Thanks man! I cannot exactly assess why I can’t front lever. My pulling strength is sufficient as is my lower abdominal (from testing dragon flags) yet no dice.

Super excited for the fall after getting robbed of trips last year. I’d love to make it out your way.

That's.... lean. Nice work. Natty?

I'll show you around if you make it out this way. We have a never ending supply of rocks to fall off of!

What are spots are you thinking of hitting up?

Looks pretty lean but height and weight is important. It's also important in ruling the natty or not question of Arjun's.

If I recall correctly, this is guy close to the Ant División. So if that's still true then surely he is 11-14% bodyfat, which would be a little bit leaner than me. And about as lean as I would get for my marathon.

What the **** ever lolololol....he is no more than 7% body fat.

The fact that y’all even suggest non natty is a compliment lol. Gents I’m on three different immune suppressants I’m about as natty/low-T as you can get.

I’m also a manlet, 5’10 140lbs. There’s a reason I didn’t put any lower body pics as my legs are a dumpster fire post quarantine but I found some really good exercises and think they’ll bounce back. But Loco’s legs put mine to shame.

7% is super lean, like nearly bodybuilding contest stage. The more I’ve learned about body composition the more I laugh at what I thought I was in the past. I used to think I was 12-13% when I was more like 18%.

Here were my thoughts before anyone posted

Yeah that's Ant Division, Floppy welcomes you. I also believe he is 5'10".

I meant the comment of height and weight because I hadnt seen an update in forever. And if we had that, then Arjun's comment would be automatically answered.

Here is the thing, we all have seen the natural bodybuilder study. These guys tend to have good genes and still are mostly tinybros. So that's always the first thing to look at. Sure, sure somebody could be on light disages of TRT but even there we see a couple of the old strong farts around here in the 200lb+ region.


But another take from this is how developed you have gotten your chest. And mostly with 50lb dumbells. I mean you hear it around here, people cry all the time about genes or looking like shiet and they never get their facking reps.

There was one guy who discovered the magic of Hammer strength equipment. Said he got 3x10 or 4x10 in at high RPEs but it felt "easy" and that it was fast, maybe 10 minutes total.

Yet this guy has serious logged about 30 reps for chest the last 4 months. It's like WTF. You have the Keys right in your facking hands. Drive the car!!! Get your reps in. Instead it's oh man, gym was picked I logged a set of squats and left. Oh gym was too hot, did some squats and left.

But here we have Spenda building Arnoldian like pecs by consistently getting 50+ reps of chest twice a week. And it probably takes 30 minutes total a week!!!!!

Amazing. The realities of natty training are sobering, but when you see them for what they actually are, they are facking beautiful.

It was definitely meant as a compliment. That's super impressive natty, and even if you were on something - who cares, you look great.

Your back could still be way better though. Need rows that you can feel. Try banded 1-arm rows, athleanX three point supinated rows or Meadows rows. You will see those lower lats start to pop.

Lowerbody? No comment.

Just take me to the best v3’s ya got and I’ll be happy.

Yea man the biggest thing I realized with chest is you have to milk the eccentric and get a big stretch at the bottom with a nice pause. Those 17 rep sets are HARD, they take like 90 seconds but yea I can do those quick chest workouts in 20 minutes. But mind muscle connection, pump and DOMS are all present. Yea back is super hard for me historically to feel. We will see as I start gaining again if I can regain some size there.

Thanks definitely took it in a positive way. I was working with awful genetics (entire family is morbidly obese) even before I got my autoimmune disease so anyone even suggesting that is incredibly positive to me.

Who cares about the precise percentage? You are shredded AF. Great job.

Trip was great, this morning not so much.

I used to travel every week for my job. Like clockwork I’d come home, unpack my carryon bag and stow it away. Well being the first trip I took in a year I put that seemingly small task off until this morning, where I managed to kick the crap out of one of the wheels on the way to the kitchen in the dark.

I’m 95% sure my toe is broken, if it worsens tomorrow I’ll go get X-rays. I’ve been able to do about an hour of walking and got in a light chest/delt deload session as well but tennis shoes hurt it much more than sandals. I had planned on climbing 3x the next five days before my next vacation but now I need this to heal up enough to chase my nephews around next week.

Incline DBs 3 sets x45’s
Cable Chest flys 3 sets x40
DB side raises 4 sets x15’s

Maybe a miracle occurs and I wake up tomorrow to a better toe situation but seems rather unlikely. It’s only gotten worse throughout the day. Should be able to keep lifting but there’s no chance a climbing shoe is a good idea.

Too early to tell if I sucked out and my toe isn’t f’d but it’s somehow both better and worse than yesterday. Better in that the nail isn’t black anymore and the overall pain is gone. Worse in that there’s a very obvious spot where it hurts and is swollen which the Internet tells me is likely a fracture.

Anyways, managed to find an old pair of shoes that are slightly too large which don’t hurt the toe to wear. Allowed me to get in a full body deload workout.

7/8 (4+ RiR)
2x underhand chins 10,8xBW+15
3x one arm negatives 3 singles xBW
1x overhand chins 7xBW
1x BB RDLs 9x115
2x seated leg curls 10,9x90
2x smith machine squats 7,6x115

I don’t see how the Helms/Nippard’s of the world do full body in one session. Even with a lot of reps in reserve I felt like the later sets were pointless.

Couple more easy deload workouts. One more until another vacation then I’ll likely start a new 6 week meso. Did my workout today at the climbing gym but my toe is improving but not good enough to put in a climbing shoe.

7/9 (3+ RiR)
Flat DB bench 14,11x40’s
Cable fly’s 12,10x30
Seated DB Press 14,11x20’s
180deg DB Side raises 12,9,7x10’s
7/10 (@8, 3+ RiR)
One arm negatives 3x1xBW
Overhand chins 9,7xBW
Underhand chins 8xBw
20mm hangs 4x5sec 1min rest

Toe saga continues, it was getting better but the nail is definitely trending for ingrown status.

Last deload workout before vacation, then back on a new mesocycle next Saturday.

AM (3+ RiR)
2x 30deg Incline DBs 14,12x40’s
2x cable flys 10,7x30’s
2x DB side raises 14x15’s 12x10’s
2x cable curls 11,9x30
PM (4+ RiR)
2x BB RDLs 11,9x125
2x Seated leg curls 14,9x80
2x Leg Press 15,11x110

Vacation was a dumpster fire food wise. I confirmed once again my dietary discipline comes from not buying or being around tasty foods, not my ability to refrain from eating them when present.

Toe is better but I’m going to lose the nail eventually. Didn’t hurt in my less aggressive climbing shoes today.

Have two more 48 hour trips this month. That’ll make 14 total nights away from home. If I end July at like 85% physique/fitness of where I started it I’ll be happy.

7/17
AM Apartment gym (3 RiR)
3x Flat DB bench 14,11,8x45’s
2x Cable flys 10,9x30
3x DB side raises 18,15,12x10’s
2x DB Tricep press 12,8x20’s

PM climbing gym
4x5sec 20mm Hangboard
Bouldering 45min
3x seated leg curls 24,19,15x60
2x seated leg extensions 15,11x45

Decided I’m gonna mess around the rest of the month with more short sessions. Since I’ll have a couple other interruptions due to travel it seems as good a time as any.

7/18 (3+ RiR)
AM
2x Underhand chins 2x5xBW+45
3x one arm negatives 3x1xBW
1x overhand chins 7xBW
PM
3x Hanging knee tucks 8,6,6xBW
3x Rear delt machine 11,8,7x60
3x incline DB curls 17,8,7x15’s
3x elevated single leg calves 10,9,8xBW

I seem to have lose a nail recently, and the other big toe looks a bit ropey. I'm not really sure when it happened, but it doesn't seem to affect my climbing, so I am treating it as minor. (I think it's the combination of climbing and diving that causes it.)

Since my left foot is ever so slightly bigger than my right, my aggressive shoes have made my left big toe look pretty ugly pretty much for the rest of my life. Even during Covid when I didn’t for 3 months it didn’t improve lol. Oh well no going back now.

Another week of ezpz deload type workouts are in the books. My last bit of travel got canceled due to Delta variant raging so I’ll start my new meso next week.

Goal is to run this block for 5 or 6 weeks, using autoregulation to determine if the 6th week is a good idea.

Diet wise I’m going to attempt to operate close to maintenance to prepare for my longer bulk starting in September. Guess as of now is maintenance is 2,100 calories a day. It was 2,400 during my diet but I was forcing myself to do 90min of walks a day to make sure NEAT didn’t plummet.

Main goals
-start fingerboarding again
-add leg and arm volume
-move chest volume to maintenance
-bias back more for strength
-climb 2x/week minimum

Day 1 in the books, let’s gogogogo.

W1D1

AM (2-3 RiR)
Underhand chins 11,7,7xBW+20 (166.8 TSW)
One armer to unsupported negative 3x1x15” knot @8
Underhand chins 8xBW
PM (2-3 RiR)
2x BB RDLs 10,6x135
2x Seated leg curls 9,8x100
3x Rear delt flys 15,8,7x60
2x Incline DB curls 20,9x15’s

Exploring keeping my hamstring work more in the 6-12 rep range this meso. We shall see how it goes!

W1D2

3x 30deg Incline DBs 15,9,8x40’s
4x side raises 26,14,10,9x10’s
3x CGBP 11,8,8x70
2x Cable fly’s 15,8x17.5
2x smith squat 8,6x115
3x smith calf raises 14,11,9x135
2x seated leg extensions 14,9x50

Got this done in 45min, so cardio?

W1D3 rest

W1D4

Took today off from work, trying to do a better job of taking PTO when I feel like it.

This is my pull “intensity” day. I’d rate everything around RPE 8-8.5. Plan should be over they mesocycle to go from 8 to 9.5.

AM Home @8.5
Underhand chins 7,6,5xBW+45 (190.0 TSW)
Rope one armer to unsupported negative 2x1x25” knot
90deg lock off 2x5sec

PM Climbing gym
20mm half crimp 4x6sec @6
45min bouldering
3x rear delt flys 15,12,7x40
3x seated DB curls 15,10,9x17.5’s

Bouldering went surprisingly well seeing how I think I climbed twice in July? Sent double digit V4-V6’s which means the set has to be super easy.