Bodybuilding Classic Physique Division Offseason log
You know you who it is already. Can't recall my old password or even what email I used so here we are. I promised I'd start logging if legend n1h did. So that's why I'm logging.
Short term goal:
Successfully formulate a relatively optimized and easy to adhere to offseason diet model. In terms of food selection, I am more or less following Chris Tuttle's recommendations. Our very own BGP has been getting some free diet stuff from Chris since he has a full client load but will send a handful of emails to people for free if you ask nicely and want help. If you don't know who that is, go on youtube/instagram and see the man's work.
Remain injury free, which is easy with my new exercise selection which loco would describe as "leg press and lat pulldown 4 lyfe"
Adjust to a more strictly bodybuilding programming style as opposed to a "powerbuilding" style.
Here is the medium term goal:
2024 summer on stage in classic physique division at a level that would be competitive for winning a pro card. Winning the card itself is immaterial for the medium term, it'll happen when it happens and I will be patient.
Possible obstacles to this goal are gym closers due to continued zero covid policy, possibly moving countries and being unable to focus on prep in the interim, or international political disaster. All of which are legitimate risks.
Ostensibly we will start competition prep late winter 2024 and do a very long slow 20-24 week prep where I never need to bring carbs lower than 200g/day.
Long term goal:
Compete in one professional level show in the classic physique divison in the next 10 years. Don't really give a **** about placings.
Natty: No. Test, deca, mk677, humalog, cjc with 1295 with DAC, berberine (although the last one is both a PED and a general health supplement). Low doses. high dose AAS are massively overrated for hypertrophy, the real magic is the insulin and gh (or gh secretagogues in my case). less than 1g of injectables with PEDs that work on the IGF pathway is much better than 3g of injectables, for example. I'd advise anyone who wants to go down the PED route to incorpoate gh or gh secretagogue peptides along with insulin while they are still taking 1cc of test per week before you ever add any other AAS or increase test dose. You can keep your AAS doses much lower if you actually address this very critical muscle building pathway rather than solely relying on AAS, which are harsh... man...
No prep drugs or harsh AAS until the aforementioned 2024 late winter date.
Diet: High carbohydrates with carbohydrate cycling (2 high days the day before my 2 leg days, 1 low day on the day off, 4 medium days per week offseason), moderate protein around 1.125g/lb of bw, low to moderate fats. I tried a high fat Palbumo approach in both offseason and precontest this academic year. It was a ****ing disaster; this is a terrible way to diet for bodybuilding. Although if somebody is not trying to look lean/dry/hard on stage and maintain athletic performance in the gym, it'd be a great diet to follow because antecdotally it can lead to very high compliance for some individuals because it just destroys so much of your physiological cravings and lowers appetite considerably. Somebody like the apple-pied obese woman who's username I don't even remember might do well on this because she could probably eat 80/20 ground beef bunless bacon cheeseburgers twice a day for an emotional high, not feel hungry the rest of the day, and have only consumed like 1800~ calories daily.
More detailed post with training program and food log to follow. I'm a busy man.
JFC he sets up all this awesome data, highlighting the highs and achievements of American black culture pre 1980s, points to examples of older traditional black culture being highly functional and pro-social, and gives examples of the religious left being racist AF against blacks in America in modern times, then blames the decline on the invention of ***** rap music. JFL. Terrible payoff...
Whatever, I shouldn't care about this. I am black but not even African American. I probably don't even have similar ancestry as most African Americans; it's a genetically diverse continent after all...
You might need to explain that there are a large number of black people descended from the proto-Chinese that populate Melanesia (spoiler: named that way for a reason). Then again you would think an area named "islands of blacks" would be rather clear.
Push last night
decline machine press: 2.25ppsx15, 12, 10, 9
incline db: 30kgx16, 40kgx10
machine flies: 3 sets failure
db prone raises: 4 sets
db skullcrushers: 10kgx26, 4 more sets
My heart wasn't in it. The decline machine press was terrible and I felt like I got no stimulus from it so going into incline db I found 30kgx16 way too easy and wanted to go home already so I just cranked out 40kgx10 for a challenge. Felt good but last rep was a grind. All paused as usual.
My right shoulder rotation has been very good and I'm feeling basically 0 pressure on my pec tendon. I think an ideal healthy shoulder rotation chest workout would be something like incline db 3 sets, flat db 3 sets, 3 sets flies and gtfo. I could probably reduce my delt+tricep volume doing it this way as one big difference between free weights and machines with chest is that free weights are a lot more delts+tris and less chest. I'm scared if i try it I'll mess up my tendon again, but maybe if I don't be a dumbass with load management and keep doing my normal internal rotation mobs consistently this won't be an issue. And load management means shorter workouts which is becoming more important with this bullshit job I'm at where I need to cut workouts short, go home, and sleep early to be ready to go to work and waste time on makework nonsense tasks completely separate from teaching. God do I detest British culture now... China number 1 literally.
My next school might be an American school. Pay is actually still yet around 7-10% better, shockingly. But it'll be a lot of work switching to a new (but admittedly far superior) curriculum. For maths the IGCSE and A-levels mog their American counterparts, but for Econ AP>>>>Alevel ainec.
Been having some srs motivation crisis lately. Like obviously I still want to lift and take AAS, but do I really want to competitively bodybuild at the highest level I'm capable of, shell out $500/mo on growth hormone, actually bulk seriously where I have to eat to the point of discomfort, and take higher doses of AAS? The gap from gym rat to casual competitor is larger than people think and does take some big changes in eating habits, but those habits are mostly +EV from a health and longevity standpoint anyway so it's not so much a "sacrifice" depending on one's perspective. But the gap between casual competitor and hardcore competitor is an even larger gap and requires reorienting your entire life around bodybuilding, spending money on things like coaching and growth hormone, sacrificing one's health (Monte and co like to believe the health sacrifices occur much earlier. They are wrong. It's at the casual competitor to hardcore competitor gap), and generally being aspie and socially disconnected from people outside of fitness culture.
I mean I see the appeal of just walking around super lean like 194-204 all the time, never even needing to diet more than 4-8 weeks to be stage weight and hop into an amateur competition, still lifting 5x/wk and just taking moderate doses of test+mast or test+primo, and enjoying being aesthetic, healthy, ripped, sleeping well, and in great cardiovascular shape...
I'll do 1 or 2 more competitions and then make a decision on where I'm going with this after that.
What do you hope to get out of being a hardcore competitor, I assume for an extended period? Change of career? More money? Adoration from screaming thong fans? Satisfaction from winning something and eternal happiness?
Are you considering fatherhood? If so, how does that factor into your decision?
What do you hope to get out of being a hardcore competitor, I assume for an extended period? Change of career? More money? Adoration from screaming thong fans? Satisfaction from winning something and eternal happiness?
Are you considering fatherhood? If so, how does that factor into your decision?
1. The challenge and satisfaction of physically based competition.
2. More money from coaching maybe, but arguably I could be better served by coaching other people to building my coaching cred rather than competing myself.
3. Fatherhood yes. Fertility is relatively easy on steroids, you have been misled by ******s in media once again. Ronnie has like 8 kids lol.
I'm in a funk. I don't feel good even though my current circumstances are amazingly good outside of the work/groceries/gyms/steps situation. But that's temporary. I'm not really sure what's wrong. Might pull back on training for a bit.
forgot if I posted it but Principal did talk to me and she wasn't even aware of how ******ed my schedule was and promised it'd be corrected next monday.
Abortion of a pull workout, got no pump, felt no desire to really lift, cut things short and autoregulated volume/intensity
chins: bwx18, 14, 10 last 2 sets used straps, last set did pronated. First set was feeling very mild forearm pain. I'll switch grips and/or strap up for a while and then come back to it later.
underhand rows: 70kgx11, 9 paused
hs high rows: 90kgx12, 10, 7
curls: barx21, 16, 10
1. The challenge and satisfaction of physically based competition.
2. More money from coaching maybe, but arguably I could be better served by coaching other people to building my coaching cred rather than competing myself.
3. Fatherhood yes. Fertility is relatively easy on steroids, you have been misled by ******s in media once again. Ronnie has like 8 kids lol.
I wasn't really thinking of fertility wrt fatherhood. But a hardcore BB-er lifestyle is imo quite a bit harder to lead if you have family. Not impossible, but harder. And again imo, the rewards would have to be fairly substantial to be worth it.
Sounds like a serious think about becoming a serious competitor and life goals indeed is in order.
Guy,
Do not worry. Many women have frankenbaby and claim it is "theirs" and "natural". I'm unsure where I'd personally draw the line on this, but C-sections seem pretty unnatural. But definitely not as unnatural as extracting a few eggs, mixing it with some dude's nut, implanting it in some poor 3rd world woman, then buying that baby.
And people tell us you can no longer buy people due to the Civil War or some other ballyhoo.
But seriously, do roids (and the ancillaries) meaningfully affect birth defects, which are mostly determined by the male? If one was to be anti-A-train and not take a China-esque view of the policy... or merely being in a first world country where a woman has a "right to choose you to support her for 18 years"... it seems rather worrisome to have a meaningfully higher risk of a developmental disorder.
re your current funk...are you having sex? if not...can't do any harm...do you have a lady in your new place?
I have a quick question for you - not sure if you read my thread but I started trt a few weeks ago. my question is re the method of injecting. They suggest intramuscular and supply these 3 inch long needles along with the pre loaded syringes. I just can't face injecting that mother****er a few times a week so to date have been transferring the correct dose to a syringe with a far shorter (maybe 0.5 of an inch) needle and then injecting into my love handles instead, which is far less painful and traumatic. I did two cycles of hgh about 4-5 years ago and used the same short needles for that and it didn't seem to be an issue.
So, Q1...Is there some crazy benefit from intramuscular injections that make them worth the pain and trauma I might feel?
Q2. I've got about 6 months worth of HGH left over in the fridge from my last cycle. My plan had been to wait a few months before adding it into my schedule, so that I could isolate the impact that the test has had. At least until 6 weeks when I have my first check up blood test. But would taking the growth before then impact the blood test results? Or can I just start with it now? As an aside, I'm holding quite a lot more water since I started on the test - up about 1.7kg in 2 weeks and I guess getting onto the hgh now would have an impact on that
I wasn't really thinking of fertility wrt fatherhood. But a hardcore BB-er lifestyle is imo quite a bit harder to lead if you have family. Not impossible, but harder. And again imo, the rewards would have to be fairly substantial to be worth it.
Sounds like a serious think about becoming a serious competitor and life goals indeed is in order.
I understand what you mean now. Given that it'd take me at least 2-3 years to know somebody well enough to have children with them and that I am only in the very early stages of a new relationship which may not work out; it seems improbable that I would become a father before my best competing years have drawn to a close anyway. I'd be hanging it up around 40-42 regardless so not really a huge issue from that perspective. In the unlikely event that I became a father at an earlier age, bbing is done for a bit.
So in that way the answer to the question originally is "no", but were you to ask me the same question when I were younger, the answer would be a resounding "Yes". Definitely if expecting a child I'd put bbing on the sidelines for several years. Still training and eating properly obviously, but no big competition preps. Given my more flexible than average work schedule and feminine demeanor, I'd probably be doing a larger share of the infant care than most husbands and making time for that would be more important to me than bodybuilding.
re your current funk...are you having sex? if not...can't do any harm...do you have a lady in your new place?
I have a quick question for you - not sure if you read my thread but I started trt a few weeks ago. my question is re the method of injecting. They suggest intramuscular and supply these 3 inch long needles along with the pre loaded syringes. I just can't face injecting that mother****er a few times a week so to date have been transferring the correct dose to a syringe with a far shor
0. Infrequently, jumped into a new relationship literally 24 hours after the other one ended. woman in hk. PRivacy...
1. Tolerating higher volume, quicker absorption speed, a larger % of the molecule getting into the bloodstream. For trt rather than a proper cycle, subq is totally fine. Just adjust the dose accordingly; you might need 175mg/wk to get the same serum results as 125mg/wk.
2. I don't understand the question. Will hgh impact your testosterone/estrogen/prolactin/etc blood test? the answer is "no".
Guy,
Do not worry. Many women have frankenbaby and claim it is "theirs" and "natural". I'm unsure where I'd personally draw the line on this, but C-sections seem pretty unnatural. But definitely not as unnatural as extracting a few eggs, mixing it with some dude's nut, implanting it in some poor 3rd world woman, then buying that baby.
And people tell us you can no longer buy people due to the Civil War or some other ballyhoo.
Good question. I don't know. Guys on roids anecdotally seem to have far higher probability of daughters over sons compared to gen pop. This is a huge positive from my perspective. Birth defects/abnormalities/'tism/etc I don't know.
Please ask me why I hugely prefer having a daughter over a son so I can go on a massive rant about misandry in society, the bear vs man meme, and technological and economic changes rendering a larger % of the male population irrelevant/subhuman in the future.
one of you oldguys said something about building character.... prob melkerson. 3:04... I guess you were right lmao
1. Tolerating higher volume, quicker absorption speed, a larger % of the molecule getting into the bloodstream. For trt rather than a proper cycle, subq is totally fine. Just adjust the dose accordingly; you might need 175mg/wk to get the same serum results as 125mg/wk.
2. I don't understand the question. Will hgh impact your testosterone/estrogen/prolactin/etc blood test? the answer is "no".
thanks re 1 and yes, you're right re 2. I guess I'm tempted to start using the hgh again immediately and seeing it there's a reason not to.
re dosage, in case this is interesting, my prescription is for 0.6 ml a week - not sure how that translates to mg?
I feel really screwed up. I sleep early, I sleep a lot, and I still feel tired all the time. Cruise dose (250mg/wk) and reduced training for the next 6-8 weeks. Spend more time getting in steps. Reducing to 3x/wk training and might go back up to 4 after at least one month at 3x/wk. I'll do legs tomorrow or thursday at a lower intensity and then take Thursday FRiday Saturday and possibly sunday off.
I've been pushing the gas with PEDs and training since like basically 11 months ago without any real long breaks and relatively few deloads. I think I'm just burnt out and carrying tons of systematic fatigue.
thanks re 1 and yes, you're right re 2. I guess I'm tempted to start using the hgh again immediately and seeing it there's a reason not to.
re dosage, in case this is interesting, my prescription is for 0.6 ml a week - not sure how that translates to mg?
Pharmaceutical enanthate is almost always 250mg/ml, cypionate is usually 200mg/ml.
Start the hgh. I want to re-start HGH myself, been off since late may or early june.
Good question. I don't know. Guys on roids anecdotally seem to have far higher probability of daughters over sons compared to gen pop. This is a huge positive from my perspective. Birth defects/abnormalities/'tism/etc I don't know.
Please ask me why I hugely prefer having a daughter over a son so I can go on a massive rant about misandry in society, the bear vs man meme, and technological and economic changes rendering a larger % of the male population irrelevant/subhuman in the future.
That would likely be the most pertinent question IMO since a meaningfully higher rate due to roids given your age and the likely Mrs Emoken age would put you in pretty solid probability for removing some clumps of cells. Or absconding to a third world country that allows you to have ****** babby. One of the joys of Nordic life is that even some lagging countries (Finland, but they have all sorts of genetic problems from inbreeding) are coming around to nearly 100% abortion rates for high genetic defect risk. Maybe we can find the troon gene and lump these people in (tho I think the hormonal milieu in utero is currently the dominant factor... but pretty sure that is like anthropogenic climate change in the early 90s).
But feel free to tell us why being a waman is better. Pretty sure being smart is the obv win for anyone. If we end up in Brave New World-esque situations wouldn't we just breed hot sex workers and assign them Gamma- status, and then we don't need incels?
leg "workout" before work today at 7:00am
hbbs overwarm 140kgx1, 120kgx10x3
School gym is nice but just not enough equipment. I'd love to have a location near a 24/7 gym where I can always train in the morning before work. It would probably fix my night time urination issues up real quick. In a place like Shanghai/Shenzhen its realistic, but in a place like Chengdu definitely not. I mean like a full gym. Ironically my gym at school right now would be the perfect oly/xfit gym. Perfect cluster 20kg oly bars with a lot of whip, really nice medium thickness bumpers, several racks. But 0 machines except rower+2 treadmills. Already asked about getting my own equipment in there and was shot down for 'safety concerns'. Like a leg press is any more dangerous than a squat... it's a staff only gym too, no students. A cable machine, ham curl+leg extension, a leg press, and maybe a chest press machine and a pulldown and it'd be perfection.
I went through a 6 month period of only having a barbell and a rack to train legs.
I found squat, RDL and then heavy strapped calf raises to be decent if a little boring. I didn’t really know about hip thrusts back then and I’ve always found setting that up to be quite stressful but I’m sure you could do that?
I would also like to hear this. I'm specifically interested in a child born today or soon.
I'm sure it won't be entirely new, but I'm sure that the repackaged product will be entertaining nonetheless.
sorry guys I'm in too good of a mood today.
signed up for the far away gym, whatever. Worth it.
Internal rotation mobs
Incline db about 35-40 degree, a bit higher: 40kgx12, 8, 7 all paused
flat db: 30kgx15, 12, 8 all paused
machine flies: 3 sets failure
cable side laterals: 5 sets failure
tricep pushdowns: 25kgx25, 4 more sets failure
some left side preacher curls
Lowering rep range for my first heavy lift.
3x/wk
Workout above monday, little biceps
Wednesdsay do some cable biceps before each leg day, around 6-7 minutes
Leg day week 1
Leg extension 3 sets
ham curl: 5 sets
hbbs: 2 or 3 sets? idk
Leg day 2
Ham curl 5 sets
SLDL: set of 20
leg press: 3 sets
leg extension: 3 sets
Friday
Chins: 3 sets
bb underhand rows: 2 sets
pulldowns: 4 sets
row machine: 3 sets
ez curls: 4 sets myo rep matching
back day just take everything to technical failure. Keep going until I can't do any more reps with strict form.
I might take triceps and biceps out of all workouts and throw in an arm day. But for at least the next 8 weeks we're doing 3x/wk only. I think triceps don't need a lot of work if you're doing a lot of free weight pressing, and biceps work better trained frequently compared to a big arm day. Maybe I'll actually get better arm development with slightly longer sessions and hitting biceps all 3 dadys compared to having an arm day. I may go back to myo-rep matching on triceps though.
the big challenge will be staying healthy on chest days and not irritating my bicep tendon. the internal rotation mobs seems to be working. If I feel any discomfort I'll start alternating a machine focused chest day with the free weight one above every other week.
I assumed we all could just list out all of Evo's bullet points by now? It goes without saying his version will be more entertaining because of the passion, but still.
I'll feed chatGPT the entire log and have it write up a post on the advantages of being born a wimminz, bet it would work well.
My heart's not in it guys. I've been in such an excellent mood. I guess I was just overtrained/overworked. My schedule has gone back to normal to where I don't have insane amount of classes and the principal permanently took me off the bullshit classes I was never hired to teach. I've basically alreaddy come out of the funk. Emoken died a long time ago. We're all sunshine and rainbows now, baby. The mild inconvenience of commuting to the gym and living in a cramped suboptimal living space where I feel a lack of privacy is overall a minor complaint. I may not even go on the job market. I might just move to Zhuhai and commute to work.
This place has borders with both Zhuhai and Macau but is more part of Macau than it is Zhuhai in terms of laws. But at the same time I can cross the Zhuhai to Hengqin border without getting out of the taxi or getting a passport stamp, so commuting to work is realistic because we start a bit later than my previous school did.
Loving the new gym although it does get a bit sweaty. The equipment is just so kick-ass.
Legs
Biceps on the dual cable facing away curls: about 6 minutes gettin a pump. I think EZ curls are just the best though.
Lying ham curls: 5 sets failure various positions and angles. didn't figure out the best way to set up the machine unitl set 4 but wow did it feel great! I'll use that setup next week and start tracking working weights
Paused toes elevated sldl: 100kgx20 toes more elevated than usual. Felt fairly hard after a long time off this lift.
leg press: 3ppsx23, 15, 11 This leg press is awesome and hits glutes+hams really well. HBBS is in danger of being re-retired and I just spam this on leg days.
Leg extensions: 3 sets failure
I'm feeling increasingly optimistic about returning to the bro split and training only 3x/wk.
I'm also immediately feeling better because the visual and social environment of the other gym near my house was ***** depressing as hell. 0 women in there, 100% ugly non serious lifter dudes aged 18-27, all of them jerking away on their phones barely training, ostensibly a "hardcore gym" and did have some great back training equipment at least, but supy dustry/dirty/rusty in there, small cramped space, even hotter than the gym now. This gym actually has both genders, a handful of hardcore lifters of both genders despite being a corporate 24/7 gym and not a "hardcore" gym. I was smiling and giddy and giggling in there the whole time, like the very recent old days when I was still in Chengdu. One of the guy trainers is a clear IEL and probably could be a competitive men's physique guy. I'll talk to him next time. The other gym....I walked in there and just felt so negative and was thinking "when I can I ***** leave?" right when I stepped in.
New gym also has a supermarket that doesn't deliver to my house right below it and has green beans chicken breast, and other fresh groceries I was struggling to get delivered to my house. So a lot of problems solved. Is it expensive to get there and back each time? yeah I guess but wgaf this is your health and fitness its worth spending money on.
The stims came in on Monday. Today I'm at 20mcg clen, 10mg yohimbine, cup of instant coffee, and 1.5mg of alpha-yohimbine but I might drop the alpha-yo because it causes some discomfort. AAS down to only test, gh back in from yesterday. So 500mg test/wk and 5iu gh/day along with the stims. I will ramp it up eventually but I kinda want a break from real AAS cycles and just cruise/cut for at least 2 months. It might be closer to 3 months... or just forever.
