Bodybuilding Classic Physique Division Offseason log

as one dude who has been on the whole pharmacy - massive eternal respect to that ****ing physique.

woah, i'll start looking into very simple and easy to follow programs

my main problem is when i look at programs i don't know what half the exercises listed are so instead i'll be like "today is a shoulder day" and hit the machines that have shoulders highlighted on the chart

Day A
Hamstring curl
leg press
incline db press
pullup
machine row
ez bar bicep curl
tricep pushdown
cable hip height side delt machine

Day B
Leg extension
Paused SLDL
flat db press
machine fly
barbell row
pulldown
cable curl
tricep pushdown
cable hip height side delt machine

1-3 warmup sets for each lift. 2 working sets for big lifts, 3 working sets for small lifts. Train a few reps away from failure on everything. Quads 12-35 reps, hamstrings 8-20 reps, arms+delts 12-25 reps, chest+back 8-15 reps. Arms+delts do as a big triset without much rest. Chest+back can do superset but with long rest if you prefer. Legs do on their own without any supersetting.

One top set at a given weight and then keep the weight and do another set with fewer reps OR one top set at a weight then drop down in weight and do a set of more reps. Both are fine. ABABABA MO/WE/Fri.

You're welcome.

(no this is not my coaching)

Figuring out how to use pharmaceuticals correctly in a way that minimizes side effects, negative health impacts, and impediments to one's daily life is one of the most important parts of bbing and of coaching. In the era where you competed and even still today, a lot of protocols are just throwing tons of crap at the wall and seeing what sticks with regard to contest prep. It's really bad in Europe and Asia, but Anglospheric coaches, especially the British, are realizing that you don't have to be a walking pharmacy and feel like crap from PEDs to get this kind of look. Nowadays, there are lots of smart coaches who have paired down what compounds are actually having the important impact and what is just crap being thrown at the wall creating unpleasantry and side effects.

Clen never went over 40mcg. No thyroid meds were used. The only 3 anabolics we used were test, masteron, and winstrol with winstrol being the last 4 weeks only. No formal cardio was done, but he did do BJJ 1x/wk. Very large step count at a brisk pace, but no stairs or treadmills or anything boring like that. I wanted him to do 25mg/day of trenbolone, but he has a history of getting into conflicts with the wife so we agreed we'd just skip the tren both this time and when it comes to contest day later in August.

We've been off the diet around 4.5 weeks now and he's just hit 140kgx11 on comp bench weighing 93kg in the morning. His previous best was 140kgx12 at 104-105kg. So he actually got stronger on the diet once glycogen had been filled back out.... I basically handled his rebound the way I was supposed to handle my own but failed this summer.

To clarify what I mean, in the 90s and up until the late 2010s, lots of coaches just throw in the kitchen sink in a contest prep cut. This resulted in people looking really good, but the coaches and athletes were unsure of what drug is doing what. But after some theory crafting and trial and error, people started to realize certain things were contributing a lot less to the look than previously thought while other things were contributing a lot more. Trenbolone, halotestin, anavar, and proviron weren't doing all that much. Masteron and winstrol were doing a lot of the work when it comes to pure cosmetic effect.

Masteron Enanthate is now basically the most popular compound in enhanced bodybuilding. Good anabolic effect with very little androgenic activity, very nice cosmetic hardening effect, stops estrogen from binding at the receptor site in breast and a few other tissues but doesn't actively lower estrogen so estrogen can still exert its positive effects on sex drive, mood, and neuroprotective activity. It can cause shedding/balding in some users, but it's probably the safest compound out there. You don't "feel" it in the same way you feel things like tren, orals, or test because it has so little androgenic activity; you don't get the nice fullness, water retention, or acute increases in strength. It's just there working quietly in the background building extra muscles from your training.

Primo is similar, but its easy for low estrogen converting people like myself to accidentally crash estrogen and feel really bad on primo. Primo acts as an AI rather than blocking estrogen at the receptor sites the way masteron does. But for a normal person who converts at a normal or higher than normal rate, primo is often even better than masteron. A lot of steroid noobs are like 'OMG YOU'RE ADDING ANOTHER COMPOUDN1!! TEST ONLY IS SAFERRR!!!!!" but usually pairing your test with one of these two ends up reducing the amount of side effects you have, not increasing them.

phd lectures to kindergarteners who have not yet mastered fingerpainting.

Test and var as the only anabolics. Masteron was causing hair loss so we dropped it. 4x/wk lifting upper lower (I had him on this split months before I myself used it), 2x/wk bjj, stepcount started around 10k and has risen up to 17k. 0 other cardio. Some acne after adding anavar and we're going to take care of it with isotretinoin in a low microdose.

Carved out of granite. Clen just now up at 80 but was 20-40 most of the cut.

Jesus - both those dudes look incredible, but this guy is ****ing shredded.

well done for the impact you've had on him

Red pill grifter voice:

Listen man, the best revenge for a breakup/divorce is to BANG HOTTER WOMEN. You gotta get shredded with veins in your crotch and penetrate 27 year old 5'1 105lb c cup vietnamese hotties while your ex-wife and her dipshit therapist are diagnosing you with various disorders to explain your "controlling" behaviour and she's on 4 psych meds at once ballooning up to 200 bills with no hope of remarrying or having fluid exchange with another attractive members of the opposite sex in her life.

You know where to find me when it's time. Why settle for being 18% bodyfat and women in their early 40s? lol

Good Christianity voice:

Discipline, revoking material desires and hedonistic pleasures, embracing suffering, and the meditation of hard physical exertion bring us closer to God. Undoing the damage of the satanic hormonal environment you were raised in as an anglospheric denizen is a holy thing, not something to be shamed. Come to me, my child, so that you may strengthen your relationship with our lord and saviour, JC.

It's always projection with you MAGA types isn't it?

I've got a moment so, let me help you with your "summary".

What actually happened: Themp claims it's obvious I didn't read a book (which we both know he doesn't actually believe, but he's honest, right), because I didn't know the definition of something in that book. Of course, I pull out the book definition, at which point he says "No not that definition, this one that doesn't make reference to the book". Themp's not quite dumb enough to fail to realize the obvious contradiction at which point he starts shifting some goal posts around. To be fair, it's some elite goalpost shifting.

LOL "lied". "Dodging" is especially LOL, because if there one Melk is known for it's "dodging"

I addressed it. He didn't see it. Went on a diatribe about how I never responded. So I addressed it again in greater detail. Then it all ends in disappointment when my answer was not what he expected.

Oh, the best part, is that I asked him something repeatedly that he never really responded to. Maybe quasi-responded at best. He of course never addressed it. See, if he does it, it is totally fine! Smart move though. He was basically agreeing with me and lacked the reading comprehension to understand that.

LOL, dude posts a cite from a guy who has known white supremacist ties as if it is the gospel truth. Ignores sourced info that I post. But I'm the one who doesn't understand science. GJGE.

Ya, that's kind of a text wall. That's the thing about spewing bullshiet. It's much easier to spew it than it is to sift through it and sort out the true bits. Hence, the text walls. Apologies again, Emoken.

An author having white supremacist ties does not make something untrue. The Nazis were the OG white supremacists and had a far more realistic understanding of human beings, heredity, genetics, and ethnicity than modern woke leftists do. Just because someone is morally reprehensible and some of the things they believe are wrong does not mean you can dismiss everything they believe.

The truth about ethnicity and race is out there in the open; whether you react to it by going down the ethno-supremacy route or a more sane and rational route (ya'know... treat people as individuals who can still individually deviate hugely from the means of their respective ethnic groups and don't try to engineer society such that all outcomes are equal across ethnic groups and attribute all differences to systematic discrimination and demonize white people as some sort of conspiracy to oppress and subjugate everyone else while saying its impossible for non-whites to be racist) is up to you but that doesn't change the truth that group difference exist and genetic differences explain some non-zero part of these differences.

Melk, I don't want any more posts from you in my thread unless you post a pic of yourself with visible abs or a video of you squatting 2ppsx10 atg.

FRankly, that goes for anyone who posts political content. If you haven't controlled your own life sufficiently to achieve these two very basic health and fitness milestones, you have no right to an opinion on the way the world "should" be or how coercive political power "should" be wielded.

back to HC about BODYBUILDING and not some silly trump nonsense:

echoing what I was saying earlier in this thread. Nandrolone is mostly done in high level bodybuilding these days. It was part of steroid culture and cycles for decades but after better communication via the internet and people actually accessing the research done in decades past regarding the drug, we're kinda realizing that it's not worth the squeeze and things can be done in a safer, more comfortable, and healthier way.

A "standard" offseason cycle for big open bodybuilding amateurs was like 1.5g test 800mg deca per week, possibly with an oral or tren on top. I can't imagine being on a stack like that... sounds incredibly uncomfortable and quality of life reducing.

it may be my turn to EMO the thread up.

ALL of my friends are saying the same thing to me - I just spent a long weekend with 3 of my closest friends (all married) and they're all super disappointed in me for not being out there slaying. I was very active with the women when I was in my 20s and I think they were all expecting more of the same since I separated.

the truth is, that I actually want a girlfriend. Being married to an addict is way lonelier than being single in so many ways and so I actually feel like I've been single for like 5+ years. And then to answer the next part...in the same way that me or Monte or others might say or think things that come across as Super annoying boomer stuff to you well...so women in their 30s are often in a really different place in terms of attitudes to life, values etc. Not to mention the thought of one of them wanting kids or having a young kid is ****ing terrifying.

I have done some rooting over the last 3-4 months. All of them were gym fit and very lean and that was great in itself. Mainly in their 40s but one was 59 and was honestly the fittest and best body by a mile. Unbelievable stuff. But I've walked away from quite a lot of others as soon as it became clear they wanted a boyfriend because I'm just not prepared to lie about it.

I am doing very well with a mid 40s Brazilian surf girl from my village who is a smoke show and a very nice woman. No sexy time yet but I'm hoping that one develops. If it doesn't I'll keep looking while also rooting, but it'll be 40-50 range I'd guess

Guy,

lolled. It has been years since I've had "visible abs" to your definition. I'm at a point where I'm happy I can totally see my weenus without leaning over. (jk I still have ab definition, just not to the point where I feel it'd pass your test.)

I'm not even sure what 2xpps even means. But considering I stopped back squatting prob 10 years ago, I prob won't pass that one either.

Melk,

You really think I'm gonna read that? Do you feel your darker skin color affects this?

in case you weren't being ironic...2 plates per side

I'm just joshin ya and being facetious. Largely channelling my inner Tate just for fun.

Keep doing you, bruv.

Since we're being EMO (but in the positive way, not the negative way this time) I'll indulge before we return to our regularly scheduled autistic focus on hypertrophy:

Obviously I find the narrative arc of being broken up with/your partner behaving so flagrantly badly you're forced to terminate the relationship and then you (the man) moving on and having enormous life improvements while she ends up much worse off very compelling. It's an arc I seem to repeat with shockingly high frequency. My exes are: Literally working at JC Penny's folding clothes in her 40s with a master's degree living with mom and dad on a cocktail of a dozen psych meds, In huge mortgage loans that greatly exceed the value of the homes purchased (cosmetic surgeon ex) and still not ***** graduated and still slanging surgeries illegally while sugar babying on the side, back with stingey Afghanistani ex literally wearing a hijab on the weekends when they go to mosque and then bafflingly posting hijab photos on instagram, aging and looks-minning with less attractive, older, and less high status new partners, and here i am just perpetually chadifying, stackin sats instead of financially simping for my partner's time myopic whims, progressing well in my career, gaining some leadership and authority at work to make legitimate improvements to the student and parent experience instead of letting a bunch of talented rich kids get sabotaged by idiot middle aged over-credentialed but functionally rtarded white women, making huge bbing improvements, killing it with my coaching results, and overall finding a lot of happiness and satisfaction in all of my every day mundane tasks (the best revenge of all)

And best of all, the one where things "ended well" is doing fairly good in a PhD program in Australia able to escape what she felt was a very constrained and oppressive lifestyle in China coming from a rural lower class background despite being a high iq winner. Classism is very real here and coming from that sort of background as a Chinese female who was not particularly good looking by Asian beauty standards (very much above average by a western lens) life is gonna be dark souls hard mode the same way it can be for many western males who aren't genetically blessed in their home countries.

It's like, the ones who pissed me TF off god punished them somehow and they have crappier lives than when they were with me and the ones who I still "loved" and were winners as people but couldn't realistically continue a relationship with ended up in god's good graces and blessed.

But in your case all you have to do is not go to prison, die, or develop an addiction yourself and you win automatically. She's doing all the sabotaging and humiliation herself with the drug habit.

so clearly these fantasies I'm writing out of of you "humiliating" your ex via external success markers like much younger hotter tighter poon are largely just cathartic projection because I want other men to gain as I have from the severance of their romantic relationships.

it's very satisfying to see people who treated you badly fail in life, lol. sorry not sorry

thanks for this by the way!

(I can't imagine how that works physically or intellectually but it would be fun to be a fly on the wall...mainly for the conversations, albeit it might be impossible not to watch the sexy time for a few moments for the pure lols)

Literally had a 25 year old woman (that I knew on just a shallow level) come up to me and compliment my holiday gainz and refer to me as 'muscle man'. We just keep winning over and over.

The training was actually quite mediocre and low energy as my sleep has been poor. My sleep setup in this apartment just isn't good overall. It wasn't great at my last apartment but even worse here. I'll be able to move around August. If it seems likely my school will not fold and that I will accept a 2nd contract (possible if me and the principal can put forward some reforms and get HQ to approve them) I will probably invest in one of those very premium mattresses and really go balls deep on sleep optimization.

I'm going to try a new corticosteroid based nasal spray. The decongestant based nasal spray worked exceptionally well for sleep apnea, much better than the cpap. But it's not a long term sustainable solution because of tolerance and dependency due to rebound congestion. Corticosteroid ones apparently have no such rebound or potential for dependency so I'm going to start tonight.

Upper
Low incline: 42.5kgx12,10 pr lol b/c i've never used 42.5kg dbs
v pulldowns paused: 80kgx14, 7, 8
machine flies reverse grip: 3 sets
hammer rows: 3 sets kinda forgot reps
HS high row//side delt raises: 3 sets again didn't really track reps

just over an hour. Misgrooved on first set of incline db presses or i coulda gotten 13. This low incline is much higher than the previous gym's low incline. that plus misgroving would explain the loss of 3 reps from 2.5kg per dumbbell increase.

tbh I may just go up to 45, 47.5, and 50kg dbs and let reps fall on the top set. I can just use a lighter weight on the backoff set. I'm actually very curious to see what I can do in lower rep range and given that I've been training almost all 12-20 on presses for the past few years why NOT try some 5-8s for a bit?

I'm strongly considering bringing back barbell and doing top set of 6-8 + backoff set of 10-12. I'll try it on saturday to see how it feels.

I wasn't. Regardless I've never HBBS 225x10 that I can recall. I'd have to dig back to when I did backsqat which is... a while ago.

that cut

Always felt like 'introvert hell' but see a lot in me of 'smug heaven', especially in the later years of my life after 'looksmaxxing' (word I learned itt) and getting better at poker. I'll guess then that my IQ (according to that super accurate and scientific graph) sits somewhere in the 120s.

hahaha, describes me pretty well. i realize my tone is probably very smug the past 18 months.

I think I can speak for most long-time readers when I say that it's a feature, not a bug.