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Segansational's Motivation Log

Segansational said:
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...
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My Chiropractor, which is also one of the Physical Therapist for the local College athletic department, set me up with my ART guy. Like Dustin said they are usually listed with the physical therapist and massage specialist. I believe the ART therapist are on a little bit different level than the massage therapist, as their ability to locate problem areas is truly amazing. But like Dustin said when they start working knots out and breaking up scar tissue it can be somewhat painful, but man you leave feeling so much better and loosened up. And one thing to remember is hydrate really well before your appointment and after they work you over…It helps alleviate soreness and helps the body heal quicker.
 
Well, planned to go for a run today, but it ended up raining all morning. Pivoted to 25 mins on the bike, 146 cals.

Then my kids decided they wanted in on the fun, so we all did some boxing rounds (2x2-3 mins), pull ups, push ups, sit ups, and some chest/lat pulldowns.

Afterwards, it turns out the rain stopped and it was a nice afternoon. So all 4 of us ended up going for a bike ride. With my littlest one we only ended up doing something like ~22 mins or so, but it was a bonus activity for me.

All in all, a decent and fun family session!

Quick notes:

Choline Citrate just showed up, so added 1g (1 scoop) to my intra-WO.

Weight check-in: 172.2# (+1.0#)

Apparently my activity and deficit isn't large enough to offset weight change yet. So back to the drawing board for this week...
 
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Giving my lower back a little break today by keeping loading on the back for leg day light. Ended up doing heat, motrin, and some PEA relief (plus daily CurcuPrime) this week to get things back on track. I just feel really creaky/tight around my back and hips.

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, plate raised, 3x12
RDLs, 1" bar only, 3x10
Seated leg ext, 3 plates, 3x10

BB squats:
45x10
95x8,8

Mostly ATG this morning with these just to get the movement going with the light weights.

Foam rolling/stretching/lacrosse ball work to finish.

1 hr 1 mins, 149 cals.

Pre: 1 scoop Total War, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps BAIBA, 1 cap paradoxine, 2 pumps carnitine gel.

Intra: 1 scoop Bomba EAAs, 1 scoop R1 Lytes, 5g creatine mono, 1g choline Citrate, 1/2 scoop SuperCarb.

This is the new pre-/intra routine set up now, with the actual Pre being the variable. But have added in 2 total caps of SNS paradoxine starting this morning and the choline as mentioned.

Weight: 171.8# (-0.4#) - this is fasted AM weight, which is more true than yesterday's check in, but still higher than where I want to be right now.
 
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Yeah, transdermal curcumin is a lifesaver for me. I have Apex Alchemy Helios now, but like CurcuPrime too, And when in pain, I’ll rub it right on the inflamed painful area. PEA relief is another good daily staple for me as well.👍
 
gphagan1 said:
Yeah, transdermal curcumin is a lifesaver for me. I have Apex Alchemy Helios now, but like CurcuPrime too, And when in pain, I’ll rub it right on the inflamed painful area. PEA relief is another good daily staple for me as well.
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Nice! Apex has some really good products in their line up. I just wish they didnt use the menthol/mint oil or whatever. It is just so strong smelling! So I tend to go XPG and IF.

A little morning cardio: 33 mins on the bike, 169 cals, plus a little ab work after.

Traveling today for a work day trip. Will be in the car/on a train as long as I'll be at the actual meeting, but what can you do?
 
Segansational said:
I just wish they didnt use the menthol/mint oil or whatever. It is just so strong smelling! So I tend to go XPG and IF.
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I hate to say it outloud but that is why I still have some apex stuff set aside, its not the smell for me as much as the carrier stains my shirts. the IF and XPG stuff dries fast and clear and doesn't stain my shirts.
 
Accessory Chest Day
Foam rolling / stretching
Bird Dogs x10,5,3
Cat Camels
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
8 plates x 3 x 8

Resistance band flys, 20x3x10

Foam rolling / stretching to finish.

Fitbit had stopped recording at some point, so won't write it down.

Pre: 1 scoop Doomsday, 3 caps VasoforceXT, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps BAIBA, 2 pumps TD carnitine.
Intra: Same as previous.

Notes
Today's session was a good mix of pushing weight and getting a pump. Added VasoforceXT likely a contributor, but the weights also just felt in the right range today.
 
Also, mid-week check in. Had a bit of a whoosh effect/weight drop this AM. Going to take it with a grain of salt given I didn't eat much yesterday and the difference from Monday, but still happy to see the scale down!

Unofficial Weigh In: 168.4#
 
Dustin07 said:
3lbs is 3lbs!
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I'll go out on a limb and say 1 of that is water, 1 of that was just no food sitting in my stomach. But maybe 1# of real weight? I'd take it.

Fasted Cardio this AM: 37 mins, 186 cals on the bike. While watching Terminal List Dark Wolf.

A little ab work afterwards, just to kill some extra time.
 
Nothing to write home about today.

Accessory Back Workout
Foam rolling / stretching
Bird Dogs
Cat Camels

Dead hangs, wide grip 2 x 20 sec.
Neutral grip Pull Ups x 5,4,3

Seated Cable Rows:
4 plates x 10
7 plates x 3 x 10

Wide Grip Lat Pulldowns:
5 plates x 3 x 10

Inverse Rows, 2 x 5
RDLs, 1" bar, 2x10

EZ Bar Curls, +40 x 2 x 10

Foam rolling / stretching to finish.

Didnt really push anything today in weight or rep scheme. Sort of a deload style session, just given how my body was feeling this morning.

Fitbit didn't record again. Might be time to retire this one. Saw your note recently @Dustin07 about the wearables, so also gives me some pause.

Pre: 2 scoops Superhuman Pre, plus the usuals. This is getting really gummy, so might be near the end of this one too. Hard to mix into solution, which is a bit sad because I really enjoy this flavor (Bad Santa Sauce!).
Intra: Same as usual.

Official end of Week weight check: 168.8# (+0.4#)
BF: 15.7%

OK! Weight drop held, so this is a big win/change from earlier/prior week. Things are starting to move!
 
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Yesterday was just some yard work, so minimal activity overall.

Today played an hour of pickleball in the afternoon sun, so definitely was sweating good: 1 hr 9 mins, 685 cals.

Starting up CissusXT today, as I realized I've been going without joint support lately.
 
Primary Bench Day
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

Working sets,
160x5
160x5
160x4

Chest Press Machine:
7 plates x 2 x 10

Stretching to finish.

Pre: 3/4 scoop Doomsday, 3 caps VasoforceXT, 2 caps CissusXT, 3 caps PrimeXT, 2 caps Pepti-Plex, 2 caps BAIBA, 2 pumps TD carnitine.
Intra: Same as usual.

Notes
Strength was down a bit today, but have to expect that during a deficit. Official weigh in to start the week coming!

Weight check-in: 168.4# (-0.4#)
BF: 15.7% (+/- 0.0%)
 
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Cardio session: Bike, 42 mins, 220 cals. Quick stir the pots after.

Was cruising as I had things to catch up on and look into for an upcoming trip down to Tampa later this month.

Combo of Double Tap & TD carnitine pre-WO seemed to provide that energy to just keep pedaling this AM.

Also, for anyone who cares, ended up going with CRZ YOGA gym shorts. Can easily get on Amazon, basically knock off Lulu shorts. Had grabbed another brand first, similar idea, but just felt too thin/cheap.
 
you know one of the things I love about your log is that you demonstrate a lifestyle of fitness, strength, and health. through ups and downs, injuries and health, lulls and fires, you may change your goals between bulking and cutting, strength vs hypertrophy (as we all do from time to time) but you have maintained a consistent level of output and made it a lifestyle regardless. 🤘
 
Dustin07 said:
you know one of the things I love about your log is that you demonstrate a lifestyle of fitness, strength, and health. through ups and downs, injuries and health, lulls and fires, you may change your goals between bulking and cutting, strength vs hypertrophy (as we all do from time to time) but you have maintained a consistent level of output and made it a lifestyle regardless.
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Thanks Dustin, I really appreciate that. Definitely different goals for different "seasons", but Consistency is the name of the game for me at this point. I mean, I love lifting. There has never been any question there in my mind. But it's been 10 years of consistent lifting and logging since coming to AM - which was probably a pivot point for me. I still may never truly reach the definition of what "success" looks like in my head when it comes to fitness, but the routine helps in all aspects of life: mood, mental aspects, the physical of course, and hopefully health in the long-term too. And if I can pass some of that on to my kids early on, all the better. As mentioned before, growing up sports/fitness was never a priority in my household. So seeing my kids show interest at early ages is really neat to me. In fact, my son starts up flag football this weekend and is super excited - so I am as well!
 
Deadlifts

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

Neutral Grip Pull Ups, Swissies Grip x 6,5,3

Deadlifts, Swissies Grip:
Warm ups,
45x10
95x8
135x6
155x4
Working sets,
165x4
165x4
165x4
165x4
165x4
Was either 5 sets or maybe a 6th set, tbh I lost count.

Foam rolling / stretching / lacrosse ball work.

All I had time for today!

1 hr 16 mins, 250 cals.
 
we've all been there, lol

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

TRX squats x TRX alt lunges, 3x10
TRX calf raises, plate raised, 3x12
RDLs, 1" bar only, 3x10

BB squats:
Warm ups,
45x10
95x8
135x6
Working sets,
155x5
155x5
155x5

Foam rolling / stretching / bit of posing to finish.

1 hr 5 mins, 227 cals.

Notes
It's been a bit of a rough week mentally & physically. My whole body is just feeling really wound up & tight, lower back, shoulders/neck, etc. Rest day tomorrow is definitely needed.
 
Weight Update:

4 weeks of progress so far.

Starting weight - 172.2#
Today's weight - 166.4#

Change to date: -5.8#

Still not really seeing the visual change around the midsection, but good to see the scale is moving when I zoom out.
 
Segansational said:
Weight Update:

4 weeks of progress so far.

Starting weight - 172.2#
Today's weight - 166.4#

Change to date: -5.8#

Still not really seeing the visual change around the midsection, but good to see the scale is moving when I zoom out.
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Good job man….yeah lower abs fat is always the last stubborn area for me on a cut. Ha, I’ll have a good 4 pack until that last little bit comes off.😂
 
akboom87 said:
Still getting after it man! Need to get caught up in here!
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Great to see you in here! Been wondering where you've been lately.
gphagan1 said:
Good job man….yeah lower abs fat is always the last stubborn area for me on a cut. Ha, I’ll have a good 4 pack until that last little bit comes off.
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Too bad for me, I've probably never had even a 4 pack. At my leanest I had what I called a "shadow of abs" sighting. LOL.

But anyways trying to stay positive here, ~6# in 4 weeks seems spot on for where I should be progressing. Would love to get a little more aggressive with it, but not sure I can push diet too much further before impacting recovery. Hunger has been real too, even with the Lean GLP.
 
Segansational said:
Too bad for me, I've probably never had even a 4 pack. At my leanest I had what I called a "shadow of abs" sighting. LOL.
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I bet you were better off than you think. I remember at one point sitting shirtless and my wife taking a picture of me and not wanting her to cause my fat rolls were going to show over my waist then I saw the pic and realized oh I'm actually just an anorexic teenage girl with abs and I didn't know it. at least for me, I'm always wrong in how I see myself. when I'm fat I think I look awesome, when I'm lean I think I'm fat. 😂 😂
 
Well, daughter was up 3 times last night, so sleep was certainly impacted. Slept in a bit to compensate, and almost skipped this AM workout. But got up anyways for a quick one.

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

Incline Bench Press:
45x10
95x8
135x6,6,6

Machine Flys:
3 plates x 3 x 10

43:48, 107 cals.

Pre: 1 scoop Juice Daddy, plus the usuals.
Intra: Same as previous.

Notes
Had a full weekend of activities. Son enjoyed flag football even though it was legitimately the most unorganized thing ever. And then got to watch a wild ending of the Eagles/Rams game. Two blocked field goals to finish it out, crazy!

Between a birthday pool party and a Greek food festival, went a little overboard on some good eats, so needless to say I won't be surprised to see my weight up this morning. Even at roughly 166#, feeling way fluffier/softer than I need to be at. This was sort of my initial mini-cut goal weight, but gauging by how I'm looking right now I think I'll need to target at least ~160 before switching gears...

Oof, back up 2# this AM. So lost all of last week's progress: 168.6# this AM.
 
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Segansational said:
Between a birthday pool party and a Greek food festival, went a little overboard on some good eats, so needless to say I won't be surprised to see my weight up this morning. Even at roughly 166#, feeling way fluffier/softer than I need to be at. This was sort of my initial mini-cut goal weight, but gauging by how I'm looking right now I think I'll need to target at least ~160 before switching gears...

Oof, back up 2# this AM. So lost all of last week's progress: 168.6# this AM.
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I didn't even bother weighing in this morning for that reason lol. worked hard, building new garden beds and hauling dirt for the wife but I ate very well to offset that as well so I'm running a full monday fast today myself lol
 
Glad someone is having a pool party somewhere; it’s been hot this last week! All I was thinking was how sad it was the public pools and splash pads were closed last holiday per usual. My son even asked if we could go swimming but then remembered they’re closed.
 
Dustin07 said:
I didn't even bother weighing in this morning for that reason lol. worked hard, building new garden beds and hauling dirt for the wife but I ate very well to offset that as well so I'm running a full monday fast today myself lol
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I thought about not weighing myself, but sometimes seeing that jump makes me renewed in my determination to reverse course.
Hyde said:
Glad someone is having a pool party somewhere; it’s been hot this last week! All I was thinking was how sad it was the public pools and splash pads were closed last holiday per usual. My son even asked if we could go swimming but then remembered they’re closed.
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It's been unseasonably warm here in the northeast. I don't mind it one bit, I'll hang on to summer as long as I can. Extra swim time for me and the kids is always welcome!

AM Cardio
38 mins, 199 cals on the bike.

Ran out of Double Tap, so no cardio-style pre's really left in my cabinet. Opted for just 250 mg of caffeine from a Raze Energy Shot to get me going this morning.

One more dose of Lean GLP tomorrow, and then I'll be switching to a bottle of Incinderine. As both are supposed to hit GLP-1 pathways and berberine / GDA type ingredients, will be an interesting comparison.
 
No workout yesterday as I had to catch an early train into the city.

Caught up on my accessory back workout this morning. Nothing heavy, just focused on a good squeeze/targeted activation of the muscles.

Foam rolling / stretching

Bird Dogs
Cat Camels

Neutral Grip Pull Ups x 6,5,5
TRX rows, 3x10

Wide Grip Lat Pulldowns:
3 plates x 10
6 plates x 3 x 10

Seated Cable Rows:
7 plates x 3 x 10

~53 mins total time.

Today's session felt good with an emphasis on width. TRX rows and lat pulldowns both really activated my outer part of my back for that v-taper shape.

Pre: 1 scoop Total War, plus the usuals.
Intra: Same as usual.

Other notes:
Will be starting my first dose (2 caps) Incinderine this morning pre-breakfast / post-WO shake.

Weight check-in: 166.8#
BF: 15.5%

Mostly shook off the weight jump from earlier this week. Hoping it stays this way through the weekend.
 
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Morning cardio, 29 mins, 140 cals on the bike.

Official end of week weigh-in: 166.2# (-2.4# since start of this week)
BF: 15.4% (-0.3% since start of the week)

Just remembering though that my weights spiked on Monday.

Rest day tomorrow. Body probably needs it, as daily readiness scores are trending down with interrupted sleep all week.
 
So, today is day 2 of Incinderine and I must've gotten one of the bottles with the added niacin. Experienced some major flush and itchiness on my arms and felt it in my ears after my dose this AM. Came on probably 20 mins in and lasted about 30 mins or so. Annoying, but my evening dose with food didn't seem to have the same problem (taken after dinner).
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Gents, here are the details for cardio this morning. Nothing fancy, just a good 'ol fashioned run. Feels like summer still here in the northeast!
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Hotel Gym Workout.

Foam rolling / stretching
Neutral Grip Pull ups x 8,5,4
TRX chest press x 3 x 10
TRX rows 3 x 10
Seated Machine Chest press 3x10
Lat Pulldowns 3x10
Incline DB Flys x 12,10,10
Foam rolling / stretching to finish

~43 mins

Nothing worth really recording at this gym set up, mostly just blood flow and getting moving this AM.

Notes
Tried to check out Lifetime Fitness yesterday as it was within walking distance to my hotel, but they wanted $100 for a day pass. Outrageous! So, only hotel gym workouts this week for me. However, the outdoor spaces here are really nice in downtown - went there last evening for dinner and definitely put some steps in along the Riverwalk.

Pre: 1 packet Animal Rage
Post: 1 bottle MuscleMilk, Plant Protein. Front desk had these in the case so I gave it a shot. 30g of protein, mostly from pea protein, so taste lacks a bit. But I'll take it!
 
Segansational said:
Hotel Gym Workout.

Foam rolling / stretching
Neutral Grip Pull ups x 8,5,4
TRX chest press x 3 x 10
TRX rows 3 x 10
Seated Machine Chest press 3x10
Lat Pulldowns 3x10
Incline DB Flys x 12,10,10
Foam rolling / stretching to finish

~43 mins

Nothing worth really recording at this gym set up, mostly just blood flow and getting moving this AM.

Notes
Tried to check out Lifetime Fitness yesterday as it was within walking distance to my hotel, but they wanted $100 for a day pass. Outrageous! So, only hotel gym workouts this week for me. However, the outdoor spaces here are really nice in downtown - went there last evening for dinner and definitely put some steps in along the Riverwalk.

Pre: 1 packet Animal Rage
Post: 1 bottle MuscleMilk, Plant Protein. Front desk had these in the case so I gave it a shot. 30g of protein, mostly from pea protein, so taste lacks a bit. But I'll take it!
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Hey beats just sitting in a boring hotel room! Yeah that’s nuts for a day pass
 
I wouldn’t give a Lifetime Fitness $100 for a 2-month pass lol 😂 That’s wild the desk worker thought they could scam you like that.
 
Hyde said:
I wouldn’t give a Lifetime Fitness $100 for a 2-month pass lol That’s wild the desk worker thought they could scam you like that.
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I mean, the facility is huge, has a lot of outdoor amenities (basketball, tennis, pickleball courts and a pool), it's in a bougie part of Tampa... but yeah, I couldn't believe the price.

Anyways, got in a quick cardio session yesterday on the Peloton bike. See attached.

This afternoon I was able to fit in a workout after our meeting ended.

Shoulders/Arms - Hotel Gym Workout

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

DB laterals, 10 x 12,10,10
DB incline laterals, 10 x 3 x 10
DB shrugs, 50x3x10
Rope facepulls, 22.5 x 3 x 10

Seated Shoulder Press, Neutral Grip:
30x12
50x10
55x10
60x10

Incline DB curls, 15x3x10

Rope curls:
22.5x10
17.5x10,10

Rope triceps pressdowns:
17.5x10,10
22.5x10

TRX triceps, 3x12

Stretching to finish.

40:59, 185 cals.

Pre: 1 packet NO-Xplode
Post: 1 bottle MM plant protein
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Chest Workout

Back home and just trying to get back into my normal routine. No workouts since Thursday, as I flew home Friday and immediately packed up for a camping weekend with family. Wife and kids are all sick, so trying to keep myself healthy. A bit scared to see the weigh in this AM after some letting loose with eating. Stomach looking very round at the moment... but what do you expect after having steak, cheesy potatoes, pizza, pasta, ice cream, multiple egg & cheese bagel sandwiches, and chips throughout the week??


Foam rolling / stretching
Scap Push Ups
Bird Dogs x 10,5,3
Cat Camels
Rotator Cuff Ex, resistance bands 2x12,12

Machine Chest Press:
3 plates x 10
7 plates x 10,8,8

Just did these to get the blood flowing. Also my right shoulder was bugging me yesterday after throwing around a football, so wanted to ease into this AM.

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

Working sets,
155x5
155x5
155x5

Machine Flys
3 plates x 3 x 10

53:15, 135 cals.

Pre: 3/4 scoop Doomsday, 3 caps VasoforceXT, 2 caps Pepti-Plex, 2 caps Cissus, 2 caps MitoburnXT, 1 cap Mood Support XT, 1 cap Stress & Anxiety Support.
Intra: 1 scoop EAAs, 5g creatine mono, 1 scoop R1 Lytes, 1 scoop Choline Citrate, 1g Vit C, 1/2 scoop SuperCarb.

Have to remind myself what the supplement routine is again. Finished up all MultiXT, about half way through a bottle of Incinderine. Did pick up some more stuff from DPS, mostly staples to restock.

Let's have a great week fellas!

Weight check in: 168.6# (+2.4#)
BF: 15.7% (+0.3%)
 
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Segansational said:
Chest Workout

Back home and just trying to get back into my normal routine. No workouts since Thursday, as I flew home Friday and immediately packed up for a camping weekend with family. Wife and kids are all sick, so trying to keep myself healthy. A bit scared to see the weigh in this AM after some letting loose with eating. Stomach looking very round at the moment... but what do you expect after having steak, cheesy potatoes, pizza, pasta, ice cream, multiple egg & cheese bagel sandwiches, and chips throughout the week??


Foam rolling / stretching
Scap Push Ups
Bird Dogs x 10,5,3
Cat Camels
Rotator Cuff Ex, resistance bands 2x12,12

Machine Chest Press:
3 plates x 10
7 plates x 10,8,8

Just did these to get the blood flowing. Also my right shoulder was bugging me yesterday after throwing around a football, so wanted to ease into this AM.

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

Working sets,
155x5
155x5
155x5

Machine Flys
3 plates x 3 x 10

53:15, 135 cals.

Pre: 3/4 scoop Doomsday, 3 caps VasoforceXT, 2 caps Pepti-Plex, 2 caps Cissus, 2 caps MitoburnXT, 1 cap Mood Support XT, 1 cap Stress & Anxiety Support.
Intra: 1 scoop EAAs, 5g creatine mono, 1 scoop R1 Lytes, 1 scoop Choline Citrate, 1g Vit C, 1/2 scoop SuperCarb.

Have to remind myself what the supplement routine is again. Finished up all MultiXT, about half way through a bottle of Incinderine. Did pick up some more stuff from DPS, mostly staples to restock.

Let's have a great week fellas!

Weight check in: 168.6# (+2.4#)
BF: 15.7% (+0.3%)
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Here’s to a great week, keep up the good fight man 💪🏻
 
akboom87 said:
Here’s to a great week, keep up the good fight man
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Trying man! Kids aren't making it easy right now. Daughter woke us up a little after 1 last night, son was up before his wake up time, wife was coughing all night. Basically meant also no sleep for me! and everyone is going to be tired/grumpy today.

Anyways, got in my steady state cardio on the bike this AM: 30 mins, 141 cals. Sweat like I was melting! Used my TD carnitine prior to WO, plus I grabbed a tub of R1 Burn Snow Cone to help with a little extra boost on cardio only days and had 1 scoop this AM. 200 mg caffeine, plus grain of paradise and some other things (GCB, LCLT, forskholii, etc.). Decently packed formula for the price, very well priced (<$16), and taste is good!
 
Back/Deadlifts

Foam rolling / stretching
Bird Dogs x 10,5,3

Neutral Grip Pull Ups, Swissies Grip x 6,5,5

Deadlifts, Swissies Grip:
Warm ups,
45x10
95x8
Working sets, banded pull aparts prior to each set:
135x6
145x6
155x6

Just feel out of practice on this motion. Everything was just heavier and didn't move as fast as it should.

Rack Deads:
155x5
155x5
155x5

Back didn't seem to love this movement so I didn't load it up with weight or reps.

Was planning to try deficits, but ran out of time. So Foam rolling / stretching and called it a day.

1 hr 6 mins, 189 cals.

Tried to follow a bit of @Hyde's formula, so plan was conventional, rack, deficits. Next time!

Pre: 3/4 scoop Doomsday, plus the usuals.
Intra: Same as prior lifting session.

Notes
I might be getting to the age where the high stim stuff is hurting more than helping. Today felt slightly overstimulated and almost a bit fatigued. Plus, I still deal with increasing anxiety over the years and I think this may just be exacerbating things. Not swearing it off, but may just try to use very sparingly from here on out. Common sense, I know.

On a positive note, have the chance to interview for a team lead role tomorrow. If I do get it, would be a pay increase / promotion. Trying to manifest good things!
 
Segansational said:
Back/Deadlifts

Foam rolling / stretching
Bird Dogs x 10,5,3

Neutral Grip Pull Ups, Swissies Grip x 6,5,5

Deadlifts, Swissies Grip:
Warm ups,
45x10
95x8
Working sets, banded pull aparts prior to each set:
135x6
145x6
155x6

Just feel out of practice on this motion. Everything was just heavier and didn't move as fast as it should.

Rack Deads:
155x5
155x5
155x5

Back didn't seem to love this movement so I didn't load it up with weight or reps.

Was planning to try deficits, but ran out of time. So Foam rolling / stretching and called it a day.

1 hr 6 mins, 189 cals.

Tried to follow a bit of @Hyde's formula, so plan was conventional, rack, deficits. Next time!

Pre: 3/4 scoop Doomsday, plus the usuals.
Intra: Same as prior lifting session.

Notes
I might be getting to the age where the high stim stuff is hurting more than helping. Today felt slightly overstimulated and almost a bit fatigued. Plus, I still deal with increasing anxiety over the years and I think this may just be exacerbating things. Not swearing it off, but may just try to use very sparingly from here on out. Common sense, I know.

On a positive note, have the chance to interview for a team lead role tomorrow. If I do get it, would be a pay increase / promotion. Trying to manifest good things!
Click to expand...
Hope you get your promotion.🙏
 
Segansational said:
Back/Deadlifts

Foam rolling / stretching
Bird Dogs x 10,5,3

Neutral Grip Pull Ups, Swissies Grip x 6,5,5

Deadlifts, Swissies Grip:
Warm ups,
45x10
95x8
Working sets, banded pull aparts prior to each set:
135x6
145x6
155x6

Just feel out of practice on this motion. Everything was just heavier and didn't move as fast as it should.

Rack Deads:
155x5
155x5
155x5

Back didn't seem to love this movement so I didn't load it up with weight or reps.

Was planning to try deficits, but ran out of time. So Foam rolling / stretching and called it a day.

1 hr 6 mins, 189 cals.

Tried to follow a bit of @Hyde's formula, so plan was conventional, rack, deficits. Next time!

Pre: 3/4 scoop Doomsday, plus the usuals.
Intra: Same as prior lifting session.

Notes
I might be getting to the age where the high stim stuff is hurting more than helping. Today felt slightly overstimulated and almost a bit fatigued. Plus, I still deal with increasing anxiety over the years and I think this may just be exacerbating things. Not swearing it off, but may just try to use very sparingly from here on out. Common sense, I know.

On a positive note, have the chance to interview for a team lead role tomorrow. If I do get it, would be a pay increase / promotion. Trying to manifest good things!
Click to expand...
Somedays the weight just feels heavy no matter the load.

Good luck on the interview and prospects of a promotion!! 💪🏻💪🏻
 
The deficits are more useful than rackpulls for most people, so if you have limited time or energy I’d do those next time. The weights are inherently lower, and bigger ROM & volume can be acquired for more hypertrophy.

Good luck tomorrow!
 
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