Gym progress has been going awesome. Deadlifted 170kg for 1 yesterday. Last week bench got up to 70kg*2 also. Latest split is a bro split with around 12 sets per muscle group per week. And along with that, squat & bench on chest day. Deadlift on 6th day. And some extra squat & bench depending on my mentor’s mood. Bro life has gotten so better in terms of gym. You know, just finding a mentor who has similar personality like you, and then becoming the type of person who attracts people (charisma and some mindset changes, I can make you master of this btw) gets shit perfect. I wont listen to any mediocre normie, but listening braindead to my mentor makes life good.

yesterday I consumed 4890 calories, and 290 grams of protein. current weight: 148.

If you have been working out over an extended period, you will understand that the best approach for you may not be as practical for the person standing next to you. Here is a quick hack I know that I'll share with you: When injured, which is prevalent amongst new lifters, please continue training the day after the injury. If you tweak your shoulder while overhead pressing, depending on the severity of the situation, you can likely begin exercising it the very next day. Example: When overhead pressing, someone was attempting a 5x5 @185lbs. Unfortunately, they did not get to attain the fifth set, in which they fully yelped in agony because they impinged their shoulder as a result of a poor bar path. As a result, perhaps a tendon or ligament was pulled/stretched to a length it is not typically. This would result in a loose, inflamed, and sore joint. Henceforth, the average gym goer may not want to train the joint for a few days or even a week. This approach works; it is just prolonged. Whereas following the "PEACE and LOVE" protocol (an updated version of RICE) is likely to yield better, faster results. The first part, for the most part, involves letting your body relax. However, the shoulder joint has numerous planes of movement. So, overhead pressing hurts, but decline presses do not hurt as much. Lateral raises, only forty-five degrees away from the side of your body, are fine. The more painless movement to the area you can provide after injury, the better. More nutrients will be moved to the injured site as a result of the blood flowing past. Anyways, that's it for today from me. Sending peace and love your way! P.S. Take from somebody who has torn several muscles and broken bones. I don't just know the theory, I have had to experience the recovery firsthand.

Today, I am going to start the bulk officially. Goal weight: 160lbs. Goal intake: 3800 calories. Goal ratio: 30%fats, 70% carbs. its time to begin the sculpting once more.

Well man, your videos were amazing . a lot of knowledge packed with personalized advice . that was the BACKBONE of this community . and well The personal training is also not anymore . Bring it back man.