SATIL log

[TLR Is Mental Poison]

8 mile ride. Just a hair under 13 MPH Speed will come though. Building endurance now.

Gonna ride 2x/week for now and then up it to 4x/wk on the cut. Only lifting 3x/wk now including leg day so I should be good.

 

[TLR Is Mental Poison]

Did hill training today. Climbed a measly ~350ft. Need to find a mean hill to climb. Like a mile at 5%. Gotta look around.

 

[TLR Is Mental Poison]

Busy as fukk with this new job. Moving back to 2 upper body days a week was the right move. I did my 5x6 bench day Monday. Hit 5x6x210 which is a PR. I don't think I ever hit 30 reps of 210 ever. Heavy DB rows took a big hit with the long break I took from them. I hope to be up at 3x7x145 again in the next two months. Gonna do 5x4 bench day Thursday and then leg day Saturday.

 

[TLR Is Mental Poison]

Sleep is taking a beating with this job. Energy is low as fukk. Def need some time to adjust. On a good note though, I hit 5x4x230 with relative ease. Also pulled 3x5x135 on heavy DB rows and my pulling speed is improving. But I damn near passed out by the end of the workout. I'm gonna sleep for like 12 hours tonight.

 

[TLR Is Mental Poison]

Did a 7 mile loop. Avgd a little under 14 MPH. Nice loop when traffic is light. Gotta be a little more strategic with my cardio. Just like lifting, stop pushing to the limit and go for more volume. Might try to do the loop twice. Probably also gonna have to ride after work instead of before, but man evening traffic is terrible. I do feel nice and energized now though.

 

[TLR Is Mental Poison]

Spent all day on a boat. Got some pics, lookin real

But I know whats underneath will look good once I cut. I have the cut planned out nice for 2015, and with this bike have a new long term vision. Gonna spend September-March focusing on lifting and then spend March-September focusing on biking. I really loved being out on the bike today, really forgot how much I missed it. But I still need to stabilize my strength and get used to my new schedule, and I still want to see if I can bench 275 this year. So I'm not starting the cut till next year. If I don't hit my strength goals, fukk it. Still cutting. Been a long time and gains haven't come, if they dont come now they never will and there's no point being this heavy.

 

[TLR Is Mental Poison]

Let my diet get a little off track with this work shyt. Weighed in at 211.8. Spent Friday running around and swimming in the lake, and I did a 7 mile ride in that morning. Swam yesterday a little bit too. Anyways the plan is:

- 3200kcal/day (200 over maintenance)
- at least 250g of protein every day
- 1 multivitamin
- 1 zinc pill
- 2 servings of veggies

Making a big pot of jolloff for the first few days and then I'm gonna switch to chicken sandwiches later in the week. I think chicken sandwiches will be my go to fast breaker (I'm still doing IF). I still wanna make strength gains so I'm gonna keep bulking but keep the shyt to like 1-2 lbs a month. Then Jan 1st starts the cut regardless of where my lifts are.

 

[TLR Is Mental Poison]

Looking back at my lifts in the spring, I'm realizing caffeine helped a ton. But that shyt is no longer an option, so all of my lifts are down ~10lbs. Maybe if I get comfy at this new job I will start doing lunchtime workouts, but for now I just have to get used to night time workouts again.

 

[TLR Is Mental Poison]

Good upper body workout today. Hit 4x4x230 and then finished with 4x235 on bench.

Spending too much damn time in the gym with this new job. Killing me. Thinking about splitting it up to a push/pull setup and working out either at lunch or after work the gym branch near my job.

 

[TLR Is Mental Poison]

Back up to 213.6. Waking up earlier and earlier. Gonna try and get up at 6 AM next week (I was up at 6:15 today) and get on the bike. I will probably start weaning myself off caffeine in like 2 weeks. Gonna try the push pull thing at the other branch Thurs/Fri. Time is of the essence now it seems.

 

[TLR Is Mental Poison]

Ugh nothing worse than being fat AND flat. Im pumped to some degree again.

Gonna split my shyt to a heavy push day (5x4 bench), heavy pull day (dead stop DB rows), and then a combo day (either 3x9 or 4x6 bench) and my regular leg day. Way more flexible and I'm pretty much doing the same stuff, but the heavy days will be short enough to either do on my lunch break or immediately after work at this gym I found near my job.

I went too fast on bench Tuesday. Shoulder is bothering me a little bit. I have to focus and go slower. Hoping it will be better by Saturday. Then Sunday legs and I start that other split Tuesday. REALLY cant wait to get a house and my own gym. Will make things so much easier.

 

[TLR Is Mental Poison]

Yea I just dont have the stamina for these damn hour and a half gym sessions brehs. Tried to do an upper body day today. Hit most of my big lifts actually, except for bench of course (more on that later). But by the end, when it came time to do curls and shyt, I just wanted to go home and sleep. I had to call it quits again. I might have been able to do it with caffeine but I dont want to depend on that shyt.

For some reason, now I am finding it easier to do heavier stuff than lighter stuff. I started with 3x9 on bench.... I hit 9, 9, 5 or so on 185. Mind you Tuesday I hit 4x4x230 and then 4x235 no problem. 5x6x210 is also not that tough. But as soon as I put up 185 for my first set, it felt heavy. 1st set was OK, 2nd set was OK, 3rd set was a legit struggle My energy and sleep are fukking sapped from this job so to a degree I'm not surprised. I thought I would just keep heavy days split to push pull but now I see I have to do that for everything. Should help and that is how I plan to work out once we get a house and I have a home gym.

 

[TLR Is Mental Poison]

Hit legs today. 5x4x300 on squats easy. Switching back to conventional deads for the hell of it. Hit 3x4x295

 

[TLR Is Mental Poison]

I want to start lifting on my lunch break. Pull days will be short as fukk and I will squeeze 2 of those in during the week. My heavy push day will be a little tougher. Just benching takes me half an hour. Might stay a little later that day. Main thing is food though. I guess I can break the fast with a shake, go lift, then come back and wolf down a meal. That could work. I'm gonna do heavy push tomorrow.

 

[TLR Is Mental Poison]

Yesterday's leg day was really good. I was damn near pause squatting. Feel great at the bottom of the movement.

Liking breaking up my food too. Much easier to get my calories all in in smaller chunks.