His log probably slightly more closely follows dr. mike recommendations. My exercise variation is much lower because gyms in China always have very very limited equipment.

I think it's a good recommendation for people who have done the first 6-9 months of barbell beginner training. At the start ofc you should learn basically physical movement skills and develop stabilizer strength and procioception; conventionally 5s on barbell training is great for this. About 6-9 months in, PPL and phase in more machines and dbs but keep in some barbell lifts. As you advance, slowly reduce out the amount of barbell stuff you do.

U/L or Chest+Back/Legs/Arms are also fine. Even full body is okay if somebody can do longer 90+ minute sessions.

Forgot to log yesterday night's training

Push
Incline cable machine fly: 30kgx22, 12, 25kgx10
Superset with Pushups: bwx20, 11, 9
flat db press: 30kgx14, 12, 10
DB prone raises: 7.5kgx4 sets failure, first one was 22
Pushdowns: 25kgx21, 3 more sets myo rep matching

Posing for about 12 minutes

This felt really good and pain free. I guess I need to just drop that machine press. There's 3 more gyms in walking distance and several in biking distance; I'll find somewhere else to do my push workouts and find a place with either a fly or machine press or cable apparatus I can do first. Obviously my gym has a cable appartatus, but only one and its constantly zerged down by trainers exploiting clients on it. Our incline cable fly machine is gay af and I'd way rather do some normal fly but our normal fly is terrible. Not a problem we'll figure it out next Monday.

I really hope when I move to Hengqin/Macau I have a suitable gym. If not this school gym is about to have an employee drop several thousand USD kitting out his own school's gym largely for his own use.

Steps were 25k yesterday. today I'll be lucky to get 14k. I was busy all morning and now the weather is really hot and I don't wanna go out and do it!

Pull

Pullups (strapped): bwx16, 12, 9, 7
Chest support t-bar rows: 1.5ppsx16, 12, 10, 9
HS high row: 3 sets failure kinda forgot
EZ curls: 20kgx25, 3 more sets myo rep match

cardio: 30 minute biycle ride home

Steps: pitiful 12k

Going great! Got some posing video will post either screenshots or upload the whole thing at some point. I'll start a lil peak for a photo shoot around June 13 start carbing up maybe 800g per day June 13, 14, 15. Not going to mess with diuretics probably but I do have some hydrochlorothyazide.

Tomorrow hoping 20k steps, maybe 12k before the workout and then 8k after and then sit at my ****ing house and play games and be a teenage boy nerd for a few hours.

I'm not gonna get up to date for a bit, but slowly grinding this. I was at Lake **** with my (multi)millionaire internet chatroom friends.

This quote is prob the most salient thing I've read from you in quite some time and from anyone in general. So much of being a "winner" and "successful" in my life stems from just not ****ing up things. I don't mean making the correct decision or being super great at anything. More like "Oh wow. This is a giant pile of ****, maybe I shouldn't dive head first into it." One of the main things n00bs fail to understand is just taking the easy wins and not doing weird ****. One of the guys I saw again is around my age and been a wagie his entire life. He will retire well before 50 with 5m+ in the bank. He isn't a genius (tho he is a very bright man). He just didn't do stupid ****, worked a job, was good at it, and worked the plan.

This literally applies to anything. Not being a derp is 90% of being ****ing brilliant at anything.

I needed to read this post this morning. I did my 10k steps, went home, napped, ate, then got ready to go to the gym. My steps felt very heavy; just walking felt like a huge exertion. I arrived at the gym building and decided "nope... we're going down to 5 days/wk and only one leg day per week until cut is done". Fatigue management is important in the offseason, but its even more important when you're in a huge deficit for months on end. I've been dieting since literally November 2023 with a cumulative 5 weeks off. You can't undo all the systemic fatigue from stimulants+high steps+cardio+deficit for that many months with a one month break and then a 5 day break... Digging in too deep and getting too fatigued will just make fat loss harder, and there's no show coming up.

Went for a walk in the park to get to 16k, went home. Played some video games.


I'm having a problem where I feel very mentally tired during the day, then as soon as the sun is about to go down there's a surge of mental energy and I can think clearly and fast all the sudden. My body still drags but I feel like my mind finally wakes up at around 7:15pm. This is probably connected to being on clen+caffeine+yohimbine for several months straight, longer daylight cycles in the summer, the fact that I usually train around 6:30pm. My circadian rythm all fuxxed up. Diet ends 6/13 and I'll start adding calories and get a photoshoot in weekend of 6/16 which was the original show date.

If anything you could use that to support your POV. If you get on the sauce, your life expectancy goes down to about the average sedentary, obese, doesn't even lift American male.

The last time I remember him doing that was DK Metcalf? Are you saying DK is not natty?

Melk,

It is a pretty w/e argument where no one is gonna convince anyone else of anything. Why bother?

Also, loco has a pretty long and weird history of posting racist fetish ****. I think quibbling on this point is also p w/e. But race is a social construct, much like gender, if hero thinks he got his great genetics from being black, k w/e. Clearly I achieved my math ability and smol pp from being azn and not just actual work and poor genetic lottery.

Jopkes aside (other than race being a social construct, which it clearly is) this is a prime example of weird mental masturbation we all like to engage in but doesn't benefit anyone. Who ****ing cares?

All genetics, all natty baby. You just don't understand the power of bbc, white cuckboi

Ronnie Coleman was natural here. He said so himeself. He probably barely lifting weights; he didn't even know what steroids were in 1991. He probably just ate Mcdonalds and fried chicken, got paid to fly out and f*ck white wives for his cardio, and did some pushups and pullups to look like this. That's just how black genetics work, okay?