SATIL log

[TLR Is Mental Poison]

Weight: 176.4(regular) Have we settled in already? I was just about to type I've backslid and am doing about 2800-3000/day already with some snacks + candy. Nothing too crazy though, still cooking all my meals. But we are pretty much spot on from last week. I think the absolute key here will be to stay on my cardio grind, which I actually look forward to doing and feel I should be able to keep up. If I'm able to do my 20-25 miles/week that's gonna save me about 1.5lb/month. Damn, that's actually a lot. But that only amounts to about a 180kcal/day surplus I'm covering. Whatever. I want to enjoy life... if that means doing extra cardio so I can snack so be it. Just have to see what my recovery looks like. But so far so good.

Yesterday was kind of fukked too because I had to have my shake for lunch... when I do that I grab something out of the vending machine for carbs which can put me over. But it seems like we're OK.

Workout: Lucked out yesterday and got to sneak to my work gym but I don't know if I'll be as lucky today. All the decent gyms near my house are not very near at all. I don't feel too bad about squatting at home but deadlifting 345 on the 2nd floor is a little sketchy. We will make something happen today one way or another.

Workout yesterday went OK.... had to drop bench back to 225 :idiot: Brehs I have been benching 225-240 for the last 3 years. I gotta get out of this fukking rut.

 

[TLR Is Mental Poison]

Yea updates are gonna be slower now that I'm tracking on Jefit

Things are moving though weight gain is a little faster than I like... woke up this morning at 177.2. Admittedly, too much candy, bread and peanut butter. Just finished the peanut butter, not gonna bake bread, so it's just the candy left. Hopefully just ditching the peanut butter and bread for a bit will be enough :lol: Hoping to change jobs soon again which would take me away from the candy. It's not easy, the shyt is literally just behind my desk. Gonna try to tighten up this week.

Also not feeling my Saturday ride anymore... the outside ride is a lot harder on me than the inside one, which combined with my longer upper body workout is too much. I'm actually a little sore which is weird as I never was through the whole cut. Might switch to riding inside again, it worked well. I do think I have the capacity to ride faster inside... I'll split the difference. I think I overestimated my recovery capacity. No worries though, still making gains, just have to tighten up the diet like always.

 

[TLR Is Mental Poison]

Been weigh in in the high 176s. Riding outside is def the culprit for my recent soreness... only been 3 days off the bike and I feel a lot better. I thought I would have to skip heavy leg day tomorrow but I should be fine. Hit 5,6,6x225 on bench.... like I probably hit 2 years ago I really wanna make headway there, shyt is ridiculous. Crazy thing is everything else has moved as you'd expect but for some reason bench is just not there. Then again I don't want to push and hurt myself. So we will just be cautiously aggressive.

Not feeling the slow upward weight creep, but I have some tweaks under way to get shyt under control. Also gotta make sure to keep track of which week of the block I am in. I'm either in week 2 or 3 depending on when I count the start... I guess I will count this as week 3. Things are moving; don't think I need the extra time. Only wrench in the plan is our vacation next week. I would love to get 4 full body workouts in but I will settle for 2 at the minimum.

 

[TLR Is Mental Poison]

Ugh, shyt is out of control. Been weighing in in the high 177s the last 2 days. I feel like shyt, looking soft. Gonna do a long fasted ride tomorrow morning to hopefully get somewhat right before the trip. Gonna have coffee as well to try and purge. Main culprit is just this candy bowl literally 10 feet behind me at work. Gotta start taking shyt craving by craving again.

On the upside performance in the gym is great. 315 went up for 6,7,7 on squats OK; 345x4,5,5 came up on sumos with ease... no warm up But I'm still gonna keep that ~30lb delta. I know I can pull a lot more but that shyt takes a toll on me. And I have (had? ) veins on my hamstrings so there's no need to push it

 

[TLR Is Mental Poison]

shyt is still out of control, but I was back down to 176.2 this morning. Did a real weak ass indoor ride to button shyt up more.

Leaving for this trip around 2.... should be OK. I will be able to get 3-4 workouts in. Gonna do a full body 3 set high rep split. I'm thinking:

Leg press/weighted dips
Romanian deads/weighted chinups
Lateral raises/weighted crunches

And if I have time I will throw an arm superset in at the end. Just wanna hit everything once and stay on point.

 

[TLR Is Mental Poison]

On vacation now.....

Got bytch slapped Saturday. Tried to work out.... almost passed out. Jet lag is a bytch. Going to try again today. I think the diet is mostly under control, no scale though. Hoping I can do 3 full body workouts here, and maybe 1 cardio session. For now though, back to sleep

 

[TLR Is Mental Poison]

Update

Weighed in at 178.2 this morning. Not bad. I think that should come down a bit once I get back into cardio and proper hydration. Actually got 4 workouts in... well, 3 and a half. I tried to workout the day after we landed... got through about half of it, then damn near passed out after a set of deadlifts. Scary. Had 1 full body workouts, and then 2 upper body workouts. Stayed on point with protein too. All in all not a bad week, but now we get back to work.

This starts week 5 of my cycle, I think, so we have to complete everything. Kind of rough coming back after vacation, but I got through most of volume lower today so I should manage. Then next week I'll deload and probably turn up the cardio and cut some calories before the next cycle. shyt is moving though.

 

[TLR Is Mental Poison]

Rode today... hopefully I can get back down in the 176s this week. Thinking about dialing back the number of sets I do... really made good progress on my cut with just 3 sets, particularly on legs. If I can combine that lower volume with more aggressive progression (i.e. 4 week cycles, 1 deload every 2 cycles) I'll actually be in good shape for the spring.

 

[TLR Is Mental Poison]

Weighed in at 176.8 today

Dropped back to 3 sets on accessories.... it was the right move, I'll definitely be able to move to that 4 week cycle. Makes moving up a lot easier too, just add 1 rep a week to heavy compounds and 2 reps a week to everything else. Very simple. Less volume is OK if I can make more progress

Got through 3x6x225 on bench yesterday... really hoping I can make big strides on bench, and that this lower accessory volume will help my recovery. 3 sets just felt right. I was able to blaze through. I just hope 3 sets doesn't become a challenge in a cut... but again I was making hella gains on 3 set workouts in my last cut so it shouldn't be no thang.

 

[TLR Is Mental Poison]

Stressing about work is good for my waistline... down to 176 flat; looking to stay there. Got my ride tonight too; prob gonna dip into the 175s temporarily. I'm excited about this 4 week 3 set shyt. Especially with it basically lining up with the months. Gonna make it very easy to keep track of in my head.

Hit 3x7x315 on squats and 3x5x345 on sumos yesterday. Pretty straightforward power leg day. Looking forward to alternate upper day today and my ride tonight. Might even ride outside for a change.

 

[TLR Is Mental Poison]

Elbows feel a little not great after those overhead tricep extensions yesterday. I don't think I controlled the eccentric well enough and put too much stress on my elbows. We will see. Hope it's not tendonitis but it damn sure feels like it

 

[TLR Is Mental Poison]

Feeling better. Bouncing around the 176s-177s. Got through my upper weighted dips workout yesterday. Elbows were humming but they are feeling better now. Plan is to keep moving with compound movements but bush direct arm work for a week or two if need be. Gonna bench 3x5x230 tomorrow so that will be a good test for my elbow. If I can't do that then I will just take the week off. Gonna do 3x10x275 for legs today and close this cycle. Onward and upward

 

[TLR Is Mental Poison]

I'm gonna start a blog. I have a lot of other hobbies and I want to keep all my shyt in one place. Plus I'm still pissed at all the training data I lost when went down. I'll put a link up to that soon.

Weighed in at 176.8 this morning and I have my ride tonight. Elbow is also feeling better. Got through 3x10x275 on squats and deads no problem last night... recorded some footage this weekend as well. Gonna try and upload some shyt for real and just get in that rhythm.

*EDIT* Yea shyt's probably not going up tonight... I gotta ride and I gotta cook. But I will take this time to record another meal prep video. Get my wife to do camera duty so I can just breeze.

 

[TLR Is Mental Poison]

Damn, up to 180. Looking a little soft, waist is up 1/2" in 1 week. Between this and my form this week's theme is "tightening up". Going to try and target 2500kcal or so through the end of this block, so like basically to the end of the month. I'm in week 3 of 4, then the last week of the month is a deload... probably gonna ramp up the cardio and dial back the calories a bit that week.

 

[TLR Is Mental Poison]

Still reining things in, but I think I'm making headway. Back under 180 and looking a hair crisper. I would really love to get back down in the 177 range.