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Training: Did my usual 5x5 bench press and pendlay rows, but added some hypertrophy 3x12 doing biceps and triceps isolation
Booy, today I woke up DOMSed as fuck... It was so Long since I trained volume. I cant tolerate much volume, I dont know why I burn out quickñy. I'll keep adding volume but with care.
Didn't see caffeine in your preworkout supplements. 300mgs is proven and very effective for performance enhancement. You don't have to take that much but it's probably optimal. Right now I take about 120-150mgs with 200-400mgs l-theanine. You can start lower and slowly build up tolerance so you don't feel like a tweaker the first few times.
Overall plan looks good man.
- By 2020: Reach 190lbs, <18% BF (@ 155lbs est. <10% BF)
- By 2020: Lift Goals: Bench - 270lb, 1 Arm Row - 150lb x 3, Leg Press - 450lb,
- Do some looks/edge maxing
- Start and complete the Going Out to Bars program
- (Done) Quit daily kratom
"He who fights with monsters should be careful lest he thereby become a monster. And if thou gaze long into an abyss, the abyss will also gaze into thee." - Friedrich Nietzsche
Been going slow about my bulk but still at it. Súper focused on drawing but I was still able to grow.
Chest (nipple) 94cm (it was 92cm last time I measured, could be inaccurate tho)
Right and left arm 32cm (it was 31)
My lifts have increased a little bit too. Might add some volume
Bench press 75kgx5
Shoulder press 55kgx5
Weighted pullups 12.5kgx5
Pendlay rows 70kgx5
I still look somewhat decent shirtless, although I'm starting to look a little bit soft. I look better with a shirt on. Can't wait to get to the cut and get reaaally shredded.
Skipped the gym 1 week. Partly because I felt sick, partly because I had a lot of shit to do for college. But mainly excuses. I still dieted though but I think it was a mistake, I lost some strength.
I'm 70.8 kg now (fasted, empty bladder) -gotta measure my waist. I'm at 12% body fat I would say. My goal is to get to to 67kg at 10% on new year. I can't wait to get to that point! I think I will go a little bit further and get to 65kg at 9% body fat on February.
I've been eating intuitively, just cutting carbs, experimenting with intermittent fasting and trying to feel a little bit hungry, which is probably not good. I tried to make the macro counting by myself but it is a pain in the ass. I will start using crononeter, the page Andy recommended.
Bought a chain to do weighted pullups. Today I did my first strict muscle up (no kipping). But technique was shitty (as in, one arm first and then the other). Then i did 15 pullups. Cant wait to get to 10% fucking body fat.
I would advise you this program:
monday - shoulders/tris
Overhead press 5 sets of 3-5 reps
1 armed db press 4 sets of 8 reps
lateral raises 4 sets of 10 reps
shrugs 4 sets of 10 reps
close grip bench press 4 sets of 8 reps
tuesday - back
deadlift 5 sets of 3-6
pull ups 4 sets of 8
bent over rows 4 sets of 8
db rows 4 sets of 10
thursday - chest’bi’s
bench press 5 sets of 3-5
incline db press 4 sets of 8
incline db flies 4 sets of 10
weighted dips 4 sets of 8
standing curls 4 sets of 8
Little update. I'm 69kg, 11% bodyfat I would say. My goal is to get to 67kg at 10% by the end of the year, so I will have to accelerate the cut. By mid February, I want to get to 64kg at 8% bodyfat.
My lifts have remained the same, so whatever I am doing (reverse pyramid training, doing low volume, and carb loading during training days) works. I can do 2 muscles ups per training session.
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I didn't think the "Get Hung" guide would have girls eyeing my bulge. It did.
I didn't think that your exercise and diet advice would have girls checking me out. It did.
I DEFINITELY didn't think that your hair-loss prevention would fix my hairline. Not in a billion years. It mother fucking did. You saved me a crazy amount of time, a ton of money, unnecessary pain, and destroyed my #1 source of anxiety. DESTROYED IT.
Kratom is next!
To anyone reading this, follow through, read this material, APPLY this material, and enjoy life.