up dem poverty carbs brah

10/25 day off

Just like EV, I hate days off with a passion. This is due to high volume releasing neurotransmitters that make exercise addicting. Low volume strength training just doesn't do it. And of course squatting three times a week leads to CNS fatigue and thus the fatties have multiple reasons to cherish days off. Not to just mentally recuperate, but also because the Fats in general causes a lack of drive when it comes to hitting up the gym. When I first started going to the gym, it was so awful. I would make tons of excuses in my head. High volume + habit destroyed the Fats and now I am a gym going machine. 4x a week. No fail whether sick or on vacation.

And that's why days off are horrible!!!!



10x15 kneeling ab wheel

I can confirm that the fats do NOT cause lack of drive to go to the gym

Wow. Bad day. Just seeing this guy deadlift 560 at 160 with twig legs is just scary.


I was promised mass if I get strong. My excoach once said he has never seen a man deadlift 600 and not looked jacked.

And then Dudd made fun of my 185 pound squats!!! Jimmies rustled. Going to see about revoking that dude's tinybro card.

10/26
Warmup cable pullthroughs 3x10
Sumo 225 4x8
RDL 185 2x10
Squat 190 3x8
Weighted hypers+45 2x20
Iso leg ext 55 2x10
Seated calf 4 sets

If you want to get real upset about being strong but not looking jacked look up tom Martin power lifter

I've seen Tom Martin in real life many times, he is a pretty decent sized, he also used to be skinny as hell so has put on a lot of size.

I see what you are saying compared to how strong he is though.

Pretty sure loco would give his left nut to look like Tom Martin.

When are ya'll gonna realize that SQ/DL don't actually make you look that big? DL maybe, but not as much as actual lat exercises. I bet the skinnybro dler in Loco's image is terrible at pullups and high rep roz/pulldowns/bro back exercises.

Tom Martin is legit buff. He just looks bad in his dl suit. In a tanktop+sweats he looks ****ing jacked brahs.

^yup

I took DFII's burn about upper body size as gospel and got on the high volume chin train a while back, and it has made a gigantic difference in just a few months. I've always had wide shoulders, but now I actually have some width due to lats and whatnot.

Can you summarize or link to it. I think that's the kind of advice I could use.

It was nothing profound; I made some offhand comment in my log about how I had to buy relatively large suits (I'm a 46 L or so) but that they were a bit loose everywhere but the shoulders. He just said it was because I had a tiny back and that I should man up and do a crap load of back work to compensate instead of being a gash. It wasn't really advice in the sense that he gave me a system to follow, more that he talked some sense into me.

So what are the best back exercises for this purpose?

Also DF calling one out to stop being a gash is pretty helpful stuff. Aidan quoted a DF rant doing just that in response to a question I asked in the beginners thread and it helped me a ton.

Monte does tons of chins/pullups afaik - I mean, he doesn't neglect other back work but he's doing tons of bw reps and weighted reps. I can't keep up...at all. Had to give up as soon as I realized what was going on....it's like the road runner was going by and then it was too late .

So that's it. Just a ton of chins? What's the "other back work" that he is not neglecting?

I dno it's all in the dude's log!

The amount of chin ups and pull ups is what's surprised me.

10/27
Weight 160.8
40 min LISS

Weightloss has been slowing down. Averaged 2400+ cals again this last week. Need to go into crunch mode. Going to IF 2300/1800 this week. And next Sunday we make big decision to continue Cut or return to 5x5.

I've read it, but I still don't know what is considered "back stuff". I mean all of the compound lifts strengthen the back to some extent. Is that what you mean? Or is it the accessory exercises? If so, which ones are the back ones.

I'm definitely going to start increasing the chins though.

Loco,

Switch to recomp. You're a novice lifter. You'll still make gains.

I finished off my locotarding workouts with four consecutive back exercises for at least two or the months- any of: volume chins/pulls, weighted chins/pulls, one arm db rows, pendlays, cable rows, one arm cable rows, facepulls, snatch grip rack pulls, pronated or supinated lat pulldowns, etc.

Essentially, every day was back day; now, most of my direct back work comes from chins or pull ups, but I try to do face pulls three or for times a week too.

Lol, I'm getting fat, almost up to 180 again, you can have my card. I don't understand why you think that guy should look bigger than you though. Sure, he's way stronger, but he weighs the same and probably has a similar body fat percentage, I'm not sure where the extra size is supposed to come from. At some point, you actually have to get bigger to look bigger, makes sense to me anyways.

10/28
Military press 135x3 115x8
DB military (iso) 45s 2x8
Cable side lateral 2x10
Weighted chins +30 3x8
Tbar (rope) +75 2x10
Tbar (vbar) +105 2x10
Feet elevated Sup inverted rows 4x10
Spoto press 175 4x6
Feet elevated weighted push-ups +25 8x8

Massive pump from the push-ups. You do those for 6months and you going straight to tittyville (where Syndrom rules).

Also, selfban initiated for 7 days. I don't think my brain appreciates the cutting at my current bodyweight. And I am also going fasted to the gym. Double whammy. Probably need a donut. See you guys next week.

10/29
Squat overwarmup 245x2
Squat 190 3x8
Leg press 410 3x10
1arm swings 55s 2x12 (48 reps)
Iso leg extension 70 3x8
Leg curl 145 3x12
Leg press calf raise 230 3x12
Seated calf 90 2x10


10/30
Lat pulldown 130 8x8 (10min)
DB Row 60s 8x8 (12min)
DB incline curl 25s 3x10
Weighted abs 3x15
LISS (20min) -240cals

10/31
Bench 225x3
Bench 175 2x10
Incline bench (paused, pins) 155 3x5
Machine bench 180 3x12
Front/side lateral 20s 2x6
Mach side lateral 2 sets
Face pulls 3 sets
Triceps 4 sets
Disappointing numbers. Bad sleep

11/1
Deadlift 245x1 275x1 275x1
Speed deadlift 5x3 185
SLDL 135 3x6
Squat 205 6x3
Weighted 45deg hypers +70 3x15

Deadlift felt like I was lifting a car. Lowered the volume, too many consecutive workouts.

11/2
Kneeling Ab wheel 5x20
11/3
DB military 55s 3x8
DB side 20s 3x10
Tbar rows (vbar) 115 3x8 115x10
Chins 3x12
Inverted Rows 3x10
Incline bench 155 3x10
Weighted feet elevated push-ups +45 5x8

Calories came in at 2580 daily average for the last week. Had a couple of 3000 cal benders.

I am just in a dark place right now. I feel like Niki Lauda after the accident. Sitting in the hospital getting his lungs vacuumed and he watches James Hunt win all the races. I am just seething in my cave watching this fakeb dude take everything from me. I use to be H&F's most ripped fittest man on the planet. Then he took it all. And now he is getting stronger than me. Just seething through as I try to finish this cut. This whole last week was a setback, probably gained weight.

I realize fakeb is about to take down the 2013 goldenloco. Fine, he can win. But I swear this guy is trying to get it rebranded to the goldenfakebusto. Pretty sure he already contacted Aidan to start remasterizing the trophy with his own physique.

Just boiling in anger and envy through my cut. Rebrand the goldenloco to goldenfakebusto???!!!! Just doesn't sound right. I think I see a light seeping through the cracks of my cave. I must race fakeb to 1000pounds and put the trophy on the line.

Just a brutal year. Salts and Fats put me in this cutting cave. Must get out.

A+, would read again