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I agree

It's probably like:
10 % training consistency
10 % nutrition consistency
80 % genetics

I'm also small wristed, tiny ankles, tall boi

I don't know how to phrase this properly, but...

I got down to ~ 182 lbs dry without creatine about 7 weeks ago

Since then, I'm around 200 lbs dry with one week of creatine loading

+18 lbs in 7 weeks is an aggressive bulk, but a lot of that...

Just wanted to log this here for the laughs :)

Friday August 5, 2022
Rich Piana 8 Hour Arm Workout

Superset 1
4 sets Chin Ups x AMRAP
4 sets Dips x AMRAP

1 set cable cross lateral raise

No offense taken brother :)

Yeah I'm about 190 cm, I've been bulking aggressivrly recently so I'm probably closer to 200 lbs right now, not sure which side of 200 though

I used measuring tape...

Photos

Before we started, my arms measured 41 cm cold

2.5 hours into the 8 hour session:
https://i.ibb.co/236THLs/20220805-121257.jpg

Immediately after the 8 hour session:...

I think Arnold must have been larger to be honest, in post #23 was two days after, still had some residual pump

The morning after it looked like my arms had tumors

This is today after a mild...

In terms of long term progress, once you reach a certain level you can get creative with busting through plateaus.

The potential long term benefit is that it's possible I stimulated the growth of...

My arms are back at 41 cm again, still a little sore but not bad at all

Ended up doing a leg day today without too much issue

But I'm still visibly physically exhausted, so I'm just going to...

https://i.ibb.co/8NdscB1/20220806-103436.jpg

My arms are still swollen
I'm eating like crazy, +4,000 caloroes a day
There is no tendon pain but occasional muscle cramps (not too bad though)
...

Update, my buddy just revived from his trauma induced slumber

https://i.ibb.co/8gcN4sj/Screenshot-20220806-184651-Whats-App.jpg

So he went from 38.5 cm to 48 cm

An increase of 9.5 cm, or...

^ this. It's the gym equivalent of a marathon :)



It's absolutely insane.

I'm afraid to put on shirts with sleeves because I don't want to accidentally ruin the sleeves

The gym owner thought the idea was hilarious, even put us on their instagram promotion

Anyway, this morning I measured 54 cm cold, or 21.25 inches

so that's an increase of 13 cm overnight,...

~ 2.5 hours in

https://i.ibb.co/236THLs/20220805-121257.jpg

~ 5 hours in

GfGb2TW24UI

Measuring tomorrow cold to see if there's any truth to this lol

We did it

Eating and heading to a club later

Pics and vids tomorrow

Cheers bros

Cramps are kicking in, and it's something when your tricep cramps simultaneously with your bicep. There is no relief. We're just pushing through.

3 more supersets to go ~ 1 hour from now we're...

Brothers you're amazing! Thank you!

Im taking pics but wifi still sucks

Past the halfway mark, lots of shakes, bananas and cookies

We're changing up the supersets a bit

Superset A:...

Internet is too slow to upload pics

Im at 41 cm arms cold
My buddy is at 38.5 cm arms cold

Just finished first Superset A
We're adding one set of lateral raises at the last supersst of A
*...

WHAT IS IT?
Every half hour, perform 4 supersets.
Alternate between superset A & B every hour.
After every Supserset B, drink one scoop protein shake, and eat one banana.
Continue for a total of...

Nothing new, but this interests me lately

https://pubmed.ncbi.nlm.nih.gov/28133708/
https://pubmed.ncbi.nlm.nih.gov/26097015/

Increased fat metabolism
Increased protein synthesis
Improved...

I don't understand how Delaware isn't at 100% of votes, interesting :)