160 and shoot for 4x6, then pick a bench variation for a couple sets after that. Spoto, Larsen, Closegrip, etc. Just something for a couple sets of 6-12, maybe 3x4-5 later on.
Click to expand...

To be clear, still ramp up though to 185x2 then back off to 160x4x6?

Or are you saying I should only work up to 160x4x6 (meaning don't go above 160 at all)?
 
Dustin07 said:
personally, I think you'd benefit from more volume. But this discussion comes up a lot and we were talking about volume in @GreenMachineX 's log the other day (but with different context). Have you ever run a bench specific program with full accessory work etc? but it's no surprise to anyone that I enjoy an excessive amount of volume and the right answer is usually intelligently craft routines that land somewhere in the middle.

When I'm training for a strong bench I end up doing a lot of bench centric accessory work like my triceps, skull crushers, dips, CGBP etc to build my push and when I'm training for hypertrophy my bench is still important to me but the accessory work is all chest centric like inclines, flies, etc saving my tricep work for a dedicated arms day.
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From everything I have read, he simply does not have the time to train for very long due to his hectic schedule.
Dustin07 said:
aside from building back strength, what about adding some banded work if he wanted another novel toy to play with and spice things up? Can be a fun way to jam out some extra volume. IIRC the last time I was going through a conjugate spreadsheet recommended was like 10x3 every 45 seconds so I usually try to run my banded work in triples.
Click to expand...

Honestly, I doubt banded work is going to help him build starting power, that is when the resistance will be lower in the starting position. So he would not actually be stressing the area that needs the work appropriately. Like @Hyde said, you get the speed off of the launch from the chest then accelerate through the movement as much as possible. If you have enough speed to get through the transfer to more shoulder and triceps / the point of elbow flare, you are probably going to be able to lock it out on most occasions. Most people lose acceleration during the transfer if coming off the chest to slow. If he wanted to use explosiveness to combat that I wouldn't go for bands but maybe some explosive pushups from a nice deep stretch. Increase the explosiveness off of the chest. Also make sure you are getting leg drive to pop it off the chest more explosively.
 
Dustin07 said:
aside from building back strength, what about adding some banded work if he wanted another novel toy to play with and spice things up? Can be a fun way to jam out some extra volume. IIRC the last time I was going through a conjugate spreadsheet recommended was like 10x3 every 45 seconds so I usually try to run my banded work in triples.
Click to expand...

He doesn’t need novelty; he needs to build
his bench. Speed work is indeed supposed to be with very short rests, and with very light weights that are only intense because of the rest and you applying intense focus on technique & power. So they are next to useless for hypertrophy or strength - they are for developing speed-strength, AKA that ability to blast through a sticking point IF he’s lifting too slow. They only raise the RATE of force production, but without a video I would not assume he has a particular issue with that. It can be a trick that works for some folks, myself included, but it’s not a good way to add real volume.

Lou also taught that it was a waste to combine it into a training session with heavier slower (ie typical) strength training on the same lift. The Russians alleged the neurological adaptations don’t happen as well after & it should be in a separate session. So you should never speed bench after heavy work because you won’t get faster & the weights you’ll be using will be pointlessly light for hypertrophy/strength.

Something many people ignore that Lou spoke A LOT about was all the secondary muscle volume he believed necessary to build a big bench. Widegrip (two fingers wider) bench for 6x6, 8x8, even 10x10 when not cutting, or extra DB volume for sets of 20-30.

People get excited about rubber bands, but they have much narrower application than just getting jacked with lots of ROM & volume besides your heavier work.

Segansational said:
To be clear, still ramp up though to 185x2 then back off to 160x4x6?

Or are you saying I should only work up to 160x4x6 (meaning don't go above 160 at all)?
Click to expand...
No, do not go up to 185. It’s too heavy for you to be doing weekly; it’s nearly the same as someone who works up to the same bench max single weekly on the same lift - the law of accommodation tells us if you keep doing the exact same thing weekly, you’ll regress. This is why they changed the bar or the lift somehow when doing Max Effort work.

Programs that stick to the comp lift (IE the vast majority) do not max it out weekly. You need progressive overload in total volume or load over time. You may see a top single or double in some programs, but it is not routinely max effort. It’s just a primer, and the intensity will vary in some kind of wave/undulation. It’s just not necessary right now; you just need work volume that adheres to Prilipen’s Chart.

Slingshot is also hit or miss - it can be a useful and fun variation to punch through things for a block, but that’s it. So it’s time to drop it. You don’t need to handle supramaximal weights most of the time if raw strength is the goal.
 
Legs

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

BB Squats:
Warm ups,
45x10
95x8

Working sets, banded pullaparts prior to each set:
135x4x6

RDLs, 1" bar,
+20x10,8,8

Fitbit didn't restart so not recording time.

Pre: 1 scoop Juice Daddy, 3 caps PrimeXT, 3 caps Shroom, 2 caps Pepti-Plex.
Intra: 1 scoop Klout, 1/2 scoop Karbolyn, 5g creatine mono, 1 packet Xtend Hydration.

Notes
Lower back was really not feeling great this morning. Also, something about this AM had my stomach just wrecked.
 
Glad you got it in even though you aren't feeling well.
 
MrKleen73 said:
Glad you got it in even though you aren't feeling well.
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Hyde said:
Glad you got some solid training in and hope it is all positive going forward!
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Thanks fellas. Did what I could yesterday. Second bench day today, focused on doing another 4x6 rep scheme.

Accessory Bench Day

Foam rolling / stretching
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12

Incline Bench:
Warm ups,
45x10
95x8
Working sets
135x4x6
Could've gone heavier on these.

DB incline flys:
30x3x10

Machine Chest Press:
3 plates x 12
8 plates x 10
9 plates x 10
10 plates x 10

Foam rolling / stretching / lacrosse ball work to finish.

1 hr 18 mins, 215 cals.

Pre: 1 scoop Doomsday, 3 caps PrimeXT, 3 caps Shroom, 2 caps Pepti-Plex.
Intra: Same as prior.

Probably didn't need the full scoop of Doomsday, as 3/4 has been fine. But wasn't overly stimmed. Solid session this AM, cardio tomorrow.
 
Light cardio this AM, 31:42, 147 cals on the bike. Going to be a hot one today, but unfortunately rain in the forecast this weekend might put a damper on Father's Day festivities.
 
Segansational said:
Light cardio this AM, 31:42, 147 cals on the bike. Going to be a hot one today, but unfortunately rain in the forecast this weekend might put a damper on Father's Day festivities.
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Oh wow, this weekend is Father's Day? I didn't have a clue. I don't pay attention since my Pops passed. I don't have anyone to celebrate Father's day for anymore. I may have to plan a BBQ or something for Jo's Dad if they want to come out.
 
Segansational said:
Light cardio this AM, 31:42, 147 cals on the bike. Going to be a hot one today, but unfortunately rain in the forecast this weekend might put a damper on Father's Day festivities.
Click to expand...

MrKleen73 said:
Oh wow, this weekend is Father's Day? I didn't have a clue. I don't pay attention since my Pops passed. I don't have anyone to celebrate Father's day for anymore. I may have to plan a BBQ or something for Jo's Dad if they want to come out.
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man I'm so burnt out on holidays, I'm thinking of having my boy do a morning gym bro sesh with me so we don't ignore/skip the day entirely, then pig out on breakfast somewhere but aside from that............ just too many holidays.
 
Yeah, considering they seem to make 10 new holidays a year. On top of national this or that days.
 
MrKleen73 said:
Yeah, considering they seem to make 10 new holidays a year. On top of national this or that days.
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its true 😂
After my steps sons birthday and Christmas > new years we roll into the twins bdays in feb, as well as valentines day, my moms in march, a couple more in april, then my boys birthday, my wedding anniversary, and mothers day in May followed by my dads bday and fathers day in June. 4th of July I love because it's just a day of celebration without any obligation to yourself or anyone else, followed by my wife in August then we roll into fall bdays and restart the whole mess 😂

I'm blown away by the people who have the time, mental capacity, and energy to celebrate all these holidays!
 
Well, we'll just be doing brunch as a family on Sunday somewhere now. But a good breakfast meal can sometimes hit the spot!

Arms/Shoulders

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

Supersets:
TRX biceps x TRX triceps, 3x10

Cable Preacher Curls, 3 plates x 3x10
Dips 3x10

EZ bar curls, +40x3x10

DB laterals, 10x3x10

1 hr 15 mins, 195 cals.

Pre: 1 scoop Ryse Godzilla, 3 caps PrimeXT, 3 caps Shroom, 2 caps Pepti-Plex.
Intra: Same as usual.

Notes
Mentally just wasn't in it today. Mostly going through the motions. This past week or so has been wearing on me in general.

On a side note, if you're into energy drinks, right now BUM energy on sale at GNC for 87 cents a can for their 90th anniversary. They're doing a 9 week sale where something new is on sale every week. Picked up 6 yesterday!
 
Bum Energy is one of my favorite energy drink names of all time, for sure.

Yeah with the rainy forecast can’t really go swimming or get outside the way I’d prefer. Planning on my usual morning training then going out to breakfast with the fam, maybe grilling with my father-in-law that evening.
 
Unsure how I got so off on my schedule, but opted to do back/deads today since I just hit arms yesterday & worked my triceps. Thought this was a better option than trying to do my primary bench day.

Back

Stretching
Scap Push Ups
Cat Camels
Foam rolling
Bird Dogs x10,5,3

Neutral grip pull ups, Swissies:
x7,5,5 - these felt strong again this week.

Deadlifts, Swissies Grip:
Warm ups,
45x10
95x8
135x6

Working sets, belted, banded pullaparts prior to each set:

165x5
165x5
165x5
165x5
165x5

Felt pretty good this AM. Forgot that I was actually going to target 4x6, so just did 5x5 instead.

1 hr 4 mins, 250 cals.

Pre: 1 scoop Defiant Unleashed, 3 caps PrimeXT, 3 caps Shroom, 2 caps Pepti-Plex.
Intra: Same as prior.

Notes
Sleep felt poor last night. Just kept waking up on my own for some reason. However looking at my fitbit shows that I was within benchmark range. Also, telling me that I could be doing more.

Told me I've been undertraining recently! Rude. Guess I'll have to work harder.

Screenshot_20250613_062644.webp
 
Had a very nice Father's Day. Wife & kids made me breakfast. Took a nap. Played some pickleball. Got together with some friends. Couldn't really ask for much more!

I guess my wife asked them what I like, and they said protein. Must be doing something right! So they bought me assorted snacks.

Bench Day
Foam rolling
Scap Push Ups
Cat Camels
Bird Dogs
Resistance band rotator cuff ex, 2x12,12

Bench Press:
Warm ups,
45x10
95x8
135x6

Working sets,
160x6
160x6
160x6
160x6

Machine Chest Press:
8 plates x 3 x 10

Foam rolling / stretching to finish.

57:37, 166 cals.

Pre: 1 scoop Defiant Unleashed, 3 caps PrimeXT, 3 caps Shroom, 2 caps Pepti-Plex.
Intra: Same as prior.

Notes
Will be finishing up my first bottle of XPG CurcuPrime. Thankfully I just bought a second. This stuff has been really helpful for my lower back to help stave off any major issues IMO. A little back tightness this AM, just under my left scapula so will try to target that area.

Also probably only have a few servings of Formeron left too. Yesterday the pump started to "spit" so not sure I got full dosing.
20250615_140331.webp
 
Dustin07 said:
so how is this "pickleball" anyways? this sport is picking up so much steam we now have a league thats like 1 mile from my house... is it worthwhile cardio?
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Well, yesterday playing about 1 hr 45 mins, I burned 800 cals. Think I typically during a 1.5 hr lesson was doing around 650 cals. It's a good time.
 
Segansational said:
Well, yesterday playing about 1 hr 45 mins, I burned 800 cals. Think I typically during a 1.5 hr lesson was doing around 650 cals. It's a good time.
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thats awesome dude, maybe I do need to get into this! I've been craving that athletic outlet for "free" cardio. When you're a kid you just grab your bike or run to the neighbors house. I didn't stop loving 'Playing' it just gets harder to find the outlets now days. heck even golf is hard because all the courses book up so you gotta plan your "play" time at least a week in advance, change out of work clothes etc... but maybe the local pickleball league once a week with the wife could be the solution...
 
Dustin07 said:
thats awesome dude, maybe I do need to get into this! I've been craving that athletic outlet for "free" cardio. When you're a kid you just grab your bike or run to the neighbors house. I didn't stop loving 'Playing' it just gets harder to find the outlets now days. heck even golf is hard because all the courses book up so you gotta plan your "play" time at least a week in advance, change out of work clothes etc... but maybe the local pickleball league once a week with the wife could be the solution...
Click to expand...
Honestly planning has been the biggest deterrent so far, just because of family obligations to take an hour or two out of the day. But I've come to realize that I need my outlets and hobbies too. Can't pour from an empty cup, as they say. So I am consciously thinking about those things that do provide me with singular enjoyment.

Legs
Foam rolling
Scap push ups
Bird Dogs x 10,5,3

TRX squats x TRX alt lunges, 3x10 Supersets.

TRX calf raises, 3x10

RDLs, 1" bar, +10x3x10

Seated leg ext, 3 plates x 3 x 10

BB squats to finish:
Warm ups,
45x10
95x8
Working sets,
Belted, banded pullaparts prior:
135x6
135x6
135x6
135x6

Foam rolling / stretching to finish.

1 hr 19 mins, 211 cals.

Pre: 1 scoop Total War, 3 caps PrimeXT, 3 caps Shroom, 2 caps Pepti-Plex
Intra: Same as prior.

Notes
Definitely not feeling optimal for today's workout. Right knee was bugging me a bit, and my right side under my rib cage felt off. Twinge-y I guess, so had to be a little careful again today. Unsure why things have been feeling off these past week or two, but just trying to be careful and work through/around it as best I can.
 
Segansational said:
Honestly planning has been the biggest deterrent so far, just because of family obligations to take an hour or two out of the day. But I've come to realize that I need my outlets and hobbies too. Can't pour from an empty cup, as they say. So I am consciously thinking about those things that do provide me with singular enjoyment.
Click to expand...
I've been thinking about this a lot, too. What I've decided to do is win the lottery so I can elminate the job aspect and free up more time to try your pickleball sport.
 
The chest work is looking good at 160, I bet that is more total volume than you were getting with the 185. Good work!
 
MrKleen73 said:
The chest work is looking good at 160, I bet that is more total volume than you were getting with the 185. Good work!
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Was a solid session and still had time to knock out a few other accessory movements. Will probably try increasing weights by 5# as long as I can maintain the reps.

AM cardio this morning was nothing to write home about: 31 mins, 146 cals on the bike. Weight post-cardio at 171.0#, which is about in line with midweek last week. Had a bump in weight on Monday post-pizza binge, but seem to have leveled back out.
 
Accessory Chest Day
Foam rolling / stretching
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands

Low Incline Bench Press:
Warm ups,
45x10
95x8

Working sets,
135x6
145x6
145x6
155x6

42:51, 148 cals.

Pre: 1 scoop Defiant Unleashed, 3 caps PrimeXT, 3 caps Shroom, 2 caps Pepti-Plex.
Intra: Same as prior, that's the end of Xtend Hydration.

Notes
Off today for the holiday. Slept in a bit and started a workout around 8 AM. Got to be personal trainer to my kids for a real workout session for them. They've been asking for a while now, so today we actually had time together to focus.

Since it was Incline day for me, had them do:

Stretching
Rotator cuff exercises
Incline bench (1" bars only)
Machine Chest Press
Punching bag
Push ups
Pull ups
Stretching

Basically just 1 set of 5 for each above. My daughter could probably legitimately do more, but didn't want to push it too much since she also has dance this afternoon.

Was a lot of fun for both me and them![/i][/I]
 
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