SATIL log

[TLR Is Mental Poison]

Weight: I think I was 174.2 this morning. Rode today, we'll see where we come in tomorrow.

Workout: Hit legs and rode. Man, as much as I love squatting, IDK brehs. I supersetted deadlifts and leg press and fukking blazed through that shyt. I hit 3x8x325 on deads and 4x8x410 on leg press (290 vertical) and it went fast. I was done in like 20 minutes. shyt was crazy. Tried chalk to grip for deadlifts and it helped but I'm not there yet. Going to try for 4 plates on leg press next week as the weight I threw on today seemed a little light and 4 plates would equate to 320 or so vertical on the leg press (multiply times .7).

Ride today went well too, didn't even feel like I hit legs today. Had to cut it short because of weather. Of course as soon as I start riding it starts raining

Thoughts: Just chipping away. Definitely getting flat, but I'm lean so I can deal. Also means I'm in the fat burning zone. So we will just keep at it. August is off to a good start. I was telling my wife next year I gotta wrap this shyt up in like 2 months. If I can bounce between 165 and 180 forever I'll be happy. And 15lb is doable in 9-10 weeks for sure if I lock in early. Might have to ramp up cardio before cutting calories to get in that groove. But we'll see. Hopefully these outside rides will be the ticket. Been on target with the diet too

 

[TLR Is Mental Poison]

Weight: 174.2 again

Workouts: hit incline bench upper for lunch today and rode yesterday.

Thoughts: Sitting on my hands with this weight stall. Everything's on point so it's just a waiting game. Only 8/2

 

[TLR Is Mental Poison]

fukk it. Wifey said to dead it. Happy wife, happy life. Plus I've been stalled for a month. I think my metabolism is done

I still wanna stay active though. I think I'm gonna drop to a 4 day full body split and use one of my weekend days to do something different. Right now I'm fukking with biking but I'm interested in yoga and swimming. So we can switch it around. One of the things I didn't enjoy about this cut was being so locked in activity wise. Summer is basically over anyway, time to build. And I look pretty good I'll see how I feel and look next summer. If I stay active like I want the weight gain should be minimal. Will be nice to squat again too.

Numbers wise I might have legit put on 1-1.5lb of muscle solely on my legs and maybe my chest and arms. Def fuller. But I just couldn't get that last bit of fat/water off. I don't know if I'm gonna cut next year but if I do I know I gotta ride outside ASAP. I think when my metabolism was good I didn't take advantage. Then I turned up as it fell off. Timing was bad. For now though just gonna take it day by day and put the scale away. Just gonna go by my waist size... try and stay under 30". Next cut I hope to get in the 27"s. I got down to just under 28" this year

Not the best cut but a good learning experience. That's the main thing. If I came out all stalled with no ideas on where to improve then I'd be bummed. But I learned a lot. My whole mindstate is changed.

 

[TLR Is Mental Poison]

Rode 18 miles yesterday. FINALLY figured out how to track GPS on my rides so I can get calorie credit for altitude. Having a lot more fun just freestyling

 

[TLR Is Mental Poison]

Weight: 178.8

Cleared out all the cookies and shyt. If the weather is nice tonight I might do a little cleanup ride. Def carbed up and a little soft but it's cool. My mood is way better so I don't really care.

Today was a mess at the gym Forgot my gym bag so I had to run to Goodwill and grab some shorts + a t-shirt; squatted in socks with no belt or knee sleeves. It was a god damn catastrophe

Squats took a fukking beating as well, Jesus Christ. I was hitting 3x5x365 no problem. Barely mustered 5x295 on the last set after dropping like a mofo. Lost a lot of control of the weight too.... no tension at the bottom. But I might as well take my time and start from scratch. Hopefully I'll do better with my sleeves + belt. What is the rush? I have like a year and a half to build. Plus I can get a lot of lower push volume in with leg press. Had a weird shoulder thing when I tried chinups as well. Been a while I guess. Pronated grip just felt weird but it sorted itself out.

Def gonna be an adjustment period to this new routine but I think it's going to go a lot better going forward. Hopefully I can cut down the time I use to do it as well.

 

[TLR Is Mental Poison]

Weight: haven't checked in a week

Ending the cut has been like having a weight lifted off my shoulders. Performance is up bit a little mixed. It's nice to squat again.... 3x5x335 went up like butter yesterday. Weighted dips are kind of hitting a limit.... I'm at 3x10-12x+75, but I'm also up a good bit in body weight so I might have dumped another 10lb on in the last month. Might drop back on that. Been meaning to try benching again but I really want to humble myself... put my feet up on the bench and take all leg drive out of it. I ordered some magnets so I could do some microloading on dumbbells as well... wanna try and do heavy DB bench. Been going DB bench for inclines and I like it but loading up is tricky.

Something is up with my right shoulder on overhead pulling movements. Like something is out of alignment. I guess the easiest thing to do is take a break from them for a while. I keep forgetting I have no deadlines or needs to make stuff happen RIGHT NOW. So I might just do that and see if it heals up

 

[TLR Is Mental Poison]

4 day split is cool. Skipped my vitamins and am coming down with a cold Hope I can get through it without getting too sick. Feeling leg press over high volume squats too. The flexibility on the weekends is really nice. Much better setup

I have fallen into all kinds of bad eating habits Just hoping I can keep doing cardio to maintain. That might be what's driving the hunger actually

 

[TLR Is Mental Poison]

Something is def up with my right shoulder. Any kind of vertical pulling motion is a struggle. I think heavy dips are taking too much of a toll. Gonna dial the weight back on dips... maybe up the reps Figure out some kind of horizontal pressing movement. I want to try flat bench but maybe work in the 5-8 rep range. I'll fukk with BB bench again but I wouldn't be opposed to doing DB bench. I'm liking it for incline work and I got magnets for microloading.

Def overdue for a deload... hoping that will heal up my shoulder, then I will be able to attack this bulk more systematically. Trying to make upper body gains as easy as I do on lower body. Thinking about it that might require a big change in approach as my lower body work is as bare bones as it gets. No accessories... just squats, leg press, deadlifts 2x. Might give a similar upper body workout a try on my next training block. Def made gains the way I've been moving but I'm stalling out on some accessories. Maybe if I dial the accessories back and give more time and recovery to the compounds I wanna improve on I can make some gains. Bench is still garbage

 

[TLR Is Mental Poison]

Hovering aroung 180

Shoulder is getting better. I have found that sleeping with my arm down and sticking with horizontal pulling motions is helping it heal.

Switching up a few exercises as well. I'm bummed weighted dips are not gonna be my wave but I feel like they are what's aggravating my shoulder (even though they don't hurt to do). Gonna cut them out of the next block. Also basically hit the end of the stack for tricep pushdowns and form is suffering bad. Played with cable kickbacks and I'm gonna switch to that.

Did a 24 mile ride yesterday. Getting more and more into riding for sure and it doesn't seem to be killing me in the gym. Baby was wearing us the fukk out this weekend though. I was looking forward to come to work just to get some rest. But the ride was fun. If I can find some road that is close, safe and FLAT then I can definitely build up my base miles and start making headway there. I was afraid my size would hinder my cycling but on Friday I got REAMED by a fat old dude. He just breezed by me My bike is old so it's heavy and flexy... Going to watch to see if bike parts get cheap this winter and get back onto a carbon fiber frame.

Diet is so trash right now... damn near feel like I'm binging Def a stress eater too. Main challenge is late night eating. If I can close the window around 8PM or so I'll be good. Thankfully I have the bike so I'm good.

 

[TLR Is Mental Poison]

Weighing in around the mid 178s. Been consistent too, weighed the same over a few weigh ins over the last few days.

In a nice groove. Just did deload week. Well, mostly. Went too hard/heavy at the beginning of the week. Back at it now, feeling refreshed.

Loving the flexibility of the 4 day split. Only getting to ride once a week now, but no worries. Doing 1 24 mile ride on the weekends. Might push to 29 (I ride over a 4.3 mile loop). Should be able to keep riding damn near into the winter. Good for about 1400-1500kcal so it's a very nice clean up. Diet has calmed down as well.

Hoping to get a little harder now that I'm off deload. Looking a little soft and slightly flat. Hopefully loading up will give me a good pump again.

 

[TLR Is Mental Poison]

I think I'm gonna do 2 upper days, 1 lower day and 1 full body day. This 3 full body days in a row shyt is taxing

 

[TLR Is Mental Poison]

Last weight was in the mid 180.x range; weighed my waist today at 29"

Looking lean and pumped, but progress is a little stalled. Lot of lifts have fallen off and not recovered either. Like I was incline benching 185 during my cut and yesterday I had to drop back to 165. Heavy squats haven't rebounded back to 365 comfortably either. But I kind of don't care? Still wanna get to 4 plates on squats but other than that I'm happy. I do think if I put on maybe 5 more lbs I'd be more responsive to gains... but I'm not gonna force it. Looks like I'm about where I was last year. Gonna let the weight drift upward but I wanna stay under 185. Holidays + winter will take care of that. I'd like to keep biking as long as possible and up my miles... really loving that piece.

Gonna be weird not cutting next year but I do think I need a break. I might just clean up in May... if I can get my riding up to ~40 miles a week by then dropping 5-6b in a month will be nothing, which is all I should need.

Might buy another pair of 45s for me and some bumper plates for wifey. I'm still thinking about selling my cage and building something more space friendly... but I gotta think that through....

 

[TLR Is Mental Poison]

In a groove. Upper/lower is so much better than full body for me. Just going to do 1 full body workout on the weekends and ditch weekend squats/deadlifts. Just gonna do single leg press and cable leg curls

This just in from Captain Obvious... eating really helps lifting. Absolutely have to stay on top of cardio though.

 

[TLR Is Mental Poison]

Yea, respecting the squat pays off. Hit 3,4,4x365 on squats and deads yesterday, no problems. Mixed some high rows and hamstring curls in with those; felt great. Nice to take my time with squats. Very necessary. Hit incline bench upper today... again, very enjoyable. Had to dial back to 175 but we got through it. Not bad for a few months completely off the lift, though I was hitting 185 during my cut. We'll get back there though. Maybe up to 190 by the end of the year.

 

[TLR Is Mental Poison]

Flat bench feels good. Been doing 215 for my 3 to 5 rep shyt... thinking I will jump back up to 225 next training block. Trying to take my feet mostly out of the lift. I feel like when I got up to 235 in the past it was a full body thing. Really just trying to focus on the chest

In a good groove overall.