Front Barbell Squat:
95 lb x 5 reps (+50 pts)
145 lb x 5 reps (+70 pts)
145 lb x 5 reps (+70 pts)
145 lb x 5 reps (+70 pts)

Barbell Deadlift:
225 lb x 5 reps (+106 pts)
275 lb x 5 reps (+148 pts)
325 lb x 3 reps (+166 pts)
345 lb x 1 reps (+130 pts)
350 lb x 3 reps (+197 pts)
350 lb x 3 reps (+197 pts)
350 lb x 3 reps (+197 pts)
too lazy to log my warm up sets

Double Kettlebell Swing:
25 lb x 10 reps (+76 pts)
25 lb x 10 reps (+76 pts)
25 lb x 10 reps (+76 pts)

Weighted Glute Hamstring Raise:
10 lb x 8 reps (+97 pts)
10 lb x 8 reps (+97 pts)
10 lb x 8 reps (+97 pts)

Barbell Incline Bench Press:
45 lb x 10 reps (+34 pts)
95 lb x 10 reps (+48 pts)
135 lb x 10 reps (+63 pts)
135 lb x 10 reps (+63 pts)
135 lb x 10 reps (+63 pts)

Yates Row:
145 lb x 10 reps (+41 pts)
145 lb x 10 reps (+41 pts)
145 lb x 10 reps (+41 pts)

Dips - Triceps Version:
10 reps (+55 pts)
7 reps (+36 pts)
5 reps (+24 pts)

Pull-Up:
10 reps (+85 pts)
10 reps (+85 pts)
10 reps (+85 pts)

Walked up the stairs (in lieu of the elevator):
3 floors (+6 pts)
day 1 - Ironstrong.org transformation challenge

Double Kettlebell Swing:
25 lb x 12 reps (+78 pts)
25 lb x 12 reps (+78 pts)
25 lb x 12 reps (+78 pts)
25 lb x 12 reps (+78 pts)

Cuban Press:
45 lb x 5 reps (+18 pts)
45 lb x 5 reps (+18 pts)
45 lb x 5 reps (+18 pts)

Seated Bent-Over Rear Delt Raise:
10 lb x 10 reps (+8 pts)
10 lb x 10 reps (+8 pts)
10 lb x 10 reps (+8 pts)

Dumbbell Side Lateral Raise:
20 lb x 10 reps (+35 pts)
20 lb x 10 reps (+35 pts)
20 lb x 10 reps (+35 pts)

Pull-Up:
15 reps (+145 pts)
5 reps (+34 pts)
5 reps (+34 pts)

Dumbbell Bench Press:
75 lb x 5 reps (+79 pts)
85 lb x 5 reps (+90 pts)
85 lb x 5 reps (+90 pts)
85 lb x 5 reps (+90 pts)
95 lb x 3 reps (+68 pts)

Barbell Incline Bench Press:
135 lb x 10 reps (+63 pts)
155 lb x 5 reps (+61 pts)
155 lb x 5 reps (+61 pts)
155 lb x 5 reps (+61 pts)

Pendlay Row:
135 lb x 5 reps (+49 pts)
155 lb x 5 reps (+56 pts)
175 lb x 5 reps (+64 pts)
190 lb x 5 reps (+71 pts)
190 lb x 5 reps (+71 pts)
190 lb x 5 reps (+71 pts)
190 lb x 5 reps (+71 pts)
190 lb x 5 reps (+71 pts)

Power Clean:
135 lb x 3 reps (+39 pts)
135 lb x 3 reps (+39 pts)
135 lb x 3 reps (+39 pts)

Plank:
20 sec (+7 pts)
20 sec (+7 pts)
20 sec (+7 pts)

Walking:
1:16:00 || 4 mi (+157 pts)

Romanian Deadlift:
185 lb x 5 reps (+72 pts)
185 lb x 5 reps (+72 pts)
185 lb x 5 reps (+72 pts)
215 lb x 6 reps (+94 pts)
215 lb x 6 reps (+94 pts)
215 lb x 6 reps (+94 pts)

Sumo Deadlift:
180 lb x 2 reps (+42 pts)
255 lb x 3 reps (+83 pts)
255 lb x 3 reps (+83 pts)
255 lb x 3 reps (+83 pts)

Barbell Deadlift:
275 lb x 3 reps (+119 pts)
275 lb x 3 reps (+119 pts)
275 lb x 3 reps (+119 pts)
295 lb x 3 reps (+136 pts)
350 lb x 3 reps (+197 pts)
350 lb x 3 reps (+197 pts)
350 lb x 3 reps (+197 pts)
390 lb x 1 reps (+176 pts)
413 lb x 1 reps (+206 pts)
got my 3×3 at 350. went for a PR… nailed it. 4-wheel lift for da first time ever

Double Kettlebell Swing:
25 lb x 12 reps (+78 pts)
25 lb x 12 reps (+78 pts)
25 lb x 12 reps (+78 pts)
25 lb x 12 reps (+78 pts)
the t-shirt wetter

Power Clean:
115 lb x 5 reps (+43 pts)
115 lb x 5 reps (+43 pts)
115 lb x 5 reps (+43 pts)
still fuggin hate this movement. nothing feels less natural.

Barbell Squat:
45 lb x 10 reps (+37 pts)
95 lb x 10 reps (+52 pts)
145 lb x 5 reps (+61 pts)
195 lb x 5 reps (+86 pts)
220 lb x 5 reps (+102 pts)
220 lb x 5 reps (+102 pts)
220 lb x 5 reps (+102 pts)
270 lb x 3 reps (+115 pts)
270 lb x 3 reps (+115 pts)
270 lb x 3 reps (+115 pts)

Front Barbell Squat:
145 lb x 5 reps (+70 pts)
145 lb x 5 reps (+70 pts)
145 lb x 5 reps (+70 pts)

Dips - Triceps Version:
7 reps (+36 pts)
7 reps (+36 pts)
6 reps (+29 pts)
5 reps (+24 pts)

Running Stairs:
0:01:00 || Intense! (+12 pts)
0:01:00 || Intense! (+12 pts)
0:01:00 || Intense! (+12 pts)

Barbell Incline Bench Press:
45 lb x 10 reps (+34 pts)
95 lb x 10 reps (+48 pts)
145 lb x 5 reps (+57 pts)
165 lb x 5 reps (+65 pts)
165 lb x 5 reps (+65 pts)
165 lb x 5 reps (+65 pts)

Seated Dumbbell Shoulder Press:
50 lb x 7 reps (+36 pts)
50 lb x 7 reps (+36 pts)
50 lb x 7 reps (+36 pts)

Of course, it can be argued now that steroids, exogenous human growth hormone and exogenous testosterone themselves are mainstream. They’re in Olympics, they’re being used by Hollywood stars, by older guys, football players, baseball players, by underwear models, by asthma patients, etc. This is true. But in none of those cases do steroids produce visibly ridiculous changes that are so striking, they shape the perception of the entire domain.

And that’s the point, really. It’s not that steroids are killing bodybuilding - it’s that the guys who are at the top now are such heavy users that they’ve gone from having aspirational figures ot having cartoonish figures. It’s too much steroids. Arnold was aspirational, and the current champions are ridiculed outside of every circle beyond his own. Both generation of bodybuilders took steroids; why did one become a spokesman and the other become a punchline?

The truth is, perception and soundbites are what shape the public opinion of anything today. If a layperson took a 20-second look at a Mr. Olympia competition, he’d leave with his head shaking in disgust. This wasn’t the case in 1976 when Arnold was at the top of his game.

Perception 20 years ago: “This is awesome”
Perception today: “These guys are big, useless and unhealthy. It’s gross.”

I’d argue that the guys in the 1970s were much smarter than the guys today. Those guys “used” but were laser-focused on becoming heroes to the masses, not to themselves. The guys today are only in it for themselves and are willing to drag the entire sport of bodybuilding to the depths of ridicule, complicit with judges and supplement manufacturers (it’s manufactured food, after all), with the commensurate perception.

If the judges rewarded the aspirational physique rather than the “Mass Monster”, perhaps things would be different. Perhaps.

Chin-Up:
10 reps (+81 pts)
10 reps (+81 pts)
6 reps (+41 pts)
6 reps (+41 pts)
6 reps (+41 pts)
Hill Training:
0:45:00 || The Gods Hate Me! (+780 pts)

Light Walking (secondary e.g. commute, on the job, etc):
0:15:00 (+5 pts)
to and from the hill.

Bent-Over Rear Delt Raise:
10 lb x 12 reps (+18 pts)
10 lb x 12 reps (+18 pts)
10 lb x 12 reps (+18 pts)

Barbell Bench Press:
45 lb x 20 reps (+47 pts)
95 lb x 10 reps (+59 pts)
135 lb x 10 reps (+77 pts)
185 lb x 5 reps (+92 pts)
200 lb x 5 reps (+102 pts)
200 lb x 5 reps (+102 pts)
200 lb x 4 reps (+93 pts)
all working sets paused @ bottom. missed by 1 rep. staying here for a bit, chest feels destroyed skipping chest accessory.

Dumbbell Side Lateral Raise:
20 lb x 12 reps (+36 pts)
20 lb x 12 reps (+36 pts)
20 lb x 12 reps (+36 pts)

Cuban Press:
45 lb x 10 reps (+22 pts)
45 lb x 10 reps (+22 pts)

Pendlay Row:
135 lb x 5 reps (+49 pts)
190 lb x 5 reps (+71 pts)
190 lb x 5 reps (+71 pts)
190 lb x 5 reps (+71 pts)
190 lb x 5 reps (+71 pts)
190 lb x 2 reps (+48 pts)
doing pull ups while obese (like I used to do) is what I credit for having a near 1:1 bench/row ratio

Close Grip Chin-Up:
8 reps (+60 pts)
8 reps (+60 pts)
6 reps (+41 pts)
6 reps (+41 pts)

Think of your training and see if you have mental blocks that are stopping you. Some of my favorites, most obvious ones:

Avoiding weak spots - We’re all guilty of this. Weak spot training sucks. Why do 5 sit-ups when you can squat 325 pounds 10 times? Sit-ups aren’t sexy, fun, and they’re not even worth any points on Fitocracy. Unfortunately, a weak spot will eventually cause your lifts to stall, or your training to get less effective. A weak core will typically manifest rounded back squats or wobbly bench presses. Those lifts will stall while the body strengthens the core - without any direct work, this process of bringing up the core will take ages.

My abs have actually been cut open during surgery. I had an extremely weak core. I’ve made L-sit chins and sit-ups an actual part of my program, not an afterthought lift. I could do planks also, and I have in the past. If I ever get a weighted vest, I might add them again. PS - squats and deadlifts have increased meteorically since my core work has been taken seriously.

Refusing form adjustments to maintain a high weight - Another typical ego-driven self-imposed obstacle. You hit 3-plates on bench. Your bench range of motion is about 5 inches. Someone tells you to let the bar touch your sternum and presto, you can only bench 185. What do you do? Bench 315 like shit, of course.

Stop doing this. Using the full range of motion gives you more strength and more hypertrophy. If the bottom of your lift is easier, it’s more energy to lock it out.

Afraid of looking dumb - If you’re afraid to look bad, you’ll never try new lifts. You’ll never get your form checked. You’ll never do supporting / accessory work that needs to get done for “fear” of looking like a girl. Stop worrying what people you don’t even know will be thinking. YOU decide who has the power to influence your life and YOU give them that power. Giving it to people who don’t care about you and wouldn’t be at your funeral is YOUR problem and it’s rooted between your ears. Drop it.

Rationalization for shitty work - “I have a cold”. “Today was a tough day”. Etc. etc. You can bullshit others but you can’t bullshit yourself. You’ll know when you really should take an unscheduled lay-off, but deep down, you also know if you could have worked hard. Get a razor sharp appreciation for the difference between the two. Your mind is your judge.

Groupthink - All my life I’ve been told to eat 6-10 servings of grain a day, and eat a BIG breakfast and a small supper. This led me to develop atrocious habits that contributed to my obesity. I would eat my big, grainy breakfast and then binge again at night, when my body was used to being hungry. When I swapped out grains for fruits, and skipped my breakfasts, my body composition improved and my results skyrocketed. Later, with the advent of the Internet, I found out I had stumbled upon intermittent fasts and paleo-type nutrition. Had I not experimented though, I could have wasted another 4-5 years eating like crap, being fat, and not getting results.

Take ownership of your life - don’t delegate diet, training programs and lifestyle to anyone. You can delegate your portfolio to others with mutual funds, fine. It’s MER-rape but it’s less important than what you eat. Get to know your body and how it reacts and when it likes to be fed - and optimize these parameters.