Segansational's Motivation Log

[Dustin07]

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.

I have no idea if its age or not since I'm turning 43 this weekend but I'm definitely developing a stronger opinion on what preWO's I really like, what I look for. These days I feel like my favorite supplements are the ones that are more of a sleeper and I'm less aware of but seem to get better results from Ryse for instance, I have as a backup, but can't stand. way too much BA tingles. I don't really get jittery stimulation from any of my preWO's but the really good ones I notice heightened focus, like autistic focus in the gym, and clean/longer endurance rather than bursts of excitement.

 

[Hyde]

I have no idea if its age or not since I'm turning 43 this weekend but I'm definitely developing a stronger opinion on what preWO's I really like, what I look for. These days I feel like my favorite supplements are the ones that are more of a sleeper and I'm less aware of but seem to get better results from Ryse for instance, I have as a backup, but can't stand. way too much BA tingles. I don't really get jittery stimulation from any of my preWO's but the really good ones I notice heightened focus, like autistic focus in the gym, and clean/longer endurance rather than bursts of excitement.

Autistic Focus is a based name for a nootropic PWO

 

[Dustin07]

We'll just call it AF AF

 

[Segansational]

Hope you get your promotion.

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!

Thanks fellas, appreciate the good vibes! I think I put my best foot forward, so it's out of my hands now.

Well, the full family is still under the weather and that includes me a bit. I've managed to keep it mostly at bay, but I can feel a little bit of something in my muscles - that slight dull ache. Stomach has been a bit off too. In any case, no workouts since Wednesday, but I just needed to get the body moving this afternoon.

Did 30 mins, 215 cals on the bike, fueled by R1 Burn mid-afternoon. EAAs/electrolytes/Vit C intra.

Unofficial weight check right after: 164.6#

 

[Segansational]

Leg Day
Stretching / foam rolling
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels

Squats:
Warm up,
45x10
95x8
135x6
Working sets,
165x5
165x5
165x5

Trying to build back up. My lower back still feeling very tight/creaky, but today went pretty well up 10# from last sessions working sets.

Seated leg ext:
3 plates x 3 x 10

RDLs, 1" bar only, 2x10

Foam rolling / stretching to finish.

1 hr 2 mins, 146 cals.

Official weigh in coming shortly...

Pre: 1 scoop Total War, 1 cap EJ. Rest as usual. Last cap of MitoBurnXT though this AM.
Intra: Same as usual.

Notes
Anyone keep track of the Olympia? A couple of surprises in each category.

Samson dropping to 4th and Andrew Jacked coming in at 3rd was the biggest. Personally, I would've had Hadi beating Derek from the photos I saw, but it didn’t go that way. Ramon beating Mike also in Classic was significant. Happy for Ryan Terry to win Men's Physique again (3x), but Brandon was the surprise to come in with a look that scored him 3rd. He looked great as really one of the more OG level guys still competing! I've got to figure out how to get there next year to watch it all live!

 

[akboom87]

Leg Day
Stretching / foam rolling
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels

Squats:
Warm up,
45x10
95x8
135x6
Working sets,
165x5
165x5
165x5

Trying to build back up. My lower back still feeling very tight/creaky, but today went pretty well up 10# from last sessions working sets.

Seated leg ext:
3 plates x 3 x 10

RDLs, 1" bar only, 2x10

Foam rolling / stretching to finish.

1 hr 2 mins, 146 cals.

Official weigh in coming shortly...

Pre: 1 scoop Total War, 1 cap EJ. Rest as usual. Last cap of MitoBurnXT though this AM.
Intra: Same as usual.

Notes
Anyone keep track of the Olympia? A couple of surprises in each category.

Samson dropping to 4th and Andrew Jacked coming in at 3rd was the biggest. Personally, I would've had Hadi beating Derek from the photos I saw, but it didn’t go that way. Ramon beating Mike also in Classic was significant. Happy for Ryan Terry to win Men's Physique again (3x), but Brandon was the surprise to come in with a look that scored him 3rd. He looked great as really one of the more OG level guys still competing! I've got to figure out how to get there next year to watch it all live!

One brick at a time! Good session

Haven’t followed but caught some of the highlights and seemed to be some surprises, don’t follow close enough though to have much input

 

[Hyde]

I haven’t looked at any coverage at all, but Hadi>Derek in everything I’ve ever seen him in. Hadi is just ridiculous.

Good job on the squats!

 

[Segansational]

I haven’t looked at any coverage at all, but Hadi>Derek in everything I’ve ever seen him in. Hadi is just ridiculous.

Good job on the squats!

Yeah, I think Hadi looks very complete. Plus his ripped factor is always next level. While I can certainly appreciate Derek's transformation from 212 to now 2x Mr. O, I don't find his look aesthetically pleasing. Personally he looks too wide for me, quads included for his frame. But again, open BB is about overall muscularity lately. Guess that's why they have Classic. I actually wonder if Andrew Jacked would do well in Classic, but unsure given the weight caps...

Anyways, 31:07, 145 cals on the bike this AM. Was just moving slow as hips/lower back feel tight.

Yesterday's official weigh in was 165.4# (down -6.8# in 8 weeks since starting this cut); no change from Friday. I had dipped below 165# over the weekend, but that was water weight. Initially, I think my goal was to hit 165, but looking at my current body comp the weight drop is barely noticeable. So, the new target needs to be 160# and go from there. Not going to lie though, cutting out mid-afternoon snack meal & pre-bed shake is starting to wear on me, as I'm definitely already feeling hunger. Last evening took some willpower to not snack...

 

[Hyde]

Yeah, I think Hadi looks very complete. Plus his ripped factor is always next level. While I can certainly appreciate Derek's transformation from 212 to now 2x Mr. O, I don't find his look aesthetically pleasing. Personally he looks too wide for me, quads included for his frame. But again, open BB is about overall muscularity lately. Guess that's why they have Classic. I actually wonder if Andrew Jacked would do well in Classic, but unsure given the weight caps...

Anyways, 31:07, 145 cals on the bike this AM. Was just moving slow as hips/lower back feel tight.

Yesterday's official weigh in was 165.4# (down -6.8# in 8 weeks since starting this cut); no change from Friday. I had dipped below 165# over the weekend, but that was water weight. Initially, I think my goal was to hit 165, but looking at my current body comp the weight drop is barely noticeable. So, the new target needs to be 160# and go from there. Not going to lie though, cutting out mid-afternoon snack meal & pre-bed shake is starting to wear on me, as I'm definitely already feeling hunger. Last evening took some willpower to not snack...

That’s the thing about Hadi - he brings the conditioning to match his insane size and density. Lundsford always seems to look like a stretched out waterballoon; the detail is just lacking. I even wondered if I was just somehow unfairly biased against his look, but then someone at the gym this morning brought up (unsolicited) that the guy who took first (Derek) was huge but just doesn’t look good or cut up. They were such a casual fan they didn’t know anyone’s names, just had looked up the final results & this was something they were telling the gym between sets.

So yeah, Lundsford just doesn’t have the conditioning but they keep rewarding him coming in wet.

 

[Dustin07]

I get that open bodybuilding has become a freak show, but its the lats that drive me nuts. Even Arnold had big lats but they were more clearly defined and seemingly proportionate. I love Cutler and the guys from his era too, but they also had ridiculous lats.

to me, this is probably always going to be peak.
I read Arnold was 57" chest, compared to Ronnie at 58.
Derek at only 52?
Cutler at 58.

they all had 4+ inches on the quads over Arnold. I appreciate the growth in legs, but still think Arnolds chest development created the better look.

 

[Segansational]

This is why Classic has become so popular, aesthetics and balanced shape, plus old school posing emphasis. Honestly, Logan Franklin is one of my favorite current guys even though he didn’t place well this Olympia. But also, former Classic guys like Urs have that balanced V-taper frame. Hoping he doesn't over do it now that he's in open.

Chest
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Rotator Cuff Ex, resistance bands 2x10,10

Incline Bench Press:
Warm ups,
45x10
95x8
135x6
Working sets,
155x5
155x5
155x5

These were way tougher than they should've been. Was a real grind.

Machine Press:
7 plates x 3 x 10

Resistance band flys x 12,10,10

Neutral grip push ups x 10,10

Left elbow was bugging me on these so cut it short.

Foam rolling / stretching to finish.

1 hr 10 mins, 200 cals.

Pre: 2 scoops Superhuman Pre, 2 pumps TD carnitine, 2 caps CissusXT.
Intra: Same as usual.

Notes
Daughter woke up at 4:30 and I never fell back asleep after that. Too many thoughts going on in my head, so ended up getting out of bed at 5 after tossing and turning.

Not operating at full potential clearly this AM, but guess that's to be expected.

Will be finishing up CissusXT this weekend, so once again back to thinking about what's next: BASIS is still sitting in my cabinet, but so is SLU and Napalm Xtreme... decisions, decisions!

 

[Dustin07]

yikes, isn't this similar to Dorians last win?

https://twitter.com/x/status/1978478443063890410

 

[Dustin07]

but Dorian had a torn tricep I think?

 

[Segansational]

A few updates incoming:

No workout on Friday, but did weigh in.

Weight check in on Friday: 163.8# (-1.6#)
BF: 15.1% (+/- 0%)

Allowed myself to have 1/2 a cookie since I dropped below 165#.

Finished up my bottle of Eria J & CissusXT. Will be moving on to BASIS for a 3 month run starting tomorrow.

Got a massage yesterday and MAN did I have some knots behind my shoulders and along the shoulder blades. Didn’t even realize it until she dug in with her elbow on both sides! I really shouldn't let it go so long between sessions, so it doesn't get so bad in between.

Did some yard work shoveling & moving mulch, so back felt a little fried before lift session. Nothing too heavy because of it.

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

Neutral Grip Pull Ups x5,4,4

Deficit RDLs:
45x3x10

Did these on a 45# plate and kept it at just the Olympic Bar.

Deadlifts, Swissies Grip:
45x10
95x8
Banded pull aparts prior, belted:
135x6
135x6
135x6

Close Grip Seated Cable Rows:
6 plates x 2 x 10

Stretching / foam rolling to finish.

52 mins, 225 cals.

Pre: 1 scoop Total War, 1 can of Coke Zero, 2 pumps TD carnitine.
Intra: Same as usual.

 

[Hyde]

But did you mix the Total War INTO the Coke Zero in your shaker preWO??

 

[Segansational]

But did you mix the Total War INTO the Coke Zero in your shaker preWO??

No, but I have actually had a cola flavored pre-WO once upon a time!

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

Alt DB Curls, 20x3x10

Floor Presses:
55x12
135x9,8,8

Preacher Machine Curls:
3 plates x 3 x 10

Dips x 2 x 10

Just shy of 50 mins, not worth recording cals though.

Pre: 1 scoop Juice Daddy, 3 caps VasoforceXT.
Intra: Same as usual.

Wasn't sure coming into this AM workout what I wanted to do. Could've done legs as part of normal rotation, but just wasn't feeling it. Legs/lower back felt beat up again. So opted to do a bit of a fluff / accessory session.

 

[akboom87]

Nice session, floor press looks good!

Not saying it works for everyone but what’s helped me a lot lately is laying on the bench legs of the bench and starting flat then leg raises up seems to be really good to loosen up lower back and keep things from feeling so stiff

 

[MrKleen73]

Things looking good, congrats on the weight loss!

 

[Segansational]

Nice session, floor press looks good!

Not saying it works for everyone but what’s helped me a lot lately is laying on the bench legs of the bench and starting flat then leg raises up seems to be really good to loosen up lower back and keep things from feeling so stiff

Floor press is one exercise I need to probably keep in the rotation, but I'm just not consistent with it. I like the motion though and know it'd help me on bench lock out.

Things looking good, congrats on the weight loss!

Thanks Kleen! Good to see you back on here. Weight loss is a pain in my a$$, but I'm doing my best to stick with it. Tired of feeling like my body doesn't reflect the work I put in.

Yesterday's official weigh in was 164.0# (+0.2#), so did well over the weekend. But probably now need to set my sights on a 160# goal.

Back on the bike this AM for 30 mins of cardio! Got in a ~20 mins walk yesterday just to clear my head, but that was more for mental clarity than fitness per se.

 

[MrKleen73]

Tired of feeling like my body doesn't reflect the work I put in.

This can be a very strong motivator. Take advantage of it.

 

[Segansational]

This can be a very strong motivator. Take advantage of it.

Trying to brother!

Not going to lie, while the scale moving in the right direction and small changes in the mirror are motivating for sure, this cut is dragging on longer than I'd like and I'm just tired. Plus, my stomach has been off lately - think it's mostly due to illness circulating in my household the past two weeks or so. But I also have a sneaking suspicion that some of the supps I've been using might be playing a role - as GLP-1 agonists are known for slowing gut motility. I'm only using OTC supps like Lean GLP first, now Incinderine, but it's possible it's impacting digestion. In any case, I'll be finished up with Incinderine after this week.

Anyways, this AM was Leg Day.

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

BB Squats:
Warm ups,
45x10
95x8
135x6
Working sets,
170x3
170x3
170x3

+5# on working sets from last week, but reduced to sets of 3 (vs 5). Small incremental changes, but progressing forward nonetheless.

RDLs, 1" bar only, 2x8

Seated Leg Ext, 3 plates x 2 x 8

1 hr 3 mins, 179 cals.

Didn't push accessories much today as energy was a bit sapped from squats and my lower back didn't seem super happy on RDLs.

Pre: 1 scoop Total War, 2 pumps TD carnitine.
Intra: Same as usual.

Random stuff
Long work day ahead. Team meeting all day and evening dinner with coworkers, since folks are coming in from out of town.

Anyone been to Minneapolis? I'm probably headed there for work in a month and have never been out that way. Seems like a decent amount of gyms/fitness clubs in downtown, so going to try to plan it out soon.

Midweek Weight Check: 162.2#

 

[Dustin07]

Tired of feeling like my body doesn't reflect the work I put in.

This can be a very strong motivator. Take advantage of it.

solid, I love this.

 

[Segansational]

Primary Chest / Flat Bench Day
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Rotator Cuff Ex, resistance bands 2x12,12

Bench Press:
45x10
95x8
135x6
155x4
155x4
155x4 - felt easy this AM, could've done more reps.
175x2
185x1 - this one was slow, but I'll take it.

Stopped here this AM to save my back as I felt a little too much arch and didn't want to tweak anything. Solid session today.

Chest Machine Flys:
3 plates x 12,12

Posing practice and stretching to finish.

58:31, 199 cals.

Pre: 1 scoop Decim8, 2 pumps TD carnitine.
Intra: Same as usual.

Notes
Well, having a real hard hitting pre makes a difference. I haven't used Decim8 in a while, but being off the exotic stims (DMHA in particular) I was buzzing in a good way. Positive mood, motivated, lifts felt good.

Honestly, my alarm hit at 5:30 and I almost thought about sleeping in more, but I remembered it was Bench day and didn't want to short change myself. Benching is such a motivator. Even though I'm not great at it, I love it!

Tomorrow will be last doses of Incinderine and PEA relief. Trying to simplify down the number of caps I'm taking these days, so when I run out of some things I'm taking a bit of a hiatus.

Interested to see my weight check this AM after mid-week dining out and conference food (eating what was offered/there, not much "choice").

Will post up some progress photos too, even though I don't think they are an inaccurate reflection of my progress. But need some objective eyes to take a look. My midsection is still too pudgy sitting and relaxed, the flexed / vacuum and cuts in my arms are starting to come in. Unfortunately a lot of loose skin/flab when flexing is very visible. Also, low blood sugar got me as two of my hard flexes basically dropped me to the floor, lol. One of these days I'll figure out timing to eat before lifting...

 

[akboom87]

Primary Chest / Flat Bench Day
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Rotator Cuff Ex, resistance bands 2x12,12

Bench Press:
45x10
95x8
135x6
155x4
155x4
155x4 - felt easy this AM, could've done more reps.
175x2
185x1 - this one was slow, but I'll take it.

Stopped here this AM to save my back as I felt a little too much arch and didn't want to tweak anything. Solid session today.

Chest Machine Flys:
3 plates x 12,12

Posing practice and stretching to finish.

58:31, 199 cals.

Pre: 1 scoop Decim8, 2 pumps TD carnitine.
Intra: Same as usual.

Notes
Well, having a real hard hitting pre makes a difference. I haven't used Decim8 in a while, but being off the exotic stims (DMHA in particular) I was buzzing in a good way. Positive mood, motivated, lifts felt good.

Honestly, my alarm hit at 5:30 and I almost thought about sleeping in more, but I remembered it was Bench day and didn't want to short change myself. Benching is such a motivator. Even though I'm not great at it, I love it!

Tomorrow will be last doses of Incinderine and PEA relief. Trying to simplify down the number of caps I'm taking these days, so when I run out of some things I'm taking a bit of a hiatus.

Interested to see my weight check this AM after mid-week dining out and conference food (eating what was offered/there, not much "choice").

Will post up some progress photos too, even though I don't think they are an inaccurate reflection of my progress. But need some objective eyes to take a look. My midsection is still too pudgy sitting and relaxed, the flexed / vacuum and cuts in my arms are starting to come in. Unfortunately a lot of loose skin/flab when flexing is very visible. Also, low blood sugar got me as two of my hard flexes basically dropped me to the floor, lol. One of these days I'll figure out timing to eat before lifting...

Nice benching! Sounds like you had a great time and that is awesome!

 

[Segansational]

Nice benching! Sounds like you had a great time and that is awesome!

Yes, today really felt good. Photos knocked me down a notch, but I'm still riding that positive high!

Here are a few of the best shots. Critique away boys!

Clearly need to work on lat development and bringing up chest so that when I do the overhead ab shot I don’t lose all shape.

 

[Dustin07]

dem traps

 

[gphagan1]

Yes, today really felt good. Photos knocked me down a notch, but I'm still riding that positive high!

Here are a few of the best shots. Critique away boys!

Clearly need to work on lat development and bringing up chest so that when I do the overhead ab shot I don’t lose all shape.View attachment 256078View attachment 256079View attachment 256080

Getting some good separation in your shoulders, chest and traps….and traps are popping good in that middle shot.

 

[Segansational]

Cardio yesterday went for a run: 21 mins, see attached for details. But it's starting to get pretty cool here, so unsure how much longer I'll keep up with outdoor running.

Lower back & right glute feeling pretty sore after the run session though.

Accessory Back Day
Foam rolling / stretching / lacrosse ball work
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels

Dead hangs, 2x10 sec.
Neutral Grip Pull Ups, Swissies Grip x 5,5,4

Bent Over BB Rows:
45x10
65x10
75x10
95x10

Seated Close Grip Rows:
5 plates x 10
6 plates x 10
7 plates x 10

Chest Supported Machine Rows:
5 plates x 2 x 10

1 hr 5 mins, 143 cals.

Pre: 1 scoop Total War, 2 pumps TD carnitine.
Intra: Same as usual.

Notes
I only sort of had a plan of attack coming into this AM workout. I mostly jettisoned it though based on level of motivation and how I physically felt, so no deadlifts today.

One note: I've been doing this for a while now, but I notice that to get good lat activation from either side I need to have slightly different hand positions for right and left hand grips - basically I use a no thumbs grip on my right hand, and a thumb wrapped grip on my left and consciously think of pulling my left lat downwards.

Official Weight Check In: 164.4# (+2.2# since last Monday)
BF: 15.2% (+0.2%)

Forgot to log Friday, but this is a step backwards. This week will need to lock in.

 

[Segansational]

Quick updates:

1) Cardio session on the bike, 30 mins Tues. Weight post was back below 163# so feeling better about that.
2) No workout Wed. Between being woken up early and my body just needing rest, I took it.
3) Noticing that without either PEA Relief or Joint Support / Cissus, shoulders have been feeling a little more creaky again - even with BASIS in the mix.
4) Didn't get the new job / promotion fellas. Definitely a disappointment, but now that a week or so has gone by I've let it go mostly.


Trying to catch lightning in a bottle this morning with my chest session again. Wed really should've been legs, but I ran my left knee into furniture the other day and really bruised it good. Figured extra rest for it wouldn't hurt. Was also going to do more accessory type work (floor press specifically), but was just listening to the Table Talk episode with Dr. Mike Israetel and he basically thinks floor press is the least effective exercise for chest - this was hypertrophy focused - but anyways, all that to say it made me question the movement. Also need for DBs in general and alternating exercises too. But that's for another day.

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

Bench Press:
45x10
95x8
135x6
Working sets,
155x5
165x3
175x1

Slingshot assist:
175x5

Burnout set:
135x8

Machine Flys, 3 plates, 2x10

1 hr 2 mins, 203 cals.

Pre: 3/4 Doomsday, 2 pumps TD carnitine. Wanted to use Decim8, but kids were asleep and didn’t want to have to use the bullet blender and risk waking the house up...
Intra: Same as usual.

Notes
Been playing around with AI to try to optimize my training, supplementation, and nutrition. One of the things I'm now looking at is my current early AM workout time with pre-WO nutrition vs my current intra-WO routine. In the end it might not be much of a difference, but I'm considering doing 1/2 scoop of whey + HBCD prior (probably with my pre-WO). Then more HBCD intra-WO. We'll see, we're talking small variations in timing here (15-20 mins at most likely) so not sure it's worth it, but might try just because.

Probably going to use my last dose of CurcuPrime this AM. So will probably pick up a few things on the SNS Halloween sale.

 

[MrKleen73]

If I remember correctly, with quick acting protein / carb powder drinks and the like it takes about a 15 minutes to start entering the bloodstream.

 

[Segansational]

If I remember correctly, with quick acting protein / carb powder drinks and the like it takes about a 15 minutes to start entering the bloodstream.

Yeah, so maybe worth it then. Probably will just straight up unflavored whey at a 1/2 scoop, plus the 1/2 scoop HBCD and the electrolytes upon waking.

Unsure if I need / should add in the other 1/2 scoop of HBCD post-WO since I tend to do a cup of oats usually.

Weight check in holding steady at 162.0# on the dot, so I'll count it!

 

[Hyde]

A slingshot is not going to give better hypertrophy stimulus than a Floorpress. Even though it’s a bigger ROM, the load is reduced for such a range that it really only is going to stimulate the top half of the range. Floorpress would probably have even more effectively-loaded ROM overall. I know for own leverages, I am only a few inches away from touching.

Also consider that if you want to raise your max bench, strength is important too - and pausing a floor press really builds starting strength in the lift too, while the Slingshot is more useful if you struggle higher up, or need to get used to heavier weights in preparation to max.

I’m not saying today was a waste at all, just saying Floorpress is definitely going to be of value for extra pressing work, even from the lens of adding size.

 

[MrKleen73]

I am with @Hyde here, for your goals the floor press is going to be superior to the slingshot. Also when it comes to strength, I would not worry about how hypertrophic the movement is for your chest. The benefit to starting strength is going to be the real supplier of progress in your situation. Plus there is still a decent amount of ROM with the floor press to give some hypertrophy. If you are doing full ROM benching as yur main lift you are getting plenty of stretch from that which is what Dr. Mike focuses on. That being said, you probably shouldn't be trying to employ a lot of Dr. Mikes training philosophies while strength training. Everything he talks about regarding form, ROM and TUT is geared for hypertrophy, and makes lighter weights more challenging. That is the exact oppsosite of what you want training for strength where explosiveness and efficiency of movement are the main focus. You want to focus on progressive overload and weak point training.

 

[akboom87]

Quick updates:

1) Cardio session on the bike, 30 mins Tues. Weight post was back below 163# so feeling better about that.
2) No workout Wed. Between being woken up early and my body just needing rest, I took it.
3) Noticing that without either PEA Relief or Joint Support / Cissus, shoulders have been feeling a little more creaky again - even with BASIS in the mix.
4) Didn't get the new job / promotion fellas. Definitely a disappointment, but now that a week or so has gone by I've let it go mostly.


Trying to catch lightning in a bottle this morning with my chest session again. Wed really should've been legs, but I ran my left knee into furniture the other day and really bruised it good. Figured extra rest for it wouldn't hurt. Was also going to do more accessory type work (floor press specifically), but was just listening to the Table Talk episode with Dr. Mike Israetel and he basically thinks floor press is the least effective exercise for chest - this was hypertrophy focused - but anyways, all that to say it made me question the movement. Also need for DBs in general and alternating exercises too. But that's for another day.

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

Bench Press:
45x10
95x8
135x6
Working sets,
155x5
165x3
175x1

Slingshot assist:
175x5

Burnout set:
135x8

Machine Flys, 3 plates, 2x10

1 hr 2 mins, 203 cals.

Pre: 3/4 Doomsday, 2 pumps TD carnitine. Wanted to use Decim8, but kids were asleep and didn’t want to have to use the bullet blender and risk waking the house up...
Intra: Same as usual.

Notes
Been playing around with AI to try to optimize my training, supplementation, and nutrition. One of the things I'm now looking at is my current early AM workout time with pre-WO nutrition vs my current intra-WO routine. In the end it might not be much of a difference, but I'm considering doing 1/2 scoop of whey + HBCD prior (probably with my pre-WO). Then more HBCD intra-WO. We'll see, we're talking small variations in timing here (15-20 mins at most likely) so not sure it's worth it, but might try just because.

Probably going to use my last dose of CurcuPrime this AM. So will probably pick up a few things on the SNS Halloween sale.

Sorry to hear you didn’t get the promotion man.

Steve Shaw has some great programs, that’s what I’ve been running for quite a while. My bench while nothing special has gotten a lot stronger.

 

[gphagan1]

Quick updates:

1) Cardio session on the bike, 30 mins Tues. Weight post was back below 163# so feeling better about that.
2) No workout Wed. Between being woken up early and my body just needing rest, I took it.
3) Noticing that without either PEA Relief or Joint Support / Cissus, shoulders have been feeling a little more creaky again - even with BASIS in the mix.
4) Didn't get the new job / promotion fellas. Definitely a disappointment, but now that a week or so has gone by I've let it go mostly.


Trying to catch lightning in a bottle this morning with my chest session again. Wed really should've been legs, but I ran my left knee into furniture the other day and really bruised it good. Figured extra rest for it wouldn't hurt. Was also going to do more accessory type work (floor press specifically), but was just listening to the Table Talk episode with Dr. Mike Israetel and he basically thinks floor press is the least effective exercise for chest - this was hypertrophy focused - but anyways, all that to say it made me question the movement. Also need for DBs in general and alternating exercises too. But that's for another day.

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

Bench Press:
45x10
95x8
135x6
Working sets,
155x5
165x3
175x1

Slingshot assist:
175x5

Burnout set:
135x8

Machine Flys, 3 plates, 2x10

1 hr 2 mins, 203 cals.

Pre: 3/4 Doomsday, 2 pumps TD carnitine. Wanted to use Decim8, but kids were asleep and didn’t want to have to use the bullet blender and risk waking the house up...
Intra: Same as usual.

Notes
Been playing around with AI to try to optimize my training, supplementation, and nutrition. One of the things I'm now looking at is my current early AM workout time with pre-WO nutrition vs my current intra-WO routine. In the end it might not be much of a difference, but I'm considering doing 1/2 scoop of whey + HBCD prior (probably with my pre-WO). Then more HBCD intra-WO. We'll see, we're talking small variations in timing here (15-20 mins at most likely) so not sure it's worth it, but might try just because.

Probably going to use my last dose of CurcuPrime this AM. So will probably pick up a few things on the SNS Halloween sale.

Sorry to hear you didn’t get the promotion man.

Steve Shaw has some great programs, that’s what I’ve been running for quite a while. My bench while nothing special has gotten a lot stronger.

I like some of Steve Shaw’s workouts as well….he wrote a variation of Chad Waterbury’s 10x3 workout that really increases strength, power, and explosiveness. I had always liked the 10x3 with 4x6 accessories, which is Waterbury’s, because it truly is a good power build program for strength and size. Shaw’s version is focused more towards strength, but very effective as well. Actually both are effective, but I would probably recommend Shaw’s version if more concerned with strength.
Seg, I actually missed that you didn’t get the promotion. Don’t let it get to you….you’ll have another opportunity come your way. Just keep doing a good job at what you’re doing now, and it will come to you.

 

[Segansational]

A slingshot is not going to give better hypertrophy stimulus than a Floorpress. Even though it’s a bigger ROM, the load is reduced for such a range that it really only is going to stimulate the top half of the range. Floorpress would probably have even more effectively-loaded ROM overall. I know for own leverages, I am only a few inches away from touching.

I find myself floor press has the bar pretty elevated off my chest. I'll have to take a picture as ROM seems very short on me.

Not going to abandon the movement, just thinking about where/when to use it.

I am with @Hyde here, for your goals the floor press is going to be superior to the slingshot. Also when it comes to strength, I would not worry about how hypertrophic the movement is for your chest. The benefit to starting strength is going to be the real supplier of progress in your situation. Plus there is still a decent amount of ROM with the floor press to give some hypertrophy. If you are doing full ROM benching as yur main lift you are getting plenty of stretch from that which is what Dr. Mike focuses on. That being said, you probably shouldn't be trying to employ a lot of Dr. Mikes training philosophies while strength training. Everything he talks about regarding form, ROM and TUT is geared for hypertrophy, and makes lighter weights more challenging. That is the exact oppsosite of what you want training for strength where explosiveness and efficiency of movement are the main focus. You want to focus on progressive overload and weak point training.

Well, I'd say right now I'm going for a balance of hypertrophy and strength, given I am no longer planning for a PL meet this year. Right now though short term goal is cut to 160# or just a bit below, then slowly build back up. So hybrid goals.

Sorry to hear you didn’t get the promotion man.

Steve Shaw has some great programs, that’s what I’ve been running for quite a while. My bench while nothing special has gotten a lot stronger.

Thanks man, it was a bummer for sure as I came out of the interview thinking I had nailed it.

I like some of Steve Shaw’s workouts as well….he wrote a variation of Chad Waterbury’s 10x3 workout that really increases strength, power, and explosiveness. I had always liked the 10x3 with 4x6 accessories, which is Waterbury’s, because it truly is a good power build program for strength and size. Shaw’s version is focused more towards strength, but very effective as well. Actually both are effective, but I would probably recommend Shaw’s version if more concerned with strength.
Seg, I actually missed that you didn’t get the promotion. Don’t let it get to you….you’ll have another opportunity come your way. Just keep doing a good job at what you’re doing now, and it will come to you.

Will look into those programs.

Yeah, it's tough as I always do "well" on interviews, but rejection and being runner up is never a great feeling. But for now, I'll focus on what's ahead of me.

This AM cardio, 30:07, 174 cals on the bike.

Happy Halloween!

 

[MrKleen73]

Awww, okay, I missed the part when you decided not to do the meet. I had been out so long I couldn't read back through all of the logs. I also missed seeing the part about not getting the promotion, sorry to hear that.

Honestly at this point, you might just think about doing a down set or 2 of your working sets with no slingshot. That way all lifts are raw, but you can get more volume, and practice on the main movement. Having a short time to lift, I think less exercises will allow more volume, and actual practice on the movements.

 

[Dustin07]

I like having a heavy + slingshot day about once a week or roughly every third session. Right now I basically try to fit in a 3x5, a banded/speed/volume day, and then I "enjoy" my heavy / sling shot day which typically ends up being a bro sesh.

That did get me to my 300lb PR. But running CUBE I think the heaviest bench I hit was 92% of my max during my training cycle, which emphasis on comp style reps and AMRAPs and it led to my next PR, 305lbs. However that 305lb PR is more exciting to me because when I hit it, it was MUCH cleaner, a legit 305lb bench that I know would have been meet quality, where as my 300lb PR was much sloppier and more of a grind.

That said I missed my 305 attempt on my week 6 PR attempt, ate and slept and came back and hit it on week 7 when I tried again. so I think that running CUBE built a much stronger base and I also think that occasional heavy weight stimulus benefits me.

using slingshot the way I am now is because its fun, not because I'm chasing a PR. If I go back into a strength cycle it will likely be tossed into the gym bag for a month.


this was week 4 on CUBE for me:

 

[Hyde]

Yeah the Cube Predator was basically linear progression on strength work, a couple high rep backoffs after that heavier work, often a tough related secondary movement, then a bunch of hypertrophy work after that. Takes lots of time and energy.

Not really a sustainable program, or one that can be done in an hour.

 

[akboom87]

I find myself floor press has the bar pretty elevated off my chest. I'll have to take a picture as ROM seems very short on me.

Not going to abandon the movement, just thinking about where/when to use it.



Well, I'd say right now I'm going for a balance of hypertrophy and strength, given I am no longer planning for a PL meet this year. Right now though short term goal is cut to 160# or just a bit below, then slowly build back up. So hybrid goals.



Thanks man, it was a bummer for sure as I came out of the interview thinking I had nailed it.



Will look into those programs.

Yeah, it's tough as I always do "well" on interviews, but rejection and being runner up is never a great feeling. But for now, I'll focus on what's ahead of me.

This AM cardio, 30:07, 174 cals on the bike.

Happy Halloween!

When in doubt go for the bulk

Happy Halloween!!!

 

[Segansational]

Awww, okay, I missed the part when you decided not to do the meet. I had been out so long I couldn't read back through all of the logs. I also missed seeing the part about not getting the promotion, sorry to hear that.

Honestly at this point, you might just think about doing a down set or 2 of your working sets with no slingshot. That way all lifts are raw, but you can get more volume, and practice on the main movement. Having a short time to lift, I think less exercises will allow more volume, and actual practice on the movements.

Yeah, no worries. It was a little while ago when I decided to go back into cut mode for now. Been making good progress so far. Yesterday's official weight check in was 162.0# on the dot.

So far that's -9.2# down in 8 weeks.

When in doubt go for the bulk

Happy Halloween!!!

Haha, been working hard to get lean, want to build on the momentum here - not go backwards!!

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

TRX squats, 3x10
TRX alt lunges, 2x10
Plate raised calf raises, 3x10
RDLs, 1" bar, 2x10
Seated leg ext, 3 plates, 3x10
Front Squats, 1" bar +40# x 3x6

Russian medicine ball crunches x Russian medicine ball twists, 2x10 / 2x8

49:55, 176 cals.

Pre: 1 scoop Total War, 4 caps HYDRO3
Intra: Same as usual.

Notes.
Today was a father son workout. Had him do the beginning with me until he got bored. He did good though, got through all of the warm ups, 2 sets of squats, 1 set of lunges, and he liked doing the calf raises so did all of the sets with me. He finished with some punching bag.

Nothing too heavy for me today since my back was bugging me since yesterday. Quads felt it though all throughout today.

 

[akboom87]

Yeah, no worries. It was a little while ago when I decided to go back into cut mode for now. Been making good progress so far. Yesterday's official weight check in was 162.0# on the dot.

So far that's -9.2# down in 8 weeks.

Haha, been working hard to get lean, want to build on the momentum here - not go backwards!!

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

TRX squats, 3x10
TRX alt lunges, 2x10
Plate raised calf raises, 3x10
RDLs, 1" bar, 2x10
Seated leg ext, 3 plates, 3x10
Front Squats, 1" bar +40# x 3x6

Russian medicine ball crunches x Russian medicine ball twists, 2x10 / 2x8

49:55, 176 cals.

Pre: 1 scoop Total War, 4 caps HYDRO3
Intra: Same as usual.

Notes.
Today was a father son workout. Had him do the beginning with me until he got bored. He did good though, got through all of the warm ups, 2 sets of squats, 1 set of lunges, and he liked doing the calf raises so did all of the sets with me. He finished with some punching bag.

Nothing too heavy for me today since my back was bugging me since yesterday. Quads felt it though all throughout today.

I know man just joking, you are putting in great work and keep it up!!

 

[Hyde]

Cool you got to teach your son!

 

[Segansational]

Ended up doing a lot of yard work yesterday:

Dug holes and planted 4 bushes to create a hedge, hauled a lot of dirt, etc. So was already pretty exhausted physically from the morning and then went and played some pickleball in the afternoon. Ended up clocking close to 20k steps yesterday. My right shoulder is feeling it though today. Raising my arm up or out feels a bit sore and my right elbow also was not happy last evening.

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

Dead Hangs, 2 x 10 sec.

Neutral Grip Pull Ups - these just didn’t feel right, felt lopsided like I was over compensating on the left side given my shoulder/elbow issues. So stopped after 2 reps.

Seated Cable Rows:
3 plates x 10
5 plates x 3 x 10

Deadlifts, Swissies Grip:
45x10
95x8
135x3x6 - banded pullaparts prior, belted.

Right shoulder didn’t love even the pull aparts, so didn't give it full ROM stretch. Today was just keeping things moving given injuries.

1" bar RDLs, 2x10 - made these feel heavy today, just really focusing on core bracing.

45:48, 130 cals.

Pre: 1 scoop Decim8, 3 caps VasoforceXT, 2 pumps TD carnitine, 2 pumps Napalm Xtreme.
Intra: Same as usual

Notes
Time change has not been helpful to our family at least. Still ended up tired and barely getting out of bed this AM by 6. So today's session already was going to get cut short. Almost skipped it all together.

Napalm Xtreme first dose pre-WO this AM. Stuff does not smell particularly pleasant, and you can tell there's stuff in it, kinda had some chunks that needed to get rubbed in.

I will say that as I'm getting leaner and closer to 160, my shape is definitely looking better in the mirror. Much clearer definition gives me that block like muscularity, particularly in my triceps and chest.

 

[Segansational]

Fatigue is absolutely crushing me this morning! Dang, haven't felt this overworked in a while. May need to evaluate remainder of this week. Also with how my shoulder is feeling, benching/pressing may be out on Wed. We'll see...

Official Weight Check In: 163.4#

Blew up this weekend, probably due to last evening's coconut curry / green Thai with a bunch of jasmine rice.

 

[Dustin07]

Yeah the Cube Predator was basically linear progression on strength work, a couple high rep backoffs after that heavier work, often a tough related secondary movement, then a bunch of hypertrophy work after that. Takes lots of time and energy.

Not really a sustainable program, or one that can be done in an hour.

Yeah an hour would definitely be pushing it. I think the point I was trying to make when comparing my own approaches to my last two PRs was that with Cube the emphasis was more on control, pause/comp style, and rarely touching heavy weight (relative to 1RM) but the finished product for me was a much cleaner PR, so I think the program definitely had merit and likely was more effective for me than when I rotate back and forth touching the heavy stuff more often.

Notes.
Today was a father son workout.

Gotta love a good weekend bro sesh!

Ended up clocking close to 20k steps yesterday.

Fatigue is absolutely crushing me this morning!

man thats too bad, sink into our rotation back into standard time and let your body drink up that natural healthy circadian rhythm !

 

[Segansational]

OK, a little update fellas.

Monday afternoon came around and I was hit with a sudden wave of nausea. Felt terrible, so called out sick the rest of the day (which I never do) and ended up sleeping it off the next 5 hours. No lunch, no dinner, could barely motivate myself to get out of bed. Headache and overall queasiness kept me sidelined.

I have two theories, both of which may be true:

1) Food poisoning? Had some Thai takeout which tasted good, but the place we ordered from has had hit or miss reviews.
2) Combo of Decim8, coffee, and Napalm Xtreme with the yohimbine in it. When the Napalm finally got into the blood stream, it may have put me over the edge as I did find my armpits sweating good initially.

Or, it might've just been finally catching the cold circulating my household.

Either way, I ate very light yesterday and only by dinner mostly got back to normal (some chicken, green beans, and sweet potato). Been off all supps completely since Mon morning, basics included. No workouts obviously as I've been fatigued.

This AM is my first attempt back at normal life. Easing in with just some cardio on the bike, plus 2 pumps TD carnitine plus usual intra EAAs/electrolytes/choline/creatine. 42:39, 257 cals.

Will wait to see how this week pans out before adding back in Napalm Xtreme next week, and will start off only with 1 pump vs 2 to begin. Also, no high stim for me while on it just to be safe.

 

[Dustin07]

Also, no high stim for me while on it just to be safe.

I go back and forth there. I love the ritual of pounding my pump addict preWO but I also somehow often feel "cleaner" when I raw dog a session and often times if I'm fed, once I get into a groove I don't even notice the difference. I think what I get from a preWO more than anything (besides mental aspect) is the endurance to go deeper into a session.

 

[Segansational]

I go back and forth there. I love the ritual of pounding my pump addict preWO but I also somehow often feel "cleaner" when I raw dog a session and often times if I'm fed, once I get into a groove I don't even notice the difference. I think what I get from a preWO more than anything (besides mental aspect) is the endurance to go deeper into a session.

Definitely is something to the ritual aspect for me too. It is "on brand" for me with my type A tendencies and the same (bad) habits with sweets, alcohol, energy drinks, etc. So, to that point I am likely just too reliant on caffeine too and need a stim break soon.

But that borderline obsessive compulsive type behavior is probably what makes many of us gym rats successful and consistent day in, day out in the gym. So just need to continue to channel that drive positively!

Anyways, this AM was accessory chest day. Started off with Floor Presses

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

Rotator cuff resistance band exercises

Floor Press:
45x10
95x8
115x8
125x6
125x7

Bench Press:
135x3x8
This felt heavy this AM jumping right into it.

Dips x 5 - stopped as my right shoulder still wasn't feeling up to this yet.

Machine flys, 3 plates x 9,10

1 hr 9 mins, 173 cals.

Pre: 1 scoop Total War, 4 caps HYDRO3.
Intra: Same as usual.

 

[Segansational]

Well, if anything good came out of being sick and not eating, I dipped under 160# yesterday and officially today weighed in on the dot.

Weight check in: 160.0#
BF: 14.7%

Obviously not how I want to achieve weight, but recording for data purposes...