Legs
5 mins bike knees warmup
FS: 80kgx8x3 bit of pain on first, less on 2nd, none on third
Rear Foot Elevated single leg: 10kgx10x3, static lunge 10kgx20 each side
Various leg extenions
Hyerpextensions: bwx10x4

Rear foot elevated is far better/harder because of more rom. I want to do it instead of static lunge, but I need to experiment with a more comfortable setup.

I swear my elbows magically got better doing light reverse ez bar curls and hi frequency low rep chinups. ymmv.

I definitely should try reverse curls, as hammer curls even done heavy have definitely helped.

Lateral or medial epicondylitis?

Doing lighter weight zottman curls might be worth considering too - more for variation and engaging the forearm rotators for actual rotation. In nearly all weight lifting exercises you never engage rotation muscles - they're always in a static contraction for stability.

how do you plan to progress from here when the progress stops?

I think 5/3/1 is pretty good in general for just not sucking and being pretty OK with pretty dece lifts.

I wanted to hit that incline press pr today, but my elbows hurt so did my dl sesh today instead of friday and arbitrarily did lighter weights more volume on back accessories.

Incline press: up to last warmup of 80kgx1
Deadlift: 172.5kgx2x4, x9+1f below the knee failed
Barbell rows: 60kgx10, 65kgx10x4
Close pulldowns: 120x10x5
dumbbbell CSR: 16kgx10x5

Hammer curls: 18kgx20, 8
Reverse curls: 2 high rep sets with 17.5kg straight bar
High cable curls: 2 sets

Cardio: 16min bike level 2

If I can be smart, I will give up on the short term incline press pr for a while, don't train push until next Friday, do it with somewhat medium/submax weights but not a deload, and back to heavy training the following week.

This is mostly theoretical programsturbation from me.

On the other hand, the practical chances of me ever completely stalling out on 5/3/1 is pretty low. It's far more likely I get lazy, busy, injured, holidays, etc. and go back to square one.

Last night:

Leg extensions: 20x5
HBBS: 90kgx10x4

Today
Incline BB: 87.5kgx11, 70x11,6 shorter rests so reps down on downsets
Flat DB: 38kgx10x2 took long rest talking to somebody
Close pushup: bwx10? forgot
Chest press machine: 125x12

Side raises: 3 sets didn't count
DB L reverse flies: 4kgx3 sets

Hammer curls: 18kgx18,8,6
REverse curls: 17.5kgx2 sets high reps.

Getting lean enough to where small changes in nutrition/hydration make huge differences in how I look by the hour which is kind of a mind****. Sometimes I believe I'm way behind scheudle and too fat, sometimes I look like I'm nearly ready to step on stage.

Elbow was good so I went for the PR early. Thrilled I got it, maybe coulda tried 12 but was too *****. I think on the other push day I'm going to always start with a machine that's more chest and less tricep dominant as a way of minimizing stress on elbows. Also moving tris to back day and bis to chest day just because, doubt it'll make a huge difference.

good job

Barbell rows: 92.5kgx15, x8,7
Pulldowns: weird machine "160lbs"x13,8,7
DB CSR: 16kgsx28,15,11
Tricep cable kickbacks: 4 sets
DB kickbacks: 1 set

cardio: 10 mins bike

mega pr on rows. bw fluctuating like crazy these days but I'm looking much more ripped. Pics in the same spot/same lighting/camera Monday night (tuesday for you guys in the west).

Also had my first huge cheat meal of this whole prep. All you can eat American style bbq. It would have been considered very bad in America, ofc, but here it was amazing. Still doesn't hold a candle to even a really common chain like Dickeys.

Had a cough but not quite "sick", had to skip the friday leg session nonetheless. Performance was down today still because the cough is still lingering, but not totally eviscerated like when I get truly sick.

DB flat press: 40kgx15, 34kgx15, 9 or 10 I forgot
BB incline: 70kgx9, 60x5,5
CG pushups: bwx7, 4
Side raises: 4 sets, first set 31
DB l flies: 3 sets
Cable kickbacks: 3 sets
DB skullcrushers: 6kg dbs x15,11

Took another set of practice poses today. I'm still getting the hang of side chest and side tricep, just seem awkward looking.

BW was the lowest it's ever been in a while. 91.5kg morning!! 11 weeks and 6 days out ahhh!!!

New diet:
Meal 1 oats+dried fruit+1 scoop whey
Meal 2 Chicken breast, mixed nuts, avocado
Meal 3 (intra) gatorade+2 scoops whey
Meal 4 350g (measured raw) sirloin steak+vegetables
Meal 5 (if needed) 5 eggs+cheese+salsa.

Meal 2 is from the equivalent of a meal prep company "salad restaurant" right next to my house. Costs about $3.5 delivered. Not sure what the calories are. As soon as my cough goes away, I'm starting fasted morning stairs cardio eeevvverry morning at least 15 minutes on longer work days or leg days, 30-40 mins on easier workout days/no workout.

oh, if anyone has trouble with oats causing indigestion, I learned a trick. Soak the oats overnight in milk/water. I have no idea why this works.

Lotta pics

With almost 12 weeks to go still, looking good! You have a posing coach? Or anyone there? That would be worthwhile imo.

I used to train at a gym with a ~20 year old Chinese guy who's life path is bodybuilding/personal training. He has a coach who used to be somebody in Chinese bodybuilding (???) and so me and a few other bros/broettes will pay him a visit and learn about how this is supposed to be done. Front double bicep is still a mystery to me, it never looks good no matter how I do it.

Might delay the DLs until wednesday to give myself time to recover from the cough b/c I really want to match reps on 175kg DLs.

If you are already gonna come in and just dwarf your opponents, it's seems like spending time learning to pose would have by far the best ROI at this point. Certainly a lot more than whatever would be marginally gained from finally finding the "optimal" program.

THICC

Dad goatee game also on point, so I assume your girlfriend is expecting; Happy Father's Day!

Those juicy, juicy drumsticks tho! Looks shopped, tbh.

My god. Splooge.jpg

I know nothing about BB poses aside, but I have watched that Arnold doc about twenty times. So having established my expertise, a real question.

Neck position okay? Looks to me like you are craning your head forward.

Yeah def, I'm practicing them every morning too now. GF was laughing at me while filming because I gas after like 2 minutes of posing.

There is a 120kg fatty I met nearly 3 years ago who's doing it. He's a delusional fatty still at 12 weeks out with no sign of abs and probably needs to lose about 35kg, but does have a lot of muscle and I'm expecting extreme idiosyncrasy in judging so who the hell knows. Nice guy though.

In which pose? In side tricep/side chest, that's what it looks like when I crane my head backward. Maybe just angle. I guess in that front tricep thing it's a little forward.

All of them in my view, but I have no idea what you're doing. A little forward neck tilt may be a natural expression to each pose.

Back+bi
DL: 175x2x4, 175x10
Barbell rows: 65kgx10x5
Underhand pulldowns: 95lbsx10x5
DB CSR: 16kg dbsx10x5
EZ curls: 20?kgx20x3
Reverse curls: 17.5kgx13,8


Cough has been horrible. I had and have no other symptoms, and went in planning not to DL but convinced myself to stop being a ***** and got rewarded with a 1 rep 2.5kg pr. I think the cough is maybe from dry air or pollution or something and not an infection or there's no way I would have PRed or would have had other symptoms.

Waking up at 91-92kg. I still think 83-84kg will be my target weight, but holy **** I'm looking veiny already.

blue air + respro

Sorry to keep harping on that, but at least it's been close to a year (I think)

Looking ridic good Evo.

Emo doll needs updating to get rid of some clothing and to shop bigger quads in.