Official: RM.C Fitness Competition - 2nd Edition

If you're trying to gain muscle mass. Carb Load before a workout - do a heavy workout (big weight less reps), and get some protein in you right away. Do doubles at the gym.

Stay away from protein shakes that are like 50g because your body won't use it - it'll store it, and turn it into fat.

It starts with the diet, man. Eat red meat. that's key.

Thank you, sir. I appreciate that. Unfortunately Just Polished entered the tournament looking like my end result, lol.
I only was in the gym, 1 day, on some free trial too, haha. Only doing calisthenics and dieting right.

Good luck hardkore hope you get at them results! Have you tried counting your calories and macros to make sure you're getting enough for weight gain?


Me So Far:

thank u @Noodles and @Resilient. for your feedback

Resillient.: I'ma def eat a bunch of carbs before my workouts now. as whack as it sounds, i kinda go into a work out around mid-day and i don't take a pre-workout drink or a pre-workout meal. i normally drink a fruit and whey protein smoothie after my workout and eat somethin like a big ass chicken salad sandwich or a turkey sandwich.

Noodles: nah, i haven't been counting calories and been that precise with it. tbh, i just try to eat at least a pound of each portion per meal (like a pound of baked chicken breast, a pound of rice, a pound of green beans, etc.) i also try to get in one protein-packed veggie/fruit smoothie per day too. i know i need to eat more than the average intake of calories per day but i need it be healthy, protein-packed foods. me not liking simple things such as cheese and peanut butter do kill me though smh.

lookin good bro. sucks that just polished already has the physique you're pursuing, but as long as u reach your goal then u should be aight.

Monday Motivation

4 weeks left. Where do you stand?

Legacy. Our time on this planet is indeed brief. In many cases, it is not only short but brutish—filled with seemingly endless struggle and stress. At many points, we fight just to get by, so caught up in grinding the gears of the world’s machine that we are without the luxury to step back and assess our own lives from a measured perspective of self-reflection. Time pushes ever forward, and before you know it, hours become days, weeks become months, years become decades. And what do we have to show for it? Forever living for the weekend, we do the dance of decent society and over time we lose sight of the priceless value of each day. We forget that this fleeting time we have here can only amount to as much as we’re willing to invest. What we must be aware of is that our words and actions, our good deeds and that which we create, do not have to end when we do. They can live on forever in the hearts and minds of those we touch during our short time here. Each day and moment, every action, can be as profound, or conversely, as meaningless, as we decide them to be. Each life we affect only as positively impacted as the time and care we take to do so. Perhaps there is an inordinate amount of ego or arrogance involved in this mode of thinking. But if we don’t take our own lives seriously and personhood personally, what is there that is truly worth caring about? Like I said, our moments on this plane are finite. The only shot we have at immortality is to build a legacy so big that it lasts forever. To create something so real and lasting that those who come next must tend to it and carry it on, living up to its lofty standard. We certainly can’t live forever, but we can sure as hell try. And in this great, yet beautifully futile effort, can be found our legacy.

All this squatting caught up with me. Think I'm dealing with a hip flexor injury smh.


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Damn Screech, cheers to a healthy recovery man.

Thanks bro appreciate that. I'm about to put in that work with elastic bands and get over this minor setback ASAP.


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July 25
Standing OHP
65% 95 5
75% 115 5
85% 125 5, 4

5 wide pull ups

Explosive military press
75 x 10
3 close pull ups
95 x 10
5 close pull ups
95 x 10

Dips
5 chin ups
10 dips
5 chin ups
5 dips
5 chin ups
5 dips
3 chin ups
3 dips
3 chin ups
3 dips

Chest Supported Row
80 x 15
45 x 20
90 x 10
100 x 8
55 x 20

SA DB Push Press
45 x 10 ea
45 x 10 ea
45 x 10 ea

Chest supported Reverse flys / alternating curls
10lb x 10
40db x 10 ea
10lb x 10
40db x 10 ea
10lb x 10
40db x 10 ea














July 27
Squat
65% 155- 5
75% 175- 5
85% 205- 8, 5

Box Squat
135x 10
175x 10
205x 10

BB Good Mornings
45x 15
85x 10
95x 10
115x 7
85x 10

Front Squat Heel Raised
135x 10
135x 10
95x 10
115x 13

Bulgarian Split Squat
BW- 10each
BW- 10each
BW- 10each
BW- 10each

DB Goblet Squat / Reverse Crutches
65DBx20
20 crutches
85DBx10
20 crutches
65DBx20
20 crutches
85DBx10
20 crutches















July 29
Bench Press
Warm up 135x10
70% 185x3
80% 205x3
90% 225x 3, 3

Explosive BP
135x10
155x10
155x10

Low incline DB press
40DBx20
50x15
55x10
55x10
65x6

DB SA Row
55DBx20ea
55x20ea
60x13ea
65x10ea
70x10ea
75x10ea

DB Close-Grip Press
40DBx15
50x15
50x15

DB Lateral Raise / Hammer Curl
20DBx10 / 40DBx10ea
20x10 / 35x10ea
20x10 / 35x10ea

DB Shrugs
60DBx20
75x15
85x13
















July 30
Deadlifts
70% 225 x 3
80% 265 x 3
90% 305 x 4, 5

Sumo Deadlifts
155x10
155x10

FFE Reverse Lunge
(Using 3 45 plates to stand on)
25DB x 10 each leg.
25DB x 10 each.
25DB x 10 each.
25DB x 10 each.

Glute Hamstring Raise
25plate x 20.
25plate x 20.
25plate x 15.
BWx20.
25plate x

DB side bend
45 x 20each
x 5

DB swing / Reverse Crunches
50DB x 10
20 crunches
x 5

Yayo, how long it take u to do all that shit during a session?

i took the day off yesterday, I was tired as all fuck

those were 4 days of work outs, im usually in the gym for bout 1:15-1:30 horas

im getting faster at it, lotta work outs i had to watch videos to make sure im doing em right during training which took some time

@Cire why dont u do the same program Im doing ?????

what programs that?

I havent been to the gym since friday...

Fucked my ankle up...I haven't ate enough since then either, I need to get back on the grind.

Go Here and put the heaviest u do for Bench Press, Dead Lifts, Barbell Squat and Over Head Press.

http://www.exrx.net/Calculators/OneRepMax.html

This will predict your One Rep Max and give you %..

Mr. Olympia is in 10 weeks. This is who I'm rooting for.

This is an OFF-SEASON Performance... he's HUGE here, you should see him shredded up. Finished 2nd place last year to Phil Heath.

dudes massive man

Yayo im a took a look @ that shit.

got ball tonight, lifting like blake griffin tommorow

I was reading about last years Mr. Olympia a couple weeks ago and learned who Kai was, dude is an absolute monster.

Can anyone find me that song in the vid?!?! The original is awesome but I cant find this dubstep version anywhere.

Yayo has posted some great workouts man..

Not me


@zyclon B gas is the one he looked out for me, thanks tho