SATIL log

[TLR Is Mental Poison]

Gawd upper hyper day

My whole body is fried from those damn deadlifts though

I think for now i'm only gonna do heavy deeds once every two weeks

Gonna take the weekend off, recover, take some Epsom salt baths lmao. Feeling good though

 

[TLR Is Mental Poison]

Upper power day. Easy peasy. Hit 3x5x240 on bench. Still looking for my power row movement. Bent BB rows is not it. It's gonna be a toss up between t-bar rows and dead stop DB rows. I'm leaning towards t bar rows as it's easier to maintain form. Gonna try both though. Lot of volume too. Hit 24 sets today. 48 push/pull total during the week. Old setup I was doing 36. Should help.

Gotta turn up the calories a bit. Strength is going up but weight gains are stalling. That won't last long. Diet is dialed in though so I know exactly where I need to turn it up. Everything is moving according to plan.

 

[TLR Is Mental Poison]

Power squat day.... hit 5x295 last set, I think I could do a little more. I will add 5 lbs next time. Hyper push/pull and legs/shoulders days Thursday/Friday.

 

[TLR Is Mental Poison]

Thurs/Fri were rough. Sleep was pretty bad. Going to see a sleep specialist this week, I'm pretty sure I have sleep apnea.

Got things somewhat under control now, did push/pull power day today. Figured out my power pull motion (dead stop DB rows- shout out to @semtex ). Hit 3x5x125/hand relatively easy. Also hit 3x5x245 on flat bench. Put 10# on everything else and got through most reps but I'm not ready to move up on everything yet. All in all a good workout.

 

[semtex]

Thurs/Fri were rough. Sleep was pretty bad. Going to see a sleep specialist this week, I'm pretty sure I have sleep apnea.

Got things somewhat under control now, did push/pull power day today. Figured out my power pull motion (dead stop DB rows- shout out to @semtex ). Hit 3x5x125/hand relatively easy. Also hit 3x5x245 on flat bench. Put 10# on everything else and got through most reps but I'm not ready to move up on everything yet. All in all a good workout.

 

[TLR Is Mental Poison]

O gawd tomorrow is deadlift day

Now that I know what is needed for warm up.... can a nikka hit that 465 twice????

 

[Serious]

O gawd tomorrow is deadlift day

Now that I know what is needed for warm up.... can a nikka hit that 465 twice????

nice gains.....

You using chalk breh?

 

[TLR Is Mental Poison]

nice gains.....

You using chalk breh?

Naw just bytch straps. My left hand is semi fukked up to where if I grip heavy shyt it starts to hurt. So I am going easy on shyt like this. The funny thing is I haven't deadlifted in like 2 years, I just tried it 2 weeks ago on a whim. I switched to sumo stance tho.

 

[Serious]

Naw just bytch straps. My left hand is semi fukked up to where if I grip heavy shyt it starts to hurt. So I am going easy on shyt like this. The funny thing is I haven't deadlifted in like 2 years, I just tried it 2 weeks ago on a whim. I switched to sumo stance tho.

No worries on the stance, w/e feels comfortable. I know I started using chalk within the past year and it's done wonders

 

[TLR Is Mental Poison]

Updates

Had DL day Wednesday. Only hit 465 once and I was pretty much fried after that. I think I am gonna dial back to 3 working sets of 435x3, and I'm gonna see how I feel deading once a week. I am back in that mood and wanna make gains there. See if I can hit 500x3. Tried to front squat but my wrists wouldn't allow it... oooooooooooo cant believe I forgot about goblet squats, def gonna do those next dead day.

Had upper hyper day today. Decent day. Right bicep was a little funky but nothing crazy. Hit 11 on my last set of DB bench with 95s. Also hit 220x10 on my last set of seated cable rows. So I'm definitely making gains. Getting a little fat too though. Been hovering around 204. Gonna see if I can keep it down to 1lb every 2 weeks. Diet is getting dialed in and I'm realizing I don't need anywhere near as much protein as I thought which helps a ton.

 

[TLR Is Mental Poison]

Tried upper power today but had to cut it short. Right front deltoid is bothering me. Not sure if I'm not warming up enough on bench or what, but I just wasn't feeling it. Gonna take a break on upper body till next week and when I come back I will do some front delt warmup exercises. I think I have been going a little too heavy as well. I'm definitely at my limit on power BB bench which is great... 245 is a struggle but I managed to hit 240x5 on my last set no problem. So I will dial back to 240 as well, and just try and get my reps up to 6 on the 3 sets before I go up in weight. Everything else was fine but my damn shoulder was bothering me so I dipped out halfway. Not gonna do shoulder shyt with legs tomorrow obviously and I will see how I feel next week. Shouldn't be a problem.

 

[TLR Is Mental Poison]

Def learned my lesson with my left wrist... hasn't bothered me too much since I took time off with it and rehabilitated it. The longer wrist wraps and use of straps for pull stuff has also helped. I'm gonna take a similar approach with my shoulder... ice it a couple of times a day, take some aspirins, figure out how to get it nice and warmed up before I dive into my shyt. Breh from another forum I'm on posted this

http://articles.elitefts.com/training-articles/band-pull-apart-super-series-for-healthy-shoulders/

If my shyt is feeling better by Friday or so I will do those with my leg warm up just to get used to it.

Legs are OK though so I'm gonna go do power squats now. Should be a fast workout.

 

[TLR Is Mental Poison]

Went in and did my power workout. Still wasn't feeling it 100%. I think heavy BB bench may be out of the question for a while along with pec flys. I did 1 set of BB bench and had to cut it short. Heavy DB bench was actually livable/doable, so I think I am gonna limit my chest work to DB bench and dips for the next few weeks. Just gonna cut back on compound volume for like a month or so to 2 push and 2-3 pull exercises 2x/week, and go heavy on arm accessory stuff. Tricep pushdowns and curls were no problem, so I will double down on those.

Tomorrow is shoulder and squat day. We will see what happens.

 

[TLR Is Mental Poison]

Getting back to normal. That week off really knocked the wind out of me, all my lifts are a little down. I wasn't really disciplined about maintaining protein intake but I see now that has a very profound effect during time off.

Did squats + shoulders today. Right shoulder feels alright, actually. Strength on shoulder press was just a little down but I should be back to normal on everything by next week. Like I said I will just do DB press for bench 100%. I did 115lbs/hand and my shoulders felt fine. So I think that will be the wave.

 

[TLR Is Mental Poison]

I kind of have my diet down and so I just wanna summarize it

My maintenance now is somewhere around 2600-2700

I broke my food up into 4 meals a day at about 700-1200 a pop to get around 3000-3500

First meal is breakfast.... lift days I will have a big breakfast... usually pancakes and milk, good for that 1000-1200. Off days I will just have a bowl of cereal or something light. That would drop it down to ~500-700.

Second meal is lunch which is my post workout meal. I either do chicken or a shake + snack. Off days I do the shake + snack since I stopped eating meat on lift days. That's good for another ~900.

Third meal is just some mid day grains. Rice, pasta, potatoes, whatever. Usually pasta. Good for another ~500-700 or so.

Last meal is dinner. Grains again plus veggies. Always sauteed in olive oil with some seasoning. That rounds things out for another ~500-700 or so.

Through the day I have ~3 glasses of OJ which is good for another 400 calories. So a high day can get to damn near 4K calories but I rarely ever get that high. Just too much damn food. I gauge mainly by my love handles and strength in the gym.

-------------------------------------

Tomorrow is hyper push/pull day. Need to get my energy up. Shoulder and neck feel fine so I'm hoping I can get back to regular volume. I don't think I will be able to hit all my numbers but I will try.