SATIL log

[TLR Is Mental Poison]

179.8 again

Getting comfy under 180 has been a break through a big psychological barrier but there's still some to be taken off. I know I said I felt fine but this morning I'm kind of feeling it and losses are def slowing. Week to week difference is more like .5-1lb instead of 2-4 like earlier on. Strength is holding on like a motherfukker though so I'm almost certain whatever I lose is fat. Just gonna keep plugging and trusting the process

 

[TLR Is Mental Poison]

Double

 

[TLR Is Mental Poison]

178.8

Went to a concert last night but just had like 1/3 a beer... followed the protocol to a tee otherwise. Not going to jinx myself and guess where I will be.... but things are looking good :scumbag:

Was watching Christian Guzman's prep.... 2-4 days out he's shredded no doubt, but his abs are flat. I'd rather be less lean with more 3D ravioli action. I threw crunches into my upper routine but it's gonna be a while before I form that mind-muscle connection to make gains.

Was looking through old shyt.... def made gains but they came pretty fukking slow. Here's what I was doing about 4 years ago. Mostly the gains have come through volume.

Spoiler

Chest/tris
Flat DB bench: 2x8x105/hand Doing 3x9x205 on BB bench in a deficit. I'm sure my form was shytty on this too
Incline DB bench: 10,8x95/hand Don't do these anymore, no point.... MP is the wave
Tricep cable extensions: 2x10x70 Doing 5x12x90 on these
Overhead cable extensions: 2x10x80 Don't do these anymore, they aggravate my elbows

Shoulders
DB shoulder press: 2x10x70 Struggling with 3x9x115 on MP press... MP is harder though
Upright rows: 2x12x90 Whoa, legit gains here. 3-5x10x95-115 depending on where I fit these in
Side DB raises: 2x12x25 5x12x25 at the moment
Rear DB raises: 2x12x20 Don't do these anymore, just row

Back/Bis
Seated cable rows: 2x10x210 I do t bar rows now for my horizontal movement. Was up to 3x10x125 on those
Hammer Strength behind the back rows: 2x12x230 Doing 3x10x185-190 on these on a regular lat pulldown. Much easier to control and find at any gym
Standing curls: 2x~10x90 5x12x80-90 depending on the bar shape
Weird preacher curl machine: 2x10x80 Don't have the time to do these anymore

Legs
Squats: 2x10x225 Huge gains here.... 3x8x265 and I know my form is way better now
SLDLs: 2x10x185 Wow huge gains here too... 3x8x235.
Quad extensions: 2x12x210 Knee killers!
Hamstring curls: 2x10x135 Don't bother with these anymore, SLDLs hit more hammy heads... maybe when I'm bulking again

Really I was probably hitting these things for 3 sets but still.... nice to see some progress made, though it's def been slow coming.

 

[TLR Is Mental Poison]

178.2

Looks cloudy as fukk right now.... waiting to see if I'm gonna ride outside around noon. Worked on my car yesterday, a little sore all over. Glad things are moving weight wise though, ready for gains god damn it.

 

[TLR Is Mental Poison]

Rode outside... couldn't go fasted though, had a bowl of cereal before I left which def helped. No biggie. Prob gonna hit like 2000 today which will be about 1100 or so net. Should get the ball rolling nicely for next week. Gonna ease up on protein today too though I think I may still hit like 180 or so overall. Thank God for whey shakes

 

[TLR Is Mental Poison]

178.2 again I think

Debating again... am I really gonna see a difference with 3 more lbs? But then that's 3lbs I won't have to cut later. Just been a little weird as I think I looked more vascular and full at a higher weight. Hoping once I bring the calories back and carb up I will fill back in.

One good thing that has come out of this cut... I'm so acclimated to eating clean. Like I said before I've been upping my veggie game and I'm looking forward to incorporating that into my meals going forward. With continued cardio and keeping my calories closer to 2500 I should be able to make legit clean gains.

Speaking of cardio, ride yesterday was nice.... the weight off really helps, I was easily 15-25% faster up hills which adds up QUICK.... once I'm in the bulk I really want to incorporate hill sprint training on the bike once a week if I can. Nice little HIIT and I should be able to recover in a surplus.

 

[TLR Is Mental Poison]

178.8

Zigged when I should have zagged. No biggie, gotta stay on point and see what happens tomorrow. Upper with heavy press today.... you know the routine.

 

[TLR Is Mental Poison]

179.8

If shyt doesn't start tracking down after my ride tomorrow I'm throwing in the towel. shyt's crawling right now even when I do everything right and my patience is wearing thin 20lbs in like 3 months is respectable and I moved my lowest weight down another 10lbs. Happy with how I look too, or at least satisfied.

I miss benching Gotta be patient and let my damn shoulder heal though. Even unrelated shyt like playing my racing game with a wheel or riding my motorcycle *lightly* aggravate it. "Testing" it with pushups messed with me too, which will be a problem if it's not healed up by the time I leave for Europe in like a month and a half. So I'm def taking it easy. Got legs today anyway so that will be a break.

Brainstorming and looking at little video cameras to get this YT channel off the ground.

 

[TLR Is Mental Poison]

179.6

Yesterday was not a good day. I wasn't focused while doing squats and I tweaked something in my right ankle/knee. Might not be able to ride for a minute

I'm thinking I'm gonna call it quits this weekend. I'll see if I can ride tonight.... if I can and the scale moves I will push through the end of the month. If not fukk it. Cut was pretty productive though I know another 10-15 would close the deal. But I'll do that next year.

 

[TLR Is Mental Poison]

Hit upper body.... much beddah. Shoulder feels almost good but I'm gonna give it another ~10 days of "feel good" before I even try and test bench again. Ankle is feeling a little better too. Might do an Epsom salt bath tonight.... just feeling a little sore all over for what seems like no apparent reason.

 

[TLR Is Mental Poison]

Called it quits early.

End of cut benchmark: 180lbs, 28.5" waist
Lowest weight in cut: 178.2lbs
Total weight lost: 20lb+

Carbing up is pretty glorious but I'm taking it so slow and easy it's not even funny. The pump Gonna relax on watching the scale as well as cardio and get back to doing legs 2x/week. Right knee feels about better but right ankle is still a little tight. Might ice it tonight and tomorrow before squats Sunday or I might just hold off on starting squats until next week and do a ride Sunday instead. Right shoulder feels damn near back to normal but again I'm waiting until August to even try 135. Hopefully that should be enough time for it to heal up.

I still wanna keep my diet clean and feeding window ~8-9 hours though. Gonna scoop a breadmaker this weekend. Got that barbecue tomorrow but that's mostly gonna be booze and fat. Nothing too egregious.

Next year, we get down to 170 But that's in the future. Today, we gain, cleanly

 

[TLR Is Mental Poison]

O yea, we are jumping on creatine too

 

[The ADD]

Called it quits early.

End of cut benchmark: 180lbs, 28.5" waist
Lowest weight in cut: 178.2lbs
Total weight lost: 20lb+

Carbing up is pretty glorious but I'm taking it so slow and easy it's not even funny. The pump Gonna relax on watching the scale as well as cardio and get back to doing legs 2x/week. Right knee feels about better but right ankle is still a little tight. Might ice it tonight and tomorrow before squats Sunday or I might just hold off on starting squats until next week and do a ride Sunday instead. Right shoulder feels damn near back to normal but again I'm waiting until August to even try 135. Hopefully that should be enough time for it to heal up.

I still wanna keep my diet clean and feeding window ~8-9 hours though. Gonna scoop a breadmaker this weekend. Got that barbecue tomorrow but that's mostly gonna be booze and fat. Nothing too egregious.

Next year, we get down to 170 But that's in the future. Today, we gain, cleanly

 

[TLR Is Mental Poison]

179.8 after 2 days of eating at like 2500-2700 with no cardio.... I'll take it :udgoraw:

 

[TLR Is Mental Poison]

Hit upper yesterday... MP is starting to feel a little funky too. But I had the endurance to do 5 supersets of MP and lat pulldowns instead of 3. Debating if I should stop all presses altogether till I get back from Europe in October. Right now it doesn't feel bad but it def felt weird the day of. I think how I sleep has a big effect on how my shoulder feels too. Spooky brehs Still though I can take this time to blast the fukk out of my arms and get my leg game back in order. No worries