Emperor Black / EF3 / Spartan - Bjays Journal

Journals - Major Programs
#1

„Emperor Black will help you achieve absolute greatness through the development of an incredible sense of discipline and an intense focus on your goals“

Hack your mind through your body

Radically changing your body can help you change your emotional state.
This works mainly in the short term, but the change I am aiming for will have long-term effects.

I have lost my drive in the last few months. I stopped working out and lost 5kg of pure muscle mass.

I am on the thinner side and tend to lose weight very quickly. On the other hand, I have always found it very difficult to build muscle. I had to fight hard for every gram.

However, this did not only affect my training successes. I procrastinate in pretty much every area of life. I live my life like this and that’s how the days and weeks go by.

Time is too precious to waste like this.

Discipline

There is a lack of discipline these days. Everyone wants to do only what he feels like. But only a few do what needs to be done. Do you feel good? Great. Do you feel tired, limp or don’t feel like doing anything? Do the f*cking work.

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#2

My goal is to build momentum by starting to train again and this time not half-heartedly but with full commitment.

This looks like this:

  • Train 5 days a week. I will take an Upper / Lower / Push Pull Legs Split for it

  • 15 minutes Mobility / Flexibility routine in the morning and evening routine and improve my posture ( This is a very important point for me. I have been suffering from the consequences for years. Severe headaches, back pain, Forward Head Posture - doesn’t look pretty) One of the things I don’t want to do, but just have to do now.

  • Eat in a calorie surplus. I track every single calorie I eat. I will weigh myself every morning and calculate the average to see if I am eating enough. Goal to gain 250 grams per week.

  • Dont trink empty calories ! No alcohol, soda etc.

  • Go to bed at the same time every day so your body can adjust to the rhythm. I will track my sleep with an Oura ring. I’m still figuring out what the optimal amount of sleep is I need. I will start with 7:30h.

  • I will pre-cook my dinner. I do not like to cook. This will also be a challenge for me

  • Take a picture at least once a week

  • Breathing exercises to ground myself - Edge Breathing, deep belly breathing and 5-20-10 breathing

#3

Things I will avoid:

  • Random scrolling trough social media
  • Porn and masturbation ( monk mode )
  • Netflix
  • Newspaper and telegram groups. I already know that the world is crazy. I don’t need anyone to remind me every day. Direct your energy to the good things that help you grow.
#4

Today is my last wash out day. I will start with EB tomorrow and my training will start on Monday. I will also listen to Asc. Chamber here an there.

#5

Today was my first day of listening. Listened to EB for 5 minutes and Asc. Chamber 7 minutes.

Slept pretty bad last night and was quite tired all day. Now I have a headache again coming from my neck.

Otherwise it was an uneventful day

#6

What about ending any and all social media interaction (or use) for 90 days?

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#7

Good idea. Im not really using social media ( Insta, TikTok etc.) at the moment. What i mean with this is reading random journal entries without interacting or watch youtube videos for entertainment.

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#8

Day 3 of the stack. First day for Spartan and EF3.

Got up really well in the morning. I have set up my nutrition tracker sheet.
My starting weight is 76.3 kg with an estimated body fat of 12%.

I‘ve listened to both subs in the morning for 3 minutes.

#9

Slept only 6:13h. Note to myself: don’t watch darts wm till late night.

#10

I took an hardcore stim booster two days ago. While it was amazing for the workout itself it messed up my sleep completly. It puts you into complete fight mode. I have an very high resting pulse at night. An inner restlessness.

I’ve decided that this isn’t worth it. So i threw it away.

#11

What i noticed so far is that i have an increased apetite. By a lot. Im hungry all day.

#12

I really like how the stack feels. No recon or whatsoever.

Some small results:

  • My voice is getting deeper. Maybe deeper is the wrong word. More volume. Sometimes my chest is vibrating when i speak.

  • increased muscle pump during workouts

  • better Mind muscle connecting

  • My workouts are starting to be more fun again

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#13

After the first week of tracking my food and weight i lost 110 grams. For the next week i will increase my calories a bit.

#14

Never mess with Grea Thunberg. Lesson learned Andrew Tate