SATIL log

[TLR Is Mental Poison]

Weighed in at 180.4... still tracking weight daily until I can kind of settle at a certain weight. I rode yesterday... not even for long, like 25 minutes. Did the job though I guess. Gonna do some HIIT work tonight, or hill sprints if it doesn't rain. Pissed my damn HR monitor just stopped working.... not sure if I want to order the same one again. I've only had it for like a year and a half tops and don't even use it as much as a real rider. But I need it to monitor my HR, especially on hill sprints/HIIT work. My cycling computer can calculate calories much more accurately with it in place.

I found that doing some band work for my rotator cuffs kind of made my shoulder feel better.... gonna incorporate that in my upper day warm ups and my lower days. Hyped AF to press tomorrow. Gonna shoot for 5x10x185 and try and do a double progression scheme.... +5x8,9,10,10,+5x8 etc. Gonna switch to horizontal pulling for the back movement tomorrow too to see if that helps with the shoulder. I think it should help. If I feel good tomorrow I will try heavy 3x6 pressing Tuesday. Just wanna get back in the groove

 

[TLR Is Mental Poison]

Weighed in the mid 179s... really think I'm gonna relax with the weigh ins now, looks like I got things under control

Shoulder is like 50/50. I probably shouldn't but I'm gonna give bench a try again. Just 5x10x185. Also gonna change my grip on lat pulldowns.

 

[TLR Is Mental Poison]

No benching until I get back from Europe.... shyt's just not healed yet

I can still OHP but I'm gonna ease up on that. I need more triceps volume so I'm gonna find an iso move that hits the long head but doesn't aggravate my elbows. So my 3 upper days through August will be something like:

Day A- Military press/lat pulldowns, bicep/tricep superset, lateral raises/ab superset
Day B- Lat pullover/upright rows, bicep/tricep superset, possibly another bicep/tricep superset variation, IDK

So I would run ABA week 1 and then BAB week 2, with week 1 having light MP and week B having heavy. Lat pulldowns kind of agg my shoulder too so slowing down on those will help... I'll also have to dial back the weight on tricep pushdowns as THOSE agg'd my shoulder today. But I went pretty heavy and the form was not great. So I def gotta tip toe.

Have to think positive though. Looking full, lower body game is skyrocketing, been able to stay in spitting range of my lowest weight for 2 weeks of eating at like 2800-3000 with limited cardio. I can't really complain at all. Even the RC shyt.... it's a pain in the ass, but as long as I can heal from it and still make gains, it was worth learning what caused it (flys) for my long term shoulder health. Just have to manage the hell out of it and let it heal. We are moving though

 

[TLR Is Mental Poison]

Hit upper.... pressed, did horizontal cable rows... shoulder feels good. Dropped a damn 2.5 on my foot though, I hope I didn't break it. I can walk on it but it doesn't feel great.

 

[TLR Is Mental Poison]

Heavy leg day went great. Hit 3x5x300 on squats and sumos. Gonna go for 3x4x305 next week and start to get a little more conservative with the progression. Even if I only add 5lb a month to these lifts that will be huge. Weighing in the 183s I think Def looking softer but I still look OK, and I think the creatine is working. My legs are out of control. I'm so bummed I can't bench right now as I know my chest game would be bonkers too. Shoulders are looking mean. Arms are pretty good but def missing out on that lost detail. No worries.

 

[TLR Is Mental Poison]

I'm getting gassed again. Shoulder hasn't been bothering me. Not going to try my luck again though. Just not worth it.

 

[TLR Is Mental Poison]

Upper B day (lat pullovers + upright rows instead of press + lat pulldowns) went well. Not benching cuts the hell out of my warmup time and gets me out of the gym fast AF. I still miss it though

Everything is creeping up.... calories are so crucial I think the creatine is working too. I'm definitely gonna keep on it in my cut

 

[TLR Is Mental Poison]

I think my metabolism went overactive for a bit but is settling back down. Didn't feel the need to have anything besides my shake post workout but I definitely want a larger pre-workout meal. I didn't have time to make my potatoes this week but I will definitely incorporate some kind of starch with my pre workout meal going forward. Even if it's just a piece of bread w/butter. Damn that actually sounds tasty AF.

Gotta ride tonight... if the weather is good, gonna go for 2 loops in my neighborhood. Feeling much faster and just better in general and I'm beast moding the fukk out of the climbs now.

I gotta start logging my lifts again too. Put together some kind of game plan and make sure I stay on point with deloads. This cycle I'm not gonna bother since I'm going on vacation but when I get back I will get on it.

 

[TLR Is Mental Poison]

Weekend update

Hovering in the 182-183s. Tightening up the diet and dialing back on sugar. Baked 2 loaves of bread in 2 days lol.

Hit upper and volume lower. High key I'm thinking lat pulldowns might be aggravating my shoulder worse than pressing. Switching to a flat bar from the neutral grip W bar definitely helped, but it's still not quite perfect. Horizontal pulls and lat pullovers don't aggravate it all. Saturday I started with the W bar and immediately felt pain but it subsided when I switched to the flat bar and dropped the weight. Next Saturday I will start with the flat bar and I will just do other lat shyt on the weekdays.

Volume lower went so-so. Big picture I have been beating the hell out of my legs.... 5x10 volume day, 3x5 heavy day and 2 short but intense rides a week. It's been working but I can't go at this rate non stop. Anyways I was a little drained... only managed 4x8-10 on squats though I got through all my RDLs. Gonna see how I feel Wednesday to see if I'm gonna skip 3x5 day but I'm definitely gonna skip 5x10 day this week and probably 3x5 next week if I don't skip it this week. Def gonna keep riding but I think I'll do my longer relaxed loop.

All this is kind of for naught with this vacation coming up but it's good to see what kind of rhythm I can get into in a surplus. Those strength gains I made in the cut got multiplied by like 3-4x once I started carbing up again.

 

[TLR Is Mental Poison]

Had an upper B day. Went OK but I'm still not 100% with these damn lat pullovers. I'm gonna look around the gym to see if we have a machine for it. I think they will

 

[TLR Is Mental Poison]

Heavy legs... hit 4,4,5x305 on squats and sumos. Went well but I'm definitely looking forward to this deload. Better to go out on a high note than after burnout, plus now I have the confidence and experience to know I can take some time off and come right back as long as I stay active.

 

[TLR Is Mental Poison]

I feel like this ab work is doing its job already. I'm getting this soft but my abs are still poking. They're actually looking a little better. Hopefully what's my next time they will really shine. I don't do much, I just do crunches or hanging leg raises with no weights 3 or 4 times a week. We'll see. I feel like an idiot for not doing them all these years. I want those 3D raviolis.

 

[TLR Is Mental Poison]

Hit upper body A. Military press and cable rows. Got a little sloppy/greedy on shoulder press but otherwise felt fine. Doing a serious deload, prob won't get back up to 100% till next Thursday. Gonna get back on my cardio grind and just keep everything very light and high rep.

 

[TLR Is Mental Poison]

Trying something new. Gonna do at least 3 sets of weighted crunches a day #OperationRavioli3Deee

 

[TLR Is Mental Poison]

Trying something new. Gonna do at least 3 sets of weighted crunches a day #OperationRavioli3Deee