Yea, I went too hard today. Lite tendonitis in my left tricep. fukk I am getting old. I'm gonna limit the shyt to 4 movements instead of 6 and get a better warm up next time. Pull day tomorrow.
SATIL log
- Thread starter TLR Is Mental Poison
- Start date
Pull + shoulder day today....
First time I've had DOMS in a minute.
I found some zero cholesterol protein so I can get a nice amount of protein in again... BB.com is gonna take back all my shyt as well, even what I opened... shyt is looking on the up and up
First time I've had DOMS in a minute.
I found some zero cholesterol protein so I can get a nice amount of protein in again... BB.com is gonna take back all my shyt as well, even what I opened... shyt is looking on the up and up
I'm gonna do a lower pull day tomorrow... just do RDLs, hamstring curls and calf raises. Quick day.
This DOMS is no joke. And with this new diet I gotta really make sure I'm getting enough calories. I need an epsom bath
This DOMS is no joke. And with this new diet I gotta really make sure I'm getting enough calories. I need an epsom bath
Why the switch to full body from the power/hypertrophy setup?Something is def up with my left hand... my inner left elbow hurts, hurts to grab/pinch anything with it
It's been building up over time and now it just reached a point where I can't deny it anymore. Taking the week off like I said I would, and then hopefully if I'm feeling better switching to a body split routine. Same volume, just spread out differently. Also gonna get much longer wrist wraps, and if my wrists are up to it train them for where I know they are weak. Hopefully that solves the issue
I was doing the power/hypertrophy deal with the full body setup. But I switched back to a push/pull setup to see if it would be any easier on my wrist/elbow. So far results have been mixed, and I have to be in the gym 5-6 days a week instead of the 4 I was doing before. I might try a full body push/pull setup to see if I can bring it back down to 4 days a week. Or maybe do upper body in the AM and lower body in the PM. My setup before was PERFECT
OK, I got another 4 day split. Main thing will be to see if I can do legs with push on the same day. I used to all the time no problem so we will see. Gym was empty as fukk today so weekends are a legit option... I will start my new cycle Tuesday and see how I like it. I just dont want to be in the damn gym 6 days a week, even if it's for a short workout. *Slightly* more volume, dumped a lot of risky exercises (no more BB BTN press, changed real dips for seated plate loaded dips), still keeping push + pull on separate days.
Man my DOMS is still ringing, my whole upper body is moaning
Did legs today, not bad... widened my stance on squats and that seemed to fix a lot of things. Knees aren't shooting out as much. I need to push through my heels more as well. My calf game is so crazy
Man my DOMS is still ringing, my whole upper body is moaning
Did legs today, not bad... widened my stance on squats and that seemed to fix a lot of things. Knees aren't shooting out as much. I need to push through my heels more as well. My calf game is so crazy
OK so I did push/legs today
I really gotta be on my Ps and Qs. I fukked up today. I felt like I would need a bigger breakfast, mainly w/some more sugar, but I forgot to have my Pop Tarts after the oatmeal.
Here is what I did
Power BB bench
Squats
Hyper DB bench
RDLs
Machine dips
Calf raises
Machine flys
I had to leave in the middle of RDLs as I felt like I was gonna pass out... I got some candy, came back, finished up strong.
I think there are two things I gotta adjust for. I am pretty sure the free weights here are heavier than at my old spot. I was banging out 8 reps at "225" at the old place, now I am back to struggling for 7. I had to drop ~20lbs on squats and RDLs too. Also I think the bars here are narrower than the old spot (which contradicts what I just said, I know). I usually put my ring finger on the ring of the bar for bench. But that just feels weird here. Feels narrow.
I think I am gonna expand the gap between power/hyper bench.... Keep power bench below 5 reps (so jump to ~235 next time) and keep hyper bench above 11 or so. My hyper bench was strugglish today because I started at 95/hand instead of 90.
Also not been getting the sleep I need, wifey agreed. Gonna fix that as well.
All in all not a GREAT session but not a terrible one as I learned bit, saw that I could do the workout and know what I need to adjust. Overall, can't complain.
I really gotta be on my Ps and Qs. I fukked up today. I felt like I would need a bigger breakfast, mainly w/some more sugar, but I forgot to have my Pop Tarts after the oatmeal.
Here is what I did
Power BB bench
Squats
Hyper DB bench
RDLs
Machine dips
Calf raises
Machine flys
I had to leave in the middle of RDLs as I felt like I was gonna pass out... I got some candy, came back, finished up strong.
I think there are two things I gotta adjust for. I am pretty sure the free weights here are heavier than at my old spot. I was banging out 8 reps at "225" at the old place, now I am back to struggling for 7. I had to drop ~20lbs on squats and RDLs too. Also I think the bars here are narrower than the old spot (which contradicts what I just said, I know). I usually put my ring finger on the ring of the bar for bench. But that just feels weird here. Feels narrow.
I think I am gonna expand the gap between power/hyper bench.... Keep power bench below 5 reps (so jump to ~235 next time) and keep hyper bench above 11 or so. My hyper bench was strugglish today because I started at 95/hand instead of 90.
Also not been getting the sleep I need, wifey agreed. Gonna fix that as well.
All in all not a GREAT session but not a terrible one as I learned bit, saw that I could do the workout and know what I need to adjust. Overall, can't complain.
Did pull/shoulders today
Much easier
Some thoughts
- Def gotta ease in to pulling exercises. I jumped right into my weighted chins, immediately my wrist/elbow started to hurt. But over the course of the workout they felt fine. I think I will have to start with just body weight chins. Get warmed up. Even considering using hooks on pull exercises just to be safe.
- I got rehydrated which is good and bad. Muscles are full and the PWO pump is nice but these damn love handles smh
- I think I need to incorporate more trap work in my routine. I think one round of shrugs should be enough
- I'm back on my "no accessories" wave. Haven't done curls in months. Did tricep pushdowns, wasn't really feeling them. Can't lie though, they have some good machines at this gym. I'm reconsidering
- W/all this new shyt I'm doing I need to keep track of what weights I'm doing on what. "I be confused...sometimes"
- I gotta get back on tracking body weight as well.
- Thank God for Ms Dash.... got the chicken tasting flavorful with no salt. The deeper I get into this healthy eating shyt I might have to make a thread on my findings.
Much easier
Some thoughts
- Def gotta ease in to pulling exercises. I jumped right into my weighted chins, immediately my wrist/elbow started to hurt. But over the course of the workout they felt fine. I think I will have to start with just body weight chins. Get warmed up. Even considering using hooks on pull exercises just to be safe.
- I got rehydrated which is good and bad. Muscles are full and the PWO pump is nice but these damn love handles smh
- I think I need to incorporate more trap work in my routine. I think one round of shrugs should be enough
- I'm back on my "no accessories" wave. Haven't done curls in months. Did tricep pushdowns, wasn't really feeling them. Can't lie though, they have some good machines at this gym. I'm reconsidering
- W/all this new shyt I'm doing I need to keep track of what weights I'm doing on what. "I be confused...sometimes"
- I gotta get back on tracking body weight as well.
- Thank God for Ms Dash.... got the chicken tasting flavorful with no salt. The deeper I get into this healthy eating shyt I might have to make a thread on my findings.
Push + legs day tomorrow... fukking ROUGH day but I'm looking forward to it... just gotta get focused and get my pre work out meal rite 
Push + leg day
Man fukk that
I'm doing push + pull and legs + shoulders
I just cant deal w/heavy bench and heavy squats the same day
Also gonna cut back to my old bench volume (6 sets/week) instead of the 12 sets/wk I did this week. shyt will go way easier and faster and I think my overall performance will improve. I have the two hardest body parts one day and then the two easiest another... gotta mix it up. Im debating whether to do 6 or 8 exercises each trip as well. Old volume would dictate 6 but....
Man fukk that
I'm doing push + pull and legs + shoulders
I just cant deal w/heavy bench and heavy squats the same day
Also gonna cut back to my old bench volume (6 sets/week) instead of the 12 sets/wk I did this week. shyt will go way easier and faster and I think my overall performance will improve. I have the two hardest body parts one day and then the two easiest another... gotta mix it up. Im debating whether to do 6 or 8 exercises each trip as well. Old volume would dictate 6 but....
O my god
I gotta stop and talk about the diet for a second. Lemme just summarize what I changed
- Keeping cholesterol to <150mg/day if I can
- Keeping sodium around ~1500mg/day if I can
- Trying to hit 50g of fiber per day if I can
- Keeping fake/added sugars to a minimum (pretty much no HFCS)
- Keeping saturated fats to a minimum
- Get ~2 servings of greens a day
- Get ~160-170g of protein/day
Man. Im not gonna bore/disgust yall with the details. But the increase in fiber has been a real blessing to my BMs. I feel clean + light. I jump off the toilet every day like
Dropping the sodium and cholesterol (I was getting ~400-500mg cholesterol a day sometimes- daily recommended is 300mg) has helped w/my general feeling of health... no more waking up in the middle of the night with my head throbbing, no more feeling dizzy sometimes etc. I think I was on my way to a fukking stroke brehs. I still need cardio and once my next check comes I will see about getting me and wifey bikes. But hopefully this will help, and I can bring down my cholesterol while I continue on this healthy bulk.
Other thing I'm loving... whole wheat food is not bad at all. I got whole wheat fresh bread, very nice w/honey and a little butter. Whole wheat pancakes are pretty good, not much worse than regular pancakes... plus I can make them with egg beaters so they are cholesterol free :ahhh: Just did whole wheat spaghetti, also pretty good. Day is half thru and I already hit ~25g of fiber (100% daily recommended). I still have to take my supplement and have dinner and all that so I might hit 40 or so today. Really fukking good.
Only things I really need to be better about... getting my greens and getting my omega-3s. I have veggies and fish oil, but I just hate veggies and I've heard bad things about fish oil side effects. fukk it though. I'm gonna take the fish oil now. As far as greens, I was on a salad wave for a while, but looking at the numbers, salad kinda sucks. 1 serving is like half a watermelon worth, and the vitamin profile of spinach is OK but not phenomenal. I'd rather have sauteed spinach or brusell sprouts or asparagus or any fukking veggie. The other ones are way more nutrient dense and cheap too.
Also gotta put together kind of a menu/daily meal plan. I sort of have it down but it's more for wifey. She eats healthy but her diet has no structure.
All in all though, I'm feeling much better about the whole situation and I think I'm on track to getting my cholesterol down to normal levels again. Gonna see where I'm at in 6 months on this shyt both health wise and muscle wise.
I gotta stop and talk about the diet for a second. Lemme just summarize what I changed
- Keeping cholesterol to <150mg/day if I can
- Keeping sodium around ~1500mg/day if I can
- Trying to hit 50g of fiber per day if I can
- Keeping fake/added sugars to a minimum (pretty much no HFCS)
- Keeping saturated fats to a minimum
- Get ~2 servings of greens a day
- Get ~160-170g of protein/day
Man. Im not gonna bore/disgust yall with the details. But the increase in fiber has been a real blessing to my BMs. I feel clean + light. I jump off the toilet every day like
Dropping the sodium and cholesterol (I was getting ~400-500mg cholesterol a day sometimes- daily recommended is 300mg) has helped w/my general feeling of health... no more waking up in the middle of the night with my head throbbing, no more feeling dizzy sometimes etc. I think I was on my way to a fukking stroke brehs. I still need cardio and once my next check comes I will see about getting me and wifey bikes. But hopefully this will help, and I can bring down my cholesterol while I continue on this healthy bulk.
Other thing I'm loving... whole wheat food is not bad at all. I got whole wheat fresh bread, very nice w/honey and a little butter. Whole wheat pancakes are pretty good, not much worse than regular pancakes... plus I can make them with egg beaters so they are cholesterol free :ahhh: Just did whole wheat spaghetti, also pretty good. Day is half thru and I already hit ~25g of fiber (100% daily recommended). I still have to take my supplement and have dinner and all that so I might hit 40 or so today. Really fukking good.
Only things I really need to be better about... getting my greens and getting my omega-3s. I have veggies and fish oil, but I just hate veggies and I've heard bad things about fish oil side effects. fukk it though. I'm gonna take the fish oil now. As far as greens, I was on a salad wave for a while, but looking at the numbers, salad kinda sucks. 1 serving is like half a watermelon worth, and the vitamin profile of spinach is OK but not phenomenal. I'd rather have sauteed spinach or brusell sprouts or asparagus or any fukking veggie. The other ones are way more nutrient dense and cheap too.
Also gotta put together kind of a menu/daily meal plan. I sort of have it down but it's more for wifey. She eats healthy but her diet has no structure.
All in all though, I'm feeling much better about the whole situation and I think I'm on track to getting my cholesterol down to normal levels again. Gonna see where I'm at in 6 months on this shyt both health wise and muscle wise.
Power push/pull today
#SOMUCHBEDDAH
Upped the weight and dropped the reps on power bench for a true low rep/high intensity feel... def worked. Hit 3x5x235 pretty easy. Also hit 3x5x260 on seated cable rows. Debating whether to try the same strategy for squats.
I call this routine... CTKPHAT™
#SOMUCHBEDDAH
Upped the weight and dropped the reps on power bench for a true low rep/high intensity feel... def worked. Hit 3x5x235 pretty easy. Also hit 3x5x260 on seated cable rows. Debating whether to try the same strategy for squats.
I call this routine... CTKPHAT™
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I need a pulling free weight movement equivalent to bench I can use as my power row. I'm thinking deadlift bent over rows. I'm on the 2nd to last plate on seated cable rows.
Also need to take a ruler in to measure the leverage on HS machines.
Also need to take a ruler in to measure the leverage on HS machines.
455x2 on sumo deads... just tried em today for the hell of it
Leg + shoulder day, power pull. Gotta drop the weight on speed squats (225 ->205 maybe). Def enjoyed getting that weight off the ground on deads. Shoulders were
. Threw shrugs in the routine, felt good. What is today, Wednesday? Friday will be hyper upper push/pull day. Cant wait for the pump 
Trap DOMS 
Looking at my diet, I just realized it is pretty damn low on dietary fats.... I had to have some cashews to get right today. Also gotta have fish 2x/week at least to get those omega-3s. Diet is pretty much fukking perfect... if I could eliminate saturated fats completely it would be pretty much perfect, but I get ~7g of the 20g max daily allotment so I figure I'm OK.
Hoping this DOMS goes away by Friday, gotta do upper push/pull hyper. Light day CNS wise but I'm gonna try for a good amount of volume.
Looking at my diet, I just realized it is pretty damn low on dietary fats.... I had to have some cashews to get right today. Also gotta have fish 2x/week at least to get those omega-3s. Diet is pretty much fukking perfect... if I could eliminate saturated fats completely it would be pretty much perfect, but I get ~7g of the 20g max daily allotment so I figure I'm OK.
Hoping this DOMS goes away by Friday, gotta do upper push/pull hyper. Light day CNS wise but I'm gonna try for a good amount of volume.