Guaranteed
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Yesterday was extremely stressful and it showed in my sleep; low carb day to boot. I think my high carb days are too high so I’ll mellow it out.
I was listening to Bedros Keuilian podcast and it felt prudent to take a few notes.
8 Toxic Habits that will make you weak and poor.
- Trying to impress other people. (50/50 sometimes i care, sometimes i don’t. Needs work)
- just impress the 2.0 future version of yourself.
- Stop spending time with weak people. (check)
- ruthlessly manage your time, money, and people you surround yourself with.
- Stop suffering from imaginary problems. (Checkish)
- stop complaining about problems that may exist, but don’t exist right now. Moreover, stop dumping them onto others.
- Stop asking for permission. (Check)
- it makes you look like a child (approval/validation seeking)
- Stop being a supporting actor. (In progress)
- Write your own life story.
- Stop screen sucking. (As much as i feel I’ve done this, it’s not enough)
- if you’re going to be the main character in your life, why are you watching other people live their lives?
- Stop eating like crap. (Check)
- self explanatory.
- Stop being broke. (Checkish, fixing it now)
- self explanatory.
Back to training.
RIRO PPL
Legs a Week 2
Adductor 8-12 (3 drops sets)
15x75
7x50
8x40
10x35
Calves
10x200 close
13x20 wide +30s extreme stretch
Leg curl 6-10(60 second static hold)
9x250
10x150+55s static hold (ouch)
Leg extensions 12-15 (rest pause on last set)
20x16
9,5,3x200
Quad Focus Leg Press
5x865(Stop bloody nose. RPE 7-8)
9x685 (Widowmaker) (Stop, return of the bloody nose. RPE 6-7.
Machine rdl 4-6 (no intensifier as the risk isn’t worth it)
10x315
8x315
I can’t say i was motivated, but i was dedicated to the grind and that’s what matters.
9 Likes
This seems to go away as you get older. In my younger years I cared what people thought. Now, at 46 i could care less.
This is a good one.
I got rid of all social media 10+ years ago and never felt better. 98% of whats on there is complete crap. I’ll give up the 2% that could be usefull.
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I did the same except for bodybuilding forums. TBH I’ve been toying with giving up TNation and UGBB as I don’t think I’m getting much value from them anymore.
Admittedly I do get value from both, I’m just at a point where most of the reason I come here is to pat myself on the back - and that’s not really a good thing. I do more than pretty much everyone I know, and that’s great; but I use that exact line “I do more than pretty much everyone I know” and then use it to rest on my laurels. I’m capable of more and I need to stop congratulating myself for what I’ve done - I’m not where I want to be yet.
Anyways, there’s more of a response than you asked for 
5 Likes
Switching over to Cronometer for macro and weight tracking. Macro counts will shift but I’m eating the same from day to day (1 bagel w/ 2oz light cream cheese, 1 banana, 4 whole eggs, 16oz chicken breast, 16oz 96% lean ground beef, 200g rice, 3 scoops humapro)
Cardio day
Toes To Bar
x8
x7
x4
Torso Rotation Machine
12x100
12x100
12x100
HIIT (10 mins)
Concept 2 Rower
30s sprint
60s
30s sprint
60s
30s sprint
60s
30s sprint
60s
30s sprint
60s
30s sprint
30s
Treadmill 10mins AHR 142bpm
Jan 3rd 2024 Progress Pic
Weight: 208.3lbs
Waist at navel: 36"
Carbs yesterday: 125g
Carbs today: 125g
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That’s a pretty cool combination of foods for a diet.
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Bagel, Banana and 1.5 scoops humapro are pre/intra workout carbs and nutrition.
Eggs are post-workout.
Chicken breast is lunch.
Beef and Rice are dinner.
1.5 scoops humapro are spread throughout dinner and overnight.
Ideally, all carbs would be pre/intra-workout but I struggle to eat that much before training hard as I do.
I will be boosting carbs a good bit on leg days, thinking something like 400g or so. Normal carb cycling is 2 high days a week, but this (like everything else I do) is a bastardized version of that.
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I just spent the weekend with a group of pretty motivated friends (two buddies I’ve known 31 of my 36 years, and our wives in Moab). We don’t necessarily have the same goals, but there are some common things. We are all considerably above average financially compared to most in our age bracket (mid 30s).
One of my buddies basically has very little adherence to social norms. One of the weirdest people I know. Has a bunch of money / investments, but has hardly any desire to impress others. Him and his wife share a 8 year old civic. One thing about him is he views money and possessions like a video game, where he tries to max out his accumulation rate. He is always looking for ways to increase income in a mostly passive way. He has two rental properties, and they both make a lot of money. His goal is to match their current income (from work and rental properties) without the work income. He is shooting for over 200K passive (relative, as a rental isn’t exactly passive like a stock is) in the next few years. Ultimately he would like to be making over 200K passive, but that is the near term goal.
I think for him his success is largely due to him enjoying this type of stuff. He is always talking about it.
My other buddy doesn’t enjoy it as much as the other, but has spent his money in a similar way (spending on things that make him money vs buying stuff he wants). He owns 5 houses that are a mixture of long term and short term rentals. He and his wife are sorta retired right now. He decided he wanted to pursue a graduate degree, and quit work, and is living off his passive income, and his wife quit work to move near the grad school with him. He doesn’t have the same goal as my other friend. He doesn’t want to be crazy wealthy. He is more looking for life balance. Same as the other though in that they don’t buy much to impress others (myself included on that).
I am not where they are, and for me, the idea of managing short term rentals sounds like not much fun (although I own a share in an AirBnB). I am more interested in more passive income (stocks). I am going to open up a separate account to invest aside from my 401K (which I max out). I’ve gotten into a pattern of increased spending on fun stuff, but I am going to try to get myself excited to buy more assets that make money (stocks).
This is more with the last point, but also touches on hanging with stronger people (or just ones that are achieving things you’d like to).
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What’s up with Humapro and how you’re taking it with meals? All the benefits of amino acids + ultra absorption of nutrients in your food?
Mostly just a way to get easy protein in and make water taste better.
I don’t intentionally time bcaas with meals, but I do intentionally drink a lot of fluid with meals for digestion. The two just seem to go together well. Water with meals just feels weird.
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4th night in a row of genuinely shitty sleep; woke up at 2:20 and alarm didn’t go off until 4:00.
RIRO PPL
Push b week 2
Machine Incline press 6-10
13x275
9x275
(partials) 12x225
Cable fly 8-12
12x45
9x45 (+4partials)
Machine Shoulder Press 6-10
8x315
6x275
(partials) 15x185
High Face Pulls (Flared Elbows) 15-20
15x40
14x40
FreeMotion Tricep Machine 8-12 (mimics Skull Crushers)
19x100
12x100
triple drop set
6x80
5x70
6x60
(Fucking toasted)
Dips 8-12
9xBW
7xBW
Calves
Wide 21x200
15s rest
Narrow 12x200
I had nothing left to give after that tricep machine, but i really like using it so that will be in the rotation.
4 Likes
Cronometer apparently has 2 different labels for the rice i was eating, and i was using the cooked one thinking it was raw so fuck me i guess. Recalculated macros and carbs are about 100g higher than planned every day this week except yesterday, which was an [off] day. Feeling a little defeated tbh - i was on-point all week, or at least i thought i was.
Adjust fire and stick to the plan.
RIR0 PPL
Pull b Week 2
Hammer pull down 6-10.
13x315
7x315 (+partials)
Chest supported db hammer strength rows (hit failure with flared then hit failure with elbows tucked, one set).
12,3x405
Rack pulls 4-6(no intensifier).
7x405
4x405
(performance dropped hard from last time, before was 8x405,8x405)
Reverse Cable Flyes 8-12.
22x35
16x35
SA db Preacher curl (hammer) 8-12.
15x35
11x35
Cable curl 8-12 (fail step back, fail step back, fail step back. triple drop set on last set).
*Cables clogged with normies, sub Machine Curl 3DS)
10x100
6x100
6x80
5x60
3x50
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Going to stick to ~225g carbs daily for the rest of the week so I can have a baseline. If no weight change, I’ll lower down to 100-125g daily carbs.
Fats will remain low, protein from 1-1.5g/lb
Cals: 2270-2640
P: 250-300g
F: 30-60g
C: 225g
I don’t think it makes sense to do a “high day” with this, if weight loss does happen.
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Do you mean because of the “suck factor” involved or something else?
I’d love to hear your experience.
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It really began to “hurt” once I was much below 10% bodyfat. My temperament changed and much harder to control. Most all of my focus was on myself. The only times I didn’t feel starved was when eating, working out, or sleeping. Shortly after eating, I was hungry again. Pain seemed the standard course of the day. My concentration was challenged. I could not ease the pain watching TV. Books were a much better alternative.
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Why do you plan on 6%? That is really low, and unless getting on stage, you might look worse in real world situations than 10% for example.
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I assume you were taking heavier doses of 19-Nors at this time; do you think they played a role in this?
Coach recommends getting as lean as possible before bulking so I’ll have more time on my bulk. He typically goes 6-12% cut-bulk instead of the Reddit 10-15% cut-bulk.
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Was feeling run down so i gave myself a cheat meal yesterday. Nothing fancy, just pasta, estimated 100g carbs. Seems to have helped.
RIR0 PPL
Legs b
Seated leg curl 12-15.
Warmup sets were fine (85lb, 170lb), working weight (225lb) immediate R Hamstring tweak, same as last time. Will have to sit these out for a bit.
Adductor 6-10.
Machine busted
Calves
Wide13x305
no rest
Narrow 4x305
(Machine max)
Smith Machine Squat
All 3 smith machines were busted.
P.S how the FUCK do you break 3 smith machines in a week?
**Sub Squats
5x315
5x315
+Sissy Hack Squats
10xSled
9xSled
Bulgarian split squat 15-20.
Did not perform, Hamstring.
Db rdl 6-10(no intensifier).
12x100
10x110
(DB max 110lb)
4 Likes
It is nice to always be looking lean. I myself have a tough time bulking when the abs get blurry or I feel like I am gaining too fast. At the same time, 6% is pretty low if you’re not getting ready to be on stage. It will be interesting to see how it goes for you.
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I have no experience with more than 200mg/wk Deca. I will say that “pain” was the same regardless of the AAS I was running.
1 Like