SATIL log

[TLR Is Mental Poison]

O yea.... hit 4,4,5x320 on squats and the same x 325 on sumos. I think I got through 3x9x120 on military press and just regular shyt on my Thursday upper. Like I said gonna try and do some cardio tonight and then my 5x upper day Saturday. shyt's just moving

 

[TLR Is Mental Poison]

Weekend report

Upper body went well. Can't remember if I hit 40 or 43 on 5x bench at 190. Overall that workout went pretty well though.

Volume legs was a bust. Got through 44x245 on 5x squats but damn near passed out after the first rep of SLDLs. Threw that workout in the bushes. Haven't been sleeping well this weekend for some reason.

Gonna deload this week....just go bro, keep my arms pumped and clean up cardio wise

 

[TLR Is Mental Poison]

Doing a deload week. Really fell off with the cardio, hips are starting to bother me. Gonna try and ride every day and just do light frou frou bro shyt. Got an upper body workout today.... just gonna do DB bench/rows and only 3 sets of accessory supersets instead of 5. Been about 6-7 weeks since I got back from vacation... I could push through for another 2-3 weeks but why? Hips/back are a little sore, might as well take it easy and get the getting while it's good

 

[TLR Is Mental Poison]

Back in action and feeling good. Did upper body w/heavy bench... hit 230 for 5, 5, 6 no problem, everything else went smooth. Skipping legs till next week, still no cardio though But I weighed in at 187.6 yesterday.

Still haven't done a lick of cardio I have been busy AF but still. To be fair I'm pretty much cruising where I wanna be... last year I said I'd be happy to stay under 190 in the bulk and that's about what I'm doing, probably taking in my usual 2800kcal/day.... without cardio. I do wanna stay on top of that shyt though so that when it's time to dial in I can turn up quickly. Rethinking the approach on the cut next year too. Was thinking about cutting for January and then again in like April.... I think I'm just gonna do maybe May through June. The momentum is great and it looks like I can keep my weight under control. Even if I get up to like 195, it's gonna be a stronger and leaner 195 than before, and I already have my cutting protocol from last year. But I hope to keep it around 190 and maybe drop down to 170-175 in the spring Took me 3 months to drop 20 last year and a lot of that was just figuring shyt out. Now I know what it is so hopefully I can just blaze through.

 

[TLR Is Mental Poison]

Did heavy legs today even though I really felt like I shouldn't have. Didn't hit my target for squats and sumos felt funny. Gonna take an honest 2 weeks off from all leg stuff and really try and get back on my cardio grind. What's the rush? I put 20lb on my squats and deads in 2 months (both on heavy and volume days), didn't lose anything with 3 weeks off and a full on vacation diet. Repping 325 on squats at a ~190lb body weight; personal PR easy and respectable #s overall. Sometimes you gotta step back and get your mind right. I don't compete and I have momentum... not worth making a temporary setback more permanent. So yea taking the next 2 weeks to clean up, get some riding in and just focus on upper body for a minute since that feels fine. #MarathonNotSprint

Thinking to switch back to seated shoulder press... left shoulder blade still feels funny Got shoulder press tomorrow

 

[TLR Is Mental Poison]

Update

MP upper day went OK, though my damn shoulder blade is bothering me again. Didn't have the confidence to go all out on MP. It flares up when I sleep a certain way.

Weighed in at like 191.6 but my waist is still in the low 30s Finally got on the damn bike last night, brutal. Cardio is all momentum. Once you have a wave going it's fine, but when you get off and have to get back on it's such a bytch. I need to clean up though and give my legs/lower back a break. Definitely soft but my waist is holding up so I'm not stressing too much.

 

[TLR Is Mental Poison]

Still weighing in in the low 190s..... got through volume upper day Saturday no problem but generally just been feeling and eating like shyt. I think the winter darkness is fukking with me.

Anyways I'm feeling better today... gonna tighten shyt up, start cooking dinner again, cut out the candy bars at work and get back up on my cardio flow. Should be able to tighten shyt up and keep making gains, just gonna go for like 2 weeks. Hopefully that will get me back under 190.

Still waiting till next week to get back on legs too.... gotta get my head back together and wake up before I get back to heavy squatting. Upper body work feels great and is going super easy though.

 

[TLR Is Mental Poison]

Heavy bench upper went so-so.... target was 17x230, only got 16x230 (5,6,5). Everything went as required though. Bringing the W bar to my chest on lat pulldowns really makes the shyt difficult.... I had to take like 20-30 lbs off the rack. I am seeing progress though, this next cut is gonna be crazy.

 

[TLR Is Mental Poison]

Update

Quick cleanup worked really well. Closed the feeding window earlier and rode the last 2 nights, dropped like 2lbs. Weighed in at 190 flat this morning. Gonna try and get 2-3 more rides in before next Tuesday so I can get back on my heavy squat game Wednesday.

Did MP upper yesterday. shyt's kinda stalling. From what I'm seeing though if I can cut and keep this lean mass I should be good. Main thing is the abs are starting to pop. Delts are good. If I can just Donte Franklin my arms a little more I will be straight for next summer. Just gotta keep pushing.

 

[TLR Is Mental Poison]

Its fun to read old posts.... insightful too

2015 cut I got down to 187 in August and was up to 200 by Xmas. This year I got down to 178 and am up to 190. So realistically my bandwidth is gonna be about 15 lbs. If I can stay in the 170-185 range I will be fukking seeeeeetttttttttt. I don't want to go much further in either direction from where I am now.... just improve little things here and there.

 

[TLR Is Mental Poison]

Volume upper went well. Right shoulder has a hint of that RC issue feel, but it doesn't hurt while I'm working out. Monitoring it. Lower body deload was clutch, whole situation feels better. Gonna try to do ~1hr worth of riding tomorrow and half an hour Monday.... rest my legs Tuesday and hit heavy squats Wednesday.

 

[TLR Is Mental Poison]

189.4 or .6 this morning. Operation cleanup successful. Might ease up with the ride... either do an hour today and nothing tomorrow or just half an hour today and tomorrow instead of the 90 minutes I had planned.

 

[TLR Is Mental Poison]

Holding court. 189.8. Remember how I was supposed to ride last night? I will let you guess whether or not I actually did To be fair we did a lot of running around and cooking yesterday. I have run up the stairs at my job twice today... might make it a 3rd time for lunch and then do a ride tonight.

 

[TLR Is Mental Poison]

190.0

Heavy bench upper went without a hitch. Got 17x230 no problem, felt really easy. Tomorrow, we squat heavy for the first time weeks

 

[TLR Is Mental Poison]

Heavy squats... hit 3x5x320... man that shyt was so heavy. I got through it though. Them post squat/dead endorphins