SATIL log

[TLR Is Mental Poison]

2 and a half months, no elbow problems. I don't know what's changed. I do think breaking up push and pull days was the move though. But tomorrow I will do an old full upper body day workout just cause this week I didn't have time to get 5 workouts in. I will see how it goes, maybe stick with that.

If I can put 5lbs on my 3 bench ranges every month I will be happy. That will put my 5x4 at 260, 4x6 at 245, and 3x9 at 215 which will be huge. I really want to get my 5x4 up to 275 even but we'll see.

Hoping my back doesn't become an issue. Might go back to a more hyper focused leg program... this heavy shyt is fun but it's rough on me. Really wanna see if I can do front squats too.

 

[TLR Is Mental Poison]

Weighed in this morning at.... any guesses???.... 215.8. Hoping I can keep it under 220 for the rest of the year but I think I have my diet pretty much locked in. Not tracking calories super strict but I think I'm averaging about 3000-3200.

Did an upper body workout today. Hit 3x6x215, and then went for 6x220 on bench. Hit it, but it was a struggle. Gonna stay at 215 on that.

Stamina was . I made the mistake of having a sugary preworkout. Gotta stick to something with fat/protein/complex carbs. Might also have to mess with caffeine. I was in that bytch for an hour and a half at least, was dragging ass by the end. Still hit most of my shyt though

Wanna do something for legs tomorrow but I'm not ready to squat yet. Might just go to the apt gym and fukk with the leg press machine.

Got wifey a road bike. Once the weather clears up here I'm gonna do some riding with her.

 

[TLR Is Mental Poison]

Lookin at old pictures through the years... I didn't look bad

Def didn't have the mass I do now, but I had a nice taper, shoulders were OK, chest was OK. I never had a 6 pack though.

If I can keep making gains through the end of the year this cut will be nice. I'm gonna go by waist size first and weight second... waist size doesn't fluctuate like weight does. My goal is to get down under 30". At my best before I was prob like 32". I didn't have to gain all this weight to make this progress, but you live and you learn. You ever come to a point like in a semester or at work where you see a monster crunch coming.... thats where I am with this cut shyt... I know its gonna be brutal, but strangely enough I'm looking forward to the challenge. I do miss being active and having a strong cardio game. Being an athlete. I wanna have it all brehs, hoping cutting will enable me to.

 

[TLR Is Mental Poison]

5x4 bench today, can't wait

Might try 240... comfy at 235. fukking starving though, need a biscuit to get right....

 

[TLR Is Mental Poison]

Nice workout today. Didn't have my headphones or a pencil so I'm putting the log here.

5x4 BB bench: 5x4x240 (-240)
(Superset 1) 3x9 BB military press: 3x9x130 (-240)
(Superset 1) Standing curls: 3x9x85 (-85)
(Superset 2) Tricep pushdowns: 3x12x95 (-95)
(Superset 2) DB lateral raises: 25/hand x 12, 12, 8 I think (-25)

Like I said, nice workout. My triceps were DONE. I am thinking on days where I throw some opposite arm work in (i.e. curls on push day) I will up the weight a bit. 85 felt light today but on days where I do back and my biceps are half done not so much. Liking this routine. It's just about the right volume for me. Just need to get my energy on point for the long upper body day on Saturdays.

 

[TLR Is Mental Poison]

Gotta start making 2 meals for work

A zero sugar quick sandwich to wolf down as a pre workout.... and then my regular rice shyt after. Could probably save some money buying some candy bars or something too for that late afternoon crawl. Im liking rice... I have pretty much figured out how to make it how I like, it's nutritious, and since I do brown rice it's more filling with a slower burn. I dont mind it at all; I kind of prefer brown rice to white rice. Dirt cheap too. 1/2 a lb of chicken and ~400-500kcal of rice is like $3

One thing thats not good is by the time I get home Im starving... that will make cutting difficult. But I have a lot of tricks up my sleeve for mitigating hunger (more potatoes, heavy grains, morning caffeine if need be), and in any case my "feeding window" is like 10-11 hours deep. Pulling that back to a strict 8 hours would help a lot.

 

[TLR Is Mental Poison]

I wish I could lift every day. I might try it once I get the home gym.

 

[TLR Is Mental Poison]

Was only supposed to do back today, but I said eff it and hit 4x6 on bench too. Worth it. Hit 2x6x215, then threw on 5 more lbs and hit 2x6x220. Pretty much felt the same as 215. Those 2.5s are so critical, I love them. One thing I'm not liking about this new gym is they have old Cybex machines and the plates don't correspond to weight. They are just labeled 1-20. shyt is Thankfully they have regular pulldowns and dumbbells so I will stick with those for my back stuff. Same story with tricep extensions... might have to use the lat pulldown cable machine for those too. shyt's a little janky. Good workout overall though.

 

[TLR Is Mental Poison]

Ugh.... 218lbs, waist is at 37". And it's gonna rain all weekend Gained 5lbs in the last month... I guess it's time to dial back the calories. I know exactly what to cut though.

 

[TLR Is Mental Poison]

3x8 bench, back and shoulders today. Good workout. Ready to move up to 195 on bench. Have to fall back to 165 on 3x5 shoulder press. shyt's moving though. Weight is back down to 216 or so. Might have just been sodium'd up.

 

[The ADD]

195?

 

[TLR Is Mental Poison]

195?

195 on 3x9 bench, I am doing 240 on 5x4s.

My bench has always been weak, and I didn't have the right strategy for it. For years all the way up through this spring I would just go all the way to failure or too close every set. I got kind of lucky this year, pretty much, and basically bounce repped my way up to 3x4-5x245. But then my luck ran out and my bench tanked. I started to realize if I didn't go to failure on the first set, I could get an extra rep or 2 on the second, but then I would go to failure on the 2nd and kill the fourth.

So I talked to my powerlifting homies on another board and they told me to stop going to failure altogether. I was training at like 90% 1RM which is pretty much a no no for any amount of reps. I ran some math and decided to try a bench scheme that amounts to a workload of ~16-17 equivalent 1RM reps per session. So for heavy bench I do 80% of 1RM at 5x4, "medium" bench I do ~72% 1RM at 4x6, light bench I do ~65% 1RM at 3x9. Been working great. I started this shyt on 6/20 and hit 5x4x225. Last week I hit 5x4x240, clean. So shyt is moving. I can bench every 2 days no problem, no DOMS no nothing. It seems to be working. My goal is to start my cut next January benching 5x4x275... based on how shyt is moving, might happen God willing.

Sorry for the long ass response

 

[TLR Is Mental Poison]

Summing up some thoughts after looking back at the log

I'm fully adjusted to the job. I wake up pretty much at 6 AM every day and I feel good all day. I stopped drinking coffee at work, but I did take a caffeine pill this morning... I thought I would do a fasted ride but it was raining; but in any case I think it helped me get to the end of the session at the gym. Today was actually pretty short... hit bench, back and shoulders and was done in a little over an hour.

Haven't done any lower body stuff in nearly a month. Failing on that squat hurt my lower back a little and sapped my confidence. I'm going to go in tomorrow and try some light stuff- just front squats and high rep stiff leg deads. I want to apply that %age shyt to my lower body stuff as well though I will probably just do that 2x a week instead of 3. Have to figure out how to mix in cycling with that too. Shouldn't be bad.

Overall aside from me being a fat ass shyt is going well. This no failure %age shyt is a life saver and will definitely make things easier during the cut.

 

[The ADD]

195 on 3x9 bench, I am doing 240 on 5x4s.

My bench has always been weak, and I didn't have the right strategy for it. For years all the way up through this spring I would just go all the way to failure or too close every set. I got kind of lucky this year, pretty much, and basically bounce repped my way up to 3x4-5x245. But then my luck ran out and my bench tanked. I started to realize if I didn't go to failure on the first set, I could get an extra rep or 2 on the second, but then I would go to failure on the 2nd and kill the fourth.

So I talked to my powerlifting homies on another board and they told me to stop going to failure altogether. I was training at like 90% 1RM which is pretty much a no no for any amount of reps. I ran some math and decided to try a bench scheme that amounts to a workload of ~16-17 equivalent 1RM reps per session. So for heavy bench I do 80% of 1RM at 5x4, "medium" bench I do ~72% 1RM at 4x6, light bench I do ~65% 1RM at 3x9. Been working great. I started this shyt on 6/20 and hit 5x4x225. Last week I hit 5x4x240, clean. So shyt is moving. I can bench every 2 days no problem, no DOMS no nothing. It seems to be working. My goal is to start my cut next January benching 5x4x275... based on how shyt is moving, might happen God willing.

Sorry for the long ass response

 

[TLR Is Mental Poison]

Lower body workout for the first time today. Humbled myself again. Hit deads for 3x5x275, then tried front squats... hit 3x10x135 #startingfromthebottom

Gonna foam roll my lower back... still not 100% but a dude suggested I try it.