SATIL log

[TLR Is Mental Poison]

Power back/hyper shoulders. Real good workout. Took my notebook so no need for the full log here, but I hit 6,6,7x145 on dead stop DB rows and 3x10x135 on BB shoulder press. So 4 extra reps on the rows and 1 extra rep on shoulder press. I get to jump up to the next weight (140) on shoulder press, and if next week goes well I will prob jump to 150s for DB rows.

Looking at all the changes I made to my routine over the last couple of weeks, I'm happy. Everything worked.

- dropping upper body power moves from 2x/wk to 1x/wk
- embracing and increasing accessories/direct arm work
- switching from heavy lower body stuff (~3-5 reps/set) to hypertrophy focused stuff (~8-10 reps/set)- this was a biggie
- getting back into BB benching, rehabbing my chest injury and fixing my form (that was really over the last couple of months)
- going slightly higher in reps for power moves (from 3-5 reps/set to 5-7 reps/set)

Felt really good last week and I feel even better this week. Very interesting to see how small but well thought out changes can make a big difference. It's also been really great that my nagging injuries have seemed to subside. Elbows don't hurt, knees don't hurt, wrist doesn't hurt... and all I use now are knee sleeves. I was using wrist wraps for a while before which was a real pain in the ass.

Anyways gonna stick with this for a while before I can say for sure this is the one.... but it damn sure feels like it so far. Anyways, hitting legs tomorrow, and then power chest and hyper back Thursday.

 

[TLR Is Mental Poison]

Tweaked something doing squats. Wasn't warmed up enough and 275 might be too heavy for 10s. Also took too narrow of a stance. Hopefully this won't fukk up my Thursday workout

 

[TLR Is Mental Poison]

Small tweak, back is basically better now. Looking forward to chest and back tomorrow

 

[TLR Is Mental Poison]

Power chest and hyper back

First off I tried coffee today. Never again

Pros: seems to activate faster than caffeine pill
Cons: makes you feel like you have to shyt and pee, gives a very spiky unnatural buzz

I really might be due for a caffeine deload... my energy levels are kinda fukked

Workout today was meh.... only real highlight was I hit 235 on bench for 6, 6, 4. So that's 1 rep up from what I was hitting before. I'm hoping next week to hit 6, 6, 5, then 3x6, 7, 6, 6 etc etc. I hit 16 reps total today; I'm gonna jump to 245 when I can hit 20 reps total comfortably.

 

[TLR Is Mental Poison]

fukk it.... caffeine deload next week

Im realizing on my off days my energy is way down even when I get decent sleep

This is gonna be hell

 

[TLR Is Mental Poison]

Hit power shoulders and hyper chest today. Weighed in at 215.6 this morning. Mixed feelings about today's workout. Didn't have any caffeine, but felt OK for the most part so I feel OK about doing a full deload week. Elbow tendinitis flared up again so I had to cut shyt short (ditched cable tricep extensions at the end). Instead of taking next week off completely I'm gonna run a skeleton week... just go in, hit 1 power move for body part A and 1 hyper compound for body part B. So next week will look like this:

Monday: gonna try legs again.
Tuesday: heavy DB rows, upright rows
Thursday: heavy BB bench, chinups
Saturday: heavy BB shoulder press, hyper BB bench

Will allow me to hit my big lifts but give my elbows some rest.

 

[TLR Is Mental Poison]

Tried to squat again today... lower back is still tweaked. Dropped the weight 20lbs and shyt still doesn't feel right. Gonna switch to leg press for a few weeks. Doing my skeleton power back/hyper shoulders thing tomorrow.

 

[TLR Is Mental Poison]

Lower back still feels weird. Whole back feels kind of weird. Just taking the week off. I'm long overdue. Gonna do leg press and maybe some light SLDLs for legs for a while until my back feels 100%. My legs grow easy but my back has been pretty damn flaky this year. Coming back to heavy deads did a number on me I never really fully recovered from.

 

[TLR Is Mental Poison]

Said fukk it, went in and did power shoulders and hyper chest. Good workout. Hit 3x6x165 on shoulder press, hit 205x10, 10, 5 on hyper bench. New PRs. Back is still not 100% but I'm thinking it will be good enough for upper back stuff Monday. I'm gonna do a leg day with leg press and hopefully some SLDLs. Def learned my lesson- I am built for a wider stance on squats and don't have the lower back stability for narrow stance squats. Such a stupid mistake.

 

[TLR Is Mental Poison]

Back is feeling better by the day. Still not 100% and I'm gonna give it ~2 or so weeks before I do squats again. But I feel good enough to do power upper back tomorrow.

Let the calories lapse a bit so weight was down to 212 or so this morning. I'm telling you mayne.... cutting will be a breeze. I feel like I will drop ~20lbs in the first 2-3 months.

 

[TLR Is Mental Poison]

Power back and hyper shoulders

Decent workout. Jumped back on the caffeine wave. Didn't give it enough time to digest but by the time it did I got a second wind, which was nice. Forgot my book so I am logging here:

DB dead stop rows: 145x6, 7, 7
Hyper BB shoulder press: 140x10, 10, 7 (+5 from last week)
HS high row: 3x10x105/side
Upright row: 120x 10, 10, 9
Standing curls: dropped down to 90s so I could hit 12s.... tough! Hit 12, 12, 7.
Cable lateral raises: hit 3x12x15/side... gonna try and go up to 20/side.

Back is still not 100% but it was good enough. Not going to hit it again till next Monday. All in all decent workout.

 

[TLR Is Mental Poison]

Power chest n hyper back

Great workout today... hit 3x6x235 on BB bench...form was a little , def had a little more bounce on some reps than I would prefer but shyt was OK. Elbows are bothering me again but it's not to where I need to take time off yet... gonna see how it goes this week

Wisdom teeth are bothering me.... been putting it off for years, but now the shyt has been aching for a few days. Might be that time

 

[TLR Is Mental Poison]

fukk this tooth thing is not getting better

 

[TLR Is Mental Poison]

Getting my right bottom wisdom tooth taken out tomorrow

Did legs yesterday. Squats were OK.... hit 3x10x255 no problem. SLDLs kind of hurt though. Going to stick to bytch curls for a while until my back is 100%. I just want to be OK enough to do SLDLs, I'm done with the heavy deads forever if need be. Just wanna build my hams.

 

[TLR Is Mental Poison]

Man my elbows are killing me again. Gonna take the full week off (since I gotta let this wisdom tooth hole heal anyway) and get aggressive with rehab. Ice it a few times a day and take some NSAIDs