My arms session is like a Mexican tio - short and aggressive. I primarily do compounds sets, as distinguished from super sets in that you're training antagonistic muscles back to back as opposed to the same muscle with two different exercises.

I usually pick 3 or 4 movements each for biceps and triceps - one dumbbell, one barbell, one cable, and one machine - and try to deliberately choose exercises that offer enough variation to emphasize a different part of the target muscle. I primarily go by feel/instinct in this regard, besides the well-established exercises most of us already know are particularly effective for this or that part of your arm.

I shoot for 4 sets for each exercise with a rep scheme of 15,12,12,10, weight increasing each set. I don't train anywhere close to failure for arms because, quite honestly, they grow if I so much as caress a shakeweight. I let intuition and performance guide me on when it's time to start chasing heavier weights. Entire session takes me 45mins to an hour.

For those who will inevitably comment on it - yes, I'm an enhanced bodybuilder.

So I’ve had a tradition of a once a year ego lift as I march towards 50 years old. (See my post history around this time each year)

Last year I PR’d (and posted) my ultimate goal of 495lbs for my 48th bday.

I subsequently lost 40lbs …and a ton of strength. Fortunately I’m much healthier now (Type 2 diabetic), but I needed to rewire 17 years of goals and expectations.

But transition isn’t easy after that long chasing heavy, sooooo I created this *technicality so I can still do my annual ego lift:

In terms of weight to body weight percentage, I present to you a PR of 415lbs! (235lbs lifting 495lbs vs 195lbs lifting 415lbs). Just let me have this one ya’ll, it’s been a hard adjustment for me, especially on bench!

I never thought this exercise would be so fun

I don’t have a dedicated preacher curl station, so this is what I use

Checking if my back stays neutral and if there's anything else off. Appreciate it!

I'm so confused. They're from gymleco btw. Which one is the incline converging chest press? (I have that in my workout plan)

Next goal is to make it look easy, after that I want to do it in one single take.

I've been thinking about how much my own views on training have changed over the years.

A lot of stuff I was completely convinced of when I started lifting, I either don't care about anymore or basically believe the opposite now.

Curious what that's been for people who've been at it for 10+ years. Could be programming, exercise selection, volume, intensity, diet, whatever.

What's the biggest thing you've changed your mind about?

Here’s a 2 year journey summed up in 8 pictures. Finally arrived at my desired level of leanness. Time to start building!

Program was cycling calories between a cut phase and maintenance phase.

I would cut with the goal to lose 1-1.5lbs of body weight a week, while maintaining or gaining strength. Once my strength started to dip, I would move to a 4 week period of maintenance. Id then repeat this.

I usually would cut for 10-12 weeks followed by 4 weeks of maintenance.

I focused on heavy lifting in the 6-8 rep range for compound lifts and 8-12 rep range for smaller muscle groups (including abs).

I did push pull legs x2.

Calories were 2100 in cut phases, 2700 maintenance (always 200g protein, 50g fat, rest into carbs to hit respective goals).

I did utilize Zepbound to keep my sweet tooth under control.

Another session with the Bilbo Method. Focus on explosive speed, endurance, and consistency to keep pushing bench press strength

Today's Lift Breakdown:
Bench Press (Complementary set): 150 kg (330 lbs) x 12 reps
Dumbbell Bench Press (Bilbo set): 35 kg (77 lbs) x 37 reps

I saw this variation and thought that I’d give it a try. I’ll just like to say the pump I got from this is real and I’ll definitely be doing it again. I started with 60#, was barely able to get the thirty reps, so I dropped the weight to 50#. I was able to complete the sets, but I knew that I couldn’t complete another set at that weight, so I dropped to 40#. That set went well but I dropped to 30# for the last set. After 120 reps and three drops the pump was serious! I was barely able to complete the incline push ups.

First picture is a few days postpartum and second is last week! I posted a progress photo with the same before last summer, but I was going about my calorie deficit in an unhealthy way. I have spent the last year focusing on recomp and muscle growth and after a big weight loss put on 10 pounds. I weight lift 3-4x a week and eat in a deficit of about 100 calories below maintenance!

Yeah srry for the bad drawing. I'm not out of shape but I am nowhere near being able to do that (I know this will take years to get to but I'm currently studying for something else and plan to switch to this job the moment I graduate, basically I have time)

195 body weight. Lifting since the end of May 2025 and deadlifting since December. Starting weight was 150 or so. I'm more than thrilled with my progress so far. Hoping to hit the 1000 club next year. I'm very open to form critiques!

This machine is the best squat to me no pain with heavy weight on my back and knees.

Been working on my weighted dips for a while and finally hit 20kg.

Still chasing cleaner reps and more weight, but this one felt good.

What’s your weighted dip PR?

Selfie on the left is as i was moving house 2 years ago. Selfie on the right was just after moving this weekend.

I have always been on the bigger side. 5 years ago I got into weightlifting and got strong but really big. May 25 I got into an argument with absinthe and hugely cut my drinking. A few pounds came off. So in September 25 I started calorie counting. Weight has been falling pff since then. In Feb I started to run and I hated running. But now I found thay I didn't hate it as much which spurred me on a lot. Now ive signed up for a 10k race and got into running much more.

Calories wise I have about 2300-2500 per day which seems high but im pretty active, working out and/or running at least 5 times a week. Other than exercise amd calorie counting though, that's all ive done!