14 lbs since early May with gains.... I am OK with this....
SATIL log
- Thread starter TLR Is Mental Poison
- Start date
Good upper body day...
WEnt in a little earlier; performance was unaffected and I have more of my day left to do what I need to do. Still waiting for my elbow/knee sleeves.
WEnt in a little earlier; performance was unaffected and I have more of my day left to do what I need to do. Still waiting for my elbow/knee sleeves.
More detail on today
Flat bench I hit 225x7,7,5 I think... last set was a real struggle but I didn't take enough time to rest. I feel like I am kind of cheating though as I take 4 minute rests for 7 rep sets. Thats just my rhythm though
Everything else was pretty straightforward.
Thinking about alternating on flat bench and DB bench just for the hell of it. I figure being strong at both will make for mo gains. Also debating whether to go back to one arm movements on rows. Who the fukk knows. I feel good though. Like I said though still waiting on the sleeves, debating skipping leg day tomorrow as I have some shyt I need to take care of....
Flat bench I hit 225x7,7,5 I think... last set was a real struggle but I didn't take enough time to rest. I feel like I am kind of cheating though as I take 4 minute rests for 7 rep sets. Thats just my rhythm though
Everything else was pretty straightforward.
Thinking about alternating on flat bench and DB bench just for the hell of it. I figure being strong at both will make for mo gains. Also debating whether to go back to one arm movements on rows. Who the fukk knows. I feel good though. Like I said though still waiting on the sleeves, debating skipping leg day tomorrow as I have some shyt I need to take care of....
My wraps came in today... leg day tomorrow, I'm looking forward to it 
Taking a complete break from everything Thursday to just focus on work, then upper body day Friday
I am thinking to push two days onto the weekend so I can do more work during the week. shyt's kinda fukking with my schedule. Only thing is I usually have a drink or two Friday night and that completely fukks up my energy to lift the next day. I will try it next week
Taking a complete break from everything Thursday to just focus on work, then upper body day Friday
I am thinking to push two days onto the weekend so I can do more work during the week. shyt's kinda fukking with my schedule. Only thing is I usually have a drink or two Friday night and that completely fukks up my energy to lift the next day. I will try it next week
Yea I decided... Im gonna do some high rep DB press on my second upper body day. I mite make my second upper body day some high rep lower intensity shyt. Just drop 10-20lbs on everything and go for 10-12 reps, then focus on 6-8 reps on my "power" days
Squatted with the Elite FTS Super Heavy knee sleeves
I liked it. Right knee def wasn't bothering me as much, though I am kind of afraid I got mine in a size too big. We will see how they hold up over time; I only do about 6-8 sets of squats a week so they should hold up fine.
Excited about trying out the elbow sleeves though those will be a bytch to get on and off.
Also had chicken breasts today instead of chicken thighs. Truthfully I think the breasts are better. Leaner + less work to prepare, and they taste about the same, if not better than the thighs. I just have to be more careful in how I cook them. I turned the temperature down a bit to retain more moisture- it worked. They cooked thoroughly but were still moist. I think I am a chicken breast convert.
I liked it. Right knee def wasn't bothering me as much, though I am kind of afraid I got mine in a size too big. We will see how they hold up over time; I only do about 6-8 sets of squats a week so they should hold up fine.
Excited about trying out the elbow sleeves though those will be a bytch to get on and off.
Also had chicken breasts today instead of chicken thighs. Truthfully I think the breasts are better. Leaner + less work to prepare, and they taste about the same, if not better than the thighs. I just have to be more careful in how I cook them. I turned the temperature down a bit to retain more moisture- it worked. They cooked thoroughly but were still moist. I think I am a chicken breast convert.
U know, I bought the sleeves mainly for my elbows. And they are still a little sore. But swimming was really the killer. I have to either improve my technique or find a new thing for cardio. I haven't swam maybe in 2 weeks and my elbows feel the best they've felt in a while
Did a volume workout today... actually kind of DOMSy
I did my regular routine but switched mid rep (6-8) BB bench for high rep (10-12) DB bench. Also changed underhand chins +45 to overhand somewhat wide grip with just BW... again, changing from 8 reps to 12. Dropped ~10-20lb (~10% on avg) on everything and tried for 4 sets on everything.
Good workout... hit 85x12 and then 2x90x12 and then 90 for like 10 reps on DB flat bench. Banged out 4x12 of body weight chins easy. Rest of the workout was good. Debating how to do these days... my typical 3 module deal with 4 sets each, no failure? Only 2 modules with 4 sets to failure? Same 3 module/3 sets deal just with more reps and a little less weight? So many options
One way or another though def making progress... #feelsgoodbrehs... wonder what the weigh in is gonna be this weekend. Had 2lb of chicken breasts today
that + my shake is a good 230-240g of protein in damn near 1 sitting
This weekend I will just take a break and focus on work... gotta catch up on some shyt but I'm getting there. The check that's coming
I did my regular routine but switched mid rep (6-8) BB bench for high rep (10-12) DB bench. Also changed underhand chins +45 to overhand somewhat wide grip with just BW... again, changing from 8 reps to 12. Dropped ~10-20lb (~10% on avg) on everything and tried for 4 sets on everything.
Good workout... hit 85x12 and then 2x90x12 and then 90 for like 10 reps on DB flat bench. Banged out 4x12 of body weight chins easy. Rest of the workout was good. Debating how to do these days... my typical 3 module deal with 4 sets each, no failure? Only 2 modules with 4 sets to failure? Same 3 module/3 sets deal just with more reps and a little less weight? So many options
One way or another though def making progress... #feelsgoodbrehs... wonder what the weigh in is gonna be this weekend. Had 2lb of chicken breasts today
that + my shake is a good 230-240g of protein in damn near 1 sittingThis weekend I will just take a break and focus on work... gotta catch up on some shyt but I'm getting there. The check that's coming
fukkin wiped. Was gonna go today and tomorrow but the gym was closed for a triathalon. Just gonna wait till Wednesday/Thursday, catch up on work and sleep in the interim. Gonna do my weigh in tomorrow.
Damn so I basically took a week off. I went back today and did upper power.
I was thinking about trying 3 days a week, but I had a good wave going with the 2 upper and 2 lower routine. It does get a bit long on upper power days, but it's the right balance for me. Just going to stick with it. I am going to ditch BTN shoulder press though. As much as I love them, I feel like they are hurting my elbows. Also going to be more aggressive about using my wraps... gonna use wrist wraps on every compound pushing movement to keep from stretching my finger muscles. I think that's where the problem is.
Also trying to figure out cleaner bulking foods. I have been doing Cream of Wheat or oatmeal in the mornings... #datslowburn... also just made 3 lb of potatoes into mash I froze. Mite start fukking with rice (pudding
) and pasta for some variety. Now that I switched to chicken breasts getting 200-220g of protein a day is like child's play. I am trying to keep fats lowish too, like under 100g/day (not really low lol.). If I can keep the bulk clean and consistent I will be golden. I need to start counting calories though... as soon as I start counting calories I kill my surplus. I did it today and I can feel it already. Forcing down a Ritz sleeve to get over...
I was thinking about trying 3 days a week, but I had a good wave going with the 2 upper and 2 lower routine. It does get a bit long on upper power days, but it's the right balance for me. Just going to stick with it. I am going to ditch BTN shoulder press though. As much as I love them, I feel like they are hurting my elbows. Also going to be more aggressive about using my wraps... gonna use wrist wraps on every compound pushing movement to keep from stretching my finger muscles. I think that's where the problem is.
Also trying to figure out cleaner bulking foods. I have been doing Cream of Wheat or oatmeal in the mornings... #datslowburn... also just made 3 lb of potatoes into mash I froze. Mite start fukking with rice (pudding
) and pasta for some variety. Now that I switched to chicken breasts getting 200-220g of protein a day is like child's play. I am trying to keep fats lowish too, like under 100g/day (not really low lol.). If I can keep the bulk clean and consistent I will be golden. I need to start counting calories though... as soon as I start counting calories I kill my surplus. I did it today and I can feel it already. Forcing down a Ritz sleeve to get over...
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Upper hyper day
Lot of volume... so much volume...
Just had a plate of mash and some raisin bread + PB sandwiches... looking forward to see what the damage is tomorrow morning
Might start doing daily weigh ins.
Lot of volume... so much volume...
Just had a plate of mash and some raisin bread + PB sandwiches... looking forward to see what the damage is tomorrow morning
Might start doing daily weigh ins.
Back down to 200.1 
Commence the feastery brehs... its bout to be a lot of white bread consumed
Commence the feastery brehs... its bout to be a lot of white bread consumed
Did my upper hyper workout today
Def just gonna keep it to 3 sets an exercise instead of 4... I was dying, that shyt really got me
I am thinking about switching gyms... I feel like the DBs they have are not the right weight. I hit 3x90x12 on DB bench like water
All in all a good workout though. I like the 1 power day 1 hyper day thing for upper body. Not sure I need it for lower body. I'll stick with this and really put together a plan to get all my damn calories
Def just gonna keep it to 3 sets an exercise instead of 4... I was dying, that shyt really got me
I am thinking about switching gyms... I feel like the DBs they have are not the right weight. I hit 3x90x12 on DB bench like water
All in all a good workout though. I like the 1 power day 1 hyper day thing for upper body. Not sure I need it for lower body. I'll stick with this and really put together a plan to get all my damn calories
Looking at my diet + trying to trim fat while keeping calories up... switching to chicken breasts was the right move
I'm trying to keep my fats (65g/day) and cholesterol (300mg/day) in check. Typical day is way over on cholesterol. Switching to egg substitutes and probably just going w/grain heavy (Cream of Wheat, oatmeal, pancakes etc) breakfasts. Rest of my day is pretty good... switching to chicken breasts was def the right move, though I do have to make sure I thaw them right. Might go back to Costco's vacuum packs, I don't think they are any more expensive.
I'm trying to keep my fats (65g/day) and cholesterol (300mg/day) in check. Typical day is way over on cholesterol. Switching to egg substitutes and probably just going w/grain heavy (Cream of Wheat, oatmeal, pancakes etc) breakfasts. Rest of my day is pretty good... switching to chicken breasts was def the right move, though I do have to make sure I thaw them right. Might go back to Costco's vacuum packs, I don't think they are any more expensive.
Im really happy with my program. I feel good tonite. Just gotta get the diet on point and keep at it
Just to document it, its a 4 day upper/lower split, power/hyper. Power days I do 6-8 reps on compounds, 10 reps on accessories... hyper days I do 12 reps on everything.
Upper days I do:
Bench (BB for power DB for hyper)
Chins (weighted for power no weight for hyper)
Military press (BB for power DB for hyper)
Cable rows
Weighted dips
Upright rows
Pec flys
Lat pulldowns (I consider this an accessory)
Machine lateral raises (accessory)
Lower days I am still working out but heres the gist of it
Squats (power)/ Paused squats (hyper)
RDLs (I just do 10 every work out)
Bosu ball hamstring curls (gonna try 1 leg on power days)
Calf raises (3 sets weighted, 3 sets body weight to failure every trip)
Want to do some ab and forearm work on lower days, they go quick. Lite days
Days are long but I'm not doing shyt anyway. Gotta see what's good with these other gyms though.
Just to document it, its a 4 day upper/lower split, power/hyper. Power days I do 6-8 reps on compounds, 10 reps on accessories... hyper days I do 12 reps on everything.
Upper days I do:
Bench (BB for power DB for hyper)
Chins (weighted for power no weight for hyper)
Military press (BB for power DB for hyper)
Cable rows
Weighted dips
Upright rows
Pec flys
Lat pulldowns (I consider this an accessory)
Machine lateral raises (accessory)
Lower days I am still working out but heres the gist of it
Squats (power)/ Paused squats (hyper)
RDLs (I just do 10 every work out)
Bosu ball hamstring curls (gonna try 1 leg on power days)
Calf raises (3 sets weighted, 3 sets body weight to failure every trip)
Want to do some ab and forearm work on lower days, they go quick. Lite days
Days are long but I'm not doing shyt anyway. Gotta see what's good with these other gyms though.