SATIL log

[TLR Is Mental Poison]

Lower body day today. Went heavier on squats. Gotta build my squats back up. I was hitting 265x8 and just quit out of the blue a few weeks back, switching to leg press. Leg press was wack so I switched back and now I'm doing 245x8 tops

I'm gonna get my legs right though. I'm thinking I will do one medium intensity day and then do one day of high rep/low intensity and accessory stuff. Like 50x135 or some shyt

 

[TLR Is Mental Poison]

197.6

The growth is so linear

I've been doing damn near exactly 1lb/week for like the past 2 months

Def seeing gains, lifts are all up... I don't even count calories brehs I just know

Thinking long term though IDK what the end weight should be. I was thinking 210 but that might not be enough, but then I do want to lean out for next summer so I do need time. I have 22 weeks to the end of the year which would put me at ~220 and give me a nice momentum to cut on. Especially considering the end of the year fukkery with Thanksgiving and Xmas. I'm at ~15-16% now and 22lb of half fat + muscle would put me at 220 @ 20%. So I figure 26 weeks of cutting down at ~1lb/wk will bring me down to ~195 @ 10% which is fine with me. I'm not looking to compete or anything and by 10% I should have a six pack and all that. We will see. Glad I finally got over my fear of getting fat though and am actually making gains.... I was stalled for years cause I didn't want to eat. #Biggerpicture

 

[TLR Is Mental Poison]

Upper day today was mixed. I hit 225x7,7 and 4 on bench which is a huge huge milestone for me, I'm finally past that mental roadblock I think. But I wasn't 100%. I was feeling hypoglycemic so I had a Fig Netwon and Powerade while I worked out. I just had a bowl of cereal before the session... I should have had at least 2. Gonna def go harder for breakfast. Mite have to get some pancake mix

Rest of the workout was OK. Blegh now I gotta sit through this fishy ass chicken. Tray was dirty

 

[TLR Is Mental Poison]

Good leg day. Good good leg day. Squat is on its way up

 

[TLR Is Mental Poison]

Thinking ahead for what I'm gonna do for my cutting routine + diet

For the routine I will cut down from upper/lower body at 2x/week to 1x/week or maybe 1.5x/week

For diet I am thinking of a few tricks
- Still gonna have a pre work out meal. Mite be lunch depending on where I am but I do like having breakfast. IF/fasted training was OK but Im off that wave for now.
- Instead of completely throwing shyt out the window Im just gonna do some small tricks. Big meal is ~1.5lb of chicken post work out dredged with bread crumbs. The bread crumbs alone are good for ~300-400 calories. Gonna switch that to either stews or spices. Should take the same amount of time as I can make ~3-5 lb at a time instead of the 1.5lb each day. Need some good recipes though.
- Gonna implement a refeed day or 2. Mite make it just a pre-workout carb load.
- No more snacking/grazing. Everything is gonna be planned and on non-refeed days weighed.

Gonna be rough but I know what I need to do and I wanna do it right.

 

[TLR Is Mental Poison]

199.2

Back from a little vaca... doing a little work and then heading out for leg day with wifey

 

[TLR Is Mental Poison]

Only hit 225x8,5,5 on flat bench

Gonna hold back on the first set to 7, see if I can hit 7 on all 3.

 

[TLR Is Mental Poison]

I had some lite food poisoning last nite

Might have to skip leg day today

 

[TLR Is Mental Poison]

Decent upper body day today... got a weird little stomach bug or something, I am thinking these Nilla wafers might be fukking with me. Anyways, hit these progress points:

Bench: 225x7,7,6
Seated cable rows: 220x9,8,8
BTN standing shoulder press: 115x8,8,6

I'm gonna move up on everything once I can hit things for 10 reps on the first 2 sets. I like this rep range (6-10).

Wrist wraps work nice on bench though I do wish they were a bit longer. I should have went for the 2 footers.

I did wind up skipping leg day Monday but I had a good one Wednesday. I think I hit 3x8x265 on squats and 3x10x305 on RDLs. Also fukked with stability ball hamstring curls... thats a good wave, very underrated. When you can do those 1 legged you are the nikka

Gonna weigh in tomorrow. I don't think I gained weight this week, I battled this stomach thing for like 2 days. Mite be a little dehydrated.

 

[TLR Is Mental Poison]

202 lbs

Decent leg day.

 

[TLR Is Mental Poison]

16" biceps finally

 

[TLR Is Mental Poison]

Something is up. Feeling feverish and nauseous. Taking off till I feel normal again. Had a fever sweat at the gym. Just going to lay around and work prob till next week.

 

[TLR Is Mental Poison]

Did upper body day today. It was OK but not great.

My elbows are still bothering me. Instead of taking time off I ordered some elbow and knee sleeves from Elite Fitness, and am gonna try some warm up exercises to get blood to my joints. My knees aren't too bad but I might as well keep them warm.

 

[TLR Is Mental Poison]

My elbows feel better today strangely enough

I really think SWIMMING is the problem. I was out in the lake and it was choppy so I did a lot of thrashing. My shyts were hurting for a few days after. I went in to do my upper body day yesterday (3 push/3 pull/3 shoulder exercises) and now I feel fine.

I did legs today. Kind of did a deload day. Did pause squats instead of regular squats to get the feeling of depth. Gym was actually kind of cold today. Drank today so I can't do my weigh in tomorrow morning... might have to wait till Monday.

 

[TLR Is Mental Poison]

Yea, SWIMMING is def the problem

My elbows feel fine now... sucks cause I like being out in the lake, but the boat drifts so damn fast

IDK... I am debating 3 upper days a week... but 2 days a week is working fine, prob better for my recovery

Woke up today at 200 even. This week was kind of a wash but I was sick. I should be able to keep pushing this week though. I have been saying it over and over but I think I need to get more organized with my bulk. I kind of have a plan I'm following but I need to maybe start counting calories and figure out my maintenance. Get a game plan on paper and maximize the rite gains.