Jumping on the bike tomorrow night.... it begins 
SATIL log
- Thread starter TLR Is Mental Poison
- Start date
Looked back at my logs from last year... I liked the format, gonna go back to it
Weight: 185.2. Not surprised, I lost 3-4lb in the first week last time. Leaner now so this first week shouldn't be as extreme, but glycogen stores will definitely get raided. I was 187.6 or so towards the end of last week.
Workouts: Last week was a deload so I mostly fukked around. Basically did all my workouts except the Thursday one with 75-85% working weight. Rode Friday and last night as well. For the rides I'm gonna focus on working my way up time wise, then adding speed later. Try and burn as many calories as possible from the jump.
Thoughts: Already laid out the key strategic points. Learned a lot last year. I'm sure there will be things to learn this year, but it feels good going in with a clear battle plan. I think the main challenge is going to be managing expectations. I know what I did last year, and what I'm hoping to do, but I don't want to get frustrated over little stalls and shyt. Might rethink how I track progress. Only key thing I didn't mention was I'm bushing all low rep work immediately. Just not worth the risk and it comes back very quickly. Main thing is squats/deads.... just gonna take whatever I'm doing on my 3x10 and add 50lb for 3x5 work. I think it's like 40lbs for dips... but I'm capping those at +135. On heavy dips I was already at +95, only 8 months away from that limit. Might need to bring flat bench back into the mix once the cut is over.
I made a Google Form to easily log the key parameters. No fukking around with a spreadsheet for entries, just log and go. And since it will be on my Google Drive it should be a lot safer.
Low key the baby might be a boon for the cut. One key issue with managing cut hunger is just staying busy.... absolutely no problem there now. But thankfully wifey gives me an hour when she puts her to bed, and she spends the night with her so sleep is no issue at all, at least for the time being.
Weight: 185.2. Not surprised, I lost 3-4lb in the first week last time. Leaner now so this first week shouldn't be as extreme, but glycogen stores will definitely get raided. I was 187.6 or so towards the end of last week.
Workouts: Last week was a deload so I mostly fukked around. Basically did all my workouts except the Thursday one with 75-85% working weight. Rode Friday and last night as well. For the rides I'm gonna focus on working my way up time wise, then adding speed later. Try and burn as many calories as possible from the jump.
Thoughts: Already laid out the key strategic points. Learned a lot last year. I'm sure there will be things to learn this year, but it feels good going in with a clear battle plan. I think the main challenge is going to be managing expectations. I know what I did last year, and what I'm hoping to do, but I don't want to get frustrated over little stalls and shyt. Might rethink how I track progress. Only key thing I didn't mention was I'm bushing all low rep work immediately. Just not worth the risk and it comes back very quickly. Main thing is squats/deads.... just gonna take whatever I'm doing on my 3x10 and add 50lb for 3x5 work. I think it's like 40lbs for dips... but I'm capping those at +135. On heavy dips I was already at +95, only 8 months away from that limit. Might need to bring flat bench back into the mix once the cut is over.
I made a Google Form to easily log the key parameters. No fukking around with a spreadsheet for entries, just log and go. And since it will be on my Google Drive it should be a lot safer.
Low key the baby might be a boon for the cut. One key issue with managing cut hunger is just staying busy.... absolutely no problem there now. But thankfully wifey gives me an hour when she puts her to bed, and she spends the night with her so sleep is no issue at all, at least for the time being.
Man I am going through it. Crashed my car at a track day, insurance won't cover it. I'm OK though, mild whiplash. Did incline bench upper for lunch today.
Weight: Just want to log my weights this week to enter later. 184.0 5/4, 185.0 5/2.
Workouts: Accident happened Wednesday night so I took yesterday off and moved Thursday workout to today. Got through 3x8x315 squats/deadlifts Wednesday but I'm gonna need coffee on that day going forward. Riding has been good, getting up to speed. Had to swap out my bike computer, old one just died.
Thoughts: Just gonna keep grinding. Thankfully no injuries it seems. I got off very easy. Road racing/track days are very real. Gonna stick to karting and sim racing. And focus on bodybuilding. Hoping this stress doesn't completely eat through all my muscle.... I will have to look back at old pictures but I'm pretty sure I'm bigger + leaner than I was at 184 last year which should be a good sign.
Even before this bullshyt my energy was a little lower than normal. I think I'm getting
Need to see if I have B12 in my vitamin stack. I have been feeling lethargic for weeks, even with full nights of sleep. Thankfully I can still get shyt done easily in the gym and on the bike. Gonna start bringing caffeine into the mix on key days (squat day and maybe incline bench day). I figure if I just do it 1-2x a week I shouldn't get caught in a dependency trap.
Weight: Just want to log my weights this week to enter later. 184.0 5/4, 185.0 5/2.
Workouts: Accident happened Wednesday night so I took yesterday off and moved Thursday workout to today. Got through 3x8x315 squats/deadlifts Wednesday but I'm gonna need coffee on that day going forward. Riding has been good, getting up to speed. Had to swap out my bike computer, old one just died.
Thoughts: Just gonna keep grinding. Thankfully no injuries it seems. I got off very easy. Road racing/track days are very real. Gonna stick to karting and sim racing. And focus on bodybuilding. Hoping this stress doesn't completely eat through all my muscle.... I will have to look back at old pictures but I'm pretty sure I'm bigger + leaner than I was at 184 last year which should be a good sign.
Even before this bullshyt my energy was a little lower than normal. I think I'm getting
Need to see if I have B12 in my vitamin stack. I have been feeling lethargic for weeks, even with full nights of sleep. Thankfully I can still get shyt done easily in the gym and on the bike. Gonna start bringing caffeine into the mix on key days (squat day and maybe incline bench day). I figure if I just do it 1-2x a week I shouldn't get caught in a dependency trap.Workout: Rode for 5.5 miles. HR was up man. I'm averaging like 135, got up to the 140s at the end. A little high for my tastes. Hoping to get back to the 120s. I fukked up, I have legs tomorrow 
We will see how it goes. Some coffee should get me right.
Thoughts: Looked back at my rides towards the end of the last cut... very interesting. I did one ride for 18 miles and burned 1100 calories. So 61 calories per mile. The ride I just did was 450 calories from 5.5 miles. So 82 calories per mile. But looking at calories per minute, it's only 12.2 vs 12.8, and right now I'm fukking gassed. So as I get more fit it looks like the calorie burn rate will stay the same, but it will get easier. For now just taking it one day at a time.
So far diet adherence is not too bad. I was a little over today but I'm gonna go veggie shopping this weekend and tighten shyt back up.
We will see how it goes. Some coffee should get me right.Thoughts: Looked back at my rides towards the end of the last cut... very interesting. I did one ride for 18 miles and burned 1100 calories. So 61 calories per mile. The ride I just did was 450 calories from 5.5 miles. So 82 calories per mile. But looking at calories per minute, it's only 12.2 vs 12.8, and right now I'm fukking gassed. So as I get more fit it looks like the calorie burn rate will stay the same, but it will get easier. For now just taking it one day at a time.
So far diet adherence is not too bad. I was a little over today but I'm gonna go veggie shopping this weekend and tighten shyt back up.
Weight: 186 flat 
Keep my head down and keep plugging. Waist was looking small though. Might just be off because I don't drink water on the weekends. Might not be able to ride tonight but I'll keep it tight (pause). We'll see what happens.
Keep my head down and keep plugging. Waist was looking small though. Might just be off because I don't drink water on the weekends. Might not be able to ride tonight but I'll keep it tight (pause). We'll see what happens.Weight: 186.4.. don't know what the hell is going on brehs. Gotta turn up the cardio aggressively
Workout: hit squats/deads today. No coffee just to see. Couldn't get through my last set on squats but I got through deadlifts. 8x315 for everything. I think I'm gonna do coffee/caffeine for squat day and incline bench day. Those are my toughest exercises right now. Was also thinking about going back to 3-5 rep stuff on squat day but I will just see how caffeine helps for now.
Thoughts: just narrated a video last night; will combine and upload tonight.
Workout: hit squats/deads today. No coffee just to see. Couldn't get through my last set on squats but I got through deadlifts. 8x315 for everything. I think I'm gonna do coffee/caffeine for squat day and incline bench day. Those are my toughest exercises right now. Was also thinking about going back to 3-5 rep stuff on squat day but I will just see how caffeine helps for now.
Thoughts: just narrated a video last night; will combine and upload tonight.
Weight: 185 flat
Workout: Got a good 40 minute ride in. Pace and endurance are getting better bit by bit. Looking at my old long rides the pace is not far off. Going to set some mileage targets and just go from there. Also rode after squats which was OK but my legs are a little tingly today.
Thoughts: Still debating doing heavy squats/deads on Wednesdays. High rep stuff seems easier for upper body but at the weights I'm moving it's a lot of volume for lower body. 370 for 3-5 reps sounds a lot more palatable than 315 for 8-10. I'll try it next week.
Workout: Got a good 40 minute ride in. Pace and endurance are getting better bit by bit. Looking at my old long rides the pace is not far off. Going to set some mileage targets and just go from there. Also rode after squats which was OK but my legs are a little tingly today.
Thoughts: Still debating doing heavy squats/deads on Wednesdays. High rep stuff seems easier for upper body but at the weights I'm moving it's a lot of volume for lower body. 370 for 3-5 reps sounds a lot more palatable than 315 for 8-10. I'll try it next week.
Weight: 183.4
Workout: Hit my incline bench upper yesterday. Went well. Stayed strict on form, really pushed to get that extra rep. Skipped the Thursday ride... Legs were fried. Rode for 45 minutes last night at a good pace. Leg press lower today.
Thoughts: relieved. Hoping for about 5-6lbs a month. Now it seems possible. Thinking about testing my bench next Tuesday. Not a 1 rep max, just where my working 5 rep is. Chest looks healthy
Workout: Hit my incline bench upper yesterday. Went well. Stayed strict on form, really pushed to get that extra rep. Skipped the Thursday ride... Legs were fried. Rode for 45 minutes last night at a good pace. Leg press lower today.
Thoughts: relieved. Hoping for about 5-6lbs a month. Now it seems possible. Thinking about testing my bench next Tuesday. Not a 1 rep max, just where my working 5 rep is. Chest looks healthy
Weight: 183.4 again. Happy because this is after a nice anniversary dinner with wifey. Def holding some water and salt so we'll see about tomorrow. Short term target is to dip into the 170s by the end of the month.
Workout: Skated through leg press lower yesterday. I think I'm getting more efficient at unilateral leg press. Quads looking good. Volume deadlifts are killer but we are getting it done.
Thoughts: I have to break this cut down into chunks psychologically. I think shooting for 6lb/month is probably reasonable. That's ~1.4lb a week... about what I did on average last go round. Just plugging away.... not really much to report. The Google form I made to record progress is so much easier... just wish I could make something to help me plan and track workouts more easily.
Workout: Skated through leg press lower yesterday. I think I'm getting more efficient at unilateral leg press. Quads looking good. Volume deadlifts are killer but we are getting it done.
Thoughts: I have to break this cut down into chunks psychologically. I think shooting for 6lb/month is probably reasonable. That's ~1.4lb a week... about what I did on average last go round. Just plugging away.... not really much to report. The Google form I made to record progress is so much easier... just wish I could make something to help me plan and track workouts more easily.
Weight: Back into the 185s again 
haven't done cardio since Monday, that is clearly the ticket. Looking at data from last year, I had ramped up my cardio significantly by this point, so it looks like that's gonna be the ticket. I would love to do 4 1 hour rides but if I can get 3 in to start I'll be happy. I think I gotta give up the candy bar with the shake too. More cardio, less calories, things can only move in one direction.
Workouts: Hit my dip upper on Tuesday and lower on Wednesday. Went OK but I was a little gassed on the last set of deadlifts. I think on Wednesdays I might only do 2 sets of deads, and on Sundays START with deadlifts and finish with leg press as LP is very easy.
Thoughts: nothing to it but to do it at this point. Def gonna make cardio more of a priority... like I said that is definitely the ticket, I was getting as much mileage in one ride then as I do in a week now. One wrinkle though is that I had my bike in the house with A/C before and now I have it in the garage without it. That definitely dings performance
haven't done cardio since Monday, that is clearly the ticket. Looking at data from last year, I had ramped up my cardio significantly by this point, so it looks like that's gonna be the ticket. I would love to do 4 1 hour rides but if I can get 3 in to start I'll be happy. I think I gotta give up the candy bar with the shake too. More cardio, less calories, things can only move in one direction.Workouts: Hit my dip upper on Tuesday and lower on Wednesday. Went OK but I was a little gassed on the last set of deadlifts. I think on Wednesdays I might only do 2 sets of deads, and on Sundays START with deadlifts and finish with leg press as LP is very easy.
Thoughts: nothing to it but to do it at this point. Def gonna make cardio more of a priority... like I said that is definitely the ticket, I was getting as much mileage in one ride then as I do in a week now. One wrinkle though is that I had my bike in the house with A/C before and now I have it in the garage without it. That definitely dings performance
Weight: not moving. More on this later
Workouts: gang shyt. Regular shyt. Rode Thursday and Friday back to back, dips upper Saturday, leg press lower AND a ride today. Got through everything fine, actually rode for an hour today. Pretty productive weekend workout wise.
Thoughts: diet adherence needs to get stepped up. Ramping up cardio aggressively to get shyt started. Like I said I rode for an hour today which is a first for this cut. Took a 2 minute break around 40 minutes and pushed through to the end. Had more in the tank too. Crucially this was after a leg workout and I feel OK. Going to try to ride tomorrow, then let my legs rest for squats Wednesday, then ride again Thursday and Friday. If I can do an hour each day that's 40 miles a week for now.... will prob go up to 50 or so once my pace comes back. Ride today was an indicated 800kcal which is promising as well. Hopefully that gets things started.
Visually shyt is weird. Not flat at all, probably because adherence has been terrible and I'm mainly eating carbs. Friday we had Dunkin Donuts at the office. I had 6 I think I had pizza for dinner. Technically I think I was still in range with calories but all calories are not equal. Going to get back to shooting for 180g of protein minimum which will help control sodium/water levels. Thankfully the lady with the candy bowl changed floors so that's one huge roadblock removed. I've also been leaning on coffee more.... not every day, but on challenging days. That seems to help.
Looking back to a year ago I'm within like 2-3lb of where I was at this time last year. But I started that cut way earlier and was way weaker. Looking forward to see what happens now
Workouts: gang shyt. Regular shyt. Rode Thursday and Friday back to back, dips upper Saturday, leg press lower AND a ride today. Got through everything fine, actually rode for an hour today. Pretty productive weekend workout wise.
Thoughts: diet adherence needs to get stepped up. Ramping up cardio aggressively to get shyt started. Like I said I rode for an hour today which is a first for this cut. Took a 2 minute break around 40 minutes and pushed through to the end. Had more in the tank too. Crucially this was after a leg workout and I feel OK. Going to try to ride tomorrow, then let my legs rest for squats Wednesday, then ride again Thursday and Friday. If I can do an hour each day that's 40 miles a week for now.... will prob go up to 50 or so once my pace comes back. Ride today was an indicated 800kcal which is promising as well. Hopefully that gets things started.
Visually shyt is weird. Not flat at all, probably because adherence has been terrible and I'm mainly eating carbs. Friday we had Dunkin Donuts at the office. I had 6
I think I had pizza for dinner. Technically I think I was still in range with calories but all calories are not equal. Going to get back to shooting for 180g of protein minimum which will help control sodium/water levels. Thankfully the lady with the candy bowl changed floors so that's one huge roadblock removed. I've also been leaning on coffee more.... not every day, but on challenging days. That seems to help.Looking back to a year ago I'm within like 2-3lb of where I was at this time last year. But I started that cut way earlier and was way weaker. Looking forward to see what happens now
Weight: 183.8. Gotta stay on. Riding tonight. 10 days left in May, dipping into the 170s is no go. Target now is to dip into the 181s.
Workout: Riding tonight, shooting for an hour again. Now that I know I can ride on leg day (not before) I have 5 days to ride. Going to try and do 5 hours a week, at least till June, then reassess. Also figured out my pace won't match what I did before because like I said the bike is in the garage and not an air conditioned room. No biggie as I think that helps with pulling water and the calorie burn, which is the main objective.
Thoughts: fukking tired and stressed out. New variable to manage over this cut. Trying to keep my head in it and stay focused.
Workout: Riding tonight, shooting for an hour again. Now that I know I can ride on leg day (not before) I have 5 days to ride. Going to try and do 5 hours a week, at least till June, then reassess. Also figured out my pace won't match what I did before because like I said the bike is in the garage and not an air conditioned room. No biggie as I think that helps with pulling water and the calorie burn, which is the main objective.
Thoughts: fukking tired and stressed out. New variable to manage over this cut. Trying to keep my head in it and stay focused.
Weight: 181.8 We'll see if it sticks
Workout: Rode yesterday but I was tired. Only got 20 minutes off before saying "fukk it" and hopping off. Still tired today. Wondering if caffeine has a lingering effect because I didn't have any yesterday. I can still get a decent night sleep after a cup of coffee around 10-11 though. Got my dip upper for lunch today.
Thoughts: Like I said we'll see if this sticks. Fri/Sat were too carby and overall diet wasn't super disciplined. Our oven broke so it's all microwave or stove top food, which might not be a bad thing. I guess we can use the grill if need be. Going to try to do salads for dinner this week.
We'll see if it sticksWorkout: Rode yesterday but I was tired. Only got 20 minutes off before saying "fukk it" and hopping off. Still tired today. Wondering if caffeine has a lingering effect because I didn't have any yesterday. I can still get a decent night sleep after a cup of coffee around 10-11 though. Got my dip upper for lunch today.
Thoughts: Like I said we'll see if this sticks. Fri/Sat were too carby and overall diet wasn't super disciplined. Our oven broke so it's all microwave or stove top food, which might not be a bad thing. I guess we can use the grill if need be. Going to try to do salads for dinner this week.
This isn't the thread for this but I'll indulge... if you're seeing results and are happy with them why fix what isn't broken? A lot of people throw gains away chasing that new. It's a slow game breh. My routine has been the same for the last 3+ years, and I've grown to love it. Give it time and stick with what works.
Weight: 181 flat the last few days.
Workouts: Regular routine... dips upper Tuesday, squats lower Wednesday, incline bench upper Thursday. Rode for 50 minutes Wednesday and 20 minutes last night. Thought I had coffee on Wednesday, but I went to fill my cup today and there was still like 10 oz of coffee in it
So I think I made it but never drank it. Weirdly it seems my best rides happen ON leg days. Day right after my rides seem to be garbage... Did 2 long rides on leg days, and then the ride the day after was like 20 minutes. Looking back at the summer I never rode back to back so I gotta bush that. Just do fewer long rides.I am at the point where I can ride for an hour so I'm good to go. If I can do my 2 1 hour weeknight rides and then a 90-120 minute Saturday morning coffee ride I will be on my way.
Thoughts: Rewarding success with more success... new low is good, trying to push to dip under 180 normal next week. Last year I would have "celebrated" with indulgences that set me back.... now I'm digging deeper, staying on point. Memorial Day may be a slight setback, but I want to try another long coffee ride that morning. That should be a nice dip AND refeed.
Libido is down... wifey is complaining
