Hit CAS and rode. Finally cleared 3x9x175 on incline bench. Gonna move up to 180 next week. Ride went meh. Had wings before.... kind of felt like shyt. I pushed through to the end though. Thank you Thugger 
SATIL log
- Thread starter TLR Is Mental Poison
- Start date
193.6/31.5"
Gonna do legs today. Back feels good enough that I'm gonna add some SLDLs into the mix. Just have to focus. Had the thought to do like 5 sets of front squats but one pillar of progress in the gym is to not get greedy and stick to the script. I think damn near every time I've deviated shyt went off course.
I do think one change I am gonna make is to do front squats only. Wednesday I am going to try heavier front squats instead of back squats. Go for 3x5x245 and see how it feels. Hopefully my core is up for that but I feel good. Not competing so I don't give a fukk about back squats. I'm in it for the long haul
Weight is down a little bit.... trying to eat cleaner and keep control of weight gain but I think I have a little room to play.
Gonna do legs today. Back feels good enough that I'm gonna add some SLDLs into the mix. Just have to focus. Had the thought to do like 5 sets of front squats but one pillar of progress in the gym is to not get greedy and stick to the script. I think damn near every time I've deviated shyt went off course.
I do think one change I am gonna make is to do front squats only. Wednesday I am going to try heavier front squats instead of back squats. Go for 3x5x245 and see how it feels. Hopefully my core is up for that but I feel good. Not competing so I don't give a fukk about back squats. I'm in it for the long haul
Weight is down a little bit.... trying to eat cleaner and keep control of weight gain but I think I have a little room to play.
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Hit legs. Not a good workout. Apparently I lost one of my knee sleeves 
Used wifeys which are the same size but thinner and now my left knee kind of hurts 
I am hoping and praying they have my sleeve at the front desk.
Used wifeys which are the same size but thinner and now my left knee kind of hurts I am hoping and praying they have my sleeve at the front desk.192.6/31" 
I had like 3400 calories last night. I don't understand why I'm losing weight. Oh well we will see what happens. Upper body party in the middle of a very busy Sunday.
I had like 3400 calories last night. I don't understand why I'm losing weight. Oh well we will see what happens. Upper body party in the middle of a very busy Sunday.
UBP went well, got through 9,9,8x205 on flat bench. Everything else is down though Been getting hella sleep but I'm still tired all the time. Not sure what's going on.
Been getting hella sleep but I'm still tired all the time. Not sure what's going on.195.6/31.5" 
CAB went well. Completed 3x6x230. I wanna complete it 2x before I go to 235. Hit legs today. Did 215 on front squat and got through like 8,8,6 or 7. Did some stiffish leg deads too. I think I need to slow those down and drop the weight. Maybe move to a wide grip too.
Not sure what's going on with my weight. I was in the high 192s this weekend and now I'm back into the 195s
Belt was fitting kind of tight today too and you know what tomorrow is Gonna do my ride first thing in the morning, put the turkey in and lift around noon or so and then it's off to the races
CAB went well. Completed 3x6x230. I wanna complete it 2x before I go to 235. Hit legs today. Did 215 on front squat and got through like 8,8,6 or 7. Did some stiffish leg deads too. I think I need to slow those down and drop the weight. Maybe move to a wide grip too.
Not sure what's going on with my weight. I was in the high 192s this weekend and now I'm back into the 195s
Belt was fitting kind of tight today too and you know what tomorrow is Gonna do my ride first thing in the morning, put the turkey in and lift around noon or so and then it's off to the races194.6/31.75 
OK, over the last 6 weeks I have gained 3 lbs. Little too high for my tastes. I think my target has been ~3000-3200kcal.... really have to make a hard stop at ~2700-2900. Just getting a little too soft for my taste. Things have been moving up nicely in the gym though so I don't want to clip too many calories and kill my momentum. But I would really prefer to keep my waist at or under 31" until March. I might have to start throwing in micro cuts... just drop down to 2000 kcal/day for like one week a month. Gonna see if I can stay at or under 195 through December.
Hamstrings are groaning right now. Quads too. Got my money's worth yesterday.
OK, over the last 6 weeks I have gained 3 lbs. Little too high for my tastes. I think my target has been ~3000-3200kcal.... really have to make a hard stop at ~2700-2900. Just getting a little too soft for my taste. Things have been moving up nicely in the gym though so I don't want to clip too many calories and kill my momentum. But I would really prefer to keep my waist at or under 31" until March. I might have to start throwing in micro cuts... just drop down to 2000 kcal/day for like one week a month. Gonna see if I can stay at or under 195 through December.
Hamstrings are groaning right now. Quads too. Got my money's worth yesterday.
Hit chest arm shoulders at home. Didn't really like it. Workout went OK but I found it hard to get in a rhythm and figure out how to set everything up with enough space on supersets. Felt weird on the bench too.
Waiting to see what the damage on the scale will be tomorrow Gonna try and go for at least a 90 minute ride tomorrow
Waiting to see what the damage on the scale will be tomorrow
Gonna try and go for at least a 90 minute ride tomorrowTaking things a little easy today calorie wise. Only was able to muster an hour out of the ride simply because it was so fcking boring. Damn it is 70 degrees out... I should have rode outside. Anyways so that's -700 kcal or so right there and I have been taking it easy with food today. fukking stuffed. Only weighed in around the mid 195s, didn't bother with my waist but I think I am OK. Part of what got me on the ride are my legs are still nuked from Wednesday for some reason. I'm gonna do upper body tomorrow instead of legs. I think I need an epsom salt bath.
Hit upper body party today. Went OK. Breezed through 3x9x205 on flat bench and I think I hit 3x6x+45 on weighted chins. Shoulder press is still bytch weight... I just can't believe I am struggling with 105lbs on that. I used to do like 135x10 I think, but I would just bring the bar down right below my chin, whereas now I bring it all the way down to my chest. Get that nice delt stretch and more shoulder ROM. Felt good though, got through it.
I think I am gonna start adding a little time to my rides. Gonna add maybe 5 minutes a week until I am up to 90 minutes. We will see how that goes.
I think I am gonna start adding a little time to my rides. Gonna add maybe 5 minutes a week until I am up to 90 minutes. We will see how that goes.
Weighed in in the mid 195s/31.5" waist. Hit legs and recorded my form. Gotta drop the weight (just a little bit) and go deeper. Instead of 215 205 should be fine. Better for my knees and ankles.
I think adding another day of riding should be OK. If I can fit a ride in on Sunday that would be ideal. Tough though with UBP and my wife's session.
I think adding another day of riding should be OK. If I can fit a ride in on Sunday that would be ideal. Tough though with UBP and my wife's session.
I think I figured out what happened last week. I'm gonna #blameitonthealcohol. I usually don't drink. Maybe once every 2 weeks. But last week I had like 3-5 drinks for 4 days straight. Obviously more calories, but I also feel like alcohol really fukks with my water balance and shyt too. Gonna stick to my regular routine and see what happens this week. I was dialed in up to this point.
Yea shyt is looking on the up and up. Weight hasn't dropped much but I def look leaner. Haven't drank since Thursday. Gonna miss my ride tonight though.... trying to talk my BIL from joining the military
Interesting food day yesterday. Went to Dennys with family and broke the fast with a double bacon cheesburger with fries and OJ around noon. Easily 2000 kcal lmao, I can see how people get fat now. Came home, hit legs with a little BCAA drink, then had a whey shake and later on my kale smoothie. I did nibble on some cookies but that was like 300kcal worth and I didn't need them. Point being I may be able to have 1 big healthy meal for my pre workout and then just do shakes after.
Other thing I have been thinking about is cooking dinner after work and having legit meals. That way I will get more protein in and snack less. Kind of falling into bad habits with all these surplus calories.
The alcohol thing last week was a good lesson though. Vascularity is back, leanness is back, still a little flat though. But yea that shyt is the devil
Wifey likes to drink in social outings but I am a misanthrope. If someone said 'u cant drink anymore' I would not be sad.
Other thing I have been thinking about is cooking dinner after work and having legit meals. That way I will get more protein in and snack less. Kind of falling into bad habits with all these surplus calories.
The alcohol thing last week was a good lesson though. Vascularity is back, leanness is back, still a little flat though. But yea that shyt is the devil
Wifey likes to drink in social outings but I am a misanthrope. If someone said 'u cant drink anymore' I would not be sad.194.4/31.5" 
OK, back on target. Rode last night, but only for 30 mins, so I went extra hard. Averaged 15 MPH and felt good. CAB today. Hopefully I clear 3x6x230 on flat bench again so I can go up to 235 next week. Still debating whether or not to go back to close grip bench instead of weighted dips. Left pec has felt funny since I started doing them again and I'm not sure I am getting everything I want out of them. I think I'm gonna try CGDBB today. I also think switching to t bar rows to superset with bench instead of weighted chins was the move too. Weighted chins are kind of intense and I really want to get my bench up.
It's tough to exercise discipline on adding weight but I really need to. It has definitely paid off on bench. I need to apply my no more than 5lb/month increase cap onto EVERYTHING. I think jumping too quick is what prompted my back sprain from back squats. My tricep push down form has also gone to shyt and I have to go back down to 75lb on that. Really have to stick to the script.
I wanna bring back heavy back squats. I miss them I wanna get back up to the 3x5x325 I was hitting around this time last year. I just have to stay focused. 3x8x275 was no problem.... this Wendesday I'm gonna start with 5x275 and add 10lb to each set and see how it feels. I think I can start with a 5 rep working weight of 295.
Everything is moving :mido:
OK, back on target. Rode last night, but only for 30 mins, so I went extra hard. Averaged 15 MPH and felt good. CAB today. Hopefully I clear 3x6x230 on flat bench again so I can go up to 235 next week. Still debating whether or not to go back to close grip bench instead of weighted dips. Left pec has felt funny since I started doing them again and I'm not sure I am getting everything I want out of them. I think I'm gonna try CGDBB today. I also think switching to t bar rows to superset with bench instead of weighted chins was the move too. Weighted chins are kind of intense and I really want to get my bench up.
It's tough to exercise discipline on adding weight but I really need to. It has definitely paid off on bench. I need to apply my no more than 5lb/month increase cap onto EVERYTHING. I think jumping too quick is what prompted my back sprain from back squats. My tricep push down form has also gone to shyt and I have to go back down to 75lb on that. Really have to stick to the script.
I wanna bring back heavy back squats. I miss them
I wanna get back up to the 3x5x325 I was hitting around this time last year. I just have to stay focused. 3x8x275 was no problem.... this Wendesday I'm gonna start with 5x275 and add 10lb to each set and see how it feels. I think I can start with a 5 rep working weight of 295.Everything is moving :mido: