Meal 1
100g oats 400ml skim 1 scoop whey 100g chicken tenderloin, **** ton of frozen raspberries

Meal 2-5
350g rice, 150g green beans, 190g chicken tenderloin, +8g fat from butter for 2 meals and +8g fat from guac, apple with meal 2 and 3. I ate 90g carbs worth of sour candy pre workout with 10iut insulin humalog.

Stressful day at work. I don't even want to post diet because I ate so little. Poor sleep+higher stress=me not eating.

arms+delts
long rope triceps: 4 sets myorep matching 60kg24, 24, 24, 24
ez curls: 4 sets myo rep matching 20kgx31,31,31,31
single arm overhead extensions: 40kgx4 sets failure
long rope curls: 4 sets failure
leaning away db curls: 7.5kgx4 sets failure
pushdowns: 4 sets failure

Prone delt raises: 7.5kgx4 sets failure
cable side raises: 3 sets failure


Not my finest day. Couldn't sleep last night and felt tired and irritable all day today. The chest/back workouts are a bit taxing cardio and cns wise so hard to calm down afterword and get mentally ready for sleep.

I really love this split though even after just 1 week. I read that this is actually the "arnold split" and something that wasn't uncommon in the 70s. So from what I gather 50s-60s was full body, 70s was higher frequency hitting stuff 2x/wk with chest+back/delts+arms/legs/repeat type splits, 80s and 90s was brosplit, then 2000s was back to frequency but PPL rather than the "arnold split". Big Ronnie Coleman was apparently the first well known ifbb pro who did what was 6x/wk proto-ppl, except he did pressing movements for shoulders on his back day.

I'm old and work a full time job and have a good balance between upper and lower body so doing only 1x/wk quad training and omitting the 2nd full leg day is fine i think. I did forget to put hamstrings at the beginning of the workout yesterday, unfortunately.

I've always liked the idea of having "big arms", and when I say "big arms" I don't mean objectively big arms which I already have. I mean having them be a relatively dominant bodypart compared to the size of everything else. It's not helpful for winning a classic physique show; Cbum obliterates a lot of guys who have superior arms like Ramon or Breon, but just for how I want my own physique to look I like the more arm dominant kinds of physiques. I feel like if you wanted to just impress bbing judges you'd train glutes and hams way more than anything else.

If you want big, dominant arms look no further than your best friend synthol:

do those people

a) actually think that looks good
b) actually think they are fooling anyone?

they aren't taking synthol, just vegetable oil. They dont compete in bb.

Flex Wheeler 1993 or Patrick Moore also site injected arms and they look great. But by 1996 Flex wheeler’s arms started looking stupid from overdoing it. If someone is taking synthol effectively, you probably don't even notice it. Even competitors and judges cant notice.

I will pass bc i think injecting arms is really painful. From a bbing judge perspective i score very highly in terms of balance with the exception of erectors overpowering every other part of my back, just in my own subjective preference id like more arms.

yo, so got a legit question\

you got a wedding/reunion/etc in a week or so and you're currently out of shape and 10+ pounds overweight

would doing any of the things you do to cut the days before the event help you look slimmer for the event and all the photos that will be taken?