SATIL log

[TLR Is Mental Poison]

I am like a forgotten fiber cocktail away from keto. Dinner? A chicken breast and andouille sausages lmao. I feel like I could handle keto but I dont wanna go all the way with it. Not necessary. Good to know I can go very low carb though. Only carbs I had today were the 40g of sugar marinade on my chicken, like 10g in my veggies, and then 30g of fiber. Training went fine. Hit CAS and then just got back from hitting squats at the gym near my house (wifey is painting the gym).

Got one gallon of water down, gonna try to finish with half a gallon for the night, and then tomorrow some diuretics and like zero water with hella carbs. Man I can't wait for this damn carb up

 

[TLR Is Mental Poison]

Hit a upper body pump day yesterday and heavy front squats today. By heavy front squats I mean 205 Def looking forward to bulking so I can stop hitting bytch weight on front squats. Front squats are def gonna be my go to move. Thinking about getting some kind of safety bar welded up for wifey

 

[TLR Is Mental Poison]

Carb up def got some glycogen in my muscles but a little water back on my hips. No biggie, back to the protocol Havent weighed myself in a while... I was in the 197s some time over the weekend but I should be able to shed a good bit by the weekend. I think I was due for a refeed anyway. Funny thing is I had the camera this weekend so I wasn't in any of the pictures

Got chest/arms/back today. Feeling decent. Only issue is sleep but what's new.

Been thinking about what I'm gonna do on my bulk. I wanna try GVT but I also wanna do some 5x5 shyt. If I'm gonna mix the two I might have to move to a 2 week cycle. I was initially thinking of doing a 5x5 and 10x10 superset in the same day I have time to think about that though. Also gotta keep volume in check to protect my joints. Increasing fat intake should help with that though.

 

[TLR Is Mental Poison]

CAB today gets a 5/10, I think bench is about to go into automatic deload mode again. Its the god damn sleep. Weighted chins were off too, only managed 3x6-7x25 instead of 8. We will see though.

 

[TLR Is Mental Poison]

Feeling sick Taking a day off of work... still gonna try and hit CAS AND legs tomorrow though. Just gonna sleep in

 

[TLR Is Mental Poison]

Lot going on but I want to make it quick

Carb-up/refeed did a little jump start on my metabolism. Good stuff. Weighed in this morning at 195 flat. Getting back into low carb has been a little rough but I like that. Gets things moving a little faster and I'll manage.

Like I said I wasn't feeling great... took the day off from work, but still did CAS. Went really well! 6/10 overall but for the circumstances I would put that workout at 9/10. Just felt really good. Looking leaner too. Gonna get greedy and try for 3x10 front squats tonight.

 

[TLR Is Mental Poison]

Had S'mores™ last night (family obligation) and then hit front squats. I gotta record my form... I hit most of my reps but I don't think I did a good job. I kind of bounced off the bottom rather than use my quads through the whole lift. Starting to realize my hamstring game is basura too, that will be a point of focus on the bulk.

 

[TLR Is Mental Poison]

I have had full body DOMS for a minute This is not normal. I do think I am still a little sick, there is something going around the office. Gonna flood my system with vitamin C and D, hopefully get my immune system popping

 

[TLR Is Mental Poison]

Upper body party today. Went well, but my right elbow is bothering me. Feels like tendonitis Workout was OK though, 5/10. Couldn't finish my last few sets of close grip bench, tricep push downs or standing curls. Still feeling a little under the weather. Tomorrow I'm gonna do legs... really gonna be a form nazi and make sure my shyt is on point. Gonna try for 5x5.

 

[TLR Is Mental Poison]

Woke up, weighed in at 194.4... worked on my car in the hot sun, came back, weighed myself again for shyts and giggles, 191.4 Gonna see what I weigh tomorrow morning... should be a more realistic representation of where I am. I think I am down in the 194s. I am scared those losses are coming from my legs though, squats def aint what they used to be. I doubt I could back squat more than 255x8 now... might try that today instead of heavy front squats.

 

[TLR Is Mental Poison]

Hit back squat to tess me strengt dem, still able to muster 2x8x255. Heavy squats have always juiced me metabolically so in this cut pushing for 3 sets is a bit of a pipe dream. Didn't feel terrible though. I will try and do them weekly if I feel up to it. Might stick with 5x5 for front squats to keep myself honest.

 

[TLR Is Mental Poison]

Back up to the low 195s... gonna watch and see what happens this week.

 

[TLR Is Mental Poison]

194.8

Chest/arms/back today. Plug plug plug, chip chip chip, step by step bit by bit. If I can stay disciplined I should hit 193s dry this weekend... and maybe touch the 180s by the end of the month

Just brainstorming and laying out my plan/goals....

• Realistically between now and mid Sept (going on vacation and ending the cut) I have about 9 weeks. I wanted to get down to or under 180 flat but realistically low to mid 180s is feasible.
• Like I mentioned before, gonna do a very controlled bulk from mid Sept- mid March. Going to track weight and lifts just like my cut... that was huge. Looking to gain no more than 1-2lb/month or 12 lb total, which would put me back up in the leaner, carbed + watered up mid 190s which I can live with.
• Going to keep net calories no higher than ~3000. Realistically hitting like 2100-2200/day now, and before I started the cut I was legit maintaining on 3000-3200/day. Still want to keep protein pretty high, but I am gonna lean more on fats to fill the surplus. I'm doing something like 275/125/45 PCF now. Back in the days I would have done something like 275/400/35... but I'm thinking to go more like 300/250/90. Maybe even 300/225/100. Chicken with the skin, sausages, o god
• Going to lean heavy on cardio for a few things. Main thing will be to control weight gain, obviously. Second thing will be to help with endurance. With the split I have in mind I will need it Third thing will be to maintain blood flow near problem spots (love handles). Fourth thing will be...
• ...to set myself up to be able to lean on cardio for help when I do my spring cut. Just like waiting until summer to cut, waiting until you start cutting to do cardio . I'm gonna use that surplus state to build that fitness base, so when it comes time to cut everything will be a breeze. Jumping on the cardio wave with this cut slowed me up a bit... probably cost me a month or so.

Mid March through mid June, looking to go from mid 190s down to under 180. Then like I said before, 9 month bulk (no more than ~20lbs), 3 month cut (w/e). Should set me up nicely.

Overall, so far I'm pretty happy with this cut. Hope I can finish strong (don't ask me how) and then hit this bulk with a disciplined vengeance.

 

[TLR Is Mental Poison]

Chest arms back went well. Same shyt again... 7/10 I'd say. 3x6 bench is at 220 right now which I'm very happy about. Close grip bench for 10 reps is kind of bytch made.... 155? I guess that makes sense. Def wanna get that up though.

 

[TLR Is Mental Poison]

shyt is getting tricky

Backslid and had some pita chips last night. Not even that many. Woke up today 196 flat