SATIL log

[TLR Is Mental Poison]

Legs today. So-so. Hit 2x8x275, 3rd set I didnt bother cause I felt totally dead. Weird cause the first two sets were pretty strong. Went and did isometric leg press, then finished up with 3x10x225 SLDLs and some calf machine shyt.

I am so glad I didnt cut volume. I think keeping volume high has been key to keeping my metabolism up and retaining my gains.

 

[TLR Is Mental Poison]

Chest arms shoulders today

Did incline bench for the first time in years. Hit 3x9x165 I think. Felt really weird. Might do DB instead of BB.

I can feel/see my metabolism slowing. Also my water bottle broke so I have been a little dehydrated the last two days. I went for a ride with wifey... man she is slow. Gotta put her on the rollers. Might buy a second set so we can train together. But it was nice to be outside on the bike. I think I will go for a long ride Saturday and get back on my cardio shyt. See how it affects my leg day Sunday. Im not fully lean obviously but I feel like now is where I will have to start putting in more work. Im ready tho.

 

[TLR Is Mental Poison]

I gotta stop riding the motorcycle to work when its colder than 50 degrees. shyt has me all fukked up in the game. Im in down bad bruhs. Just sucked all the heat out of my body, I'm cold as hell right now

 

[TLR Is Mental Poison]

204.6

Weird week. Been hitting my calorie goals, but like I said I didn't have my water bottle for 3 days so my water balance is off. I think it also affected... sewage. shyt's backed up. Might run to Starbucks to have an espresso to clear things out. I'm not stressing it this week but I'm gonna get back to cardio anyway... try and do this 7 mile loop by me at least twice. Lifts have been OK for the most part but this water/sewage situation is throwing me off. Gonna see what happens next week since I got new water bottles.

 

[TLR Is Mental Poison]

shyt weekend

Banged my knee real bad Saturday, thought I broke something. It's healing up OK now but I'm still holding off from leg stuff for a while.

Upper body party day Saturday was not great because of that knee. Just felt generally tired as well. I think my metabolism has leveled off a bit. I said I would take a diet break once I dipped below 200 but weight loss has stalled. Depending on how I feel next weekend I might start that early. Like I've been saying too I need to do more cardio. It's been real cold in the C tho.

 

[TLR Is Mental Poison]

Chest arms back today

BB flat bench is complete basura but everything else was actually slightly up

I give today's workout an 8 out of 10 given the circumstances. The pump was nice.

 

[TLR Is Mental Poison]

I need to find my measuring tape. Shoulder focus upper day today.

 

[TLR Is Mental Poison]

Throwing caution to the wind this weekend, I need a refeed. Had a nice anniversary dinner with wifey last night to kick it off. Prob will eat regular today, maybe go a little over. Tomorrow I'm going to BBQ with some friends before the fight, and then I will see what I want to do Sunday. I should be good by then. No need to go crazy. Not gonna look at the scale or any of that shyt, just eat what I want and chill. Then next week we get back to business.

Im so over BB bench press... I just dont want to bush them yet cause I dont know what to replace it with. I think next week I will switch to all DB bench.

O yea, had upper shoulder focus day yesterday, went pretty well. 7 or so out of 10, no problems.

 

[TLR Is Mental Poison]

I think the refeed worked. I feel a lot better and I think my metabolism is back to snuff. Probably averaged like 3500 a day this weekend. Gonna chop back down to 2400 tomorrow, see how I feel. Stick with that for the week and try and get ~15-22 miles on the bike (800-1200kcal). See where I am next Sunday. I think I weighed in at 205.6 this morning but I'm gonna give it a few days back in a deficit and see what my baseline is again. I really want to get down under 200 by June. If I can drop an even 5 from my new base I will be happy.

Switching to front squats for a while. Back squats are falling off a little bit and I'm bored with them. I messed with front squats today and they felt OK. Really had to drop back to bytch weight though which sucked. It was more mental/coordination than physical inability. Gonna rock with this for a while and see where it takes me.

 

[TLR Is Mental Poison]

Weighed in 204.4 this morning. Stomach was looking a lil distended I will get back on my shyt tonight though, gonna go for a ride when I get home.

 

[TLR Is Mental Poison]

Went for a 6 mile ride around the neighborhood

So out of shape Bike may need some new parts too, I don't like the current shifting setup. Problem is a new one will be like $400 I do have new gears somewhere that are better for climbing. Its the damn hills that kill me. Might swap that out tonight. Might have been low on air too, tires felt squishy. Prob just making excuses though, I'm just out of shape

One thing I'm thinking about doing is days I do cardio not having extra calories. I would have to limit riding to Monday and Friday but I would burn through ~300kcal and get some good blood flow going. Hopefully won't hurt, those days are far enough from leg days to be OK.

I have had a cold for weeks that's starting to look like bronchitis I don't feel feverish or weak though. Gonna mess with Mucinex for a minute and see if that helps. Congestion moved down to my chest

Bought wifey a leg press machine cause she just isn't into squats. I dont think she has the quads to comfortably get to parallel. Gonna use vertical leg press to help her get the volume and strength she needs to squat comfortably and build that base. Lab made PAWG on the way

Upper day w/back focus tomorrow

 

[TLR Is Mental Poison]

I need something to replace heavy bench with. Maybe I need to switch to DB bench for a while. Did chest/arms/shoulders today... heavy BB bench is , I have no strength. Everything else is OK though, it's so bizarre.

 

[TLR Is Mental Poison]

Leg day today. Going to see if I can hit front squats, SLDLs, Zerchers and calf machine work. Sadly my legs are still pretty fried from that ride Monday, but I have some fixes for that. It shouldn't affect my lifts much though... the weight is not heavy. I feel pretty good.

Didn't bring my lunch in today Had no time to make rice last night, had to put together wifey's leg press machine and supervise her workout. It works OK, just trying to figure out her baseline. It could be better though. Stretches the hamstrings a lot. I need to play around with it to see how much it recruits each muscle. Could be a good all around tool for legs though.

 

[TLR Is Mental Poison]

Hit legs today. Tried Zerchers and been sticking with front squats. Both were OK. I think if I take it slow I can actually make gains on both. Def have to limit legs to one squat type per day. Also my right knee is kind of bothering me a bit... I think I still have some lingering pain from that bang like a week and a half ago. Front squats push my knees way forward which is a little harder on them, but I dont think that will be a huge problem. I'm debating doing some leg work at home semtex style before I get all my equipment together. Just do like 10 sets of front squats

Def gotta get my fiber tonight and get more plates for wifey's machine.

 

[TLR Is Mental Poison]

Made some changes to the bike... basically changed the gearing so it would be easier going up hills. Made a huge huge huge difference. I was just as slow but the ride was easier. Gonna cut out the part of my loop that is on high traffic roads... just realized I can just turn around

Still weighing in at 203.6. Been feeling good on the bike so I am going to try and get on it 3x/week if I can. That might be troublesome though as I'm hoping to squat 3x/week now too

Gonna switch to all DBs for push movements for a while. See how that works for my heavy bench. In theory I should be able to get 110s-115s up for 5-6. I do want to get a video of my form today to see what the ROM is like. Gonna bring my camera in to the gym today.