CAS went OK. Tried incline DB press.... didn't like it. Had to drop weight too much, wasn't getting the ROM I wanted, didn't feel as stable. Everything else went OK though.
SATIL log
- Thread starter TLR Is Mental Poison
- Start date
190.6... rode 12 miles last night. Looks like maintenance is more like 2500-2600; gotta curb target calories back to like 2800 max.
Man this full body shyt is just not the wave. Bummed but I have to separate it. Schedule is probably gonna look like this:
Monday:
Tuesday: Upper body (AM), light ride (PM)
Wednesday: Lower body (AM)
Thursday: Upper body (AM), heavy ride (PM)
Friday:
Saturday: Upper body
Sunday: Lower body (AM), light ride (PM)
Full body would cut time down a lot but I have been trying for like a month and shyt's just not clicking. Had to cut a workout way short today.
Weighed in low... 188.6
Guess the effects of that ride were delayed. May be able to keep eating ~3K calories and I might only have to do 2 hour long rides a week, if I take it easy. It's fukked up but I was stronger like right after I ended my cut than now smh.
Monday:
Tuesday: Upper body (AM), light ride (PM)
Wednesday: Lower body (AM)
Thursday: Upper body (AM), heavy ride (PM)
Friday:
Saturday: Upper body
Sunday: Lower body (AM), light ride (PM)
Full body would cut time down a lot but I have been trying for like a month and shyt's just not clicking. Had to cut a workout way short today.
Weighed in low... 188.6
Guess the effects of that ride were delayed. May be able to keep eating ~3K calories and I might only have to do 2 hour long rides a week, if I take it easy. It's fukked up but I was stronger like right after I ended my cut than now smh.
Last edited:
Man weight dipped all the way down to high 187s Sunday and are back up to 188.6 today. I think I'm gonna stop doing daily weight updates... I have the data on my phone, might post a weekly or monthly graph. I am big on data and numbers. One thing I will say.... metabolism is way up. Way way up. Friday, Saturday, Sunday I had at least 3000kcal and I didn't ride. Too busy. I will ride tonight though.
Like I said this weekend, that full body shyt is not the wave. YOU MUST RESPECT THE SQUAT.
It's not a movement I can superset or throw in all willy nilly.... shyt's standalone. When I was making progress on my squat in my cut I didn't time rests or superset anything. Just squatted from the soul. Bench is damn near close in required focus.... I need to bench when I am fresh as well or performance suffers a lot. Bigger lesson learned here is that 5 day split I had before was pretty much perfect for me.... I should just try and fit in cardio around that, even if that means doing very light rides the same days I hit legs. One thing I may do.... actually this might be low key perfect... is switch upper and lower days on the weekend. I do upper Saturday and lower Sunday, usually. I don't like to ride the day before or the day of a lower workout which takes the weekend out. But if I do lower Saturday I can do upper Sunday morning and then a ride Sunday night. Then fit in another ride whenever I want during the week
Like I said this weekend, that full body shyt is not the wave. YOU MUST RESPECT THE SQUAT.
It's not a movement I can superset or throw in all willy nilly.... shyt's standalone. When I was making progress on my squat in my cut I didn't time rests or superset anything. Just squatted from the soul. Bench is damn near close in required focus.... I need to bench when I am fresh as well or performance suffers a lot. Bigger lesson learned here is that 5 day split I had before was pretty much perfect for me.... I should just try and fit in cardio around that, even if that means doing very light rides the same days I hit legs. One thing I may do.... actually this might be low key perfect... is switch upper and lower days on the weekend. I do upper Saturday and lower Sunday, usually. I don't like to ride the day before or the day of a lower workout which takes the weekend out. But if I do lower Saturday I can do upper Sunday morning and then a ride Sunday night. Then fit in another ride whenever I want during the week
Last edited:
Legs went well. Hit 3x6x275 with a paused last rep. Def gonna go for 280 next week. I am really feeling the difference lifting without my heels lifted though. But they want too damn much for these PL sneakers 
I suppose I could use the posterior chain training anyway.
I suppose I could use the posterior chain training anyway.No action this weekend. Mini vacation was good diet wise. Didn't eat as much as I thought we would and we did so much walking, actually lost weight. Back at it tomorrow, chest arms back with heavy flat bench. Regular shyt. Nice to be back home in the routine again.
Chest arms and back. Went OK. Sleeping late and not doing anything over the weekend did me no favors. Gonna get to bed early tonight.
I forgot to weigh myself today 
Haven't been logging calories either Need to get back on the ball
Hit legs today.... 3x6x280 on back squats no problem. Gonna ride tomorrow. Feeling fat.
Haven't been logging calories either Need to get back on the ballHit legs today.... 3x6x280 on back squats no problem. Gonna ride tomorrow. Feeling fat.
Hit shoulders/chest/arms and did a short ride today. Getting faster on the bike for sure. Sensor kept cutting out though. I kept my speed but even a week off the bike kind of eats into my stamina. No biggies though, gonna hammer it now. Have to remember to do legs Saturday and not Sunday and then ride Sunday night.
Last edited:
Love that post ride DOMS 
Front squats are 
, ramped from 185 to 205x8 over 3 sets no problem. Gonna make my working weight on them 205 to start next week. Finished with a few sets of leg curls. My legs magnify how I'm feeling. In a cut I can barely squat once a week. Now with all these calories I can squat and ride whenever I want. Funny cause upper body will hold on to strength OK, but is hard to make gains on
, ramped from 185 to 205x8 over 3 sets no problem. Gonna make my working weight on them 205 to start next week. Finished with a few sets of leg curls. My legs magnify how I'm feeling. In a cut I can barely squat once a week. Now with all these calories I can squat and ride whenever I want. Funny cause upper body will hold on to strength OK, but is hard to make gains on
Last edited:
190.4.... do I need to eat more? 
Well, beginning of October I was in the high 180s. Like 189 or so. So I gained about 1lb which is exactly what I wanted. I am pretty much on the money diet wise, so naw, gonna keep shyt as is.
Got upper body party and a ride today. Bummer that it's raining; I would have loved to ride outside.
Well, beginning of October I was in the high 180s. Like 189 or so. So I gained about 1lb which is exactly what I wanted. I am pretty much on the money diet wise, so naw, gonna keep shyt as is.Got upper body party and a ride today. Bummer that it's raining; I would have loved to ride outside.
Upper body party went well. Just been feeling great all weekend. Glad my weight is under control and essentially my metabolism is back. I do think I am going to put my ride off until tomorrow though. I probably could grind through it, but why? Rather give it 100% and I'm not doing shyt tomorrow anyway. So glad I brought cardio into the mix though. If I can really get my speed and endurance up on the bike cutting will be such a breeeeeeeze. Just have to make sure I manage my squats and shyt too. I let squats go by the wayside big time when I did my cut.... don't want to do that again.
Still trying to figure out how to track lifting progress. I want something that I can put reps and sets in on workouts, and have tell me what to do for the next workout based on parameters I create. I will really have to think it through, but I know what I want to do. Basically have a range of reps I want to work in, and progression based on the total number of reps. So say for heavy bench, I do 3x6. So say I hit 6,6,4x225. Next week, goal would be 6,6,5x225. If I hit that, then the week after I would try for 3x6x225. If I hit THAT, then I would up the weight to 230, and maybe drop to a goal of 5,5,5. Then each week, add a rep till I hit 3x6, and keep moving up. For big lifts I am feeling like going up 5lbs a month is realistic and reasonable for where I am in the game right now. Just need a more systematic approach.
Still trying to figure out how to track lifting progress. I want something that I can put reps and sets in on workouts, and have tell me what to do for the next workout based on parameters I create. I will really have to think it through, but I know what I want to do. Basically have a range of reps I want to work in, and progression based on the total number of reps. So say for heavy bench, I do 3x6. So say I hit 6,6,4x225. Next week, goal would be 6,6,5x225. If I hit that, then the week after I would try for 3x6x225. If I hit THAT, then I would up the weight to 230, and maybe drop to a goal of 5,5,5. Then each week, add a rep till I hit 3x6, and keep moving up. For big lifts I am feeling like going up 5lbs a month is realistic and reasonable for where I am in the game right now. Just need a more systematic approach.
Rode last night, maybe went a little too hard. Averaged 14.5 MPH, previous ride was only 14 flat. Gonna stay in the 13-14 range for now. Still, I feel OK. Looking forward to chest arms and back for lunch
Hit legs.... 3x6x285 on back squats went up like water 
Debating whether or not to bring stiff leg deads back into the mix to hit the hip hinge side of my hamstrings. Also thinking about doing some vacuum and stretch work with wifey. I have good momentum right now though, really enjoying it.
*EDIT* Also hit chest arms back yesterday... finally cleared 3x6x225 on flat bench, time to move to 230. Gonna try 3x5 at that weight. Also replaced close grip DB bench with weighted dips and swtiched the order of things around a little bit. Not that anyone cares about those details but when I read this it will remind me. I have to take some weight off of weighted chins now as they come in the second superset.... lost some edge and my form took a dip.
Debating whether or not to bring stiff leg deads back into the mix to hit the hip hinge side of my hamstrings. Also thinking about doing some vacuum and stretch work with wifey. I have good momentum right now though, really enjoying it.*EDIT* Also hit chest arms back yesterday... finally cleared 3x6x225 on flat bench, time to move to 230. Gonna try 3x5 at that weight. Also replaced close grip DB bench with weighted dips and swtiched the order of things around a little bit. Not that anyone cares about those details but when I read this it will remind me. I have to take some weight off of weighted chins now as they come in the second superset.... lost some edge and my form took a dip.
Last edited: