SATIL log

[TLR Is Mental Poison]

Another good day.... probably 90%. Did not stay fully clean, had a small bag of Cheetos Rode again tonight, actually more aggressively than yesterday but still within reason. Really enjoying LISS.... working in that 125-130 BPM range is easy as fukk; effort wise I shouldn't have any issues dialing it up to an hour from my current 40 minute sessions. Only issue is I think I need new biking shorts.... pads are getting worn and shyt's getting uncomfortable. shyt's coming together though.

 

[TLR Is Mental Poison]

Weekend update

Weigh in: 185.2 yesterday, 186 flat today.... did a little "new low" celebrating I still count it as transitioning so I'm not stressing

Workouts: Volume upper actually went really well yesterday. Ring dips are no good.... stress my RC shyt. But fixed handle dips are wavy. My set is perfect too; just outside of shoulder width for me. Chest is actually looking kind of juicy. Rest of workout went OK. Volume lower went great today as well... hit 9,9,10x255 on squats and RDLs pretty much like clockwork again.

Thoughts: Def thinking about varying my push movements now after seeing that post dip pump. I'm also kind of feeling like BTN presses are BS and I just need to focus on lateral raises for shoulders. I wanna try different chest presses 3x/week. Gonna switch to 8-10 rep squats all around... I just don't have the capacity for heavy ass squats in a deficit. I should be OK with heavy DB bench though.

All the snacks are clear out of the house so hopefully this week we can take a big bite out of my weight. And with ditching heavy squats hopefully I can keep making progress on lifts. Hoping for a good week

 

[TLR Is Mental Poison]

Weight: 186.2

Workout: 40 minute ride just now. HRM gave out.... this one didn't even last a year Hoping it's just a dead battery. I know how many calories I get to a mile though so it doesn't matter.

Thoughts: None really, just hoping the scale starts moving in the right direction again. Was 100% on target today, pretty much down to the calorie Made my lunches for the week as well... back to chicken and buttered potatoes. Should be about 800kcal, pretty much right where I want to be for lunch. Looking forward to hitting heavy DBs on bench tomorrow... gonna dial that form in tight like prom night

 

[TLR Is Mental Poison]

Weight: 184.6

Workout: Power upper. Went well. Looks like DB press is out of the question for now too. But heavy dips are OK. Looks like I can do +90 for 5-6 reps without much issue. Damn, +90 on the belt Just gonna rock with dips till like July. Doesn't seem to aggravate my shoulders at all and it definitely works my chest. I just don't feel comfortable loading up more and more weight if I progress on it. Might cap things at 300lb total which would be damn near 3 plates on the belt now

Comments: Glad the ride got me back in line weight wise. Gonna do volume lower tomorrow... well I might still do heavy deads but definitely light squats. Man I can't wait to see where my squat is at the end of the year, God willing.

 

[TLR Is Mental Poison]

Weight: 186.8 Cooked a friend a farewell dinner.... beef filet, mashed potatoes, asparagus and wine... macros were disregarded

Workout: Volume legs... this is a change, I usually do power legs at work. Anyways, went well. Hit 9, 10, 10x255 on squats and deads. Once the cut is over I'm going to incorporate deficit deads I think.

Comments: Minor setback but the homie is moving to Phoenix.... life happens

 

[TLR Is Mental Poison]

Weight:185.6 (normal)/ 184.6 (empty).... hoping to touch 183s Saturday

Workout: Upper "A"... heavier dips/pull downs, tricep chain extensions/preacher curls, lateral raises/weighted crunches. For day "B" I'm gonna do lighter dips, some kind of horizontal pull, an overhead tricep movement, incline curls and the same lateral raises/crunches. Def need some variation in the upper. Gotta make sure I use the right width of grip for dips... started too wide with warmups and it aggravated my shoulder but once I brought it in closer I was fine. Hands are still outside the shoulders by about an inch or two each side so there's def chest activation.

Comments: Starting to see fibers and fingers in my chest, shoulders and quads But still have a very long way to go. Also thinking 2.5lb/week is ridiculous; I should shoot for the 1.5lb/week I did on my last cut. That's still good progress. 7 weeks of that is another 10lbs which if it's straight fat (which is possible given my continued strength gains) will be

 

[TLR Is Mental Poison]

Weight: 184.6 (normal)

Workout: Just riding tonight. Rode last night, went a little hard. Added another 5 minutes to do 45... not too bad. Fixed my sensors (just dead batteries). Woke up around 4 from hunger pangs. Still very hungry... 1:30 and I just ate calorie 1800 out of 2100 Got another ride tonight. Really hoping to dip into those fukking 183s

Comments: Looking at my legs yesterday... def gotta bring those hamstrings up. Legs are very quad dominant, prob not helped by all the biking I'm doing. Probably gonna mix some deficit DL work in with leg days. Contemplating hitting legs 3x/week once I get my food back too.... running a 3x6/8/10 rep cycle. Would be even better if I could do upper during the day time and lower at home at night....

 

[TLR Is Mental Poison]

Weight: 186.0? (normal), 184.0 (empty + post ride)

Workout: Went out for another farewell dinner with the homie last night so I didn't get to ride. So I got some coffee this morning and did a fasted ride for an hour. Ate lunch and just wrapped up an upper body workout. Did a 4x10 A day. Gonna do that 6/8/10 shyt on dips and maybe back too.

Thoughs: None really. Starting to look drier, def seeing more details even though I'm def flatter. Gotta replace my cycling shorts.... padding is worn through and my nuts get numb after ~30 mins

 

[TLR Is Mental Poison]

Weight: 185.4 (normal)

Workout: Hit legs. 3x10x255 on squats and deads. Felt a little heavy but we got it done pretty easily.

Thoughts: WTF is going on with my weight??? Cut my lunch down from 900kcal to 700kcal, and I'm gonna commit to getting some more fibrous veggies in my diet. I don't think the powder shyt is enough and it's all soluble. Need more insoluble fiber. shyt's not moving (literally).

Thinking ahead to after the cut... 2 big things I need to focus on are symmetry and my hamstrings. My left tricep is a little bigger than my right, and my right bicep is a LOT bigger than my left. I might start by just throwing an extra set of iso movements in every workout. For my hams I gotta incorporate deficits. I have long arms... not getting the stretch I need.

 

[TLR Is Mental Poison]

Weight: 185.2 We are in a full on panic!!!! Rode last night so I was expecting ~1lb off... no dice, still in the damn 185s. I was 100% on target yesterday, maybe even a little OVER target, on top of the cardio... I was probably at 1500kcal net. Wasn't too bad either, no hunger pangs or any of that shyt which might indicate a stall. Anyway I'm gonna give it a couple of days before I make an adjustment, praying for a whoosh.

Workout: Hit an upper B workout (low rows and overhead tricep extensions). Went pretty well. 40 to 70 is the sweet spot in weights for dips.... was just able to muster 3x5. RC issue is just a little twinge but definitely better than it would be with bench. Just gonna stick with this until it's gone.

Thoughts: I NEED THIS WEIGHT TO COME OFF CUZ

 

[The ADD]

Weight: 185.2 We are in a full on panic!!!! Rode last night so I was expecting ~1lb off... no dice, still in the damn 185s. I was 100% on target yesterday, maybe even a little OVER target, on top of the cardio... I was probably at 1500kcal net. Wasn't too bad either, no hunger pangs or any of that shyt which might indicate a stall. Anyway I'm gonna give it a couple of days before I make an adjustment, praying for a whoosh.

Workout: Hit an upper B workout (low rows and overhead tricep extensions). Went pretty well. 40 to 70 is the sweet spot in weights for dips.... was just able to muster 3x5. RC issue is just a little twinge but definitely better than it would be with bench. Just gonna stick with this until it's gone.

Thoughts: I NEED THIS WEIGHT TO COME OFF CUZ

 

[TLR Is Mental Poison]

Thoughts: Am I recomping? I'm veiny AF and my arms are looking yuge. I'm not seeing more details though. Again sticking to the protocol.... gonna see where I'm at Monday before I start making adjustments. Insanely I'm on 2000kcal/day right now before cardio and I could easily clip another 200-300; but I'm scared of nuking my metabolism. I think I will actually wait to see where I am at the end of the month, THEN make adjustments. Might just be in a little rut.

 

[TLR Is Mental Poison]

Weight: 185 flat

Workout: Hit legs today. 3x8x265 on squats and deficit deads. Def felt the hamstring stretch more; hopefully that = more growth. Overall not too bad though I think I had too much bounce at the bottom of the squat. Gotta load the quads. Feeling the DOMS in my quads though so I hit em.

Thoughts: Thinking I might stop checking the scale for a few days. shyt's just making me anxious and whatever it's gonna be is what it's gonna be. I'll stick to the program and just see what happens. Gonna throw in some extra but very light cardio... take the dogs for a walk tonight and probably mow the lawn tomorrow. Gotta get my damn veggies in too; need to find the spinach in the freezer.

 

[The ADD]

Weight: 185 flat

Workout: Hit legs today. 3x8x265 on squats and deficit deads. Def felt the hamstring stretch more; hopefully that = more growth. Overall not too bad though I think I had too much bounce at the bottom of the squat. Gotta load the quads. Feeling the DOMS in my quads though so I hit em.

Thoughts: Thinking I might stop checking the scale for a few days. shyt's just making me anxious and whatever it's gonna be is what it's gonna be. I'll stick to the program and just see what happens. Gonna throw in some extra but very light cardio... take the dogs for a walk tonight and probably mow the lawn tomorrow. Gotta get my damn veggies in too; need to find the spinach in the freezer.

How low were you shooting for this round?

 

[TLR Is Mental Poison]

How low were you shooting for this round?

Low to mid 170s. shyt is weird. I don't feel like I'm cutting. Muscles are pretty full, I'm rarely hungry, and I'm adding reps or weight on every lift every time I go to the gym. Almost looks like a recomp. But I'd rather eat some strength loss and burn fat faster.

Like I said before... just taking a mental diet break for a few days. Still sticking to the program, but I'm not looking at the scale until Saturday. If shyt doesn't move by then we will adjust