Delts
Barbell Rows
3x10@45
10@135-185
6x10@225
2x10@275
Dum OHP 10s to 12@100
Pullups
Cable Flys
Uni Lat Pulldown
Dum Back Fly
My PR on Dum OHP is 100s for 17 so 12 is pretty close. I did that 17 fresh (not after a 10x10 on Barbell Rows) and with 5 rep warmups rather than 10s.
So my delts are as strong (and healthy) as ever and I don’t think switching to high bar is a coincidence. I am the white and weaker Kevin Oak. Or the fatter, shorter and weaker John Haack.
Next week I will look to add in Flat Bench…just to see where that goes.
Ok well work has been a slow motion Trainwreck (because it has lasted about a week) so I will look to take the rest of the month off. It would be really awesome to still be drinking LOL.
Your thong is showing
V-Bar Pressdown Warmup
Uni Rope Tricep Extension
Dumbell Skullcrusher
Hammer Curls 3x15@30
Rev Grip EZ Curl
Unilateral Preacher Machine Curl
Grimey Curl Drop Sets
Double Crunches
LOL the woman who makes my arm training look like child’s weight my wife noticed her thong was showing. She never stopped moving for Wifey to let her know. I didn’t notice and sure as shit wouldn’t admit if I did and even less say anything. But it was a funny conversation that Wifey and I had in the car on our way home that the woman would think wifey was crushing on her. Honestly I just think she would be grateful but IDK.
Whooosh there it is!!! Yea had a bit of the “Woosh Effect” over night. Waist is much tighter today (wifey noticed too) and veins coming in a bit. I was going to do a higher carb day tomorrow but Alsuper’s donut game was next level today so I “refed” today instead.
Ok nap time then maybe some pokerz…oooo my NBA systems turned a corner though so I will have a bit of action on that I think.
Wednesday Weight 99.1kg I forgot to mention my weight that didnt drop but I still tightened up a ton.
Thursday Weight: 98.1kg ANOTHER WOOSH!!! Honestly not a surprise. I barely ate yesterday thanks to work being super shit for the millionth day in a row. Also Tren, obv.
Pretty sure this Tren is the highest quality I have ever had. It is incredibly smooth but also just better quality Raw I think. It kicked in faster than ever at my normal dose (higher potency and less garbage for the body to fight through is my broscience theory). Unfortunately so did the sides. Insomnia is next level this time around.
That whole thing about Pharmacy Grade being next level probably has a lot of truth to it. I believe the doses used in the 90s…I just think that BBers now are probably not using the super inflated doses that it looks like on paper. Everything from that extra 10% purity to less PIP (especially the PIP) contributes to being able to handle and train while using.
OK standard theory is take the Dog and Under. Aside from that SF is the better side/team. So SF and Under 54.5. I would wait until about Saturday night to take those if you want those as public money will push it up until then and then Sharp money will start coming in around that time making the line worse for those sides. If you like the over or KC then betting sooner or right before kick off is probably best.
A couple other things I like: (keep in mind these are in line with my theories of SF and Under…if you like the other side a lot of these are fades for you)
SF 1st Quarter Money line @ +105 AND/OR SF +0.5 @ -157 personally I dont like the juice so will take just the money line.
1st Quarter UNDER 10 @ +104 plus juice got me on this but this is a crazy line. 2nd Quarter total is set at 16.5. If all things were equal each quarter would be set at 13.5ish.
Will Mahomes win SB MVP: NO @ -134 just assuming KC doesnt win.
Mahomes Pass Attempts UNDER 35.5 @ +107 (wait on this until Sat night as it opened at 27ish and has been bet up…super sharps took over 27 and will also take under 35)
Total Pass Interceptions by both teams UNDER 1.5 @ -158 bit of juice here and I know I think this will be a defensive battle but Jimmy is only going to throw the ball 12 times and Mahomes is great with not throwing picks.
Gatorade Color: PURPLE allegedly it was found out that purple will be used to honor Kobe and once that was found out odds went through the roof and my book doesnt even appear to be offering it.
Heads or Tails: Dont bet this with a sportsbook as they have juice. bet it with your buddy as even money.
Nationaly Anthem: Always take the over LOL actually this opened at 2 minutes @ -110 and the Over was bet all the way up to 2 minutes at -230 which is significant to say the least. If you got in early great, if you are getting in now pass.
SUPER DEGEN GAME: I dont remember the name but its basically bingo. There are 10 digits that the clock can be stopped on (or even odd works for 2 people) and simply put every body puts a predetermined amount into the pot and if it stops on your number you win the pot. Then everybody reantes and it repeats until your significant other says you cant have anymore money.
I may bet none of these or all of these but the one thing I know is I wont be betting more money than I can find in my little sisters change purse. Gracias Hermanita
Hip Arms
Squats
10@410 (ATWR)
4x10@230
Leg Press
RDL
Quad X
Yea holy shit hard AF. That ATWR is for amount of time it took to complete a set of 10. Rep 1 to rep 10 it was like 59 seconds.
I brought my hands in a smidge closer than my bench grip and it felt locked in and good. I know I have tried low bar that way but maybe I was fatter or maybe it hurt my biceps nerves because I didn’t keep it. I have no doubt I try low bar with this grip down the road.
I also brought my stance in quite a bit and I really felt a lot more work in my glutes and hamstrings…which science says that’s abductors so idk what I do know is it felt good. I want to stay focused on BBing right now but it would seem for PLing I might have a way.
Ok so I booked a small win this morning and since it wasn’t a huge loss that makes it a huge win so I am taking the rest of the day off to watch Titans and Sabrina with Wifey.
AM Weight 97.7kg Expected this so was already planning a higher carb day. This is strategic for a couple reasons. 1. I dont want to lose more than 1kg a week (~1% body weight) 2. If I bump calories on a Friday and keep it cleaner it will make it less likely I do something stupid over the weekend…like drink or go on an ice cream bender. Oh plus Super Sunday my family always goes a bit ham.
With the calorie bump I am going to divide my Upper Workout into AM Push and PM Pull workouts (delts dependent). The food is more mental so this should keep me well into a deficit.
Monday I think it will be time to start tracking…but at the same time this is working so why fk with it…oh right because I am pretty much starving 24/7.
Took these now as the lines were moving against me.
OK DADDY NEEDS A NEW PAIR OF SHOES!!! Actually I do. But I doubt I spend any winnings on new shoes so DADDY NEEDS SOME MORE GYM EQUIPMENT!!! (read roids LOL)
October Faction: ZOMG FUCKING LOVE IT!!! I just finished it and literally 10 minutes after watching it I am rewatching it with Wifey.
Titans Season 1: decent until the last couple episodes I hate flash backs and flash forwards etc. (October Faction has them but they did it well.) I liked the first couple episodes but didnt love it enough
AM Workout: Boobies
Pec Tear Machine (Bench Press)
2x5@255
5@275-295-315
Dum OHP 25 with 50s
Cable Flys
Delts felt good. Left 100%, right was 95%. My goal is to get a 5x5 above 315. Pretty sure 315 would be a volume PR.
PM Workout Back
Barbel Rows
Lat Pulldown
Face Pulls
Dum Back Fly
Thors Challenge (easy AF)
Went pretty easy tonight. My Lower back s fried. Its muscular now which is a huge improvement over what might have been a minor injury.
Diet: Not Great My stomach is being super fkn weird. I am both constantly full and hungry and always burping and I hate all my food so eating is a pain in the ass. Plus things arent coming out the way they should. I might go full Ronnie Mode and stock up on a barrel of BBQ sauce and eat Potatoes and chicken all day. Needless to say I did not hit my calorie target today. I am not super starving though and that was the point. My last meal I am going a bit ham with some favorites. 2 bananas, 2 mini croissants and a protein shake.
AM Weight: 99.1kg Bounced up more than expected giving how hard eating was yesterday. I will figure something out with eating. And pretty sure I start tracking weight Monday, maybe calories.
Gyno’s Back I am not sure if I just got leaner and this makes it look worse or it is a flare up.
January Pokerz It was on track to be my best month then about 10 days of running like shit turned it into a small win. Super fun BS let me tell you.
Love this song. It was the first I heard by Lizzo so I was pretty excited to see what else she did but didnt enjoy her other stuff as much.
I have also listened to a bit of Billie Eillish and a bunch of other top 100 stuff. I am trying to get more current on my pop culture but this exhausting and for the youngins I think LOL
GUNZ
Rope X
Dum Crusher
Hammer Curl 15-12-15 w/ 40s
Rev EZ Grip Curl 3x15ish w/ 50
Uni Preacher Machine
Grimey Curls
Cable Crunches
Sick fkn pump. Veins are coming baby!!! If I can keep leaning out and training like this I will have some sick biceps I think.
LOL My Wife
Wifey was talking to a friend about this woman who was liking all my IG photos that Wifey wasnt in and said how she trusts me blindly. “Blindly”…? I never leave the house with out you, you have full access to my phone when ever no questions asked, you know all my pin codes and passwords to all my financials and social media etc and are the only one who knows where my passport is. “Blindly” tee hee. It may sound like she is controlling but honestly she doesnt even use her power (except to buy cheap clothes from China gracias a dios) and the only reason I leave the house is to make her happy to begin with. Still pretty funny stuff.
OK I gotta grind then send some quality time with Wifey.
AM Weight 98.15kg came back down thanks to (shit) Poker Appetite. I ate 125g chicken, some chips (oops) some popcorn and a protein shake after training yesterday. I am sure I will be over 100 tomorrow. Some buddies are coming over and I am either drankin or eatin, either way the scale is going up.
Gatorade prop is finally available. Red/Pink is the huge favorite so I guess purple is out.
There is another really good Kobe prop that if a TD scorer “clearly” honors Kobe @ -229. At first I thought that was easy money but I actually like the fade as it is @ +184. Also I have no idea how it would be done…I guess holding up a 2 and a 4 with your fingers?
This gives me a 7.5 point middle opportunity and really 2nd half should have more scoring than the 1st so this is kind of a buy out as well. Would have loved better odds but it isnt moving…actually it seems I m the one who made it move so fk me LOL.
Also Shakira hot AF. Dont tell my wife. I really dont even know what she looks like I just love her voice and that she speaks like 6 languages. Languages are hard for me to learn so I have a lot of respect for that. OK back to game. Jlo = meh love her outfit though.
Edit: also pretty lame on those 1st quarter bets. Chiefs scoring a TD with 31 seconds left in the quarter to make us go 0-1-1 (win-loss-tie) rather than 1-0-1 or even 2-0-0 had they not scored on that play and let it go to the 2nd quarter.
Super Bowl: -3.5 units Thats why I only bet what I find in other peoples purses tee hee. Obv kidding but when I bet on weird shit like that it is for fun.
AM Weight 99.2kg eh not too bad. I ate an entire bag of doritos among other things yesterday LOL. Didnt drink too much. Any who back on Bikini prep pretty hard today to get back under 99kg and hopefully I can get to under 97kg by Friday.
POkerz What was going to be a PR month turned into a small win so ugh and for February I am going to try the volume thing again. So lets see how it goes.
Breakfast Piece of Arrachera (skirt steak I think) and a monster…and a liter of water.
Hammies
Booty and Ham Blaster (Beltless deadlift)
5x5 at 405
Standing Plate Loaded Quad Ext (high bar squats)
5x8 at 230
Single Leg Press
Quad X
Ham Curl
My goal when I added Deads back in was to hit a 5x5 at 405 with or without straps. I did it today no straps. Forearm pump was real. So I guess I will see if I can work up to like 455 for a 5x5.
Today made me realize the best thing I can do for both Squats and Deads is to move deads to their own day and only train them once a week.
Ronnie Coleman is a genius. You can look at his success across everything he has done and know he is really smart (cop, BBer, business and probably more). His diet might have been accidental genius but it was genius. The 2 most important electrolytes are Potassium and Sodium. His potato and BBQ sauce are loaded with them. Then add in how truly awesome potatoes are in general with their fiber etc and yea the dude was smart AF.
Ok chilling with fam then got to get that work in.
AM Stats: 99.2kg / 20.7% BF Waist 97cm / Neck 44.5cm / Lean Mass 78.7kg
The Navy Method probably comes in about 5-8% high for me but by the time I actually get to 5-7% BF that lean mass is more accurate if that makes sense. EDIT: Holy shit just ran the numbers and for me to be 5% I will probably need to weigh ~83kg. My wife would love that LOL. She always wants me to lose a bit of weight.
OK grind time baby!!! Feel the nit, be the nit. Make the money.
AM Workout Boobies
Bench Press
5 at 345 at RPE7
3x10 at 225 (these were RPE9-10-12)
Dum OHP 24 with 60s
Cable Flys
Dips
Good Workout. Delts feeling really good. Posterior delts got sore like Littlesleeper’s.
PM Workout Reverse Boobies
Pullups 3x10 Warmup
Barbell Rows
2x10 at 135-185-225
4x10 at 135
Uni Lat Pulldown
Dum Back Flys
Barbell Rows sucked a fat one and not in the fun way. I feel like my back has blown up since adding them back in though, especially my traps, so not taking them out.
So my wife was teasing me for jammin out to this while I worked but then I made her listen to it and she has been listening to it on repeat the last 24 hours. Great song. Honestly aside from it just being a fun song it reminds me to be a better husband. I wonder if my wife knows that and that is why it has been on repeat LOL
OK Time to start Sabrina season 3 then off to bed to do this all over again tomorrow…just easier.
Such an Idiot So I used my old phone that doesnt connect to the internet very often to check my google sheets and I ended up injecting in the exact same locations for both Tren in my Glute and EQ in my Quad. Quad pain is so minor I wouldnt notice it if I didnt know. Glute was fine until today I thought I got away with it but now it is a bit red and sore. I should have no issues Squatting tomorrow. The good part of this is my homebrew is on fkn point and I encourage any body who wants to seriously use drugs to make their own. Normally my glute gets inflamed for anything but the first Tren injection went so well I didnt even notice it just a couple days later as I was injecting in the exact same spot LOL.
AM Weight: 98.3kg I think, kind of forgot but it was around there. Also really doubtful I hit my goal weight this week without doing some stupid stuff. Thursday night we are going out to dinner for Mi Hermanita’s bday at an Italian place. After my last Ceasar debacle I am going straight pasta homie. Might start with cake. I should hit sub 97s by Monday if I can avoid the my normal Weekend BS.
AM Workout: Tris and Abs
Rope X
Dum Crusher
Uni Rope X
Skull Crusher
Double Crunches
The main reason I am dividing these is that a 2nd workout burns so much fat for me. It doesnt even have to be a hard one. Also though I cant hammer Triceps the way I want and still get a good Bicep workout or vice versa because the Pumps are real and inhibit ROM.
PM Workout Bis and Bis
Hammer Curl 55s for 3x8 (PR)
Rev Grip EZ Curl
Unilateral Preacher Curl Machine
Cut out the Grimey Curls. I think a little less is a little more right now.
96.4kg YEA BABY!!! I’m just kidding. I had a gastritis flare up and was nauseous off and on all day (actually since Monday) and it got really bad post 2nd workout yesterday to the point I ate 1 bite of a carrot and a sip of tea then had maybe 100mL water the rest of the day. Brown rice seems to be a trigger too. I think I ill just blame the brown rice instead of the Tequila and Doritos.
Just getting properly hydrated I will be back to 98kg.
Probably skipping the gym but on the plus side that means I am also skipping the dinner.
AM Weight 97.1kg Bounced back, probably not done with that. The amount of food I am going to be able to eat to lean out is turning out to be much less than I had hoped even with the boost in volume. Of course yesterday I did nothing so there is that. On the other plus side I did do a lot of leaning out the last 3 days and wasnt miserable for hunger or strength.
OK so I have about 4 workouts I want to get in over the next 2-3 days. Plus I skipped all my injections yesterday so shit gonna get weird over the next 48 hours while I catch it all up.
Probably going to boost calories to just under 3k as long as my tummy can handle it.
