SATIL log

[TLR Is Mental Poison]

Compound day today. Went OK. I think next compound day I will start with something besides flat bench. I feel like I could have done more weight if I had warmed up more.

Wrist straps helped. Gotta wait for my foot to heal but I think they will let me go back to DB press. They added an EASY 10lb to my incline press.

 

[TLR Is Mental Poison]

Accessories day yesterday. Went OK but I do have a *little* elbow pain. I think I will drop down to 3 sets/exercise instead of 4, and do pec flys instead of dips. I have compound day tomorrow so we will see what happens. Gonna try to go back to DB for chest presses.

 

[TLR Is Mental Poison]

I
CANT
WAIT
to get the fukk out of here and start getting some damn sleep. So exhausted.

Accessory day last night. Went well enough I guess but I def felt sleepy. Lifts were off just a little bit. I'm gonna try and get to sleep around 11PM tonight but I get the feeling that's not gonna happen.

 

[TLR Is Mental Poison]

I gotta get back to these strength levels on BW exercises





35 on chins
60 on dips

I changed to a more tricep focused dip though (no flare on elbows). And I try to do a dead hang on chins. The explosiveness tho

And my gym now doesn't have that 45 degree grip which is perfect for chins. Only the flat bars that rotate my hands too much. W/e.

Trying to figure out how to get chest to stop lagging. Its weird. My incline bench is getting damn near close to my flat bench. Tricep isos are gaining too. Flat bench is just dead, DBs or BBs.

 

[TLR Is Mental Poison]

Great great great compound day. Back in my stride on flat DB press. Wrist straps def help with stability though I still need to train my damn wrists. Hit 10x100/hand on the last set so I will try 105 again. Hopefully I can hit 3x8 first go. Kind of got happy on weighted dips and jumped to 45... slight RC tweak. No biggie, I will just go back down. Went back to more weight on chins too. Hit 35x7. I still want that old explosiveness I had before though. In time

 

[TLR Is Mental Poison]

Good accessory day

 

[TLR Is Mental Poison]

Good power day

Hit 3x5x225 on bench

Need to figure out what to do for power rows

I have legit DOMS... I hope this increased neural activation translates over to my hyper stuff

 

[TLR Is Mental Poison]

One weird thing though.... either my scale is acting up or I lost weight this week. I weighed in today at 189.6. I went on a little sugar binge to carb up and it worked, but now I am trying to get those same carbs from clean foods and its a lot harder.

Once we get to NC Im really gonna sit down and put together a meal plan. I just havent had the time here. I cant wait. We are gonna be grilling all damn summer. Grilled salmon Grilled lobster Grilled BBQ chicken Grilled brussel sprouts and kale Its gonna be glorious

Right now my lift day meal plan is pretty much

- sandwich + juice at lunch (~800kcal)
- post workout massacre- 1.2-1.5lb of boneless chicken thighs, 16oz of OJ, bowl of oatmeal, 90g whey shake (at least 1700 or so calories and a good 220g of protein)

Its the off days that I think I'm not getting enough. Mite have to commit to one big meal that day w/a lot of slowish burning carbs. Salmon and mashed potatoes Something. I will figure it out.

 

[TLR Is Mental Poison]

Good week. Moving up on everything slowly, gaining weight slowly. Power day is still rough but def necessary.

 

[TLR Is Mental Poison]

Just went in for the first time today since my last post. 10 days 1st leg day in weeks Gonna try a 3 day on 1 day off split since I have time now. 2 upper days one lower. A little more volume, which w/more food should equal more gains.

 

[TLR Is Mental Poison]

Man this 4 day shyt is a lot more volume

Elbows are getting a lil tiny bit aggravated but it should be all good... we'll see

 

[TLR Is Mental Poison]

Good accessory day today

I think I will just go back to the 3 day a week shyt. I know I've been indecisive. But it's not much more volume w/the 3 on 1 off thing. I will go back to upper 3 days a week, but do lower 2 days a week and try and swim the other 2 days. Just need to lay it out in a way that won't kill my elbows. I have nothing but time right now so I want to take advantage.

 

[TLR Is Mental Poison]

God damn

Up to 193.6 with a 33" waist. But I am up on pretty much all my lifts and I started hitting legs a lot more (2x/week). Also not running around as much so my maintenance is probably lower. Been eating relatively clean though, getting at least 200g of protein 5 days a week and having 2-3 servings of veggies every day. Kinda fell back on swimming, too much stress on my damn elbows.

Im thinking I will bulk up to 210 and hopefully come back down to 190 in the singles

 

[TLR Is Mental Poison]

Wifey is back in the gym after like a year long hiatus. I was thinking, she should throw 5lb on everything every week and see what happens. Then I thought, I should throw 5lb on everything every week and see what happens. So thats my new shyt. I have been kind of bullshytting on last sets so now I'm gonna finish.

Looking back at the numbers I put weight on too fast. I gained 4 lb over the last month but only really spent about 2-3 weeks lifting. Shoulda been more like 1-2lb. I did get aggressive on legs though so that's def part of it. I think I put like 1" on my thighs in the last 2 weeks I have the daily diet more or less down to a routine... I just need to tighten it up a little (as always ). Gonna ditch the snack with the shake and try and do some light veggies with the post workout meal, like sauteed spinach or something.

Def gotta make the most of this time off 4orilla

 

[TLR Is Mental Poison]

Good workout today. I have a little elbow tendonitis, but I also had my best workout in a long time today

I did some kayaking yesterday and that aggravated my elbows. So basically I need 48 hours between lifting and any kind of elbow aggravating activity, be it swimming, kayaking, whatever. I'm gonna fall back on arm related cardio for now but once I hit cutting/maintenance mode I'm just gonna do upper body 2x a week instead of 3.