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  1. #1
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    American Bro Training in Shanghai

    American Training in Shanghai
    Hey guys, I'm 31, American, a history teacher in Shanghai, China. Decided to keep up a new log to keep myself honest and focused with my diet and workouts. Been a long time supporter of bodybuilding.com and just getting back into logging and being active on this forum. Training style is a mix of bro split and functional movements. Definitely more interested in volume training and tight form than weight.

    Anyways, here's today's grind so far.
    Meal 1 - Egg, Spinach, Cheese on whole wheat wrap. Fresh mango and orange juice (500 ml). 1 animalpak.
    Meal 2 - ON protein bar, one banana.
    Pre-Workout - 2 scoops "The Curse"
    Meal 3 - Post-Workout - 2 scoops Whey Protein (Optimum Nutrition), 2 tsp peanut butter
    Meal 4 - Grilled Lamb and Chicken Kebabs, Vegetables, 1 diet coke
    Meal 5 - Greek Yogurt mixed with handful of nuts
    Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

    Workout
    Shoulders and Arms

    Warm Up *stretching, dynamic movements and 50 pulls ups/chins (10 sets of 5*)

    Strict Double KB Press (KG)
    24'sx8
    24'sx8
    24'sx8

    Superset Face Pulls and Kettlebell High Pulls
    3 sets of 8 Reps, using 24kg KB

    Superset Paused DB Laterals with Paused Band Pull Aparts
    3 sets of 8 Reps

    Machine Preacher Curls
    30kgx6 reps, 3 sets

    Rope Tricep Extensions
    3 sets of 8 reps

    DB Curls
    12'sx8 reps each side *paused and curling one side at a time*

    Tricep Pressdowns SS with Paused Push Ups
    3 sets of 8 reps

    Finished with some stretching and recovery work.
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180003183&p=1635918623#post1635918623
    New Shanghai Log!

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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  2. #2
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    Leg Day

    Meal 1 - Egg, Spinach, Cheese on whole wheat wrap. Fresh mango and orange juice (500 ml). 1 animalpak.
    Meal 2 - Greek yogurt and handful of nuts
    Pre-Workout - 2 scoops "The Curse"
    Meal 3 - Post-Workout - Turkey/cheese sandwich on whole wheat with mustard. pickled vegetables on the side
    Meal 4 - Quinoa Rice Crackers topped with peanut butter, cinnamon, honey. one banana. 250ml whole milk.
    Meal 5 - ON protein bar
    Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

    Training
    Front Box Squat (one second pause)
    barx6, 40kgx6, 60kgx6, 70kgx6, 80kgx6, 90kgx6, 100kgx6

    KB Front Squats
    24'sx8
    24'sx8

    Low Cable Pull-Throughs
    3 sets of 15 reps

    KB Split Squats
    3 sets of 8 reps

    Machine Leg Press *slow negatives*
    3 sets of 12 reps

    Calf Press
    3 sets of 8 reps

    Bodyweight Calf Raises
    100 Reps

    Core Work - mix of leg raises, swiss ball crunches, cable crunches
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180003183&p=1635918623#post1635918623
    New Shanghai Log!

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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  3. #3
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    Off day today.

    Diet
    Meal 1 - 2 scoops whey, 2 scoops PB 2, dash of cinnamon. 1 banana. 1 animalpak.
    Meal 2 - Vegetables mixed with egg, grilled pork, broccoli, white rice.
    Meal 3 - Turkey, Cheese, Lettuce Whole Wheat Wrap with Mustard and pickles.
    Meal 4 - 3 Egg and Cheese Whole Wheat Wrap. One Orange.
    Meal 5 - Greek Yogurt
    Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180003183&p=1635918623#post1635918623
    New Shanghai Log!

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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  4. #4
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    Chest/Tris day today.

    Diet
    Meal 1 - 2 scoops whey, 2 scoops PB 2, dash of cinnamon. 1 banana. 1 animalpak.
    Meal 2 - Lots of vegetables, grilled shrimp, and rice.
    Meal 3 - Preworkout - 1 ON protein bar/2 scoops The Curse
    Meal 4 - 3 Egg and Cheese Whole Wheat Wrap. One Orange.
    Meal 5 - Greek Yogurt
    Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

    Training

    Flat DB Press (feet on bench, after every set do 8 band pull aparts)
    20'sx8, 24'sx8, 28'sx8, 32'sx8, 36'sx8, 38'sx8

    Dips/Push Up Supersets
    3 sets of 8 each

    Machine Chest Press *pump style, no lockout*
    3 sets of 12 reps

    Cable Flyes *pump style, trying to not lose tension*
    3 sets of 12 reps

    Cable Pushdowns *using 2 d-handles*
    3 sets of 12 reps

    DB Skull Crushers *3 second negatives, trying to really feel the muscle*
    3 sets of 8 reps

    Finished with a couple sets of calf presses and 20 minutes high incline walking.
    Last edited by SuicideGripMe; 04-13-2021 at 06:04 AM.
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180003183&p=1635918623#post1635918623
    New Shanghai Log!

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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  5. #5
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    Back/Bis day today. Was going to do some Dorian Deadlifts or Rack Pulls but area was being used.

    Diet *was running around a lot today so I had to rely a lot more on supps*
    Meal 1 - 2 scoops whey, 2 scoops PB 2, dash of cinnamon. 1 banana. 1 animalpak.
    Meal 2 - Lots of vegetables, grilled pork, and rice.
    Meal 3 - Preworkout - 1 ON protein bar/2 scoops The Curse
    Meal 4 - 2 scoops whey, one banana
    Meal 5 - Chinese Hot Pot Soup(beef with lots of vegetables)
    Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

    Training
    *Warm up with 50 pull ups (10 sets of 5) and dynamic movements*

    DB Rows on Rack *each side*
    20'sx5, 24'sx5, 28'sx5, 32'sx5, 36'sx5, 36'sx5, 24'sx12

    Cable Pullover
    3 sets of 12 reps

    Double 16 kg KB Giant Set *not crazy heavy at all but good met-con style*
    3 giant sets, 6 reps each (dead double clean from floor, double suitcase row, RDL, Sumo RDL)

    Straight Bar Cable Rows
    3 sets of 10 reps

    Machine Pulldowns
    3 sets of 12 reps

    Alternating DB Curls *slow negatives*
    3 sets of 8, using 12 kgs

    EZ Curl Bar Curls *curl to half point, pause, then complete lift*
    3 sets of 12

    Finished with weighted hypers, hanging leg raises, and crunches.
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180003183&p=1635918623#post1635918623
    New Shanghai Log!

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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  6. #6
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    Off day!

    Diet
    Meal 1 - 2 scoops whey, 2 scoops PB 2, dash of cinnamon. 1 banana. 1 animalpak.
    Meal 2 - Lots of vegetables, grilled pork, and rice.
    Meal 3 - 1 ON protein bar
    Meal 4 - chicken curry (coconut) with rice, dessert - orange
    Meal 5 - Greek yogurt, handful of nuts
    Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180003183&p=1635918623#post1635918623
    New Shanghai Log!

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
    Reply With Quote

  7. #7
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    Yesterday's workout and diet.

    Meal 1 - Greek yogurt, handful of nuts, one banana. 1 animal pak
    Meal 2 - lots of vegetables (bok choy, cauliflower), grilled pork neck, rice
    Meal 3 - 2 scoops "The Curse", 1 ON protein bar
    Meal 4 - Steak and Peas
    Meal 5 - Greek Yogurt, handful of nuts, handful of blueberries
    Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

    Workout
    Shoulders and Arms

    Warm Up *stretching, dynamic movements and 50 pulls ups/chins (10 sets of 5*)

    Dead KB Snatches (similar to olympic style, not swing) *really seems to help my posture, not a difficult weight but just feels good*
    16kgx8 each side

    Strict Double KB Press (KG)
    24'sx8
    24'sx8
    24'sx8

    Superset Face Pulls and Kettlebell High Pulls
    3 sets of 8 Reps, using 24kg KB

    Cable Laterals
    3 sets of 12 reps

    Machine Preacher Curls
    30kgx8 reps, 3 sets, 1 drop set

    Rope Tricep Extensions
    3 sets of 8 reps, 1 drop set

    EZ-Bar Curls
    20 or so reps alternating bottom half-reps and full reps. Really just going for long set with pump using 20kgs.

    Finished with some stretching and recovery work.
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180003183&p=1635918623#post1635918623
    New Shanghai Log!

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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  8. #8
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    Today's workout...

    Meal 1 *pre-workout* - 3 eggs and cheese on whole wheat wrap, handful of mixed nuts, handful of blueberries, 1 animalpak, 2 scoops the Curse.
    Meal 2 *post workout - Tuna on whole wheat wrap
    Other meals coming later

    Training
    Front Box Squat (one second pause)
    barx6, 40kgx6, 60kgx6, 70kgx6, 80kgx6, 90kgx6, 100kgx6, 80kgx10

    KB Front Squat/Sumo DL superset *performed slow squats then immediately into DL's*
    16'sx8
    16'sx8
    16'sx8

    Deadstop KB Swings Superset with KB RDL's *8 swings then 8 RDL's*
    24kgx8
    24kgx8
    24kgx8

    Singe Leg Extensions
    3 sets of 12 reps

    Lying Leg Curls
    3 sets of 8 reps

    Calf Press
    3 sets of 8 reps close stance
    3 sets of 8 reps medium stance

    Core Work - mix of leg raises, swiss ball crunches, cable crunches
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180003183&p=1635918623#post1635918623
    New Shanghai Log!

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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  9. #9
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    Chest/Tris day today.

    Diet
    Meal 1 - Greek Yogurt with raspberries and blueberries, handful of nuts. 1 animalpak.
    Meal 2 - Lots of vegetables, grilled shrimp, and rice.
    Meal 3 - Preworkout - 1 ON protein bar/2 scoops The Curse
    Meal 4 - tuna wrap on whole wheat with mustard, side of pickles.
    Meal 5 - Greek Yogurt with raspberries and blueberries, handful of nuts
    Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

    Training

    Flat DB Press (feet on bench, after every set do 8 face pulls)
    20'sx8, 24'sx8, 28'sx8, 32'sx8, 36'sx8, 38'sx8 dropset with 28'sx8 *this kicked my butt hard*

    Dips/Push Up Supersets
    3 sets of 8 each

    Machine Flyes *pump style, no lockout*
    3 sets of 12 reps

    DB Squeeze Press
    3 sets of 12 reps using 12kg DB's

    Cable Pushdowns *using rope pulls*
    3 sets of 8 reps

    Finished with a couple sets of calf presses.
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180003183&p=1635918623#post1635918623
    New Shanghai Log!

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
    Reply With Quote

  10. #10
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    Back/Bis day today. Was going to do some Dorian Deadlifts or Rack Pulls but area was being used.

    Diet *was running around a lot today so I had to rely a lot more on supps*
    Meal 1 - greek yogurt mixed with raspberries and blueberries. 1 animalpak.
    Meal 2 - Lots of vegetables, grilled pork, and rice.
    Meal 3 - Preworkout - 1 ON protein bar/2 scoops The Curse
    Meal 4 - steak and salad
    Meal 5 - greek yogurt mixed with raspberries and blueberries.
    Pre-Sleep Stack - Cranberry Extract, Fish Oil, L-Arginine, Yohimbine, Vitamin-D, Horny Goat Weed, and Maca

    Training
    *Warm up with 50 pull ups (10 sets of 5) and dynamic movements*

    Double KB Power Cleans
    3 sets of 24's for 5 reps

    DB Rows on Rack *each side*
    28x8, 32x8, 32x8, 32x8

    Machine Pulldowns
    3 sets of 8 reps

    Double KB Deadlifts *slow negatives*
    3 sets of 24's for 12 reps

    Cable Pullover/Cable Row Superset
    3 sets of 12 reps

    Alternating DB Hammer Curls
    3 sets of 8 reps

    Incline DB Curls
    3 sets of 12 reps

    Finished with swiss ball crunches and hypers.
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180003183&p=1635918623#post1635918623
    New Shanghai Log!

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
    Reply With Quote

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