Deadlift: 180kgx5x5
Hamstring curls: 35kgx12x4
Hyperextensions: bwx10x3

I'll play around with it.

Shoulders+chest

Locke 3
DB external rotations
Cable side raises: 4x10

Chest press decline machine: 55x21, 12, 40kgx12, 16
Machine flies: 10kgx10x4
Incline db: 20kgx10x4 (paused ofc)
Pushups//Incline cable flie machine: 4 rounds pushups went 10,9, 5, 10


I'm about 14.5 months out from the show and want to give myself about 4.5-6 months to prep. I'll prob pick a show 4.5 months out and do multiple shows if I can't win the first one. I am winning a classic physique overall summer 2024 damnit. I'm shortening the summer minicut to 4-6 weeks instead of 8 and it'll be more like "give myself a break from forcefeeding 5 days per week and up da cardio but no stimulants" rather than an actual cut.


I like this way of chest training. It's sorta EV gonna EV but not really it's pretty hard actually yet very unlikely to really stress my connective tissue/shoulders etc. Maybe just keep with this approach instead of even thinking about recovering and going back to lifting heavy dbs as first lift. This CP machine ****ing snaps, I get such a crazy contraction in my chest but admittedly much less delt and tricep activiation.

Back

NG pullups: bwx10, 6, 5, 5, 5 ???
Underhand rows: 60kgx12,10,12,10
Unilateral pulldowns: 1.5ppsx12x4 paused
Machine row 1: 40x12x4
Machine row 2: 20x12x7 30 sec rests

Gym clothes+shoes BW was a staggering lifetime all time high 107.5kg. I had mcdonalds breakfast this morning 2 sausage egg cheese mcmuffins, 2 hashbrowns, 2 pineapple pies (they don't have apple pies in China)

My "real" morning fasted bw is still around 100-101. Still the added weight made my pullups pretty lol. Kinda sucks that I don't do heavy db/bb pressing or bb squatting because those numbers tend to go way up the more bloated you get. Stuff like split squats, pullups, and even sometimes deadlfits just get harder with "fake lbm" and water added.

But how much did you los.....oh, my bad.

That's like 1% of bankroll, though, amirite?

Congrats on weight pr

Quads
Static lunge/split squat: 12.5kgx15x4
Leg press: 2ppsx20x3
Leg extensions: 12x4

Feels like just the right amount of volume. My hamstrings were still very sore coming into today's workout and i still get some ham activation on lunges+leg presses. Motivation is still consistently really high. Sleep was excellent. I invested in a ton of OTC stuff for sleep including ashwagandha, melatonin, 5-htp, GABA, ZMA, L-Theanine, and Berberine mostly for insulin sensitivity but I heard taking it before bed can benefit sleep quality.

Arms

Hammer curls: 15kgx12x5
Pushdowns: 25kgx31, 12, 12, 12, 16
Ez curls: 20kgx12x5
Single arm overhead tricep cable extensions: 10kgx10x4 each side
DB skullcrushers: 7.5kgx12x5
DB hammer curls seated: 7.5kgx12x5

I was feeling very tired today so I went easy. I was overall much more sore this week compared to last despite it being the second week back. My hamstrings are literally still sore from monday, but it mgith have been the novel stimulus of hyperextensions.

BW stable around 101.x-102.x morning fasted. Getting some good solid growth, appetite is high. Made a new baked chicken breast recipe I really liked. I was doing the sear+bake method but eh..... kind of a hassle. Now just a "wet rub" for 30 minutes then in straight in a pre-heated oven for 16 minutes and it turns out super tender and delicious. Pan fry then bake method was a lot less consistent, too.

I have a feeling the next two weeks of deadlifts might be 'gladiator soundtrack gun to your head last set RPE 9.5 40 minutes to finish a 5x5' kinds of workouts just from high fatigue.

couscous>>>white rice ainec. I only ever buy Thai or Basmati rice so the price is not even that much more expensive too. Can still cook it in the rice maker just the same, too.

I assume your criterion here is something other than taste.

Couscous is great, but definitely lacks the versatility of rice.

https://www.seriouseats.com/couscous...rd-dill-recipe

This is prob my fave recipe.

Rice blows. It's a bodybuilding staple because bodybuilders busto.

The legume is king of all foods.

I wonder why they have all carnivore diet. Seems like all legume would be superior. Get fat from peanuts. Drop bombs all day, possibly live forever.

LOL loco. Everyone thinks rice tastes great. Yeah, it's not ideal for maintaining the Greek statue. I'll give you that.


Legumes are great, but they're labor intensive AF to prepare well. We can't all be married to Mrs. kc. I'm sure her legume preparation is top notch.

What legume dishes do you make yourself?

Legumes fine out of a can. Lol.


What rice tastes good? I once had edible Jasmine rice. In mexico, rice is so nasty they have to add fat and also make it orange with spices so it can be eaten. Also got to fortify it so it's not the equivalent of drinking sugar water.

Poorsgonnapoor

Ahh, I forgot your taste buds are busted.


Also pretty much all rice tastes good when seasoned and/or served as an accompaniment to a larger meal.

I guess eating plain rice straight out of the rice cooker without anything else isn't great. But if that's what you do, then you're doing rice poorly.

What about nigiri? I assume you're a sashimi bro, but do you actually think nigirisushi tastes bad?

Lol what? Rice is delicious, and we eat tons of plain white rice from the cooker with many different meals.

Beans take a bit more work but aren't difficult by any means - easy enough to make a big batch on the weekend.

Yeah, me too. The bolded part is key and I referred to it myself.

I was imagining a bizarre scenario where you had rice straight out of the rice cooker and literally nothing else with it. I'm not exactly salivating over that and that's the only context in which loco's criticism has merit. But no one does that. Or at least they shouldn't.

lol fancylads. This is bodybuilding we're talking about. Micronutrients and macronutrients for couscous as better, taste is neither better nor worse, it's not very flexible but I am eating 6oz chicken breast or 6oz ground beef with most meals so wgaf. We're talking about what you put in your 3 tupperware containers you bring to work every day.

If I want a fancylad meal I'm dropping $50 on a western hotel buffet

Let me guess, you also think McDonald's fries are better than in n out fries? They taste nothing like potato, some weird salty fatty concoction.

You probably like sticky rice and rice desserts.

Yeah my grandma use to add sugar, milk, and cinnamon and warm it up with rice. I was a fan.

McDonalds Fries >> In n out fries. Everyone with functioning taste buds thinks that.

Wrong on the sticky rice and rice desserts. Hard pass for me. Even your grandma's recipe doesn't sound particularly appealing to me. I have a general dislike for all common rice desserts. Even rice crispy treats are meh.

I guess I like Nestle Crunch bars. I could eat infinity of those.


Also I'm a bit surprised that you didn't throw your usual "dogshiet with a bunch of fat and sugar will taste great" point in there. That must have taken considerable restraint.

I'm afraid hotel buffets, by definition, are not fancylad. Even the "fancy" ones. Food snobs will rightly look down on them.

https://youtu.be/7XUHmxx4_dY

Got sick again... was just sick 3 weeks ago but I feel less bad since about 1/3rd of my school is also sick. I'm still resolved to the "deadlift every week unless I'm in the hospital/on a plane" lifestyle though. I'll slam some NSAIDs and see how I feel today. At the very least I'll do 150x5x3, but if I feel sorta okay I'll do 160x5x5. Then maybe be a donk and pretend I did 185kgx5x5 this week and leapfrog up to 190kg5x5 next week to where they respect my raises.

BTM2, when you are already fairly large gaining (the good kind) of weight gets considerably harder. I'm managing though. It got a lot easier when I got the lean ground beef and when I developed my new easier/quicker/tastier baked chicken breast recipe. I'm sure it'd be easier in a CILIVIZED WESTERN COUNTRY but eating out all the time here is just asking for digestive problems, even as an 8 year veteran who is more acclimated to the bacterial environment. Another big thing that helps is drinking lots of juice with meals. Sam's club just got these 1L spirulina bottles for about $5 each. idk if spirulina is really some micronutrient superfood but it really tastes good so I drink it.

I struggled to gain weight for a long time. Then I succeeded, but not in a good way. If you want to get a larger waist, I can probably give some helpful advice.

They are amazing, especially the fancy Sunday ones, but not because someone uses an autistic word to say "foam" and insists on randomly using french pronunciations for words loaned into English. (It is not Mish-E-lan. It is the same ****ing thing as the tire.)


Also, legumes out of a can is some real ****ing self-loathing. If you can't tell the difference between even a shitty dried bean and a canned bean, oof.

To Monte's point, beans do take forever to prepare (most of which is letting them sit in salted water), but it is trivial to prepare a giant pot of beans and reheat.

Been pretty sick. Maybe another covid wave or a variant or something. Had the same kind of body aches/chills but less severe and shorter duration. Decided it's just gonna be a deload week and back to work on Monday. Missed one day. Oh well...


Deadlift: 140kgx5x3
Pulldowns: 4x10
Hamstring curls: 5x12

That's all I coudl do. Felt extremely tired just from that.

Sucks because I was just getting some momentum going and its probably gonna take me 2 weeks to be back to normal after being sick like this. Oh well....