Classic Physique Offseason Log

12/22/2025 upper

incline paused: 80kgx10x3
paused chins (pause at top): bwx10, 8, 8 around 109-110kg gym weight
hammer strength high rows: 1.5ppx10, 8 6 +1 all on right side, also paused
pushdowns: 115kgx15, 12, 10
preacher curls: 80x20, 15, 12
delt raise machine: 3 sets
 
You could open up alot more on your double bicep shots.. Elbows look flared but you don't seem to be pushing the chest out as much as you could.. That alone will fix your taper and make lats look better..

Think flat like paper, wide as possible push chest forwards..
 
You could open up alot more on your double bicep shots.. Elbows look flared but you don't seem to be pushing the chest out as much as you could.. That alone will fix your taper and make lats look better..

Think flat like paper, wide as possible push chest forwards..
Yes I think you're right. I need to work on my thoracic mobility and push chest out more.

12/24/2025 lower
Belt squat: 3ppsx18, 12, 10
paused sldl: 110kgx10x3 short rests
leg extensions: 3 sets failure forgot weights/reps
lying ham curls: 38kgx12, 32kgx12x2

12/26/2025 Push
Incline paused barbell: 85kgx8,8, 10
nautilus selectorized press: 3 sets of 12 omg this machine is amazing... only one gym has it though and their free weights are bad.
nautilus machine fly: 3 sets of 12
Delt riases: 4 sets failure
Pushdowns: 4 sets failure

I'm moving in the next few days so workouts might be a bit light as I need to put my energy toward house hunting and actually packing up and all that. Particularly tomorrow's leg workout I'll probably end up off program going lighter.
 
Damn, another PRC Expat.

Nice log, in for the follow.
you're here too?! cool man. Yeah foreigner numbers in China going up post covid as its harder and harder to get ahead in western economies and you can live a comfortable upper middle class life here with minimal qualifications and lots of businesses competing for you as an employee insures you're never going to be badly mistreated by employers (although i was by my most recent one, but they're a hong kong company as opposed to a mainland company and western foreigners are lower on the totem pole than HK citizens for them)
 
China is also really rapidly developing as a "bodybuilding country". An acquaintance of mine, Aaron Burke, lived here for 4 or 5 years, then thailand, then America for a year but he got kicked out because he needed to earn ifbb pro status to get a professional athlete visa, then back to Thailand for a few weeks, then him and his wife said "yeah...fuck this, back to China."

The amount of bodybuilding specific gyms, food prices, gym culture, # of active competitors, and economic opportunities for athletes here has surpassed Thailand by a big margin. Nobody would have seen that coming just 5 years ago. The recent Huanji Beijing pro was one of the best pro shows of the year; they're just really on top of things as far as high quality free ad-supported live streams, stage lighting, athlete treatment, production quality, and HYPE.

It's maybe a bit less popular where I am in southeast China and more popular in Jiangsu+north China, however.

The going rate for personal training at a commercial gym is around $56/hr (trainer takes between 50-75% of that) and many gyms allow independent trainers where you pay the gym $14 and can charge whatever price you like to your client. It's not uncommon to charge around $70 if you're an amateur competitor.
 
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