SATIL log

[TLR Is Mental Poison]

Did chest arms shoulders today

Went back to behind the neck seated Hammer Strength shoulder press.... shoulders were screaming Could barely do lateral raises after, had to drop the weight and still couldn't get all my sets off. It was a good workout though, pretty much took everything to failure.

 

[TLR Is Mental Poison]

Between work and this vacation Im gonna hold off on starting this cut till the 3rd week of January. shyt's just too much in the air right now.

 

[TLR Is Mental Poison]

Chest arms back today. Going great. I think after I get back from vacation I will do another week. Might just hold off till February actually, I will be fully settled by then. Just dont wanna start a cut after a week of not lifting

 

[TLR Is Mental Poison]

Weighed in at 218 flat this morning. Def from all the running around I've been doing this week.

O yea, hit a new PR on bench last night... 6,6,5x235. Almost wish I could keep bulking as I finally have my bench shyt dialed in. Slowly creeping up. Anyways skipping leg day tonight as I have a social outing and I'm beat up from field work the last two days. IDK. Might pop in and just do 5x10 leg press just to stay on my shyt.

Just realized I wont be able to do 4 upper body sessions as Ill be leaving Saturday :scumbag: From what I remember this resort had a somewhat decent gym. All I really want is a dip/chin station and 25lb dumbbells to do lateral raises. I can go a few days w/o hitting legs

 

[TLR Is Mental Poison]

O yea, last random thoughts. I think I am going to overhead tricep extensions. I have been doing close grip dumbbell bench (10 reps) and tricep cable pushdowns (12 reps).... elbows feel great and I have been making good progress on both. I figure I will get enough long head action from just regular pushing.... if not I will figure something out later.

Bike computer came in (again).... gonna try and do a 5 or so mile ride Friday.

 

[TLR Is Mental Poison]

Did morning cardio on the bike.

Too much of a hassle. I wanted to do this to be able to lift at night, but fukk it. Gonna lift at work and do my cardio at night. Just a more natural routine for me now, even though I do like morning cardio. Main issue is wifey goes to work an hour later than me, so to work out in the mornings I basically lose an hour of sleep. I used to do the opposite because I would ride to and from work but with my job being 40 miles from my house thats not an option now :scumbag: I must say though I feel pretty damn good now, I love how I feel after doing cardio.

Still though, cardio went OK. Rode 3 miles at 15 MPH average just to whet my beak. Goal will be to get up 15-20 miles at ~20MPH average over the summer. Thats pretty much prime time beast mode for me cardio wise and I know that will translate over to even more endurance in the gym as well as just generally better health. Big calorie chomps too, 60-80 miles a week is most of the deficit I will need, and I should hopefully be in good enough shape then where that won't be an issue.

Laying out the plan for my cut.....

- 2 month blocks
- 2 weeks maintenance, the rest cutting (to preserve strength, sanity, recovery)
- Cardio the whole time, switch from mainly calorie deficit to cardio deficit
- Higher protein (250g/day minimum instead of 200-225), same or slightly less fat (probably about 40g/day average, pretty low), variable carbs (no lower than 200g hopefully)
- Lots of satiety tricks (switching to potatoes instead of rice, lot of heavy grains generally, more meat less shakes)
- Same routine, not cutting volume for shyt Hopefully I'll be able to balance my nutrition and cardio to where I won't have to, and with the breaks I won't lose too much strength either.

Last time I cut like 4 years ago I had no plan aside from cardio and cutting calories... got down to like 1300 calories a day in a stall and lost it, never got as lean as I wanted. Little time later got lean by accident by basically doing what I did above.... just a ton of activity, chilling on calories, high protein, high volume etc etc. I have become acclimated to a high workload in the gym along with high volume so I'm really hoping everything goes smoothly. We will see.

Im going on vacation Saturday and will be back Wednesday.... Last 2 weeks of January will be my first maintenance block

 

[TLR Is Mental Poison]

Chest arms shoulders today. Man this work gym psyches me the fukk out on bench. I was banging out 215x9 and 235x6 no problem at home, but I was skruggling with 215x6 at the gym. Everything else went fine though. I think their plates are heavy. They have some old Iron Grip plates for the hammer strength shyt... next time I go I'm gonna drag those over for bench and see if that works better. Trying to keep shyt consistent. Everything else is either with dumbbells or cables so weight translates over no problem, but it's that damn flat BB bench that gets me. Been skruggling for months with that.

Hit shoulders mean. They have a behind the neck Hammer Strength machine shyts were burning by the end of the workout

 

[TLR Is Mental Poison]

Back from Mejico

Hurt my back out there So flat Back at it Saturday, cut starts Feb 1st

 

[TLR Is Mental Poison]

Just as I suspected... weighed in at 216 flat this morning and thats without releasing "digestive byproducts"

It was definitely all glycogen. So flat. Im going to take today and tomorrow to let my back heal more and I should be able to get back into my shyt Saturday. I am not sure but I hope I will be able to squat Sunday. Its funny... whenever I eat on a natural unprompted schedule I always seem to lose weight. It was the same story when I went to Europe and lost 10lbs. I may have to keep the carbs a little higher and dial back protein/fat on this diet.

 

[TLR Is Mental Poison]

Back feels decent. Back to work tomorrow. Mite go balls deep and do an upper body party. Wake my punk ass up

 

[TLR Is Mental Poison]

Read a study on another forum... thinking about reconfiguring the diet so I get my protein in 50-60g blocks instead of 100-120g. Supposedly anything more than 30g per meal doesnt get used in protein synthesis. Damn sure not doing 7 meals a day, but I pretty much do 4 meals a day now so 50g a meal should be manageable. First two will be a little skewed... 30g of whey in my pre workout oatmeal and then probably 70-90g in my lunch, but then 50 when I get home and another 50 right before bed will definitely be easy.

 

[The ADD]

Read a study on another forum... thinking about reconfiguring the diet so I get my protein in 50-60g blocks instead of 100-120g. Supposedly anything more than 30g per meal doesnt get used in protein synthesis. Damn sure not doing 7 meals a day, but I pretty much do 4 meals a day now so 50g a meal should be manageable. First two will be a little skewed... 30g of whey in my pre workout oatmeal and then probably 70-90g in my lunch, but then 50 when I get home and another 50 right before bed will definitely be easy.

I doubt you even need that much. Nothing wrong with it but I would think that anything over 150 grams for you is adequate on a cut.

That's not accounting for satiety, taste and general preference.

 

[TLR Is Mental Poison]

I doubt you even need that much. Nothing wrong with it but I would think that anything over 150 grams for you is adequate on a cut.

That's not accounting for satiety, taste and general preference.

I am just thinking I might need more to protect muscle in a cut. Same dude with another study said ~.75g/lb is fine for bulking too so maybe I can stay low. We will see.

Did chest/arms/back. Prob at like 95% of where I was. Had the strength but was off by 3-4 reps on my last sets of compounds. Ill get back.

 

[TLR Is Mental Poison]

Hit legs, squats fell to 275x8 and all leg muscles feel pretty raw. Def gonna have some DOMS tomorrow. Should be able to get back to baseline numbers soon though. Back is still a little off but I was still able to get work done.

 

[TLR Is Mental Poison]

Still weighing in at 216 flat. Lower back has been bothering me a little bit. When I wake up in the mornings its tight and if I walk for long distances my obliques and lower back feels funny. Prob shouldnt but today Im gonna do chest/arms/back for lunch and legs for dinner. Gotta up my calories a bit too, I'm still flat. Strength is OK though.

I switched to the Iron Grip plates for bench at my gym. Numbers stabilized. Even the little 35s and 10s and shyt of the other kind are overweight. And I dont know by how much. So I dont think Im gonna fukk with them anymore. Some of them are labeled "50 lbs" and those are by far the most prevalent in the gym. They need to toss em and go all Iron Grip.

Mite not matter soon tho. Got preapproved for a mortgage and am putting an offer in on a house prob this week :scumbag: