Segansational's Motivation Log

[Dustin07]

Working sets,
BB Squats, 2 sets
BB Upright Rows, 3 sets
Bench Press, 2 sets
Low incline DB press, 2 sets

1 hr, 11 mins, 234 cals.

well IDK if you're leaving stuff off here but thats 8 minutes per set which seems a bit drastic. Could be that you are moving slower with those early a.m. workouts but that still seems like overkill, I think my log would show about twice this volume at minimum in 71 minutes. You gotta be smart and not just jump into things cold and get hurt, but I think you could probably be moving faster than this if you wanted to. I'm by no means the gold standard but here's an example of my warm ups:

bench: bar x 20, 95 x 10, 135 x 5, 175 x 3, 205 x 3, 225 x 1. <-- all of this combined is probably 8 minutes ish.
(all of those sets, the only rest period it the time it takes to change plates, and if i'm tight, I might grab 10lb plates and do laterals, snatch, etc briefly between sets to get warmer. but now as I approach working weight, my rest between sets is likely less than 3 minutes. never a full song, I'd get bored)

squat: bar x 10, 95 x 10, 135 x 5, 185 x 5, 225 x 1-5 etc
(same thing here, the rest is the plate changing period. After this, my rest is extended by maybe a minute of breathing, getting my belt etc. NOW, if I'm working hard linear training reps at a 3x5 etc I'm probably sitting around 2-3 minutes rest between my working sets.)

anyways, you gotta do whats right for you to balance injury, time economy, and recovery but it sorta seems like you could probably knock out your sets faster. I might also be moving faster inbetween sets because of 10 years of xfit so I'm programmed for it, and because I'm in a large commercial gym and I don't want to look like a meme sitting on the squat rack staring at my phone for 10 minutes inbetween sets, but gym session yesterday was only like 45-50 minutes including hitting hte lockerroom to change.

upright rows yesterday and DB laterals today

I honestly see them as pretty different stimulus personally. I am someone who loves working the shoulders but also I'm careful with them. these two movements in 2 days wouldn't bother me.

I have had routines that included both the same day cause it was building the whole 'area' and I've had routines that would throw the upright row in with back and the laterals of course with shoulders. I typically love to burn out on laterals after an OHP or bench day.

 

[Hyde]

Good point on the rest between warm up sets! I've probably been sitting too long in between. But for example, even when switching today between flat bench and incline DBs, I feel the need to ease into the different emphasis on front delts / feel of a BB and stability vs DBs per hand.

On a random note, I've been feeling winded lately. Again, since I just ran bloodwork and nothing would point to an issue there or BP concerns, just noting for future consideration.

You should probably try not to sit down so much if you need to improve conditioning or what you are getting done in X time. I find sitting down to greatly increase the time that I rest, because then I have to make a decision to get up at some point again. If my heart is pounding and I need to be strong for the next set, I will sit down, but I try to avoid sitting during all warmups so I can get working sooner. If your heart is pounding, you tend to get your tissues warmed up faster overall, so you don’t need as many warmup reps.

Louie Simmons had a rule that you were not allowed to sit down for the entire workout. If you were benching, you were only on the bench for the set, then up & off. You could lean as much as you needed to, but no sitting until it was done. I do try to follow this when I think about it, most of the time. Sometimes I sit down to drink, but I don’t try to hang out or suddenly tons of time has passed by.

 

[Segansational]

well IDK if you're leaving stuff off here but thats 8 minutes per set which seems a bit drastic. Could be that you are moving slower with those early a.m. workouts but that still seems like overkill, I think my log would show about twice this volume at minimum in 71 minutes. You gotta be smart and not just jump into things cold and get hurt, but I think you could probably be moving faster than this if you wanted to. I'm by no means the gold standard but here's an example of my warm ups:

Yeah, I'm only showing my work sets. Your set up is similar to what I follow.

So for example, on squats I did 3 warm up sets of x12, 8, 4, all increasing weights, then moved on to the two working sets I list for today, which is heavier static weight for both sets - but some days it does program 2 different weights.

And, I'm doing roughly 15 mins of the Big 3 type prehab work / stretching / foam rolling before doing anything lifting.

You should probably try not to sit down so much if you need to improve conditioning or what you are getting done in X time. I find sitting down to greatly increase the time that I rest, because then I have to make a decision to get up at some point again. If my heart is pounding and I need to be strong for the next set, I will sit down, but I try to avoid sitting during all warmups so I can get working sooner. If your heart is pounding, you tend to get your tissues warmed up faster overall, so you don’t need as many warmup reps.

Louie Simmons had a rule that you were not allowed to sit down for the entire workout. If you were benching, you were only on the bench for the set, then up & off. You could lean as much as you needed to, but no sitting until it was done. I do try to follow this when I think about it, most of the time. Sometimes I sit down to drink, but I don’t try to hang out or suddenly tons of time has passed by.

Something good for me to keep in mind for sure. Scrolling on phone can waste time, but also they do recommend that adequate rest means you don't really notice the "elevated" HR before next set in the app.

 

[Dustin07]

Yeah, I'm only showing my work sets. Your set up is similar to what I follow.

So for example, on squats I did 3 warm up sets of x12, 8, 4, all increasing weights, then moved on to the two working sets I list for today, which is heavier static weight for both sets - but some days it does program 2 different weights.

And, I'm doing roughly 15 mins of the Big 3 type prehab work / stretching / foam rolling before doing anything lifting.

FWIW moving some of my accessory movements to the front of my workout has left me feeling warmer and stronger for my main lift. hitting adductors/leg press before squatting has led me to doing half as many warmup reps under the barbell, and reaching heavier training reps less fatigued. YMMV... but doing this is getting the same amount of work done in a fraction of the time.

Something good for me to keep in mind for sure. Scrolling on phone can waste time, but also they do recommend that adequate rest means you don't really notice the "elevated" HR before next set in the app.

no scrolling allowed lol. if you have time to scroll thats too long IMO. I grab my phone to enter in my log of what I just did, maybe what I'm about to do. I might change song. then I toss the phone on the gymbag and get back at it. again, might be part of being at a commercial gym but nobody is gonna catch me scrolling while tying up a bench or something lol.

 

[GreenMachineX]

no scrolling allowed lol. if you have time to scroll thats too long IMO.

So you rest like 30 seconds???

 

[Hyde]

Something good for me to keep in mind for sure. Scrolling on phone can waste time, but also they do recommend that adequate rest means you don't really notice the "elevated" HR before next set in the app.

Oh yeah scrolling is an absolute training killer; that’s anathema for someone looking to control rest & optimize training results. You do want to take rests between work sets, but you do not want to remove your focus from the workout - time resting should be spent focusing on the next set, listening to your body, thinking about how you will execute, your intent for the day.

The only people I know who scroll during training who actually got strong are there for hours. I am there for 2 hours with zero scrolling; how bad do you think it would be if I kept losing my focus every set? I even use an old iPod so I don’t have to see text messages or anything while training; I actively check my phone a couple times for messages from my wife but otherwise isolate my music selection from phone use. The guys who use a music app all pay for ad-free as well to keep things dialed in.

 

[Dustin07]

Leg ext
10 x 40 (single leg) yes
10 x 85, 100, 130 yes

Leg curls
10 x 85, 115, 145 yes

Glute machine
10 x 50, 70, 90 yes

Adductor machine
2 x 15 x 70 yes
15 x 115, 130 yes

Squats

5 x 95, 135, 185 yes
1x 225, 245, 265, 285, 300 slightly longer
5 x 225 slightly longer

So you rest like 30 seconds???

I count 23 sets accomplished in about 45 minutes of work yesterday. so that works out to 2 minutes per set including locker room, changing weights, walking from machine to machine to barbell thats a quote from my log from yesterday above. If I had more time to kill I probalby would have added one more top set on each lift but to be fair I was also still treating it a bit as rehab on the knee. If I had extra time yesterday I would have done 3-5 sets on leg press. I usually do like 10 x 360, 10 x 450, 10 x top set around 500+ if I can. then 2 immediate drop setts around 360 and 270lbs for 10-20 reps (AMRAP). more hypertrophy and neat focused than strength focused when doing that kinda work.

Today is bench, I'll time myself for you if you'd like

 

[Dustin07]

You do want to take rests between work sets, but you do not want to remove your focus from the workout - time resting should be spent focusing on the next set, listening to your body, thinking about how you will execute, your intent for the day.

I like to do breathing work during this time. I heard a trainer maybe on Hubberman or JR talk about breathing in through the top of the head, and out through the mouth creating higher output in work sets. I assume its a mental thing, but I'll get my breathing focused like that as I'm prepping for the next set.

 

[Segansational]

OK, decided to show the full WO this morning.

End of M1, Wk1, D3.

Warm ups, 16 mins
Foam rolling / stretching
Scap Push Ups
Bird Dogs x 10,5,3
Cat Camels
Rotator Cuff Resistance Bands 2x12,12

DB laterals:
Warm ups, 2 sets
Working sets, 3 sets

PAUSE - 15 mins, son woke up complaining his belly hurt.

Pull Ups, Neutral Grip, 2 sets

Deadlifts:
Warm up sets, 2 sets
Working sets, 2 sets

Lat Pulldowns:
Warm up, 1 set
Working sets, 2 sets
- Had to rush through these given short on time.

56 mins, 253 cals.

Pre: 1.5 scoops Mr. White, 1 cap ALCAR, 3 caps VasoforceXT, 3 pumps XPG l-carnitine gel
Intra: Same as usual.

Notes
No rest day this week as I'll be headed out of town this weekend, so likely no workouts. Trying to stay on track with this week's meso as much as possible.

Well, so much for focus this morning! My son had other plans. After no luck putting him back to bed, was hoping he'd workout with me. No such luck!

 

[Dustin07]

Hey good job still getting work in though! Before long you and your son will be spotting each other. I didn't realize how great lifting with the kid is until he made varsity so it's been a few months for us. I can't wait till wrestling ends and he shifts back to shotput so we can lift together again soon.

 

[Hyde]

Making it happen best you can!

 

[Segansational]

M2, Wk1, D4

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

BB Squats:
Warm ups, 3 sets
Working sets, 2 sets

Seated leg ext:
Warm ups, 1 set
Working sets, 2 sets

SLDLs:
Warm ups, 2 sets
Working sets, 1 set

EZ bar curls:
Warm ups, 3 sets
Working sets, 3 sets

Dips, 2 sets

1 hr 10 mins, 220 cals. @Dustin07 so 19 sets total, plus ~15-17 mins of warm up/prehab done prior.

Pre: FocusXT, ALCAR/l-carnitine combo
Intra: Same as usual

Notes
Daughter cut me deep! Saw some old pictures and said, Daddy used to be in better shape. True story. There's a trend where people are showing pictures on social media of them from 10 years ago (2016) and looking back, I looked better (bigger and more ripped) and probably did half as much work back then as a younger version of myself. Also pre-kids I might add. No excuses though, just have to use that to push harder!

Official end of week weigh-in: 157.6# (-1.4#)
BF: 14.4% (-0.2%)

 

[GreenMachineX]

M2, Wk1, D4

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

BB Squats:
Warm ups, 3 sets
Working sets, 2 sets

Seated leg ext:
Warm ups, 1 set
Working sets, 2 sets

SLDLs:
Warm ups, 2 sets
Working sets, 1 set

EZ bar curls:
Warm ups, 3 sets
Working sets, 3 sets

Dips, 2 sets

1 hr 10 mins, 220 cals. @Dustin07 so 19 sets total, plus ~15-17 mins of warm up/prehab done prior.

Pre: FocusXT, ALCAR/l-carnitine combo
Intra: Same as usual

Notes
Daughter cut me deep! Saw some old pictures and said, Daddy used to be in better shape. True story. There's a trend where people are showing pictures on social media of them from 10 years ago (2016) and looking back, I looked better (bigger and more ripped) and probably did half as much work back then as a younger version of myself. Also pre-kids I might add. No excuses though, just have to use that to push harder!

Official end of week weigh-in: 157.6# (-1.4#)
BF: 14.4% (-0.2%)

I’ve noticed that trend also. I’m significantly weaker than I was back in 2016, but leaner now.

What are you using to measure BF?

 

[gphagan1]

M2, Wk1, D4

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

BB Squats:
Warm ups, 3 sets
Working sets, 2 sets

Seated leg ext:
Warm ups, 1 set
Working sets, 2 sets

SLDLs:
Warm ups, 2 sets
Working sets, 1 set

EZ bar curls:
Warm ups, 3 sets
Working sets, 3 sets

Dips, 2 sets

1 hr 10 mins, 220 cals. @Dustin07 so 19 sets total, plus ~15-17 mins of warm up/prehab done prior.

Pre: FocusXT, ALCAR/l-carnitine combo
Intra: Same as usual

Notes
Daughter cut me deep! Saw some old pictures and said, Daddy used to be in better shape. True story. There's a trend where people are showing pictures on social media of them from 10 years ago (2016) and looking back, I looked better (bigger and more ripped) and probably did half as much work back then as a younger version of myself. Also pre-kids I might add. No excuses though, just have to use that to push harder!

Official end of week weigh-in: 157.6# (-1.4#)
BF: 14.4% (-0.2%)

Kids are brutally honest, but are so funny. Back in November, before Thanksgiving, I sent my son a picture of my abs, since I hadn’t seen them in over a year. He said my 9 year old Grandson said “Wow Dad, Paw Paw has abs again. I didn’t know old people could do that.”

 

[GreenMachineX]

M2, Wk1, D4

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

BB Squats:
Warm ups, 3 sets
Working sets, 2 sets

Seated leg ext:
Warm ups, 1 set
Working sets, 2 sets

SLDLs:
Warm ups, 2 sets
Working sets, 1 set

EZ bar curls:
Warm ups, 3 sets
Working sets, 3 sets

Dips, 2 sets

1 hr 10 mins, 220 cals. @Dustin07 so 19 sets total, plus ~15-17 mins of warm up/prehab done prior.

Pre: FocusXT, ALCAR/l-carnitine combo
Intra: Same as usual

Notes
Daughter cut me deep! Saw some old pictures and said, Daddy used to be in better shape. True story. There's a trend where people are showing pictures on social media of them from 10 years ago (2016) and looking back, I looked better (bigger and more ripped) and probably did half as much work back then as a younger version of myself. Also pre-kids I might add. No excuses though, just have to use that to push harder!

Official end of week weigh-in: 157.6# (-1.4#)
BF: 14.4% (-0.2%)

Also, what program are you using?

 

[Segansational]

I’ve noticed that trend also. I’m significantly weaker than I was back in 2016, but leaner now.

What are you using to measure BF?

Yeah, I'm probably same weight roughly give or take a few pounds from then - but I don’t know, I just don't look as good. Guess that's just getting older! And needing to do more to stay the same.

I use my Renpho scale to measure, same as I have many years now. Know it's not completely accurate, but consistency across tells me trends up & down accordingly.

Kids are brutally honest, but are so funny. Back in November, before Thanksgiving, I sent my son a picture of my abs, since I hadn’t seen them in over a year. He said my 9 year old Grandson said “Wow Dad, Paw Paw has abs again. I didn’t know old people could do that.”

Too true!

Also, what program are you using?

Started using the RP Stregth Hypertophy app in December. This is their Black Adam Template.

 

[akboom87]

M2, Wk1, D4

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

BB Squats:
Warm ups, 3 sets
Working sets, 2 sets

Seated leg ext:
Warm ups, 1 set
Working sets, 2 sets

SLDLs:
Warm ups, 2 sets
Working sets, 1 set

EZ bar curls:
Warm ups, 3 sets
Working sets, 3 sets

Dips, 2 sets

1 hr 10 mins, 220 cals. @Dustin07 so 19 sets total, plus ~15-17 mins of warm up/prehab done prior.

Pre: FocusXT, ALCAR/l-carnitine combo
Intra: Same as usual

Notes
Daughter cut me deep! Saw some old pictures and said, Daddy used to be in better shape. True story. There's a trend where people are showing pictures on social media of them from 10 years ago (2016) and looking back, I looked better (bigger and more ripped) and probably did half as much work back then as a younger version of myself. Also pre-kids I might add. No excuses though, just have to use that to push harder!

Official end of week weigh-in: 157.6# (-1.4#)
BF: 14.4% (-0.2%)

One thing I really did enjoy about the app the warm up sets laid out and how it was pretty spot on. Getting it done hell yeahhhhhh!

 

[Segansational]

M2, Wk1, D5

Working sets,
Push Ups, 2 sets
Machine Chest Press, 2 sets
DB incline flys, 2 sets
DB Upright Rows, 3 sets
Chin Ups, 2 sets

47:16, 137 cals.

Pre: 1 scoop FocusXT, 1g ALCAR, 3 pumps L-carnitine gel
Intra: Same as usual.

Notes
Went to visit family this weekend, so had Sat/Sun completely off. Snow was coming down both trips, so lots of slow going which meant extra time spent in the car driving - never great for my lower back. Ate poorly (pizza, cookies, etc.) as it was our make-up holiday celebration since people got sick over Xmas. Nervous for today's weigh in... but already planning to start up some TTA-500 this week to supplement my forskolin/Napalm Xtreme stack. Still debating when/if to add in the SLU...

 

[Segansational]

M2, Wk2, D1

Start of Week 2.

Working sets,
BB Flexion Rows, 2 sets
Neutral Grip Pull Ups, 2 sets
Incline Bench Press, 2 sets
Flat DB Press, 2 sets

Threw some Rotator cuff resistance bands in before incline bench for my shoulders.

56:15, 154 cals

Pre: Focus XT / L-carnitine combo.
Intra: Same as usual.

 

[akboom87]

M2, Wk2, D1

Start of Week 2.

Working sets,
BB Flexion Rows, 2 sets
Neutral Grip Pull Ups, 2 sets
Incline Bench Press, 2 sets
Flat DB Press, 2 sets

Threw some Rotator cuff resistance bands in before incline bench for my shoulders.

56:15, 154 cals

Pre: Focus XT / L-carnitine combo.
Intra: Same as usual.

Looks like a great session!

 

[Dustin07]

Threw some Rotator cuff resistance bands in before incline bench for my shoulders.

I'm a big fan of that right there. I do it less now days unless I identify something that's iffy but I jump straight into when I have any concern at all. it's why I've been hitting adductor work pre-squat lately. prehab is worth its weight in gold.

 

[Segansational]

Looks like a great session!

Thanks! Just trying to put in the work day in and day out.

I'm a big fan of that right there. I do it less now days unless I identify something that's iffy but I jump straight into when I have any concern at all. it's why I've been hitting adductor work pre-squat lately. prehab is worth its weight in gold.

I usually do it as warm up prior to any bench day, but just happened to start with back today so sort of jumped in. But then part way through my warm up sets with bench, my shoulders let me know it!

On a positive note, weight stayed under 160# this weekend (159.0 on Monday, 159.6 today).

 

[Dustin07]

good stuff man. maybe I'll hit the armbars tomorrow pre-bench instead of just my machine warmups I've been doing. you got me curious.

 

[Segansational]

Getting closer to some decisions on health optimization. Met with the doc around a potential treatment plan. Realistically, cost may be a barrier working with Marek. Would be curious what you guys who are on TRT are paying. Although, I suppose health is wealth as they say. And I'd probably drop a lot of my supplement purchases if I do go the pharmaceutical route, so maybe it's a wash...

M2, Wk2, D2
Mostly finishing up Day 1 sets, with an exercise starting Day 2 this week.

BB Upright Rows, 4 sets
BB Rows, 2 sets
BB Good Mornings, 1 set

Notes
Woke up late, interrupted sleep as my daughter was up for an hour from 3:30-4:30 AM. So, not optimal, but at least got something in!

Also, both my gut and joints have been feeling wrecked lately. I dialed back the ALCAR to just 1g per day, as I thought that might be causing it.

@sns8778 any issue or benefit bumping Joint Support XT to 6 caps per day (from 4)? If so, would you recommend doing a mid-afternoon (lunch) dose, or just 3 caps AM, 3 caps PM?

Mid-week weigh in: 157.4#
BF: 14.4%

 

[akboom87]

Getting closer to some decisions on health optimization. Met with the doc around a potential treatment plan. Realistically, cost may be a barrier working with Marek. Would be curious what you guys who are on TRT are paying. Although, I suppose health is wealth as they say. And I'd probably drop a lot of my supplement purchases if I do go the pharmaceutical route, so maybe it's a wash...

M2, Wk2, D2
Mostly finishing up Day 1 sets, with an exercise starting Day 2 this week.

BB Upright Rows, 4 sets
BB Rows, 2 sets
BB Good Mornings, 1 set

Notes
Woke up late, interrupted sleep as my daughter was up for an hour from 3:30-4:30 AM. So, not optimal, but at least got something in!

Also, both my gut and joints have been feeling wrecked lately. I dialed back the ALCAR to just 1g per day, as I thought that might be causing it.

@sns8778 any issue or benefit bumping Joint Support XT to 6 caps per day (from 4)? If so, would you recommend doing a mid-afternoon (lunch) dose, or just 3 caps AM, 3 caps PM?

Mid-week weigh in: 157.4#
BF: 14.4%

I know elite FTS podcasts- table talk- he has discount codes for marek.

Looks like a good session!

Are you looking at doing TRT or just looking for prices to see where it lands in comparison to the guided optimization plan.

 

[Hyde]

I spend about $45/vial of UGL test cyp and $150 on basic health marker bloodwork each about 3-4x a year.

So for reference even doing it entirely self-medicated with non-script gear is about $800 with syringes, gear, and only essential health management (not dialing in sex hormone or neurosteroid levels). Which most people should not do, because they aren’t taking the risks I already am with my competing & illicit blasting.

Expect a few thousand/year for legit TRT.

 

[Segansational]

I know elite FTS podcasts- table talk- he has discount codes for marek.

Looks like a good session!

Are you looking at doing TRT or just looking for prices to see where it lands in comparison to the guided optimization plan.

Thanks, I ended up getting a discount for Black Friday but it was only for the guided optimization intake. Not the bloodwork or medicine, which pricing seems expensive when I do some comparing online.

I spend about $45/vial of UGL test cyp and $150 on basic health marker bloodwork each about 3-4x a year.

So for reference even doing it entirely self-medicated with non-script gear is about $800 with syringes, gear, and only essential health management (not dialing in sex hormone or neurosteroid levels). Which most people should not do, because they aren’t taking the risks I already am with my competing & illicit blasting.

Expect a few thousand/year for legit TRT.

Is your choice purely cost vs rx? Also, feel free to take to PMs if you don't want to discuss here.

Continued Day 2 of this meso this AM. Almost skipped it, but daily habits/consistency > motivation. Did extra bracing / core work this AM, as my lower back felt weak.

Foam rolling
McGill Bird Dogs
Curl Ups
Cat Camels

Lying DB Curls, 3 sets
EZ bar Skull crushers, 2 sets
Close Grip BP, 3 sets

~48 mins, 118 cals.

Weight continuing to decrease steadily. Starting to get hungry though, so fighting the cravings and understand this whole concept of "food noise" that's recently been coined with all the GLP talk.

 

[Dustin07]

yeah I didn't realize I was a boredom-eater myself until I took up fasting a couple years ago. Generally speaking the hardest part of fasting was when boredom kicks in, for me. It has made me realize that the fasting process helps reset what I assume is dopamine and seratonin reaction as well.

 

[Hyde]

Thanks, I ended up getting a discount for Black Friday but it was only for the guided optimization intake. Not the bloodwork or medicine, which pricing seems expensive when I do some comparing online. Is your choice purely cost vs rx? Also, feel free to take to PMs if you don't want to discuss here.

The primary reasoning is that I’m actively competing, or more explicitly using PEDs in a “competitive” manner. I am not interested in satisfying arbitrary bloodwork requirements for a doctor at various intervals to keep a script - I need to be able to blast when I want as I see fit.

A big advantage of script TRT over UGL (besides the script to make it legal) is getting testosterone you know is clean, pure of heavy metals or other possible contaminants. But what good is it really to me if the 50cc of script test Id use per year is pure, when I’m also going to be using another 150cc of UGL AAS on top of it over the year regardless? That’s like drinking a pint of bottled water daily while the rest is coming from a rain barrel.

Then lastly, I simply don’t need medical guidance concerning androgen replacement. I know more than the doctors about steroid abuse, by a very wide margin at this point. That’s not arrogance, merely confidence founded on knowledge & experience. I don’t know everything, but I know enough to manage my health as I believe acceptable, and I certainly know more about damage mitigation and addressing health impacts of various AAS use, which is my own scenario.

Saving a few bucks is just a nice little kickback for the years of specialized learning, But I spend all of that on gear, medications and nutraceuticals anyway for said management. Most people should probably have a doctor involved, or some kind of wellness coach guiding them to help understand risks and choices.

 

[Segansational]

Meso 2, Wk2, End of D2/Start of D3

Working sets,
BB Squats, 2 sets
BB Upright Rows, 4 sets
DB laterals, 3 sets

Lots of resistance band work in between sets today to warm up my shoulder girdle & rotator cuff

1 hr 12 mins, 269 cals.

Notes
Honestly not sure about the twice a week squatting, even though low # of sets. Still just following the programming, but for fatigue management wasn't sure this was the right move. Thankfully my lower back was also feeling better today.

Work has been really stressful lately. Lots of organizational changes that have now impacted my group. Still have a job, but making me really begin to think about a change.

We're supposed to get anywhere from 8-14 inches of snow this weekend. So there's that.

 

[akboom87]

Meso 2, Wk2, End of D2/Start of D3

Working sets,
BB Squats, 2 sets
BB Upright Rows, 4 sets
DB laterals, 3 sets

Lots of resistance band work in between sets today to warm up my shoulder girdle & rotator cuff

1 hr 12 mins, 269 cals.

Notes
Honestly not sure about the twice a week squatting, even though low # of sets. Still just following the programming, but for fatigue management wasn't sure this was the right move. Thankfully my lower back was also feeling better today.

Work has been really stressful lately. Lots of organizational changes that have now impacted my group. Still have a job, but making me really begin to think about a change.

We're supposed to get anywhere from 8-14 inches of snow this weekend. So there's that.

That’s why you have the de load week at the end of the meso’s you push hard and then have a week for recovery and fatigue.

You got this man


Feel you on organization changes, we are going through a big re org and some people are not around. Think this year is going to be bumpy.

 

[Dustin07]

FWIW I do feel like a high level of my fatigue is correlated with my caloric status. Little bit harder to push through consistently when in a deficit.

Work has been really stressful lately. Lots of organizational changes that have now impacted my group. Still have a job, but making me really begin to think about a change.

That definitely plays a roll! damn work life just has no respect for a mans need to lift heavy wheel.

We're supposed to get anywhere from 8-14 inches of snow this weekend. So there's that.

DUDE! jealous-

 

[Segansational]

FWIW I do feel like a high level of my fatigue is correlated with my caloric status. Little bit harder to push through consistently when in a deficit.


That definitely plays a roll! damn work life just has no respect for a mans need to lift heavy wheel.


DUDE! jealous-

Yes, and as I'm relatively aggressively cutting still - current weigh in was 157.6# (-1.9#), 14.4% BF (-0.2%) since Monday - this makes some sense.

But also thinking there may be hormonal, thyroid, and sleep/apnea related reasons. BTW, I did just order an at home sleep study - so that may help in the future pending the results.

 

[Dustin07]

you stopped drinking right? I know alcohol can screw with sleep. when my wife and I go dry for a long period then have allow drinks on a cheat night or something it hurts sleep badly for us. far worse for her, which I suspect is the wine whereas I would have bourbon.

I take my sleep very seriously and even though I think melatonin can be abused, if I get home late (like last night, around 8:45pm a half hour past my normal bed time) and still wired from a long drive I will pop two melatonin to make sure I sleep.

You also have a lot going on in your life between family, work, and a very specific age bracket where these things manifest (been there).

Lastly, with the deficit, on a cut, I have played around with accepting my strength losses, focusing on volume and hypertrophy where I can as well as splitting sessions between less volume so I can get intensity under the barbell with more time spent on cardio. <-- thats me though. I know if I don't choose between the cut or strength with a good commitment I'll do neither well.

 

[Dustin07]

2 melatonin (I believe they are 5mg gummies) can leave me waking groggy. that's sorta an extreme dose for me believe it or not. I did take 2 last night. probably only needed one. I used to take them frequently and then realized I only need them if headed to bed and feeling a bit wired. they kick in within about 30 minutes for me. if we sit down for a show on the couch before bed I like to take it during the show so that its already kicking in by the time we click the tv off and head to bed.

 

[dapack]

Getting closer to some decisions on health optimization. Met with the doc around a potential treatment plan. Realistically, cost may be a barrier working with Marek. Would be curious what you guys who are on TRT are paying. Although, I suppose health is wealth as they say. And I'd probably drop a lot of my supplement purchases if I do go the pharmaceutical route, so maybe it's a wash...

M2, Wk2, D2
Mostly finishing up Day 1 sets, with an exercise starting Day 2 this week.

BB Upright Rows, 4 sets
BB Rows, 2 sets
BB Good Mornings, 1 set

Notes
Woke up late, interrupted sleep as my daughter was up for an hour from 3:30-4:30 AM. So, not optimal, but at least got something in!

Also, both my gut and joints have been feeling wrecked lately. I dialed back the ALCAR to just 1g per day, as I thought that might be causing it.

@sns8778 any issue or benefit bumping Joint Support XT to 6 caps per day (from 4)? If so, would you recommend doing a mid-afternoon (lunch) dose, or just 3 caps AM, 3 caps PM?

Mid-week weigh in: 157.4#
BF: 14.4%

I pay $15 for 2 months at 100mgs a week

 

[PolishHamm3r77]

I pay $15 for 2 months at 100mgs a week

Do you know if there is a threshold before insurance will pick up the cost?

I know some are <300 before insurance will entertain payment.

 

[Segansational]

The primary reasoning is that I’m actively competing, or more explicitly using PEDs in a “competitive” manner. I am not interested in satisfying arbitrary bloodwork requirements for a doctor at various intervals to keep a script - I need to be able to blast when I want as I see fit.

A big advantage of script TRT over UGL (besides the script to make it legal) is getting testosterone you know is clean, pure of heavy metals or other possible contaminants. But what good is it really to me if the 50cc of script test Id use per year is pure, when I’m also going to be using another 150cc of UGL AAS on top of it over the year regardless? That’s like drinking a pint of bottled water daily while the rest is coming from a rain barrel.

This makes sense. Eventually if I do hop on TRT, it would likely be TRT+, so that's a good point for me to consider as well.

That’s why you have the de load week at the end of the meso’s you push hard and then have a week for recovery and fatigue.

You got this man

Feel you on organization changes, we are going through a big re org and some people are not around. Think this year is going to be bumpy.

Thanks brother. Updating my resume, sending feelers out to my network, so we'll see.

you stopped drinking right? I know alcohol can screw with sleep. when my wife and I go dry for a long period then have allow drinks on a cheat night or something it hurts sleep badly for us. far worse for her, which I suspect is the wine whereas I would have bourbon.

I take my sleep very seriously and even though I think melatonin can be abused, if I get home late (like last night, around 8:45pm a half hour past my normal bed time) and still wired from a long drive I will pop two melatonin to make sure I sleep.

You also have a lot going on in your life between family, work, and a very specific age bracket where these things manifest (been there).

Lastly, with the deficit, on a cut, I have played around with accepting my strength losses, focusing on volume and hypertrophy where I can as well as splitting sessions between less volume so I can get intensity under the barbell with more time spent on cardio.

Yes, I haven't drank in about a year and a half now. It certainly has made positive changes in my life.

I used to do melatonin, but with the recent heart studies I've shied away for the most part. Never went above 5mg though. I am on rx THC btw for anxiety, but it has great positive qualities on sleep for me at least. My sleep scores have been way up lately. I keep it low dose as well so it doesn't impact waking up.

Still trying to stay on track with the eating and it's getting harder, but know I need to probably drop down another 7-8# before I really see enough leanness for ab visibility, based on the last time I got this lean. It's just starting to take shape though at a higher bodyweight, so that is a good sign on my progress over the years.

M2, W2, D3 continued

Working sets,
Bench Press, 2 sets
Low Incline DB Press, 2 sets
Neutral Grip Pull Ups, 2 sets
Lat Pulldowns, 2 sets
Deadlifts, 2 sets

1 hr 15 mins, 308 cals.

Pre-WO: 3/4 scoop Doomsday, 3 caps VasoforceXT, 2 pumps L-carnitine gel, 1g ALCAR.
Intra: Same as usual.[/QUOTE][/QUOTE]

 

[akboom87]

This makes sense. Eventually if I do hop on TRT, it would likely be TRT+, so that's a good point for me to consider as well.



Thanks brother. Updating my resume, sending feelers out to my network, so we'll see.



Yes, I haven't drank in about a year and a half now. It certainly has made positive changes in my life.

I used to do melatonin, but with the recent heart studies I've shied away for the most part. Never went above 5mg though. I am on rx THC btw for anxiety, but it has great positive qualities on sleep for me at least. My sleep scores have been way up lately. I keep it low dose as well so it doesn't impact waking up.

Still trying to stay on track with the eating and it's getting harder, but know I need to probably drop down another 7-8# before I really see enough leanness for ab visibility, based on the last time I got this lean. It's just starting to take shape though at a higher bodyweight, so that is a good sign on my progress over the years.

M2, W2, D3 continued

Working sets,
Bench Press, 2 sets
Low Incline DB Press, 2 sets
Neutral Grip Pull Ups, 2 sets
Lat Pulldowns, 2 sets
Deadlifts, 2 sets

1 hr 15 mins, 308 cals.

Pre-WO: 3/4 scoop Doomsday, 3 caps VasoforceXT, 2 pumps L-carnitine gel, 1g ALCAR.
Intra: Same as usual.

[/QUOTE]
[/QUOTE]
Good looking session!!

Yeah job world is a bit wonky and going to be a rough year I think. This is for construction/engineering side at least. I also see it as a little bit of a reset as prices and stuff got so high for the last 5 years I think the trend back to a more normal state, companies are in a bit of panic/ shock as rate of returns are going to be as juicy ( just my opinion)

 

[Segansational]

We're getting slammed with snow here. Made some protein balls with the kids for a snack to munch on if hunger gets too hard to control.

Only 5 ingredients:

Rolled oats
Peanut butter
Chocolate whey protein
Honey
Dark chocolate chips (3 per ball)

Estimated macros per ball:

161 cals / 7-10 g protein / 15g carbs / 8g fat

 

[akboom87]

We're getting slammed with snow here. Made some protein balls with the kids for a snack to munch on if hunger gets too hard to control.

Only 5 ingredients:

Rolled oats
Peanut butter
Chocolate whey protein
Honey
Dark chocolate chips (3 per ball)

Estimated macros per ball:

161 cals / 7-10 g protein / 15g carbs / 8g fatView attachment 258177

Hopefully you and the family weather the storm out ok, those look tasty!!

 

[Segansational]

Hopefully you and the family weather the storm out ok, those look tasty!!

Thanks, we're all good. Everyone here has a snow day except me, LOL. Yet I'll be the one out there shoveling this morning. Go figure!

Help me settle a debate:

My wife is very much on the saturated fat is bad for cholesterol train. So, as example when I gave the macros on the protein balls I was thinking it's not bad. But she is on the higher fat / saturated fat is no good for me. I've always just considered nuts in general and nut butters as higher fat, and a higher % of saturated, but a good alternative vs other sources of fat. I also have PB in my morning shake daily.

M2, Wk2, D4

Working sets,
BB Squats, 2 sets
SLDLs, 1 set
Leg ext machine, 2 sets

46 mins, 177 cals

Not going to lie, squats sorta buried me today. Not even heavy weight in the grand scheme of things these days, but my muscles felt tight, knee joints were creaky. I'm also lighter than I've been in 4-5 years so, I guess there's that contributing too. Fitbit told me that readiness was high, but I've been pushing myself hard lately...

Pre: 1 scoop FocusXT, 2 pumps L-carnitine gel, 1g ALCAR, 1 pump Napalm Xtreme
Intra: Same as usual.

 

[sammpedd88]

Thanks, we're all good. Everyone here has a snow day except me, LOL. Yet I'll be the one out there shoveling this morning. Go figure!

Help me settle a debate:

My wife is very much on the saturated fat is bad for cholesterol train. So, as example when I gave the macros on the protein balls I was thinking it's not bad. But she is on the higher fat / saturated fat is no good for me. I've always just considered nuts in general and nut butters as higher fat, and a higher % of saturated, but a good alternative vs other sources of fat. I also have PB in my morning shake daily.

M2, Wk2, D4

Working sets,
BB Squats, 2 sets
SLDLs, 1 set
Leg ext machine, 2 sets

46 mins, 177 cals

Not going to lie, squats sorta buried me today. Not even heavy weight in the grand scheme of things these days, but my muscles felt tight, knee joints were creaky. I'm also lighter than I've been in 4-5 years so, I guess there's that contributing too. Fitbit told me that readiness was high, but I've been pushing myself hard lately...

Pre: 1 scoop FocusXT, 2 pumps L-carnitine gel, 1g ALCAR, 1 pump Napalm Xtreme
Intra: Same as usual.

My understanding on fats in nut butters is this. They are high in fat but a low percentage of the total fat is sat fat. They’re higher in unsaturated fat which is heart healthy and help lower LDL and raise HDL.

 

[Hyde]

Thanks, we're all good. Everyone here has a snow day except me, LOL. Yet I'll be the one out there shoveling this morning. Go figure!

Help me settle a debate:

My wife is very much on the saturated fat is bad for cholesterol train. So, as example when I gave the macros on the protein balls I was thinking it's not bad. But she is on the higher fat / saturated fat is no good for me. I've always just considered nuts in general and nut butters as higher fat, and a higher % of saturated, but a good alternative vs other sources of fat. I also have PB in my morning shake daily.

M2, Wk2, D4

Working sets,
BB Squats, 2 sets
SLDLs, 1 set
Leg ext machine, 2 sets

46 mins, 177 cals

Not going to lie, squats sorta buried me today. Not even heavy weight in the grand scheme of things these days, but my muscles felt tight, knee joints were creaky. I'm also lighter than I've been in 4-5 years so, I guess there's that contributing too. Fitbit told me that readiness was high, but I've been pushing myself hard lately...

Pre: 1 scoop FocusXT, 2 pumps L-carnitine gel, 1g ALCAR, 1 pump Napalm Xtreme
Intra: Same as usual.

It’s not just whether it’s saturated fat; specific source matters. For the most part, animal saturated fats beyond recommended intake statistically seem to promote cardiovascular disease. True nuts and their butters do not seem to do this, although it’s important to note that coconut is not a nut & isn’t included in that. For example, coconut oil has even been shown to improve HDL, but there’s no improvement in mortality, so the benefits do not seem to be offset by the negative impacts.

If someone wanted to follow a very science-based, “safe” approach to diet, I’d say most fats should come from nuts, avocado, olives, fatty fish, hard cheeses, up to 1 whole egg/day (7/wk). Then rest of cals coming from lean protein sources, veggies, whole grains, beans, low-sugar fruits, with calories adjusted to ensure bodyweight doesn’t rise and no processed foods.

It seems like dairy fat has a lot of potential benefits, and some meats like pork have some off-setting qualities that make it better choices than other animal fats, but just talking about some cut & dried well-accepted science up to this point.

 

[Dustin07]

Only 5 ingredients:

Rolled oats
Peanut butter
Chocolate whey protein
Honey
Dark chocolate chips (3 per ball)

My wife is very much on the saturated fat is bad for cholesterol train. So, as example when I gave the macros on the protein balls I was thinking it's not bad. But she is on the higher fat / saturated fat is no good for me. I've always just considered nuts in general and nut butters as higher fat, and a higher % of saturated, but a good alternative vs other sources of fat. I also have PB in my morning shake daily.

I wouldn't make an entire days nutritional intake out of these treats since the fat represents like 44%+ of the total content but otherwise I also wouldn't personally stress over it. Aside from the whey protein its easy to assume the rest of the ingredients are (or could be substituted with) very healthy natural products that could be consumed in moderation.

The peanut butter is monounsaturated fats, "heart healthy", the oats could lower LDL and provide fiber, the whey is probably the most questionable ingredient since we don't know anything about the factory source, mercury content, etc but otherwise free protein addititive. Local honey is great for immunity and allergies as well as digestive health, both the dark chocolate and honey are good for antioxidants, etc

the dark choclate has the most centrated saturated fat, but the dose is small and I'm a big believer in the health benefits of real chocolate. like you can't even post all the benefits of honey and chocolate in this one page.

 

[Dustin07]

if you're really concerned about the health aspect I'd be breaking down the source of each ingredient, specfically the honey cause a lot is bootlegged in from China (mercury and other garbage), the whey for the same reason, and the oats I'd be trying to get organic since we have a glyphosate issue in our grains although sometimes you can still detect glyphosates in "organic" labeled grains. But its why I have my wife make bread, we buy the cleanest ingredients we can and then just "do our best". you can't win them all, you can just eliminate known badguys.

 

[PolishHamm3r77]

if you're really concerned about the health aspect I'd be breaking down the source of each ingredient, specfically the honey cause a lot is bootlegged in from China (mercury and other garbage), the whey for the same reason, and the oats I'd be trying to get organic since we have a glyphosate issue in our grains although sometimes you can still detect glyphosates in "organic" labeled grains. But its why I have my wife make bread, we buy the cleanest ingredients we can and then just "do our best". you can't win them all, you can just eliminate known badguys.

I get my honey from a local farm. I usually gum some right at the register to make sure I’m not getting “funny honey”

 

[Segansational]

Thanks gents. Yeah, again I figure the nut butters are the least of my worries diet wise. But, I suppose I do eat PB daily, so it's worth a think.

Ended up doing 4 hours of snow shoveling yesterday, so I am feeling it as bit in my upper back / traps. Given there was a layer of ice over top of the snow, it made for some heavy chunks to be pushed & lifted. Our schools are closed again - WTF.

Random, but apparently I'm at the point where my supplementation is having weird effects. My wife told me I smell sour. I know that carnitine supplementation can cause a fishy body odor, so...

 

[Segansational]

M2, Wk2, D4 cont.

Working sets,
Push ups, 3 sets
EZ bar curls, 3 sets
Dips, 3 sets
DB upright rows, 3 sets

56:28, 138 cals.

Pre: 1 scoop FocusXT, 3 pumps L-carnitine gel, 1g ALCAR, 1 pump Napalm Xtreme
Intra: Same as usual

Notes
Arm veins made a showing today! Starting to get lean enough that certain body parts are showing it. Midsection still has a ways to go though.

Also, added PEA relief back into the mix, along with Inhibit-P.

 

[akboom87]

M2, Wk2, D4 cont.

Working sets,
Push ups, 3 sets
EZ bar curls, 3 sets
Dips, 3 sets
DB upright rows, 3 sets

56:28, 138 cals.

Pre: 1 scoop FocusXT, 3 pumps L-carnitine gel, 1g ALCAR, 1 pump Napalm Xtreme
Intra: Same as usual

Notes
Arm veins made a showing today! Starting to get lean enough that certain body parts are showing it. Midsection still has a ways to go though.

Also, added PEA relief back into the mix, along with Inhibit-P.

Nice session, man those dips are a killer I have started doing those on the weekend. Finally getting where I can do 3 sets of 8 body weight