SATIL log

[TLR Is Mental Poison]

I think I'm gonna cut out red meat from my home diet brehs. I had a steak last night... not only was it not good (I cooked it perfectly) but the shyt gave me a little heartburn. No point really in fukking with cheap restaurant burgers either. Only steak frites from good French restaurants maybe 3-4 times a year tops. It's a pointless source of saturated fats which are the driver of blood cholesterol. I'm also thinking about baking my own snacks... granola, whole wheat banana bread etc. Just try and get the whole shyt healthy from start to finish.

Also looking to bump my fiber intake up to 50g/day. Not hard with all the whole wheat and supplements I am getting. I also gotta up my Vitamin D and I want to up my zinc. I need to get back on my healthy shyt. I put all that shyt to the side when I went to NYC cause I just didn't have the time for it.

 

[The ADD]

I think I'm gonna cut out red meat from my home diet brehs. I had a steak last night... not only was it not good (I cooked it perfectly) but the shyt gave me a little heartburn. No point really in fukking with cheap restaurant burgers either. Only steak frites from good French restaurants maybe 3-4 times a year tops. It's a pointless source of saturated fats which are the driver of blood cholesterol. I'm also thinking about baking my own snacks... granola, whole wheat banana bread etc. Just try and get the whole shyt healthy from start to finish.

Also looking to bump my fiber intake up to 50g/day. Not hard with all the whole wheat and supplements I am getting. I also gotta up my Vitamin D and I want to up my zinc. I need to get back on my healthy shyt. I put all that shyt to the side when I went to NYC cause I just didn't have the time for it.

Makes sense knowing the cholesterol issue.

Oddly enough I'm thinking of eating red meat again for the first time in probably 13 years

 

[TLR Is Mental Poison]

Makes sense knowing the cholesterol issue.

Oddly enough I'm thinking of eating red meat again for the first time in probably 13 years

I mean when its good, its damn good But with my situation it has to be damn good to be worth it. So I am going to fall back on that. My wife was a vegetarian for a while but she stopped once we started dating.

I had leg day today. It was OK. I hit 4 sets of 235x8 on squats with good form. I feel like I can go up but I am gonna take it slow and make sure my form is 100%. I did stiff leg deadlifts and turned it up... I did em off a platform to get a bigger range of motion. That shyt was brutal. I forgot to breathe on one of the sets and damn near passed out. I made it a point to breathe on the last set and it was much better. I'm already feeling it in my hams now. All in all a good workout.

Looking at next year if I can put ~5-10lb on all my compounds each month I will be happy. Just need my chest to heal. It feels fine now but I'm letting it heal 100%.

 

[TLR Is Mental Poison]

Upper day yesterday. Hit everything OK. Weird thing is I have DOMS in my ribs. I did dips again and found that if I really tucked my elbows in to keep my chest out of it I was fine. I had to drop it to +25 from +45 though so I lost some strength.

When I get back to benching I think I will keep it to just benching for my chest movement. Maybe try 4-5 sets per upper body session. Been doing research and a few pretty big dudes do that and their chests are fine. I just can't do the volume I was doing before.

 

[TLR Is Mental Poison]

Leg day today. Did power squats. Hit 2x5x275 and then I think 4x285. Form was . Knees feel great. Hit platform SLDLs... brutal. I couldn't finish my last set at 235. Then I did abs and calves. Can't complain.

Thinking about jumping on a little caffeine cycle for a pre-workout boost. Recommended supplementation for me is about 225mg before a workout. So I will probably do 225, 150, 75, 0 on a weekly basis so I can reap the benefits without developing a dependency.

 

[TLR Is Mental Poison]

Had an upper day and a lower day. Got too happy on upper day w/chest, set recovery back. Just need to commit to not doing anything that even remotely involves the chest (was doing tricep dips and got too happy with weight). Did a deadlift leg day today... def gotta leave the ego behind on regular deads as well. Taxed my CNS heavy and by the time I realized I was doing too much I was done. I hit 3x8x240 on squats w/strict form so that's good. Those feel good. I hit 3x5x275 on Saturday I think so I will do 3x5x315 on deads. My problem is my legs are weaker than my back so I'm not using my legs enough at the start of the lift. So I need to dial back to where my legs get it off the ground. I'm gonna be in FL next week so we will see what happens.

 

[TLR Is Mental Poison]

Whoa... weighed in today at 209 flat. Waist is around 35-36". Arms are both about 16" even. So, gains have been made. But I am not feeling all this damn fat. I am thinking of doing a maintenance cut late spring... like the last 6 weeks before June. January is a funky month because my chest is out of the equation. But from February to mid April I will have about 10 solid weeks of full body gains. Then I will just trim up for the summer. I know exactly how and what calories I will cut... my diet is carb heavy so those will go and I will try and get a little more protein to maintain gains. From now to April 15th is ~120 days; supposedly you can only gain ~1lb of muscle every 22 days so my goal weight for that date is ~220. Then hopefully I can drop ~10lb over those 6 weeks and then keep pushing till the end of the year.

Reigning in my squat form has been good. I dropped a lot of lbs on it, but I'm making gains while still keeping excellent form. I can feel my body learning the movement the way its supposed to be done. I need to do the same thing with deadlifts. Aside from the chest thing things are going pretty well.

 

[TLR Is Mental Poison]

Adding front squats to the repertoire. Gonna do front squats for hyper and back squats for power. Gotta schedule everything for next year as well.

 

[TLR Is Mental Poison]

Was talking to one of my father in laws; he said carbs trigger higher LDLs. Hes usually full of shyt but I looked it up and he's right. No biggie. Just need to reconfigure the diet a little bit again. Go to a 30/35/35 PCF diet and get a ton of healthy fats from fish and nuts. That + cutting back the sugars should be good, though it's gonna be hard as hell to get 250g of protein every day. I will figure it out.

 

[TLR Is Mental Poison]

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[TLR Is Mental Poison]

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[TLR Is Mental Poison]

I spoke a little too soon. I drank a lot this week which is why I felt so shytty. I'm gonna keep bulking for a few months and try and get my bench on track. But I have a plan for the cut which is good.

 

[TLR Is Mental Poison]

Man the cut will be so fukking easy. I was away for just 1 week and I'm down 6lbs. Weighed in post morning shyt at 203.8. Today is first day back and I'm doing upper body power... let's see how bad that lost weight hurt performance (if at all).

 

[TLR Is Mental Poison]

First upper and lower days since my vacation. Upper day went OK. I supersetted tricep pushdowns and overhead extensions.... nice burn + DOMS. Lower day went OK was well. Didn't lose anything on squats or quad extensions, though SLDLs took a little hit. Those are rough.

I started fukking with caffeine pills. Just 1 200mg pill before each workout. Def gives an appreciable little edge. Have to figure out to cycle them to not build up a tolerance though.

 

[TLR Is Mental Poison]

Upper hyper day. Went about how I wanted it to. ~10 days off didn't really hurt me. Caffeine pills work nice.

Found a nice recipe for granola bars. A little too much sugar which is actually a good thing(since I can cut it back). Gonna try and replace some of that with protein. Easy 550 kcal or so with a good amount of fiber.