3/24/14
Upper body power

Weight: 173.7

DB rows:
80x8
100x6
120x5
130x5 x3 all raw

Pull ups:
35x8 x3

Lat Pulldowns:
160x10 x3

Flat bench:
45x20
135x8
185x5
205x5
225x5 x2
235x2

DB incline bench:
80x6
75x8 x2

DB OHP:
65x8
65x10

DB curls:
35x8
40x8 x3

Dips:
35x15
45x10 x2

Macros:
3,225 calories
64g fats
450g carbs
224g protein

3/25/14
Legs/cardio

Weight: 173.2

- Starting to feel weak as fack. I have been dropping weight every week and it's killing my strength. Today I was really busy and lucky I even got a lift in but I was out of it. Was thinking about my psych test and my head wasn't in the game. Happens I suppose.

- left hip felt a little weird. I think I was going way too low while squatting. I'll have to record soon for a form check. Just felt all over the facking place.

RDL:
135x8 x2
155x8

Squats:
45x10
95x8
135x8
155x6
175x8 x2

DL:
135x8
185x5
225x5
275x5
295x4 last raw set
315x3
315x4

Leg extensions:
90x8
130x8
150x8 x2
170x8

Lying leg curls:
80x8
95x15
110x8

Macros:
2,819 calories
65g fats
331g carbs
222g protein

3/26/14
Off day

- Think I'm gonna try to study and take the test to be a certified nutritionist. Costs a decent amount but something I am def interested in doing.

Macros:
2,559 calories
66g fats
249g carbs
266g protein

Been sick the last 2 days. Will update when I get better. Miserable ATM. Using my off day macros until I get better. Hurts like a bitch to even swallow food.

Almost better a few days ago my temp was like 99.8 so having a good recovery so far. Was selected to go to police academy so need to do a few things today otherwise I would have hit the gym light today. I'll start back up tomorrow.

First day back in the gym today I went light I ended up having the stomach virus.

Lost a total of 10 lbs in about a week. Today I weighed in at 163.8 and lost a decent amount of muscle mass. Should be able to gain it back these next two weeks now that I won't be starving myself.

Damn. Hope things get back on track. 10 lbs in a week is pretty crazy.

Yeah made gainz were lost. This is gonna be a tough road ahead of me. Not even sure what exactly to eat today. Blah.

4/6/14
Calories burnt: 2,350
Lower body hypertrophy

Weight: 168.6

- Aight, so I'm 100% better and recovered, pretty thrilled about it. I am back to on my regular diet and I gained 5 lbs in 2 days. Must be all that water weight packing back on now. In any case I need that chit back so I'm happy about gaining a lot of weight back at once. I'm not sure what my body makes of such extreme changes but it will even out soon enough. My body must be confused as fack with the sudden weight training and huge increase of food.

- Going pretty light for now until my body adjusts which should be pretty soon. Do not want to over-do it especially today on legs. I know I have a long week ahead of me.

- Started police academy and this will be my second week in it. We were practicing handcuffing techniques and I cuffed this skinny kid a bit too fast and almost facked up his bone on his wrist. Almost felt bad as he yelled ouch lol.

- Took on 10 nutrition clients just for practice and to start getting my name out there. Don't know if I am going to pursue this or not but it's worth the jump start imo. Gonna have to quit one or two jobs, I am doing way too much currently.

Squats
45x8
95x10
135x12 x3

DL:
135x5
185x5
225x5
245x5 x2

Hack squat close stance:
90x12 x3

Leg extensions:
70x15 x3

Seated leg curls:
90x10 x3

Lying leg curls:
80x12
95x12 x2

Macros:
2,920 calories
66g fats
354g carbs
232g protein

A 168lber handcuffed a skinny kid???

Tellmemore.jpeg

Correction
Skinny fat kid

I will update when I get some of my strength back. This is honestly embarrassing.

Weight: 170 lbs

Aesthetics Update

I know I rarely been updating and to be honest I won't have time to keep up this log for the time being. I will fit it in when I can but it is very tough but I am graduating police academy soon so that will free up some time. Getting sick messed everything up, it was very tough to decide what the best action to take after getting sick because I went from 173 lbs to 163 lbs which is less weight than what I ended my cut last year with. I lost a ton of muscle mass and looked "flat" (imo). I gained some weight back by sticking to the same macros and cutting majority of my cardio. I went against what my coach said because I felt I could get away with doing less cardio and I wanted to get back my muscle mass and gain some weight. So, now i'm back up to about 169 lbs and hopefully i'll gain 2 lbs this week and build some strength then go back to the high cardio volume/cut grind.

Since I haven't been updating much I feel I owe you some noodz at least for following my progress, so here ya go:

End of bulk @180 lbs



Before getting sick @173 lbs



First gym session after being sick for week and half @163 lbs



Today @169 lbs

Dem veins.

glgl bro.

Looks the same

Lifts the same

Weighs the same


Only difference is wether there is a pump or not. Sorry bro, time for upperbody maintenance for life.

ty brah
finally getting some nice vascularity

You mean in comparison to last year? I was a ton stronger last year lol. Your whole post reeks of bull****. Also, in all the pics I did have a pump. I take all my pictures after my workout.

Pic 1 pump
Pic 2 no pump
Pic 3 no pump
Pic 4 pump
Pic 5 pump


Sorry bro, I am a master of pic pump. Can't throw me off.

Okay but let's assume they all have pump. Fine. Still look the same. Only difference is wether you zoom in or not. Welcome to H&F. You have officially contracted the SALTS. Patient #143. The cure is getting fat. Bulk up to 210. Another cure is steroids. I have been examining patientzero to try and find a natural nonfattening solution. High volume for a decade may possibly work since patientzero loves time off and deloads. That's all I got. 10 hours of gym a week for 10 years.

It's referred to as the "Dyson / Snitch Observation".

All the pics have pumps, the only difference is how big the pump is. Like I mentioned, I take the pics after my workouts. It's pretty clear I look better in the 169 lbs pics, maybe not in comparison to last year but it's still super early in my cut. I am 25 years old and this is my 2nd year taking lifting and nutrition seriously. How can you honestly say this maintain bs? Obviously, I wasn't going to make serious gainz in one season. We both know a few lbs of LBM is a solid accomplishment. My back, traps, biceps, legs all look like chit and are extremely under developed. I am not going to maintain or go on a huge bulk. I am going to get to 5-7% bodyfat then do a mini bulk to 10-11% bodyfat then repeat. See how I look after that.

I'm sure you'll make one hell of a po-po.
Fit right in.

Looking pretty good imo.
Bulk now.

180 looks best. 190 would look even better. Do not cut or maintain. Bulk. Pasta and rice for life.

Pretty much agree; I'd be pretty happy with how I looked at the end of your "bulk" (either that or I have body dysmorphia disorder, which I guess is quite possible).

190 might be a bit much natty, though.

Was the first part sarcastic? Can't tell lol. Thanks and I just started cutting only 6 weeks in but cut down on cardio so I can gain a few lbs then continue my cut.

I'm still cutting for now until I get low body fat then not sure what I'm going to do after that. I hate bulking because it's generally not healthy to do and discourages me from doing cardio. I would surely be one fat *** if I hit 190 lbs lol.

BDD often co-occurs with social withdrawal and social isolation. Sounds pretty accurate, stay safe bro.

No way I'm getting to 190 lbs unless I go the fast food route.