Segansational's Motivation Log
- Thread starter Segansational
- Start date
sammpedd88
Well-known member
I think Ghost has changed their recipe for protein. I really liked the chips ahoy and fruity cereal milk flavors and last time I got them they didn’t taste near as good.
Dustin07
Legend
the oreo one I had bought a while back is pretty good, but I only bought them when they were on sale. the regular full price was more than I wanted to spend considering most proteins are like $30 at costco
sammpedd88
Well-known member
Yeah they’re pricy. They used to run a BOGO deal but I believe they stopped it after COVID. I usually stick with ON protein. Good quality and decent taste.
Segansational
Well-known member
Hotel Gym Workout - Back and Biceps.
Foam rolling / stretching
Bike, 5 mins warm up cardio to get blood flowing, level 3, 0.96 mi.
Neutral Grip Pull Ups x 5,4,4
Dead hangs, wide grip x 20 sec.
Precor Fitness Machines.
Row machine, overhand grip:
Warm up,
50x12
Working sets,
80x10
90x10
100x10
110x10
Dual pulley lat pulldowns:
55x3x10
Kept lighter for stretch.
Lower back ext, x10,8,8.
These burn even with no weight added.
Alt DB curls:
10x12
25x10,10,8
Rope curls, 22.5x3x10
Stretching / foam rolling
Scap Push Ups
Cat Camels
49:40, 249 cals.
Pre: 1 packet of Myprotein Origin, Southern Comfort flavor.
Not really sure why people would want a cocktail/alcohol flavored pre-WO, but got this sample for free. 300 mg caffeine, 6g citrullin malate, 3.2g beta alanine, and 1g taurine. Fairly straightforward, and one I knew wouldn't overdue it from a work day.
Decent gym at the hotel. Set up is weird since there's a pool right in the middle, so all of the equipment is around in a U shape. Anyways, should let me keep up with my routine this week. I'll do legs tomorrow since there's plenty of equipment to do that.
Foam rolling / stretching
Bike, 5 mins warm up cardio to get blood flowing, level 3, 0.96 mi.
Neutral Grip Pull Ups x 5,4,4
Dead hangs, wide grip x 20 sec.
Precor Fitness Machines.
Row machine, overhand grip:
Warm up,
50x12
Working sets,
80x10
90x10
100x10
110x10
Dual pulley lat pulldowns:
55x3x10
Kept lighter for stretch.
Lower back ext, x10,8,8.
These burn even with no weight added.
Alt DB curls:
10x12
25x10,10,8
Rope curls, 22.5x3x10
Stretching / foam rolling
Scap Push Ups
Cat Camels
49:40, 249 cals.
Pre: 1 packet of Myprotein Origin, Southern Comfort flavor.
Not really sure why people would want a cocktail/alcohol flavored pre-WO, but got this sample for free. 300 mg caffeine, 6g citrullin malate, 3.2g beta alanine, and 1g taurine. Fairly straightforward, and one I knew wouldn't overdue it from a work day.
Decent gym at the hotel. Set up is weird since there's a pool right in the middle, so all of the equipment is around in a U shape. Anyways, should let me keep up with my routine this week. I'll do legs tomorrow since there's plenty of equipment to do that.
Dustin07
Legend
Segansational
Well-known member
Hotel Workout - Legs
Stretching / foam rolling
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Life Fitness Machines
Leg Press Machine:
Warm up, 85x12
100x10
115x10
130x10
140x10
Seated calf raises:
45x9,7,7
These were too heavy, I should've dropped the weight down.
Incline ab crunches, 2x8
Was just killing time waiting for machines to open up.
Seated leg ext:
50x3x10
Seated leg curls:
50x3x10
Bike, cardio cool down, 5 mins, 0.92 mi.
Foam rolling / stretching to finish.
45:02, 140 cals.
Pre: 1 packet Animal Rage XL, 3 caps ATPElite, 3 caps PrimeXT.
Intra: 1 bottle of Body Armor.
Nothing to write home about. Headed home today, so going to see if I can do a standby and get on an earlier flight.
Stretching / foam rolling
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Life Fitness Machines
Leg Press Machine:
Warm up, 85x12
100x10
115x10
130x10
140x10
Seated calf raises:
45x9,7,7
These were too heavy, I should've dropped the weight down.
Incline ab crunches, 2x8
Was just killing time waiting for machines to open up.
Seated leg ext:
50x3x10
Seated leg curls:
50x3x10
Bike, cardio cool down, 5 mins, 0.92 mi.
Foam rolling / stretching to finish.
45:02, 140 cals.
Pre: 1 packet Animal Rage XL, 3 caps ATPElite, 3 caps PrimeXT.
Intra: 1 bottle of Body Armor.
Nothing to write home about. Headed home today, so going to see if I can do a standby and get on an earlier flight.
SkRaw85
Legend
Tastes like high school lolfor real, and soco would be the worst, IMO
Segansational
Well-known member
Where'd you find my photo??
But seriously, I might need to do a mini-cut. I'm getting close to that look.
Tastes like bad decisions and regret.
Well, tried to get on a standby earlier flight out - and the universe had other plans. Ended up my plane was an hour delayed, and then either traffic or an accident, who knows, making this trip home take forever... no good deed goes unpunished.
Segansational
Well-known member
Accessory Chest Day
Foam rolling / stretching
McGill Curl Ups
Scap Push Ups
Bird Dogs
Cat Camels
Rotator cuff ex, resistance bands 2x10,10
Floor Press:
45x10
95x8
135x3x6
Machine Chest Press:
3 plates x 10
8 plates x 3 x 10
Resistance band flys 3x10
Foam rolling / stretching to finish.
1 hr 2 mins, 156 cals.
Pre: Back to my usual / full supp regimen of 3 caps PrimeXT, 3 caps ATPElite, 2 caps Pepti-Plex preWO.
+ 1/2 packet of El Jefe.
Have been interested in trying this, but since it has alpha-yo I was hesitant. At a half scoop thought this has a decent caffeine punch & eria J, plus some other things. The rush hit around 25 mins in, and started feeling the high heart rate. This was pretty good though at this level. Flavoring was pretty light - I had blue razz.
Intra: 1 scoop EAA9, 1 scoop R1 Lytes, 1/2 scoop Super Carb.
notes
Wanted to sleep in this AM, but got up closer to 6. Lower back on my right side feels effed up, so a lot of warm ups this morning and opted not to do incline bench to save me from arching my back. Fo used on things that allowed me to brace my back and really flatten it while pushing. Unsure if it was from the flights or sleeping on the hotel bed. Probably won't deadlift until I'm feeling better. Have a few pumps of CurcuPrime left so Ill use that post-shower to rub on to the spot.
Foam rolling / stretching
McGill Curl Ups
Scap Push Ups
Bird Dogs
Cat Camels
Rotator cuff ex, resistance bands 2x10,10
Floor Press:
45x10
95x8
135x3x6
Machine Chest Press:
3 plates x 10
8 plates x 3 x 10
Resistance band flys 3x10
Foam rolling / stretching to finish.
1 hr 2 mins, 156 cals.
Pre: Back to my usual / full supp regimen of 3 caps PrimeXT, 3 caps ATPElite, 2 caps Pepti-Plex preWO.
+ 1/2 packet of El Jefe.
Have been interested in trying this, but since it has alpha-yo I was hesitant. At a half scoop thought this has a decent caffeine punch & eria J, plus some other things. The rush hit around 25 mins in, and started feeling the high heart rate. This was pretty good though at this level. Flavoring was pretty light - I had blue razz.
Intra: 1 scoop EAA9, 1 scoop R1 Lytes, 1/2 scoop Super Carb.
notes
Wanted to sleep in this AM, but got up closer to 6. Lower back on my right side feels effed up, so a lot of warm ups this morning and opted not to do incline bench to save me from arching my back. Fo used on things that allowed me to brace my back and really flatten it while pushing. Unsure if it was from the flights or sleeping on the hotel bed. Probably won't deadlift until I'm feeling better. Have a few pumps of CurcuPrime left so Ill use that post-shower to rub on to the spot.
Segansational
Well-known member
Also, quick weight check in. Holding steady from Monday.
173.6#, 16.3% (+/- 0.0).
Always tough to eat right while on the road for work, but I did get in a nice steak dinner one evening! And I'll always find a market or convenience store that has protein bars & drinks. Grabbed a Fairlife one morning, Muscle Milk the next. Two Quest bars as well.
173.6#, 16.3% (+/- 0.0).
Always tough to eat right while on the road for work, but I did get in a nice steak dinner one evening! And I'll always find a market or convenience store that has protein bars & drinks. Grabbed a Fairlife one morning, Muscle Milk the next. Two Quest bars as well.
Dustin07
Legend
Hmm, it wasn't GFN since it doesn't have their watermark, but one of those types of pages on FB I think lol
Segansational
Well-known member
Well, it's been an eventful weekend. Spent Friday evening in the ER with my kids. Thankfully, it turned out to be nothing - but 4 hours & $350 later... since we didn’t get home until 2 AM Sat morning, I skipped any working out / physical activity. I ended up sleeping in until 10 the next morning. Consequently, ended up doing an 18 hr fast. Ate relatively lightly that day and dropped a pound.
Sunday morning did some outdoor yard work climbing ladders and trimming / hauling some tree branches. It was pretty hot out, so worked up a decent sweat. Made up for it with a crab & BBQ feast later on.
My lower back has really been acting up - just letting me know who's boss. So today I opted to make my deadlifts be a deload day.
Deadlift Deload Day
Foam rolling / lacrosse ball work
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Neutral Grip Pull Ups, x 7,4,3
Dead hangs, wide grip, 20 sec.
Deadlifts, swissies grip:
45x10
95x8
135x3x8 - banded pullaparts prior to each set, belted, pulled in socks.
Foam rolling stretching.
40:39 , barely worth recording.
Pre: 1 scoop Juice Daddy, 3 caps PrimeXT, 3 caps ATPElite, 2 caps Pepti-Plex.
Intra: Same as prior.
Sunday morning did some outdoor yard work climbing ladders and trimming / hauling some tree branches. It was pretty hot out, so worked up a decent sweat. Made up for it with a crab & BBQ feast later on.
My lower back has really been acting up - just letting me know who's boss. So today I opted to make my deadlifts be a deload day.
Deadlift Deload Day
Foam rolling / lacrosse ball work
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Neutral Grip Pull Ups, x 7,4,3
Dead hangs, wide grip, 20 sec.
Deadlifts, swissies grip:
45x10
95x8
135x3x8 - banded pullaparts prior to each set, belted, pulled in socks.
Foam rolling stretching.
40:39 , barely worth recording.
Pre: 1 scoop Juice Daddy, 3 caps PrimeXT, 3 caps ATPElite, 2 caps Pepti-Plex.
Intra: Same as prior.
Segansational
Well-known member
Primary Bench Day
Foam rolling / stretching
Cat Camels
Scap Push Ups
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12
Bench Press:
Warm ups,
45x10
95x8
135x6
155x4
Working sets,
175x4
175x4
175x4
175x3
Burnout reps,
155x7
Machine Chest Press:
4 plates x 10
6 plates x 10
7 plates x 10
Foam rolling / stretching to finish.
1 hr 14 mins, 206 cals.
Pre: 3/4 scoop Doomsday, 3 caps VasoforceXT, 3 caps ATPElite, 3 caps PrimeXT, 2 caps Pepti-Plex
Intra: Same as prior.
Notes
Solid session today. Although I didn't hit all the prescribed reps for today's weights, felt like this was some solid progression. Mightve been the Doomsday. Or the fact that I got a good amount of deep sleep/less awake time than usual last night according to my fitbit.
Also noting that I really have to consciously think about / work on pulling down my shoulders while benching. My tendency is to scrunch them like a shrug for some reason. Also this AM my right shoulder was bugging me pretty good, and my hands are feeling a bit beat up.
Foam rolling / stretching
Cat Camels
Scap Push Ups
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12
Bench Press:
Warm ups,
45x10
95x8
135x6
155x4
Working sets,
175x4
175x4
175x4
175x3
Burnout reps,
155x7
Machine Chest Press:
4 plates x 10
6 plates x 10
7 plates x 10
Foam rolling / stretching to finish.
1 hr 14 mins, 206 cals.
Pre: 3/4 scoop Doomsday, 3 caps VasoforceXT, 3 caps ATPElite, 3 caps PrimeXT, 2 caps Pepti-Plex
Intra: Same as prior.
Notes
Solid session today. Although I didn't hit all the prescribed reps for today's weights, felt like this was some solid progression. Mightve been the Doomsday. Or the fact that I got a good amount of deep sleep/less awake time than usual last night according to my fitbit.
Also noting that I really have to consciously think about / work on pulling down my shoulders while benching. My tendency is to scrunch them like a shrug for some reason. Also this AM my right shoulder was bugging me pretty good, and my hands are feeling a bit beat up.
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Dustin07
Legend
man earaches and croup are the nastiest part of childhood memories. croup gets scary when it really starts blocking up your airway.
right on! love those vibes-
Segansational
Well-known member
No workout yesterday, but did an afternoon pickleball session. First one in a while, but overall 3k steps in 36 mins, and 351 cals burned is pretty good to me!
Accessory Back Day
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Dead hangs, wide grip, 2 x 20 sec.
Neutral Grip Pull Ups, Swissies Grip x 8,6,5
Seated Cable Rows:
4 plates x 10
7 plates x 10
8 plates x 10
9 plates x 10
BB Rows, belted, overhand grip:
45x10
95x10
105x8
115x6
Foam rolling / stretching to finish.
52:28, 123 cals.
Pre: 1 scoop Total War, 3 caps PrimeXT, 3 caps ATPElite, 2 caps Pepti-Plex
Intra: Same as usual.
Notes
Today's session really targeted my lower lats & middle back. Felt really good activation of the muscles. Lower back was bugging me just a hair, so was careful not to push it too much.
Just got in another DPS order with some more XPG CurcuPrime, plus some other staples (omega 3, digestive enzymes, electrolytes, etc.). Also picked up some new protein packed foods. Legendary pastry rolls look pretty good and have 20g protein.
Accessory Back Day
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Dead hangs, wide grip, 2 x 20 sec.
Neutral Grip Pull Ups, Swissies Grip x 8,6,5
Seated Cable Rows:
4 plates x 10
7 plates x 10
8 plates x 10
9 plates x 10
BB Rows, belted, overhand grip:
45x10
95x10
105x8
115x6
Foam rolling / stretching to finish.
52:28, 123 cals.
Pre: 1 scoop Total War, 3 caps PrimeXT, 3 caps ATPElite, 2 caps Pepti-Plex
Intra: Same as usual.
Notes
Today's session really targeted my lower lats & middle back. Felt really good activation of the muscles. Lower back was bugging me just a hair, so was careful not to push it too much.
Just got in another DPS order with some more XPG CurcuPrime, plus some other staples (omega 3, digestive enzymes, electrolytes, etc.). Also picked up some new protein packed foods. Legendary pastry rolls look pretty good and have 20g protein.
Dustin07
Legend
man I really need to get in on this pickleball thing.
our gym in Tacoma has 3 racketball courts next to a basketball court. the basketball court is rarely used but the racketball courts are often in use. I'm tempted just to get a cheap racket and see if someone will let me drop in on a game and learn how to play. it looks like a blast for cardio.
our gym in Tacoma has 3 racketball courts next to a basketball court. the basketball court is rarely used but the racketball courts are often in use. I'm tempted just to get a cheap racket and see if someone will let me drop in on a game and learn how to play. it looks like a blast for cardio.
Segansational
Well-known member
Just grab a cheap paddle from Walmart or Target, etc. You can prob find one for $12-15. Pickleball is very much a drop in culture, but you'll probably want to at least watch some videos enough to get the basics of the game down before joining. But yeah, it's great for getting in a lot of steps & a good sweat without it feeling like the chore of cardio.
Legs
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
TRX squats x TRX alt lunges, 3x10
TRX calf raises, plate raised, 3x12
BB Squats:
45x10
95x8
135x6
Working sets,
155x5
165x5
175x5
Foam rolling / stretching to finish.
1 hr 6 mins, 171 cals.
Pre: 1 scoop Juice Daddy, 3 caps VasoforceXT, 3 caps PrimeXT, 3 caps ATPElite, 2 caps Pepti-Plex.
Intra: Same as usual.
Notes
Not sure why, but my quads felt absolutely smoked going into squats today. Just really felt it in my muscles even with lighter weight during warm ups. Thinking that some of these endurance style compounds might be helpful. Planning on adding in L-carnitine gel when I get back from this camping trip coming up. Maybe SLU for the mitochondrial function.
Also, my cardio fitness is down for sure. Time to clean it up. I've been reducing my cals probably by about 400-500 cals or so the past few days in preparation. Weight though is holding steady at 173.6#. Ideally I'll drop about 4-5# and sit just about 169-170#.
Will be 4 days coming up no workouts, but probably plenty of walking. Will be good I think for a proper break though before coming back into a bit of a leaning phase, as I just dont feel like my body is operating at its best right now. Shoulder girdle really felt it holding the bar.
Stomach also was wrecked this morning for some reason...[/I]
Dustin07
Legend
it comes back fast. first week is always a bit hellish, but by week 2 you start to feel normal like you never stopped doing cardio in the first place. that first week I always feel like my lungs and chest are clearing $hit out, like detoxing
Segansational
Well-known member
Ok fellas, back from our latest family trip and a few days with the in-laws. Kids had a great time at the amusement park and hanging with their cousins.
Honestly, my sleep patterns are always wrecked any time I'm away from my own bed. Plus, I wasn't as consistent with my ZMA.
Back in the gym this AM and started off pretty light/basic just to get back into the groove after being off for so many days. Didn't quite have the motivation or drive to get out of bed, but the remainder of this week is just maintenance until I start a new routine/slight cut next week.
Accessory Bench Day
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Lacrosse ball work on shoulder blades
Low incline bench Press:
45x10
95x8
135x3x8
Machine Chest Press:
4 plates x 10
7 plates x 3 x 10
Machine flys:
3 plates x 3 x 10
Stretching to finish.
1 hr 1 mins, 144 cals.
Pre: 1 scoop Total War, 3 caps ATPElite, 3 caps PrimeXT, 2 caps Pepti-Plex
Intra: Same as usual
[/i]
Notes
Finished up my bottle of ATPElite and another bottle of PEA Relief. Unsure what I thought of ATPElite tbh, will be going back to my usual 5g creatine mono intra-WO this next month. Debating tossing in BASIS though, I'Il have enough for a 3 bottle run. But I might hold off until PrimeXT runs out. Also just debating what I want to use to kickstart this cut.
Honestly, my sleep patterns are always wrecked any time I'm away from my own bed. Plus, I wasn't as consistent with my ZMA.
Back in the gym this AM and started off pretty light/basic just to get back into the groove after being off for so many days. Didn't quite have the motivation or drive to get out of bed, but the remainder of this week is just maintenance until I start a new routine/slight cut next week.
Accessory Bench Day
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Lacrosse ball work on shoulder blades
Low incline bench Press:
45x10
95x8
135x3x8
Machine Chest Press:
4 plates x 10
7 plates x 3 x 10
Machine flys:
3 plates x 3 x 10
Stretching to finish.
1 hr 1 mins, 144 cals.
Pre: 1 scoop Total War, 3 caps ATPElite, 3 caps PrimeXT, 2 caps Pepti-Plex
Intra: Same as usual
[/i]
Notes
Finished up my bottle of ATPElite and another bottle of PEA Relief. Unsure what I thought of ATPElite tbh, will be going back to my usual 5g creatine mono intra-WO this next month. Debating tossing in BASIS though, I'Il have enough for a 3 bottle run. But I might hold off until PrimeXT runs out. Also just debating what I want to use to kickstart this cut.
Segansational
Well-known member
Holy smokes, today's weigh in was unexpected even with the foods I ate!
175.8# (+2.2#)
16.6% (+0.3%)
I did have ice cream, a milk shake, pierogies, and some hash browns, but MAN, no wonder I'm looking tubby!
175.8# (+2.2#)
16.6% (+0.3%)
I did have ice cream, a milk shake, pierogies, and some hash browns, but MAN, no wonder I'm looking tubby!
Segansational
Well-known member
Yeah, normally I'd agree, but the last time I was this heavy was May of 2024 back when I was PRing on deadlifts.lol I wouldnt' stress over 2lbs, thats like one bad night of burger and tots for me, gone by 8am the next morning
It's possible it's from the salt overload holding some water, but I know right now I'm too heavy. Both my stomach and some pec fat are visible. Monday will start a bit of a cut.
Accessory Back Day
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Neutral grip pull ups, swissies grip x 6,5,5
Wide Grip Lat Pulldowns,
4 plates x 10
5 plates x 10,10
6 plates x 10
BB arows:
45x10
95x8
115x6,6,6
Seated Close Grip Rows
6 plates x 10,10,10
Foam rolling / stretching to finish.
1 hr 6 mins, 148 cals.
Pre: 1 scoop Total War, 3 caps PrimeXT, 2 caps Pepti-Plex.
Intra: 1 scoop EAA9, 1 scoop R1 Lytes, 5g creatine, 1/2 scoop Super Carb.
Notes
Wasn't completely dialed in today focus-wise. Last WO for this week, may get a pickleball session in, but no weights. Monday will start up again with some renewed focus.
Segansational
Well-known member
Haha, try this website. You can look up courts in your area and sign up to play with other people. That way you'll lock in a day and time:
Playtimescheduler.com
Unsure if you have any in your area, but these are all free court sign ups. The map is a little wonky, but if you search a few towns near you things will likely come up.
Segansational
Well-known member
Well, no dice this weekend on pickleball, but decided today was as good of a day as any to start this fat loss phase.
Went for a run, total time 20' 42", 1.5 miles, 228 cals burned. Avg pace was only 13' 49", but for the first 0.9 mi my daughter was running/walking with me. Turns out we're both out of practice!
Started up TD carnitine gel pre-exercise and will continue with this every morning. Also have decided to run Lean GLP instead of BASIS, since I've already been experiencing some hunger pangs while dropping my mid-afternoon snack.
Went for a run, total time 20' 42", 1.5 miles, 228 cals burned. Avg pace was only 13' 49", but for the first 0.9 mi my daughter was running/walking with me. Turns out we're both out of practice!
Started up TD carnitine gel pre-exercise and will continue with this every morning. Also have decided to run Lean GLP instead of BASIS, since I've already been experiencing some hunger pangs while dropping my mid-afternoon snack.
Segansational
Well-known member
Bench Day
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12
Bench Press:
Warm ups,
45x10
95x8
135x6
160x4
Working sets,
175x4
175x4
175x4
175x3
Kept this same as last week, and got one rep less than last time. Will stick with this until it becomes easier.
Stretching to finish.
1 hr 3 mins, 186 cals.
Pre: 1/2 packet El Jefe, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps Lean GLP. 2 pumps TD Carnitine Gel.
Intra: Same as prior.
Weight check-in, this will be starting weight:
172.2# (-3.6#)
BF: 16.2% (-0.4%)
Good to see that with some focus and restriction, I was able to bring down that high weight bump to within line of where I was prior to our camping weekend.
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12
Bench Press:
Warm ups,
45x10
95x8
135x6
160x4
Working sets,
175x4
175x4
175x4
175x3
Kept this same as last week, and got one rep less than last time. Will stick with this until it becomes easier.
Stretching to finish.
1 hr 3 mins, 186 cals.
Pre: 1/2 packet El Jefe, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps Lean GLP. 2 pumps TD Carnitine Gel.
Intra: Same as prior.
Weight check-in, this will be starting weight:
172.2# (-3.6#)
BF: 16.2% (-0.4%)
Good to see that with some focus and restriction, I was able to bring down that high weight bump to within line of where I was prior to our camping weekend.
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Segansational
Well-known member
Completely forgot that I was going to switch things up and do cardio on Tues/Thurs. So took my stims and instead did my normal Deadlift Day.
Deads
Foam rolling / stretching
Scap Push Ups
Bird Dogs x 10,5,3
Deadlifts:
Warm ups,
45x10
95x8
135x6
155x4 - belted here on out.
175x2
Working sets,
185x4
185x4
185x4
185x4
Made a 10# jump since last real DL day for my working sets. But goal for this is still to hit 4x6. That said, Ithis was the right rep scheme for today. Felt just a slight touch of lower back strain on the last rep of the last two sets.
Foam rolling / stretching to finish.
59:06, 165 cals.
Pre: 3/4 scoop Doomsday, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps Lean GLP, 2 pumps L-carnitine Gel.
Intra: Same as prior.
Notes
Right now I'm taking Lean GLP 2 caps AM fasted preWO, my second dose of 2 caps post-dinner/pre-bed for convenience. Wondering if I should adjust a bit to be closer to / prior to meals? Or does it not matter much @sns8778?
Also, noting that my weights are roughly even right now across bench, deads, and squats. Honestly, not sure with how my weights are going though if I have any business going for this PL meet. And of course a mini cut now doesn't necessarily help that with leverages. All that to say, Im not sure how I'm feeling right now. But that just could be today.
Deads
Foam rolling / stretching
Scap Push Ups
Bird Dogs x 10,5,3
Deadlifts:
Warm ups,
45x10
95x8
135x6
155x4 - belted here on out.
175x2
Working sets,
185x4
185x4
185x4
185x4
Made a 10# jump since last real DL day for my working sets. But goal for this is still to hit 4x6. That said, Ithis was the right rep scheme for today. Felt just a slight touch of lower back strain on the last rep of the last two sets.
Foam rolling / stretching to finish.
59:06, 165 cals.
Pre: 3/4 scoop Doomsday, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps Lean GLP, 2 pumps L-carnitine Gel.
Intra: Same as prior.
Notes
Right now I'm taking Lean GLP 2 caps AM fasted preWO, my second dose of 2 caps post-dinner/pre-bed for convenience. Wondering if I should adjust a bit to be closer to / prior to meals? Or does it not matter much @sns8778?
Also, noting that my weights are roughly even right now across bench, deads, and squats. Honestly, not sure with how my weights are going though if I have any business going for this PL meet. And of course a mini cut now doesn't necessarily help that with leverages. All that to say, Im not sure how I'm feeling right now. But that just could be today.
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Hyde
Legend
Powerlifting is something you do for yourself.
I mean the premise is to lift the biggest singles you can, to the standard, in a group setting. If you are going to feel self-conscious about your weights at a meet, then it may not be a positive experience. But if you think you could feel inspired and empowered to be there, battling your nerves and doing your best, then it will be rewarding.
One piece of advice: train hard, but within the limits of your back - you need your health to make progress ultimately, nevermind all the rest of your life the other 23 hours of the day! So it is good you’re remaining cautious with how much to push. Slow & steady wins the race.
Segansational
Well-known member
Thanks @Hyde always appreciate the sage advice in here.
Yeah, I am definitely aware of my potential limitations, so am trying to strike that right balance between progress and pulling the punches too much.
Took an impromptu visit to the lake yesterday with the kids. Being near the water is good for the soul. Also kayaked with them across to a little beach, there and back. So a little extra work put in too.
Bit of cardio this AM:
33 mins, on the stationary bike, 172 cals. Mid-week weigh in to come.
Segansational
Well-known member
Leg Day.
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
TRX squats x TRX alt lunges, 3x10
TRX calf raises, 3x12
BB Squats:
45x10
95x8
136x3x6
All I had time for today as I snoozed my alarm.
44 min, 137 cals.
Pre: 1 scoop Total War, 1 cap Eria J, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps Lean GLP, 2 pumps TD carnitine.
Intra: Same as usual.
Weight check: 171.0# (-1.2#)
BF: 16.0% (-0.2%)
Notes
Felt a little hypo this AM after my first set of 135 this AM, so may need to rethink the Lean GLP in the morning.
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
TRX squats x TRX alt lunges, 3x10
TRX calf raises, 3x12
BB Squats:
45x10
95x8
136x3x6
All I had time for today as I snoozed my alarm.
44 min, 137 cals.
Pre: 1 scoop Total War, 1 cap Eria J, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps Lean GLP, 2 pumps TD carnitine.
Intra: Same as usual.
Weight check: 171.0# (-1.2#)
BF: 16.0% (-0.2%)
Notes
Felt a little hypo this AM after my first set of 135 this AM, so may need to rethink the Lean GLP in the morning.
Hyde
Legend
You should wait to take that with food. The point is to lower/clear blood sugar faster, so using it before training is counterproductive. That’s the one time of day guaranteed that you need more blood sugar available.
Dustin07
Legend
I haven't noticed that with the Lean GLP myself, but like Hyde mentioned I'm usually fed before lifting so that could be the difference. Now the thermo scorch. holy cow that stuff warms me up.
Segansational
Well-known member
Nice, MitoBurn plus CaloriBurn are usually my go to's in a non-stim stack. Didn't even think about this one from SNS. CEL has a really comprehensive non-stim fat burner I've used before, LipoVantage, which is similar.
Went for a run this afternoon instead of my usual AM fasted cardio. My 5 year old was upset last time I didn’t let him run with me, so this week was his turn. Apparently, my daughter needed another week of recovery because she wouldn't come with!
Results below, but roughly 26 mins, 2 miles.
My son actually lasted longer than I thought he would too. Let's see if he wants to do it again!
Segansational
Well-known member
Been spending a lot of time focused on family life lately, and it's been going really great. Mindfulness, being present, and connecting. Still trying to get my fitness goals in, so with the holiday coming up, decided to get in a weight workout this AM.
Accessory Chest Day
Foam rolling / stretching
Bird Dogs x10,5,3
Rotator Cuff Ex, resistance bands 2x12,12
Low Incline Bench Press:
Warm up,
45x10
95x8
135x6
Working sets,
165x5
165x4
155x5
Machine Chest Press:
4 plates x 10
7 plates x 10
8 plates x 10
9 plates x 10
Noting I should move up / start higher on these for next time.
Resistance band flys, 20x2x12
Foam rolling / stretching / posing to finish.
1 hr, 3 mins. 204 cals.
Pre: 1 scoop Juice Daddy, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 pumps TD carnitine.
Intra: Same as previous.
Notes
Getting impatient with weight loss and current physique in general, I look really soft particularly around that midsection and chest. But, I've been doing a good job so far with food choices, forgoing some extra snacks/cals, and skipping out on the sweets. So I know I need to stay the course
...
Looking at Lean GLP it already has in paradoxine, so I think starting on Monday I'll add in some BAIBA as that's usually a go to combo for fatloss. Debating if I want to add in something like a DCY stack or TTA on top too to help accelerate things a bit. I also have XPG Napalm Xtreme, but as I'm already doing TD carnitine I think I might forego that one so I'm only doing one TD.
Accessory Chest Day
Foam rolling / stretching
Bird Dogs x10,5,3
Rotator Cuff Ex, resistance bands 2x12,12
Low Incline Bench Press:
Warm up,
45x10
95x8
135x6
Working sets,
165x5
165x4
155x5
Machine Chest Press:
4 plates x 10
7 plates x 10
8 plates x 10
9 plates x 10
Noting I should move up / start higher on these for next time.
Resistance band flys, 20x2x12
Foam rolling / stretching / posing to finish.
1 hr, 3 mins. 204 cals.
Pre: 1 scoop Juice Daddy, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 pumps TD carnitine.
Intra: Same as previous.
Notes
Getting impatient with weight loss and current physique in general, I look really soft particularly around that midsection and chest. But, I've been doing a good job so far with food choices, forgoing some extra snacks/cals, and skipping out on the sweets. So I know I need to stay the course
...
Looking at Lean GLP it already has in paradoxine, so I think starting on Monday I'll add in some BAIBA as that's usually a go to combo for fatloss. Debating if I want to add in something like a DCY stack or TTA on top too to help accelerate things a bit. I also have XPG Napalm Xtreme, but as I'm already doing TD carnitine I think I might forego that one so I'm only doing one TD.
Segansational
Well-known member
Closed out summer in the best way possible with one last pool day! Got in some pickleball too: 52 mins, 479 cals burned.
Today everyone is back to work & school.
Back Accessory Session
Foam rolling/stretching
Bird Dogs x10,5,3
Scap Push Ups
Dead hangs x 20 sec.
Neutral Grip Pull Ups x 6,6,4
Wide Grip Pull Ups:
3 plates x 10
7 plates x 10,10,10
Seated Cable Rows:
7 plates x 10,10,10
BB Rows:
45x10
95x3x6
Foam rolling / stretching.
Curl Ups to finish.
1 hr 12 mins, 140 cals.
Pre: 1 scoop Total War, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps BAIBA, 2 pumps TD carnitine gel.
Intra: Same as usual.
Notes
Planning to pick up some more SNS on sale. Will probably pick up the choline powder based on earlier discussion in this thread.
Back was bugging me yesterday, including midrange, but primarily still lower back. Had to keep this in mind when doing rows this AM. May throw in those inverted rows again next time.
Weight check: 172.0# (+1.0#)
BF: 16.2% (+0.2%)
Today everyone is back to work & school.
Back Accessory Session
Foam rolling/stretching
Bird Dogs x10,5,3
Scap Push Ups
Dead hangs x 20 sec.
Neutral Grip Pull Ups x 6,6,4
Wide Grip Pull Ups:
3 plates x 10
7 plates x 10,10,10
Seated Cable Rows:
7 plates x 10,10,10
BB Rows:
45x10
95x3x6
Foam rolling / stretching.
Curl Ups to finish.
1 hr 12 mins, 140 cals.
Pre: 1 scoop Total War, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps BAIBA, 2 pumps TD carnitine gel.
Intra: Same as usual.
Notes
Planning to pick up some more SNS on sale. Will probably pick up the choline powder based on earlier discussion in this thread.
Back was bugging me yesterday, including midrange, but primarily still lower back. Had to keep this in mind when doing rows this AM. May throw in those inverted rows again next time.
Weight check: 172.0# (+1.0#)
BF: 16.2% (+0.2%)
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Segansational
Well-known member
Probably for the first 13 mins or so, just under a mile all said and done. So yeah, I was pretty impressed! I thought he'd be done after one sprint to the stop sign, but he said he wanted to keep going - so we did! And he didn’t complain like my daughter did the next day
Segansational
Well-known member
Primary Bench Day
Foam rolling /stretching
Scap Push Ups
Bird Dogs x 10,5,3
Rotator cuff ex, resistance bands 2x12,12
Bench Press:
45x10
95x8
135x6
160x4
175x2
185x1
195x1
Slingshot Assist:
205x2 - this barely got off my chest. Lift off was sh!t. Really dissappointed with my strength or lack there of right now.
Burnout reps:
155x7
1 hr 7 mins, 187 cals.
Pre: 3/4 scoop Doomsday, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps BAIBA, 2 pumps TD carnitine.
Intra: Same as prior.
Notes
Well, went into today saying I was going to stroke my ego a bit and put up some heavier assisted numbers, but today just flat out failed at the top. Seems like I may have slid backwards in my bench strength. But I think that more or less seals the deal for me that this Nov meet is not in the cards.
Thinking I need to find another real program and/or a coach if I am going to try to legitimately progress, as things seem to have stalled out a bit. But for now, will focus on this Sept mini cut, then probably push things come October.
Foam rolling /stretching
Scap Push Ups
Bird Dogs x 10,5,3
Rotator cuff ex, resistance bands 2x12,12
Bench Press:
45x10
95x8
135x6
160x4
175x2
185x1
195x1
Slingshot Assist:
205x2 - this barely got off my chest. Lift off was sh!t. Really dissappointed with my strength or lack there of right now.
Burnout reps:
155x7
1 hr 7 mins, 187 cals.
Pre: 3/4 scoop Doomsday, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps BAIBA, 2 pumps TD carnitine.
Intra: Same as prior.
Notes
Well, went into today saying I was going to stroke my ego a bit and put up some heavier assisted numbers, but today just flat out failed at the top. Seems like I may have slid backwards in my bench strength. But I think that more or less seals the deal for me that this Nov meet is not in the cards.
Thinking I need to find another real program and/or a coach if I am going to try to legitimately progress, as things seem to have stalled out a bit. But for now, will focus on this Sept mini cut, then probably push things come October.
sammpedd88
Well-known member
Have you heard of the powerlifting program called Fifth Set? You can buy it for around $35 on EliteFTS website. It’s a good program.
Segansational
Well-known member
I know someone might've mentioned it before, I have not looked fully, but maybe will soon.
Yeah, the above post with one total, link out, and essentially posting his day in my journal? No thanks. @Admin see above post just to flag in case?
Segansational
Well-known member
Quick work done in here, back to your regularly scheduled program!
Deadlift Day
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Neutral Grip Pull Ups x 6,5,5
Noting that now it's only my shoulders/joint that is limiting these. Muscle activation and strength on these feel good.
Deadlifts, Swissies Grip:
45x10
95x8
135x6
160x4
185x2
195x1
Foam rolling / stretching to finish.
1 hr 7 mins, 170ish cals?
Pre: 3/4 scoop Doomsday, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps BAIBA, 2 pumps TD carnitine.
Intra: Same as usual.
Notes
Getting frustrated that it's my joints holding me back, not my muscle strength. On last set of DLs for 1 rep, strength again isn't the issue. But something felt it in my lower back - felt like an internal light pop. Just enough to let me know I was done for today.
I think overall tightness / inflexibility is hampering my movement patterns, etc. Regardless of my heavy stretching/warm up routine.
Weight check-in: 171.2# (-0.8#)
BF: 16.1% (-0.1%)
Even after an impromptu dinner out of ramen & gyoza, my weight came down a bit. Wasn't expecting that given the high salt content.
Deadlift Day
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Neutral Grip Pull Ups x 6,5,5
Noting that now it's only my shoulders/joint that is limiting these. Muscle activation and strength on these feel good.
Deadlifts, Swissies Grip:
45x10
95x8
135x6
160x4
185x2
195x1
Foam rolling / stretching to finish.
1 hr 7 mins, 170ish cals?
Pre: 3/4 scoop Doomsday, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps BAIBA, 2 pumps TD carnitine.
Intra: Same as usual.
Notes
Getting frustrated that it's my joints holding me back, not my muscle strength. On last set of DLs for 1 rep, strength again isn't the issue. But something felt it in my lower back - felt like an internal light pop. Just enough to let me know I was done for today.
I think overall tightness / inflexibility is hampering my movement patterns, etc. Regardless of my heavy stretching/warm up routine.Weight check-in: 171.2# (-0.8#)
BF: 16.1% (-0.1%)
Even after an impromptu dinner out of ramen & gyoza, my weight came down a bit. Wasn't expecting that given the high salt content.
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gphagan1
Legend
Way to keep working man….it does get frustrating when you know the strength is there but your joints and back limit you. Hopefully nothing serious in your back and it loosens up. Don’t know if you considered a good chiropractor and ART therapist, but they can really do wonders to straighten things out and keep you in the game. I probably would have been sidelined longer if it weren’t for mine. Good job keeping at it and working through the challenges though.Quick work done in here, back to your regularly scheduled program!
Deadlift Day
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Neutral Grip Pull Ups x 6,5,5
Noting that now it's only my shoulders/joint that is limiting these. Muscle activation and strength on these feel good.
Deadlifts, Swissies Grip:
45x10
95x8
135x6
160x4
185x2
195x1
Foam rolling / stretching to finish.
1 hr 7 mins, 170ish cals?
Pre: 3/4 scoop Doomsday, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps BAIBA, 2 pumps TD carnitine.
Intra: Same as usual.
Notes
Getting frustrated that it's my joints holding me back, not my muscle strength. On last set of DLs for 1 rep, strength again isn't the issue. But something felt it in my lower back - felt like an internal light pop. Just enough to let me know I was done for today.
Weight check-in: 171.2# (-0.8#)
BF: 16.1% (-0.1%)
Even after an impromptu dinner out of ramen & gyoza, my weight came down a bit. Wasn't expecting that given the high salt content.
Segansational
Well-known member
Are you familiar with any sort of directory for ART therapists? I remember trying to do a quick Google search and not finding much in my area, but candidly didn't look too hard. I do have a chain chiro place and a "stretch lab" that just opened up. As silly as it sounded at first to me, that might also be worthwhile looking into...Way to keep working man….it does get frustrating when you know the strength is there but your joints and back limit you. Hopefully nothing serious in your back and it loosens up. Don’t know if you considered a good chiropractor and ART therapist, but they can really do wonders to straighten things out and keep you in the game. I probably would have been sidelined longer if it weren’t for mine. Good job keeping at it and working through the challenges though.
Dustin07
Legend
in my region we had a PT who specialized in massage therapy, and I had a friend who was a Soma massage specialist. What I have gathered by her soma practices was that they were very similar to what the guys are now using as ART. they were never relaxing massages, they were designed to find the bound up fascia and they always worked. I also had another sports massage therapist like 12 years ago who released a bad bind in my lower left back area (about where the belt goes) by working something on the RIGHT lower leg in the calf > foot area. legit good practioners are passionate about what they do and seek out the damage in your body to fix like a bloodhound.