legs on friday

Leg extensions: 3 sets just warmup
Hamstring curls: 4 sets of 20
HBBS (!): 8s pyramiding up to 120kg didn't have my belt, stabilizing and walking out felt hard, squatting felt ez
leg press: weights between 150-170kg for 5 sets of 20
hyperextensions: bwx10x3


arms on saturday afternoon
hammer curls: 10s up to 18kgs, 12kg backoff set for 20
dual rope pushdowns: 30kgx17, 18kgx12,9
cable curls: 30kgx2 sets failure
unilateral cable overhead tricep extensions: 14kgx15,12,10
Cable kickbacks: 14kgx3 sets failure

15 minutes posing, only 10 minutes cardio but did 50 minutes fasted am

Going to alternate starting with rfess and HBBS hopefully. Next time I hbbs, I'll take it slow and do the same workout but add a backoff set of 15-20.

Biceps and forearms, especially on the left side, feeling chronically underrecovered and sore, so I reduced volume on curling.

I dropped tren about 15 days ago now. I was using long esters this go around. Everyone loves to **** on gh15 and he was indeed wrong about a lot, but he's right about tren enanthate. It's pure side effects in a bottle. Insomnia and night sweats got bad. I'm going to re-add trenbolone acetate a little later. I feel a lot better and more normal and performance is up in the gym. The pre-contest PED that makes the biggest visual+performance difference that you can really crank the **** out of is winstrol. Tren you run it too high it will **** with your sleep so much you'll just end up going backward. I could fall asleep no problem, just couldn't remain asleep more than 90-120 minutes at a time.

Had a weird dream that since SHW class goes on stage last and they added women's wellness, some "model goddess" division, and classic physique this year, the shows run about 8-10 hours. In my dream I fell asleep in the hotel room I booked at the venue and didn't make it to stage hahaha. It'll be an adjustment b/c usually you go on stage in the morning.... this year I'll go on stage at like 6-8pm probably, so I guess I need to get used to sleeping in late that week. The week before is a national holiday here.

https://www.instagram.com/p/CD87aHTDjc6/

A modern example of somebody doing exactly this. His bf% is already stage ready, now it's just playing around with water and glyocgen through diet and PEDs to achieve the best look possible at that low bf%. This kind of look is shredded but flat. It probably just looks like wow omg muscles abs lean to non bbing fans, but note the lack of vascularity coupled with all the signs of lean-ness. That's a good sign of extreme glycogen depletion. Glutes also tell the story; if you can see striations on the glutes, bf is probably about as low as it's going to be or very close. That with low vascularity means depleted but very low stage ready bf%. Swiping over you can see his current diet which is insane amounts of food and no cardio, so he's basically doing a mini-rebound going into this contest.


I feel things are going poorly on my end. I can't shake the feeling of "this is pointless/why am I even getting on stage". First and second time out you get to be with a 5'7 115kg offseason guy who literally squats almost 800lbs in wraps and has totaled 920kg in wraps. That feeling like "it does not matter what I do, I cannot hope to win and may not even have any power to improve my placing" is not a good one, but I just gotta remember I'm not trying to win a show, I'm trying to strip off as much bf% as possible to set up for sustained muscle growth at a more responsible surplus such that I don't need to take time out to cut for an extended period of time. If I didn't have this futile feeling, I'd probably be running 700mg/wk of tren ace, but because I do it's like oh **** it just run 175/wk and actually feel good b/c it won't be the difference between winning and losing anyway.


Latest diet

M1
1 cup oats, 1 cup milk, 1 cup egg whites, 1 cup mixed berries 1 scoop protein 1 tbsp almond butter (about 700 cals)

M2
200g chicken breast, 1 cup rice, small avocado (about 600 cals)

M3 same as 2 (600)

M4
2 piece of toast, 2 eggs, 1 cup whites not french toast I like it regular toast(about 500 cals) veggies with this meal only usually

M5 same as M1 (700)

about 3100 calories, good balance of all macros. I should be digging deeper, cutting more calories, doing ECA daily, and upping cardio... but I'm being stupid. Cardio is way more sporadic. Some days as much as 90 minutes, some days as little as 30.

My weight was down to 91.6kg which is a pr. I will probably be around that weight on stage because I will be adding superdrol at 20mg/day at 4 weeks out and that tends to add a bit of bodyweight from more glycogen uptake even in a cut.


Coming out of this prep I plan to change only meal 4 to something "fun" on training days only (real beef hamburger, beef fried rice/noodles, salmon, sushi, muslim beef noodles, etc) and up oat+rice portions but keep the structure of the diet the same. 2 oat meals, 2 chicken+rice+avocado meals, 1 fattier protein meal with a different carb source than rice.

Chest+delts
incline db: 30kgx14, 26kgx9, 10 finally no pain. Weak as a kitten and lost an incredible amount of strength from cutting + not being able to train chest for so long.

flat db: 26kgx9, 5
machine press: 2 sets
Cable flies: 2 sets

side delt cable raises: 5 sets failure, first one 43 reps
rear delt raises: 4kg dbs x 3 sets failure

cardio 20 minutes. Cardio area in this gym was too hot.

BIG NEWS: My show got canceled... or rather moved to a different city and had the prize pool greatly expanded. 200k rmb total prize pool between all classes and divisions, with 50k rmb of that going to men's open first place bodybuilding. 50k is like 2 months salary for a very good male trainer or an semi-attractive female trainer. It is basically certain I will be the only guy in my class not doing anything fitness related for my career. Trainer skill is irrelevant for females, only looks coupled with the capacity to alleviate the woes of 45 year old bald obese chinese middle managers who have been married for 20 years and need to escape into a fantasyland where a thin attractive young girl is interested in them for anything but their wallet. I think there is a lot more skill involved in group exercise class leaders than pts when it comes to ladies in this industry in china and the more engaging and fun ones rightfully make more $. Makes sense... group ex people are overwhelmingly female so you can extract money through sex appeal, gotta give them a good combination of exercise, entertainment, encouragement, and camaraderie.

It's about 1.5 hours from my city. New show date is also 10/24 instead of 10/11, so I have a bit more time now. I'm expecting to be on stage with multiple IFBB pros which is cool.

I went to one of my more spacious gyms and they added a 2nd cable apparatus which is brand new and on this one I finally feel what cable flies are supposed to feel like so that's cool. I kinda don't want to go to this spacious gym because I am very popular there with all of the trainers who usually wanna talk to me. More than a handful are attractive ladies, at least. Anyway, its distracting when I'm on a tight schedule and trying to get in and out. If it's offseason I don't mind at all and even now I'm always polite and stop to entertain them since I know they have a boring and hard day being there 10 hours but only have 3-4 clients sometimes.

One of my other main gyms is way more crowded, has way less space, and has no leg curl machine but the cardio area is nice and cool and I am not at all popular among any of the trainers or patrons so I can just do my own thing.

My 3rd main gym is a bit further away, has a **** ton of space, barely has anyone inside, brand new equipment but weird non standard sized plates, 2 squat racks, and reasonably cool cardio area. DBs only up to 32kg and ultra thick handles.

Any idea what his PED regimen might be? You think he'll be using diuretics also?

Everyone does the same thing at that level and beyond, man. The only things that differentiate them are # of years on those doses, genetics, training, and diet methods.

300-700mg tren ace/wk
300-700mg masteron/wk
50-200mg winstrol/day (could be injectable or oral)
Halotestin, superdrol, or anadrol, everyone has a different preference usually. But most likely 20-40mg halotestin/day last 4 weeks or so.
maybe anavar but prob not
Possibly test prop, but almost everyone has dropped long estered test by 2 weeks out.
clen anywhere from 40-200mcg day
t3 and/or t4 anywhere from 25mcgs to 100mcgs for t3, anywhere from 100-400 for t4. Lots of people don't use t3/t4 at all though and just use clen and or eca.
gh prob 6-10 ius but most people drop it by 10 days away from show.

Probably no insulin on high days this close to the show.

Diuretics maybe, maybe not. Depends on body type. John MEadows never uses them or prescribes them to clients, Palumbo uses low dose dyazide with nearly everyone since it's hard to mess up and not at all dangerous.

Overtime today so lifted at school gym. Needed the break/lighter work and return to pullups

pullups: bwx11,8,6,5,6
Rows: 70kgx10,6,7
DB CSR: 17.5kgx3 sets failure forgot reps already

Next week heavy rows and I think I can bring back pullups. Sad to be a bodybuilder wieghing less than 250 who can't do at least 20 pullups. I guess my all time best is like 23-24 at 217lbs and 27 at 196lbs. Any sign of elbow discomfort AND I AM OUT on pullups.

Have you learned nothing from ABP? Just stay on your porpoise and keep those yuppies wundrin'.

hah! got'em

Seriously want to keep dieting but not do this show. Just not super satisfied with my physique for a show this high level. This would be the equivalent of jumping into Jr. Nationals on your 2nd show in America, and my physique is nowhere near good enough for that. I'm like good enough to be competitive for any local or state show in America, but nothing like this... If this was still in my own city I'd do it without hesitation, but add in 2.5 hour travel time, unfamiliar environment/food, and fewer people I know and I'm way less enthused about the idea.

Friday legs
leg extensions 3 sets of 20 just warming up not a real exercise anyway
hamstring curls: 3 sets of 20 real exercise
hbbs 8s up to 120kgx8 and it felt much harder than last week, but knees felt great
leg press: 150kgx20x3
hyperextensions: bwx10x3


Saturday arms
hammer curls: 18kgx15, 16kgx9, x10
Dual rope pushdowns: honestly forgot, but 3 sets to failure
Cable curls: 30kgx21, 9, 10
cable overhead extensions: 14kgx3 sets failure 8-14 reps
ez curls: 15kgx18, 9, 8
cable kickbacks: 14kgx3 sets failure 8-16 reps

Posing 15 minutes
cardio 20 minutes

Sunday cardio 20 minute AM fasted, 35 minutes incline treadmill in afternoon

bw pr again 90.5kg. i can make 86kg for classic and probably will. 102kg->86kg in 24 weeks of dieting would be pretty cool and kind of what I set out to do.... get as lean and depleted as possible to facilitate growth in a lean offseason later.

Going to do cardio on the treadmill at the gym 6 days a week for the next 7 weeks or so. I'll be dropping cardio the last week before the show.

Got some new pics I'll post later. Still feels like lower body fat is stubborn and I just keep getting more and more vascular but not necessarily leaner upper body. My knees are feeling great and I attribute this to leg press. I think this exercise has alleviated my knee pain through magick.

oh I very randomly and arbitrarily switched horses mid stream to a palumbo style diet just because **** it I can't win this show I may as well take time to experiment to see what works best. I was already doing 0 starchy carb days so now I just added more fats to made every day a 0 starchy carb day. No reason I couldn't do highish carbs at the beginning of the diet and gradually phase them out, so I don't think this is too donk of a move.

M0 black coffee+splenda

M1
6 medium eggs (they don't sell large/jumbo in china)+1 cup whites

M2
1.5-2 tbsp pb, 1.5oz skim, 2 scoops whey whipped into a pudding

M3
7oz brizket+salad+half avocado

M4
7oz chicken+whole avocado OR repeat M3

M5 Repeat M2

M6 Repeat M1

Add in 300g frozen raspberries usually divided pre and post training. Or 250g blueberries. IDK if I reach keto this way, who cares tbh.
Main reason I didn't want to do this before was because of dehydration with such low carbs. I'm finding this is less of an issue once my body is already acclimated to the clen, but still definitely a problem where I need to be adding sodium throughout the day in the form of salt water.

how do you get your pharms, is it at all difficult? done in china or imported from abroad?

do competitions test/care?

DMS, my federation, untested. PED use encouraged. Coaches/judges will sell to athletes. CBBA is "honor system", but people are still on ****. I don't do CBBA just on principal. There's one Russian and one dutch guy on my wechat who just sell openly on their moments, and some chinese factories still sell raws domestically and export. Others moved to Vietnam or Myanmar.

I don't know the numbers for international powerlifting, but for usa it's like 1:1 tested/untested. For bodybuilding that number is more like 1:500 in America and 0:infinity internationally. Natural bodybuilding barely exists in America/Canada because of a few puritans and genetically gifted black guys and simply does not exist internationally since there is no Ben Affleck+Joe Biden fake moral panick about PEDs.

I'm surprised there isn't someone out there trying to organize one of these. I get why you think they're dumb. And I guess I more or less agree. But some people like to compete in weird things. For example, why is racewalking a sport?

Here's something else I'm curious about. Let's say you get 10 bbers and you force them to compete natty in a comp a year from now. After that comp is done, you then let them use whatever PEDs they want and they have to compete again after one more year.

Would you expect them to place pretty much the same in both comps? Assume all 10 have substantial knowledge of and easy access to PEDs.

No, actually. There's big genetic differences in response to different compounds both in terms of positive effects and in terms of side effects and this seems to be uncorrelated with one's natural muscle building ability. And it seems to be relatively specific to each compound, as well, not just "generally responds well to AAS/PEDs". Natural muscle building ability is also not particularly correlated, or if anything slightly negatively correlated, with the ability to lose fat easily. Black bodybuilders tend to have an easier time building tissue but a much harder time getting diced low bf% and dry. White bbers have a harder time building the tissue but an easier time getting in shape. Asians have the easiest time getting in shape. So that's another variable to consider in who wins natty vs enhanced.


Bostin Loyd, for instance, tells an andecdote where he and his wife take the exact same hgh, but when they do blood tests to see how this impacts serum IGF-1, he is consistently at around 200 while she is at 400 on a lower dose! More ectomorphic bodytypes often get drastic results from exogenous insulin, while naturally more endo/meso guys get relatively less out of it. I, personally, get a lot more pronounced effects from most oral AAS than most people and seem to get less side effects from them (or at least now that I've fixed my digestive issues...), but I also convert test poorly and get relatively lower readings than average on serum testosterone bloodwork than would be expected from a given milligram amount.

The same applies to side effects. I have never ever gotten hair loss and probably never will from any AAS; other guys take one shot of masteron or a tab of winstrol and start shedding immediately. I get very little water retention or blood pressure issues from anything, but do seem to get more sleep disturbances from an excessively androgenic hormonal environment. One guy might get strong as hell from a certain PED but not really gain much lean tissue, another might be the exact opposite.

So no, the guy who won natty won't necessarily be the guy who wins enhanced. I believe pisarenko from the soviet weightlifting days also talked about how some of his teammates were much more responsive to "the restoratives" and would experience larger drop-offs when discontinuing them and bigger boosts when starting them.

Chest+delts+depression

incline db: 30kgx14, 5, 26kgx9
flat db: 24kgx13, 8
machine press: 3 sets failure

cable side delt raises: 5 sets
db rear delt prone raises: 3 sets

cardio 25 minutes
bw was 90.3 with shoes+clothes at the end of the day with some electrolyte tabs pre workout.

Gained no strength from last week. So damn depressing to have gone from flat pressing 110lbs dbs for 10, 100lb dbs for 9 on incline, flat cgbp 225lbsx15, and incline db 32kgx12x6 with 90 seconds average rest to struggling so badly on just 30kgx14 and being unable to get half the reps on 2nd set after 5+ minutes rest. Those earlier PRs were all from January to march. The first three of those PRs were done pushing through a pretty substantial amount of elbow pain, too.

I had a disaster last night where I went super hypoglycmeic on the treadmill on minute 25 and left right away. Didn't want to go off the diet and managed to get back to normal just from blueberries and a bit of pb. But then I felt insanely thirsty and I drank probably 2.5l water but it felt like no matter how much water I drank I was still thirsty. I even started getting strange distension and bloating which never happens to me. Then the feeling finally went away, but I was peeing all night from that and from no carbohydrates. So maybe no starchy carbs on training days is not a good plan for me...

Chest+delts+depression

incline db: 30kgx14, 5, 26kgx9
flat db: 24kgx13, 8
machine press: 3 sets failure

cable side delt raises: 5 sets
db rear delt prone raises: 3 sets

cardio 25 minutes
bw was 90.3 with shoes+clothes at the end of the day with some electrolyte tabs pre workout.

Gained no strength from last week. So damn depressing to have gone from flat pressing 110lbs dbs for 10, 100lb dbs for 9 on incline, flat cgbp 225lbsx15, and incline db 32kgx12x6 with 90 seconds average rest to struggling so badly on just 30kgx14 and being unable to get half the reps on 2nd set after 5+ minutes rest. Those earlier PRs were all from January to march. The first three of those PRs were done pushing through a pretty substantial amount of elbow pain, too.

I had a disaster last night where I went super hypoglycmeic on the treadmill on minute 25 and left right away. Didn't want to go off the diet and managed to get back to normal just from blueberries and a bit of pb. But then I felt insanely thirsty and I drank probably 2.5l water but it felt like no matter how much water I drank I was still thirsty. I even started getting strange distension and bloating which never happens to me. Then the feeling finally went away, but I was peeing all night from that and from no carbohydrates. So maybe no starchy carbs on training days is not a good plan for me...

Had food poisoning on back day last week and somehow still did a pump workout then. It wasn't worth logging.

Friday legs

Hamstring curls/leg extensions: 3 sets of 20 each
Leg press: 170kgx20x5 felt easy
RFESS: 12kgx10x3 too easy, should have gone heavier
Hyperextensions: bwx10x3

Arms (it was ugly)
Hammer curl: 18kgx12 (OUCH), 14kgx9, 9
dual rope pushdown: bunch of 20s
cable curls: 23kgx20,12,9
cable kickbacks: 14kgx20(?!), 14, 11
EZ curls: 15kgx20,11
single arm pushdowns: forgot, but 2 sets

took like 3 days off cardio and ate up huge on leg day b/c food poisoning. bw was 91.9kg on arm day

Made a cardio BREAKTHROUGH on sunday morning... it was so simple... I never did the bike in my house because it made my knees feel bad and I couldn't get my HR up... my quads would always give out first. I did some googling and realized this is just becuase the seat is too low. So I raised it to max since I am a giant in China. Boom... both problems fixed. It is actually fun as **** too. Now I'm doing 30 minutes HR around 140 twice a day, AM fasted first thing upon waking and then at night whenever. I wanna get a special bike like Coach Greg and race people on the cyberworld now. He balances it with bbing, I could too.

Prob going to do 20 minutes AM fasted cardio 4-6x/wk year round after this hilariously easy discovery...


Even though HR was way lower, I was just getting murdered doing fast walking outside because of heat and probably dehydration. Having AC on full blast makes it so much less tiring for some reason.

My motivation is finally coming back a bit. I'm not doing ****ing classic because I like open bodybuilding and the look/posing/presentation for it a lot more than classic. wgaf about the money or the victory or the placing, I've been competitive bodybuilding for so little time, just getting my feet wet. This sport is ultra forgiving toward older athletes. George peterson did his first show around the same age I was and looked a bit worse than I did, and look at him now... I can worry about winning later once I have more years under my belt. The lifting I was doing before of course had carryover to what's happening now, but way less than most people would think. Remember that Mark Bell was world class powerlifter like 300lbs and ended up weighing less than 200 on stage....

Bells transformation was impressive but I didn't think he looked great at his show. I don't really know anything about bbing though

No, you are right. It doesn't take a bodybuilding expert to realize he didn't look good. He looked terrible because he has a horrible skeletal structure that is really favorable for powerlifting but makes any amount of muscle he does carry not remotely visually appealing. He got super shredded though and was in legit condition.

Hey, how’s it going my guy?

evo how did the comp go?

Evo, is you alive homie?

Alive and well. I was admittedly abrupt. 2p2 h+f ain't what it used to be and most of the current posters are not people I want to engage with. I literally left the decaying west in 2015 to avoid engaging with these types of people. I sure as **** don't want them learning anything from my logs for free. I've given out a ton of free information that a lot of people just straight up monetize already. This place used to be awesome, now its terrible and there are barely any hardcore lifters left. Can't even entertain ourselves with n1h being alpha as ****. Time to move on, it is what it is.

My show was cancelled (moved actually) but I had travel restrictions and was unable to leave my city at that time due to covid rules for people who work in health or education sectors. So I couldn't do the show in the city that's maybe 1.5 hours away. I was not that disappointed as I got a really nasty bacterial stomach infection when I was about a month out and didn't really want to deal with the stress of competing in an unfamiliar city doing everything in my second language being depleted and by myself. It's pretty tough to think clearly when you are that freaky lean. Just perpetually exhausted no matter how many stimulants you are on. You guys saw the pics though, shredded out of my marbles.

I am in prep again 14 weeks out for a show near where my cousin lives in July. The chinese fed finally standardized classic physique height/weight limits to the same as the NPC in America/Canada. This suddenly makes me extremely competitive and I am almost certainly going to win the "C" group which includes all height/weight classes over 5'9 simply because bodybuilders with any level of development over 5'9 are so rare in China. My max weight is 93 or 97kg depending on how liberal they are with height measurements and if I'm able to measure early morning or afternoon. If 93kg, I'll make that with maybe 1-1.5kg to spare without needing any risky diuretic protocols (risky in terms of potentially negatively affecting physique, not in terms of dying).

Even if I don't win, I am essentially guaranteed to qualify for nationals and won't look out of place on a pro-qualifying stage in a country with a higher level of amateur competition than America. I look at the photos of nationals/usa/north americans classic physique and realize I'd be fairly competitive there. Earning IFBB pro status in classic is not only realistic as a goal, but basically inevitable within the next 1-3 years for me. I have also not even begun to push hard on PEDs; being remotely more aggressive in that respect for offseason will get me there if nothing else.

I'm training push/pull/legs DC/Jordan Peters (not peterson...) style nowadays and was logging on a private forum that's had 2 outages in the last 6 months. A recent outage was the only thing that prompted me to log onto 2p2 and make this point in the first place. I will start a log on professionalmuscle.com forums at some point. I don't plan to link it here. Anyone who cares enough will be able to find it right away after I start logging there.