akboom87
Well-known member
Been wanting to try out the focus XT
Segansational's Motivation Log
- Thread starter Segansational
- Start date
sns8778
Board Sponsor
I look forward to hearing how you like it when you try it.
All the flavors are good and there's one new one left to announce
The Peach rings may be be the best tasting supplement I've ever tried, and that's saying a lot because I'm not normally a big fan of peach.
gphagan1
Legend
Yeah it’s according to cup size and how strong you brew it. It’s so smooth I brew it probably twice as strong as label. But I’m sure it’s more than 200 mg in an 8 ounce cup. But it’s really hard to compare or tell the caffeine amount in coffee compared to your pre-workouts, because all that’s in the coffee is the caffeine, but the pre-workouts have so many more ingredients. Speaking of pre-workouts, I want to try the new Focus XT Peach Rings flavor. But I agree I love a good strong fresh cup of coffee on a cold morning.
Here’s what another AI says.
AI Overview
A brewed 8-ounce cup of Death Wish Coffee contains approximately 400 mg of caffeine, based on third-party tests, with some sources finding even higher amounts up to 728 mg. The company's recommended brewing ratio is 2.5 tablespoons per 6 ounces of water, and the final caffeine content depends on this ratio, the specific brewing method, and other factors.
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Segansational
Well-known member
A few updates to life and log:
First, Thanksgiving went well. My wife did a ton of cooking (essentially 2 days worth) and it was a very nice family gathering. But as soon as it was over the next day everything was stripped and any trace of fall decorations were gone! While I didn’t have the motivation to do this, I got roped into clearing the house of the tables, chairs, etc.
Yesterday I was really struggling mentally. Just had zero motivation or holiday spirit. But my wife was in full homemaker mode, so all of the Xmas decorations went up and we bought a tree in the rain. It looks great, but I was just too elsewhere.
Also, did my first intake meeting with Marek Health. The health coach I met with was personable and had good "bedside" manner, but I was surprised to learn that the upfront cost was just the meeting. No labs included. That's an extra - and very expensive IMO ($450 min) - additional cost. Honestly felt kinda swindled. I'll probably still bite the bullet and pay for the labs since otherwise I'm out the upfront money, but seems a little like a money grab...
Decided to also grab the Black Friday RP Strength deal. Opted for a 6 month membership upfront to give it a real go. Just was feeling like I needed a change to spark some new growth. Today was the first workout.
RP Strength - Black Adam Template
Warm ups,
Foam rolling / stretching
Bird Dogs x10,5,3
Rotator cuff ex, 2x12,12
BB Bent Rows:
Warm ups,
45x12
65x8
95x4
Working sets,
115x2x5 (3 RIR)
Neutral grip pull ups x 5,4 (3 RIR)
Incline Bench Press:
Warm ups,
45x12
75x8
95x4
Working sets,
125x2x6 (3 RIR)
That took about 52 mins total. Still had DB Press and Upright Rows left, but ran out of time.
Pre: 2 scoops Superhuman Pump, 2 caps Recovery Fix, 1 pump Napalm Xtreme.
Intra-WO: Same as usual.
Official Weight Check: 159.2#
BF: 14.6%
Officially only up 1# over the Thanksgiving holiday, so that's a win!
Thoughts
Today was the first time playing with the app and also noting there's a lot of warm up exercises built in, I'm going to need to allot myself more time in the mornings to compete the full workout. I got through about half today.
Black Adam Template is chest/back emphasis, which for me sounds perfect. I had to swap out one or two exercises just based on equipment I have available. This week is all a trial week for me though, as I'm traveling for work tomorrow/Wed. Not quite sure how to end the workout early, but still playing around with it.
First, Thanksgiving went well. My wife did a ton of cooking (essentially 2 days worth) and it was a very nice family gathering. But as soon as it was over the next day everything was stripped and any trace of fall decorations were gone! While I didn’t have the motivation to do this, I got roped into clearing the house of the tables, chairs, etc.
Yesterday I was really struggling mentally. Just had zero motivation or holiday spirit. But my wife was in full homemaker mode, so all of the Xmas decorations went up and we bought a tree in the rain. It looks great, but I was just too elsewhere.
Also, did my first intake meeting with Marek Health. The health coach I met with was personable and had good "bedside" manner, but I was surprised to learn that the upfront cost was just the meeting. No labs included. That's an extra - and very expensive IMO ($450 min) - additional cost. Honestly felt kinda swindled. I'll probably still bite the bullet and pay for the labs since otherwise I'm out the upfront money, but seems a little like a money grab...
Decided to also grab the Black Friday RP Strength deal. Opted for a 6 month membership upfront to give it a real go. Just was feeling like I needed a change to spark some new growth. Today was the first workout.
RP Strength - Black Adam Template
Warm ups,
Foam rolling / stretching
Bird Dogs x10,5,3
Rotator cuff ex, 2x12,12
BB Bent Rows:
Warm ups,
45x12
65x8
95x4
Working sets,
115x2x5 (3 RIR)
Neutral grip pull ups x 5,4 (3 RIR)
Incline Bench Press:
Warm ups,
45x12
75x8
95x4
Working sets,
125x2x6 (3 RIR)
That took about 52 mins total. Still had DB Press and Upright Rows left, but ran out of time.
Pre: 2 scoops Superhuman Pump, 2 caps Recovery Fix, 1 pump Napalm Xtreme.
Intra-WO: Same as usual.
Official Weight Check: 159.2#
BF: 14.6%
Officially only up 1# over the Thanksgiving holiday, so that's a win!
Thoughts
Today was the first time playing with the app and also noting there's a lot of warm up exercises built in, I'm going to need to allot myself more time in the mornings to compete the full workout. I got through about half today.
Black Adam Template is chest/back emphasis, which for me sounds perfect. I had to swap out one or two exercises just based on equipment I have available. This week is all a trial week for me though, as I'm traveling for work tomorrow/Wed. Not quite sure how to end the workout early, but still playing around with it.
Dustin07
Legend
I really like to brew a cup of hot water on the keurig and add focus xt to that- its great hot or cold tbh
LOL yeah thanksgiving was 4 days of chaos. By Sunday I coudn't wait to go back to work.
Segansational
Well-known member
GreenMachineX
Well-known member
Are your upright rows with DBs or Bar? I’ve recently been doing them with DBs and absolutely love it.
Segansational
Well-known member
Day 2 of Meso 1 - Black Adam Template.
Considering setting up a separate log for 2026, focused in on RP Mesocycles and maybe some details on my Marek experience...
Got up a little earlier today, but still snoozed a bunch. So still didn't complete my full WO, but here were the exercises.
Working sets below:
Lying Biceps Curls, 3 sets
EZ bar Skull Crushers, 2 sets
Close Grip Bench Press, 2 sets
Barbell Good Mornings, 1 set
58:40, 193 cals.
Didn’t have time to do Barbell Squats, so will be light on my legs this week unless I opt to make it up at some point.
Pre/Intra: Same as yesterday's.
Flight out this afternoon and hoping the weather doesn't cause any delays!
Considering setting up a separate log for 2026, focused in on RP Mesocycles and maybe some details on my Marek experience...
Got up a little earlier today, but still snoozed a bunch. So still didn't complete my full WO, but here were the exercises.
Working sets below:
Lying Biceps Curls, 3 sets
EZ bar Skull Crushers, 2 sets
Close Grip Bench Press, 2 sets
Barbell Good Mornings, 1 set
58:40, 193 cals.
Didn’t have time to do Barbell Squats, so will be light on my legs this week unless I opt to make it up at some point.
Pre/Intra: Same as yesterday's.
Flight out this afternoon and hoping the weather doesn't cause any delays!
Segansational
Well-known member
Day 3, Meso 1 - Black Adam Template
Got in a good workout at the Planet Fitness in town. Very nice facility, large, open/not crowded, lots of good equipment and clean. So was able to do most of my workout without much adjustment.
High-level, here were the exercises:
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Treadmill warm up, 5 mins.
Bench Press, 2 sets
DB Press, Low Incline, 2 sets
DB lateral raises, 3 sets
Deadlifts, 2 sets
Assisted neutral grip pull ups, 2 sets
~1 hr 20 mins, 364 cals.
Pre: 1/2 scoop C4 packet, 2 caps Recovery Fix
Intra: Bottle of Gatorade
Invalid Link Removed
Got in a good workout at the Planet Fitness in town. Very nice facility, large, open/not crowded, lots of good equipment and clean. So was able to do most of my workout without much adjustment.
High-level, here were the exercises:
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Treadmill warm up, 5 mins.
Bench Press, 2 sets
DB Press, Low Incline, 2 sets
DB lateral raises, 3 sets
Deadlifts, 2 sets
Assisted neutral grip pull ups, 2 sets
~1 hr 20 mins, 364 cals.
Pre: 1/2 scoop C4 packet, 2 caps Recovery Fix
Intra: Bottle of Gatorade
Invalid Link Removed
Segansational
Well-known member
Here's the main area:
akboom87
Well-known member
Wow that is a nice looking PF !
GreenMachineX
Well-known member
Planet fitness has barbells??? Always thought that was “lunk alert” equipment lol
Dustin07
Legend
hard working internet trolls and assholes like me finally got them to switch from free pizza to free weights I think over the past couple years. I still hate them, but its better than a hotel gym in a pinch.
Segansational
Well-known member
Right?
I didn't see any lunk alarms in this one. There was both a deadlift platform with bumper weights section, and a Smith bench section by the DBs. Couldn't ask for more!
When I travel with one of my coworkers he has a PF Black Card, so free entry for me. It's the best case scenario. The hotel "gym" was 2 treadmills and 1 elliptical apparently, lol.
gphagan1
Legend
That sounds like a special one of a kind PF, because I’ve never seen one with a Deadlift platform. Maybe they are starting to figure it out.
Hyde
Legend
Bless my soul: never thought I’d see a PF with barbells (and platform, no less). Guess they have been forced to adapt with the times to avoid competition from the likes of Crunch, etc. With every soccer mom now knowing what a squat and lunge is, they can’t lean into the free weights are for morons card anymore. People aren’t scared of fitness to the degree they were 15 years ago; it’s become sexy. CrossFit probably had a lot to do with that, then social media influencing the younger generations brought it home.
Dustin07
Legend
the one in Tacoma between work and home for me has all kinds of silly things like tanning beds. my wife likes to tan the week or so prior to going on vacation and at one point I told her maybe she should just get the membership at pf cause it was like $25/month for unlimited tanning vs whatever she pays per tanning session, which I think is probably higher than that, lol.
the Lord has blessed the gymbros. our time has come.
akboom87
Well-known member
What program are you running, I must have missed it if you had said already.
Segansational
Well-known member
I just started with RP Strength Hypertrophy app. So this is one of the pre-made templates, a 5x per week one called Black Adam. It's been interesting given that it's never just one or two bodyparts, but multiple exercises each WO that I wouldn't on my own combine (eg, bench and deads on same day). But it's primary focus and then maintenance type focus extra movements.
We'll see if I'll be able to keep up with it. Yesterday I ended up skipping because I was just dead tired. Now that was a combo of travel, being woken up by my kids at night, etc. But I'd imagine fatigue of a different type is also partly responsible.
Learning my own RIRs and getting used to that balance of pushing hard enough vs underestimating is also interesting. So all learning phase right now!
Segansational
Well-known member
Meso 1, Day 4, Black Adam:
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Working sets:
Stiff legged DLs, 1 set
Seated leg ext, 2 sets
BB Biceps curls, 3 sets
Dips, 2 sets
Push Ups, 2 sets
Interestingly the last two bodyweight exercises I started with lower reps and found I was ready to do more on set #2 in both cases.
1 hr 8 mins, 144 cals.
Pre: 2 scoops Superhuman Pump, 2 caps Recovery Fix, 1 pump Napalm Xtreme
Intra: Same as usual.
Official Weight Check: 160.2# (+1.0#)
BF: 14.7% (+0.1%)
Notes
Needed a day off yesterday, so just took it. The Template is 5 days/wk, Mon-Fri, but I may try to build in a midweek day off or cardio only day to give my body a little break in between given it's semi full body.
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Working sets:
Stiff legged DLs, 1 set
Seated leg ext, 2 sets
BB Biceps curls, 3 sets
Dips, 2 sets
Push Ups, 2 sets
Interestingly the last two bodyweight exercises I started with lower reps and found I was ready to do more on set #2 in both cases.
1 hr 8 mins, 144 cals.
Pre: 2 scoops Superhuman Pump, 2 caps Recovery Fix, 1 pump Napalm Xtreme
Intra: Same as usual.
Official Weight Check: 160.2# (+1.0#)
BF: 14.7% (+0.1%)
Notes
Needed a day off yesterday, so just took it. The Template is 5 days/wk, Mon-Fri, but I may try to build in a midweek day off or cardio only day to give my body a little break in between given it's semi full body.
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Segansational
Well-known member
Segansational
Well-known member
Short & sweet this morning. Last day of Week 1 workouts.
Warm ups:
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Working sets:
DB upright rows, 3 sets
Chinups, 2 sets
Machine Chest Press, 2 sets
DB incline flys, 2 sets
~37 mins.
Pre: Same as yesterday.
Intra: Same as yesterday.
Notes
Short on time again, so rushed a little bit and skipped one exercise (BB flexion rows). Looking ahead to Monday's WO, it looks like the app is switching up order of exercises and in some cases adding sets for exercises I missed this week. Also drops from 3 RIR to 2 RIR. Not sure how well I can really judge my RIRs yet, much less the difference of 1 rep, but still early on so assume I'll get the hang of it - or at least close enough.
Warm ups:
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Working sets:
DB upright rows, 3 sets
Chinups, 2 sets
Machine Chest Press, 2 sets
DB incline flys, 2 sets
~37 mins.
Pre: Same as yesterday.
Intra: Same as yesterday.
Notes
Short on time again, so rushed a little bit and skipped one exercise (BB flexion rows). Looking ahead to Monday's WO, it looks like the app is switching up order of exercises and in some cases adding sets for exercises I missed this week. Also drops from 3 RIR to 2 RIR. Not sure how well I can really judge my RIRs yet, much less the difference of 1 rep, but still early on so assume I'll get the hang of it - or at least close enough.
Hyde
Legend
You will get better over time - when in doubt, push a little harder; there’s usually more there than most people realize unless you have recently been going to failure on a particular movement.
Squat for example I never go to failure, so sometimes I underestimate how much I have in the tank. I told my spotter I would do 5-8 on my AMRAP yesterday, hoping for at least 6 but thinking 8 would be unlikely. He was yelling at me through the set and although the last 3 were quite hard, I was surprised to end up at 8 reps knowing I definitely had at least one more in me. I figured 8 would be 0RIR, but there was definitely 1-2 more if I went full Dorian Yates on it.
Let me know how the Mr. White goes when you try it! That is a thoughtfully designed stim complex, and I wonder how it feels & performs with the GABA. Seems like it would be too intense without it.
Segansational
Well-known member
Yeah, my assumption is that this first week is really just getting adjusted to it all, but that I'm undershooting both weight and reps. But principle wise, that's probably better to start lighter vs getting too fatigued too early in the meso. It's also interesting to only do say a 1 or 2 real working set for some of these more "maintenance" muscle groups.
Will let you know on the Mr. White! I probably won't need to go above 1-1.5 scoops on this one.
Segansational
Well-known member
Meso 1, Week 2.
Warm ups,
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Rotator cuff ex, resistance bands 2x12,12
Working sets,
Neutral Grip Pull ups, 3 sets
Incline Bench Press, 2 sets
Flat Bench DB Press, 1 set
BB Rows, 2 sets
Ran out of time at 1 hr 1 mins, 169 cals. Didn't get to BB upright rows, so time management is still an issue...
Pre: 1 scoop Mr. White, 2 caps Recovery Fix, 1.5 pumps Carnitine Gel.
Intra: Same as usual, although switched intra carbs to Glycofuse (1/2 scoop).
Official Weight Check-in: 161.6# (+1.4#)
BF: 14.9% (+0.2%)
Notes
So, this is the first week the app is prescribing reps to start with 2 RIR targets. First couple of exercises seem to be spot on with weight/rep count.
For @Hyde, Mr. White has that medicinal taste - so you know it's gonna be good!
1 scoop was actually a little light on effects, no jitters though, but not as much "punch" as I was expecting. I'll try 1.5 scoops next time.
Also noting that my weekend was a little loose with eating as we took the kids to Hershey - chocolate capital of the world! Had a Reese's milkshake. It was glorious. All that to say, I've also been upping my cals a bit this month more to maintenance before dropping into another harder "cut" phase come Jan. Aiming to maintain ~160-162# over this period. While I'd like to see a bit more ab definition, I'm already seeing benefit in my physique with muscles feeling rounded and full.
Warm ups,
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Rotator cuff ex, resistance bands 2x12,12
Working sets,
Neutral Grip Pull ups, 3 sets
Incline Bench Press, 2 sets
Flat Bench DB Press, 1 set
BB Rows, 2 sets
Ran out of time at 1 hr 1 mins, 169 cals. Didn't get to BB upright rows, so time management is still an issue...
Pre: 1 scoop Mr. White, 2 caps Recovery Fix, 1.5 pumps Carnitine Gel.
Intra: Same as usual, although switched intra carbs to Glycofuse (1/2 scoop).
Official Weight Check-in: 161.6# (+1.4#)
BF: 14.9% (+0.2%)
Notes
So, this is the first week the app is prescribing reps to start with 2 RIR targets. First couple of exercises seem to be spot on with weight/rep count.
For @Hyde, Mr. White has that medicinal taste - so you know it's gonna be good!
1 scoop was actually a little light on effects, no jitters though, but not as much "punch" as I was expecting. I'll try 1.5 scoops next time. Also noting that my weekend was a little loose with eating as we took the kids to Hershey - chocolate capital of the world! Had a Reese's milkshake. It was glorious. All that to say, I've also been upping my cals a bit this month more to maintenance before dropping into another harder "cut" phase come Jan. Aiming to maintain ~160-162# over this period. While I'd like to see a bit more ab definition, I'm already seeing benefit in my physique with muscles feeling rounded and full.
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gphagan1
Legend
It was wild the first time I took my wife and boys, when they were younger, to Hershey. The whole area smells like chocolate, and they were in heaven. I bet that Reese’s milkshake was delicious.Meso 1, Week 2.
Warm ups,
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Rotator cuff ex, resistance bands 2x12,12
Working sets,
Neutral Grip Pull ups, 3 sets
Incline Bench Press, 2 sets
Flat Bench DB Press, 1 set
BB Rows, 2 sets
Ran out of time at 1 hr 1 mins, 169 cals. Didn't get to BB upright rows, so time management is still an issue...
Pre: 1 scoop Mr. White, 2 caps Recovery Fix, 1.5 pumps Carnitine Gel.
Intra: Same as usual, although switched intra carbs to Glycofuse (1/2 scoop).
Official Weight Check-in: 161.6# (+1.4#)
BF: 14.9% (+0.2%)
Notes
So, this is the first week the app is prescribing reps to start with 2 RIR targets. First couple of exercises seem to be spot on with weight/rep count.
For @Hyde, Mr. White has that medicinal taste - so you know it's gonna be good!
Also noting that my weekend was a little loose with eating as we took the kids to Hershey - chocolate capital of the world! Had a Reese's milkshake. It was glorious. All that to say, I've also been upping my cals a bit this month more to maintenance before dropping into another harder "cut" phase come Jan. Aiming to maintain ~160-162# over this period. While I'd like to see a bit more ab definition, I'm already seeing benefit in my physique with muscles feeling rounded and full.
akboom87
Well-known member
Like Hyde said it will take a few meso’s to narrow down rir. Think it was around my 3rd I started clueing in closer. Also using the myo reps was a great way to make sure I was getting in the stimulus. Also playing around with cutting rest time down can factor as well.Meso 1, Week 2.
Warm ups,
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Rotator cuff ex, resistance bands 2x12,12
Working sets,
Neutral Grip Pull ups, 3 sets
Incline Bench Press, 2 sets
Flat Bench DB Press, 1 set
BB Rows, 2 sets
Ran out of time at 1 hr 1 mins, 169 cals. Didn't get to BB upright rows, so time management is still an issue...
Pre: 1 scoop Mr. White, 2 caps Recovery Fix, 1.5 pumps Carnitine Gel.
Intra: Same as usual, although switched intra carbs to Glycofuse (1/2 scoop).
Official Weight Check-in: 161.6# (+1.4#)
BF: 14.9% (+0.2%)
Notes
So, this is the first week the app is prescribing reps to start with 2 RIR targets. First couple of exercises seem to be spot on with weight/rep count.
For @Hyde, Mr. White has that medicinal taste - so you know it's gonna be good!
Also noting that my weekend was a little loose with eating as we took the kids to Hershey - chocolate capital of the world! Had a Reese's milkshake. It was glorious. All that to say, I've also been upping my cals a bit this month more to maintenance before dropping into another harder "cut" phase come Jan. Aiming to maintain ~160-162# over this period. While I'd like to see a bit more ab definition, I'm already seeing benefit in my physique with muscles feeling rounded and full.
Segansational
Well-known member
Oh yeah, even picked up these babies while there! I'm not a huge candy person, but Reese's are my weakness.It was wild the first time I took my wife and boys, when they were younger, to Hershey. The whole area smells like chocolate, and they were in heaven. I bet that Reese’s milkshake was delicious.
It was nice. The kids had fun doing the little animatronic ride they have and at night we did the drive thru light display, which was impressive with the number of displays they had up. Probably a good 30 mins.
Don't think I'm at the myo rep stage yet, at least it hasn't programmed them, but again I'm using a pre made template. But this week the last set is 2 RIR with no prescribed reps, so I guess I could go a little past "prescribed".
View attachment 257170
Segansational
Well-known member
Well, I have gotten feedback from the app that basically anything under 5-6 reps is too heavy for the purpose of hitting the goal. Again, it's tailored for hypertrophy first though, not necessarily pure strength.
Segansational
Well-known member
Family sleep troubles and work challenges are leading to some real mental exhaustion lately. Just keeps piling up.
Anyways, yesterday I did my arms/chest focused day, and today I opted to do cardio session instead - plus 2 working sets of squats I missed yesterday.
Mid-week unofficial weigh in: 158.6#
BF: 14.5%
I know this drop is mostly water weight post-bike session (30 mins, 191 cals), plus a little lower food intake yesterday, but I'll take it.
Oh, forgot to mention:
Left hammy cramped up on me post squats! First time that's happened tbh, but I think it was a combo of BB good mornings yesterday + bike + squats today + probably not enough hydration. Foam rolled it out and was fine after.
Anyways, yesterday I did my arms/chest focused day, and today I opted to do cardio session instead - plus 2 working sets of squats I missed yesterday.
Mid-week unofficial weigh in: 158.6#
BF: 14.5%
I know this drop is mostly water weight post-bike session (30 mins, 191 cals), plus a little lower food intake yesterday, but I'll take it.
Oh, forgot to mention:
Left hammy cramped up on me post squats! First time that's happened tbh, but I think it was a combo of BB good mornings yesterday + bike + squats today + probably not enough hydration. Foam rolled it out and was fine after.
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gphagan1
Legend
Man I hate cramps, especially in the hamstrings. And it’s really rough after doing squats. You’re probably right that it’s a combination of all the leg work, and maybe needing more hydration. As far as that goes when you’re under a lot of stress the increase in cortisol can lead to more cramps. Although that’s usually in the neck and shoulders, but it can affect anywhere on the body. Usually being well hydrated also prevents cramping from cortisol issues.
Dustin07
Legend
this is my experience as well. There are a lot of people pushing the idea that 4-6 reps is going to stimulate hypertrophy. Maybe for some people it does. maybe those people are new lifters and ANY lifting will stimulate hypertrophy. But for me its gotta be more volume IMO.
but you know sometimes over time we find that studies were right they were right they were right and then the sample size finally breaks out into something larger and you realize oh, other people respond differently. People told me for YEARS that anything more than 5g of creatine was a waste that i'm just going to piss out. I always said I don't get it, I feel like a non responder to creatine with anything less than at least 10g.
NOW I'm seeing all these people talk about how 20g of creatine is a good dose. lol
SkRaw85
Legend
Same for me on the creatine, just bumped up to 15g a few months ago.
Dustin07
Legend
which one are you using? I have been horrible about it, only getting my creatine in maybe 3mg batches from various supplements I get from Steve. My buddy brought some shitty mono to work and it made me swell the stay puft marshmellow man which never happened before. I used musclepharm and redcon1 both for years megadosed with no issues, I just hate buying from such 'brand name' sources when sns/cel has high quality offerings.
SkRaw85
Legend
I’ve been on Creapure monohydrate, that fine German-engineered BMW shiz
I like it though, and I’ve been creatinine’ing for almost 30 years (both kidneys still attached)
Segansational
Well-known member
Interesting about the cortisol on cramping neck and shoulders. I definitely get knots and this weird sort of lower trap/high scap issue on my right hand side. I usually try to work it out with one of those massage guns, but it's different than a true "knot". Wonder if it's related? I assumed it was just something about scrunching my shoulders up while benching or something like that...
I’ve been on Creapure monohydrate, that fine German-engineered BMW shiz
I like it though, and I’ve been creatinine’ing for almost 30 years (both kidneys still attached)
I'm not brand loyal when it comes to creatine mono, but lately I've been using Nutrabio. They use a >99.98% pure tested version. I know they are rigorous with testing their supps and the pricing is always pretty good.
Segansational
Well-known member
Man... I know I sound like a broken record lately, but sleep is really taking a hit lately. Last night both kids were up multiple times and the last one was 4:45 AM, so there was really no going back to sleep at that point. Thought about skipping my WO, but did it anyways. Know I can't continue to operate this way for long - but right now I'm just sort of mentally on autopilot...
Meso 1, Week 2, Day 3.
Warm ups,
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Rotator cuff ex, resistance bands 2x12,12
Working sets,
Bench Press, 2 sets
Incline DB Press, 2 sets
DB Laterals, 4 sets
Didn’t get to the back section of today's WO as prescribed (deads & pull ups).
1 hr 2 mins, 179 cals.
Pre: 2 scoops Superhuman Pump, 2 caps Recovery Fix, 1 pump Napalm Xtreme
Intra: Same as previous.
Meso 1, Week 2, Day 3.
Warm ups,
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Cat Camels
Rotator cuff ex, resistance bands 2x12,12
Working sets,
Bench Press, 2 sets
Incline DB Press, 2 sets
DB Laterals, 4 sets
Didn’t get to the back section of today's WO as prescribed (deads & pull ups).
1 hr 2 mins, 179 cals.
Pre: 2 scoops Superhuman Pump, 2 caps Recovery Fix, 1 pump Napalm Xtreme
Intra: Same as previous.
akboom87
Well-known member
Awesome that you got it done this morning because yeah not much sleep! My two have been on a hot streak of get up early as of lately and like clockwork they are up at 6 am on Saturday morning
Dustin07
Legend
I’ve been on Creapure monohydrate, that fine German-engineered BMW shiz
I like it though, and I’ve been creatinine’ing for almost 30 years (both kidneys still attached)
good stuff I might give both creatines a look. I've used creatine for 20+ years myself and like I mentioned, always mega dosed no issues but the stuff my buddy bought recently about made my ring pinch my finger off I swelled up so much lol, never in my entire life of creatine have i retained so much water like that.
Awesome that you got it done this morning because yeah not much sleep! My two have been on a hot streak of get up early as of lately and like clockwork they are up at 6 am on Saturday morning
Segansational
Well-known member
Weekends for us are no problem. They're at the age now where they can get up in the morning on their own and turn on the TV by themselves. Instant babysitter!Awesome that you got it done this morning because yeah not much sleep! My two have been on a hot streak of get up early as of lately and like clockwork they are up at 6 am on Saturday morning
But yours are still pretty young if I remember?
I think I heard the megadose brain function studies are pretty small sample size. So while it might be promising that 5-7g for the avg male is still the tried and true dose.
Amen brother. My sleep has never been great, but unfortunately we're going through a rough patch at home. But I am taking ZMA also to help with the quality of the sleep, even if the total time is limited.
Generally it's between 10:30-11 PM. Fitbit records when it guesses you start your sleep cycle. Still probably going to sleep later than I should though, given my wake up is between 5:15-5:30 on average.
Segansational
Well-known member
Now that's what I'm talking about!
Good night's sleep with no kids waking me up, see the fitbit recording below. Did 1.5 scoops of Mr. White and it hit just right, was feeling real positive into this workout. Decided to just focus on completing yesterday's WO, so Deadlift/Pull Ups really as the main lifts. Was just grooving with my playlist, just some feel good hip hop beats. All seemed right with the world!
Meso 1, Week 2, Day 3 (cont.)
Warm ups,
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Dead Hangs, 2x10 sec
Cat Camels
Lacrosse ball work
Working sets,
Neutral Grip Deadlifts (Swissies Grip), 2 sets.
- Pulled in socks, belted with banded pullaparts since my upper trap/shoulder girdle was tight since yesterday.
Neutral Grip Pull Ups, 2 sets
52 mins, 154 cals.
Pre: 1.5 scoops Mr. White, 2 caps Recovery Fix, 2 pumps TD carnitine gel. @Hyde this dose of Mr White was
Intra: Same as prior.
Good night's sleep with no kids waking me up, see the fitbit recording below. Did 1.5 scoops of Mr. White and it hit just right, was feeling real positive into this workout. Decided to just focus on completing yesterday's WO, so Deadlift/Pull Ups really as the main lifts. Was just grooving with my playlist, just some feel good hip hop beats. All seemed right with the world!
Meso 1, Week 2, Day 3 (cont.)
Warm ups,
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Dead Hangs, 2x10 sec
Cat Camels
Lacrosse ball work
Working sets,
Neutral Grip Deadlifts (Swissies Grip), 2 sets.
- Pulled in socks, belted with banded pullaparts since my upper trap/shoulder girdle was tight since yesterday.
Neutral Grip Pull Ups, 2 sets
52 mins, 154 cals.
Pre: 1.5 scoops Mr. White, 2 caps Recovery Fix, 2 pumps TD carnitine gel. @Hyde this dose of Mr White was
Intra: Same as prior.
Dustin07
Legend
Segansational
Well-known member
Hey, more power to you!
For us between the two kids, we're not back home all together until 5:30-5:45 (and that's only on days where kids don't have activities after school), dinner prep until 6:30, family dinner together, then bed time routine with kids begins at 7:30, and the older one isn't asleep until sometimes 9-9:30. Then it's back downstairs to clean up, prep for the next morning, rinse and repeat. Sometimes we'll get 30 mins of TV or unwind time before bed, but you see how that all adds up to being 10:30 already.
In other news, turns out after 20+ years of getting up in the AM to workout, I'm finally a morning person, LOL. Woke up on my own at 5:22, no alarm. Forced myself to stay in bed until the 6 o'clock hour, but thought this was silly. So got up for my workout before the sun.