12/8
W5D3
Easy run + 8 strides 35:00 3.4 miles

Natty bulking (without gaining a ****ton of fat) is indeed fake as ****.


In my personal experience: Every surplus calorie you eat on steroids has a huge drastic impact on extra strength and muscle compared to naturolo. But while cutting, the difference between the rate of strength loss is much less dramatic than the difference in strength gains on a surplus, assuming the amount of deficit is held constant.

IE Steroids help MORE for bulking than for cutting. Not that they don't help a ****ton with cutting. In that case they help more with feeling good and not zombie/still can keep boners.

Haha I think bulking was a bad word choice. I am more trying to slowly go from 162ish to 175, without eating a **** load of bad food. I don't really care about aesthetics, but I don't want to become a fat **** either. At the very least I don't want to lose weight.

I probably eat an arepa a day, but I just can't jam down fried food. I think those corn fritters are Bunuelos. Losing weight here isn't as hard as you'd think. I really never see some big fat **** walking around like you would 100 times a day in the US.

Can't drink too much milk. Whey is really expensive. Peanut butter I haven't found, but apparently exists. Meat is cheap, though.

I was hoping loco could use his diet expertise in to tell me about some calorie dense foods here. I think Yuca is another good option.

Good tip on the OTC test though. I'll keep that in mind as my ace in the hole.

God those 3 in the photo... so perfect. So unfortunate that too much economic prosperity inevitable destroys either the attitudes or the bodies or both of the women.

edit: Well... Korea, HK, SG, JP all big exceptions of course. MAybe Denmark but idk. And ESTONIA of course

Testosterona, nandrolona y anavar por favor! Y tambien hormona del crecimiento!

Yucca is up there as most calorie dense tuber in existence. Then they fry it.

But like I said before, natty bulking is fake. If you having trouble eating 3000 cals, eat some dessert. It's not like your body sees sugar and slow digesting carbs much differently. I mean it does when it comes to blood sugar but it sure doesn't when it comes to building muscle. There is almost zero research in the history of mankind that carbohydrates help with muscle synthesis. So why would eating couscous bring all the gains?

What your body does see is when you do thousands and thousands of reps. That's all you can do. Reps + extra meat. The rest is fake.

Syn,

EOY goals were
DL, Squat 3plate for 5 reps at least

Block DL
179kg x 1 PR
177 x 3
145 x 8

Squat
struggling
weight is fluctuating, 1RM isn't that good but 145 x 5 done

Bench
Goal was - 111 x 5
At this moment
107 x 3
109 x f

Will lower both squat and DL volume to 2 sessions in next 2 weeks and hopefully DL video in one of those sessions. Either way will post the goal sets on the 28th.

Till then I really want to get to 111x5 bench. What should I do next 3 weeks?

Taking 3 days off cuz need some rest.

BW - 87kg

So close to the goal but what would big shotta regs do in this spot? Upper body a lot or just do tons of benching with minimal volume except maybe direct tris work and pull ups?

I wanna finish these goals and then cut hard!!

Fat. Cut.

11/9
Bench 3x3 @235
Incline smith 4x8 @165
W1D3 pull-ups @178
6 13 10 6
Ab wheel 4 sets

Short workout, had to go work. But it's amazing what that smith incline, pull-ups, and ab wheel trio does to my upperbody. My whole upperbody turns into a walking boner with massive pump.

smith is good. NFI why it gets smh. It's got the same damn weaknesses as any machine does, it's not a replacement for bbs/dbs, but it works well for assistance moves.

1, 2, 3 and I think I like the looks of this country (whatever it is).

That is the correct order.

12/10
W5D4
5x200m @40s
1:00 recoveries

3:00 recovery
5x200m @42s
1:00 recoveries

Just awful again. I sound like a crybaby but every week this workout destroys me. I get headaches toward the end of the workout. You guys remember when I went scuba diving with a half closed tank and I ran out of air, similar headaches here.

Stuffing myself with pizza now, need a treat.

12/12
W2D1 pull-ups @174
6 13 10 8
Barbell rows 3x8 @135
Paused bench (2s) 3x3 @205
Incline Dumbell bench 4x8 @75s
Shoulder press 2x6

12/13
W6 D1 running program
Game over - surrender

1 mile run - 6:01

The program called for 2x800m @2:45 each. I surrendered and ran a mile instead. It was cold at the track and just wasn't feeling it.

Going to reset and start in the new year with the following updated times.

Current mile 6:00 min/mile
Goal mile 5:40 min/mile
5k race pace 7:45 min/mile
Easy run 9:30 min/mile


Yes I am disappointed I didn't finish the program. But you gotta be smart and adjust, new target much more reasonable and hopefully I won't feel like death every Saturday.

The good news is ankle, shins, achillles, knees all feel good.

Six flat at your age is really impressive

Columbia girl is perfect IMO. Why the preference for 5'6"? Around 5'0"-5'2" tall and 100 pounds sounds perfect for me (or at least me when I was dating women in their 20's). Different strokes for different folks I guess.

I mean she is perfect for spinning but not for kids. My guess is she 5'1" 95. Body is basically Veronica Rodriguez clone.

I got some work to do. I feel the gaps between my 5k pace, mile pace, and 400m pace are too large. MOAR cardio.

Yeah. Like I said perfect.

I finally tried bulgarian squats, 6x10x40kg with a barbell. It was hard. I thought it was killing my quads but actually my glutes have never been this painful 3 days later. What an exercise.

RIP

Lost to Colombian hookers and nomz

It's how he would have wanted to go.

I had started training for the tactical strength challenge last month. Everything was moving slowly, including my deadlift.

So I started doing squats again last week. Just three days ago I hit beltless 275 Hbbs, pretty easy. I was amazed because I hadn't really squatted in years. I also didn't get sore the next day. I was thinking I could hit a squat PR in 4 weeks, I felt so good.

Well you know where this is heading. Light pause squats today. Game over. Coming out of the hole I felt a sharp pain on my left side. Same exact spot as the right side that would always get sore after squats. I racked and did some unilateral leg press. A tiny bit painful. Then I went to do some Bulgarian split squats with light dumbells. Carrying the dumbells was one of the hardest things I have done, it was painful to carry 40s. But I carried on and did a set of split squats. Had to quit. Did some leg extensions and leg curls and headed to car.

Seemed okay. I lied down on couch for 30 minutes and I couldn't get up. It took me 10 minutes to get to the kitchen. I couldn't put the pitcher of water back in the fridge. It took me another 10 minutes to get back to the coach. Pain was 9/10. I have never felt worse. I lied down on the coach again for an hour. But I had some very important work to do. So I slowly get up and walk to the car. I was feeling better.

Drive felt fine but after a while the vibration started bothering. 45 minutes to the casino. Pain was 8/10 again. I got out of the car and stood there for 5 minutes. I got the courage to slowly walk to gift shop and get ibuprofen and a white rockstar. Put the cold can on my lowback and very slowly, like old man, walked to the pit. Played standing up and buddy texted me that 99% I busted a disk. I did some extensions and felt better. Won $3300 and slowly walked to car (little old man steps). Pain was 7/10. Drove home and pain was 8/10 again. Took me 5 minutes to get upstairs.

Now I am in the dark typing on my phone. Doesn't hurt when I lie down. It's 8 hours later. I stopped by McDonald's and ate two whole sausage egg and cheese mcmuffins, for recovery obviously. Calorie surplus fixes all. I am hoping it's all a bad nightmare and I wake up with "it's a false alarm guys."

Get well soon, kc.

...wait, this is loco's log? Oh, damn. RIP.

Playing poker is very important work?

In all seriousness, that sucks man. Hope it's not as bad as it sounds. Get well soon.