American Bro Training in Shanghai

[SuicideGripMe]

American Training in Shanghai
Hey guys, I'm 31, American, a history teacher in Shanghai, China. Decided to keep up a new log to keep myself honest and focused with my diet and workouts. Been a long time supporter of bodybuilding.com and just getting back into logging and being active on this forum. Training style is a mix of bro split and functional movements. Definitely more interested in volume training and tight form than weight.

Anyways, here's today's grind so far.
Meal 1 - Egg, Spinach, Cheese on whole wheat wrap. Fresh mango and orange juice (500 ml). 1 animalpak.
Meal 2 - ON protein bar, one banana.
Pre-Workout - 2 scoops "The Curse"
Meal 3 - Post-Workout - 2 scoops Whey Protein (Optimum Nutrition), 2 tsp peanut butter
Meal 4 - Grilled Lamb and Chicken Kebabs, Vegetables, 1 diet coke
Meal 5 - Greek Yogurt mixed with handful of nuts
Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

Workout
Shoulders and Arms

Warm Up *stretching, dynamic movements and 50 pulls ups/chins (10 sets of 5*)

Strict Double KB Press (KG)
24'sx8
24'sx8
24'sx8

Superset Face Pulls and Kettlebell High Pulls
3 sets of 8 Reps, using 24kg KB

Superset Paused DB Laterals with Paused Band Pull Aparts
3 sets of 8 Reps

Machine Preacher Curls
30kgx6 reps, 3 sets

Rope Tricep Extensions
3 sets of 8 reps

DB Curls
12'sx8 reps each side *paused and curling one side at a time*

Tricep Pressdowns SS with Paused Push Ups
3 sets of 8 reps

Finished with some stretching and recovery work.

[SuicideGripMe]

Leg Day

Meal 1 - Egg, Spinach, Cheese on whole wheat wrap. Fresh mango and orange juice (500 ml). 1 animalpak.
Meal 2 - Greek yogurt and handful of nuts
Pre-Workout - 2 scoops "The Curse"
Meal 3 - Post-Workout - Turkey/cheese sandwich on whole wheat with mustard. pickled vegetables on the side
Meal 4 - Quinoa Rice Crackers topped with peanut butter, cinnamon, honey. one banana. 250ml whole milk.
Meal 5 - ON protein bar
Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

Training
Front Box Squat (one second pause)
barx6, 40kgx6, 60kgx6, 70kgx6, 80kgx6, 90kgx6, 100kgx6

KB Front Squats
24'sx8
24'sx8

Low Cable Pull-Throughs
3 sets of 15 reps

KB Split Squats
3 sets of 8 reps

Machine Leg Press *slow negatives*
3 sets of 12 reps

Calf Press
3 sets of 8 reps

Bodyweight Calf Raises
100 Reps

Core Work - mix of leg raises, swiss ball crunches, cable crunches

[SuicideGripMe]

Off day today.

Diet
Meal 1 - 2 scoops whey, 2 scoops PB 2, dash of cinnamon. 1 banana. 1 animalpak.
Meal 2 - Vegetables mixed with egg, grilled pork, broccoli, white rice.
Meal 3 - Turkey, Cheese, Lettuce Whole Wheat Wrap with Mustard and pickles.
Meal 4 - 3 Egg and Cheese Whole Wheat Wrap. One Orange.
Meal 5 - Greek Yogurt
Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

[SuicideGripMe]

Chest/Tris day today.

Diet
Meal 1 - 2 scoops whey, 2 scoops PB 2, dash of cinnamon. 1 banana. 1 animalpak.
Meal 2 - Lots of vegetables, grilled shrimp, and rice.
Meal 3 - Preworkout - 1 ON protein bar/2 scoops The Curse
Meal 4 - 3 Egg and Cheese Whole Wheat Wrap. One Orange.
Meal 5 - Greek Yogurt
Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

Training

Flat DB Press (feet on bench, after every set do 8 band pull aparts)
20'sx8, 24'sx8, 28'sx8, 32'sx8, 36'sx8, 38'sx8

Dips/Push Up Supersets
3 sets of 8 each

Machine Chest Press *pump style, no lockout*
3 sets of 12 reps

Cable Flyes *pump style, trying to not lose tension*
3 sets of 12 reps

Cable Pushdowns *using 2 d-handles*
3 sets of 12 reps

DB Skull Crushers *3 second negatives, trying to really feel the muscle*
3 sets of 8 reps

Finished with a couple sets of calf presses and 20 minutes high incline walking.

[SuicideGripMe]

Back/Bis day today. Was going to do some Dorian Deadlifts or Rack Pulls but area was being used.

Diet *was running around a lot today so I had to rely a lot more on supps*
Meal 1 - 2 scoops whey, 2 scoops PB 2, dash of cinnamon. 1 banana. 1 animalpak.
Meal 2 - Lots of vegetables, grilled pork, and rice.
Meal 3 - Preworkout - 1 ON protein bar/2 scoops The Curse
Meal 4 - 2 scoops whey, one banana
Meal 5 - Chinese Hot Pot Soup(beef with lots of vegetables)
Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

Training
*Warm up with 50 pull ups (10 sets of 5) and dynamic movements*

DB Rows on Rack *each side*
20'sx5, 24'sx5, 28'sx5, 32'sx5, 36'sx5, 36'sx5, 24'sx12

Cable Pullover
3 sets of 12 reps

Double 16 kg KB Giant Set *not crazy heavy at all but good met-con style*
3 giant sets, 6 reps each (dead double clean from floor, double suitcase row, RDL, Sumo RDL)

Straight Bar Cable Rows
3 sets of 10 reps

Machine Pulldowns
3 sets of 12 reps

Alternating DB Curls *slow negatives*
3 sets of 8, using 12 kgs

EZ Curl Bar Curls *curl to half point, pause, then complete lift*
3 sets of 12

Finished with weighted hypers, hanging leg raises, and crunches.

[SuicideGripMe]

Off day!

Diet
Meal 1 - 2 scoops whey, 2 scoops PB 2, dash of cinnamon. 1 banana. 1 animalpak.
Meal 2 - Lots of vegetables, grilled pork, and rice.
Meal 3 - 1 ON protein bar
Meal 4 - chicken curry (coconut) with rice, dessert - orange
Meal 5 - Greek yogurt, handful of nuts
Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

[SuicideGripMe]

Yesterday's workout and diet.

Meal 1 - Greek yogurt, handful of nuts, one banana. 1 animal pak
Meal 2 - lots of vegetables (bok choy, cauliflower), grilled pork neck, rice
Meal 3 - 2 scoops "The Curse", 1 ON protein bar
Meal 4 - Steak and Peas
Meal 5 - Greek Yogurt, handful of nuts, handful of blueberries
Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

Workout
Shoulders and Arms

Warm Up *stretching, dynamic movements and 50 pulls ups/chins (10 sets of 5*)

Dead KB Snatches (similar to olympic style, not swing) *really seems to help my posture, not a difficult weight but just feels good*
16kgx8 each side

Strict Double KB Press (KG)
24'sx8
24'sx8
24'sx8

Superset Face Pulls and Kettlebell High Pulls
3 sets of 8 Reps, using 24kg KB

Cable Laterals
3 sets of 12 reps

Machine Preacher Curls
30kgx8 reps, 3 sets, 1 drop set

Rope Tricep Extensions
3 sets of 8 reps, 1 drop set

EZ-Bar Curls
20 or so reps alternating bottom half-reps and full reps. Really just going for long set with pump using 20kgs.

Finished with some stretching and recovery work.

[SuicideGripMe]

Today's workout...

Meal 1 *pre-workout* - 3 eggs and cheese on whole wheat wrap, handful of mixed nuts, handful of blueberries, 1 animalpak, 2 scoops the Curse.
Meal 2 *post workout - Tuna on whole wheat wrap
Other meals coming later

Training
Front Box Squat (one second pause)
barx6, 40kgx6, 60kgx6, 70kgx6, 80kgx6, 90kgx6, 100kgx6, 80kgx10

KB Front Squat/Sumo DL superset *performed slow squats then immediately into DL's*
16'sx8
16'sx8
16'sx8

Deadstop KB Swings Superset with KB RDL's *8 swings then 8 RDL's*
24kgx8
24kgx8
24kgx8

Singe Leg Extensions
3 sets of 12 reps

Lying Leg Curls
3 sets of 8 reps

Calf Press
3 sets of 8 reps close stance
3 sets of 8 reps medium stance

Core Work - mix of leg raises, swiss ball crunches, cable crunches

[SuicideGripMe]

Chest/Tris day today.

Diet
Meal 1 - Greek Yogurt with raspberries and blueberries, handful of nuts. 1 animalpak.
Meal 2 - Lots of vegetables, grilled shrimp, and rice.
Meal 3 - Preworkout - 1 ON protein bar/2 scoops The Curse
Meal 4 - tuna wrap on whole wheat with mustard, side of pickles.
Meal 5 - Greek Yogurt with raspberries and blueberries, handful of nuts
Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

Training

Flat DB Press (feet on bench, after every set do 8 face pulls)
20'sx8, 24'sx8, 28'sx8, 32'sx8, 36'sx8, 38'sx8 dropset with 28'sx8 *this kicked my butt hard*

Dips/Push Up Supersets
3 sets of 8 each

Machine Flyes *pump style, no lockout*
3 sets of 12 reps

DB Squeeze Press
3 sets of 12 reps using 12kg DB's

Cable Pushdowns *using rope pulls*
3 sets of 8 reps

Finished with a couple sets of calf presses.

[SuicideGripMe]

Back/Bis day today. Was going to do some Dorian Deadlifts or Rack Pulls but area was being used.

Diet *was running around a lot today so I had to rely a lot more on supps*
Meal 1 - greek yogurt mixed with raspberries and blueberries. 1 animalpak.
Meal 2 - Lots of vegetables, grilled pork, and rice.
Meal 3 - Preworkout - 1 ON protein bar/2 scoops The Curse
Meal 4 - steak and salad
Meal 5 - greek yogurt mixed with raspberries and blueberries.
Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

Training
*Warm up with 50 pull ups (10 sets of 5) and dynamic movements*

Double KB Power Cleans
3 sets of 24's for 5 reps

DB Rows on Rack *each side*
28x8, 32x8, 32x8, 32x8

Machine Pulldowns
3 sets of 8 reps

Double KB Deadlifts *slow negatives*
3 sets of 24's for 12 reps

Cable Pullover/Cable Row Superset
3 sets of 12 reps

Alternating DB Hammer Curls
3 sets of 8 reps

Incline DB Curls
3 sets of 12 reps

Finished with swiss ball crunches and hypers.

[SuicideGripMe]

7/7/2022

Despite trying to keep on logs and training, it's been a crazy two years in Shanghai and China. I'll try to keep up on a log to keep myself honest a bit. We went through a pretty brutal lockdown and wasn't able to train much or get quality food for a bit. Now, gyms are slowly opening but I've got a few kettlebells which will probably make up the bulk of my training until things really get back to "normal."

Yesterday - Hit a mix of dead snatchs and dead swings to build on power and tension strength.

Today did an upper bodyworkout to just pump some blood.
*Warm up with band work and stretching and some SMR for triceps*

Floor Press (single 24kg) 8 sets of 8 each side, 1 second pause at bottom, slow negative, and explosive press up.

Football Stance Row (single 24 kg) 8 sets of 8 each side, try to keep constant tension on the lat. After each set did a 10 second hang on he pull-up bar.

Towel KB Curl (single 16) 8 sets of 8, not heavy weight but trying to pump blood into the forearms and bicep a bit. I can use a 24 on the towel curl but I can't get great mind-muscle connection with that weight yet.

Double KB Press (double 16's) 8 sets of 8, just pretty standard pump work for the shoulders.

Finished with a hundred band pull aparts for shoulder health.

[SuicideGripMe]

7/9/22

Still not back to the gym yet. Monday starts up again (need 48 hour covid test each time to enter gym so it's a bit of a hassle).

Today was an "easy" lower power day. Focus was static strength, explosive strength, and form. Training with KB's over DB's and BB's have taught me the value of not needing crazy weight to progress and that how you perform the lift and the intent of the lift matters a great deal more than I previously thought.

Deadstop KB Swings (single 24kg) 3 sets of 5, each rep reset, brace hard, and explode.
Double KB Front Squat (2 24's) 3 sets of 5, slow negative, 1 second pause, then explode
Double KB RDL (2 24's) 3 sets of 5, break at hips first, then slow negative, 2 second pause at bottom, then explode
Single KB Sumo (single 24) 3 sets of 5, drop to bottom, squeeze, slow negative and slow positive
Single Goblet (single 24) 3 setse of 5, slow negative, slow positive, pause style

Finished with core training with various plank holds and v-holds.

[SuicideGripMe]

7/11/2022

Gyms still closed so another upper day at home... Motivation for apartment workouts after 4 months is getting lower.

Double KB Press/Hammer Grip Chin Up superset 3 sets of 5
Single KB Press/Paused Single Row superset 3 sets of 5
Single KB High Pull/Double High Pull superset 3 sets of 5
Squeeze Press/Floor Press superset 3 sets of 10

All done with single 24kg, focus on tight form. Finished with some band curls.

[SuicideGripMe]

7/12/2022

Officially five months since hit the actual gym. Wild.

Went for an hour walk then came back and warmed up for workout. Today was a very basic movement day (pretty low RPE) but just trying to keep mobile and keep motivated.

Single KB Swing (24 kg KB) 3x5 each side
Double KB Squat (2 24's) 3x5 paused bottom
Off-set KB Squat (single 24 kb) 3x5 each side, paused bottom
Double KB RDL (2 24's) 3x5 paused bottom, 3 second negative
Single KB RDL (single 24) 3x5 each side, paused bottom, 3 second negative

Finished with weighted crunches and ab wheel.

[SuicideGripMe]

7/14/2022

Pump Upper Body Day (hit 25 reps each movement, then move to next one as fast as can)

Double KB High Pull
Double KB Press
Double KB Suitcase Row
Alternating KB Press
Altenrating KB Row
Double Swing
Towel Curls
*finish with lots of high rep band work*

7/15/2022

Pump Lower Body (hit 25 reps each movement, then move to next one as fast as can)
Double KB Front Squat
Double KB Swing
Double KB RDL
Single Swing Each Side
Single OH Squat
Single Split Squat
*finished with core training*

Mentally, these are fun little workouts. Some movements are easier and can breeze through, others need to break down a bit into sets.

[jaxqen]

It reminded me about this video, this guy also lives in China.
Anyway, good luck with your workouts!

[SuicideGripMe]

8/28/2023

Going to try to log a bit and see how it goes!

Fullbody Day

Goblet Squat 3x8
Rack Squat 3x8 Each Side
Strict Press 3x8 Each Side
Strict Row 3x8 Each Side
2H Upright Row 3x8
Super Set 2H Swing/Hanging Leg Raises 3x8
*all done with 24 kg KB*

Finished with some banded arm work, rear delt work, and push ups.

[munirashraf9821]

Off day!

Diet
Meal 1 - 2 scoops whey, 2 scoops PB 2, dash of cinnamon. 1 banana. 1 animalpak.
Meal 2 - Lots of vegetables, grilled pork, and rice.
Meal 3 - 1 ON protein bar
Meal 4 - chicken curry (coconut) with rice, dessert - orange
Meal 5 - Greek yogurt, handful of nuts
Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

Thanks for sharing your training and nutrition routine. It's great to see your commitment to fitness and your attention to a balanced diet. Keep up the hard work and consistency with your workouts and nutrition. If you have any questions or need support along the way, this community is here to help. Good luck with your training journey!

[SuicideGripMe]

11/06/23

Man, I suck at keeping logs here. I think back in the day there used to be so many more active members that it was a lot more enjoyable. However, I'm going to keep a log for the next 9 weeks while I hit through a Y3T training cycle. I'm coming off not going to the gym for about 6 months, only training at home with kettlebells.

Chest/Triceps
Warm Up: foam rolling, mobility work, kettlebell work

Paused Incline DB Press (paused at bottom for 2 count)
4 warm up sets, 3 sets of 32kg for 6 reps

Machine Chest Press
1 warm up set, 3 sets of 8, focus on negative and explosive positive

Cable Flies (a little above shoulder height)
1 warm up set, 3 sets of 8, focus on squeeze

Overhead Cable Extensions
3 sets of 8 reps

Cable Push Downs
3 sets of 8 (some body English thrown in)

Finished with rear delts, light calves and light abs.

Diet was pretty good. I won't log diet everyday because it's too annoying but, generally, I eat 4 -5 meals a day.

Breakfast - 2 boiled eggs, miso soup, 1 banana, 1 black coffee
Lunch - 1 cup white rice, 1 chicken leg and thigh stir fried with peanut sauce, 2 eggs cooked in chinese tomato sauce, boiled cabbage
Dinner - Beef Cartlidge Ramen with extra bamboo shoots
Shake Meal - 1 scoop whey, 1 scoop collagen, 2tbsp peanut butter, 2 cups milk
+ fish oil and orange triad

[SuicideGripMe]

11/07/23

Back and Hammies

Lat Pulldown Machine
2 warm up sets, 3 sets of 8, paused at the bottom of each rep, driving hard with elbows

Pendlay-Meadows Row
1 warm up sets, 3 sets of 8, paused on floor then explode up (3 10KG plates)

Machine Rows
1 warm up set, 3 sets of 8 pump and go reps

RDL's
1 warm up sets, 3 sets of 8 (Sumo Style), paused at bottom of lift with slow negative

Leg Curls
2 sets of 8, pump and go

Finished with Swiss Ball Crunches (2x20) and Hanging Leg Raises (2x8)

Diet was simple.
Meal 1 - 2 boiled eggs, miso soup, 1 orange, 1 black coffee
meal 2 - 1 cup white rice, stewed pork, eggs with spinach, boiled cabbage
meal 3 - beef and onion bowl (white rice) with kimchi and tofu mixed in
shake meal - 1 scoop whey, 1 scoop collagen, 2 tbsp peanut butter, 2 cups milk

+fish oil, orange triad, doublewoord turkesterone, pre-workout: Hyrdaulic

[SuicideGripMe]

11/09/23

Deltz and Bis
warm up with banded work and stability work

Seated DB Press (paused at bottom of rep)
16'sx8
20'sx8
20'sx8
26'sx8
26'sx8

Cable Rear Delt Flyes (using wrist attachment)
3 sets of 8, slow tempo

Cable Laterals (using wrist attachment)
3 sets of 8, paused at top of rep

Face Pulls
3 sets of 8, reset shoulders after each rep

Bicep Work: Hammer Curls, Seated DB Curls, and Single Arm Cable Curls all 2 sets of 8, focusing on negative, all similar form.

[SuicideGripMe]

11/10/23

Leg Day
Warm up with stability work, dynamic bodyweight movements

Front Box Squat (I should use 6 reps here for y3t protocol but front squats tend to tire out my upper back) (used zombie style until top sets then switched to cross arm)
barx5
40x5
60x5
70x5
80x5
90x5
100x5
100x5

Seated Leg Press
1 warm up set, 3 sets of 8 (3 second negative, explode at bottom)

Single Leg Extensions
1 warm up set, 3 sets of 8 (pump and go style)

Sumo Kettlebell Squat (weight on floor)
3 sets of 8 (3 second negative, rest, explode at bottom, squeeze glutes, repeat)
*I did these with a 45kg DB and felt light at first but the pump was very good and I didn't feel the need to push it*

Finished with cable crunches, bodyweight calf work, and hanging leg raises.

Diet
Breakfast - 1 orange, 2 boiled eggs, miso soup, 1 oolong tea
Lunch - White Rice, grilled pork, dumplings, boiled cabbage
Dinner - Taro, Pumpkin, Grilled Chicken, Snow Peas, and 1 egg (all boiled or fresh)
Shake - 1 scoop whey, 1 scoop collagen, 2tbsp peanut butter, 2 cups milk, 1 banana

[SuicideGripMe]

11/13/2023

Chest and Triceps
Warm Up: Stability Work

Paused Hammer Grip DB Press
worked up to 2 sets of 10 reps with 32 kg

Smith Machine Press
1 warm up set, 3 sets of 10 reps *pump and go style*

Single Cable Flyes
3 sets of 10 Reps

Single Cable Punches
2 sets of 10 Reps

Tricep Work: Cable Pressdowns 2x10, Lying French Press 2x10

Finished with lots of stability work and external rotations and seated dumbbell power cleans.

[SuicideGripMe]

11/13/2023

Chest and Triceps
Warm Up: Stability Work

Paused Hammer Grip DB Press
worked up to 2 sets of 10 reps with 32 kg

Smith Machine Press
1 warm up set, 3 sets of 10 reps *pump and go style*

Single Cable Flyes
3 sets of 10 Reps

Single Cable Punches
2 sets of 10 Reps

Tricep Work: Cable Pressdowns 2x10, Lying French Press 2x10

Finished with lots of stability work and external rotations and seated dumbbell power cleans.