SATIL log

[TLR Is Mental Poison]

Did squats n deads today. Wasnt fully fasted but I think I could manage w/caffeine. Hit 5x295, 295 and then I think 3x305 on squats. Then I hit 3x5x385 on deads pretty easy. I had a lunch meeting before so I couldn't go before and I didnt want to pass on the free food. By the time I got to the gym though I was pretty hungry so it felt fasted. Caffeine def gives me that lil edge. I have some little hip tinges... I think it's time to dedicate a day or two to flexibility training.

I think I am just going to have 1 upper day variation w/a mix of power compounds and hyper accessories. I really wanna get my bench right. It's the lift that dies the fastest when I go in a cut. I don't want to run from it anymore. Dips w/low weight felt good. When I cut down they will be with high weight so it's fine and they are a good push accessory.

Contemplating a quick mini cut. I think I could manage ~20lbs over 3 months (~14 weeks). I think I just need another month or two to hit some intermediate strength goals. I basically wanna squat 3 plates for 3x5 and deadlift 4 plates for 3x5. I'm 10-20lbs away from both. 20 lbs would bring me solidly back under 200 but not be so long that I would lose too much strength. Just gotta get to that point. I feel like I could be there by April.

 

[TLR Is Mental Poison]

Upper day... mixed power and hyper so I just have one upper workout I will do 2-3x a week. Had BCAAs and caffeine for pre workout, worked out fasted.

BB Bench? Hit 5, 5, 4 x 235 no problems. New PR (since I recovered from my chest injury) Fixed my grip too. No more shoulder pain and it feels a lot better. I was struggling with 225 on Monday.
Hit 3x4x140 on DB dead stop rows. Initially I was discouraged when I could only hit 4 reps, but I resigned to the fact that I have to do this to progress.
Hit 5, 4, 5x155 on military press, also new PR.
Switched to the supinated grip HS high row machine. I wanted to get more bicep action so now my rowing is balanced between the brachs and biceps. Went fine.
Threw 3 sets of hyper DB bench in. I was kinda by that point but I managed 10,10,5x100. I think next time I will drop back to 95s if I feel tired. That is more for a pump/endurance than full on strength.
Finished up with the lateral raise machine

Craziest part is I cut out like 500-750 calories of my average daily intake... but I have MORE energy in the gym than before when I was having a (huge) pre workout meal. I also weighed in at 211.4 this morning. Down a little bit but I think it's water. Nowhere near as carbed up as I used to be. I'm shooting for 3000 calories a day now... before I was hitting ~3500 on average. If my lifts start to drop I will bump it to ~3200-3300. Damn good day. Thanks IF

 

[The ADD]

I wonder what rotating Power and Hyper week to week would be like

 

[KOOL-AID]

Is straight deadlift (no knees bent) the best kind of deadlift. Also tips for bigger arms and shoulders. 170lb, 6'2, 18 yrs old.

 

[TLR Is Mental Poison]

I wonder what rotating Power and Hyper week to week would be like

I dont think that would be a good approach. If you want both, do em every trip.... alternating means when you're doing one, you're not gaining on the other. Personally I enjoy power rep ranges more, but I want mass too and I do think adding hyper carries over. Doing both can't hurt. I think eventually I am going to try my hand at powerlifting. If I can get my total up to ~1200 I will be happy.

Is straight deadlift (no knees bent) the best kind of deadlift. Also tips for bigger arms and shoulders. 170lb, 6'2, 18 yrs old.

Straight leg deadlift is good if you just want to grow your hamstrings. But regular (or sumo like I do) deadlift is a better full body lift. My hamstrings are OK.

If you want bigger arms and you are tall I would just do this twice a week:

Bench
Dumbbell rows
Shoulder press
Dips
Chinups (supinated grip- palms up)
Another shoulder exercise (upright rows or lateral raises)

All for 3 sets of ~8-10 reps

Eat a lot, get ~1g of protein for every lb of body weight and focus on mastering the form on all the movements and progressing in weight. You will make gains and have a balanced physique

 

[TLR Is Mental Poison]

Brehs the DOMS Everything is sore. I was thinking about doubling up on lower body day...

Just gonna do a MWF upper lower upper split... knock on wood all my pain and form issues are figured out. Well, for upper body stuff at least. I don't even use the wrist wraps anymore. Squats feel good, are easy and are making gains... sumo deads are still not 100% but they are getting better. And switching back to the IF wave + jumping on caffeine has my energy in the gym right.

I weighed in at 211.6 today.... doing about 2800-3000 even so I'm gonna watch the scale and my lifts for the next few weeks and dial it in. I'm shooting for 1/2 a lb a week now instead of the 3/4-1lb I was doing before. My 3x5 big lift total (bench, squats, deads) is 925...I will start seriously considering cutting once I get my total over 1000

 

[KOOL-AID]

I dont think that would be a good approach. If you want both, do em every trip.... alternating means when you're doing one, you're not gaining on the other. Personally I enjoy power rep ranges more, but I want mass too and I do think adding hyper carries over. Doing both can't hurt. I think eventually I am going to try my hand at powerlifting. If I can get my total up to ~1200 I will be happy.

Straight leg deadlift is good if you just want to grow your hamstrings. But regular (or sumo like I do) deadlift is a better full body lift. My hamstrings are OK.

If you want bigger arms and you are tall I would just do this twice a week:

Bench
Dumbbell rows
Shoulder press
Dips
Chinups (supinated grip- palms up)
Another shoulder exercise (upright rows or lateral raises)

All for 3 sets of ~8-10 reps

Eat a lot, get ~1g of protein for every lb of body weight and focus on mastering the form on all the movements and progressing in weight. You will make gains and have a balanced physique

good look breh. During winter break I didn't weight lift at all, I went into hibernation mode the break was one month. So when I got back to campus I was disgustingly weak; so I had to start over and slowly make my way back up, I was really focusing on my form and technique. This "recovery" process lasted a month (to balance out the hibernation month). This week I'm going back to normal lifting and shyt, @diggy hooked me up with a pre workout supplement and so far its been helping. I kinda got my own workout plan n shyt but I'll add your suggestions into it . I thought straight deadlift also worked on your lower back

 

[TLR Is Mental Poison]

Been weighing in at 211.6 upon waking up damn near every day since Thursday.

Upper day. Energy was not quite there today. Not sure why... got a good night sleep and had carbs before bed last night. Still got shyt done though.

BB power bench: 3x5x235, not ready to jump to 245 yet though, maybe another 2 weeks. Last rep of last set was a little struggle, didn't touch my chest.
DB dead stop rows: 4,5,5x140/s. Making gains, though form might be a little off.
BB standing shoulder press: 3x5x155, not ready to jump to 165 yet though, again maybe 2 weeks.
HS supinated high rows: 10x105/s, 10,6x110/s. Energy started to really taper off here.
DB hyper bench: 10,8 x100/s, 7x95/s. Was pretty much done here. I think I'm gonna drop down to 90 on these and go for 4-5 sets just to get that hyper burn out action.
Lateral raise machine: 10x150, 155, 155. Easy

Decent workout but nothing special. Just plugging away. Lower day Wed and then another upper day Friday.

 

[TLR Is Mental Poison]

Throwing lateral raise machine in the bushes. Whole workout was fine up till the machine raises, then my right shoulder started hurting again. Gonna switch back to upright rows for my shoulder accessory lift and balance out the push/pull completely.

 

[TLR Is Mental Poison]

Was having problems getting all my calories in the window. Figured it out. Have to open it earlier and get my first ~2000 calories in the first 2 hours. After that I'm good.

I need a banana bread recipe. Need some alternatives to granola, getting a little tired of it.

 

[TLR Is Mental Poison]

Weighed in at 211.2 today. Def gotta get some more calories in. I just need ~200-250 more a day, but it's a little tough on IF. Like I said getting started earlier in the day definitely helps though.

Good lower body session today. MFers had all the squat racks taken up when I got there, and deads absolutely nuke my nervous system, so I said fukk it and did some arm work. Went pretty well. Just tricep pushdowns and the preacher curl machine. I did 4 sets at the beginning and 3 sets at the end. We'll see if it hurts/helps. Arms felt fine so I figured they are recovered. I just hope this little work doesn't hurt my Friday upper session.

Hit 3x5x305 easily on squats. It's 315 time. Also hit 4,5,5x395 on deads. I'm gonna give deads 2-3 more weeks, and then its 405 time. Also went up on the calf machine to 340. Hit 3x8 or something in that area. If things keep going this way I may be able to start cutting by summer. I'm doing ~10-20lbs a month or so on all my big lifts which is perfect.

 

[TLR Is Mental Poison]

Hmm looking back. I got back in IF/fasted training 2/17. Body weight is down 3lbs. Upper body lifts are all up ~10lbs for 3x5. Squats and deads are up ~20lbs for 3x5. shyt keeps going like this I might be able to put off the cut for even longer. I'm gonna keep my calories as is (~3000/day) and see if I keep making progress on both fronts. I feel fine though, I don't feel hypoglycemic or under fed at all.

 

[TLR Is Mental Poison]

Had ~3600kcal yesterday, weighed in at the same 211.2

Not gonna push it though, gonna try to keep my average around 3200. Maintenance has gone way the fukk up, must be around 3000 or so now.

DOMS is crazy... quads, back, traps, arms. Regular shyt though. Just hoping to be fully recovered for tomorrow. Weather here has been crazy, hot cold hot cold.... that shyt fukks me up. Upper workout tomorrow, looking forward to it.

 

[TLR Is Mental Poison]

Weighed in at 214 today

Upper day went OK.
Power BB bench: 3x5x235 went up like butter baby. Ready for 245 already. I wanted to start cutting at 255 but I feel like I can get to 275 soon at this rate. I don't know if I really wanna push further than that as I feel like I will get into the injury zone trying to get to 315.
Power DB row: Awful. 140x4,5,2. I think my lower back was still fried from lower day Wednesday.
Power BB shoulder press: 5,5,4x155. Again my back was just feeling a little taxed.
HS supinated high rows: 3x10x105/side. Found some hooks in the gym, made it a little easier. Gonna try 110/side Monday.
DB hyper bench: Tried 95s. Hit 10, 10, 5. I'm happy with that, it's just an accessory lift.
Upright rows: Hit 3x10x110 I think. Gotta switch to the full on barbell instead of the fixed ones. Def felt better than lateral raise machine though.

UMass baseball team signed up at my gym today They are just in for the weekend so I'm good

I am going to move my lower body day to Tuesday and see if that helps.

Did a little experiment with my chicken today. The thighs always come with a shytload of fat still on them so I cut that off before I cook them. I measured the fat. Of 721g, 40g were fat I always cut it off but now I'm glad I take the time to do it. That's crazy.

 

[TLR Is Mental Poison]

Upper day today. Terrible workout. Feeling hypoglycemic. Basically only managed 2 out of all 3 sets of all my exercises, didn't even finish the workout. What I'm gonna do is, the nights before lift days, I'm gonna carb load at the end of my feeding window. Just have a big bowl of pasta.

Also that lost hour of sleep from daylight savings kind of fukked me up. I'm hoping lower day goes better tomorrow and I'm back to normal next week.

On a good note I did manage 2x5x245 on power BB bench, and I think I hit 3x5x140 on dead stop DB rows. So the strength is there, it's just a matter of the energy. It's also possible I built a tolerance for the caffeine, which is supposed to suppress hunger. Gonna go heavy on the carbs tonight, sleep a little earlier and hopefully be good to go tomorrow.