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Training Log: Bodybuilder in China

VaginaBoob89

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Hey fellas, I was logging on another forum that abruptly went down. Promuscle is stable as hell and I want to have a 5-10+ year training log going where I can look back and see how far I've come over the coming months/years. I'll do a longer 2nd post introducing myself and all that nonsense, but here's the first training session+current stack+vital info. I make my own stuff or buy OTC because of where I live so obviously not a sponsored log.

Height: 5'11
BW 98.5kg (down from 105kg when I started dieting 5 weeks ago)

13 Weeks out classic physique (show 7/11/2021 in Guangzhou, Guangdong Province)
1000mg test e/wk
900mg deca/wk
10mg/day superdrol ed


25mcg t3+100mcg t4 ed
120mcg clen ed
.5mg caber 2x/wk
1mg adex about 4-5 days per week

Training: Push/Pull/Legs lower volume higher intensity 2 days on 1 day off.

04/13/21 6:40 pm
Pull
Barbell rows: 107.5kgx10 strict+1 cheat, 90kgx13
Pullups: bwx13, 8, 7, 4, 6
Machine rows: 120x15, 6, 4 (rest paused, 10 breaths between)
Barbell curls: 20kgx26,9,8,9,8 (short rests)

Cardio: 30 minutes max incline avg hr around 143

I will get a chance to take current pictures at 12 weeks out on Sunday morning push session. I take my posing pics in the group exercise room of one of my gyms but must train at night on the weekdays when the group exercise rooms are occupied so I can't pose in there. I will upload some pics from October 2020 when I was last in prep in my next post.
 

VaginaBoob89

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So I'm 32 years old and have lived in China for 6 years. I am multi-ethnic but mostly Afro-Latin, although I do speak Chinese at a high intermediate level and do not speak Spanish. I teach math and economics to seniors at an international school for Chinese kids who will do their undergraduate studies in western countries.

I did my first competition at age 29 in 2018. I have been lifting for a lot longer than that, but actually started as an olympic lifter in around 2008. Best lifts were 110kg snatch and 130kg clean and jerk weighing around 86-87kg. I tore my patellar tendon in December 2013 and then re-tore it again in summer 2014 during which point I quit oly lifting and just kinda did some general lifting and experimenting with PEDs, but did not really start training or eating like a bodybuilder until late 2017. My first and only show was men's open because classic had not come to China yet.

These pictures are from October 2020 when I was 4 weeks out. Unfortunately, my show got moved and as a worker in the education sector I was unable to leave my city to go compete since this was still in soft lockdown. Covid is almost totally gone and everything has been back to normal now since February, where we had more soft lockdowns around the Chinese New Year holiday of being unable to leave our provinces. I was planning to do men's open despite the classic trunks because at that point the Chinese fed was using weird height/weight class restrictions that were considerably lower than NPC/IFBB. This yeah it has been standardized with NPC so I can actually do classic and can weigh 93kg or 97kg at my height (idk how they count hair or if I'll be able to measure in the morning or afternoon, hence why there's some ambiguity about my cap). It doesn't matter this time though since I realistically need to be around 90-92 to be truly shredded.

In these pics I was 91-92 and you can see I still had a good 2.5-3kg to lose. Everything was in except hamstrings and glutes. I've gained a decent amount of muscle since then, but still doubt I'll weigh any more than 90-92. I'm very okay with weighing less though; I want to win and I need to be as shredded as possible.

I am doing a modified Palumbo diet where I take some of the added fats out and replace equivalent calories with skim milk for my whey shake, frozen blueberries, raspberries, and cranberries. My only real motivation for this is that I really like berries and despise the taste of whey in water, but I guess good micronutrition and fiber as well. I do only one whey shake and 2 lean protein meals per day as well, rather than 1 lean protein and 1 fatty protein meal. Occasionally I'll do 2 fatty protein meals and 1 lean protein meal though. Still though, no added rice/grains/bread/potato and added direct carbs are less than 75g/day.

Here is a sample daily diet:

M1
7 medium eggs

M2
225-250g diced chicken+spicy peppers+super shitty oil

M3
250g salmon+green beans

M4
Repeat 2 but mushrooms instead of spicy peppers

M5
6oz skim, 1 cup frozen berries, 2.5 scoops whey

M6
4-5 medium eggs+25g cheese+180g frozen blueberries+small handful of mixed nuts

My very long run goals are to have enough income generating assets in my portfolio such that I can take lower paid work in Thailand and perhaps concentrate enough on bodybuilding to earn ifbb pro status. It's pretty arbitrary since I'd probably still remain as an economics teacher. Taking care of my professional life and finances comes before bodybuilding at this current stage of life.
 

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VaginaBoob89

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Legs
Glute activation/mobility stuff for 10 minutes
Calf raises on leg press machine: 120kgx20-30x4 deep stretches
HBBS (high bar back squat atg): 145kgx1, 135kgx10, 100kgx21
Seated Hamstring curls: 100x13, 5, 4 rest pause
Paused SLDL: 120kgx8, 100kgx12

Trained at my school gym today. If I do legs at my regular commercial gym I end up training too late in the day and can't sleep because my heart rate stays elevated for a long time. I may go back to do a good bicep rest pause set. I may not.
 

rhinomight

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Subbed because it looks super interesting. I have so many questions.
1. Where are you in China?
2. How do you get the gear? Is it a big issue or simple to procure?
3. Same thing with medicines and medical equipment like syringes, etc.
Thank you.
 

VaginaBoob89

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1. A city about 50km east of Shanghai called Suzhou. It was the fastest growing city in the entire world for a few years around 2017-18. It's developing too fast and I rather preferred it when it was more underdeveloped and "third world". I'm moving to a different city in west China (Chengdu) in August which still has some old charm. It's more developed in some ways and much less developed in others.


2. I don't think mods like people talking about home brewing because we have many great sponsors. But it's very easy to buy powders and is a legal grey area. There are now explicit export controls on the books as of 2 years ago, but even those seem to have largely relaxed. Domestic sale has always been okay for raws. There's the law as its practiced and the law as its written, and only the first one really matters.

There's a handful of domestic UGLs serving China's domestic bodybuilders and powerlifters, but it's also not that hard to get pharm grade test from a hospital. The olympic lifters get the good pharm grade and designer stuff, of course. They give 11-12 year old girls dbol when they've been oly lifting for 2 years and show potential to medal at an international competition.

HK everything is just a free-for-all OTC similar to Thailand, but can be pricey. It's a pretty quick trip; it'd take somebody in Shanghai about 4.5 hours to get there pre-covid.

3. OTC. The Chinese version of amazon, taobao, is extremely efficient. I can get pins/prep pads/chemistry stuff in about 2.5 days. For common OTC meds though I can just have them delivered to my house by electric motorcycle for under 10 USD in less than an hour. Prescription meds are available at hospitals. Hospitals are used very differently in China; there are no regular doctor's offices. General practitioners and a host of different kinds of specialists all operate out of hospitals instead. I can get accutane from there and it takes me maybe ~45 minutes.

It's honestly a really good health care system UNLESS you have something severe and life threatening. If you have any form of cancer, best to be treated somewhere else. But for the vast overwhelming majority of people, you end up with a massive cost savings living in an Asian country compared to a western country. The barriers to entry to become a medical professional are low; it's barely more than the equivalent of a master's degree in the US to become a full fledged doctor. You can become a physicians assistant with an online master's degree.

Add in the fact that Chinese/Asians in general are far more physically active, particularly in old age, than westerners, and their spending on health care is super low compared to America.
 

VaginaBoob89

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Oh yeah I've decided to move my show forward to 6/26 in Chongqing instead of 7/11 in Guangzhou. I don't think I'm really ready for Chinese national level yet so I'm kind of okay as just treating this show as just something I do at the end of an offseason cut and not something I'm going in with cutthroat killer instinct to win.

Stack changing to 500/500/500 tren mast test long esters because I really just don't like pinning more than 2x/wk. 10mg sd will be pre workout only henceforth. I guess that puts me around 10 weeks out and at 7 weeks the proviron and winstrol will start.

Cardio: 45 minutes on stationary bike ~120ish hr.
 

VaginaBoob89

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No idea if I'm doing the 6/26 or 7/11 show, just realized my last day of work is the 27th and idk if I can get time off. Also gotta get some visa renewal issues sorted so possibly will be unable to travel around that time. So with that in mind I'm holding off on the tren since obviously I do not want to be on that for 12 weeks. I think 10 weeks should be okay for long estered though.

4/16/21 Push bw: 99kg (watery and later in the day than I normally lift)
'bout 15 minutes of shoulder health warmup work
75 degree incline db press: 30kgx21, 10, 11
Machine flies: 12,12,21
Machine press: 3 sets of 20
Straight pushdowns: 5 sets failure, first set was 50kgx12
Prone rear delt db raises: 6kgx27, 4 more sets to failure

Cardio: 35 minutes 145ish HR then went hypo and had to drive home immediately.

I'm coming back from a shoulder injury and most free weight horizontal pressing doesn't feel right, so high incline press/shoulder press is going to be my only free weight movement on push day for a while. This was the first time I did free weight pressing as first exercise and I expected to get a lot weaker just focusing on machines over the past 6 weeks or so, but it turns out I didn't at all, hence I selected a weight that was a bit too light. I like the 12-15 rep range for my free weight pressing exercises and 12-25 for machines.

Today I hit some AM fasted cardio off of coffee and I'm feeling pretty wiped. Tomorrow morning pull session starting with bw chinups then I'll hit some poses in the group exercise room at 12 (?) weeks out and see how we're looking.

4/16/21 diet
M1 60g gouda cheese+1.5oz mixed nutes
M2 8oz chicken breast+mixed veg
M3 Same
M4 8oz chicken breast+spicy pepper (restaurant meal. I can custom order diet friendly stuff at a place next to my work)
M5 60g gouda cheese+.5 cup cranberries+1.5 oz mixed nuts
Training
M6 8oz chicken breast+ mixed vegetables+1 tbsp almond butter+15g 85% dark chocolate this chocolate has 22g carbs per 100g chocolate
 

VaginaBoob89

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Pull
Chinup: bwx17,12,6,5,6 short rests from sets 2 to 5
Rows: 80kgx15, 60kgx13 gassed out
DB chest supported row (DB CSR): 22kgx13,6,5 (rest paused, 10 deep breaths between)
Curls: 20kgx30, 8,9,8,9
Calf raises: lots

Cardio: 20 minutes bike and 20 minutes incline treadmill, HR around 130ish

Felt sick after this workout. Nausea and low appetite. Totally gone now. I had coffee for the first time in a while that morning, so it could have been that. Or the superdrol. Or just being a bit overtrained. But likely a combination of all 3. I've been making a lot of progress for like 6 weeks straight now, my CNS/connective tissue likely needs a break. I'll finish up the 2nd leg day this week with 140kgx8-10 and then deload for a week and drop volume by about 30-40% drop weights around 5-10%
 

VaginaBoob89

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oh I did my men's open quarter turns mandatories for 2 round and 10-15 second holds. Got video so I'll screenshot those and upload them within the next few days.

I have no idea what I'll do with the classic physique posing sequence; I need to study the transitions for those poses and copy some dudes shaped like me. I pretty much ripped off Milos Sarcev's men's open transitions between poses since I have skeletal structure near identical to his. Except that thing Levrone does when he sticks a "side most muscular" as his transition between front lat spread and side chest, I stole that too.

Head judge is about 45 minute taxi from my house so I should probably go there and ask him for posing help. He helped me for first show in 2018, but some of his advice was whack and clearly meant for 5'5 short limbed chinese guys. Some was good though. I also need to ask him if he wants me to do classic or open. Something about my physique just does not look very classic... I think it's the abs/rib cage. My best poses are also side tricep, rear lat spread, and most muscular. These are not in the classic sequence, but this is likely both an issue related to skeletal structure and the actual execution of the poses since I'm still fairly new to all of this. My worst is by far front double bi which is kind of the "iconic" classic pose.
 

VaginaBoob89

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04/19/21
Legs:
Single leg ATG split squat (rear foot elevated): bwx10x5, 10kg db in each hand for 5 sets of 8
hamstring curl: 120x10,4,2 rest pause
calf raises: a lot
Mobility and prehab work


So idk if you guys have heard of "kneesovertoesguy" on youtube/instagram, but one of my leg days is basically dedicated to mastering the atg split squat as a form of muscle building+knee "bulletproofing" so that I can keep my knees healthy when I do the back squats. I've had a LOT of problems with my quad tendon on the right side over the past 3 years that are just now getting resolved so I'm okay with taking a lot of time and effort just making sure knees are healthier rather than doing a day focused on smith squats or leg press which might actually build more muscle in the short run.


I'm completely exhausted today. Glad to have a rest day.
 

VaginaBoob89

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04/21/21

Push
75 degree incline db press: 34kgx13, 30kgx11, 30kgx12 first set not in the groove, different bench and not used to it from last time
machine chest press: 120x12,6,5 rest paused
Machine flies: 80x13, 50x14, 40x16
straight pushdowns: 47x17, 4 more sets to failure
prone db delt flies: 8kgx21, 4 more sets failure with 6kg dbs

bicep curls: 25kgx24,6,5 rest paused

Skipped cardio and had big cheat meal afterword. I had skipped/"postponed" the previous two so even though this was not planned I think it was okay mostly.
 

VaginaBoob89

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4/22/21
Pull
Rows: 110kgx9+2 cheat, 90kgx14 whoa nice
chinups: bwx12,7,6,5,5
DB csr: 22.5kgx16,6,5 rest paused
Empty bar curls: 26, 7, 8 rest paued

During some weekdays my diet is just ridiculous. Today:

M1
7 medium eggs

M2-M3-M4
10oz chicken breast+veggies

M5 whey+skim+frozen cranberries


I feel crazy full and satiated, but VERY tired and worn down from eating this kind of diet. I'd rather feel "bored" with a diet and physically tired but not feel hungry.
 

VaginaBoob89

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4/24/21

Legs
hbbs: 150kgx1 beltless, 140kgx8, 100kgx22
hamstring curl rest pause: 110x17,6,5
3s pause sldl: 125kgx8

Extreme fatigue before during and after

04/25/21
Push deload
75 degree incline barbell up to 60kgx6 but didn't feel right
75 degree incline db: up to 24kgx10
machine flies: buncha 20s
chest press: buncha 20s
Pushdowns: 47x20
rear delts: 3 sets



Still very very tired and fatigued. CNS probably just had enough. Grateful for this deload which will last 6 training sessions/10 days.

I'm adjusting my leg days.
Leg day 1: single leg db squat, Leg press, paused SLDL
Leg day 2: HBBS, hamstring curl, leg extensions (maybe light single leg rdls instead, I haven't decided the third exercise)

I'm also going to change to underhand barbell rows instead of overhand. I do this weird thing involuntarily with my left wrist when weights get heavy and can't get rid of it. Doesn't happen doing underhand.

# of sets of pullups/chins will go down from 5 back to 3. I think 5 is just too much.
 

rhinomight

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Thanks for responding to my questions. I love the detailing in your journal entries.
 

VaginaBoob89

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Pull deload
Barbell rows: 80kgx10x2
chinups: bwx5,6,6
Barbell curls: 20kgx30, 9, 9

Doing a loooottt of cardio in the form of just outdoor walking the last 2 days. Steps around 14,000. I think I just prefer this to treadmill stuff. Look, what's gonna burn more calories? high effort 140 bpm for 40 minutes on incline treadmill but only 5k steps in the day outside of cardio? Or just like 15-20k step per day at a moderate pace and HR around 90-110? Maybe the higher effort will carryover a lot better to training high reps, but for actual calories out, clearly just getting in tons and tons of step is going to work better.
 

VaginaBoob89

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Just saw this log. Following
Good to have you along!

Legs deload:
Knees over toes db split squat: bwx10x3, 10kg kbsx10x2
Leg press: up to 120kgx20 Figured out how to adjust our plate loaded leg press so I can atg leg press. Game changer.
Paused SLDL: 70kgx10, 90kgx8 bout 3 second pauses.

I'm coming back to life finally. I feel more motivated to train and I actually wanna do my push deload today instead of waiting.

BW hit an all time low of 96.4kg without shoes in the evening. My daily step average has been around 13k the last 3 days. I am not busy at work these days so I can step out of the office and take a speed walk for 30 minutes several times a day. Maybe I can work up to 20k step on non lifting days.
 

VaginaBoob89

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Pretty long video, but it was interesting. One component of "good genetics" Dr Mike talks about is connective tissue strength and injury resilience. This has by far been my biggest obstacle in bodybuilding and oly lifting before that; if I train like everyone else I will get injured constantly. I have awful injury risk genetics. I need to be prescient of all of this and do more prehab/mobility than other people and stick to the very high rep ranges.
 

SOUR DIESEL

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^^^detailed log & great story brother ..i love it!! ..sub'd

BTW ..you look fantastic!!


"and stick to the very high rep ranges."

^^^how high a range are we talking brother?

.
 

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