Day 90: This Guy is a BEAST!

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I’ve got a new idea on the direction to where I want to go with my workout and my future goals. Late night browsing in YouTube finally paid of when I found this video, its a fitness montage on Frank Medrano. I’ll keep it short today and let you watch this amazing clip on CALISTHENICS BODYWEIGHT training.

When you can do a one armed chin up, you know you’re badass!

Work Hard, Eat Hard, Sleep Hard?

Day 66: Keep calm and lift some weights [9-day cycle #5]

10

Before I start, I just want to say that this quote above is so awesome, just wanted to get that out there. Anyways, I’m lagging a bit on my workout updates, these results are about a week old, but I’ll catch up so don’t worry. As I mentioned in my last workout post (check the post HERE), I had my very first setback on the squats exercise. Nothing that severe, but enough to take some safety precautions. So to keep it on the safe side I reduced the weight by 5kg (from 100kg to 95 kg), I also changed the reps on each series to 8, 9, 10. Yet another great cycle, with a lot of improvements!

Here’s the entire 9-day cycle #4:

Bold = Changes on sets and reps
Green = Increase in weights, meaning FUCK YEAH I’m getting stronger
Red = Decreased in weights, meaning YOU A BITCH, eat more, get some rest.
Yellow = The color of my people, meaning NO CHANGE since last week. 

THE DEAD LIFT / CHIN UPS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

DEADLIFT

  • Warm-Up (Kg): 20 50 60 70 85 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 115 kg – 6 Reps (To Failure) – (+4.54 % )
  • OffSet (~10%): 100 kg – 7 Reps – (+5.26 %)
  • OffSet (~10%)  90 kg – 8 Reps (+5.88 %)

CHINS

B.W = Body weight (77kg)

  • 3 Reps B.W
  • TopSet: Reps B.W+ 12.5 kg  (+2.5 kg )
  • OffSet Reps B.W+5 kg  (+5 kg) 

Comments about the workout: Nothing to complain about this day, everything went my way and I felt on top. I usually throw my weights on the floor to reduce the load on my back, I didn’t realize that an old lady was doing her workout beside me. I swear, I almost gave her a heart attack, damn happy to dodge that accident.

Stretching - The ultimate tool to avoid injuries and gives you the possibility to walk up stairs after leg days.

Stretching – The ultimate tool to avoid injuries and gives you the possibility to walk up stairs after leg days.

THE BENCH PRESS / REHAB

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

BENCH PRESS

  • Warm-Up (Kg): 20 40 45 50 60 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 75 kg – 6 Reps (To Failure) (+7.14 %)
  • OffSet (5-10%): 65 kg – 7 Reps (+ 5.26 %)
  • OffSet (5-10%)  57.5 kg – 8 Reps (+5.88 %)

TRICEPS

  • 1×20 triceps 
  • 2×10 excentric hanging triceps 

REHAB

  • No Warm-up
  • Shoulder exercises (rotator cuff rehab)

Comments from the workoutFelt pumped and focused a lot on my technique and form. Completed my goals and it felt easy, didn’t even have any problem with my shoulder today.

I've added a bit of triceps exercise to my bench-press workout.

I’ve added a bit of triceps exercise to my bench-press workout.

SQUATS / ARMY PRESS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch…

Squats

  • Warm-Up (Kg): 20 50 60 70 80 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 95 kg – 8 Reps (To Failure) (-5 %)
  • OffSet (5-10%): 90 – 9 Reps (+3 Reps )
  • OffSet (5-10%)  80 – 10 Reps  ( +10 Reps )

Army Press

  • Warm-Up (Kg): 20 20 25 – 6 6 4 (WEIGHT / REPS)
  • TopSet: 35kg – 6 Reps (OBS completed 6 reps this week) (+1 Rep)
  • OffSet (5-10%): 27.5 – 7 Reps (+1 Rep)
  • OffSet (5-10%)  22.5 – 8 Reps (+1 Rep)

Comments from the workout: A very nervous workout since last time it didn’t go as planned. I took my time on the warm up and really focused on my execution. Didn’t feel anything other than a bit of sore shoulders from the bench press workout. Keeping calm and lifting some weights!

Working out like a sir! Had laundry day so I only had these clown socks.

Working out like a sir! Had laundry day and I was out of socks, so I only had these clown socks.

Not much left now, got to push through, lets go!

Eat hard, work hard, sleep… hard?

//C

Day 63: Its all about the abs… Or is it?

3Since I live outside of Stockholm, I don’t have the possibility to meet my parents on a regular basis. Right around day 30 on my challenge I met my mom, we haven’t seen each other since I started my Leangains diet. Her first reaction was; “Wow you’ve lost a lot of weight!  This was true since at that time I dropped about 3 kg. However, my mom kept staring at me and eventually she told me honestly: “Have you really lost weight, or is it your hair” (read giant head)?

My mom usually has a good eye on how slim/fat/bony my face looks, but this time she was mislead by my long hair. And when I say long, I don’t mean like Rapunzel’s long hair. I have a friend that calls my hair the “Birds Nest”, since, according to him it looks like one, and birds fly into my hair and settles there until their eggs hatch.

Just another bad hair day? No man, this is a good day, you should see it on a fucking bad day.

Just another bad hair day? No man, this is a good day, you should see it on a fucking bad day, old people get lost in my hair and die.

I’ve noticed that if you only look at my head (separate from my body), its actually pretty huge. To to make it even worse, just put about 5 kg of pure Filipino hair and you got yourself the next villain in The Avengers movie, Dr Gigantor Head. But together with my body, its actually proportional.  

So why am I writing about my freakishly big head? Well, I got a comment from one of my friends, and he wrote: “In the end, isn’t all about the abs?“. For some people this might be all they want, but for me, I believe that having right body proportions is the right way to go. This is were my head story enters the picture, I believe that it’s proportional to my body, it has a nice fit to it. Now, your head is rarely something you can affect in terms of altering your overall look. There are other parts of your body that can shape to get that perfect body of yours. There are different shapes men or women in the gym can have, skinny, skinny-fat, bulky, lean, chubby and my personal favorite “did you forget something?”-people. From here, it’s easier to just show you what I mean….

The don't skip leg day people..

The” don’t skip LEG day” people..

The "don't skip chest day" people

The “don’t skip CHEST day” – people..

The "Don't sky GYM day" people

The “Don’t skip GYM day” people (Danny are you aming for this body? HAHA)

And my personal favorite:

The "you are beyond BIG that your head looks like a tiny thumb"-people

The “you are beyond BIG that your head looks like a tiny thumb”- people

So back to the original question, is it really just about the abs? Think about it…..!

Work Hard, Eat Hard… Sleep Hard?

Day 54: My first setback, the drama begins… [9-day cycle #4]

5Another cycle ended, and this time it didn’t go as well as the previous ones. I must say that my weight gains have gone great and from past experience, you can’t really expect that everything will go your way, at all times. It doesn’t matter how good your plan is, there will always be setbacks, success is not a straight line, am I right? As I mentioned in my third cycle  (check it out in at this LINK), I felt a bit sore on my left hip (like an old fuck). My hip has neither gotten worse or better, until the infamous squat day.

“I was 5 kg away from the 100 kg mark so I decided to push myself harder that day, just to reach that wonderful limit of three digits. As soon as I did the first rep, I felt that this shit was too heavy. Fuck me, right?”

I always aim for 8 reps, but I couldn’t go more than 6 that time. After taking my rest, I tried to do my second set but felt weaker and more fatigue than usual, and that’s when the light pain started to occur. So after many buts and maybes, I eventually decided to skip the last set, just to be on the safe side. From experience, I’ve gotten to know different types of injuries, and this one I would categorize as just an “overworked” hip muscle. These things happen and the important part in a situation like this is not to feel defeated, just keep it together and get some food or regroup. And for my retarded (racist) friends that can’t tell a difference between a Chinese and a Filipino, that kid is NOT me (if you’re smiling, you’re THAT friend.

Weighted chins was one of many exercises that went great this cycle.

Weighted chins was one of many exercises that went great this cycle.

Here’s the entire 9-day cycle #4:

Bold = Changes on sets and reps
Green = Increase in weights, meaning FUCK YEAH I’m getting stronger
Red = Decreased in weights, meaning YOU A BITCH, eat more, get some rest.
Yellow = The color of my people, meaning NO CHANGE since last week. 

THE DEAD LIFT / CHIN UPS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

DEADLIFT

  • Warm-Up (Kg): 20 50 60 70 85 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 110 kg – 6 Reps (To Failure) – (+4.76 % )
  • OffSet (~10%): 95 – 7 Reps – (+2.7 %)
  • OffSet (~10%)  85 – 8 Reps (+3 %)

CHINS

B.W = Body weight ( 77kg)

  • 3 Reps B.W
  • TopSet: Reps B.W+ 10 kg  (+2 reps)
  • OffSet Reps B.W  (+2 reps) 

Comments about the workout: One of the best workout (so far), 110 kg deadlift without any straps, and it felt liiightway baaaaby (think Ronnie Colemans voice). Same goes for the chins, I’ve consistently increased my volume and I think it has helped me to gain in strength

THE BENCH PRESS / REHAB

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

BENCH PRESS

  • Warm-Up (Kg): 20 40 45 50 55 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 70 kg – 6 Reps (To Failure) (+7.69  %)
  • OffSet (5-10%): 60 kg – 7 Reps (+ 4.35 %)
  • OffSet (5-10%)  55 kg – 8 Reps (+4.76 %)

TRICEPS

  • 2×20 Body Weight

REHAB

  • No Warm-up
  • Shoulder exercises (rotator cuff rehab)

Comments from the workoutMy shoulder is getting better, not fully recovered but after doing 70 kg it feels I’m moving in the right direction.

SQUATS / ARMY PRESS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch…

Squats

  • Warm-Up (Kg): 20 50 60 70 80 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 100 kg – 6 Reps (To Failure) (+5.26 %)
  • OffSet (5-10%): 90 7 Reps (12.5 % )
  • OffSet (5-10%)  Did not finish ( – %)

Army Press

  • Warm-Up (Kg): 20 20 25 – 5 5 4 (WEIGHT / REPS)
  • TopSet: 32.5kg – 5 Reps (OBS completed 6 reps this week) (+7.69%)
  • OffSet (5-10%): 27.5 – 6 Reps (+9.1%)
  • OffSet (5-10%)  22.5 – 7 Reps (+22.2%)

Comments from the workout: Nothing I’ve already mentioned above. I ate really bad the day before and it didn’t help either that I got just about six hour sleep.

By the end of the day, there is nothing food can't cure, mentally and physically. Except herpes, that shit will stay with you 'till you die...just saying.

By the end of the day, there is nothing food can’t cure, mentally and physically. Except herpes, that shit will stay with you ’till you die…just saying.

Looking back on the overall performance of for this cycle, I got to say that I’m still pretty content even though the slight setback on the squats. I’ll have to do some minor adjustments on my workout plan to avoid breaking hip even more. Stay tuned…!

Eat hard, work hard, sleep… hard?

//C

Day 50: The halfway mark.. Am I the same guy? [Retrospect]

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This day represent the halfway mark of my 100 day challenge. When I got the idea, my first biggest obstacle I had to overcome was my love for the food. Like I mentioned in the previous post (check it out HERE), during this period I’ve eaten my fare share of candy, muffins, ice cream and pretty much everything people would consider “unhealthy”. Did I feel bad that I “broke” my diet? No, the eating unhealthy part (in a controlled manner)  IS part of the diet, (MIND BLOWN). Thinking back on my previous attempts on eating healthier, this is by far the longest period I’ve succeeded in sticking to my diet plan. And let me tell you, it feels pretty damn good.

“When you achieved a goal and worked hard to reach it, there’s no other awesome feeling like it.”

When I have people over, I don't serve chips anymore, I give them chicken, raw, cold ass chicken, with DAT FACE.

When I have people over, I don’t serve chips anymore, I give them chicken, raw, cold ass chicken, with DAT FACE. Chicken with the side order of protein shake?

It’s crazy how fast this challenge is going, and how much I’ve improved on my lifestyle in just 50 days. For you readers that are new to the blog, the reason why I started this idea was to regain my control on my body and eating habits. What I wanted to achieve with this was 1) To feel sexy again; 2) Show my future kids how awesome their dad looked back in the days; 3) Show to people that getting in shape isn’t that hard. I made up a plan where I went through these following topics, I’ve linked the posts on each part:

  1. The Goals, [LINK] what do I want to achieve?
  2. The Workout, [LINK] Reverse Pyramid training on a 9 day-cycle.
  3. The Challenge, [LINK] Setting up a public challenge, me against the readers, If I lose I buy them EACH a dinner.
  4. The Diet, [LINK] 30% workout 70% diet is what’s needed for me to get in shape.
  5. The Weekly Weigh-in, [LINK] My documentation on my progress, fat control, weekly pics and measurements.
  6. The Rehab, [LINK] I fell off my longboard a few months back on my shoulder, in the progress of fixing it.

    At 12 reps now on my chins, will go for 20 reps by the end of the challenge, LETS GO!

    At 12 reps now on my chins, will go for 20 reps by the end of the challenge, LETS GO!

I know that it’s just gone 50 days but there are already noticeable changes. These are the things that has changed since I started with the challenge (for better or worse):

Positive changes:

  • I can already state that I’m in better shape then when I started, (Captain Obvious).
  • My tummy doesn’t do those weird morning grunts sounds anymore.
  • If I pass by a mirror, I turn to it and say, “who’s that sexy man in the mirror? Oh, its just me” *Giggle attack*
  • Confidence is growing not only in appearance, but also at work and the way I approach new people.
  • I cook more of my food nowadays.
  • I make better use of my time compared to how I was before.
  • Rehab is part of my everyday routine, it’s a new acquired habit.
  • English grammar skills has improved…. slightly…

The “less” positive changes:

  • I need to constantly go up and pee during the night… Like an old fuck.
  • If I pass by a mirror, I turn to it and say, “who’s that sexy man in the mirror? Oh, its just me” *Giggle attack*
  • I tend to go more often shirtless around the apartment, my room mate hates me now (Sorry äggmannen and Narvin-Hoe).
  • Taking a selfies has never felt this good…ever
  • Still can’t figure out the difference between “than” and “then” when I’m writing in the blog.
  • Writing these posts and cooking my own meals take a big chunk of my time.
  • I’m starting to believe that I look like the Green Hulk but in fact I’m still the same Yellow Asian Man.
  • I still want to eat a pizza, however the craving isn’t as strong as before.
  • I’m currently the “he needs to eat a sallad with high protein or he won’t join us” – friend.
Lets go for another 50 days, are you guys with me? Like and comment and give some support!

Lets go for another 50 days, are you guys with me? Like and comment and give some support!

I still have one more thing on my game plan that I need to do. Since I know how I get when things are going my way (lazy and content), this last topic is needed. Check out my next post, this one is gonna be fun.

Work hard, eat hard, sleep…hard?

//Chris

Day 43: Shaping my guns… water guns [9-Day Cycle #3]

Effort_potential

Another completed workout cycle, there is not much to say except that everything is going according to planned. My gym membership expired about a week ago so I decided to look for another gym. There are several reasons why I’m not renewing my membership: 1) They have a shitty selection of free weights and they constantly disappear. 2) The gym is always infested of douche bag meatheads (aka the “serious buff guys in the gym”). They take up so much space you feel like you’re constantly in their face, and they always smell sweat, fack, go take a shower. 3) The shower looks like the scene in Saw I, where the guy sawed his leg off, I’m pretty sure the movie was shot in my gym, no joke.

The shower in my old gym resembles the first scene in Saw I. Feels so fucking cozy to stand in a shower like this, NAKED.

The shower in my old gym resembles the first scene in Saw I. Feels so fucking cozy to stand in a shower like this, NAKED.

Bold = Changes on sets and reps
Green = Increase in weights, meaning FUCK YEAH I’m getting stronger
Red = Decreased in weights, meaning YOU A BITCH, eat more, get some rest.
Yellow = The color of my people, meaning NO CHANGE since last week. 

THE DEAD LIFT / CHIN UPS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

DEADLIFT

  • Warm-Up (Kg): 20 52.5 62.5 72.5 82.5 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 105 kg – 6 Reps (To Failure) – (+5 % )
  • OffSet (~10%): 92.5 – 7 Reps – (+2.78 %)
  • OffSet (~10%)  82.5 – 8 Reps (0 %)

CHINS

B.W = Body weight ( 77kg)

  • 3 Reps B.W (+1 reps)
  • TopSet: 4 Reps B.W+ 10 kg (added 10 kg weight!)
  • OffSet 6 Reps B.W  (added an offset) 

Comments about the workout: A great workout, felt very happy that I gained on pretty much every set and exercise. I rearranged a lot on my chins, my first subgoal was to succeed into doing 8 straight reps which I managed last week. Like I written before, I have a secret exercise to increase the number of reps I can do, and its clearly working since I can do four WITH 10 kg on me, feeling like a baoz.

INSERT CAPTION

Gymbolaget, where the meat heads gain more meat… on their heads.

THE BENCH PRESS / REHAB

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

BENCH PRESS

  • Warm-Up (Kg): 20 30 40 45 50 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 65 kg – 6 Reps (To Failure) (+8.3  %)
  • OffSet (5-10%): 57.5 kg – 7 Reps (+ 4.55 %)
  • OffSet (5-10%)  52.5 kg – 8 Reps (+5 %)

TRICEPS

  • 2×20 Body Weight

REHAB

  • No Warm-up
  • Shoulder exercises (rotator cuff rehab)

Comments from the workout: My Achilles heel at the moment, I’ve improved my technique to improve my lifts and it felt actually easier and lighter now to lift the weights. (didn’t feel my shoulder at all).

SQUATS / ARMY PRESS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

Squats

  • Warm-Up (Kg): 20 50 60 70 – 8 4 4 4   (WEIGHT / REPS)
  • TopSet: 95 kg – 8 Reps (To Failure) (+5.56 %)
  • OffSet (5-10%): 80 – 10 Reps (0 % )
  • OffSet (5-10%)  70 – 12 Reps (0 %)

Army Press

  • Warm-Up (Kg): 10 15 20 25 – 8 4 4 4 WEIGHT / REPS)
  • TopSet: 32.5kg – 6 Reps (OBS completed 6 reps this week) (+1 Rep)
  • OffSet (5-10%): 27.5 – 7 Reps (+1 Rep)
  • OffSet (5-10%)  22.5 – 8 Reps (+1 Rep)

Comments from the workout: I thought that since I was well rested (no helping a friend move, or going out clubbing) I was confident that this workout was gonna be a walk in the park. But NO, the squats litterally feels like I’m getting crushed by a fat woman sitting on me. I noticed that my left hip feels a bit irritated and bit stiff, hopefully its nothing serious.

INSERT CAPTION

Whatching a meat head performing an exercise were ha takes ALL the weights in the gym. He’s doing that “O my God it’s so heavy I might die but I can’t cause everybody is watching me” – face. Pretty sure he shat he’s pants.

I’m happy that I’,m still doing some huge progress, and not once this cycle have I felt fatigued or tired. Going for cycle # 4, LETS GO! 

Eat hard, work hard, sleep… hard?

//C

 

Day 34: Getting stronger each day [9-day cycle #2]

brain_exercise

Another completed cycle, BOYAAA. Like my weigh in, my lifts are going well, which is a great indication that I’m not starving myself, hence I’m not “losing” any muscle weight. On each of my first sets I always aim to do six repetition (on squats I do 8), and really push myself to failure. If I complete this I increase the weights the following cycle by 2.5 %. I may have jumped the gun a bit on ALL of my lifts though, seeing now that I have gains around 10-20 % (Shieeeeet). But I deliberately set my weights low during the first cycle to avoid shocking the body with too much weights. Here are the results:

Bold = Changes on sets and reps
Green = Increase in weights, meaning FUCK YEAH I’m getting stronger
Red = Decreased in weights, meaning YOU A BITCH, eat more, get some rest.
Yellow = The color of my people, meaning NO CHANGE since last week. 

THE DEAD LIFT / CHIN UPS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

DEADLIFT

  • Warm-Up (Kg): 20 50 60 70 80 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 100 kg – 6 Reps (To Failure) – (+5.3 %)
  • OffSet (~10%): 90 – 7 Reps – (+5.9 %)
  • OffSet (~10%)  82.5 – 8 Reps (+10%)

CHINS

  • No Warm-up
  • TopSet: 8 Reps (body mass  ~77 kg) (+3 reps)  

Comments about the workout: Had the same dizzy feeling like last time, but not as severe, finally back on triple digits! Chin ups went extremely good, completed my first strength goal which was 8 reps, Awesome!

Hard work will never let you down, so run baby run. How is it going for the people challenging me? Already, given up?

Hard work will never let you down, so run baby run. How is it going for the people challenging me? Already given up, like a bitch?

THE BENCH PRESS / REHAB

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

BENCH PRESS 20 22.2 25

  • Warm-Up (Kg): 20 30 40 45 50 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 60 kg – 6 Reps (To Failure) (+20 %)
  • OffSet (5-10%): 55 kg – 7 Reps (+22.2 %)
  • OffSet (5-10%)  50 kg – 8 Reps (+25 %)

TRICEPS

  • 2×20 Body Weight

REHAB

  • No Warm-up
  • Shoulder exercises (rotator cuff rehab)

Comments from the workoutI almost fucked up my shoulder here, the increase by 10 kg (20%) was kinda stupid, since I already felt a bit unsure on my shoulder during the warm up. But luckily I didn’t break anything. Added triceps as well and it didn’t seem to interfere with my injury.

SQUATS / ARMY PRESS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

Squats

  • Warm-Up (Kg): 20 50 60 70 – 8 4 4 4   (WEIGHT / REPS)
  • TopSet: 90 kg – 8 Reps (To Failure) (+5.9)
  • OffSet (5-10%): 80 – 10 Reps (+6.7)
  • OffSet (5-10%)  70 – 12 Reps (0 %)

Army Press

  • Warm-Up (Kg): 10 15 20 25 – 8 4 4 4 WEIGHT / REPS)
  • TopSet: 32.5kg – 5 Reps (OBS didn’t do 6 reps) (+8.3%)
  • OffSet (5-10%): 27.5 – 6 Reps (+10%)
  • OffSet (5-10%)  22.5 – 7 Reps (12.5%)

Comments from the workout: The ultimate rape finisher during every cycle, it didn’t help that I helped a friend to move out their apartment the day before (thank you MichKim). But not bitching about it, I manage to increase in this as well.

The ultimate duck face, that's how you do it, don't hate.

The ultimate duck face, that’s how you do it, don’t hate.

The weights for this week felt just right, meaning that I made a correct increase even though it may have been more than recommended. Next cycle I’ll probably try to stay under 10 %. Two cycles completed, going for the third one, LETS GO.Stay tuned, eat your protein and stay slim.

//C