Thinking about it, I might not even have taken my caffeine pill. That would definitely explain a lot. I might have, but I might not have. I spilled my BCAAs in the sink and was all flustered after that so I might have forgot. If so it's not a bad thing. I know now what I have to do during a deload/tolerance week. Just do 2 sets instead of 3 and maybe have a small breakfast before I lift. I'm still gonna take it the rest of this week though. If I feel better with it then I will do a deload/tolerance week soon. I feel like shyt brehs.
SATIL log
- Thread starter TLR Is Mental Poison
- Start date
fukkin hip is bothering me. Gonna push lower day to Friday and move my next upper day back to Thursday for this week. That will also give me time to catch up on sleep and try this diet thing I'm thinking about.
Woke up down at 210 this morning 
I don't know what's going on. Hip is still bothering me but it's not bad... I've heard that is just a consequence of sumo deads and you just have to take a week off or so every 3-4 weeks. No biggie, I was due. Sleep is all fukked up too. Gonna sleep early tonight and carb up crazy tomorrow. Hopefully that will rejuvinate me enough for upper on Thurs
I don't know what's going on. Hip is still bothering me but it's not bad... I've heard that is just a consequence of sumo deads and you just have to take a week off or so every 3-4 weeks. No biggie, I was due. Sleep is all fukked up too. Gonna sleep early tonight and carb up crazy tomorrow. Hopefully that will rejuvinate me enough for upper on Thurs
I'm hoping to hit ~400g of carbs today
Another shyt workout. I dont know whats going on. I'm jumping off the IF wave for now though.
I hit bench OK (245x4,5,4) but then dead stop rows were all fukked up so I left. Just had some Cream of Wheat, hoping that will be enough to get my blood sugar levels right and I'm gonna go back around noon. It was fun while it lasted
I hit bench OK (245x4,5,4) but then dead stop rows were all fukked up so I left. Just had some Cream of Wheat, hoping that will be enough to get my blood sugar levels right and I'm gonna go back around noon. It was fun while it lasted
Had my chicken, went back and finished upper day.
Hit another set of 5x245 on BB bench. Not too bad.
Hit 4,5,5x140 on DB dead stop rows.
Switched to seated BB shoulder press. My core just isn't strong enough to do 155 standing. Hit 5x155, 4x165, 5x155. Felt a lot better but still not perfect.
Dont remember HS high supinated rows but they were OK.
Hit 10, 10, 8x95/s on DB bench.
Was a little wiped by the end. Upright rows were not good either.
I'm figuring the caffeine wore off by the time I went back. Still, I felt a lot better. Gonna switch back to breakfast before going in for now. Just going to give the food an hour or so to digest and I'll be good. Still gonna do caffeine but no more BCAAs.
Hit another set of 5x245 on BB bench. Not too bad.
Hit 4,5,5x140 on DB dead stop rows.
Switched to seated BB shoulder press. My core just isn't strong enough to do 155 standing. Hit 5x155, 4x165, 5x155. Felt a lot better but still not perfect.
Dont remember HS high supinated rows but they were OK.
Hit 10, 10, 8x95/s on DB bench.
Was a little wiped by the end. Upright rows were not good either.
I'm figuring the caffeine wore off by the time I went back. Still, I felt a lot better. Gonna switch back to breakfast before going in for now. Just going to give the food an hour or so to digest and I'll be good. Still gonna do caffeine but no more BCAAs.
Skipping lower day this week. Cant see the last time I skipped it but I'm long overdue. I'm sore as fukk and the weather has been fukking with me too anyway. Just gonna chill and rest up this weekend.
Upper day today. Had a nice ~1400kcal breakfast and caffeine before I went in
Power BB bench: Hit 245x5, 4, 4. Last reps were def strugglematic on all sets, but hopefully it will get easier.
Power DB dead stop rows: hit 3x5x140 on all sets. Speed isn't 100% though, not ready to move up yet.
Power BB seated shoulder press: hit 5x145, 5x155, no go on last set. Might have to split the difference and do 150.
Hyper HS high supinated rows: hit 3x10x220 no problem.
Hyper DB bench: hit 95/s x 10, 8, 7. Good enough
Upright rows: hit 3x10x110. Again speed wasn't spectacular but it was alright. Sticking with this, might try and get up to 3x12.
Fed training feels a lot better. No issues w/blood sugar anymore. I think what I might do though is skip breakfast on rest days if I'm not hungry. I didn't have breakfast all weekend and I felt fine.
Power BB bench: Hit 245x5, 4, 4. Last reps were def strugglematic on all sets, but hopefully it will get easier.
Power DB dead stop rows: hit 3x5x140 on all sets. Speed isn't 100% though, not ready to move up yet.
Power BB seated shoulder press: hit 5x145, 5x155, no go on last set. Might have to split the difference and do 150.
Hyper HS high supinated rows: hit 3x10x220 no problem.
Hyper DB bench: hit 95/s x 10, 8, 7. Good enough
Upright rows: hit 3x10x110. Again speed wasn't spectacular but it was alright. Sticking with this, might try and get up to 3x12.
Fed training feels a lot better. No issues w/blood sugar anymore. I think what I might do though is skip breakfast on rest days if I'm not hungry. I didn't have breakfast all weekend and I felt fine.
Havin a strawberry + spinach smoothie. Got ~20g of protein in it. It's not bad as long as you don't look at it 
Spilled a cup of water on my laptop... R.I.P.
Did lower day today. Hit 3x5x305 on squats and 5, 5, 2 x 395 on deads. Energy was a little low but I got through it. I'm writing off slightly low performance to not having done lower day in damn near 2 weeks. Gonna try an arm day tomorrow and then finish the week with upper day Friday.
Did lower day today. Hit 3x5x305 on squats and 5, 5, 2 x 395 on deads. Energy was a little low but I got through it. I'm writing off slightly low performance to not having done lower day in damn near 2 weeks. Gonna try an arm day tomorrow and then finish the week with upper day Friday.
That lower workout has my legs n back feeling.... activated. Hamstrings feel tingly.
Looking forward to arm day today. Just gonna hit 8 sets of curls and 8 sets of tricep stuff (obviously split into movements at 4 sets a piece). Should go quick but give me about the same arm volume as my upper days. Gonna try incline curls for the first time as well.
Definitely enjoying NOT doing IF. The flexibility
Energy is still slightly lower than when I first started IF but it's consistent. That's more important. Won't be much harder to cut either... maybe just a little slower.
Looking forward to arm day today. Just gonna hit 8 sets of curls and 8 sets of tricep stuff (obviously split into movements at 4 sets a piece). Should go quick but give me about the same arm volume as my upper days. Gonna try incline curls for the first time as well.
Definitely enjoying NOT doing IF. The flexibility
Energy is still slightly lower than when I first started IF but it's consistent. That's more important. Won't be much harder to cut either... maybe just a little slower.Did arms. Weird workout. Got through everything fine, but IDK. I feel like if I don't leave a workout fatigued/fried I didn't put in work.
Here's basically what I did:
Incline DB curls: 10, 10, 10, 8 x 35/s
Tricep cable pushdowns: 4x10x100
HS preacher curls: 4x10x100
Overhead cable extensions: 2x10x90, 2x10x100
Maybe I will switch to 3 sets a movement and do 6 movements instead of 4. IDK. Arms are lagging though so this should help.
Here's basically what I did:
Incline DB curls: 10, 10, 10, 8 x 35/s
Tricep cable pushdowns: 4x10x100
HS preacher curls: 4x10x100
Overhead cable extensions: 2x10x90, 2x10x100
Maybe I will switch to 3 sets a movement and do 6 movements instead of 4. IDK. Arms are lagging though so this should help.
Arm workout is good. Got DOMS today. Gonna stick with it. Hopefully I'll be recovered enough to do upper day Friday.
Woke up today at 211.4. Got another laptop, some random thoughts about diet structure, broscience warning.
fukking with fasted training, I realized the importance of pre workout nutrition (gonna call it PrWN) and got off that wave. But I'm also realizing on rest days I don't need as many calories to stay satiated and have good energy levels through the day. I
d breakfast on rest days. So I've been thinking about how to structure my diet to maximize performance and minimize fat gain. Like my weight shows I've pretty much stopped weight gain, being up now as little as ~1lb from the beginning of the year. So as much as I've been fretting over my weight I haven't been doing too bad.
The way I'm thinking is to carb the fukk up before and just after workouts, and then switch the focus to proteins for synthesis/recovery through the end of the day. Fats will just be a byproduct of everything else... trying to keep those low, around ~50-60g/day max. Calorie wise, its prob just easier to overlay it over each of my workout days for now.
Monday- Upper: 1500kcal breakfast (pancakes), workout, 1000kcal lunch (chicken and OJ), ~900kcal "snack" (bread/sandwich and shake), ~700-800kcal dinner (varies)- 4200kcal total
Tuesday- Lower: ~500kcal breakfast (oatmeal/Cream Of Wheat), workout, same as Monday- 3200kcal total
Wednesday- Arms: Same as Tuesday
Thursday- rest: no breakfast, ~1200-1500kcal lunch (Chipotle burrito, pizza, etc), ~900kcal "snack", ~700-800kcal dinner (varies)- 2600-3000kcal total
Friday- Upper: same as Monday
Weekend- rest: about the same as Thursday but with alcohol and late night snacks
So looking at my diet, my maintenance is pretty high... ~3400kcal on the high end of estimates. Pretty nutty. I give upper days the most calories because they are easily the most taxing.... 45 minutes of heavy low rep stuff followed by half an hour of high rep stuff on whatever glycogen I have left. So loading up on carbs the night and morning before definitely help keep me energized through that. Lower days are rough but short- I find squats to just be super easy and not taxing at all, and while deads are a little rougher they also don't really burn me out. Arm days are a walk in the park.
When I cut I will probably move stuff around to lower overall volume and make the days easier... 2 upper power days to maintain that strength with just the 3 heavy compounds, an upper hyper day, and I will see if I can handle squats and deads on the same day in a deficit. Won't be hard to knock 500kcal off of each day without really hurting too much.
So for now I am just trying to "gaintain"... lifts have been creeping up while weight has been holding relatively steady. I want to start cutting once I'm benching 3x5x275... squats and deads go up and recover like clockwork so I'm not even stressing those. I'm thinking I will be there around July if I don't get injured. Shoulders have been fine... only things really bothering me are my lower back is getting a little fried (from stop dead rows and deadlifts... getting hit hard 3x/wk) and my elbows have been a little achy. I will see how next week goes before trying to change anything.
fukking with fasted training, I realized the importance of pre workout nutrition (gonna call it PrWN) and got off that wave. But I'm also realizing on rest days I don't need as many calories to stay satiated and have good energy levels through the day. I
d breakfast on rest days. So I've been thinking about how to structure my diet to maximize performance and minimize fat gain. Like my weight shows I've pretty much stopped weight gain, being up now as little as ~1lb from the beginning of the year. So as much as I've been fretting over my weight I haven't been doing too bad.The way I'm thinking is to carb the fukk up before and just after workouts, and then switch the focus to proteins for synthesis/recovery through the end of the day. Fats will just be a byproduct of everything else... trying to keep those low, around ~50-60g/day max. Calorie wise, its prob just easier to overlay it over each of my workout days for now.
Monday- Upper: 1500kcal breakfast (pancakes), workout, 1000kcal lunch (chicken and OJ), ~900kcal "snack" (bread/sandwich and shake), ~700-800kcal dinner (varies)- 4200kcal total
Tuesday- Lower: ~500kcal breakfast (oatmeal/Cream Of Wheat), workout, same as Monday- 3200kcal total
Wednesday- Arms: Same as Tuesday
Thursday- rest: no breakfast, ~1200-1500kcal lunch (Chipotle burrito, pizza, etc), ~900kcal "snack", ~700-800kcal dinner (varies)- 2600-3000kcal total
Friday- Upper: same as Monday
Weekend- rest: about the same as Thursday but with alcohol and late night snacks
So looking at my diet, my maintenance is pretty high... ~3400kcal on the high end of estimates. Pretty nutty. I give upper days the most calories because they are easily the most taxing.... 45 minutes of heavy low rep stuff followed by half an hour of high rep stuff on whatever glycogen I have left. So loading up on carbs the night and morning before definitely help keep me energized through that. Lower days are rough but short- I find squats to just be super easy and not taxing at all, and while deads are a little rougher they also don't really burn me out. Arm days are a walk in the park.
When I cut I will probably move stuff around to lower overall volume and make the days easier... 2 upper power days to maintain that strength with just the 3 heavy compounds, an upper hyper day, and I will see if I can handle squats and deads on the same day in a deficit. Won't be hard to knock 500kcal off of each day without really hurting too much.
So for now I am just trying to "gaintain"... lifts have been creeping up while weight has been holding relatively steady. I want to start cutting once I'm benching 3x5x275... squats and deads go up and recover like clockwork so I'm not even stressing those. I'm thinking I will be there around July if I don't get injured. Shoulders have been fine... only things really bothering me are my lower back is getting a little fried (from stop dead rows and deadlifts... getting hit hard 3x/wk) and my elbows have been a little achy. I will see how next week goes before trying to change anything.
Baked bread. Came out pretty good. Could have used more rise, was a little dense IMO. Was interesting to see how the dough changed forms before baking it. Gonna double the recipe next time; this one is only ~1500kcal total and I want to share it with wifey.