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Crushing arms right now…

Ez curls/pushdowns pyramid
Alt db curls/ skull crushers
Concentration curls/more crushers

Bout 12 sets

Meals today

4 am Whey coffee
6:30 am - 4 eggs, 1 cup whites, oats
9 am - whey coffee and banana (post lift)
11 2 ground turkey cheeseburgers

3. Double ground turkey burger, ice cream

6...

More is better with diminishing returns as volume increases. So 1 set is good, 2 better, 3 better still….but not proportional.

In the end, try to do 3 sets of each movement you do. Try to train...

Todays leg training summary:
SSB squats
2 warmups
355x5 (PR)
375x3 (PR)
400x1 (PR)
400x1 just to be sure
Pause squats
285x6, 5,5,5

Absolutely on FIRE

PR 355x5 here. Also hit 375x3 though third rep could have been better.

https://youtu.be/QDwRKlsXZ9o

At the moment seriously contemplating 400x1.


…here it is!

Unclear what you are asking?

It’s perfectly fine to do multiple sets of any exercise.
It’s perfectly fine to use multiple Exercises for any one muscle group.
It’s perfectly fine to train the...

I’m always amazed at the bull#$&* about protein.

Bros smoke, vape, drink, eat processed foods, eat grilled foods…all things that are linked to cancer and other diseases, yet suddenly there’s a big...

Todays eats:

7 am- Egg, ham, cheese wraps x2
10 am- whey shake, banana
1 pm- 2 double cheeseburgers
4 pm- whey shake, banana
7 pm- chicken and rice, hot sauce
9 pm - ham and Turkey, cheese...

My weight is creeping up. Still under 280

Bench yesterday
305x4
325x2
345x1
265x8
265x6

Some other heavy stuff:

4th of July party today so pretty loose with the food and beverages.

Several quality meals such as

Eggs and oats
Eggs and banana
Whey shake
Chicken wrap and chips
Two cheeseburgers and a...

Video from today

https://youtu.be/EQG8Q0fBgiQ

https://youtu.be/j6iMNv-Mcm0

https://youtu.be/qBgd-9kCppw

https://youtu.be/srJqMMXlC0E

Eggs and oats or rice

Cheeseburgers on bun sometimes


Chicken and rice or potatoes


Whatever my next meal is. Similarly my pre workout meal is most often eggs and oats with black coffee.

279 this am

As my weight creeps up, so does my desire to push and pull heavy things.

Bench press
305x4
325x2
345x1
265x8
265x6

This is what I do and will NEVER do anything else because this is ideal for me.

Upper
Off
Lower +arms
Off
Upper
Off
lower+ arms
Off

Meals

6 egg whites, oats
9 egg whites , banana
12 chicken and rice, green beans
3 whey, oats, pb
6 chicken and salad
Whey shake, turkey and cheese wrap

PR city in here! Congratulations!

Upper twice a week
Lower twice a week


Plenty!


I do upper twice in 8 days
Lower twice in 8 days.

Deadlift for me :

Drop squats and focus on deadlifts for that leg day. I’d always ramp up to several heavy 3-5 rep sets and a single sometimes. I suggest doing this only every 2-3 leg days. I can...

I didn’t.

Most 80s era bodybuilders would increase volume while in a deficit- to burn more cals and train for pump to help with capillary growth and spare injury from trying to train heavier when...

Todays arm pump:
Ez bar curls 5x10-15
Pushdowns 5x10-15
Concentration curls 5x10-12
Skull crushers 5x10-12