Dips vs DB press: which actually builds a bigger bench?

Hit negatives pause at top small gains stack.

Legs felt like jelly after one set in the best way

It’s filling enough to replace a whole meal if you stack toppings right

Lower-back was giving a small warning sign today. Adjusted volume, pulled out risky lifts, and still had a killer chest/back day. Longevity > ego lifts every time.

Any better tips

Perfect mix of strength endurance and hypertrophy.

??

Advice the best

Protein oats, mug cakes, smoothies, and shakes that don’t taste like chalk.

Cable pushdowns + rope extensions + partials. Zero mercy, maximum pump.

Whey mug cakes hit protein goals fast

Greek yogurt and whey is instant high-protein treat

Labels to check, ingredients to avoid, and how to tell if a brand is actually legit.

Stir whey into coffee for quick protein

Today was a perfect reset day for alignment and balance.