SATIL log

[TLR Is Mental Poison]

Got the bike set up, figured out what I'm gonna do. Gonna stay on my 4 day split shyt for now, try and ride 3-4x a week for 6 miles to start. 1 mile = ~50 calories though with how fat I am now maybe 60-70. Then later on I will drop down to a 3 day split and try and do 12 miles 3x/wk. Also gonna switch to IF permanently to concentrate calories around lifting time. Break the fast at like 1-2 with lunch, have a light snack around 4 or so, dinner, lift, shake, bed. Do fasted cardio in the morning with caffeine if need be, though I rode to work like 3-4x a week in NYC so I think I can get back to that.

 

[TLR Is Mental Poison]

Maiden voyage on the bike. Fasted with caffeine and a little lemon water. Weak AF.... only did about 3.5 miles and it was rough. Going to focus on just doing distance, rather than speed. Blew my load a little early, pause. Speed will come. Going to try ~6 miles Monday, got a neighborhood loop that should work.

 

[TLR Is Mental Poison]

Nice workout today. Hit chest and arms. Had a little head cold over the weekend but I'm like 90%. Def getting used to working out at night and IFing again, which is good. Gym has no A/C They are fixing it Thursday. Works out for me as I go in Wednesday, Friday and Saturday. Gonna try a 6 mile loop around the neighborhood tomorrow in the morning.

 

[TLR Is Mental Poison]

Did my ride this morning. Hit 7 miles. Climbing is ROUGH but otherwise I felt OK. That will come with time. Had some technical problems with the bike.... long story short, new wheels on the way, which will hopefully make riding somewhat easier and more importantly safer.

 

[TLR Is Mental Poison]

Hit back and shoulders today. Nice workout. Strangely I find hitting back and shoulders a little harder now that I'm only doing them once a week. But those are my easy body parts so I don't need the volume on them. Will be interesting when I get a home gym to not have my beloved Hammer Strength machines.... might switch to a routine that just uses free weights and body weights for back. I'll try that next week.

 

[TLR Is Mental Poison]

Im a fukking idiot. Measured my waist at the wrong place. Still big- 35.5"- but not the 37" I measured before. Still want to do some kind of mini cut... maybe just get down under 195 or so and gaintain under 200. I def put on some lean mass, just gotta dump some fat.

 

[TLR Is Mental Poison]

Hit chest + arms yesterday and legs today. Bench is .... might switch between heavy and light bench next week. Everything else was OK though. Hit heavy squats today for a change. Did 5x295, 305, 315 no problem. I think I prefer heavy squats. Might fukk with that for a while.

 

[TLR Is Mental Poison]

Trying something different with my bench. Upping the volume a lot but completely avoiding failure until the last set. I hit 4x4x225 and finished with a set of 5x225. Going to try 5x8x185 and 5x6x205 and do the same 5x4x225 next week. If I hit everything, I will throw 5lbs on and try it again the next week. So 5x8x190, 5x6x210, 5x4x230. Etc. Etc. shyt went up pretty easy today but I know if I went for an extra rep I would have failed out and stalled. Dialing back volume on the rest of my upper body workout and hitting everything 3x/week. We'll see what happens.

 

[TLR Is Mental Poison]

Small change. Gonna do 3x9x75% and 4x6x82.5%. Works out to ~19 100% equivalent reps. Will let me get closer to failure on the volume stuff, but not as close as I used to be. 3x9x185 is light weight for me.

 

[TLR Is Mental Poison]

Did legs today. Well, just squats. Tried my 5 shyt. Hit 4x4x315.... that last set, Hit 1 rep and called it quits

Gonna drop down to 295 and go for it next week. Might try heavy deads again too. Gonna def have to manage those to minimize CNS burnout.

 

[TLR Is Mental Poison]

"Medium" bench upper body workout today. Again, nice. Hit 5x6x205 on bench no problem.

 

[TLR Is Mental Poison]

Just doing some quick math to look at the power (work/time) of my new bench scheme

Old power bench scheme was 3 sets of 5 reps with a 5 minute rest. So figure 15 reps over 18 minutes (1 minute for each set). New power bench scheme is 5 sets of 4 with a 4 minute rest. So 20 reps over 22.5 minutes (~30s for each set since I'm further from failure and doing less reps). New scheme is slightly faster but more importantly has way more reps. I have a "medium" bench day where I'm hitting 205x5x6. Before I would do 3 sets of 205 to failure which would be like 8, 10, 6. I *think* the new scheme uses a 2 minute rest. I was doing a 3 or 3 and a half minute rest before. So 30 reps over 12 and a half minutes (or maybe 17 and a half), vs ~25 reps over 13 and a half. Marginal difference worst case scenario but again, more volume, more consistency, better form, and I feel like I can go up in weight next week, whereas before I was stuck on one weight indefinitely.

I save failure now just for 1 joint accessory work... I will go to failure on shyt like curls, tricep pushdowns, etc.

 

[TLR Is Mental Poison]

Legit lat DOMS from heavy dead stop DB rows. I'm gonna try those 2x/wk and do volume chinups or pulldowns for 5 sets 1x/wk. That will be all my back work. Definitely lost strength here. I was up to 3x6-7x145, now I am struggling with 3x5x135. I think I just need to get that neural motor pattern and my CNS efficiency on that movement back. Should come quick doing that 2x/wk.

Def curious to see how I do at my home gym on heavy bench day. If I can hit 5x4x225 here I'm golden. Gonna find out Friday.

 

[TLR Is Mental Poison]

Light bench day. I kinda fukked it up. I do heavy shoulder press on this day, which went great... hit 3x5x165 no problem... but I did that before bench press, which is my priority. I wanted to hit 5x9x185, but only managed 9, 9 and like 6. I did bench first the other 2 days and hit my goals so I'm hoping doing the same for my 5x9 day will do the same. Been hitting arms HEAVY- yesterday I did 4 sets of pushdowns and 8 sets of curls, and I'm doing that 3x/week. DEfinitely gonna have to plan for some deload weeks... maybe once a month or so, just run 2 days of skeleton workouts (3 compound moves, no accessories), then jump back up. Gonna see. Elbow hasn't bothered me for a month and I'm hoping that holds up. WEight still holding steady at 213 but accessories and shyt are up. I will give this routine a month and see how it works for me.

 

[TLR Is Mental Poison]

Ooooooooooooooooooooo yeaaaaaaa arms can only handle 2x/week. Elbows are a lil tender. I did hit 4x4x225 and finished with a set of 4x230, so that's good. Just gotta figure out how to combine light and medium bench day. Prob gonna alternate every other week. Should be good... I'm starting a new job Monday and I don't wanna be in the gym a ton anyway.

Got the bicycle fixed and rode to the gym. Felt good. It's all set up and good to go. I just need to find a nice loop. I lived 5 blocks from Central Park and rode like 20 times in 3 yrs I will find something though.