SATIL log

[TLR Is Mental Poison]

Did upper back and arms

Decent but slightly weird workout. Can't superset pulling motions with curls, which sucks as that's gonna add another 10 minutes. That stretch from incline curls though

 

[TLR Is Mental Poison]

Hit upper body party yesterday and squats today. UBP was pretty good. Squats was brutal. I got through it and hit 3x5x315 but I am so hungover today it doesn't make sense. I'm taking the month of November off for drinking, I feel like shyt.

Small tweak to the program again (surprise surprise). I'm not ready to give up on bench just yet. For Tuesday and Thursday I'm gonna do a bench variation, 1 upper back movement, and superset some arm work. Gonna try paused bench and maybe close grip bench, and probably stick with 3x6 regular bench for UBP instead of 3x9 since that's the day I seem to have the most energy. Gonna let 3x6 be my bench strength indicator since I seem to like that rep range for bench the most.

 

[TLR Is Mental Poison]

Another little tweak.... gonna take shoulders out of UBP, do even more arm work Hopefully my elbows will be able to take it.

Weighed in around 217 this morning... feeling better than bad but a little sleepy.

 

[TLR Is Mental Poison]

Tried to do shoulders at my apt gym... what a joke.... upright rows on the Smith machine is not the wave.

 

[The ADD]

Tried to do shoulders at my apt gym... what a joke.... upright rows on the Smith machine is not the wave.

 

[TLR Is Mental Poison]

Did another push/pull session. Close grip bench, lat pull downs, preacher curls and tricep pushdowns. Went pretty well and pretty quickly.

 

[TLR Is Mental Poison]

UBP today. Little changes. Like I said, moving all my shoulder work to leg days, so I just do push and pull on upper body days. Did paused bench for 3x4, hit 235 on all sets. Felt pretty good. Actually almost felt a little easier than touch n go. Also did close grip dumbbell press. Was a little weird benching with dumbbells but that worked too. I prefer DBs as close grip BB bench doesn't feel right on my wrists. I just tuck the hell out of my elbows and get to work. Forgot to take a caffeine pill so shyt trailed off towards the end, but all in all a decent workout.

 

[TLR Is Mental Poison]

Squats today. Did a little too much. Been due for a lower body deload so that's what I'm gonna do this week

 

[TLR Is Mental Poison]

Squat day really kicked my ass, feeling it today

Weighed in in the high 216s either yesterday or today in the morning. Prob yesterday. Damn. 2 months left for the year, and where am I. Numbers wise, not a ton stronger. Weight has actually been pretty steady over the past few months. I think I may be in a small deficit actually... I hit 218 a while back and I'm back in the 216s now. But looking at the last couple of months:

Pluses
- direct arm work works... finally hit 17" biceps despite only gaining about ~1-2lbs since the summer
- lower body work is important and seems to help
- back and shoulders are gaining w/o much help/attention
- elbow/shoulder issues have disappeared since I dialed my bench form in

Minuses
- bench is still shyt.... just accepting it and moving on
- still too fat
- lower back and hips are finicky with high volume lower body stuff

I am cautiously optimistic about next year. I think with a healthy mix of cardio and a deficit cutting shouldn't be too terrible. I just need to figure out what the hell to do about my damn bench

 

[TLR Is Mental Poison]

My knees are humming

Can't find either pair of my good headphones

Skruggle is real

 

[TLR Is Mental Poison]

I was gonna do a lower body deload but I think I will just do a lower BACK deload. Gonna do leg press and hamstring curls mixed with shoulder stuff. Should be a quick workout.

 

[TLR Is Mental Poison]

Hit shoulders and legs today. Lower back is def fried. Even leg press was kind of aggravating it. Gonna skip leg day completely this weekend, just do upper body for the next week and a half or even two. Bench has been aggravating my lower back a bit too since I use a semi-PL stance with a good bit of arch. Falling back on lower body stuff should give my back a rest though. Kinda sucks as I was making decent progress... should be able to bounce back quickly tho.

 

[TLR Is Mental Poison]

I have been cutting back on snacks a little bit, trying to keep sugar low but I am missing calories. Been hitting ~2700 or so the last few days and I think it's been affecting my performance. Gonna see if I can find some CHEAP but healthier snacks to supplement the candy bars I've been having... if I can do 3000-3200 a day I should be good.

 

[TLR Is Mental Poison]

Interesting workout today

My bench and general push strength seems to be falling all the fukk off. Struggled with a measly +25 on weighted dips and couldn't get any meaningful reps on BB bench off today. But I went for 3 push/pull supersets and made decent time. I think I am going to fall back from heavy push for a while and maybe just switch to pure bodybuilder bro mode. Keep the reps high, keep the rests short, get more volume in. I'm guessing my CNS is a little fried... just gonna give it a rest and go full bro. Might fukk with DB flat bench for a little bit too, I am really liking close grip DB bench. Feels very natural

Arms are putting on nice size. Not hating this at all TBH. Yea I think I'm gonna go full bro for the next 2 weeks while I rest my legs and lower back.

 

[TLR Is Mental Poison]

My bro workout for the next few weeks

Upper body
Superset one: weighted dips/chins or lat pulldowns (depends on which gym Im at)
Superset two: close grip dumbbell press/t bar rows
Superset three: tricep cable pushdowns or overhead tricep extension/incline or preacher curls

Lower body/shoulders
Superset one: shoulder press/~8-10 rep squats
Superset two: upright rows/ hamstring curls
Superset three: lateral raises/calf raises

Upper 3x/lower 2x... just give my CNS a rest. People say CNS fatigue is bullshyt but I disagree... I can do my 8-10 rep shyt all day but I damn near can't even BB bench anymore. Just tired of it