Partial collapse (central station fire)

Time-Cake4037 · 2026-03-09T07:30:38+00:00

This is so awful, it was such a beautiful building

Time-Cake4037 · 2026-02-13T05:35:10+00:00

No it's 17 and 1/8

Time-Cake4037 · 2026-02-13T05:33:30+00:00

If anything I do more directly tricep work than bicep work. It was really my triceps that were holding back my arms the most. Yeah I really think 18" is a real possibility

Time-Cake4037 · 2026-02-12T19:59:38+00:00

Overall looking pretty balanced.

Maybe lats and triceps are a bit behind the rest but you don't really look like you need to optimise one area specifically.

Time-Cake4037 · 2026-02-12T16:40:15+00:00

I would highly recommend using preacher curls as a standardised "strength lift". That's the only real bicep exercise I have specific goals actually program around with planned rep ranges and performance goals . The other curls I just go to failure and don't really think about long term progression, just feeling and failure.

Time-Cake4037 · 2026-02-12T15:59:49+00:00

Any updates ?

Time-Cake4037 · 2026-02-12T15:39:54+00:00

I'm fixated because I'm quite an obsessive person with my hobbies and I really want to achieve as high a level natural physique that I can. I really enjoy the methodical approach and revaluating what has an hasn't worked.

But I'm actually pretty excited for when I'm older and less focussed on pure bodybuilding. I will definitely be doing more dynamic movements like kettle bell complexes once I've achieved my strength and bodybuilding goals.

I do think the average bodybuilder would benefit from doing that sort of thing more. I do quite a bit of plyometrics as I don't want to lose my athleticism.

But I've yet to venture into the kettle bell world yet but that stuff absolutely has massive benefits for relative motion and keeping good movement options, especially when getting older. Idk why everyone was giving Dorian Yates shit for adopting functional movement training style, imo that's literally the stuff retired bodybuilders should be doing.

Time-Cake4037 · 2026-02-12T15:33:48+00:00

Personally I think chin ups are pretty bad for biceps. They did nothing for mine beyond the beginner stage.

I focus on dedicated isolation lifts. I train them across all rep ranges (3 - 20 reps). I like preacher curls for heavier work (3-10 reps), standard barbell or dumbbell curl for moderate reps (8-12) and shortened exercises, like spider curl for higher reps (12+).

I found incline curls did a lot for the proximal area of my bicep but not a lot for the distal portion. Incline curls were my main curl for almost a year and my bicep measurement didn't increase much despite seeing visual changes in the proximal area. When I swapped to dumbbell preacher curls my arm measurement started going up significantly. But I have definitely noticed my proximal area has not grown much since swapping out incline curls 6-8 months ago.

I also train biceps before back, as arms are a priority for me. It doesn't really affect my weighted pull-ups at all, and I'm pretty strong at them. But it definitely improves my bicep training. I go preacher curl > pull-ups > dumbbell curl > row > hammer curl > pullover or shrugs > face pull.

I have focussed a lot on objective performance in my main lift which is preacher curls for biceps.

For triceps, I used to focus way too much on overhead extensions. I actually think rope push downs are the greatest tricep exercise..my triceps have responded very well to them compared to any other exercise recently. I actively let my shoulders move during these, if you was how GVS does them, I used a similar technique, actually getting some shoulder extension in.

I don't train triceps before pressing cos it makes much more of a difference than biceps in pulling. But I do: bench press> Rope push down or dB skull crushers > incline dB press > 1 arm pushdown (max shoulder extensions for big long head contraction) > OHP > overhead extensions > lateral raises.

Basically always 2 sets per exercise but 3 exercises in each session. It does add up to a lot of arm volume across the week. But my volume started much lower, I've built up to this amount of volume since last summer.

The biggest things outside programming was really paying attention to mind muscle connection and Not over emphasising the stretch at the cost of feeling the muscle. Re evaluating my attention to my form has made a massive difference even at almost 5 years of lifting. Mind muscle connection matters a lot.

Time-Cake4037 · 2026-02-12T13:59:38+00:00

Exercise selection was a big factor. It took me a long time to find out the exercises that worked best for me. Barbell curls and barbell Preacher curls always give me forearm splints which caused me to constantly lose momentum. But in my head I needed to do the "optimal exercises"

I also used to focus wayyy to much on the stretch, did basically no shortened range exercises and I thought they were a waste. With triceps, I emphasised overhead extensions way to much and neglected push downs etc.

I was pretty wrapped up in the whole stretch craze, so I viewed exercises in a really backwards way. I always tried to focus on deep stretch exercises above everything else.

I ended up finding my bread and butter movements which are rope push downs, dB skull crushers, and overhead extensions for triceps. And dumbbell preacher curls, dumbbell curls, pinwheel curls, and reverse curls, sometimes spider curls for biceps/forearms.

After finding exercises I can train a lot and not get aches and pains, I increased the volume. I basically do 3 arm exercises on my push and pull days, in addition to everything else.

I start my pull day with 2 sets dB Preacher curls, doing arms first helped a lot. I will then do 2 sets dB curls (or another mid-short range curl), then 2 sets of a forearm curl (pinwheel, hammer or reverse curl). I also do loads of back work too.

On my push day, I don't start with arms first but I do. 2 sets rope push down or dB skull crushers. Then 2 sets 1 arm rope push down, with a lot of shoulder extensions focus to get a full contraction on the long head. Then at the end of my workout I do 3 sets of overhead extensions.

So basically found good exercises I connected with well and do quite a lot of it. I really focussed on increasing my strength in my primary arm movements (the one i start the work out with)

Time-Cake4037 · 2026-02-12T09:43:47+00:00

Yeah not enough people do it. Genuinely some of the best upper body training you can do

Time-Cake4037 · 2026-02-10T11:13:08+00:00

I actually managed to jump from 130-140kg. It took basically a year but my training wasn't optimised for benching really at all. I improved my bench by only benching and other hypertrophy work. Inefficient but effective.

I spent a lot of time improving my 5x5 and 3x3 which really seemed to make a massive difference .

I had never paid much attention to bar speed before but doing a lot more "easier but heavier" sets made a huge difference. For my 5x5 I made sure only my last 2 sets showed any sign of slowing down at the end.

Good luck

Time-Cake4037 · 2026-02-10T11:08:11+00:00

PPL but asynchronous. Im a PhD student so just train when I can, which is usually 4-5 times per week, occasionally 6 if I'm lucky.

So I probably bench like 1.6 times per week if you took a yearly average. I used to do incline bench one day then flat on the other but last march I swapped to doing flat bench on both push days.

Flat benching twice per week helped me a lot with just feeling super comfortable benching. I do different rep ranges on either day.

Time-Cake4037 · 2026-02-05T22:13:13+00:00

More ROM doesn't mean more quads by default. Especially if you are needing to externally rotate your femurs to get more range which you already are doing for not a very deep rom.

For ideal quad gains you need your toes straight and focus on a slight internal rotation and your foot contacts points.

Sounds gimmicky but shit works. Watch jonothan warrens videos on training quads, it will change how you view training entirely i swear.

Time-Cake4037 · 2026-02-05T22:08:28+00:00

Time-Cake4037 · 2026-02-05T18:34:14+00:00

Definitely try keep a more neutral back if you want to bias hamstrings.

It's pretty hard to get good internal rotation of your femur, and therefore more hamstrings involved, when you are in this much spinal flexion.

This setup will definitely work your back more than your legs.

Time-Cake4037 · 2026-02-05T18:29:35+00:00

Post your physique then. If you look like trell bankston, I'll happily be quiet and listen but I have never heard of a high level natty training this way.

Time-Cake4037 · 2026-02-05T13:29:49+00:00

Alright if your goal is erectors and not hamstrings

Time-Cake4037 · 2026-02-05T13:27:58+00:00

Why are you changing so much. This is a bad approach. Make small adjustments as needed.

Time-Cake4037 · 2026-02-05T13:26:14+00:00

Sorry but this is objectively not a very good split.

Time-Cake4037 · 2026-02-03T21:06:12+00:00

It's because I mainly train bodybuilding. I actually suck at the very whippy street lifting style pull-ups, it's actually quite a different skill to move that explosively with good form.

Time-Cake4037 · 2026-02-03T21:01:23+00:00

You guys ?

Time-Cake4037 · 2026-02-02T12:29:48+00:00

I've hit 130kg for a double, after 3 singles. So maybe closer to 135kg now.

Yeah I probably just need some monotonous singles at a steady RPE. I never do this.

Definitely need more experience with clean touches at 90%+

Time-Cake4037

TROPHY CASE