Cardio is so boring
Cant wait for summer when I can go riding outside again
Cardio is a bytch lol. I need to cop a bike for spring
SATIL log
- Thread starter TLR Is Mental Poison
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Cardio is a bytch lol. I need to cop a bike for spring
Chest arms back shoulders today
Recorded bench from the side. Way too much arch for the higher volume stuff. Gonna drop the weight a good bit on my 3x9 shyt... maybe 15-20lbs.... and take leg drive completely out of the equation. I will keep it for my 3x6 shyt. Goal is hypertrophy, not just moving max weight. And I think I am cheating my chest out of the movement. Gotta humble myself
Also been feeling like my workouts at the gym go way better than workouts at home. I feel too relaxed at home, especially on the weekends. Bout to take a nap
Recorded bench from the side. Way too much arch for the higher volume stuff. Gonna drop the weight a good bit on my 3x9 shyt... maybe 15-20lbs.... and take leg drive completely out of the equation. I will keep it for my 3x6 shyt. Goal is hypertrophy, not just moving max weight. And I think I am cheating my chest out of the movement. Gotta humble myself
Also been feeling like my workouts at the gym go way better than workouts at home. I feel too relaxed at home, especially on the weekends. Bout to take a nap
I rate today's workout 7/10. Went up on front squats, cleared 3x5x135 on military press (and it felt good!), got through most of the rest of it. Was crazy hungover. Can't keep doing this but I'm glad I got through it. When I felt like quitting I just kept saying to myself "gotta grind" and pushed through.
If I move heavy bench day to Wednesday I can triple up on cardio 
Weight was down to 198.2.... time to 
I think the clean diet is working a little too well
Getting a little tired of this shredded chicken shyt. Need some new flavors. Maybe add some veggies in. Thinkign about making a turkey meat loaf
I think the clean diet is working a little too wellGetting a little tired of this shredded chicken shyt. Need some new flavors. Maybe add some veggies in. Thinkign about making a turkey meat loaf
Changed my bench form
Def gotta come down in weight. I've been cheating shyt is a lot harder when I keep my butt on the bench. Gonna have to take off a good 20lb or so
Other than that everything is OK. Did my upper body workout today, got legs and shoulders tomorrow. We will see what happens.
Def gotta come down in weight. I've been cheating
shyt is a lot harder when I keep my butt on the bench. Gonna have to take off a good 20lb or so Other than that everything is OK. Did my upper body workout today, got legs and shoulders tomorrow. We will see what happens.
Hit legs and shoulders today. Got through 3x8x280 on back squat. But I learned a hard lesson. Ran out of chicken so I just had my shake and a king size Nutrageous bar (pause). The candy bar did me in 
I know I've fukked up like this before but I have to remind myself again. No more sugar before workouts. That shyt put me down brehs. I had to stop early. But then like half an hour later I felt great again. shyt just happened like 2 weeks ago when I had my full green smoothie before my workout instead of during.
Gonna make some tweaks to my diet for my sanity. I kind of like the shake before the workout thing. So I'm gonna do that and then have a small lunch after. Save my big meat (pause) for dinner so I can cook shyt fresh and switch everything up regularly. All I had today so far was a whey shake, that candy bar, intraworkout drink, and some chips and I feel OK. If I can do OK in the gym with just a shake I will be so good to go. Will be a game changer for my cut.
I know I've fukked up like this before but I have to remind myself again. No more sugar before workouts. That shyt put me down brehs. I had to stop early. But then like half an hour later I felt great again. shyt just happened like 2 weeks ago when I had my full green smoothie before my workout instead of during.Gonna make some tweaks to my diet for my sanity. I kind of like the shake before the workout thing. So I'm gonna do that and then have a small lunch after. Save my big meat (pause) for dinner so I can cook shyt fresh and switch everything up regularly. All I had today so far was a whey shake, that candy bar, intraworkout drink, and some chips and I feel OK. If I can do OK in the gym with just a shake I will be so good to go. Will be a game changer for my cut.
Weekend report
Tried to take arch out of the bench.... recorded it.... it was still there
Gonna drop the weights all the way down to like 185x9 and 225x6.... just retract my scapula and take my legs out of the equation. Hopefully that keeps my shoulders safe enough but brings my chest into the mix. I am training my bench like a powerlifter and I dont compete
Hit 3x8x210 on front squats with good form and 4,4,5x140 on military press with OK form. Too much arch. Gotta tuck my hips under my shoulders and keep it tight. It was OK
Tried to take arch out of the bench.... recorded it.... it was still there
Gonna drop the weights all the way down to like 185x9 and 225x6.... just retract my scapula and take my legs out of the equation. Hopefully that keeps my shoulders safe enough but brings my chest into the mix. I am training my bench like a powerlifter and I dont compete Hit 3x8x210 on front squats with good form and 4,4,5x140 on military press with OK form. Too much arch. Gotta tuck my hips under my shoulders and keep it tight. It was OK
Soem more notes
On Sunday I think all I had to eat before my workout was a whey shake and some Bugles. I'm really going to try and transition to this lighter pre workout shyt. Frankly I'm tired of having a big bowl of chicken 4-5 days a week. I made some Jamaican chicken and rice last night and brought the leftovers in today
I can't go back
Got CAB tomorrow.... gonna drop bench weight all the way down to 225 and try and take out all arch. Just retract my scapulae and put all the work on my chest/tris. I know I am cheating myself out of a good ~2" of ROM with my crazy arch. All this like 6 weeks before I start my cut
Been weighing in around 200 even. I'm not worried. Looking leanish. Even though my numbers haven't gone up a ton since I finished my last cut I do think I put some decent muscle on. My main focus was getting my legs back up and putting some more emphasis on my shoulders. I think I've made strides on both so I'm OK with the ~15lbs I put on since like September. I think that's less than a lb a week. Gonna be a little more free with the calories the next few weeks to get my metabolism going and to see if I can build a little more strength. Things are moving OK.
Gonna ride tonight. Hopefully I will be able to go for the full hour.
On Sunday I think all I had to eat before my workout was a whey shake and some Bugles. I'm really going to try and transition to this lighter pre workout shyt. Frankly I'm tired of having a big bowl of chicken 4-5 days a week. I made some Jamaican chicken and rice last night and brought the leftovers in today
I can't go back Got CAB tomorrow.... gonna drop bench weight all the way down to 225 and try and take out all arch. Just retract my scapulae and put all the work on my chest/tris. I know I am cheating myself out of a good ~2" of ROM with my crazy arch. All this like 6 weeks before I start my cut
Been weighing in around 200 even. I'm not worried. Looking leanish. Even though my numbers haven't gone up a ton since I finished my last cut I do think I put some decent muscle on. My main focus was getting my legs back up and putting some more emphasis on my shoulders. I think I've made strides on both so I'm OK with the ~15lbs I put on since like September. I think that's less than a lb a week. Gonna be a little more free with the calories the next few weeks to get my metabolism going and to see if I can build a little more strength. Things are moving OK.
Gonna ride tonight. Hopefully I will be able to go for the full hour.
Chest arms back today
Taking the arch out of my bench killed it... 225 is a legit struggle. I did superset with chins though. I will do them dolo next week and see if that helps. I DO feel it more in my chest though.
Taking the arch out of my bench killed it... 225 is a legit struggle. I did superset with chins though. I will do them dolo next week and see if that helps. I DO feel it more in my chest though.
Late weekend report
First let me just change the names/clarify my routine a little bit. I have a 4 day split that is just 2 days twice. 1 upper body day and 1 full body day.
Upper body:
Bench 3x6 or 3x9
Weighted chins 3x6 or 3x9
Arms superset (standing curls + tricep pushdowns, 5x12)
Full body:
Back or front squats 3x8
Standing military press 3x5 or 3x9 superset with seated rows
Romanian deadlifts superset with lateral raises
Really simple. Been enjoying it. Anyways on the weekends I do UB Saturday and FB Sunday. Went well from what I remember. Bodybuilder style flat bench is low key killing me but I think I can come up a little bit before I start cutting in April. Got greedy with front squats... 215 felt OK for the first 2 sets of 7 but I only hit 5 on the last one when I was supposed to hit 8. I feel like I will be able to hit it this weekend.
Rode last night.... the return of Money and Violence is so vital to cardio right now
These nikkas are weaving a tapestry of the intricacies of street life. I blasted through that shyt... hit an hour at 15.6 MPH which is a personal best. I am still thinking about getting a magnetic trainer though, the trainer I have now is flaky as fukk once it gets warm.
All in all shyt is pretty much moving. Cant complain. Got UB with 3x6 bench today. Hope I can clear 3x6x225 with no arch/bodybuilding style. That was my big mistake during this bulk cycle.
First let me just change the names/clarify my routine a little bit. I have a 4 day split that is just 2 days twice. 1 upper body day and 1 full body day.
Upper body:
Bench 3x6 or 3x9
Weighted chins 3x6 or 3x9
Arms superset (standing curls + tricep pushdowns, 5x12)
Full body:
Back or front squats 3x8
Standing military press 3x5 or 3x9 superset with seated rows
Romanian deadlifts superset with lateral raises
Really simple. Been enjoying it. Anyways on the weekends I do UB Saturday and FB Sunday. Went well from what I remember. Bodybuilder style flat bench is low key killing me but I think I can come up a little bit before I start cutting in April. Got greedy with front squats... 215 felt OK for the first 2 sets of 7 but I only hit 5 on the last one when I was supposed to hit 8. I feel like I will be able to hit it this weekend.
Rode last night.... the return of Money and Violence is so vital to cardio right now
These nikkas are weaving a tapestry of the intricacies of street life. I blasted through that shyt... hit an hour at 15.6 MPH which is a personal best. I am still thinking about getting a magnetic trainer though, the trainer I have now is flaky as fukk once it gets warm.All in all shyt is pretty much moving. Cant complain. Got UB with 3x6 bench today. Hope I can clear 3x6x225 with no arch/bodybuilding style. That was my big mistake during this bulk cycle.
Hit upper body and full body over the last 2 days
UB went OK. Cleared 3x6x225 on bench with ease. Not supersetting with chins helped a lot. Felt fresh and relaxed. Full body today was not so great. Knees are feeling funny on back squats
Might have to switch to front squats for a while. Hopefully this isn't the start of some bullshyt. Last sets of military press x9 and RDLs were weak too. I didn't have one of my intraworkout shakes and my lunch was carby as fukk so I was a little out of it.
Thinking about building a little sissy squat rack. Still gotta get rid of a ton of shyt. I bought like $700 in equipment I don't use at all
UB went OK. Cleared 3x6x225 on bench with ease. Not supersetting with chins helped a lot. Felt fresh and relaxed. Full body today was not so great. Knees are feeling funny on back squats
Might have to switch to front squats for a while. Hopefully this isn't the start of some bullshyt. Last sets of military press x9 and RDLs were weak too. I didn't have one of my intraworkout shakes and my lunch was carby as fukk so I was a little out of it.Thinking about building a little sissy squat rack. Still gotta get rid of a ton of shyt. I bought like $700 in equipment I don't use at all
Ups and downs
Weighed in at 201.2 with my waist at 32.5". Rode last night. Looking lean for the calories I've been hitting (way over 3K/day). I'm full but not holding too much water. Hope this bodes well for the cut.
Knees are really bothering me though. Looking at my form I take a real narrow stance which is even worse for the knees. I have pretty long femurs. I'm gonna try a wider stance and if that doesn't work just do front squats for a while. I know a lot of the weight gain I've had since I ended my cut has definitely been in my legs... I want to hold onto that during to cut so whatever I lose I know will be fat and water.
April will be here before we know it
Weighed in at 201.2 with my waist at 32.5". Rode last night. Looking lean for the calories I've been hitting (way over 3K/day). I'm full but not holding too much water. Hope this bodes well for the cut.
Knees are really bothering me though. Looking at my form I take a real narrow stance which is even worse for the knees. I have pretty long femurs. I'm gonna try a wider stance and if that doesn't work just do front squats for a while. I know a lot of the weight gain I've had since I ended my cut has definitely been in my legs... I want to hold onto that during to cut so whatever I lose I know will be fat and water.
April will be here before we know it
200 flat
Hit upper body yesterday.... I just cannot shake the arch on bench, even basically taking my legs out of the equation. fukk it. 195 for 8,8,9 felt easy yesterday so I'm sticking with it. Only change I made is instead of having my feet on my tippie toes damn near under my shoulders, I put my legs out regular with my feet flat. Def takes a lot of the leg drive out and I'm getting used to it. Hopefully that gives me a little more chest activation. Weighted chins and arm work moving nicely.
High key I was being a little gun shy on calories. Was under my target for a while. Now I know I am up at or above 3,000/day and it's showing. I'm fuller and more pumped all the time and I have a good bit more energy in the gym. Just have to stay on top of cardio. I better enjoy it while it lasts though.... April is coming
Got legs and shoulders today. Knees still feel like shyt but I'm hoping front squats will be a little easier on them. Also gotta stop cheating on military press.... let it pause on my collarbone and push off instead of the air bounce I'm doing now. Been a little dishonest.
Hit upper body yesterday.... I just cannot shake the arch on bench, even basically taking my legs out of the equation. fukk it. 195 for 8,8,9 felt easy yesterday so I'm sticking with it. Only change I made is instead of having my feet on my tippie toes damn near under my shoulders, I put my legs out regular with my feet flat. Def takes a lot of the leg drive out and I'm getting used to it. Hopefully that gives me a little more chest activation. Weighted chins and arm work moving nicely.
High key I was being a little gun shy on calories. Was under my target for a while. Now I know I am up at or above 3,000/day and it's showing. I'm fuller and more pumped all the time and I have a good bit more energy in the gym. Just have to stay on top of cardio. I better enjoy it while it lasts though.... April is coming
Got legs and shoulders today. Knees still feel like shyt but I'm hoping front squats will be a little easier on them. Also gotta stop cheating on military press.... let it pause on my collarbone and push off instead of the air bounce I'm doing now. Been a little dishonest.
Legs/shoulders. Ditched my squat platform and widened my stance a little and my knees instantly felt better on front squats. Gonna just stick with front squats for a while until I feel more confident in my knees. Hit 3x5x140 on military press with full ROM down to the collarbone. Also got through all my RDLs. Felt a little tired but all in all a good workout.