Sexay squats Evo!

How old are you? I feel like AMRAP sets are problematic after mid 30s. Being enhanced might change that calculus though

29. They're going to be problematic for almost anyone imo. Beginners don't have a lot of wear and tear but also don't have the technical proficiency. More advanced fellas already have so much wear and tear they need to avoid them too. I think the key is to basically periodize your training so you have easier and harder phases.

Also before I just divebombed my squats like crazy taking tension away from the quads and un-necessarily putting a lot of stress on all the supporting structures. My AMRAPs are still going to leave a bit in the tank this go around as well. Also no way in hell am I going to try to amrap both sq/dl in the same training cycle; do one submax focusing on speed and positions, one for higher RPE.

Pull

Deadlift: 160x5x3 ez about 2.5 mins rest
Pullups: 30 reps over about 6 sets took about 10 mins
Pulldowns: 2ppsx14,6,3+3 unilaterals each side
Barbell curls: 30kgx15,6,4 rest paused

I need to add another horizontal pulling exercise. It needs to be one I can rest pause and load week to week easily. DB CSR is too small of ROM. I won't be able to go to that gym with the awesome row machine simply because it's too hot in there so I have a notable performance drop after the first exercise. So basically it's either inverted rows which I feel are a bit bicep dominant or cable rows, which can be okay with some attachments but suffer from kind of poor ROM. Can't do db rows because of a back injury. I am doing ordinary rows on my non deadlift back sessions. I don't want to do both in the same session if I am training back every 5 days instead of every 7. Really wish I had a chest supported row machine; those things are awesome.

Also got a new place that does delivery for hardcore cutting bodybuilding style meals. They have 0 carb options that are very tasty, low cal, cheap, and sating. My strategy of "just eat clean foods until you are full and totally cut out sugar" is no longer effective. I don't want to descend into calorie counting and food scale neurotic-ism yet, but it's time to start restricting even the "clean" carbs.

Weight way down. I was 93.4 AFTER a cheat of burger+fries and a ton of water. Friday I probably consumed 1.5k cals just from being busy and forgetting to eat. IDK if show is happening, but got damnit I'm getting down to 86kg! Physically super drained despite the cheat meal.

Yesterday cardio stairs 40 mins

Today arms
Barbell curls: 35kgx18,5,4 rest pause, 20kgx15,12
CG pushups: bwx45, 4 more sets to failure forget reps

SS1
Hammer curls: 12kgx4 sets failure
V pushdowns: ??x4 sets failure

SS2
EZ curls: 15kgx4 sets failure
Single arm pushdowns: 14kgx4 sets failure

Gave up on cardio after 5 minutes LOL so mentally weak. Left VMO feels like **** and I'm not squatting tomorrow. Maybe some good mornings, hyperextensions, and cardio. Or maybe just don't go to the gym at all.

Surprisingly able to squat totally pain free after some massage work.

HBBS: up to 150kgx1, 102kgx10x3 Felt like my heart was going to explode LOL.

IDK, got a lot weaker from 6 days ago somehow. My average calories have been veryyyy low but perhaps some overtraining as well.

Morning fasted cardio: 30 mins stairs

Haven't updated in a while. I got hurt non lifting on the 12th. Fell down the stairs in my house, ankle all facked and could barely walk. Shoulder also kinda hurt. Feeling better recently. Did a ****ty back workout on Wednesday and then a chest+shoulder workout today. Nothing work logging, getting back into the swing of things. IDK when I'll be able to squat again because the ankle seems to have taken the most damage.


But on to more important news. There's a show Sept 9 about a 25 minute subway ride+10 minute walk from my house. I basically have to do it. It's going to suck because it's a about a month into the start of my new job which I'm sure training/cardio/diet will suffer during. But I can just plan on being ready like 2-4 weeks in advance and still show up fairly presentable.

I've got 2 Chinese friends doing it as well; one 20 year old guy and a 24 year old female trainer. Both very attractive imo, and single. Kinda hope they hook up.

Wat


How about you pound the trainer instead and then post pics of her.

Oh, there's about $5k in prize money for the city show and then $160k in prize money for the national one. top 3 paid in city show and top 8 in national one. The pics from last year tell me that I have a legit shot at top 8 in the national one.

already have gf.

A true king cares not about such things

Butterface but would/wood.

She competing in fitness? Arms look a tad bit skinnyfat.

Would/but looking at that I can tell that I have clearly passed my yellow fever phase. Oh well.

Yeah can't say I'm a huge fan either, but can still see why other men would be.

Incline db: 36kgx15, 32kgx12, 8
Flat db: 32kgx10 I wanted to do a big rest pause set here but shoulder felt a little weird so I decided to call it before the first set was hard. No pain incline or ohp.
Shoulder press plate loaded: 1ppsx10,3,4 rest paused
Side raises: 4 sets failure
Pushdowns: 4 sets failure

Cardiotards: 16 mins bike



Decided I'm going to not squat for a long while. Maybe I'm just not made to be able to squat meaningful weights. I mean my techinque isn't an issue. My previously injured patellar even feels fine, now it's just the left vmo+ quad tendon which are painful. It's about 1/3 to 1/2 of the patellar tendon at it's most painful, but I'm just sick of having to worry about this kind of stuff.

I'm not mad, because I'm still able to dl and my quads are so big already it's not going to help much more for my short term goal.

BW was 92.1kg morning which was shocking because the past week I have been way more relaxed with the diet.

bw 93kg
April 24 or 25 forgot
Deadlift: 140kgx5,5,10 easy
Rows: up to 80kgx8
Single arm cable rows: 3 sets
Chest supported db rows: 3 sets

April 30
Incline DB bench: 38kgx14, 32kgx9,6 long rests
Flat db bench: 32kgx11,2,4 rest pause ~15 deep breaths btw sets
Single arm cable pushdowns: 4 sets
Side cable raises: 4 sets

oohhhkayyy so training is going well. I'm applying an even more extreme version of the advice I consistently give to expectedV. I think by far my biggest obstacle is getting injured and I need to program with that in mind: make as many prs as possible without injuries. So I'm going to do simple as possible program. It's a little bit hard to do mentally because, just like ExpectedV, I have the fallacious thinking that the extra activity of another day in the gym is going to help significantly in burning calories to keep me lean; it's a pretty insignificant amount of calories if it's an upper session and it has the potential to create a lot of stress on joints/tendons that prevent progress.

At the very most I'll add an arm day, but unlike previous ones I'm not going to go to failure on basically anything and take it far easier, maybe doing only 9-10 sets for bis/tris each instead of 12-15 all to failure.

Back day
Deadlift every other week heavy (heavy 5,5,5+, light a couple of VERY LIGHT deficit dls with a weight under 60% of my 5s weight for a few sets of 8-12 just focusing on technique)
NG pullups: 4 sets
Rows: 4 sets
Chest supported db rows: 3 sets
Curls: 4 sets

Chest day
Alternate incline db/flat db first, 3 sets failure long rest
Whichever one I didn't do for a rest pause set
side raises and single arm pushdowns 4-5 sets each

Legs
Squat heavy/light alternate by the weeks, maybe 6x4 on heavy and 8x3 with ~85-90% of 6x4 weight.
Static lunge
hyperextensions


Going to cut out v-bar/rope pushdowns and do single arm stuff only for triceps; it seems to be far more friendly on elbows which I've had a lot of problems with lately. Dave Palumbo seems to think this is far more effective, too.

VMO is finally feeling recovered, but I haven't had a squat sesh since the 140kgx10 with a ton in the tank disaster.

bw 92.1kg but had food poisoning for 48 hours.

DL: 150x5, 160x5, 160x8
ng Pullups: bwx10,6,5,4
Rows: 60kgx10,5,4,4 sad
DB CSR: 14kgx15,7
Curls: barx25,12,9
67 minutes

Sick. About 18-20 months ago dl 455lbsx7 and pullups in the 20s.

I was unsure where to start DLs today and despite leaving a rep or 2 in the tank on the amrap set, I think I'll stay right at 160 14 days from now since I did the first at 150 but it felt too easy.

Horrible recovery. Still not quite well from food poisoning, early morning weekend work, loud midnight construction noises. My back, biceps, and forearms were still toast from Friday.

Flat BB bench: up to 100kgx6 still just feels wrong
Flat DB bench: 40kgx13, 6
Incline DB bench: 26kgx13,6,4 rest paused
Side raises and single arm pushdowns: 5 sets each side

'bout 50 minutes.

I really gotta stop myself from doing this silly flat bench stuff for at least a while. It seems to be getting better the stronger my scapular retraction gets, but honestly I'm not sure I'll ever be able to do this exercise regularly without tons of risk or pain.

Unless you're competing in the flat barbell bench press there is literally no reason to flat barbell bench press, I'm sure you know that.

If your dbs only go up to 40kgs. But alas, I'm just going to order heavier ones.

Knee rehab and gpp

HBBS 80kgx5x2, 10
single leg squat: 10kgx8x2
KB swings: 24kgx125 in about ~7 mins
hyperextensions: bwx10x3
NG pullups: bwx5x3

Since i'm training on non-consecutive days I can just do pullups every session. Going to do RPE 1-4 except on the deadlift days. I think Friday 14 without dling first should be in the bag. Maybe much more.

Still can't *really* squat but the movement felt okay on left vmo after a while. I'm shooting for 2 weeks from today for the first real squat workout.

Back+light DLs

NG pullups: bwx15, 7+f, 6+f
Rows: 80kgx8, 70kgx10,7+f
DB CSR: 16kgsx15,9+f
Single arm cable rows: somethingx15,8 each side
Deficit DL: 100kgx12, 110kgx9
BB curls: 20kgx 30,11,6
Hammer curls: 14kgx7, 12kgx6

Gym bw back up to 96kg but leaner than before.

I think Stan Efferding is super full of **** on a lot of things (coffee causes adrenal fatigue LOL), but red meat and high fat diets seem to agree with me. Tastes way better and keeps me feeling fuller. I plan on eating 0 pan fried chicken breast during this bodybuilding diet. So ****ed out on it.

Recent DL PR was 160kgx12, I think 150x5, 160x5, 160x8 is about at that level and if I can get more than 8 on my amrap set after 2 sets of five next DL sesh that'll be a good pr.

Incline Barbell bench: 87.5kgx8 (uh oh), 70x10, 7
Flat db: 34kgx12, 6
Close pushups: bwx8,6
Machine press: 115x10,5

Side raises: 4 sets
DB incline reverse flies: 4kgx3 sets

Single arm triceps: 3 sets

Got a source for very affordable and delicious sirloin steak. I am now 17 weeks out from contest day. My diet, training, and cardio will basically be a copy of Dave Palumbo's protocol except only 3 training days per week so that arms and shoulders don't get their own respective days and are just trained along with back and chest. Low carbs, high fats, low volume high intensity progressive overload in the gym, and a lot of LISS cardio which may include stuff as easy as brisk walking. I'm going to invest in an exercise bike as the weather heats up so I can do something a little harder/higher hr and no loading on my knees. Not going to even bother squatting for a while, just suck stan efferding cock and try out banded leg press for a few more weeks before we re-add squats.

I'm very lean for 17 weeks away, so no reason to drop to super low carbs just yet. Diet will begin a week from today. Tentatively this is the plan:

Meal 1
3-4 Eggs+spinach+cheese+ham

Meal 2
~200-250g sirloin steak
green beans or spinach
1-1.5 cups rice measured cooked (gradually take this out as we get closer)

Meal 3 Shake with skim milk b/c I can't stand protein with water

Meal 4 Same as meal 2

Meal 5 4 eggs+spinach

Not full on keto, just low carb. Hoping to not eat a single ****ing pan fried chicken breast for the next 16 weeks. Although I'm fine with them in the crock pot or pan fried white fish.

Oh, and drugs/AAS are going to be ultra basic. Just test+masteron and then add winstrol around 6-8 weeks out. Not messing around with tren. The only way I lose is by not coming in lean enough; holding onto a few extra lbs of size is totally irrelevant because I'm already so much bigger than everyone else.

Sick updates. I hope you win.

Perhaps our resident loco will set a line on your odds?

Gogogogo