Fuerza Quest: UNLIMITED POWWWAAAAAAA

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Pre Prep Program This leads directly into a 6 week prep that is RPE based so all those AMRAPs from 531 will be a good lead in.

Edit: 3x8 and 3x10 for Squats is backwards. The 3x10 should be on Monday then 3x8 on Friday. Also both of those are High Bar to give the delts some recovery for the singles on Saturday.

Top is if Bench can be done 3x a week other wise it isnt a big adjustment. Complete with deloads which is new for my training. Back work is done on Monday Wednesday Friday either right after the Lower work or as a 2 a day. When I am PLing I wont be doing a ton of volume or cutting so energy levels should be good for that. Doing it that way gives my lower back a day off in between lower body sessions.

531+ for BBing This is what I will be running until the cut is over which I will probably be starting again tomorrow.

OK sleepy time so I can get back on that grind tomorrow.

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Probably (definitely) shouldnt have drank on Saturday. Delts feel trashed and my Quads got a bit tore up from the Halo incident. So Quad tendonitis is on the verge of flaring up. On the flip side the time spent with Wifey was well worth it.

AM Stats: 97.1kg 94cm Waist Not that surprising and not that upsetting because this is the best I have looked all cut. I did spill over a bit today and I am hoping that was from my semi ridiculous breakfast and not the papaya…i really dont want to eat potatoes for a while.

Quads…errrr Hamstrings
Squats…nope
2x3@100kg (last warmups)
Deficit Deads
5-10-10@140kg
Machine Leg Press
Ham Curls
Quad X

Quad tendons felt like garbage so I took it easy and had some fun with Deads. Aside from not pushing it I am also going to train Hamstrings with more balance. I will have to get a lot better at moderation with Squat training.

Diet: ~3300 calories thanks to a huge breakfast. There were left overs and I just kept mixing and frying until it was a 1200+ calorie breakfast. Rest of the day is 300g Rice, 1kg papaya and 500g chicken divided between 3 meals.

Egg Whites I really dont like them because after you cook them they then perspire water which is weird and gross BUT I think that will work just fine in oats. I need to find ways to lower calories and fat but I dont want to give up eggs completely and I dont want to eat Protein powder either.

OK I am sooo sleepy, its 630pm. Fk it YOLO off to bed I go!!! Pretty sure that isnt what YOLO was intended for but YOLO MTHRFKRS!!!

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AM Stats: 97.1kg 94.5cm Waist Not thrilled about the waist but I have been hella bloated the last couple days. Considering water consumption and bathroom usage (none) that weight is actually a drop from yesterday despite the calories. I am also going to have my Test levels checked sometime next week to ensure my gear is legit.

Diet Hack? Oats 6x a day with chicken. I could do this. It would be insanely easy to adjust calories. Oats are filling, have fiber and I havent been getting bloated from them (that might be because it is always the first meal). I know I have thought of this before, there has to be a reason I havent done this or dont remember doing it and I am pretty sure it has to do with Fiber quality. (Think bran vs potato and I am pretty sure Oats are closer to bran.)

Today’s Diet: ~2731cal / 189p / 397c / 40f / 32 Fiber through 6 meals 4 Eggs / 100g Oats / 300g Rice / 400g Chicken / 1kg Papaya I will have a 7th meal either oats and chicken or papaya and chicken as it is 4pm and I am scarfing down my 6th after my 2nd workout.

Workout #1: Back
Hammer Lat
Cable Row
Dum Yates Row
Back Fly

Delts felt like crap, I think from sleeping. My new V-Taper (not veiled brag) makes it harder on my delts. I kept it pretty light and pumpy and the delts felt better and better as the workout went on.

Workout #2: Biceps
Hamstring Curls (bicep femoris)
Rev EZ Curls
1 Set of Bar Curls (see below)
Iso Curls drop into Hammer Curls
Double Crunch

Great Pump at both workouts today. Biceps are 50% sleeveless shirts (collared if you got em) and 50% lighting. To be serious for a second you could say that is accurate because it helps with mind muscle connection.

OK off to bed? or maybe some video games.

https://www.instagram.com/p/BxdM0GcA6fx/

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Gonna have some fun today!!! Primo is coming to town for a “Pechuga” workout, running some slin to recover these hamstrings for tomorrow, getting my test tested to ensure non-natty status (drug testing my drugs), testing the Oats and Chicken diet and had my last cheat meal so now i am going to attack this weight.

AM Stats: 96.8kg 94cm Waist I would like to get back to the 94s or low 95s by next Monday. Not the tallest order because most of what I gained back is glycogen so it should come off quick and I need to deplete that before the fat burning really gets going again.

Some hump day humor: Obv it is a joke and I didnt post it but thought it was funny.

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Test Levels:

It was over 10000 actually so test is good to go. Kind of a relief. (Most labs dont test for test levels above 10000. Also I know everybody made a huge deal about Dallas McCarver having test levels over 10k but it really isnt that big of a deal or hard to do. I injected 400mg yesterday and have been running 700mg / week for about 2 weeks now. I would bet more than half the time my levels are above 10k and if you run anything over a gram your levels are probably always above 10k.)

Pechuga con Primo Pechuga is a slang / vulgar word for boobies in spanish and using it makes my wife laugh tee hee
Bench 8@150kg
Dips (7)
Cable Flies 3x10
Tricep V-Bar Down

Huh, that 8@150kg is a 2 rep all time PR and I probably had a 9th. The question is will I stop being an idiot and trying to bench 3x a week and get/keep these delts healthy.

Delts still not fully recovered from last week so I cut out all but 1 working set (the ARMAP) and skipped Dips for the most part. I am going to drop dips anyways going forward. I actually think they have a negative impact on my delt health.

Slin Strings Well the slin definitely helped recover my hamstrings a bunch…but still not enough to want to train legs tomorrow but I told Primo we are training legs so it is set in stone.

Do NOT feel like working, or doing anything but eating but I am in the diet doghouse after this morning.

[littlesleeper]

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Delts still not fully recovered

Which delts do you find to give you the most issues for bench? I’m pretty sure my rear delts are typically the culprit with pain during benching.

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@littlesleeper

Which delts do you find to give you the most issues for bench? I’m pretty sure my rear delts are typically the culprit with pain during benching.

My front delts just dont recover as fast as the rest of my pressing muscles. I think what happens is the muscles dont recover fast enough then the supporting muscles and other stuff get more wear and tear and it becomes cyclical. So far the best thing I found is about 1 heavy Seated Dumbbell over head press AMRAP for assistance seems to be the perfect amount of help. Unfortunately my current Bench gym doesnt have anything above 80lbs and that isnt really heavy enough.

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AM Stats: 96.05kg 93cm Waist Incredibly happy with that after the cheats and slin. Also tomorrow WILL BE a waist PR. I have so much confidence in that. The stars are aligning. Today is Arimidex day (no weird hormone spikes), went to the bathroom twice (thanks oats and papaya) and todays diet is the same as yesterday just without the cheats, slin and garbage (sugar) that goes with slin. I have been miserable most of the day.

Diet “Hacks”: I figured out why I didnt do Oats and Chicken or dont remember. Oats suck after a couple meals. Its mostly a texture thing I thought I liked…I dont anymore LOL. So bland and there really isnt a lot you can do to dress it up. Fiber is good though. I am also sick of papaya. I actually am looking forward to eating potatoes again. The awesome take away is I found I can eat variety and still make progress.

BF %: I no longer wear sleeves. I am having a really hard time comparing to past cuts. A lot of spots I think I am further ahead (vascularity, abs, outer arms/biceps, delts) but a lot of spots I feel further behind (chest back quads). I probably am just not as lean as I think…I also dont have access to the same mirror and lighting set ups I used to where I could see behind me.

Sanity Level: Tomorrow is a high day and I just keep looking at my diet for tomorrow and fantasizing. I will probably wake up at 2am, do check ins and start eating. It will be glorious. 500g RICE!!! FIVE HUNDID!!! 4 WHOLE EGGS!!!

THURSDAY LEGS with Primo and Wifey
6 Minutes Cardio (close to all time PR)
Rev Grip EZ Curls
Rope Tricep Extension
Bicexual Curls

LOL yea hamstrings STILL not recovered plus I doubt I was doing anything more than Leg Xs anyways with these energy levels so we trained arms. They also did Abs while I fell asleep on a Preacher Curl…not a joke.

OK I am going to try and choke down this last bit of papaya and sleep until at least 1201am when I can carb the FK UP!!!

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YEA BABY!!! 94.9kg 92.5cm Waist!!! I noticed I feel better in the after noon. Yesterday even though Papaya was less calories I felt instantly better after eating it like I did not from the Oats. That has to be related to the sugar content which is disturbing but what ever.

This is what I have been drooling over:

I dont know if I will eat the Papaya, probably will. This would probably be maintenance if I was training one easy workout like arms or bench. I have Legs and Back today so this is still a deficit. If these calories were in potatoes it would be a rest day deficit. I will also be trying to drink 6+ liters of water.

and found this:

Why Powerlifters Should Go To Therapy – Joe Sullivan | elitefts.com

Joe Sullivan just moved up my list of favorite lifters. I mean I disagree with the dont go to the gym for therapy thing but his gym is probably an actual powerlifting gym rather than just a pump factory.

OK TIME TO EAT!!!

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WOrkout #1 LEgs
Dead 1s to 260kg
Squats…eh not really
Weird Hack Squat
RDLs
Quad X
Ham Curl

Quad was still bothering me so I didnt do a lot of squats, still a pretty good leg workout. I was setting up my squat stuff and Rob Zombie just spoke to me so I hit some Singles on Deadlift instead. I was hoping for 280kg but I left it at 260 to not completely sabotage my workout.

I have figured out my program: Whatever da fuk I want!!! LOL BBer 4 Life.

Workout #2: Back
Hammer Lat
Cable Row
Rev EZ Lat Pulldown
Rev Pec Dec

CHEAT MEAL!!! 5 Rice cakes (maybe 100 calories) and a 0 calorie flavored water. I easily smashed the rice but didnt eat all of the papaya today.

I expect to be a bit heavier tomorrow but I am ok with that.

2 a Days are absolutely brutal mentally, but once I actually get to the gym the 2nd time and get a few sets in it is fine. I have been looking over a ton of old programs trying to get ideas as I am just not happy with any of my splits I am coming up with.It is driving me a bit nuts.

OK, I think we are watching Ru Paul…at least I hope because I hate How to get away with murder. Its just constant yelling and screaming and crying. Its a Telenova but in English which means I understand it and means it is so much harder to watch.

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AM Stats: 95.8kg 93.5cm No surprises really. I get my BF% tested Monday. Its a portable device so I dont have a ton of faith but it will give an idea, plus it is free and I can get it tested again in 3 weeks to see what kind of prgress there was…plus its free.

Physique: Outer Obliques starting to show the line, lower back looking small and lower ab fat feeling softer and lesser. (In my experience fat has stages. It may not look smaller but it will feel softer meaning it is less full…total bro science there.)

HUraaaayyyy for PECHUGA
Bench
4x1@160kg
6@160kg (all time PR)
Dum OHP
30 with the 80s
Cable Flies

BIKINI PREP TRULY BEGINS!!! Time to get miserable. I have been a pretty big wuss about the suffering, its time I accept it. I have a place I can go mentally to get me through this. I call it mental jail. I put my self there, we stay there until the job is done.

Training: I had commitment issues. I made a list of everything I wanted to do, then asked which of those things would help me accomplish my goals. The programs sorted themselves quite easily, even the PLing split. For my current BBing program I am so committed I just said my last good byes to Powerfit and I will be training exclusively at Beach Body for the next 3 weeks. I just have bench singles at Power Fit but even that I am going to do my assistance at Beach Body.

It will be a Lower, Pull, Push split no off days and since Beach is open 7 days a week it is a constant rotation.

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Diet Update I have been watching a ton of YT videos of people in prep and as many full day of eating videos as I can find. The 2 things I noticed is that they eat a LOT of what I consider junk and their “calories” are about 500-1000 less than me for similar body sizes. This tells me there is probably a trade off for clean vs IIFYM and also that I am eating too much (and not nearly miserable enough). I am going to get more flexible…but for half the calories…and a LOT more miserable.

Physique has really dried out a bit the last 24 hours esp in the quads. Traps had Striations this morning. I guarantee by weeks end I will be the leanest I have ever been, then its Halo time.

Drugs Updated: Scored some more Clen so we will be running more of it. Little more details. Bumping Arimidex as the cycle goes on. Still no test.

SUNDAY FUNDAY
Quad X (warmup)
Squats
Leg Press
RDLs
Machine Leg Press
Ham Curl

Speaking of drying out the Quad Tendonitis def got a bit worse. It seems lesser with Low bar so I might try that. I will probably also make Squats my 3rd or 4th exercise. Despite all that it was a pretty good workout.

AM Stats: 93.5kg 93cm Waist Weight was after drinking some water so diet is on the right track.

Ok, grocery time.

EDIT: Did the math on when I substitute and is usually because I drop a meal so cals go way down. Today I had to get an extra meal because I missed my protein target by like 50g…but was under cals by about 1000 so win. The only downside is I miss my fiber target by a mile.

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BF% Tested: 27.4% The good news is it should be really easy to drop that next 5%. LOL it was a bathroom scale heavily weighted to BMI so obviously I am going to fail that test. Wifey is going to call the place I got Dexa scanned a few years ago.

True BF% I am walking hunched over, kind of goon like. Truth is my body used to have a support system where my belly once was and we are still adjusting.

AM Stats: 94.9kg 92.5cm Waist Ab fat was noticeably lesser last night. Very awesome.

Todays Diet: ~2250 calories on a 2 a day that should drop the weight a bit.

Workout #1: Back
Hammer Lat
Cable Row
Dum Yates Row
Back Fly

This was pretty brutal.

Workout #2: Biceps
Double Crunch supaset Bike Crunch
Machine Preacher Curl

I was going to use the Preacher to prefatigue my biceps and save my Delts for tomorrows big bench day BUUUT it felt great so I just did 10+ sets of 10 reps squeezing and pausing at the top of every rep. Great bicep workout.

Drugs: I think Clen is fkn with me. It makes me soooo fkn tired. I am going to play around with timing a bit and I might even just start taking it pre bed. I know that sounds like WTF but it is not unheard of with Clen and stimulants in general late in a cut.

Tracking and Goals I am tracking by average weight over the last 7 days now. It gives a better representation. I am also tracking based on Calories so I can be more flexible and eat crap to keep sane. I want to get under 90kg before I do a MILD carb up. Basically I need to lose 1kf every 3-4 Days which is high, but so is my drug use so.

Yea ok, Game of Thrones the last 3 episodes is ready to go so cant wait to get to that.

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GOT Meh, I mean everything happened that you wanted, should and could but I just feel unsatisfied.

AM Stats: 94.85kg 93cm Waist for the first time my weight has been under 95kg for two days in a row…and only 4th day all prep…wow I sucked this cut. Honestly I really think it was fear of lost performance that sabotaged me.

Workout #1: The Last Bench Press
Bench Press 1s to 190kg
Tricep Rope Down
Abs

I really wanted 200kg and might have had it but I was misgrooving everything today., delts were a bit gritty too so I didnt have a ton of confidence. Normall I would have an extra rest day for this, and be eating fats…and not eating fat burners LOL. We gonna get a 200+ bench on the flip side of this.

“Cardio” LOL my Wife is hilarious. Not comedian funny but just a funny person. I get Hangry, she gets Horngry…oh so Horngry. On the plus side being that that is what it takes to keep her happy I am the luckiest person alive…well I mean that and how amazing she is, obv.

Workout #2: Boobies…not really
Machine Delt Press
Pec Dec
Lateral Raise

Delts were pinching on everything so I did what I could. Lateral raises are my favorite exercise…almost entirely for how my delts and pecs look while doing them. I tell myself it adds Shoulder width LOL

Diet: ~2800cals Calories got up there a bit today. I ate a bit extra for that Bench workout and now one of my Chicken sandwiches will be replaced with liver and onion sandwich as a cheat.

The Most Optimal BBer in History recently did a show. 1st of 2 close ones. He has an awesome YT channel (reverse educational). Any who so obv he eats a ton of garbage but he cut an insane amount of weight like 60lbs in 14 weeks or something. Turns out he got a coach for the 2nd one and the first thing the coach did was clean up his diet. I cant wait to see how he comes in for his 2nd show, its only like a 14 day prep but still. He really didnt look great for the 1st. He made great improvements where he needed to but on stage he just wasnt “show ready” as they say.

ok, going to continue to avoid playing poker because my brain doesnt function and yea.

[littlesleeper]

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GOT Meh, I mean everything happened that you wanted, should and could but I just feel unsatisfied.

Yeah, I was not impressed. Pretty lame finish to a pretty epic series.

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@littlesleeper

Yeah, I was not impressed. Pretty lame finish to a pretty epic series.

I feel like Season 8 was rushed so it came over too easy or something. I hear there will be a prequel though so that could be awesome.

[littlesleeper]

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rushed

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too easy

This is how I would describe it!

And Bran…seriously?? F off, don’t do me like that.

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@littlesleeper

And Bran…seriously??

The only plot twist LOL, I mean they had to have one.

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Shit just got a LOT easier! All the puns intended. The trick to this diet is finding foods that hit Fiber and Salt-Lite targets while still being palatable and low enough calorie. Well with Franks Redhot, some super low calorie bread and Metamucil everything just got solved. We just got our microwave fixed so I can cook my eggs with out oil. I figured out to start taking Clen after my first workout because if I take it earlier in the day I just crash. Not enough calories in the system and I shut down. If I take it post workout #1 I have enough calories to get the energy rush for workout #2 THEN I crash. That works for me.

Obviously processed bread and Metamucil isnt healthy but neither is doing everything I am doing to get as shredded as I can. Also obviously this isnt going to solve being miserable with no energy and strength but it will make my food easier to eat.

Close to peak time I will switch to a Potato and Chicken diet and then I will need to figure out how to get enough Salt-Lite again. Or Fish Sandwiches!!!

Funny story I never liked Red Hot Sauce or Buffalo sauce but I saw all the BBers eating so went and read the label. Its 0 calorie so now I Love it, at least until I can eat real food again.

AM Stats: 95.3kg 7 Day Average and 93cm Waist that 7 day average is a cut PR. I switched to that as it is a better indicator of progress.

Physique: Vascularity is the best it has ever been but over all leanness is not. Really weird cut this time around. Obliques were showing some extra striations this morning though, lower abs coming in bit by bit too.

Diet: Under 2300cals Not as low as I was hoping but I added the Metamucil today so that bounced it up a bit.

Workout #1: Legs
Warmup (3x15ish):
Quad X
ham Curl
Machine Leg Press
WORK:
Low Bar Squats 5@162kg was top set
Leg Press
Machine Leg Press (again)
RDLs

Strength has plummeted. That 5@162kg was RPE 8+ LOL. Quads still giving me trouble and that warmup did not help much. We still got in a quad vein revealing pump though so good workout.

Workout #2: Grocery Shopping
LOL the clen was put to good use. I was supposed to get my calories under 2000 to skip this workout but what ever. I have a good feeling about tomorrow.

OK, time to neglect work and watch other people eat junk food. Ok so I have heard stories of BBers asking large women to eat junk food on like sex cams and stuff. I mean to each their own but now I see it isnt much different than what I am doing LOL. I am watching so many cooking and eating challenge videos to keep me sane. Its kind of like the seclusion thing and talking to sports balls, you dont get it until its you. I am sure there is a name for this disorder but dont tell me, I would rather pretend this isnt a thing LOL

[liftangryordie500]

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I am watching so many cooking and eating challenge videos to keep me sane. Its kind of like the seclusion thing and talking to sports balls, you dont get it until its you. I am sure there is a name for this disorder but dont tell me, I would rather pretend this isnt a thing LOL

You are in no way alone here. I’ve done this when I was limited to eating 3 foods a day haha