SATIL log

[TLR Is Mental Poison]

Weight: Flowing from the survival scrolls and putting my faith in #TheProcess

Workout: Upper A. Man, my right shoulder is problematic. A while back I had a thing where lat pull downs aggravated it... I thought it was bench but then figured out it was the lat pull downs. I think that shyt is back, so I'm switching to low rows for a few weeks. No biggie, I've been doing nothing but lat pulldowns for a few months and I'm not sure they hit the lowest part of the lats like I want. I need those Xmas trees. So we'll do that for a minute. Otherwise the workout went great... either added reps or added weight to everything. Gonna ride for 45 tonight and probably do an hour Friday, then maybe do an hour on Monday too.

Thoughts: I was so cocky at the beginning... squander all your shreds in the first 2 weeks brehs

189.6 this morning.... legit normal weigh in, 3.4 lbs down first week... this shyt is moving faster than a Jennifer Love Hewitt relationship

 

[TLR Is Mental Poison]

Awww man, that feeling when your protein is due to come in THE EXACT DAY you're gonna run out

 

[TLR Is Mental Poison]

Weight: Gonna check before and after my ride tomorrow, then probably start daily weigh ins again on Monday.

Workout: Rode for 45 minutes last night. Kind of a rough one but Quincy got me through that home stretch. Taking today off from everything. Great thing about dips is I don't need that laser focus and maximum energy like I do for bench, so I can kind of do them whenever. I liked that fasted ride last Saturday so I'm gonna do that again... maybe push for my hour plus another 15-30. Leg day was a little heavier last week but nothing I can't handle, and upper day on Saturday was a breeze.

Correction- I did 260 on my last leg day, not 265. I do 5lb jumps.

Thoughts: Just hoping to get the momentum going again. Depending on how things look Saturday I may or may not adjust calories downward. Hope I don't have to though; would be great to keep making gains and shedding weight. I took some progress pics when I started in March... I'm gonna take some more this weekend hopefully. I def shed some fat

 

[TLR Is Mental Poison]

Weight: 183.4 (normal) Back on track.... and I still have to do my ride today. Hungrier than usual though which is probably a good sign for the diet.... having my coffee now

#TrustTheProcess

 

[TLR Is Mental Poison]

Weight: 181.8 (post ride)

Workout: Rode for an hour and 15 and I just wrapped up my upper body shyt. Completely forgot to do overhead tricep extensions, did the regular cable shyt. Workout went well. Recorded my form.... def a good bit of body english; I will keep an eye on that. I need to record form regularly. Also figured out with dips if I stay above parallel they don't hurt my shoulders at all, so that's good. Was feeling a good bit gassed after the ride, even after lunch.... but ~15g of HBCD got me right. I feel OK now

Thoughts: Vindication is mine We'll see where we are tomorrow but mid 183s is only a little higher than I wanted to be right now. Probably won't touch 179 but hopefully things will keep moving as they did this week.

 

[TLR Is Mental Poison]

Weight: 183.4 (regular), waist is 29" flat

Thoughts: enjoying going back and reading through my last cut. Def made some improvements this go round. Squatting decently heavy 2x/week as opposed to one; spending a lot more time recovered thanks to using LISS rather than essentially HIIT (outdoor riding has a lot of hills; heartrate goes up to the high 160s), more consistent with diet etc. I just hope I can pull another couple of lbs out... got another 6 weeks before I think I'm wrapping it up.

 

[TLR Is Mental Poison]

Workout: Hit legs. 8,9,9x260 on squats and deficit deads. Got through it, nothing to really report

One big thing I think is helping my cut is creatine. I'm getting better at it but I think that shyt is going a long way in helping me retain muscle. I started using it when I got on my last cut and combined with the anabolic effect of the surplus I was in beast mode.

 

[TLR Is Mental Poison]

Weight: 183.8 (normal). Optimistic since I have to ride and.... empty out

 

[TLR Is Mental Poison]

Weight: 182.4 (normal)

Workout: 45 minute ride. HR was not as high as I'd like but we got it done. Looks like things are moving again.

 

[TLR Is Mental Poison]

Workout: Upper A day with 3x5-6 dips. Went well. Dialed the weight back on tricep pushdowns cause I saw on video that my form was complete shyt with the heavier weight. Gotta keep those elbows locked in.

Thoughts: I'm wondering if I can do a very light ride before or on leg day. I do legs Wednesday and Sunday so I don't ride on those days or on Tuesday or Saturday nights. I feel like I could do very light rides... like 30 minutes... either the mornings the day before and/or the nights of leg days. I know it's a lot, but if I can get under 180 by June I wanna get under 170 by July I would have to get very aggressive to do that.... right now I'm doing 2.5 hours of riding a week; if I could do 30 minutes on my current off days for cardio I could turn that up to 4.5-5 hours a week. Each hour is good for ~700kcal so that would be another 1/2lb a week. Could make the difference.

Let me see how this week goes though. Hopefully the momentum is built again and this little whoosh isn't just a fluke.

 

[TLR Is Mental Poison]

Weight: 183.8 (normal) Figuring this is the pattern... seems cardio is the catalyst. Legs for lunch

 

[The ADD]

Weight: 138.8 (normal) Figuring this is the pattern... seems cardio is the catalyst. Legs for lunch

Ummm you need to go to the hospital

 

[TLR Is Mental Poison]

Ummm you need to go to the hospital

That whoosh was a tsunami

 

[TLR Is Mental Poison]

Weight: 184.2 (regular) MUCH less than great day yesterday. Boss was in town so we went out for dinner. Made some poor choices, did not even get to do leg day. I did salvage it a bit with a 50 minute ride when I got home though. Gonna try for an hour tonight AND tomorrow to get shyt rolling again. I was really hoping to dip under 180 this week.... not going to happen

Workout: Just did alternate upper... still doing weighted dips for my push movement; that's actually not going too bad. I think I need to vary the weight on my pull movements the same way I do on push and lower movements. Do a light/high rep pull down movement and then mix in some heavy low rep horizontal pulls. Might be time to bust out the 145 dumbells for dead stop rows again

Thoughts: I'm thinking I might turn up the wick a little bit. I've been fukking around too much, and I'm still making strength gains, so I have a good bit left in the tank. For now, I think I'm just going to lower the target slightly from 2100 to 1900, and turn up the cardio from 2.5hrs/week to 4 if I can. Like I said 1 hour of cardio is 650-700kcal, and I won't change my water intake so I should be drier and burning fat faster. But I wouldn't have to take such steps if I didn't fukk up so much in the first place I will get some progress pics on Saturday after I workout and carb up a bit...

 

[TLR Is Mental Poison]

Weight: 182.4 (regular) Back on track thank god.

Workout: Rode for an hour last night, and I'm gonna ride for another hour tonight. Debating if I want to do a quick ride tomorrow.... just don't want to nuke my legs for Sunday I think weighted dips are really the ticket for my push movement. I asked before if there were any old lifters who did them.... Kai Greene is one. Good enough

Thoughts: Was holding soooooooo much water from Wednesday. I woke up this morning and took the longest piss ever. Glad that shyt was temporary. Was 100% on target yesterday.... got a work lunch today but I'm gonna play it smarter. Plus I have that hour ride tonight so I have a little room to play (but not much). I'm gonna log my mileage as well.... I think I did about 30 miles this week; for June I wanna push for 35-40. Again 60kcal/mile so you do the math on what effect that will have. Still feeling good so we're gonna dig deeper.