SATIL log

[TLR Is Mental Poison]

Weighed in at 187.6 today but I look fantastic. Gonna tighten it up next week but I'm happy to cruise like this through the winter. Saturated AF head to toe.

I need to really sit down and make a plan for attacking these gains over this bulking block. Just gotta set some target on my lifts and see if I can hit them.

Really loving tricep kickbacks. Trying to figure out a similarly isolating movement for biceps. Got a "bicep blaster" belt on the way. Really trying to build my arms up over this block.

 

[TLR Is Mental Poison]

185.0

Probably shouldn't have but I fukked with heavy BB bench today. I think I'm finally over the RC shyt. Right shoulder feels a little sore, but there's no weird RC shyt and I think the tear of whatever goes along the inside of my bicep is healed. Gonna do an alternating thing where I switch between bench and military press every upper body workout. I think that will hopefully keep my shoulders safe. I moved bytch weight today though. Struggled with 225lbs. It will come back though.

Also hoping I can eventually do some damn pulldowns too. If I can alternate between bench/MP and rows/pulldowns I will be straight. Only other thing I would love would be if I could do 5 sets for compounds every day. But that's an extra 10 minutes on my lunch break I don't think I have.

Workout went really well though. Beginning to feel fully healthy again. Heavy leg day tomorrow, looking forward to it.

 

[TLR Is Mental Poison]

Weighed in the 186s... shyt's under control now. Appetite subsided a little bit, had a pretty clean day yesterday. I think I just needed a little carb up. I feel OK now though I do want to get back in my cardio flow.

Looking back, that month off was actually really good for wifey and I. That time off let my knees heal up and wifey kind of needed a deload.

Looking forward, I think I'm gonna spread more variation between my upper A & B day. Initially I was just gonna change my push compound but now I think I'm gonna change everything. Just thinking out loud:

A day:
Bench (3x5 BB, 5x10 BB, 3x10 DB)/Low Row
Tricep kickbacks/Elbow supported curls (5x10-15)
Paused lateral raises/cable crunches (3-5x10-12)

B day:
Military press (3x5 BB, 5x10 BB, 5x10 BB)/ Lat pulldown
Overhead tricep extensions/brachialis curls (5x10-15)
Regular lateral raises/cable crunches (3-5x10-12)

Gonna throw some incline curls in the mix too. Leg days are simple AF.... 3x5 squats/sumo deads on Wednesdays, 5x10 squats/RDLs on Sundays. Love my routine. Heavy legs today should be fun.

 

[TLR Is Mental Poison]

Heavy leg day felt a little heavier than usual. Hit 3x5x305 on squats and 3x5x315 on sumos.

Kickbacks are really working. Seeing a difference already, only been like 2 weeks. It's that squeeze at the top, I can feel it.

 

[TLR Is Mental Poison]

My front delts are fukking roasted to a crisp. Jesus Christ. Anyone who bench presses regularly does NOT need to do any front delt isolation work. I can barely raise my arms

Workout went OK today. Phone is acting up, couldn't run my timer on shyt. Feel like I rushed it a little bit. Hit 3x5x140 on military press. Felt OK except for my roasted ass front delts. Tried to do lat pulldowns, def what's aggravating my right shoulder. Gonna pass on those for the rest of the year, hopefully that will clear up and I can still make some back gains with just low rows. Maybe see if I can find an isolateral machine to use

 

[TLR Is Mental Poison]

Weighed in the mid 187s

Another good upper body session.... hit 4x10x185 on BB bench, no pain Gotta remember to fully flex the triceps on those extensions... that shyt is key

 

[TLR Is Mental Poison]

Tweaked something in my lower back on squats. No biggie, got a lot of shyt to do today anyway. Taking the day off and will probably do leg press Wednesday. Switched my squat form to put more load on my lower back to save my knees.... had been working so far but bit me today. No sense in pushing through it.... we will get it next week. I will take this week to catch up on cardio with the bike.

 

[TLR Is Mental Poison]

Mixed feelings.... up 10lbs from my lowest weight of the cut, but I'm on dat creatine and my waist is still tight. Realistically if I can keep it under like 195 looking like this until January I will be happy. Mini cut back down to like 185 over 5 weeks, come back up to 195, cut down to like 180 for the summer.

 

[TLR Is Mental Poison]

Quick updates

Upper body day went well... hit 3x5x140 on military press. Not feeling like I'm getting my money's worth out of these rows but I was looking at my back while I was shaving my head and it's pretty solid.... fukk it

Hit 3x5x305 on squats and 315 on sumos today but I can feel a deload looming. Lower back is starting to get unhappy. Might fall back to front squats + SLDLs 1x/week and do more biking for like 2 weeks just to give my shyt a rest

 

[TLR Is Mental Poison]

It's so crazy to bench without pain again, even at lower weight

Upper body workout went well. I gotta pack my damn tricep chain.... might make a video

 

[TLR Is Mental Poison]

OK weekend

Had my 5x5-15 upper body Saturday and 5x10 leg day Sunday. Leg day actually went great, hit 5x10x230 no problem. Only got ~3 sets of RDLs at 10x225 because on Saturday I tweaked something in my upper back trying to rush through 5x10 military press. That wasn't wavy. Workout went well though.

Feeling the winter coming on.... joints are definitely less happy with the cold dry air. Gotta take more time to warm up and also layer up. Still trying to figure out a bicep movement I can do at home that will make it do what it do like these tricep extensions. Gonna keep working on it

 

[TLR Is Mental Poison]

Hit upper body

3x5x225 on bench.... that's a big deal for me. Hit lat pulldowns, def lost some strength there. Gotta tighten up the form on those. Figured out a great way to do those behind the back tricep extensions.... again gotta make that fukking video. Maybe this weekend

Thinking about copping a preacher curl bench for the house.

 

[TLR Is Mental Poison]

Hit 3x5 legs yesterday and upper body for lunch

Legs went well... hit 4,4,5x315 on squats and 3x5x315 on sumos. Today was a MP day.... could not get 145-150 up like normal Probably a little fried from heavy bench; should have went for 3x9. Everything else went OK.

Ab work is definitely working. Definitely getting softer, but ab definition is starting to show. Looking forward to the first stage of the cut

 

[TLR Is Mental Poison]

This upper back shyt is throwing me off..... taking Tuesday off from heavy MP

Wrapping up 5x10 leg day as I type this.... 5x10x235 squats went up easy, about to do my last set of 5x10x230 SLDLs

Def in a gaining groove. Gotta figure out a easy way to log and plan my workouts though

Basically stopped weighing myself.... might check tomorrow

 

[TLR Is Mental Poison]

Been in the 187-188s, waist is in the mid 30" range. Been averaging .6lbs/week since I finished the cut in July, BUT

- I would say like 4-5 of that is water and glycogen
- I started using creatine when I finished the cut
- I have been making legit all around gains, including with abs which I think have added to my waist

Upper back shyt is still bugging me though. Can't pinpoint what is causing it either. Almost feels like a pinched nerve? Gonna see how I feel tomorrow. Might just not press or I might do heavy bench, who the fukk knows.