Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 110

I doubt core exercises will do much for his aesthetics. Picking up and putting down objects that are actually heavy, and use the whole body, however, I think will.

Quote

09-25-2015 , 07:56 PM

#2727

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Wtf at megabulk. Whyyyyyy?!??

Quote

09-25-2015 , 08:52 PM

#2728

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Ty guys but truth is I don't look much different then my second cut of getting down to 159ish. Likely worse. Need to get back to +expectedEV.

Quote

09-25-2015 , 08:54 PM

#2729

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Soulman

Wtf at megabulk. Whyyyyyy?!??

Lean megabulk. Gotta keep the fat intake low.

Quote

09-25-2015 , 10:04 PM

#2730

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

9/25/15
164.0 lbs

- cut calories by 700-900 due to wedding tomorrow. Gonna eat and drink an excessive amount. Don't worry, got a hotel room.. Drink responsibly.

Legs
Leg press 4x10
180x10
210x10 x2
230x10

RDL 5x10
70x10 x5

Stiff legged DB DL 3x10
35x10 x3

Macros
180p/284c/79f

Quote

09-26-2015 , 04:35 AM

#2731

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Quote:

Originally Posted by ExpectedV

Lean megabulk. Gotta keep the fat intake low.

I see I misread your post - are you seriously cutting for 6 more months? What's your target weight? I can't see any reasonable plans that entails needing to cut for that long...too small for any physique contests, too machinist.jpg for normal aesthetics after 6 months of cutting.

I don't know what you mean by lean megabulk. Just eating "clean" and keeping fat low will keep fat gains at a minimum even with a big caloric excess? Megabulk inherently means "big caloric excess" to me at least.

at adjusting calories earlier in the day for big events though!

Quote

09-26-2015 , 07:24 AM

#2732

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Soulman

at adjusting calories earlier in the day for big events though!

Nah my plan is to do a mini bulk now and be pretty lean by March. Prob bulk for another 2 months or so. I'm facking sick of cutting, I want to eat more food. I'm not sure what weight I wanna get to after March but def wanna hit around 180 again and focus on increasing lifts.

Quote

09-29-2015 , 01:48 PM

#2733

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

9/29/15
163.6 lbs

- entering week 6 of bulk macros at 220p/400c/76f while intaking around 40-45g fiber and 3000-4000mg sodium.

Shoulders and tris
OHP 3x5-7
95x10
115x6 x2

BB seated press 4x8
135x5 x2
135x4 x2

Straight raises on incline bench/ front raises 4x10
30x10
35x10 x3

Side raises 3x10/ reverse raises
35x10/ 15x15
35x10/ 15x10 x2

Rope pushdowns 3x10
50x12
57.5x10
57.5x9

Flat bench flies
40x10 x3

Dips 4x10
25x12
35x12 x3

Quote

09-30-2015 , 12:46 AM

#2734

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Wow 4 electric fires tonight. Sick of it. Fire dept and gas company currently hates me for keep calling them out and making work for em.

Quote

09-30-2015 , 01:01 AM

#2735

abrahamovic

old hand

Join Date: Aug 2010 Posts: 1,229

.6 lbs gained after 5 weeks lean bulking. This man knows the realities of natty training, .1 lbs of muscle/week.

Perfection, maintain. Loco should take notes

Quote

09-30-2015 , 02:33 AM

#2736

SenseiSingh

banned

Join Date: Feb 2010 Posts: 8,379

Quote:

Originally Posted by abrahamovic

.6 lbs gained after 5 weeks lean bulking. This man knows the realities of natty training, .1 lbs of muscle/week.

Perfection, maintain. Loco should take notes

signal to noise ratio is too high atm. can't be certain of anything.

Quote

09-30-2015 , 08:17 AM

#2737

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by abrahamovic

.6 lbs gained after 5 weeks lean bulking. This man knows the realities of natty training, .1 lbs of muscle/week.

Perfection, maintain. Loco should take notes

Lmfao

Quote

10-03-2015 , 02:35 PM

#2738

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/3/15
164.4 lbs

- had a wedding last sat, didn't track on Sunday due to hangover. Went to AC with my buddies 2 days ago got hammered all shots but following day my weight was 161.8 lbs lol. Did macros yesterday prob went over cals by 200 so 3400 total and weight shot up 3 lbs. Dafuq is this nonsense.
- plan to make 3-4 lbs of sloppy joes tonight, good af. Not that manwich bullshiet. Real sloppy joes.

Chest
BB bench press 3x5
185x5
195x6
205x5

DB flat bench 4x12
65x10 x3

Db incline 3x10
60x10 x2
65x8

Cable crossovers 4x10
25x10 x3

V bar pushdowns
65x12
72.5x10 x2

Dips
25x12 x2
35x10

Macros
220p/400c/76f

Quote

10-04-2015 , 08:46 AM

#2739

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/4/15
163.4 lbs

- new macros today prob jumping up 80-120 cals again
- felt like vomiting during workout. I dunno what it was. Maybe it was pre workout but it I had to go to the bathroom and shiet constantly. Annoying af.
- first week working out 6 days. Felt pretty damn good. Gainzzzz.

Back
One arm pulley row 3x12
42.5x12
50x12 x2

Weighted pull ups 5x10
x12 x3
x10 x2

Lat pulldowns 4x10
140x10 x3
140x8

DB rows 4x10
65x12
70x10 x3

Quote

10-04-2015 , 04:01 PM

#2740

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

New macros:
225p/420c/80f

Hopefully I'll gain some weight this week

Quote

10-05-2015 , 12:09 AM

#2741

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Any thoughts on how much sodium one should try to hit per 1000 calories? Fiber is about 10-14g so I am wondering thoughts on this. I have heard as long as one doesn't have high blood pressure just about any mg is fine as long as it's within reason and consistent everyday.

Quote

10-05-2015 , 12:43 AM

#2742

PJo336

THRILLHOUSE!

Join Date: Mar 2007 Posts: 22,158

Pretty much everything I have read on sodium is super inconsistent. I dont think theres anything inherently bad about the 3-5k range for a day assuming adequate water intake and some potassium. I think the low sodium diets are mostly bull**** though, even with blood pressure issues, so take my opinion with that in mind.

Quote

10-05-2015 , 01:53 PM

#2743

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/5/15
162.4 lbs

- back to working out high volume 6 times a week. Obviously that's why my weight is dropping not cause of lolReversing. However, I did stop doing cardio. Feels good to only lift now.
- plan is to get to 170-173 by jan then cut until March. See how it pans out.

Shoulders and tris
OHP 3x5
115x6
115x5 x2

BB seated press 4x8
135x6 x2
135x5 x2

Front raises 4x10
30x12
35x10 x3

Side raises 3x10/ reverse flies 3x10
30x10/ 15x10
35x10/ 15x10 x2

Flat flies 3x12
35x12
40x10

Rope pushdowns 3x10
57.5x10 x3

Dips 4x10
25x10 x2
35x10 x2

Db shrugs
80x15
85x15 x2

Macros
225p/420c/80f

Quote

10-06-2015 , 01:10 PM

#2744

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/6/15
163.6 lbs

- killer leg session. Split legs into 2 workouts throughout the week; quads/hams. Like that better. Sucks that my gym only has 1 squat rack though. Makes me cringe.

Legs
Squats 3x5
185x8 x2
195x5

Close stance hack squats 3x12
140x12 x3

Front squats 4x6-8
135x8
135x6 x2

Leg extensions 3x15
90x15 x2

Hyper extensions 4x10
25x10 x4

Macros
225p/420c/80f

Quote

10-06-2015 , 01:22 PM

#2745

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,124

Quote:

Originally Posted by ExpectedV

10/6/15
163.6 lbs

- killer leg session. Split legs into 2 workouts throughout the week; quads/hams. Like that better. Sucks that my gym only has 1 squat rack though. Makes me cringe.
<snipped>

Somehow, somewhere, a single Hispanic man half a world away became ineffably triggered.

Quote

10-07-2015 , 03:19 PM

#2746

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/7/15
162.8 lbs

- 5th day lifting consecutively delts felt like they were gonna tear out of my skin. No pain no gain.
- Need to raise my cals up a decent amount this next week. I only have until jan to bulk in order to be lean by March.

Chest and shoulders
BB flat bench 3x6-10
185x10
185x8 x2

DB incline 3x6-10
65x10 x2
70x8

BB decline 3x6-10
185x8 x2
185x6

Cable crossovers 4x12
25x12 x3
25x10

Standing db press
35x10 x2
40x8

Front raises 3x10/ reverse raises 3x15
30x10/ 15x15 x3

Quote

10-08-2015 , 08:55 PM

#2747

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/8/15
164.8 lbs

- MASSSIVE amounts of fats today. Baconator was good at Wendy's. Hit cals just not protein or carbs. Not a big deal.

Back and bis
One arm pulley row 3x12
55x10 x3

Weighted pull ups 5x10
25x8
25x7
25x6 x2

Lat pulldowns 4x10
140x10 x4

DB rows 4x10
80x10 x4

DB pullovers 4x10
60x10 x4

Incline curls 3x10
25x10
25x8 x2

Spider curls 3x10
50x10 x2
40x10

Macros
210p/370c/110f

Quote

10-09-2015 , 05:54 PM

#2748

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,516

At least you can take away that fat helps testosterone production so there's that.

Quote

10-10-2015 , 12:53 PM

#2749

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/9/15
164.8 lbs

Light jog
2.4 miles

Macros
218p/416c/98f

10/10/15
164.4 lbs

Chest
BB bench press 3x5
185x10
205x6 x2

DB flat bench 4x12
65x12
70x12
75x10
75x8

Db incline 3x10
65x9
60x10

Db pullovers 3x10
65x7
55x10 x2

Cable crossovers 4x10
25x12
30x10
30x9
30x8

Side raises
25x10 x2
30x10

Quote

10-12-2015 , 01:38 PM

#2750

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/12/15
164.4 lbs

- gained roughly 1 lb this past week. It's about damn time.
- starting week 8 of bulk, macros set at 225p/435c/83f. Almost at perfect macros. I would say after 3500-3600 calories total, eating gets challenging.

Shoulders
OHP 3x5
115x8
125x5
125x4

BB seated press 4x8
115x8
115x10
135x6
135x5

Front raises 4x10
30x10 x2
35x10 x2

Side raises 3x10/ reverse raises 3x10
30x12/ 15x15
30x12/ 20x10
40x8/ 20x10

Flat flies 3x12
40x10
40x12
45x10

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