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  1. #121
    Registered User DefiantSnake's Avatar
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    DefiantSnake is online now
    20220510, Tuesday: back and biceps

    Time start: 06:23
    Time finished: 07:11

    Supinated grip chin ups [10, RG:12]
    No external load x 2
    10 pounds external load x 8
    10 pounds external load x 7

    DB rows [12, RG:15]
    65 pounds - L:7, R:7
    85 pounds - L:5, R:5
    100 pounds - L:3, R:3
    107.5 pounds - L:12, R:12
    107.5 pounds - L:9, R:9

    DB hammer curls [12, RG:15]
    25 pounds - L:12, R:12
    25 pounds - L:15, R:15

    DefiantSnake's log, stardate 20220510:

    Yesterday's food intake:

    06:24 pre-WO
    2 scoops True Nutrition whey protein isolate, cold filtration

    06:39
    1 packet Aik Cheong coffee

    11:48 post-WO
    275 g Wagyu steak
    71.023 g babybella mushrooms
    120 mL Prego garden chunky combo
    51 g [dry weight] Mei Gui Hua sweet rice
    84 g Polly-O mozzarella string cheese

    12:24
    25 g Horlicks in water

    14:05
    275 g Wagyu steak
    71.023 g babybella mushrooms
    120 mL Prego garden chunky combo
    51 g [dry weight] Mei Gui Hua sweet rice
    84 g Polly-O mozzarella string cheese

    14:47
    1 packet Aik Cheong coffee

    16:23
    177.273 g boneless pork chop
    71.023 g babybella mushrooms
    120 mL Prego garden chunky combo
    51 g [dry weight] Mei Gui Hua sweet rice
    84 g Polly-O mozzarella string cheese

    18:46
    177.273 g boneless pork chop
    71.023 g babybella mushrooms
    180 mL Prego garden chunky combo
    51 g [dry weight] Mei Gui Hua sweet rice
    84 g Polly-O mozzarella string cheese

    Corrupt Cop really shouldn't be eating what I eat. The Massive Bulking method of estimating maintenance calories has me at ~3661. If Corrupt Cop's maintenance calories are much lower, then eating what I eat will just make him even more obese. He needs to be somewhat scientific with his nutrition and stop blindly copying me. Nutritional needs are highly individual. He needs to figure it out. Or, failing that, hire someone to coach him.

    I won't be describing any of the methods outlined in Massive Bulking. I don't think Steve Shaw would appreciate me putting that information out there for free, so if Corrupt Cop wants to estimate his maintenance calories, he can buy the e-book himself. I created a spreadsheet, plugged in the relevant data, and had the spreadsheet do my calculations for me.😀 Corrupt Cop can do the same himself. Unless he's not wise enough for that.😉

    My next attempt at perma-blocking Big Loser is tomorrow. He's been ****ing around with my life for over a decade, joining the Spoiled Brat's Stalker's Agents of B.I.M.B.O. He clearly doesn't care about me, so I am discarding him from my life forever. Saw a Pikachu Build-a-Bear when I purchased my Sonic Build-a-Bear. But Big Loser is a piece of ****, so I didn't get one for him. There are more important things in life beyond trolling for a date. Personal achievement is more important. You only live once, so you may as well have goals. My goal is a 315 pound BBBP. Dating is of no interest to me, since it will not help me achieve my goal. I'm also not a people-person. Just a waste of time and money to date an American woman. They can be weaponized against me by my fake benefactors.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  2. #122
    Registered User DefiantSnake's Avatar
    Join Date: Nov 2021
    Posts: 161
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    20220511, Wednesday: core work

    Crunches [10-25 per set]
    50 pounds x 24
    50 pounds x 14
    50 pounds x 9

    DefiantSnake's log, stardate 20220511:

    Yesterday's food intake:

    04:58 pre-WO
    1 packet Aik Cheong coffee
    25 g Horlicks in water
    2 Sunshine Farms cage-free jumbo eggs

    07:30 post-WO
    2 scoops True Nutrition whey protein isolate, cold-filtration
    113 g Activia vanilla yogurt

    08:51
    1 unit [54 g] Nutella with pretzel sticks

    09:57
    236 mL Horizon Organic chocolate lowfat milk

    10:30
    164.773 g boneless pork chop
    52.273 g broccoli
    51 g [dry weight] Mei Gui Hua sweet rice
    84 g Polly-O mozzarella string cheese
    120 mL Prego mini-meatball pasta sauce

    11:08
    1 packet Aik Cheong coffee

    13:32
    164.773 g boneless pork chop
    52.273 g broccoli
    51 g [dry weight] Mei Gui Hua sweet rice
    84 g Polly-O mozzarella string cheese
    120 mL Prego mini-meatball pasta sauce

    15:14
    25 g Horlicks in water

    16:18
    164.773 g boneless pork chop
    52.273 g broccoli
    51 g [dry weight] Mei Gui Hua sweet rice
    84 g Polly-O mozzarella string cheese
    120 mL Prego mini-meatball pasta sauce

    16:29
    1 packet Aik Cheong coffee

    Today is an "off" day, so calories will be lower since I'm trying to prevent myself from being like Corrupt Cop. I think cycling calories helps. I'll eat at a surplus on training days and at maintenance on non-training days. This is easy enough now that I have an estimate of my maintenance calories.

    Have I proven my point yet by posting my food intake? Has Corrupt Cop learned that nutrition is highly individual, and that there is no "one-size-fits-all" approach to eating? I hope his metabolism is slower than mine. That way, he gets even more obese by eating what I eat. I don't think he learned how to properly apply progressive overload to weights that are appropriate to him, either. I think he's still ego-lifting. He refuses to level up. What a clown.

    Start off small with your work sets and build yourself up gradually. Don't attempt weights that you ain't ready for, Corrupt Cop. Eating what I eat won't magically make you as strong as me if your work is not appropriate for your level. You are below my level, so lighten the load, and gradually build up. Imitate the training style, if you want. Just dumb down the weights to YOUR level. Ask Big Loser to train you. I taught him how to train, so he knows what I know about properly applying progressive overload.

    The fact that Corrupt Cop thinks that it takes drugs to lift what I lift means that he has low standards, and that he sucks at training intelligently. He ain't very smart if he can't even apply progressive overload properly to a weight that is appropriate to HIS level. I'll bet that he purchased the Massive MASS protocol and still can't make it work for him due to ego-lifting. Which is funny, because the protocol even teaches proper application of progressive overload.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  3. #123
    Registered User DefiantSnake's Avatar
    Join Date: Nov 2021
    Posts: 161
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    20220512, Thursday: shoulders

    Time start: 06:38
    Tims finished: 07:12

    DB OHP [8, RG:10]
    25 pounds - L:7, R:7
    35 pounds - L:5, R:5
    45 pounds - L:3, R:3
    47.5 pounds - L:1, R:1
    50 pounds - L:8, R:8
    50 pounds - L:7, R:7

    Bulldozer laterals [12, RG:15]
    15 pounds - L:12, R:12
    15 pounds - L:30, R:30

    Shrugs [12, RG:15]
    Dropped, have better options available now

    DefiantSnake's log, stardate 20220512:

    Yesterday's food intake:

    05:19 pre-WO
    164.773 g boneless pork chop
    52.273 g broccoli
    51 g [dry weight] Mei Gui Hua sweet rice
    84 g Polly-O mozzarella strong cheese
    120 mL Prego mini-meatball pasta sauce

    05:39
    1 packet Aik Cheong coffee
    25 g Horlicks in water

    07:25 post-WO
    2 scoops True Nutrition whey protein isolate, cold-filtration
    236 mL Horizon organic chocolate low fat milk

    09:47
    222.727 g boneless pork chop
    65.909 g broccoli
    51 g [dry weight] Mei Gui Hua sweet rice
    120 mL Prego garden chunky combo

    09:56
    25 g Horlicks in water

    10:44
    1 packet Aik Cheong coffee

    14:28
    222.727 g boneless pork chop
    65.909 g broccoli
    51 g [dry weight] Mei Gui Hua sweet rice
    120 mL Prego garden chunky combo

    14:49
    1 packet Aik Cheong coffee

    17:22
    222.727 g boneless pork chop
    65.909 g broccoli
    51 g [dry weight] Mei Gui Hua sweet rice
    120 mL Prego garden chunky combo

    17:30
    25 g Horlicks in water

    Meant to eat less yesterday since it was a "core work" day and not a more serious day, but I went over my maintenance calories by ~200. So, lean bulking? For those who are curious, here's the macro and calorie breakdown from my spreadsheet:

    P: 345.747g
    C: 362.825g
    F: 111.0195g
    Calories: 3828.5085

    The fat value is from my "adjusted fat" column, and the calories are from my "adjusted calories" column. They assume that half the fat from the meats are drained from cooking, so it accounts for the bull**** of lost calories that I experience from dumping the fat. If I kept all the fat, then my calorie count would be much higher. I'm curious as to how My Fitness Pal accounts for lost fat when cooking meats, if it accounts for that at all.

    I'm sure Corrupt Cop is still obese. He's also weaker than I am. He has 2 paths before him: lean out, or continue to dreamer-bulk. What will he choose? If he wants to gradually lean out, eating at a slight caloric deficit will help. If he wants to dreamer-bulk, eating at a caloric surplus will help. Can't do both, Corrupt Cop. What path will you choose?

    I see no reason to do shrugs now that I can BBDL in the gym and hit traps indirectly, so I'm dropping shrugs.

    Went too light on bulldozer laterals. Oh, well.🤷‍♂️

    And real men don't give up what they love for anybody. I love my hair. I don't love people. I am okay with having no people in my life if it means that I keep my hair exactly the way it is. I will never comb it back, I will always part it on the right side of my head. I have no reason to make people happy. I don't like people. **** people. People have a problem with my hairstyle, so I have a problem with people. I will solve that problem by throwing away anybody that suggests that I change my hairstyle. I discard anybody that gets in my way. That includes any ally. I care about ME, first and foremost. **** people.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  4. #124
    Registered User DefiantSnake's Avatar
    Join Date: Nov 2021
    Posts: 161
    Rep Power: 155
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    20220513, Friday: legs

    Precor Angled Leg Press 601 [12, RG:15]
    90 pounds x 10
    180 pounds x 10
    270 pounds x 10
    320 pounds x 9
    320 pounds x 6

    BB SLDL [10, RG:12]
    135 pounds x 10
    185 pounds x 10
    205 pounds x 1
    225 pounds x 10
    225 pounds x 7

    DefiantSnake's log, stardate 20220513:

    Yesterday's food intake:

    04:51 pre-WO 1
    1 packet Aik Cheong coffee
    25 g Horlicks in water

    05:29 pre-WO 2
    2 Sunshine Farms cage-free jumbo eggs
    113 g Activia vanilla yogurt

    07:41 post-WO
    222.727 g boneless pork chops
    65.909 g broccoli
    51 g [dry weight] Mei Gui Hua sweet rice
    180 mL Prego garden chunky combo
    236 mL Horizon organic chocolate low fat milk

    10:40
    162.121 g boneless pork chop
    75 g broccoli
    51 g [dry weight] Mei Gui Hua sweet rice
    120 mL Prego garden chunky combo
    236 mL Horizon organic chocolate low fat milk

    11:03
    1 packet Aik Cheong coffee

    13:12
    162.121 g boneless pork chop
    75 g broccoli
    51 g [dry weight] Mei Gui Hua sweet rice
    240 mL Prego garden chunky combo
    236 mL Horizon organic chocolate low fat milk

    15:03
    1 packet Aik Cheong coffee
    25 g Horlicks in water

    16:17
    162.121 g boneless pork chop
    75 g broccoli
    51 g [dry weight] Mei Gui Hua sweet rice
    189 mL Prego garden chunky combo
    236 mL Horizon organic chocolate low fat milk

    Bad session today. My lunges don't have much carry over to leg pressing. Don't know WTF happened with DLing today, either.

    Big Loser wants me to go out on a date. Guess what? Nobody cares about what you want, Big Loser. The only things that matter are what I want. I don't owe any woman a date. I have the freedom to be selfish. **** anybody that wants to see me on a date. I will throw away anybody that argues with me. I discard anybody that gets in my way. Big Loser can't get in my way if he's not in my life. Throwing Big Loser out of my life was a GOOD thing. There were no arguments with him gone, only me doing what I want to do in peace. I don't miss Big Loser. The only people that I like are people that support my dream of no girlfriend no matter what. There's nothing legendary about wasting money on someone that I don't care about. Achieving a 315 pound bench press is legendary. Just because Big Loser is okay with being average, it doesn't mean that I'm the same way. I want to be legend.

    Big Loser and my fake family are proof that family is worthless. None of my family supports my dream of having long hair and no girlfriend. To achieve my dream, I have to throw them all away. Family is worthless. Thank Darwin that I ain't stupid enough to get married. I'll just have more garbage standing between me and my dreams. People are worthless. **** people. Solitude is superior. There are no arguments in solitude. If the guy from work argues with me, I'll throw his ass out of my life as well. I don't tolerate people that are stupid enough to argue with me. I only like people that support me regardless of whether they agree with my decisions. My decision to never date is final. People can either get on board with that or get thrown out of my life forever. I give no second chances. I won't change my mind like a coward. I stand my ground like a ****ing badass.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  5. #125
    Registered User DefiantSnake's Avatar
    Join Date: Nov 2021
    Posts: 161
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    DefiantSnake is online now
    20220515, Sunday: chest and triceps

    Time start: 07:13
    Time finished: 08:27

    DB floor press [8, RG:10]
    25 pounds DBs [50 total load] x 10
    45 pounds DBs [90 total load] x 7
    55 pounds DBs [110 total load] x 4
    65 pounds DBs [130 total load] x 8
    65 pounds DBs [130 total load] x 10

    Dips between parallel bars [10, RG:12]
    No external load x 5
    10 pounds external load x 3
    20 pounds external load x 1
    25 pounds external load x 6
    25 pounds external load x 4

    Push ups [2 x AMRAP]
    No external load x 21
    No external load x 15

    Single armed DB OH triceps extensions [12, RG:15]
    25 pounds - L:12, R:12
    25 pounds - L:9, R:12

    DefiantSnake's log, stardate 20220515:

    Skipped yesterday's core work due to laundry and laziness.

    Yesterday's food intake:

    05:25
    1 packet Old Town white coffee

    08:23
    227.273 g boneless pork chop
    78.409 g broccoli
    51 g [dry weight] Mei Gui Hua sweet rice
    180 mL Prego chunky garden combo pasta sauce
    236 mL Horizon organic chocolate low fat milk
    4 Tbsp Amoy minced garlic

    09:41
    1 packet Old Town white coffee

    13:05
    204.545 g boneless pork chop
    81.818 g broccoli
    51 g [dry weight] Mei Gui Hua sweet rice
    180 mL Prego chunky garden combo pasta sauce

    14:05
    1 cup Cafe Tastle 100% natural instant coffee

    15:22
    1 piece [6 g] Prince of Peace honey loquat candy

    16:45
    204.545 g boneless pork chop
    81.818 g broccoli
    51 g [dry weight] Mei Gui Hua sweet rice
    120 mL Prego chunky garden combo pasta sauce

    I am seeing little value in posting my food intake. Corrupt Cop should know by now that nutritional needs are highly individual. Maybe I should stop posting my food intake. What do you think, Corrupt Cop? Does eating what I eat help you?

    Perma-blocking Big Loser was delayed. Doesn't matter. He's going to prison one way or another. Whether it's by his cowardly harassment bull****, or whether it's from the FBI, it makes no difference. Big Loser has no future. I only went to jail for ~14 days, but Big Loser will serve time in prison. Prison is worse than jail. He's finished. No ****ing way a coward like him survives. I'll never have to listen to him talk about coward's dynamics ever again. I had my moment of manhood when I stood up for myself against the Chicken-**** Koward's bull**** and against the Big Loser coward's bull****. But those two will never know what it's like to be a badass. All they have are delusional fantasies, while I have the reality of beating the **** out of 2 garbage human beings. That's a memory that I will cherish forever.

    Still won't cut my hair for America. I love my hair, and I sure as hell don't love America. I'll be relocating to Malaysia after the Brat is vanquished. I also refuse to date American women. They want me to have a boring-ass buzzcut. **** that bull****. I love being beautiful. Never met a buzzcut-man that was more beautiful than me. IDGAF what a poll says about my hair, either. The opinions of the public are worthless to me. A mighty lion doesn't care about the opinions of sheep. Even if people think that I look better in a buzzcut, I will keep my beautiful long hair. That's how a true badass rolls: we DGAF about people's opinions. **** people.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  6. #126
    Registered User DefiantSnake's Avatar
    Join Date: Nov 2021
    Posts: 161
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    20220517, Tuesday: back and biceps

    Time start: 06:49
    Time finished: 07:39

    Supinated grip chin ups [10, RG:12]
    No external load x 1
    5 pounds external load x 1
    10 pounds external load x 9
    10 pounds external load x 8

    DB rows [12, RG:15]
    65 pounds - L:7, R:7
    85 pounds - L:5, R:5
    100 pounds - L:3, R:3
    107.5 pounds - L:12, R:12
    107.5 pounds - L:5, R:5

    DB hammer curls [12, RG:15]
    25 pounds - L:15, R:15
    25 pounds - L:10, R:10

    DefiantSnake's log, stardate 20220517:

    Yesterday's food intake:

    08:16
    2 Sunshine Farms cage-free jumbo eggs
    84 g Polly-O mozzarella string cheese
    187.662 g banana
    1 cup Cafe Tastle 100% natural instant coffee

    11:12
    228.788 g Wagyu steak
    312 g blueberries
    84 g Polly-O mozzarella string cheese
    187.662 g banana

    11:34
    1 cup Cafe Tastle 100% natural instant coffee

    12:23
    190 mL Want Want banana milk

    13:03
    1 packet Old Town white coffee

    14:29
    228.788 g Wagyu steak
    312 g blueberries
    84 g Polly-O mozzarella string cheese
    187.662 g banana

    16:05
    190 mL Want Want banana milk

    17:03
    228.788 g Wagyu steak
    84 g Polly-O mozzarella string cheese
    187.662 g banana

    17:13
    2 cups Cafe Tastle 100% natural instant coffee

    Errands to run yesterday, so pushed training to today. Americans are unreliable when it comes to advertising their correct opening hours and requirements for services, so I spent the morning running errands and taking a rest day. When I get to Malaysia, I expect this to no longer be a problem. By running errands I also include playing video games all day. After the bull**** that I experienced, I ****ing goddamned earned it.

    I hope the FBI ain't waiting for my birthday to come around before making arrests. I'm not sentimental, and have no use for such inefficiency. I'd rather they make their move right now if they already have what they need. I get the impression that they were supposed to move during my previous birthday, but the curveball that I experienced with perma-blocking Big Loser delayed everything. But as long as I acquire SSD, I can continue to finance my fun lifestyle of training and gaming. Though if I win the lottery, repaying allies can begin.

    Going to leave my Sonic Build-a-Bear behind in the States when I buy my second home in Malaysia. Don't want the TSA to cut it open due to the voicebox inside it showing up on the x-ray scanner. That means I'll need a generic Sonic plush to bring with me to Malaysia, while I leave the Build-a-Bear one in my other home in the States. I think spending half my time in Malaysia and half my time in the States would be an interesting way to live life.

    I love blocking Big Loser. He can't argue with me if he's not in my life. I love standing my mother ****ing ground and never compromising my beliefs for anybody. If someone wants me to change my views about life, arguing with me accomplishes nothing. You'll need to fight me. I believe that a girlfriend is ****ing worthless for my life, and I will discard anybody that gets in my way. A girlfriend is just another expense. My goal is saving and spending money only for ME. Nothing badass about wasting money on someone that I don't care about. Badass is standing my mother ****ing ground. I love blocking people. It leaves no room for discussions, arguments, or debates. It means that MY word is the FINAL word. Not everybody cares about something as boring as having a girlfriend. Some people just want to become legend.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  7. #127
    Registered User DefiantSnake's Avatar
    Join Date: Nov 2021
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    DefiantSnake is online now
    20220518, Wednesday: shoulders

    Time start: 07:35
    Time finished: 08:11

    DB OHP [8, RG:10]
    25 pounds - L:7, R:7
    35 pounds - L:5, R:5
    45 pounds - L:3, R:3
    47.5 pounds - L:1, R:1
    50 pounds - L:8, R:8
    50 pounds - L:10, R:7

    Bulldozer laterals [12, RG:15]
    20 pounds - L:12, R:12
    20 pounds - L:15, R:15

    DefiantSnake's log, stardate 20220518:

    Yesterday's food intake:

    05:27 pre-WO
    1 Sunshine Farms cage-free jumbo egg
    84 g Polly-O mozzarella string cheese

    05:29
    1 packet Old Town white coffee

    07:55 post-WO
    2 scoops True Nutrition whey protein isolate, cold-filtration
    380 mL Want Want banana milk

    10:01
    280.303 g Wagyu steak
    312 g blueberries
    84 g Polly-O mozzarella string cheese
    203.247 g banana

    10:14
    2 cups Cafe Tastle 100% natural instant coffee

    13:35
    280.303 g Wagyu steak
    312 g blueberries
    84 g Polly-O mozzarella string cheese
    203.247 g banana

    15:53
    1 packet Old Town white coffee

    17:04
    280.303 g Wagyu steak
    84 g Polly-O mozzarella string cheese
    203.247 g banana

    Going to add BB squats to my leg day regimen in addition to what I already have for it. Curious to see where I'm at, though BB squats are my worst BB lift. Back in my prime, my BBBP 1RM was 220 pounds, but my BB squat 1RM was only 225 pounds. But it's advised that you work on what you suck at, so I'll work on my squats and see how it goes.

    Big Loser is a piece of ****. He actually thinks that my life belongs to him, and that I am required to do what he tells me to do. **** Big Loser. My life belongs to ME. Out of spite, I will never go out on a date. It will prove that Big Loser has no power over me, and that he can't make me do anything that I don't ****ing want to do. Big Loser is a failure and a coward. I will never take advice from him. He doesn't know how to be a legitimate badass like me. Being badass is NOT about wasting money on bull**** that you don't care about, it's about standing your mother ****ing ground and NEVER taking orders from a failure and a coward. Big Loser lost my respect when he called the cops on me like a coward instead of fighting me like a badass. I don't take suggestions from people that I don't respect. Have you any balls, Big Loser? Being a man was too much of a hassle for you, so you chose the way of the coward. What a pussy and a coward. I'll bet he's proud of himself for fleeing for police protection. What a pussy and a coward. You know what I'M proud of? Standing up for myself against the Chicken-**** Koward and the Big Loser coward. I'm proud of never compromising my beliefs about life for anybody. I'm proud to be a ****ing badass. Can those 2 clowns say the same? Have they ever done anything badass in their cowardly lives? Or is it too much of a hassle to be a man for those cowards?

    I don't take suggestions about life from anybody. MY life, MY rules, MY choice. If anybody else is stupid enough to give me suggestions about life, I will keep discarding people until there's nobody left to give me suggestions. I only like people that mind their own ****ing business. I don't mind having nobody in my life if it means that I have the freedom to do what I want. Freedom matters, people don't. All people do is argue with me. **** people.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  8. #128
    Registered User DefiantSnake's Avatar
    Join Date: Nov 2021
    Posts: 161
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    20220519, Thursday: legs

    BB squats [8, RG:10]
    45 pounds x 10
    65 pounds x 8
    95 pounds x 6
    115 pounds x 4
    135 pounds x 8
    135 pounds x 10

    Precor Angled Leg Press 601 [12, RG:15]
    90 pounds x 10
    180 pounds x 10
    270 pounds x 12
    270 pounds x 10

    BB SLDL [10, RG:12]
    135 pounds x 10
    185 pounds x 5
    205 pounds x 1
    225 pounds x 10
    225 pounds x 12

    DefiantSnake's log, stardate 20220519:

    Yesterday's food intake:

    06:26 pre-WO
    84g Polly-O mozzarella string cheese
    203.247g banana

    06:30
    1 packet Old Town coffee

    08:25 post-WO
    2 scoops True Nutrition whey protein isolate, cold-filtration
    380mL Want Want banana milk

    10:25
    272.727g Wagyu steak
    84g Polly-O mozzarella string cheese
    203.247g banana
    312g blueberries
    284g grape tomatoes

    10:40
    2 cups Cafe Tastle 100% natural instant coffee

    12:37
    34g Nature's Garden cranberry health mix

    14:01
    272.727g Wagyu steak
    84g Polly-O mozzarella string cheese
    203.247g banana
    312g blueberries
    284g grape tomatoes

    14:26
    1 packet Old Town white coffee

    17:20
    272.727g Wagyu steak
    84g Polly-O mozzarella string cheese
    203.247g banana

    17:28
    1 packet Old Town white coffee

    Decided to decrease weight on leg press due to having BB squats preceding it. Already pre-fatigued for leg press.

    I'm focusing on Sonic plushes over Shadow or Knuckles due to the fact that the only Knuckles plush that I wanted was the Build-a-Bear one, but that's sold out. As for Shadow, still deciding whether to pick up the 12 inch plush from Great Eastern Entertainment or wait for them to release a posable plush version of Shadow, like they did with Sonic and Tails. I prefer Shadow and Knuckles over Sonic, but Sonic is still cool. But I'm running low on storage space for my stuff, so I guess it's good that I can't decide right now.

    But maybe, someday, when the Brat, my fake family, and all their associates are vanquished, I won't need to lock up my things again.

    My primary exposure to Shadow was the Sonic X anime. I saw the Japanese version in its entirety [don't ask me how 😉] and some of the English dub. I don't get why they changed the music for the English dub. Is rock and techno considered offensive to American kids? The Japanese version's music was more interesting to me.

    Don't know why people want me to move to a studio apartment. Once I acquire SSD and my fake family is in prison, I can afford the rent on my own. Are the Feds planning to spare my fake family? If so, **** America.

    You know Corrupt Cop is inferior when he thinks that it takes drugs to achieve my lifts. He has low standards. He knows nothing of physical exertion, only the comfort of being pampered. What a privileged dip****. His Stalker's Agents of BIMBO faction are also cowards. It's why they use behind-the-back bull**** instead of being man enough to do something right to my face. What a bunch of immature cowards. You know they fear me when they don't have the balls to do anything right to my face and need to do it behind my back.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  9. #129
    Registered User DefiantSnake's Avatar
    Join Date: Nov 2021
    Posts: 161
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    20220521, Saturday: chest and triceps

    BBBP [8, RG:10]
    45 pounds x 10
    65 pounds x 8
    95 pounds x 6
    115 pounds x 4
    135 pounds x 13
    135 pounds x 10

    Incline BBBP [10, RG:12]
    45 pounds x 5
    65 pounds x 3
    85 pounds x 1
    95 pounds x 10
    95 pounds x 11

    Dips between parallel bars [2 x AMRAP]
    No external load x 14
    No external load x 9

    Single armed DB OH triceps extensions [12, RG:15]
    25 pounds - L:12, R:12
    25 pounds - L:10, R:11

    DefiantSnake's log, stardate 20220521:

    Yesterday's food intake:

    06:56
    1 packet Home's Cafe Malaysia Ipoh white coffee [hazelnut]

    08:25
    324.242g Wagyu steak
    173.232g banana

    10:05
    34g Nature's Garden Omega-3 deluxe mix

    10:43
    190mL Want Want banana milk

    11:28
    1 packet Old Town white coffee

    13:06
    277.273g Wagyu steak
    173.232g banana
    312g blueberries
    284g grape tomatoes

    15:40
    2 cups Cafe Tastle 100% natural instant coffee

    16:23
    4 Sunshine Farms cage-free jumbo eggs
    113g Activia vanilla yogurt
    1/4tsp Red Cross table salt
    70g Nongshim spicy flavor shrimp crackers

    19:58
    277.273g Wagyu steak
    173.232g banana
    312g blueberries
    284g grape tomatoes

    I think I underestimated what I could do for squats the other day. It felt like my lack of cardio was holding me back, and not the weight that I used. But I hit my rep goal for it, so now I do max reps for both work sets next time and see where I end up before my heart rate causes me to tap out. Vastus medialis still cramped up every now and then post-WO, though, so I guess that area of my legs are weak.

    If I can acquire SSD, I'll be effectively retired, and can devote myself to this endeavor more seriously. My job got in the way of optimal training. It wasn't uncommon for me to work 10 hour days, in addition to the 2 hours of traveling that I do each day for work. That's 12 hours a day that is occupied by work related activities. Gym is closed by the time I got out of work. Could only train on the weekends. But SSD solves that problem. If I can acquire it, that's more free time for training and gaming and for repaying people that supported me this far.

    The Spoiled Brat really is spoiled. She faced no adversity in life, with her pampered, privileged status. That's why she's a piece of ****. A wise man once said: "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” The Brat never experienced hardship, she never learned to earn what she wants. Everything that she has in life was acquired due to her brown-nosing capabilities. Her parents must've given her everything without her earning it. That's why she's such a Spoiled Brat. You see why I make people earn my affection. If I give it to them for free, they become Spoiled Brats. Her greatest concern is acquiring me as a boyfriend, further proof that she's just a bimbo. A strong person would focus on themselves, but she focuses on ME instead. No wonder she will never accomplish anything legendary with her life.

    Corrupt Cop mistakes his size for muscle. He ain't made of mostly muscle, he's made of mostly fat. It's why I can out-train him 10 times out of 10. If you strip his fat off, he'll be even smaller than me. I also have muscle memory on my side. Been training on and off for over a decade, and I've been stronger before than I am now, so muscle memory.

    I have more training to do. Stay here, I'll be back.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  10. #130
    Registered User DefiantSnake's Avatar
    Join Date: Nov 2021
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    20220522, Sunday: back and biceps

    Time start: 08:37
    Time finished: 09:24

    Pull-ups [10, RG:12]
    No external load x 6
    No external load x 4

    DB rows [12, RG:15]
    65 pounds - L:7, R:7
    85 pounds - L:5, R:5
    100 pounds - L:3, R:3
    107.5 pounds - L:12, R:12
    107.5 pounds - L:6, R:6

    DB hammer curls [12, RG:15]
    25 pounds - L:15, R:15
    25 pounds - L:10, R:10

    DefiantSnake's log, stardate 20220522:

    Yesterday's food intake:

    08:33 pre-WO
    277.273g Wagyu steak
    173.232g banana
    1/4 tsp Red Cross table salt

    08:41
    1 packet Old Town white coffee

    13:34 post-WO
    290.909g Wagyu steak
    300g Lou Ba Wang spicy Luo Si rice noodles

    15:06
    190mL Want Want banana milk

    15:10
    1 packet Home's Cafe Malaysia Ipoh hazelnut white coffee

    16:54
    290.909g Wagyu steak
    173.232g banana
    113g Activia mango yogurt
    34g Nature's Garden cranberry heath mix

    19:09
    2 cups Cafe Tastle 100% natural instant coffee

    20:02
    290.909g Wagyu steak
    173.232g banana
    113g Activia mango yogurt
    34g Nature's Garden Omega-3 deluxe mix
    1/8 tsp Red Cross table salt

    Replaced chin ups with pull ups. For Corrupt Cop, because he's a dumbass, pull ups are done with a pronated grip.

    I see little value in using body English for my rows, so I will focus more on form next time with less weight.

    I got the idea for "adjusted fat" and "adjusted calories" columns in my food log back in college when I noticed that I was losing weight eating "~4000" calories per day, which made no sense. Until I realized that I dumped as much fat as possible from the 80% lean ground beef that I cooked, meaning that I am consuming fewer calories than what is stated on a nutritional label.

    Being a man is too difficult for Big Loser, which is why he doesn't want the hassle of being one. He takes pride in fleeing for police protection. He says things like "buddy" and "what did I do?" because he ain't man enough for a fist fight. He fights with his head instead of his balls because he has no balls. Real men don't need psychological warfare, they have real warfare. Big Loser can say whatever he wants to say, but we all know that he has no power over me. I have power over HIM. That's why he hides in his room all day: he can't bear to see me give him the middle finger every time that I encounter him. He flees for police protection rather than face me in battle. What a pussy and a coward.

    They say that to be considered a legitimate tough guy that you have to win at least 300 street fights. I've never needed police protection in any of my fights. Until Big Loser becomes man enough to fight me in 300 street fights with no police protection, I will never respect him. Fight doesn't end until someone taps out or gets knocked the **** out.

    I have a proven track record of standing up for myself and kicking ass. Big Loser has a proven track record of fleeing like a pussy and a coward for police protection. Let's be real: which one of us is actually a badass? When 9 out of 10 women want me, but no woman wants a chance with Big Loser, the answer is obvious.

    I have more training to do. Stay here, I'll be back.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  11. #131
    Registered User DefiantSnake's Avatar
    Join Date: Nov 2021
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    20220524, Tuesday: shoulders

    Time start: 07:25
    Time finished: 08:01

    DB OHP [8, RG:10]
    25 pounds - L:7, R:7
    35 pounds - L:5, R:5
    45 pounds - L:3, R:3
    47.5 pounds - L:1, R:1
    50 pounds - L:10, R:10
    50 pounds - L:10, R:10

    Bulldozer laterals [12, RG:15]
    20 pounds - L:15, R:15
    20 pounds - L:15, R:15

    DefiantSnake's log, stardate 20220524:

    Yesterday's food intake:

    05:50
    1 packet Aik Cheong coffee

    06:20
    2 scoops True Nutrition whey protein isolate, cold-filtration
    237.121g banana
    34g Nature's Garden cranberry health mix

    08:35
    2 scoops True Nutrition whey protein isolate, cold-filtration
    237.121g banana
    34g Nature's Garden Omega-3 deluxe mix

    12:53
    234.091g Wagyu steak
    284g grape tomatoes
    1 Tbsp Amoy minced ginger with shallot oil

    13:36
    1 packet Aik Cheong coffee

    16:22
    234.091g Wagyu steak
    284g grape tomatoes
    1 Tbsp Amoy minced ginger with shallot oil

    16:37
    1 packet Aik Cheong coffee

    19:20
    234.091g Wagyu steak
    284g grape tomatoes
    1 Tbsp Amoy minced ginger with shallot oil

    Going to decrease training frequency to just 4 times per week. Been feeling tired despite coffee and sleep. I think my 4-5 days per week is becoming excessive for recovery, and 4 days max should be better for me.

    No ****ing way am I getting a mohawk. There's nothing beautiful about a mohawk. Being masculine isn't about compromising, it's about standing my mother ****ing ground and keeping my hair exactly the way that I want it. I will discard anybody that wants me to change my hairstyle. I discard anybody that gets in my way.

    I love throwing people out of my life. It leaves no room for arguments, discussions, or debates. It means that MY word is the FINAL word. If someone tried to have an argument, discussion, or debate with me about my hair, I throw them out of my life. It's MY hair, why do YOU care? If you care about things that don't concern you, you are a small and insignificant piece of **** with no life, and I discard you.

    My goal is to be beautiful, and I won't tolerate anybody that gets in my way. If someone even asks me why I have long hair, I discard them. I know an argument, discussion, and debate when I see one coming. I only like people that mind their own ****ing goddamned business, and MY hair is MY business only. If you make MY hair YOUR business, we are done. No second chances.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  12. #132
    Registered User DefiantSnake's Avatar
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    20220526, Thursday: legs

    BB squat [8, RG:10]
    45 pounds x 10
    65 pounds x 8
    95 pounds x 6
    115 pounds x 4
    135 pounds x 12
    135 pounds x 10

    Precor Angled Leg Press 601 [12, RG:15]
    90 pounds x 10
    180 pounds x 10
    270 pounds x 12
    270 pounds x 12

    BB SLDL [10, RG:12]
    135 pounds x 8
    185 pounds x 5
    205 pounds x 1
    225 pounds x 12
    225 pounds x 12

    DefiantSnake's log, stardate 20220526:

    Yesterday's food intake:

    07:07
    1 packet Aik Cheong coffee

    07:57
    227.273g Wagyu steak
    284g grape tomatoes
    1/8 tsp Red Cross table salt

    10:48
    264.773g Wagyu steak
    77.273g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    1/8 tsp Red Cross table salt

    11:59
    1 packet Home's Cafe Malaysia Ipoh hazelnut white coffee

    14:55
    264.773g Wagyu steak
    77.273g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    1/8 tsp Red Cross table salt

    16:55
    1 packet Home's Cafe Malaysia Ipoh hazelnut white coffee

    19:37
    264.773g Wagyu steak
    77.273g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    1/8 tsp Red Cross table salt

    Felt tired yesterday despite ~12 hours of sleep. Definitely going to reduce training frequency to just 4 days per week.

    I use the packets of coffee more frequently compared to the Cafe Tastle instant coffee, because I feel a difference in potency with the amount of caffeine present. But more sleep is what I need, and to limit training to just 4 days a week at most so I can feel more recovered.

    Appetite was low this morning. Felt like throwing up after consuming my morning coffee. Getting around to eating my pre-WO meal was a chore.

    Bitched out on squats today. Heart couldn't keep up. My legs were saying "Let's go." But my heart was saying "No." 🎶If you want to squat with me... 🎶 But I hit my rep goal, so time to go up in weight next week.

    Saw a woman in the gym leg press more than I can currently do last week. I was thoroughly impressed. But then I saw a Geoffrey Verity Schofield video that mentioned fake plates, and now I'm questioning what I saw. Given the nature of my existence [reality show life], there is a strong possibility that any woman who tried to get me to notice them could resort to fake plates to cheat past my screening process. I don't know what to believe anymore when it comes to a woman's strength achievements.

    I used to think that the Spoiled Brat was responsible for my reality show life, but when I look back even further, I realize that she is a victim of reality show life as well. I was able to trace this bull**** back to at least middle school, where I met the Girl with the List. I also discovered the existence of fake benefactors. This is proof that it is NOT the Spoiled Brat's machinations that resulted in my reality show life, but she is just another victim of The Powers That Be. They set her up as a villain for me to slay. Once the Brat is vanquished, I will leave the States for Malaysia, so I could have some semblance of a "normal" life. I'll have to make an effort to find allies while there, since I know next to nothing about surviving in Malaysia. Being a giant douche, this task may prove difficult. But if the turd sandwich that is the Spoiled Brat is able to acquire allies, then so can I.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  13. #133
    Registered User DefiantSnake's Avatar
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    20220528, Saturday: chest and triceps

    BBBP [8, RG:10]
    45 pounds x 10
    65 pounds x 8
    95 pounds x 6
    115 pounds x 4
    135 pounds x 1
    140 pounds x 8
    140 pounds x 13

    Incline BBBP [10, RG:12]
    45 pounds x 5
    65 pounds x 3
    85 pounds x 1
    95 pounds x 10
    95 pounds x 12

    Dips between parallel bars [2 x AMRAP]
    No external load x 12
    No external load x 8

    Cable triceps pushdowns [12, RG:15]
    20 pounds x 12
    20 pounds x 26

    DefiantSnake's log, stardate 20220528:

    Yesterday's food intake:

    07:26
    1 packet Aik Cheong coffee

    08:02
    232.955g Wagyu steak
    72.727g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    1/8 tsp Red Cross table salt
    34g Nature's Garden cranberry health mix

    12:00
    113g Activia vanilla yogurt

    12:33
    263.636g Wagyu steak
    97.727g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    1/8 tsp Red Cross table salt
    34g Nature's Garden Omega-3 deluxe mix

    12:54
    1 packet Aik Cheong coffee

    15:01
    263.636g Wagyu steak
    97.727g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    1/8 tsp Red Cross table salt
    34g Nature's Garden Omega-3 deluxe mix

    18:07
    4 Sunshine Farms cage-free jumbo eggs
    97.727g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    1/4 tsp Red Cross table salt
    34g Nature's Garden cranberry health mix

    18:16
    1 packet Aik Cheong coffee

    I get the impression that The Man in the Scarf is aware of my existence. Don't know why he would care about my existence, though. He is a well-educated man with real-world experiences, while I'm essentially only a legend because I'm a big fish in a small pond. My so-called "rivals" are all less than me so far. But when I venture out into the world one day, I'll meet real legends eventually. I need to keep training, so I could be truly worthy of the codename "Perfect Legend."

    But if The Man in the Scarf really has taken an interest in my life, this could be good for me. I need all the allies that I can get for functioning in Malaysia. I just don't know what I can offer him in return. I have no money, no connections, no resources, etc. But if the Spoiled Brat really does have money, after I repay allies, I can use what's left to become a client of The Man in the Scarf's company. That way, I'll be paying him for his services in helping me start a new life in Malaysia, and he'll be financially compensated for his association with me.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  14. #134
    Registered User DefiantSnake's Avatar
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    DefiantSnake is online now
    20220529, Sunday: back and biceps

    Time start: 08:43
    Tims finished: 09:36

    Pull ups [10, RG:12]
    No external load x 6
    No external load x 5

    Neutral grip chin ups [10, RG:12]
    No external load x 7
    No external load x 6

    Supinated grip chin ups [10, RG:12]
    No external load x 7
    No external load x 6

    DB rows [12, RG:15]
    85 pounds - L:12, R:12
    85 pounds - L:15, R:15

    DB hammer curls [12, RG:15]
    25 pounds - L:15, R:15
    25 pounds - L:6, R:6

    DefiantSnake's log, stardate 20220529:

    Yesterday's food intake:

    06:53
    1 packet Aik Cheong white coffee

    07:28 pre-WO
    263.636g Wagyu steak
    97.727g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    1/8 tsp Red Cross table salt
    34g Nature's Garden heart healthy mix

    11:47 post-WO
    200g Wagyu steak
    94.318g broccoli
    250g Amoy Singaporean fried rice vermicelli
    190 mL Want Want banana milk

    Forgot to document time
    2 cups Cafe Tastle 100% natural instant coffee

    14:35
    200g Wagyu steak
    94.318g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    1/4 tsp Red Cross table salt
    34g Nature's Garden heart healthy mix
    245 mL Allied Imports coconut drink

    16:16
    1 packet Aik Cheong coffee

    17:20
    200g Wagyu steak
    94.318g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    1/4 tsp Red Cross table salt
    34g Nature's Garden heart healthy mix
    245 mL Allied Imports coconut drink

    Added chin ups in addition to pull ups for MOAR BOLUME. Decreased weight on rows because I don't think cheat reps benefit me here. My form still wasn't perfect, though. Last couple of reps got sloppy. Does this mean that I should decrease weight even further?

    Had a cheat meal yesterday because I just wanted to try it. That, and the PR I set on BBBP justified it.

    I feel like the reason why I can PR on BBBP more easily compared to DB floor press is the stretch reflex that I get in my chest from BP that I lack in DB floor press. I guess this means that I should train chest and triceps in the gym from now on, so I can BBBP.

    A wise person once stated that "You don't need a relationship to be happy. It's honestly the worst way to become happy because then it becomes toxic codependency." I agree with this assessment. If you can't be happy on your own, then a relationship isn't going to make you happy. Relationships are luxuries to me at best, and burdens at worst. I see no reason to be in a relationship. I am perfectly fine on my own. I love solitude. There are no arguments, discussions, or debates in solitude. Just me, standing my mother ****ing ground and refusing to change. It means that MY word is the FINAL word, and the word is "No" to relationships. Reality show life means that everyone will be coming to exploit me. I ain't putting up with that ****.

    Dating is stupid. Date a woman long enough, and she'll start talking about marriage, sex, and cohabitation. I will have no choice but to dump her at that point. If I'm just going to dump them anyway, there's no reason to date them in the first place. Dating is stupid.

    Solitude is great. There are no arguments, discussions, or debates when there's nobody in my life. There is only me, standing my mother ****ing ground with my beautiful long hair, refusing to change for America. Real men don't change into something that they don't want to be. I refuse to be a short-haired man. I love being a long-haired man. I love rejecting American sensibilities. I love being me. There's no reason for me to fit in with people that I ****ing despise. But Malaysia doesn't GAF about my hair, so Malaysia is superior to America. The great thing here is that my fake benefactors are undoubtedly older than me, so I'll outlive them all and they'll all die with the memory of me and my long hair.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  15. #135
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    20220531, Tuesday: shoulders

    Time start: 19:33
    Time finished: 19:59

    DB OHP [8, RG:10]
    25 pounds - L:7, R:7
    35 pounds - L:5, R:5
    45 pounds - L:3, R:3
    50 pounds - L:1, R:1
    52.5 pounds - L:5, R:5
    52.5 pounds - L:4, R:4

    Bulldozer laterals [12, RG:15]
    22.5 pounds - L:12, R:12
    22.5 pounds - L:15, R:15

    DefiantSnake's log, stardate 20220531:

    Pushed training off until tonight because I woke up late.

    Today's food intake:

    09:14
    1 packet Aik Cheong coffee

    10:38
    16g Slim Jims

    10:54
    454g strawberries

    11:21
    232.955g salmon fillet
    25.5g dry weight Mei Gui Hua sweet rice
    28g Planters honey roasted peanuts

    13:16
    2 cups Cafe Tastle 100% natural instant coffee

    14:28
    232.955g salmon fillet
    25.5g dry weight Mei Gui Hua sweet rice
    28g Planters honey roasted peanuts
    1/8 tsp Red Cross table salt

    16:57 pre-WO
    4 Sunshine Farms cage-free jumbo eggs
    1/4 tsp Red Cross table salt
    71g Nissin Cup Noodles [chicken flavor]

    18:21
    1 packet Aik Cheong white coffee

    20:17 post-WO
    232.955g salmon fillet
    25.5g dry weight Mei Gui Hua sweet rice
    28g Planters honey roasted peanuts
    1/8 tsp Red Cross table salt
    245mL Allied Imports coconut drink

    Thinking about adding extra arm work on shoulder day. Don't really have much to do on shoulder day.

    Lats were sore after back day. Adding all those extra chin ups to my pull ups was a good idea.

    Can Corrupt Cop even do pull ups or chin ups? He's obese, so I'm guessing "no." Him doing pull ups with just his bodyweight is like me doing pull ups with external loading. That's how fat he is.

    Even if I don't have to testify in the trial of the Spoiled Brat, I'm working on a closing statement. I don't think they'll let me read it, but it's worth a shot to ask.

    Big Loser is everybody's bitch. Every single faction hovering around my life uses him, and he complies because he's a pussy and a coward. All he cares about is "fitting in," which is why he'll never truly be a man. Real men are strong and independent, they DGAF about who likes them or not. They live life according to their personal set of dynamics and let the chips fall where they may. Big Loser wants really badly to be popular, and no woman wants him. I'm man enough to do my own thing with total disregard as to who likes me, and 9 out of 10 women want me. Clearly, my dynamics are better than Big Loser's dynamics.

    Dating is a choice, not a requirement. MY life, MY choice, and I choose no girlfriend. Big Loser has no right to make my choices for me. My life belongs to ME. It doesn't matter what Big Loser wants me to do, it only matters what I want me to do. **** Big Loser and his pro-dating cowardly simp bull****.

    My own family is proof that family is worthless. All they do is stand between me and happiness. Can't wait for them to be sent to prison. If they die there, it GUARANTEES that they can't argue with me ever again. **** family, solitude is better. There are no arguments, discussions, or debates in solitude. Solitude is superior to having people in my life. Prove me wrong.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  16. #136
    Registered User DefiantSnake's Avatar
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    20220602, Thursday: legs

    BB squats [8, RG:10]
    45 pounds x 10
    65 pounds x 8
    95 pounds x 6
    115 pounds x 4
    135 pounds x 1
    140 pounds x 8
    140 pounds x 10

    Precor Angled Leg Press 601 [12, RG:15]
    Unavailable

    BB SLDL [10, RG:12]
    135 pounds x 8
    185 pounds x 5
    205 pounds x 2
    225 pounds x 1
    230 pounds x 10
    230 pounds x 5

    DefiantSnake's log, stardate 20220602:

    Going to try a carb-cycling approach. Trace carbs on non-training days, with more carbs on training days.

    Yesterday's food intake:

    09:12
    1 packet Aik Cheong coffee

    09:39
    232.955g salmon fillet
    25.5g [dry weight] Mei Gui Hua sweet rice
    28g Planters honey roasted peanuts
    1/8 tsp Red Cross table salt

    12:40
    236mL Horizon organic vanilla low fat milk

    13:32
    172.727g boneless pork chop
    69.318g broccoli
    28g Planters honey roasted peanuts
    1/8 tsp Red Cross table salt

    14:48
    1 packet Aik Cheong coffee

    Forgot to document time
    172.727g boneless pork chop
    69.318g broccoli
    28g Planters honey roasted peanuts
    1/8 tsp Red Cross table salt

    18:24
    204.545g Wagyu steak
    69.318g broccoli
    28g Planters honey roasted peanuts
    1/8 tsp Red Cross table salt

    19:35
    113g Activia strawberry yogurt

    Leg press was occupied the entire time that I was there, so I just left.

    Still won't cut my ****ing hair. Only cowards dress to impress others. Real men dress to impress themselves. IDGAF about looking professional. I only care about making me happy. If someone has a problem with men with long hair, I throw them out of my life. That includes the guy from work. I give no special treatment. I am the most important person in my life. Nobody will matter to me more than me. People will come and go, but I will always be there.

    Being a man has nothing to do with making the garbage of the world happy, it's about making myself happy. I am man enough to not care about the worthless opinions of others. I am bold enough to defy social conventions to do what makes me happy. I am confident enough to never care about the opinions of garbage. I ain't ashamed of having long hair, I'm ****ing proud of it. And when I relocate to Malaysia, my hair will still be long and flowing and beautiful.

    Why date women when all they want is to change me into a coward with a buzzcut? Real men don't change for anybody, real men stand their mother ****ing ground and refuse to change. Women are worthless, here's my proof: they all want me to change into a husband and a father with a buzzcut. As you can see, they're all worthless. No reason to date. No such thing as a woman that has my back no matter what. If a woman has my back, she will accommodate my request of no marriage, no sex, and no cohabitation. But they never will. Women are selfish creatures, so I will be selfish too. If women have the freedom to be selfish, then so do men.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  17. #137
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    20220603, Friday: extra leg work

    Unweighted pistol squats [3 x 10]
    No external load - L:1, R:1
    No external load - L:2, R:2
    No external load - L:3, R:3
    No external load - L:10, R:10
    No external load - L:10, R:10
    No external load - L:10, R:10

    DefiantSnake's log, stardate 20220603:

    Did extra leg work today due to no leg press yesterday.

    Yesterday's food intake:

    07:33
    1 packet Aik Cheong coffee

    08:02 pre-WO
    204.545g Wagyu steak
    69.318g broccoli
    28g Planters honey roasted peanuts
    1/8tsp Red Cross table salt

    12:55 post-WO
    181.818g boneless pork chop
    51g [dry weight] Mei Gui Hua sweet rice
    1/8tsp Red Cross table salt
    60.227g red bell pepper
    28g Planters honey roasted peanuts

    13:03
    245mL Allied Imports coconut drink

    14:11
    1 packet Aik Cheong coffee

    15:50
    181.818g boneless pork chop
    51g [dry weight] Mei Gui Hua sweet rice
    1/8tsp Red Cross table salt
    60.227g red bell pepper
    28g Planters honey roasted peanuts

    18:34
    225g Wagyu steak
    51g [dry weight] Mei Gui Hua sweet rice
    1/8tsp Red Cross table salt
    60.227g red bell pepper
    28g Planters honey roasted peanuts

    18:42
    1 packet Aik Cheong coffee

    21:29
    225g Wagyu steak
    51g [dry weight] Mei Gui Hua sweet rice
    1/8tsp Red Cross table salt
    60.227g red bell pepper
    36g Planters honey roasted peanuts

    Been reading comics again lately. The writing and art are good so far. Just finished the first hardcover volume of IDW's Sonic series.

    And I stand corrected: there are women that are actually worth knowing. They supported me over the Spoiled Brat while asking for nothing in return. But that's just proof that platonic relationships are superior to romantic ones. I'll be repaying these women with a slice of the Brat's money after the Brat has been vanquished. I really hope the Brat has enough money for me to repay everyone. I don't know how to thank people like these in any other way. I get the impression that my list of people to repay will expand beyond my 7-9 [?] people on my currently existing list. I also know that I'm a giant douche. So I really need to properly thank whatever supporters I have.

    I get the impression that people want me to watch Arrow again. Don't know why, though. Am I supposed to remember a storyline from that show that somehow pertains to my situation? I live a reality show life, so I don't see how that show's stories relate to my situation.

    Reality show life means that I'm a secret celebrity. That means everyone that pursues me just wants to exploit me. That means I'll be rejecting all romantic relationships in favor of platonic ones.

    Will never care about American acceptance. They want to silence me because they don't like the fact that I'm calling them out on their cowardice. If they strongly believe that I owe them my individuality, why won't they fight me and MAKE ME get a haircut? Because they're all pussies and cowards, hiding behind their anonymity. My fake benefactors fear me, which is why they refuse to show their faces and need others to do their bidding. They know that if they fight me, stand-your-ground laws means that I can kill them all and get away with it. And they fear that outcome like a bunch of cowards. The DefiantSnake does not whine, he roars. That's why my fake benefactors fear me. They fear me because they're all cowards. I'll cut my hair when they become MAN enough to ****ing make me. And they won't because they're all bullies and cowards.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  18. #138
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    20220604, Saturday: chest and triceps

    BBBP [8, RG:10]
    45 pounds x 10
    65 pounds x 8
    95 pounds x 6
    115 pounds x 4
    135 pounds x 1
    140 pounds x 15
    140 pounds x 10

    Incline BBBP [10, RG:12]
    45 pounds x 5
    65 pounds x 3
    85 pounds x 1
    95 pounds x 12
    95 pounds x 9

    Dips between parallel bars [2 x AMRAP]
    No external load x 7
    No external load x 5

    Cable triceps pushdowns [12, RG:15]
    20 pounds x 26
    20 pounds x 19

    DefiantSnake's log, stardate 20220604:

    Yesterday's food intake:

    07:02
    1 packet Aik Cheong white coffee

    08:24 post-WO
    2 scoops True Nutrition whey protein isolate, cold-filtration
    245mL Allied Imports coconut drink

    09:54
    236mL Horizon organic vanilla low fat milk

    10:32
    193.182g boneless pork chop
    43.182g red bell pepper
    250g Amoy Singaporean fried rice vermicelli

    12:02
    1 packet Aik Cheong white coffee

    14:01
    193.182g boneless pork chop
    43.182g red bell pepper
    51g [dry weight] Mei Gui Hua sweet rice

    17:04
    286.364g Wagyu steak
    43.182g red bell pepper
    51g [dry weight] Mei Gui Hua sweet rice

    17:11
    1 packet Aik Cheong white coffee

    I find that I like pistol squats more than lunges, but I have no safe or effective way of loading pistol squats. I've tried weighted pistol squats before, but as the weight gets heavier, the more easily I lose balance. My heart rate also gets out of hand and I get dizzy and light-headed with heavy external loading of pistol squats. But when I BB squat, I feel muscular imbalances from my legs and glutes. Don't know what to do here. Since I'm still effectively a beginner, and most experts say a 3x10 protocol is fine for beginners, should I just do 3x10 for all my leg exercises?

    I honestly see no real problem with my SLDL form. My lower back is kept neutral and tight, and I can move more weight with my form like that compared to what someone else showed me. I've always DL'ed like that, and I reached a 365 pound BBDL in my prime with no lower back injuries. Not elite by any means, but I came a long way from my first attempts at lifting.

    Had to go back to cheaper cuts of meat after I noticed that I blew ~2K USD last month, with a lot of that going to Wagyu steaks. I remember reading somewhere that pork had certain vitamins or whatever that should make it a decent substitute for steak, as long as I drain as much of the fat as I can from the pork, it shouldn't be a major problem. Alpha Destiny mentioned being low fat with his diet, but higher in carbs, so I'm dropping the nuts from my diet for now. I'll keep playing around until I find something ideal. The last thing I want is to end up obese and weak like Corrupt Cop.

    I noticed from my food log that not all calories are equal, and there will be variance in my measurements between days that have more or less the same caloric intake, but different proportions of protein, carbs, and fat. While overall calories is what matters most, I find it strange that sometimes I can drop weight eating at a slight deficit, while other times I need a larger deficit. That's why I don't think all calories are created equal. For example, 100 calories from sugar will impact you differently than 100 calories from rice. Don't know what to do other than to keep it as clean as possible when it comes to diet. I'm going to spend the next 7 days eating strictly clean, and then use the Massive Bulking method to re-estimate my maintenance calories. I think the ramen I consumed in the pre-existing data I used for my estimation threw off my numbers since not all calories are equal.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  19. #139
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    20220605, Sunday: back and biceps

    Time start: 19:03
    Time finished: 19:59

    Pull ups [10, RG:12]
    No external load x 8
    No external load x 6

    Neutral grip chin ups [10, RG:12]
    No external load x 6
    No external load x 4

    Supinated grip chin ups [10, RG:12]
    No external load x 8
    No external load x 6

    DB rows [12, RG:15]
    85 pounds - L:15, R:15
    85 pounds - L:15, R:15

    DB bicep curls [12, RG:15]
    25 pounds - L:12, R:12
    25 pounds - L:8, R:8

    DefiantSnake's log, stardate 20220605:

    Woke up late, so I pushed training off until tonight.

    Dropped hammer curls for bicep curls.

    Today's food intake:

    07:59
    1 packet Aik Cheong white coffee

    08:22
    186.364g boneless pork chop
    46.591g red bell pepper
    25.5g [dry weight] Mei Gui Hua sweet rice

    12:47
    156.818g boneless pork chop
    57.955g red bell pepper
    25.5g [dry weight] Mei Gui Hua sweet rice
    21.591g long hot pepper

    13:19
    1 packet Aik Cheong white coffee

    15:26
    156.818g boneless pork chop
    57.955g red bell pepper
    25.5g [dry weight] Mei Gui Hua sweet rice
    21.591g long hot pepper

    18:02 pre-WO
    156.818g boneless pork chop
    57.955g red bell pepper
    25.5g [dry weight] Mei Gui Hua sweet rice
    21.591g long hot pepper

    18:05
    1 packet Aik Cheong white coffee

    19:29 intra-WO
    245mL Allied Imports coconut drink

    20:19
    156.818g boneless pork chop
    57.955g red bell pepper
    25.5g [dry weight] Mei Gui Hua sweet rice
    21.591g long hot pepper
    2 scoops True Nutrition whey protein isolate, cold-filtration

    Going to do a 3x10 protocol for all leg and shoulder exercises, while keeping Massive MASS protocol for chest, back, and arms. I don't use enough exercise selection for legs and shoulders to truly benefit from Massive MASS on those body parts, and a Massive Iron video with multiple experts all agree that a 3x10 protocol is sufficient for a beginner.

    Still don't miss Big Loser. He keeps standing between me and my dream of the freedom to choose my own life, so he's gone from my life forever. He introduced me to the phrase "no matter what." I like it. Here's an example: "I will never take Big Loser back no matter what." Damn, that's sexy as ****. Here's another example: "I will never cut my hair or go on a date no matter what." Sexy.

    Can't wait for my REAL benefactors to make Malaysia happen for me. Can't stand America. Living here makes me feel extremely homicidal. I reject American masculinity. I embrace my own version of masculinity. Which means being man enough to not GAF about America's opinions about my having long hair and no girlfriend. Being manly isn't about conforming like a coward, it's about being man enough to be yourself. If "fitting in" is a concern of yours, you are a pussy and a coward.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  20. #140
    Registered User DefiantSnake's Avatar
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    20220607, Tuesday: shoulders

    Time started: 19:16
    Time finished: 19:50

    DB OHP [3x10]
    25 pounds - L:7, R:7
    35 pounds - L:5, R:5
    45 pounds - L:3, R:3
    50 pounds - L:1, R:1
    52.5 pounds - L:7, R:6
    52.5 pounds - L:6, R:5
    52.5 pounds - L:2, R:2

    Bulldozer laterals [3x10]
    22.5 pounds - L:10, R:10
    22.5 pounds - L:10, R:10
    22.5 pounds - L:10, R:10

    DefiantSnake's log stardate 20220607:

    Woke up late today, so pushed training off until tonight.

    Yesterday's food intake:

    05:52
    1 packet Aik Cheong coffee

    07:29
    2 Contented Hen organic free range jumbo eggs

    09:58
    522.727g T-bone steak
    88.636g red bell pepper
    29.545g long hot pepper
    1/8 tsp Red Cross table salt

    11:00
    1 packet Aik Cheong coffee

    14:26
    522.727g T-bone steak
    88.636g red bell pepper
    29.545g long hot pepper
    1/8 tsp Red Cross table salt

    16:13
    1 packet Aik Cheong coffee

    18:02
    113g Activia mixed berry lowfat yogurt

    20:11
    4 Sunshine Farms extra large brown eggs
    1/4 tsp Red Cross table salt
    113g Activia mixed berry lowfat yogurt

    =====

    Today's food intake:

    07:43
    1 packet Aik Cheong white coffee

    08:19
    2 scoops True Nutrition whey protein isolate, cold-filtration

    10:49
    295.455g boneless skinless chicken thighs
    52.273g red bell pepper
    25.5g [dry weight] Mei Gui Hua sweet rice
    15.909g long hot pepper
    1/8 tsp Red Cross table salt

    12:17
    1 packet Aik Cheong white coffee

    14:00
    295.455g boneless skinless chicken thighs
    52.273g red bell pepper
    25.5g [dry weight] Mei Gui Hua sweet rice
    15.909g long hot pepper
    1/8 tsp Red Cross table salt

    16:32
    295.455g boneless skinless chicken thighs
    52.273g red bell pepper
    25.5g [dry weight] Mei Gui Hua sweet rice
    15.909g long hot pepper
    1/4 tsp Red Cross table salt

    17:33
    1 packet Aik Cheong white coffee

    20:11 post-WO
    295.455g boneless skinless chicken thighs
    52.273g red bell pepper
    25.5g [dry weight] Mei Gui Hua sweet rice
    15.909g long hot pepper
    1/4 tsp Red Cross table salt
    113g Activia mixed berry yogurt
    245mL Allied Imports coconut drink

    They say that you should never meet your heroes because you may be disappointed in what you find. I'm now second-guessing my decision to travel around the world post-retirement. Maybe I should just stay put in Malaysia once I finalize the purchase of my home there.

    Don't know how to acquire allies in Malaysia. I ain't much of a people-person. Life will be difficult in Malaysia until I can get used to the customs and everything else that I know nothing about. I could reach out to The Man in the Scarf's company after I acquire the Spoiled Brat's money. He's lived in Malaysia for many years now, so if I could become his client, that's one ally right there.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  21. #141
    Registered User DefiantSnake's Avatar
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    20220609, Thursday: legs

    BB squat [3x10]
    45 pounds x 10
    65 pounds x 8
    95 pounds x 6
    115 pounds x 4
    135 pounds x 1
    140 pounds x 10
    140 pounds x 10
    140 pounds x 10

    Precor Angled leg press 601 [3x10]
    90 pounds x 10
    180 pounds x 10
    270 pounds x 10
    270 pounds x 8
    270 pounds x 6

    BB SLDL [3x10]
    Tomorrow

    DefiantSnake's log, stardate 20220609:

    Yesterday's food intake:

    06:48
    1 packet Aik Cheong white coffee

    08:15
    4 Sunshine Farms extra large brown eggs
    1/4 tsp Red Cross table salt

    08:28
    113g Activia mixed berry yogurt

    12:25
    352.273g boneless skinless chicken thighs
    64.773g red bell pepper
    27.273g long hot pepper
    1/4 tsp Red Cross table salt

    12:37
    1 packet Aik Cheong white coffee

    14:52
    352.273g boneless skinless chicken thighs
    64.773g red bell pepper
    27.273g long hot pepper
    1/4 tsp Red Cross table salt

    16:27
    1 packet Aik Cheong white coffee

    17:48
    352.273g boneless skinless chicken thighs
    64.773g red bell pepper
    27.273g long hot pepper
    1/4 tsp Red Cross table salt

    Just because there was real weight on the bar, it doesn't mean someone actually lifted it. I could load up a bar with real weight and walk away, leaving it for someone to find. Once they find it, I will claim that I was squatting previously. Just because there was real weight on the bar, it doesn't mean someone actually lifted it.

    Big Loser wants forgiveness for free, proof that he's just another Spoiled Brat. I don't give myself away for free anymore, I make everyone earn their chance with me. If Big Loser wants forgiveness, he'll have to prove his manhood to me.

    Blood, sweat, and respect: the first 2 you give, the last 1 you earn. Big Loser needs to earn my respect if he wants back in my life. They say that to be considered a legitimate tough guy that you have to win at least 300 street fights. I've never needed police protection in my fights, I've proven my manhood. If Big Loser wants to earn my respect, he'll need to be man enough to fight me in 300 street fights with no police protection. Fight doesn't end until someone taps out or gets knocked the **** out.

    Big Loser gives himself away for free because he's desperate for human contact. He ain't man enough to have standards.

    I'll bet Big Loser doesn't even have the balls to make me bleed in any fight. He knows that if he makes me bleed, he can't cowardly run for police protection. He fights with his head instead of his balls because he has no balls. What a pussy and a coward.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  22. #142
    Registered User DefiantSnake's Avatar
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    20220610, Friday: legs part 2

    BBSLDL [3x10]
    135 pounds x 8
    185 pounds x 5
    205 pounds x 2
    225 pounds x 1
    230 pounds x 10
    230 pounds x 10
    230 pounds x 8

    DefiantSnake's log, stardate 20220610:

    Yesterday's food intake:

    07:43
    1 packet Aik Cheong coffee

    08:21 pre-WO
    352.273g boneless skinless chicken thighs
    64.773g red bell pepper
    27.273g long hot pepper
    1/4 tsp Red Cross table salt

    12:20 post-WO
    2 scoops True Nutrition whey protein isolate, cold-filtration
    245mL Allied Imports coconut drink

    14:35
    197.727g boneless skinless chicken thighs
    42.045g red bell pepper
    15.909 long hot pepper
    1/4 tsp Red Cross table salt
    113g Activia strawberry yogurt

    15:22
    1 packet Aik Cheong coffee

    17:14
    197.727g boneless skinless chicken thighs
    42.045g red bell pepper
    15.909 long hot pepper
    1/4 tsp Red Cross table salt
    113g Activia strawberry yogurt

    19:59
    197.727g boneless skinless chicken thighs
    42.045g red bell pepper
    15.909 long hot pepper
    1/4 tsp Red Cross table salt
    113g Activia strawberry yogurt


    For those that can't read between the lines, allow me to be more obvious about my previous post:

    Just because there was real weight on the bar, it doesn't mean someone actually lifted it. A woman could load up a bar with real weight and walk away, leaving it for someone to find. Once they find it, she will claim that she was squatting previously, even though she was just lying because she ain't strong enough to squat that weight. Just because there was real weight on the bar, it doesn't mean someone actually lifted it.

    Big Loser thinks that he deserves forgiveness, but this ain't the first time that he's argued with me about dating. Every time we argue about dating, I tell him "NO DATING." But he refuses to get it: I just don't date. He even watched me throw away my own father for setting me up on a blind date, and Big Loser still doesn't get it. Big Loser is ****ing stupid. If I say "NO DATING" every time Big Loser brings up dating, why is he still talking about dating? Why does he refuse to shut the **** up about dating? If I have to say "NO" more than once to you, you clearly are too ****ing stupid to be in my life. I should only have to say "NO DATING" just once and the subject should NEVER be brought up again. But Big Loser refuses to shut the **** up about dating... even after I've told him "no" over a billion times. He clearly doesn't respect my decisions if he thinks he can change me, so I threw him out of my life forever.

    Here's a ****ing clue, people: when a badass says "NO," he means "NO." Badasses don't compromise for anybody. If you argue with a badass after he's said "NO," you get thrown out of his life forever. You're clearly a stupid piece of **** if you don't know what "NO" means. I don't like stupid pieces of ****. I don't like Big Loser. I will never go out on a date NO MATTER WHAT. **** Big Loser. There's nothing badass about wasting your hard-earned money on a woman.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  23. #143
    Registered User DefiantSnake's Avatar
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    20220611, Saturday: chest and triceps

    BBBP [8, RG:10]
    45 pounds x 10
    65 pounds x 8
    95 pounds x 6
    115 pounds x 4
    135 pounds x 2
    145 pounds x 8
    145 pounds x 11

    Incline BBBP [10, RG:12]
    45 pounds x 5
    65 pounds x 3
    85 pounds x 1
    95 pounds x 12
    95 pounds x 12

    Dips between parallel bars [2 x AMRAP]
    No external load x 9
    No external load x 7

    Cable triceps pushdowns [12, RG:15]
    25 pounds x 12
    25 pounds x 30

    DefiantSnake's log, stardate 20220611:

    Yesterday's food intake:

    09:38
    1 packet Aik Cheong coffee

    09:58 pre-WO
    197.727g boneless skinless chicken thigh
    42.045g red bell pepper
    15.909g long hot pepper
    1/8 tsp Red Cross table salt

    14:41 post-WO
    2 scoops True Nutrition whey protein isolate, cold-filtration
    1009.091g seedless red grapes

    16:01
    1 packet Aik Cheong coffee

    17:15
    193.182g boneless skinless chicken thigh
    56.818g red bell pepper
    7.955g long hot pepper
    1/8 tsp Red Cross table salt

    18:20
    113g Activia strawberry yogurt

    19:45 [I doubled up here]
    193.182g boneless skinless chicken thigh
    56.818g red bell pepper
    7.955g long hot pepper
    1/8 tsp Red Cross table salt
    193.182g boneless skinless chicken thigh
    56.818g red bell pepper
    7.955g long hot pepper
    1/8 tsp Red Cross table salt

    20:22
    1 packet Aik Cheong coffee

    23:02
    193.182g boneless skinless chicken thigh
    56.818g red bell pepper
    7.955g long hot pepper
    1/8 tsp Red Cross table salt
    113g Activia strawberry yogurt

    I have a week's worth of new data, and my maintenance calories are estimated to be ~2840 this time. I think the ramen in my previous data that I used to estimate maintenance calories threw off my numbers, which is why I think eating clean provides more consistent values for estimating maintenance calories.

    The only way that I'll go out on a date is if Big Loser eats ****. That way, we're both doing things that we don't want to do. It's an equal trade. But if Big Loser has the freedom to never eat ****, then I have the freedom to never go out on a worthless date.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  24. #144
    Registered User DefiantSnake's Avatar
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    20220612, Sunday: back and biceps

    Time start: 19:58
    Time finished: 20:52

    Pull-ups [10, RG:12]
    No external load x 8
    No external load x 6

    Neutral-grip chin-ups [10, RG:12]
    No external load x 7
    No external load x 6

    Supinated-grip chin-ups [10, RG:12]
    No external load x 8
    No external load x 6

    DB rows [12, RG:15]
    87.5 pounds - L:12, R:12
    87.5 pounds - L:15, R:15

    DB biceps curls [12, RG:15]
    25 pounds - L:12, R:12
    25 pounds - L:8, R:8

    DefiantSnake's log, stardate 20220612:

    Woke up late, so pushed off training to tonight.

    Today's food intake:

    07:30
    1 packet Aik Cheong white coffee

    08:30
    2 Alderfer cage free jumbo brown eggs

    10:41
    223.864g boneless skinless chicken breast
    77.273g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    3/4 tsp Old Bay seasoning

    12:04
    1 packet Aik Cheong white coffee

    14:05
    223.864g boneless skinless chicken breast
    77.273g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    3/4 tsp Old Bay seasoning

    16:39
    6g Prince of Peace honey loquat candy

    17:31
    223.864g boneless skinless chicken breast
    77.273g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    3/4 tsp Old Bay seasoning
    113g Activia peach yogurt

    17:52
    1 packet Aik Cheong white coffee

    21:17 post-WO
    223.864g boneless skinless chicken breast
    77.273g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    3/4 tsp Old Bay seasoning
    113g Activia peach yogurt

    With chicken breasts, I don't have to concern myself with "adjusted fat" since the value of "adjusted fat" is similar enough to the fat value found on a nutritional label, chicken breasts having low fat content and all that.

    And just because a woman has a crush on you, it doesn't mean that you have to give her a chance. There are no laws that state that you have to reciprocate. A man has the freedom to reject anybody that he chooses to.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  25. #145
    Registered User DefiantSnake's Avatar
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    20220614, Tuesday: shoulders

    Time start: 19:51
    Time finished: 20:27

    DB OHP [3x10]
    25 pounds - L:10, R:10
    35 pounds - L:7, R:7
    45 pounds - L:4, R:4
    50 pounds - L:1, R:1
    52.5 pounds - L:8, R:7
    52.5 pounds - L:5, R:4
    52.5 pounds - L:3, R:2

    Bulldozer laterals [3x10]
    25 pounds - L:10, R:10
    25 pounds - L:10, R:10
    25 pounds - L:10, R:10

    DefiantSnake's log, stardate 20220614:

    Today's food intake:

    08:31
    1 packet Aik Cheong white coffee

    08:43
    2 Nelms Eggs extra large brown eggs
    113g Activia mixed berry yogurt
    1/4 tsp Old Bay seasoning

    11:09
    2 scoops True Nutrition whey protein isolate, cold-filtration
    113g Activia mixed berry yogurt

    13:59
    4 Nelms Eggs extra large brown eggs
    113g Activia mixed berry yogurt
    3/4 tsp Old Bay seasoning

    14:13
    1 packet Aik Cheong white coffee

    16:01
    245.455g boneless skinless chicken breast
    231.818g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    1 tsp Old Bay seasoning

    18:06
    1 packet Home's Cafe Malaysia Ipoh hazelnut white coffee

    20:56
    245.455g boneless skinless chicken breast
    231.818g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    1 tsp Old Bay seasoning

    Saw a man with a buzzcut the other day. What a boring, generic, traditional haircut. Also saw a man with a mohawk. What an ugly, not beautiful haircut. I am so glad that I broke from tradition to be my own man. American sensibilities are so outdated. I love offending these old-school, traditional, boring people with my long hair.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  26. #146
    Registered User DefiantSnake's Avatar
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    20220616, Thursday: legs, part 1

    BB squat [3x10]
    45 pounds x 10
    65 pounds x 8
    95 pounds x 6
    115 pounds x 4
    135 pounds x 2
    145 pounds x 10
    145 pounds x 10
    145 pounds x 10

    Precor Angled leg press 601 [3x10]
    90 pounds x 10
    180 pounds x 10
    270 pounds x 10
    270 pounds x 10
    270 pounds x 10

    DefiantSnake's log, stardate 20220616:

    Yesterday's food intake:

    07:42
    1 packet Aik Cheong white coffee

    10:30
    4 Alderfer cage free jumbo brown eggs
    65g Sautao Noodle King abalone and chicken soup flavor

    12:20
    1 packet Aik Cheong white coffee

    14:48
    2 scoops True Nutrition whey protein isolate, cold-filtration
    65g Sautao Noodle King abalone and chicken soup flavor

    17:08
    1 packet Aik Cheong white coffee

    18:11
    272.727g boneless skinless chicken breast
    161.364g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    1 tsp Old Bay seasoning

    20:39
    272.727g boneless skinless chicken breast
    161.364g broccoli
    51g [dry weight] Mei Gui Hua sweet rice
    1 tsp Old Bay seasoning

    I don't hate what I hate for no reason, I hate them because I tried it and just don't like it. I hated my short hair and short pants as a kid. Why would I go back to that suburban-dork look when I look so much more like myself with long hair and long pants? You can pay my garbage coworkers to compliment me on the suburban-dork look all you want. But I will never like the suburban-dork look. I'd rather look like myself. Real men don't dress to impress others, they dress to impress themselves. Only ass-kissing, dick-sucking cowards care more about impressing other people than they do about impressing themselves. That's why they wear sunglasses all the time: they love to front.

    I don't need to try a mohawk haircut to know that I won't like it, either. I've seen other men with mohawks, and they look ugly as ****. So what if I don't have American approval? I'm not an American at heart. I'm ME. **** American standards, they don't apply to me. Have you ever seen someone with the short hair plus ankle-showing pants combo? They look stupid as ****. I'd rather look like a girl or a bum from the 'hood than some suburban dork from the world of suits and ties. I know I'm doing something right when the average and thoroughly unremarkable hate me.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  27. #147
    Registered User DefiantSnake's Avatar
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    20220618, Saturday: legs, part 2

    DefiantSnake's log, stardate 20220618:

    Going to do 5-3-1 + BBB for deadlifting, while keeping Massive MASS for chest, back, and arms. I miss the heavy ****, and 5-3-1 + BBB for DLing will allow for some heavy **** every now and then while also allowing for volume. I like 3x10 for legs and shoulders, so that remains. I read that for BBB, you're not supposed to push for PRs on the + sets, so I'll be doing just the required work. The point of 5-3-1 + BBB is the BBB. At least, that's the best of my understanding. Someone correct me if I'm wrong about that.

    Estimated 1RM: 306.7 pounds [230 pounds as 10RM used for this estimation]

    Training max: 276.03 pounds [90% of estimated 1RM]

    85% of TM: 234.6255 pounds ->235 pounds

    90% of TM: 248.427 pounds ->250 pounds

    95% of TM: 262.2285 pounds ->265 pounds

    50% of TM: 138.015 pounds ->140 pounds

    Add 10 pounds to estimated 1RM after every cycle of 5-3-1 for DLing and recalculate TM. I'll be omitting the deload week until I feel burned out.

    I prefer doing intuitive warmups and go with how I feel, that's why my warmups are different than what 5-3-1 recommends.

    BBSLDL [5's week + BBB]
    135 pounds x 8
    185 pounds x 5
    225 pounds x 1
    235 pounds x 5
    140 pounds x 10
    140 pounds x 10
    140 pounds x 10
    140 pounds x 10
    140 pounds x 10

    Yesterday's food intake:

    08:12
    4 Nelms Eggs extra large brown eggs
    65g Sautao Noodle King wonton soup flavor

    08:52
    1 packet Aik Cheong white coffee

    11:05
    250g chicken fillet
    55.682g broccoli
    3 Tbsp Hellmann's light mayonnaise

    13:24
    250g chicken fillet
    55.682g broccoli
    3 Tbsp Hellmann's light mayonnaise

    14:08
    1 packet Aik Cheong white coffee

    16:34
    250g chicken fillet
    55.682g broccoli
    3 Tbsp Hellmann's light mayonnaise

    17:57
    1 packet Aik Cheong white coffee

    20:06
    250g chicken fillet
    55.682g broccoli
    3 Tbsp Hellmann's light mayonnaise

    21:51
    4 Alderfer cage free jumbo brown eggs
    3 Tbsp Hellmann's light mayonnaise
    113g Activia strawberry yogurt

    Saw a woman bigger than me squat less weight than I can do the other day. Wasted potential.

    Even with boots, short pants are always above the ankle. That looks ****ing stupid. Pants need to be long enough to touch the ground in order for me to look good. I'd rather have dirty pants that look great than clean pants that look ****ing stupid. American style ****ing sucks. Tried it. DON'T LIKE IT. My style is better. It makes me feel bold and confident to have my ankles swimming in fabric. Better to look like a bum from the 'hood than to look like a dork from the suburbs.

    No ****ing way am I shaving the sides of my head. **** that. Nothing beautiful about that ****.

    And change is BAD. If change is good, why doesn't the Spoiled Brat change? Here's a controversial opinion: real men don't change for women, real men have the WOMAN change for HIM. If the Brat can't even achieve a bodyweight BBBP before she's old and decrepit, she does NOT deserve a chance. A push-up is NOT the equivalent of a BW BBBP. If you get into push-up position with your hands on a scale, you'll see that you're pressing only a fraction of your BW [~70-75%]. Her small size is no excuse. There exists women who are sub-100 pounds in BW that train for powerlifting. The Brat is just too much of a lazy piece of **** to do the same. That's why her initials are "A.L." She gave up on being special and chose to be an Average Loser, while I am on my way to becoming a Perfect Legend.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  28. #148
    Registered User DefiantSnake's Avatar
    Join Date: Nov 2021
    Posts: 161
    Rep Power: 155
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    DefiantSnake is online now
    20220619, Sunday: chest and triceps

    DefiantSnake's log, stardate 20220619:

    Gym is closed on the Monday following Juneteenth, so I trained from home.

    DB floor press [8, RG:10]
    25 pounds DBs [50 total load] x 10
    45 pounds DBs [90 total load] x 10
    65 pounds DBs [130 total load] x 7
    65 pounds DBs [130 total load] x 5

    Dips between parallel bars [10, RG:12]
    No external load x 5
    10 pounds external load x 3
    20 pounds external load x 1
    25 pounds external load x 10
    25 pounds external load x 5

    Push-ups [2 x AMRAP]
    No external load x 20
    No external load x 14

    Single-armed DBOH triceps extensions [12, RG:15]
    25 pounds - L:12, R:12
    25 pounds - L:8, R:9

    I'll stop posting what I eat for 2 reasons: laziness, and I think Corrupt Cop should know by now that a caloric deficit = leaning out and a caloric surplus = bulking up. But I will post that, for me, carbs are more filling than protein. Since I consume ~300g of protein per day sometimes, maybe I should dial back the protein and bump up the carbs. That should make for more filling meals.

    Turns out that I AM supposed to push for PRs on the plus sets when doing 5-3-1 + BBB. Will do that next time.

    Relationships are NOT for someone who wants maximum freedom. Relationships are NOT for me. I ain't no slave, I have the freedom to be selfish. If one lifestyle isn't working for me, I'm NOT going to try to make ME fit the lifestyle. I will find the lifestyle that fits me: solitude. I ain't a people-person. Already tried the people-person's life back in college. Didn't like it then, no reason to believe that I'll like it now. It's boring to spend time with people. People are boring. I'm not interested in other people's lives. Other people complicate my life, I don't want to get involved.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  29. #149
    Registered User DefiantSnake's Avatar
    Join Date: Nov 2021
    Posts: 161
    Rep Power: 155
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    DefiantSnake is online now
    20220620, Monday: back and biceps

    DefiantSnake's log, stardate 20220620

    Woke up late, so I pushed training off until tonight.

    Pull-ups [10, RG:12]
    No external load x 8
    No external load x 6

    Neutral-grip chin-ups [10, RG:12]
    No external load x 8
    No external load x 5

    Supinated-grip chin-ups [10, RG:12]
    No external load x 7
    No external load x 6

    DB rows [8, RG:10]
    87.5 pounds - L:10, R:10
    87.5 pounds - L:10, R:10

    DB biceps curls [12, RG:15]
    25 pounds - L:15, R:15
    25 pounds - L:6, R:7

    Losing reps on DB floor press yesterday while gaining progress with BBBP illustrated to me the importance of training specificity. I haven't floor pressed in a month, and lost reps on it as I focused on BBBP. So I will rotate my lifts every week: one week, I will BBBP. The next, I will DB floor press. This should keep both BBBP and DB floor press progressing.

    I don't like high reps for rowing, so I decreased the rep goal for DB rows. I don't think I'm born for endurance.

    Also decided to just bulk up to 200 pounds first before I cut, instead of bulking 10 pounds then cutting 10 pounds. I think I'll make better progress in the long run if I eat for performance.

    Also adding in triceps work on shoulder day. I don't do enough on shoulder day. Also adding in bodybuilding-style accessory work to my 5-3-1 + BBB DLing setup in the form of additional back work. So basically, I have 2 back days per week now. Fine with me, since I think a strong, developed back looks cool.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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  30. #150
    Registered User DefiantSnake's Avatar
    Join Date: Nov 2021
    Posts: 161
    Rep Power: 155
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    DefiantSnake's log, stardate 20220622:

    Right shoulder is acting up on me, so I'm taking this opportunity to deload for shoulders. Even the DoggCrapp broomstick shoulder stretch [I use a towel instead of a broomstick] didn't make it better, which it usually does.

    Shoulders:

    DBOHP [15 reps per set until unable to continue]
    25 pounds - L:15, R:15
    35 pounds - L:15, R:15
    45 pounds - L:8, R:7

    Dips between parallel bars [3x10]
    No external load x 10
    No external load x 10
    No external load x 10

    Bulldozer laterals [3x10]
    Omitted

    Single-armed DBOH triceps extensions [12, RG:15]
    25 pounds - L:10, R:10
    25 pounds - L:7, R:7

    Eating for performance means that I get to indulge in some fun foods more frequently to meet my caloric needs. I'll have to remember to try that chili dog recipe posted in the Sonic the Hedgehog subreddit. But the supermarket that I go to is perpetually out of what I need to prepare the recipe as written. Can't even acquire ground beef with nutritional data because they didn't label which cut of steak the ground beef is made from. I may have to travel farther to acquire ground beef that I can derive nutritional data from for my food log.

    The Feds are taking so long to make their move. Running out of savings. Need the Spoiled Brat to be vanquished so I can sue her for everything and return to work. My bank accounts are rapidly depleting to finance my lifestyle. Civil service pays so well. Been out on sick leave since 202012, and only now am I starting to run out of money. I don't see myself qualifying for SSD. They don't necessarily care for the **** that I'm applying for.
    DB floor press: 20211231
    70 pound DBs [140 total load] x 8
    Single armed DBOHP: 20211113
    55 pounds - L:9, R:9
    Lunges: 20220121
    72.5 pound DBs [145 total load] - L:15, R:15
    DBSLDL: 20210629
    100 pound DBs [200 total load] x 17
    DB rows: 20220128
    125 pounds - L:9, R:9
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