SATIL log

[TLR Is Mental Poison]

High key really thinking about tossing alcohol in the bushes for a minute

Had like 3 beers last night at a party... didn't sleep well... been feeling like shyt all day. shyt really fukks with my sleep which fukks with my whole mood and motivation. Anyway, weighed in at 215.6 today, gonna get back on my shyt Tuesday.

 

[TLR Is Mental Poison]

Looking back at old logs I'm noticing some things

- My logging consistency SUCKS I have everything written down now since June or so... I think once a month (thats my deload cycle) I will just report all my major lifts so I can look back here if I lose my book. High key I want to get a tablet to log my shyt but thats another story.
- Bench doesn't look like it's up, but it really is. Last May a "good power bench" workout was 3x5x225... now I am throwing up 4x6x230, and that's with much, much, much better form. Elbows feel a little weird every now and then, but for the most part are OK and shoulders are 100%.
- Lower body #s are down, but form is >>>>>>>>>>>>>>>>>>>>>>. I cringe looking at old form checks. Squat depth was heavy deads had zero hip drive. Squats are what drive my lower body progression, so keeping that reasonable and tying deads to that are key.
- Arms are way stronger. Again my log sucks... but last May I was doing overhead extensions with like 60x10. I can hit 90-100x10 now no problem. I'm thinking it was the same thing with curls.

Routine is pretty much dialed in, diet is definitely dialed in. Just minor adjustments here and there. I want to try and up accessory volume and drop the weight a little bit. Go for 5x10 instead of 3x12 and probably chop 5-10lbs off everything. Really go 110% on form. I'm happy with what I'm doing on compounds.

Only wrench in the plan now is wifey wants to ride bikes like 2-3x/wk. Actually, I have been riding with her on weekends and then going to lift like immediately after with no problems so I guess it's not that big of a deal. I am trying to get her to come to my gym with me on leg days as well. She wants me to come to the apt gym with her but that shyt doesn't fit in my plan. Gonna try that this week. I'm in the gym 6x/wk now, makes no sense to go extra just to bullshyt.

 

[TLR Is Mental Poison]

Cooked up rice and chicken last night. Figured out that meal is pretty much 1.1 kcal per gram of cooked food, give or take. Lunch today is 1000 grams

Meal plan today is
- 1 Bojangles cajun filet biscuit to break the fast- 515 calories (21/45/28 PCF)
- Post workout glycogen restoration (candy bars lmao) - 550 calories (~10/70/25 PCF)
- Chicken and rice (late lunch)- ~1100 calories (~100/90/40)
- Shake & snack (usually toast and butter/honey)- ~800 calories

Pretty average weekday for me. ~3,000kcal/day pretty much on the nose. I'm dialed in :thatsright:

5x4 bench today. I'm coming back swinging. I didn't get a great night sleep last night but I feel decent for now. Hoping to start on 245 and hopefully eek out 4x4x250. Also gonna do 5x10 on tricep pushdowns.

 

[TLR Is Mental Poison]

First 5x4 back today. I kinda messed up. For starters wack night sleep, so I wasn't 100%. Secondly I got greedy. Jumped to 250 on the 3rd set, got 250x4,4 but was burnt by the 5th set even after dropping to 245. Looking back, last time I came off a deload I did the same weight I was doing before. 245 was easyish, I should have did that and waited a week. Oh well. I will drop back to 245- I'm hitting failure on the last few sets which flies in the face of the point of the whole program I'm doing.

Gonna ride with wifey tonight, then tomorrow do upper back at lunch and heavy deads at night.

 

[TLR Is Mental Poison]

The pump makes me feel bedda

 

[TLR Is Mental Poison]

Switched things up a lil tiny bit for upper back

Hit 5 sets of chins and t bar rows. Then instead of regular standing BB curls, switched to incline DB curls. Having to drop to 25s per side was humbling I went to 12 reps on each set and was done by the 4th set... gonna drop to 10 reps per set....like I said I would That stretch tho Feeling it already, hoping this is a new wave. I try and get a similar stretch on overhead tricep extensions, really want to get the arms beast mode status this go round.

Was gonna do deads tonight but wifey wants to ride. No biggie. Gonna go tomorrow and hopefully bring her with me.

This True Nutrition protein shyt is phenomenal. Had the unflavored sweetened last night. I'm gonna try the unflavored unsweetened to mix in milk and smoothies for wifey. I hope the brehs can stay in business, they have a great product and decent customer service.

 

[TLR Is Mental Poison]

Weighed in at 218.6 today but I'm not stressed. It's water/glycogen, I'm pumped as fukk. Probably not going to be able to keep it under 225 through the end of the year but fukk it.

4x6 bench and some shoulder shyt today (upright rows/lateral raises). Going to take it easy and just go for the 230 I was hitting before the deload. Thinking about stretching this cycle to 6 weeks, then taking 2 weeks off like last time. That cycle went a lot better, mo gainz. Also thinking about how I'm gonna cycle through my cut. Main thing I'm thinking is minimal cardio during the deload, and to eat at maintenance then. Then for another 2 weeks, get back up to speed on lifting, ease back into cardio and the deficit, and then run 4 weeks full lifting, full cardio, full deficit. That kind of cycling should keep me sane, save strength, and max out weight loss over the long term. I think during the 4 week stretch I'm gonna shoot for 1.5lb/wk. 2 week prime I will try for .75lb/wk. Averages out to just under a lb a week. 26 weeks I will be just under 200 heading into summer... then I will be a lot more active and prob drop lifting volume a bit and enjoy summer, drop another 10 lb or so. Should be good by then

 

[TLR Is Mental Poison]

Hit 4x6 today. Still not quite on my game. I hit 230 for 3x6 and then the 4th set was basura. I'm still DOMSy from 5x4 on Tuesday. Not sure what's going on. I'll see how 3x9 goes Saturday.

 

[TLR Is Mental Poison]

Im realizing now, havent had a good night sleep in 3 days. Just got hit with a wave of drowsiness. Not doing deads tonight, fukk that. I will just go heavy this weekend.

 

[TLR Is Mental Poison]

Upper body party today... logging here since I forgot my book AGAIN

Bench: 9x205, 210, 8x210 (210-)
Shoulder press: 135x6, 115x9, 125x9 (125-)
Lat pulldowns: 3x10x200, 7x200
Tricep pushdowns: 5x10x87.5
Preacher curls: 10x80, 85, 90, 90, 90
Lateral raises: 4x10x25/side, 7x25

The 5 sets on accessories is the move, at least for now.

I think on deloads I just need to take full weeks off. I still feel tired AF even though I'm getting good sleep and all that now. I'm gonna try again next week and if I still feel like ass I'm just gonna take the whole week off. Maybe just do 1 body weight workout and keep pushing.

 

[TLR Is Mental Poison]

Hit legs today. Did heavy since I missed dead day during the week. Got through 5x295,300,305 on squats but got greedy on deads. Only hit 5x325,315 and then like 2x315. Got way too hyped on the first set.

Drank 20g of BCAAs during the workout. Might make that a regular thing. Definitely helped keep blood sugar at bay. I got the fruit punch flavor.

Wifey came to the gym with me today. No more of the apt bullshyt. She uses the v-squat machine. Nice easy workout for her. Next summer will be pretty nice for us if we stick to the plan.

 

[TLR Is Mental Poison]

Gotta start using this bread machine this week. Been eating a lot of whole wheat bread for carbs.

I think next week I will switch up my lunches. Just do rice/beans and chicken stew with a tomato sauce base. I am having my Jamaican rice/beans and chicken this week... it tastes good as fukk but I don't want to burn out on it. Week after I want to try Jamaican curry chicken and rice. If I can come up with ~8 different dishes to rotate through I should be good.

I have been sleeping a lot better and just generally feel a good bit better than I did last week. I think I am going to use BCAAs on heavy bench days (5x4 and 4x6) for pre/intraworkout supplementation. Hoping this better feeling and some BCAA supplementation will help keep my energy good during workouts.

 

[TLR Is Mental Poison]

Legs are still tingly from Sunday

5x4 today... I feel regular... we'll see what happens.

 

[TLR Is Mental Poison]

Did 5x4 today. Weird. Strength on that is way down. But I feel fine. I'm just gonna skip it for like 2 weeks and see what happens. Do a movement deload. Hopefully 4x6 won't take a similar hit. It's weird because my squat is as strong as it was, as are my pulling movements. But pressing movements seem to be hit

 

[TLR Is Mental Poison]

4x6 went well. Hit 230x6,6,5,6. Noticed I can push more with a narrower grip so I'm gonna stick with that. Hit upright rows and lateral raises. More sets and less reps has my shoulders looking juicier for sure, that was a good switch.