2/20

Climbed inside.

8 sets of bis and tris

2/21

DL 4x4x405

OHP 125x 5,5,5,4,3

Pendlays 5x195, 5x200, 3x5x195

Leg press 4x10

Eh felt pretty weak today.

2/23

BN 4x5x215

SQ 3ct P 4x5x275

NG Chins 3x4xbw+70, 1xbw+105


I'd said I was gonna end the cut on Sunday, still mulling it over. Everything looks ~10% except back (particularity low back) which looks like 13%. May or may not give it another 2 weeks.

2/26

BN 1x215, 2x240, 1x245, 2x4x225

Box SQ 4x5x265

Pin press 4x6x115

WG PU 16, 11,11,10

DB INC 3x10

Pend. Rows 4x7x175


Well the cut is done atm, may or may not do another 2 weeks after a week off. It's been pretty successful overall, didn't lose much on SQ/DL and BN improved.

2/27

Well I have plenty of carbs last 2 days, makes quit a difference. Thinking more on it, I am going to resume cut for 2 more weeks.

SQ 3x5x330, 5x315

DL aux, sumo deficits, 4x5x315

Leg press 3x

GHR 4x8x+5lb

2/28
Climbed not great
2/29

OHP 2x3x145 3x3x140

BN 3ct P, 185x5, 195x5, 2x5x185

WG PU, 4x5xbw+45

5 sets bis and tris

Weighed 176.4 this morning
Front was on a new level, low back still “fat”

was 3/1 instead of 2/29 ^


Had a busy Friday/weekend and crap sleep schedule so I missed a day unfortunately. Trying to reel back sleep to something normal. Going to bed at 6/7am is just brutal.


3/4

Climbed outside. Had a big day sent 7/11 (v7) roof first go, which I'd been working on most of the season. And sent "unnamed v7"
No videos unfortunately.

3/5

SQ 4x340, felt @9.5 so moved to box SQ 4x5x275

Inc BN 4x6x155

Sumo beltless deficiets, 4x5x325

Leg ext 3x10x14th pin

Saw some videos of 7/11 (two different starts?) looks like a really cool boulder.

Ty it felt awesome to finally send it. There's a few ways to start (hands on the rail) and immediately putting heel up or campusing through. Also there's a far ****ty toe available for taller ppl. And lots of combinations throughout but no particular sequence or beta felt easier, which was both frustrating and cool.

Good video here, this chick crushes it.

3/6

BN 5,5,5,6 x 215

Pin OHP 4x5x115

NG w CU, 7,7,6,6 x bw+45

Chest cables 4x

Tri ext 4x

Bis seated incline 4x

Tri behind head ext 4x

Hammer curls 3x


Diet is done for real this time. My current ending weight been around 176. I decided I wasn't going to be able to get my low back super shredded unless I was like "8%" or something (assuming I'm around 10% atm). Wouldn't last long anyways, but I'm happy with everywhere else and it's pretty lean. I may post some ending pics.


As for programming I'm just going to do a modified version of nuckols intermediate program. With 1 BN 2 BN aux, 1 OHP 1 OHP aux, 1 SQ 2 SQ aux, 1 DL 1 DL aux. And some other accessories. Just going to try to increase total volume per lift/area via reps, sets, and/or inol each week, for like 6 weeks.

I will prob try to stay around rpe7-8 for aux, and rpe8-9 for main lifts. I don't really understand the reason for when and why programs call for really specific RPE other than to increase volume over time, but some will then back off mid cycle. Idk


Will shoot for 2500-2600 cals and see what happens.

3/7

Climbed, struggled

3/8

DL 365x2 405x4 (felt like @10) 3x5x365

SQ 3ct P 265x5 (felt like @9) 3x5x255

Pend Rows 185x8,7,7,6

Curls 4x

Leg press (24hr location, +190lb plates) 3x10

Pretty legit struggle fest!

Link to pics broken.

This was pretty close, about 5 days out from ending. I'll try to do some more detailed ones tonight.

Nice physique bro (looks like a cross between statham and Neeson), though I still wouldn't lose an upperbody nude off vs you. Overall, yes though.

I would lose vs fakeb too. But that's about it, natty. Coincidentally, both Goldens.

Keyboard#1 says I would lose a lat-off vs him, but he just a jaw yapper.

Lol at loco beating that (although there's no shame in losing).

This has never not been true, but it's nice for you to quietly admit defeat and make it official

Re: TC
Back is similar, we both posted videos. Yet, push muscles is not even close. I am still stronger at 20 pounds lighter. He would get smoked, but should catch up at the end of this year.

I have only been posting modest nudes of myself. When I post good pump and half natty lighting, Photoshop accusations run amok.

I hope someday any part of your body can catch up Monte. I will be 41 this year, there is hope for you.

Ha ha, good one. You looked horrible when you first came here. I had to personally knock that delusion out of you after I was already colored Golden. But at the end, you won fair and square.

I appreciate you saying that instead of embarrassing me with a pic of fatbusto

Anyways this all about TC. He is looking good and one day will take down fakeb as greatest natty of all time.

Basically just needs to incline bench 225 for reps and he is there.

Me accusing you of Photoshop is still one of my fondest memories from my early days in h&f

Agreed. Amazing work TC

loco,

I think we both know that I'd have to get on the sauce to have any hope of catching you. Better to just quietly admit defeat by staying natural and continuing to strive towards adult male status in the iron game.

ETA: That I can still (I think?) bench more than TC is the only thing saving my fragile ego.

3/9

OHP 4x4x135

BN 3ct P, 4x5x185

WG PU, 13,12,9,7,7

I think the added weight to chins may be upsetting left elbow a bit

T.Ext (HP loca) 3x~10x47lb

Reverse T. Ext 3x~8x30lb


Appreciate the comments bros. Yeah monte you got me on press #s by a decent margin. Think I'm only at 255 atm and 160-165 OHP. Although the wilks went up for those during the cut so that's helpful. My guess is SQ and DL are off about 5% but it's hard to say there were some big swings in how I've felt from day to day.

I've not yet noticed much benefit of increased food. My weight still around 176/177 range.

I dieted about 70 days total (accounting for refeed days). Lets say 13lbs of fat lost. Dont think I dropped much muscle. Lets say avg deficit of 600-650. Went from 2200, to 2000, to 1800. Seems like my avg expenditure around 2600.


Here's some more random noodz. There is some godmode lighting in my gym's bathroom but I feel pretty lame taking noodz in there. My house has pretty avg. lighting. Funny I actually thought it was bad compared to my old place but turns out I had just gotten fatter and that was the reason.



loco adjusted BF%, and std BF%?