colgate's training log - mouse to bulldog

The main purpose of this forum; tell us what goals you're working on.
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Manly Cockfellow
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Age: 37
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Sat Sep 03, 2022 12:13 pm

colgate wrote: ↑
Sat Sep 03, 2022 9:27 am
Traps are looking great!
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nipple-flip
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Name: Chris
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Sat Sep 03, 2022 9:08 pm

n += 1

my experience matches yours. way more attention at 155-160 25% bodyfat than 135-140 and 12-15%. brother i got fat as fuck and it just didn't matter. potential confounding factor i guess is the attention is coming in real-life settings where my community standing has also improved over time

optimal physique for 5'5 intuitively feels like around 160-170 and sub 15% which is right in the range you said
29M

regular processes
- track sleep, calories, and protein
- lift weights
- solve medium/hard leetcode problems
- journal

less-regular processes
- complete two "grokking" courses
- read and take notes on DDIA

outcomes
- qualify for USAPL open nationals at 75kg (current bodyweight 151, S/B/D: 353/203/462)
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colgate
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Name: bulldog
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Age: 27
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Sun Sep 04, 2022 5:48 am

πŸ’πŸ½β€β™‚οΈπŸΆ
5'5" indian in πŸ‡ΊπŸ‡Έβ†’πŸ‡―πŸ‡΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
πŸ“– My Story

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πŸ’ͺ🏾 training log

see my interview!
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colgate
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Thu Dec 15, 2022 8:49 am

ok i owe this log an update

i had written at length in various parts of my log what was up with my fitness. but for continuity here, i'll write in the timeline in brief:

πŸ‡ΊπŸ‡Έ america
september 2022: pulled trap injury from racking a squat had me out of the gym for 1-2 weeks. also general malaise and demotivation, roids dosages became intermittent

october 2022: realized i'm RETARDED!!!, hit the gym and the roids again. but then started window washing 7-10 hours a day for troy, which made bulking almost impossible with the calories i was burning
Screenshot_2022-12-15-16-39-19-30_f90b96e7af3c5a594eb0c92de7fc5fe1.jpg
btw i started recording my bodyweight in kg, knowing that i'd be going to japan soon.

november 2022: hanging out a bunch with @september, who ended up staying in nashville past me leaving to japan. we actually worked out together on the regular (4x a week, legs, shoulders, back, chest) and we did hyperbolic stretching. but I didn't record it in the spreadsheet. also we were doing window washing and i'm sure my average calorie intake was below 2500.

also i realized it would probably be a while until i would have roids again so i took 3 shots the night before i left (750mg dose).

here's the last picture i took in america
IMG20221115180750.jpg
IMG20221115180957.jpg
66.1kg -> ~68kg -> ~67kg
145lbs -> ~150lbs -> ~147.5lbs


🌎 πŸ›« 🌏
πŸ‘πŸΎsayonara bitches!πŸ‘πŸΎ
IMG20221117150836.jpg


πŸ‡―πŸ‡΅ japan
Screenshot_2022-12-15-16-39-35-40_f90b96e7af3c5a594eb0c92de7fc5fe1.jpg

november 2022: i arrived in Japan on november 17. started working out at a local sports gym but no barbells and dumbbells only went up to 25kg. i also moved neighborhoods and after fumbling around, possibly due to the language barrier, i was able to register at gold's gym.

also i realized i was walking...a LOT. minimum 4km a day but sometimes upwards of 10km a day. that means my bulk calories have to be jacked up. i started with 3000 and got satisfactory results for the month.

switched to myfitnesspal rather than cronometer since myfitnesspal has japanese data!

no roids for the rest of this month but i had mentioned earlier i took a triple dose right before leaving so it was all good.

december 2022: started becoming a bit unsatisfied with my bulking and realized that there are days i might get waaaaay too much cardio from walking a lot and i didn't want to accidentally discourage myself from walking around and exploring "because it would kill my gainz bro". upped calories to 3500 a day.

also it's retardedly easy to get calories in japan for me, compared to america. i guess i just like the food here more. you can basically just go to the convenience store and pick up a random assortment of
- a bento box or some noodles
- onigiri and omusubi
- protein drinks
and easily get 1200-1600 calories per meal.
IMG20221215171536.jpg
IMG20221215171235.jpg
IMG20221215171246.jpg
IMG20221215171305.jpg
yesterday: 3985kcal, 568g carbs, 121g fat, 157g protein

so that's the good news.

the bad news is my plasma ass got a left shoulder injury that's kind of nerfed my training now. it was from going too heavy (10kg for me) on dumbbell shoulder lateral raises. to prevent it in the future, i ought to be doing light weight and increase the reps for isolation exercises of small muscles, and increase the weight faaar more slowly.

i wrote about it here: viewtopic.php?p=47606#p47606

which means shoulder day is out for a while

and I'm discovering some other exercises i can't do/that got nerfed:
❌ any kind of horizontal row movement (dumbbell/cable mid rows)
⚠️ can't do 8-10 rep range bench press weight (was 75kg/165lbs last week) without kind of feeling the shoulder pain. today i cranked out 18/10/7?/5f (f = doing mini reps past regular failure) reps with 1 plate instead which seemed to be fine. so I'll have to do ~65% 1rm training for a while. i took it easy on the dumbbells too since it's nearly the same movement
❌ chest flies. i tried to do 1 rep at below my 8-10 rep weight (12kg) and i was like nahhhhhhh. switched to 10kg and felt like i was probably going to fuck up the shoulder before i got any kind of chest workout so i was like ok no

i'm going to consult the personal trainer again tomorrow and tell him my findings. not sure what he'll say so i figured i'll make a current update now.

but it looks like going forward (likely until i go back to america for a few weeks in feb??) i'm going to
- focus on stretching and flexibility and what they call "care" here in japan
- stop recording numbers in the gym for the time being and just focus on going to failure, within my injury (if i can! not sure what the personal trainer will tell me tomorrow)
Screenshot_2022-12-15-17-46-04-90_6f8f7a6a69f2aa2976412416ecb84f7a.jpg
Screenshot_2022-12-15-17-46-23-65_6f8f7a6a69f2aa2976412416ecb84f7a.jpg
67.2kg -> ~68.5kg
148lbs -> 151lbs

on the bright side, roids arrived today. but needles haven't, those are estimated to arrive next wednesday. somehow the needles were harder to order than the roids in japan (??????) and i ended up having to do international shipping from american amazon. but all of my japan training has been """natural""" thus far.

anyway, i'll post another update here at the end of January. not sure what the training plan from here on out is and i don't want to pollute this log and the forums with hypotheticals.

also I'm going to the middle of fucking nowhere in northern Japan (just look at some random small town in hokkaido and that's basically it) for Christmas weekend so likely no training there and not sure about the calories either
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πŸ’πŸ½β€β™‚οΈπŸΆ
5'5" indian in πŸ‡ΊπŸ‡Έβ†’πŸ‡―πŸ‡΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
πŸ“– My Story

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colgate
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Mon Jan 16, 2023 6:16 am

roids and needles have finally arrived!!!
γ‚Ήγ‚―γƒͺγƒΌγƒ³γ‚·γƒ§γƒƒγƒˆ 2023-01-16 15.18.37.png

the roids came about a month ago, but my first order of needles got rejected so i had to wait another month to order a different set. but now i have 100 which means i'm good for the whole year. and i only ordered 2 vials of roids which means that'll probably last me until the summer
colgate wrote: ↑
Thu Dec 15, 2022 8:49 am
also i realized it would probably be a while until i would have roids again so i took 3 shots the night before i left (750mg dose)
november 16 was the last time i took roids. today is january 16. so i have literally been off of roids for 2 months.

that was definitely enough time, even with the triple dose, for the roids to wane. i didn't PCT because i didn't anticipate being off of roids for 2 months, so it's likely a lot of my random depressive episodes were indeed low T (although theoretically if i were to continue staying off roids, my body would resume generating natural testosterone around 3 months. something to be aware of in the future).

that being said, thanks to @MakingAComeback's continued health tutoring and @Thrice's wakeup group, i was actually able to rejuvenate my natural energy levels again thanks to mental health practices and improved sleep hygiene. i will make another post in my main log about that later.


ANYWAY
colgate wrote: ↑
Thu Dec 15, 2022 8:49 am
which means shoulder day is out for a while

and I'm discovering some other exercises i can't do/that got nerfed:
❌ any kind of horizontal row movement (dumbbell/cable mid rows)
⚠️ can't do 8-10 rep range bench press weight (was 75kg/165lbs last week) without kind of feeling the shoulder pain. today i cranked out 18/10/7?/5f (f = doing mini reps past regular failure) reps with 1 plate instead which seemed to be fine. so I'll have to do ~65% 1rm training for a while. i took it easy on the dumbbells too since it's nearly the same movement
❌ chest flies. i tried to do 1 rep at below my 8-10 rep weight (12kg) and i was like nahhhhhhh. switched to 10kg and felt like i was probably going to fuck up the shoulder before i got any kind of chest workout so i was like ok no

i'm going to consult the personal trainer again tomorrow and tell him my findings. not sure what he'll say so i figured i'll make a current update now.

but it looks like going forward (likely until i go back to america for a few weeks in feb??) i'm going to
- focus on stretching and flexibility and what they call "care" here in japan
- stop recording numbers in the gym for the time being and just focus on going to failure, within my injury (if i can! not sure what the personal trainer will tell me tomorrow)
indeed i had gone on vacation

and then i came back to tokyo

i haven't been exactly tracking when i went to the gym or not, but i know i didn't do complete gym weeks (4x a week) between dec 27 and jan 6 (???) probably. i had also mentioned previously that i had a random neck fuckup too.

the pain there has pretty much completely gone, and now i'm going to basically avoid heavy squats (>75% 1rm) for a long time, until i see the need to do them and then get some kind of specialized coaching for it. experimented today with warming up my legs by ramping up to a pretty easy set of 10 that i can zone in the form and somewhat slow reps with (for me, that's 90kg/198lbs), do another set of 10 at an even easier weight (75kg/165lbs), and then head over to the leg press to push myself to the MAX instead.

i think the gym break and easing off on the load was a good idea because now i've been training without injury and enjoying it again



so here's a progress pic before i start BLASTING ROIDS!!!!!!!!!!!!!!!!!!! again
photo1673848125.jpeg
photo1673848125_2.jpeg
~68.5kg -> 68.6kg

i'm mainly glad i didn't lose a bunch of weight like i usually do when i take breaks

for comparison here's me at the same weight back in may
colgate wrote: ↑
Tue May 24, 2022 1:44 am
Pics taken on May 21 and updated @MakingAComeback.
photo1673850174.jpeg
also decided to get an inbody scan at the gold's gym for $5. here are those results
photo1673848156.jpeg
photo1673848156_2.jpeg


also i want to look like this guy. not only is he the same height as i am, he literally has the same complexion that i do. i'm literally the indian version of this guy. now i just need to get as jacked as he is and copy his style.
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πŸ’πŸ½β€β™‚οΈπŸΆ
5'5" indian in πŸ‡ΊπŸ‡Έβ†’πŸ‡―πŸ‡΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
πŸ“– My Story

πŸ₯° dating log
πŸ’ͺ🏾 training log

see my interview!
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Thrice
Posts: 480 | Thanks: 296
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Name: Mohamed
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Mon Jan 16, 2023 1:59 pm

happy to know the accountability group was a great idea!
Looking for a hardcore accountability partnerπŸ‘‡πŸ½

viewtopic.php?f=17&t=2052
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colgate
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Mon Mar 27, 2023 7:12 am

i benched 2 plates (100kg/220lbs) for the first time ever!!!!
πŸ’πŸ½β€β™‚οΈπŸΆ
5'5" indian in πŸ‡ΊπŸ‡Έβ†’πŸ‡―πŸ‡΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
πŸ“– My Story

πŸ₯° dating log
πŸ’ͺ🏾 training log

see my interview!
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Crimson
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Mon Mar 27, 2023 7:31 am

That’s great to hear colgate-san. Good jobπŸ‘πŸΎ
My Progress Log: viewtopic.php?f=42&t=1564

My Mental Health Log: viewtopic.php?f=18&t=1416
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uniloser20
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Mon Mar 27, 2023 11:26 am

Impressive shit, dude
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MakingAComeback
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Mon Mar 27, 2023 11:43 am

colgate wrote: ↑
Mon Mar 27, 2023 7:12 am
i benched 2 plates (100kg/220lbs) for the first time ever!!!!
WE'RE WORKING

COLGATE THE KING
-Your friend, Ravi

Consistent Performance Coach, Admin of WinnerWithin, and Seeker of Human Potential

My FB Group for Consistent Performance & Goal Achievement
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Vamos
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Mon Mar 27, 2023 12:10 pm

Cheers mate,

got a few questions for you because of personal interest

- how long have you been on roids in total?
- Have you noticed any androgenic changes in you? More beard, more body hair, more distinctive face, greasy skin and so on?
Started a log, feel free to check in: viewtopic.php?p=58691#p58691
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goldfish
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Age: 23
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Tue Mar 28, 2023 12:23 am

colgate wrote: ↑
Mon Mar 27, 2023 7:12 am
i benched 2 plates (100kg/220lbs) for the first time ever!!!!
daddyyyyyy
Goals
- 9/10 lifetime lays
- Cut down to 70 kg

Achieved
- Lose virginity DONE OCT 2021
- 300 Lifetime Approaches (300/300) DONE AUG 2021
- Bulk and build muscle (68kg --> 82kg) DONE NOV 2022
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colgate
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Mon May 29, 2023 11:37 am

current bodyweight: 70.2kg

i posted that i finally benched 2 (metric) plates 2 months ago, but i have literally failed 102.5kg for the past 2 months straight (note: i was stuck at 95kg max for fucking 8 months straight)

chalking it up to irresponsible diet and eating like a bird.

no ego validation body pics until i get past 102.5kg on bench
πŸ’πŸ½β€β™‚οΈπŸΆ
5'5" indian in πŸ‡ΊπŸ‡Έβ†’πŸ‡―πŸ‡΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
πŸ“– My Story

πŸ₯° dating log
πŸ’ͺ🏾 training log

see my interview!
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