Segansational's Motivation Log

Segansational said:
Bench Day, 3/5/1 FSL - Week 1

OK folks, here we go! Back at it for my first mesocycle since competing. Opted to try out FSL vs BBB just based on level of recovery between the two programs after reading more. Recovery will be key to keeping me healthy and building towards a next meet.

Warm up routine.
Rotator cuff exercises, 2x10,10

Bench Press:
Warm up,
45x10
95x8
Working sets,
140x3
160x3
180x3 - Slow this AM.

FSL
140x3x5

Here's a good online calculator with all of the different 5/3/1 variation programs built in, if helpful!

fivethreeone.app

5/3/1 Calculator

An online calculator for your 5/3/1 cycles.
fivethreeone.app fivethreeone.app

Accessory Work

Machine Flys, 3 plates x 3 x 12
Dips 3 x 10
DB Floor Press, 40x10,8,10

Finished with stretching and some posing as my chesticles were feeling juicy!

1 hr 14 mins, 280 cals.

Pre: 3/4 Notorious Rage, 1g ALCAR, 1g Choline Citrate, 1g Vit C, 10g Collagen, 3 soft gels NuligoXT, 2 caps Pepti-Plex.
Intra: Same as usual.

Notes
Woke up before my alarm due to the time change, so was wide awake. Probably didn't even need the heavier stims this AM, but wanted to kick my meso into high gear to start things off!

Back on ALCAR caps again since I ran out of XPG L-carnitine. My wife has complained about the odor I gain while on caps, but we haven't exactly been on the same page lately - so probably doesn't matter that much right about now!

Did take the kids for a hike Sat AM, perfect fall weather, for about 1.38 miles in the woods. First one since Yellowstone, so hoping to get back into it with the kids a little bit before it turns too cold.

View attachment 264218View attachment 264219
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You’re definitely looking jacked, especially your chest, shoulders and traps.
 
I wouldn't personally give a second thought to the zma + shake. I'd probably wash the zma down with the shake. I'm notorious for after dinner eating and I never tried to time zma special other than popping it 30 minutes before bed.

The sleep score comment cracked me up though cause I saw this, this morning, and screen capped it for the memes thread.

Screenshot_20261103-053640.webp
 
Yeah, I don't know if food would have any effect on ZMA, I can't imagine it would but maybe. Did you hear it wasn't good to have with or near food?
 
yeah they do say it can effect at least the calcium and mag absorbtion but I seriously wouldn't worry about it. You don't likely "need" ZMA anyways so even if you lost some small percentage of absorbtion I'd speculate you're still getting enough to spur some wild dreams and morning wood.

if you are not having those things, and crazy deep sleep, from your ZMA now, then your ZMA is likely bunk anyways and isn't doing anything.
 
Segansational said:
Due to absorption interference of all 3 ingredients supposedly, depending on what you eat.
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Basically, don’t worry about it.

All of the minerals do compete for absorption. BUT it just seems the body finds a way to get and take what it really needs. So getting it in “suboptimally” remains optimal almost all of the time. I mean coaches a lot smarter than me have said as much, just getting it in is largely what counts. Same way fiber can interfere with some absorption of things, but overall people are healthier with some fiber in the equation.

It’s like GH timing. Just pin it and you’ll see results over time.
 
There’s a lot to unpack on the subject of the anabolic additions but I’ll try to be concise.

TRT is test replacement that gets you in a physiological optimal range. Whether optimal is defined by numbers, feeling, or absolute best bloodwork is subjective/depends on who you talk to. But if your total test is over ~1,100ng/dl at trough, most would agree you are not really on TRT. Typically 1-2mg/kg bodyweight.

Sports TRT/TRT+ is terminology used to often indicate higher total baseline androgen intake, for the purpose of enhanced performance or physique-based goals. More like 2-3mg/kg. The more you take, worse health impact will be, so this is not a free lunch. Some people just won’t cruise under X doses of something, and don’t care about longevity or stick their head in the sand.

TRT+ is what a lot of asshole gym bros call them staying on lower steroid cycles year round, trying to downplay the effects to others. Like 400mg combined of anything is not significant.

Cruising is a term that honest guys use when staying on baby steroid cycles year round. If you sport tremendous levels of muscle or drug-based strength you are trying to hold onto while you try to let the body somewhat recover/improve bloods periodically, you will need to cruise on much more than 1-3mg/kg typically. 500mg, a gram, GRAMS even - it’s just whatever is less than full tilt.

When on TRT, you never have to worry about suppression - you have a built in test base and no need for PCT. So what you take and when just comes down to goals. And if you pop orals or compounds Willy nilly with no structure, you will probably have poor lipids and worse health often. You still want to periodize drug use/applied stress.

Generally speaking, you should have the highest drug exposure either when trying to grow new muscle mass, or when strength needs to be highest (however you compete). Bodybuilders use steroids in both growing and cutting phases, and at first it would sound like prep would be highest, but for guys pushing to a new echelon of muscle you’ll actually hear some wild off-season stuff at times. Not usually in offseason, but in the few where they make the biggest progress to truly change the size of their base significantly. Powerlifters and strongmen just take the most near contest.
 
Squat Day - Planet Fitness - Work Travel

Warm up routine.

RDLs, 45x10,8

Squats:

Warm ups,
45x10
95x8
135x5

Working sets, belted, no sleeves.
160x3
180x3
205x4 - 3 rx'd, so +1
160x3x5

Leg Press, 90x10,10,8
Seated Leg Curls, 50x3x8
Calf extension machine, 40x3x10

Stretching, foam rolling & dead bugs to finish.

1 hr 8 mins, 341 cals.

Pre: 3/4 scoop Notorious Rage, 1g ALCAR, 3 soft gels NuligoXT, 2 caps Pepti-Plex, 1g Choline Citrate, 1g Vit C, 10g Collagen.
Intra: Same as usual.

Notes
PF free day pass came in clutch this AM! Almost convinced myself that the 10 mins walk in the dark wasn't worth it this morning, but I missed my normal session yesterday since the kids were up like 3-4x the night before. Got in one of my best Leg WOs in a long time!

Thankfully this club had one power rack that was not a smith machine. Loaded up and got to work. Sweat like crazy during squats this session! They keep the gym way too hot. I've been here one time before and seem to remember that, so shed all of the pump covers today.

Guy came over to give me props this AM and was asking about my program. Kind of amazed how many lifters don't know what 5/3/1 is. Guess I'm just old school, was told as much!
 
Segansational said:
Squat Day - Planet Fitness - Work Travel

Guy came over to give me props this AM and was asking about my program. Kind of amazed how many lifters don't know what 5/3/1 is. Guess I'm just old school, was told as much!
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Man, wear that as a badge, it is a compliment in my book.

I am Old School by preference and New School proficient Baby!!!
 
Segansational said:
Squat Day - Planet Fitness - Work Travel
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Segansational said:
205x4 - 3 rx'd, so +1
160x3x5
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Segansational said:
Pre: 3/4 scoop Notorious Rage, 1g ALCAR, 3 soft gels NuligoXT, 2 caps Pepti-Plex, 1g Choline Citrate, 1g Vit C, 10g Collagen.
Intra: Same as usual.
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solid work on the squats. do you pre scoop and package the supps you want with you on your work travel? I assume you walked from a hotel and not home since you mentioned it being a travel gym.
 
Dustin07 said:
solid work on the squats. do you pre scoop and package the supps you want with you on your work travel? I assume you walked from a hotel and not home since you mentioned it being a travel gym.
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Yeah, I did that this time around because NYC is just a train ride away. I wouldn't go this route if I had to fly though. Even packed my weight belt this trip!

In that case, I opt for just pulling from my random sample stash (that is down to it's last legs!). Don't like flying with random loose powders.

The PF was 10 mins or so walk from my hotel, so I count it as extra cardio! Fueled up after with a Core Power Fairlife 42g vanilla shake and a bacon, egg & cheese on a whole wheat everything bagel.
 
Man, are my legs sore!! Haven't had a leg day session like that in a long time and it shows.

But, back up and at it this AM! Just a little cardio on the bike to assist with bloodflow ,(30 mins, 156 cals) to get some recovery building blocks back into the muscles so I can hit deads tomorrow morning.

Some caffeine, 2.5mg Y, and some EAAs + hydration and collagen pre / intra. Another good sweat session!

Should have two restock supps orders coming in today finally. Will post up the goodies when they all arrive!
 
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Segansational said:
Squat Day - Planet Fitness - Work Travel

Warm up routine.

RDLs, 45x10,8

Squats:

Warm ups,
45x10
95x8
135x5

Working sets, belted, no sleeves.
160x3
180x3
205x4 - 3 rx'd, so +1
160x3x5

Leg Press, 90x10,10,8
Seated Leg Curls, 50x3x8
Calf extension machine, 40x3x10

Stretching, foam rolling & dead bugs to finish.

1 hr 8 mins, 341 cals.

Pre: 3/4 scoop Notorious Rage, 1g ALCAR, 3 soft gels NuligoXT, 2 caps Pepti-Plex, 1g Choline Citrate, 1g Vit C, 10g Collagen.
Intra: Same as usual.

Notes
PF free day pass came in clutch this AM! Almost convinced myself that the 10 mins walk in the dark wasn't worth it this morning, but I missed my normal session yesterday since the kids were up like 3-4x the night before. Got in one of my best Leg WOs in a long time!

Thankfully this club had one power rack that was not a smith machine. Loaded up and got to work. Sweat like crazy during squats this session! They keep the gym way too hot. I've been here one time before and seem to remember that, so shed all of the pump covers today.

Guy came over to give me props this AM and was asking about my program. Kind of amazed how many lifters don't know what 5/3/1 is. Guess I'm just old school, was told as much!
Click to expand...
Great squats can already see your gaining momentum and strength 🤘🏻💪🏻
 
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