SATIL log

[TLR Is Mental Poison]

Man you got to read the labels. I was way off on what I thought my pancake breakfasts were hittin' fo. Pancake breakfast is more like 1000 calories. The label was way wrong on its total.

Anyways, gonna do upper compounds today. I hope my elbows hold up, they seem a little aggravated. My back is still a little sore too, but I should still be good for lower day tomorrow.

 

[TLR Is Mental Poison]

Upper workout today. Back is getting overtaxed, kind of fukking with my workout. Elbows didn't bother me too much once I got some blood flowing in them. Heres what I did

BB power bench: 245x4,4,3. I'm still struggling with these a little bit. Couldn't break past my total of 11 reps. Feeling like I didn't warm up enough. Back was bothering me a little too.
DB power rows: Jumped to 145x5s, then switched over to T bar rows. My back is still fried.
BB power seated shoulder press: Hit 165x5,4,4. Core is still a little flimsy. I need to strengthen my abs. Thinking about doing some overhead squats, those are good for exactly what I'm trying to do.
HS supinated high rows: hit 3x10x115/side no problem. Last reps on last set were a little rough but I made it through.
DB hyper bench: hit 10,10,8x95/side. I think my push/chest game is getting stronger; BB power bench just suffers a little bit because I'm not fully warmed up. Gotta warm up more.
BB upright rows: hit 10, 10, 7 x 115. I was pretty much done by this point.

Second half of my workout is getting a little . Thinking about doing a hyper/power A-B-A B-A-B setup. Throwing some supersets of curls and tricep extensions on the end of every day to get my arms to grow. My upper body workouts are like 2 hours now... shyt is too much. I think this ABA BAB shyt would make for better workouts + more gains even though it's a little less overall volume.

 

[TLR Is Mental Poison]

Was gonna do lower today.... taking today off, gonna do lower probably Thursday. Weighed in around 211.6, weight has been kind of all over the place.

 

[TLR Is Mental Poison]

Rethinking my whole lower body plan. Back doesn't hurt like I sprained it but it's still achy as shyt and not getting better. I had these kinds of pains when I was doing heavy deads years ago... couldn't figure out what it was until I stopped doing deads completely.

I am going to take a couple of weeks off of heavy sumo deads and heavy back squats. Switch back to stiff leg deads and ~8 rep squats. Also gonna switch back to all HS stuff for rows for a while. Just give my back a rest. I enjoy powerlifting but I'm not built for it. I think once my back is 100% I might do a heavy lower workout like once every other or third week. When I first DL'd after not having done it in years I pulled 450 for 1 rep. No way I could do that now and it's only been like 2 months. So my back def has a very long recovery time for super heavy stuff. No biggies. Just something to work around.

Gonna do a hyper upper day tomorrow and a power upper day Friday. Then get back on the lower body wave prob next Wed or Thurs.

 

[TLR Is Mental Poison]

I upped the combronent of my workout. Went in today, did DB hyper bench, HS low rows, dips, chins, tricep pushdowns and curls. Def havent been hitting arms hard enough, really feeling it now. Didn't tuck my elbows enough on DB bench though; shoulder is bothering me. Gonna see how I feel Friday but if I feel good I will do a power upper day. Felt good to leave the gym taxed but not demolished and exhausted.

Thinking about my back/deadlift problem, I think the main issue is my legs are not strong enough. My squats are ~100lbs lower than my deads. I'm still gonna take a few weeks off of deads, but I'm gonna come back into heavy squats first and focus on continuing to get those up. If my back holds up just doing that, I'll do like 1 set of maintenance heavy deads every 2 weeks or so until my squat catches up. I really enjoy PL lower body stuff but just like a few years back if I do it for a while and hit real heavy weights it just beats the shyt out of me. It is a good way to maintain strength though.

 

[TLR Is Mental Poison]

Hit legs today.
Hit 5x315, 5x305 I think, and then 4x315 on squats. New PRs I guess.

Played with sumo deads. Dropped the weight bigtime to help with bar speed and just not fry my back. Eventually dropped down to 5x345. Felt good. Gonna let squats lead and keep deadlifts to within ~30lb of them. Also prob only gonna do heavy deads every other week and switch between them and light high rep SLDLs.

 

[TLR Is Mental Poison]

Motto for this week is "Stop Being Greedy"

Been trying to do too much, flying too close to the sun like I always do. Going back to a power/hyper upper setup, only benching 2x a week instead of 4 with power BB bench on Monday and hyper DB bench on Friday (and a similar setup for rows and shoulder press). Arms really responded well to my workout Wednesday so I'm gonna hit those twice a week too. Just gotta arrange everything

 

[TLR Is Mental Poison]

Upper power day today. Or I guess I should call it push power day... didn't do anything heavy on my back. Went OK but was a little long.

BB power bench: still struggling with 245. Hit 4, 4, 3 again though the first set felt really good. Could have did 5 on that. Not going to until I can hit 4 on the last set.
HS low row: hit 3x10x160/side easy IIRC
BB power military press: actually hit 3x5x165 pretty easy, not ready to move up though.
Preacher curl machine/tricep cable pushdowns: hit 10, 10, 7 x 90 on curls and 3x10x100 on pushdowns.
Upright rows: hit 10, 10, 6 x 115
Overhead tricep extensions/incline bench curls: hit 3x10x100 on extensions and struggled with 40s on bench curls.

Decent but not great workout. Noticed I hit 2x5x245 on bench before. Might have to turn up the calories a little bit.

 

[TLR Is Mental Poison]

fukking sister in law got me sick. Family came to visit and she was coughing all over the place. fukk man if its not one thing its another. I dont feel too bad but my appetite is down which I know is going to shyt on my lifts.

Been kind of holding my weight steady for a few weeks and gains have stalled. My maintenance is ~3000 which is great... that will definitely make cutting easier. But I gotta turn it up again. Gonna shoot for ~3200-3300 a day, start cutting once I can bench 3x5x275. This month I saw no progress on bench but progress on everything else... bench is my hardest lift to make gains on. So I'm hoping more calories will help get that climbing again.

 

[TLR Is Mental Poison]

Man looking at this I know people reading this are like 'WHAT THE HELL IS THIS nikka DOING???!?!???' I keep switching it up, but they are minor tweaks and breaks for injury. Everything is still based around my big 3 upper lifts (BB bench, DB dead stop row, BB shoulder press), with all the tweaking happening to try and balance volume/recovery.

Today was a better than expected day. Instead of my usual full upper body day I only did chest and shoulders. I woke up feeling like shyt because wifey had to be up an hour early for work, but after breakfast I felt good enough to go in. Now I'm fully recharged. Heres what I did:

BB power shoulder press: This went really well. Hit 3x5x165 no problem. Goes a lot better when my triceps are fresh.
DB hyper flat bench: This fell a little bit. Hit 10, 6x100, 10,8x95. Gonna just do 95 next time.
Upright rows: Hit 3x10x115 I think. This wasn't bad.
Weighted dips: Hit 4x10xBW+25 no problem.
Lateral raises: Didn't really enjoy this. Tried the machine, shoulder started bothering me so I switched to dumbbells. Might have to drop to a lower weight and focus on burning out.
Tricep cable pushdowns/overhead extensions (superset): Not bad at all. Hit 3x10x100 on both exercises (6 sets total). The pump was

I am going to try this 2 body part thing for a week and see how I like it. I did it for a while a few years ago and it wasn't too bad. I think shifting more to hypertrophy over outright strength while still keeping some strength in is more in line with what I want, even though I prefer PL/strength training. I just can't handle high volume heavy training, and in any case while it's good for a foundation of strength it's not going to get me the size I want as fast as more hypertrophy biased movements. It's a lot easier... I mean I woke up today feeling like absolute ass and I blazed through the workout. If I did my regular power/hyper full upper body mix today I would be fried.

 

[TLR Is Mental Poison]

Took a multivitamin and zinc

Last time I tried this the shyt tore my stomach up... but that was on an empty stomach. I had my shake and bread before and I feel fine. Gonna see how well this zinc works either tonight or sometime this weekend Hoping it will be a little bit of a test boost overall.

 

[TLR Is Mental Poison]

Taking a week off. Been trying to power through this head cold but I went to do hyper legs today and just got overcome with fever. Hit 8, 10, 8 x 265 though, so there's def a good base of strength left... I just don't have any energy to do a full workout. Hopefully I won't need the full week, gonna see what happens.

 

[TLR Is Mental Poison]

Man my energy is so low I hope I'm OK in a week

 

[TLR Is Mental Poison]

Feeling a little better today. Low key, I think I was long overdue for a deload/time off anyway. Been cutting back the calories, but strangely enough weight is back up to 214.5. I get the feeling I was cortisol'd the fukk out. Even though I'm sick, I look pumped. I will see if I need to take a nap this afternoon like the last few days. I get the feeling I will be ready to go again on Wednesday.

 

[TLR Is Mental Poison]

Went in, did power back and hyper shoulders. Actually a pretty good workout.

DB dead stop rows: wasn't that great. Hit 4, 5, 5 x 145, but the reps were pretty ugly.
BB hyper shoulder press: went well. Hit 10, 10, 7x135, felt pretty good. Might do these standing.
BW chins: Hit 3x10 w/no weight pretty easy. Might add 10# next time.
Upright rows: Meh. Hit 10, 10, 7x115 on these.
Preacher curls: Forgot what I hit on these... did 4 sets at 100# on the plate loaded machine. Not bad
Cable lateral raises: OoooooWEEEEEE. Did 5 sets of these. Started doing sets of 10 but then I jumped to 12. The burn

All in all a good workout. Jumping down to 2 bodyparts instead of 3 lets me get more out of each workout. I'm still not 100%, but I'm feeling better. Appetite is back and I'm not feeling sleepy or feverish anymore so I think I'm getting over whatever I had. Wednesday is power chest and hyper back... looking forward to that.