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

09-12-2017 , 08:28 AM
9/12/17
165.0 lbs

Push--->
CGB 3x12
155x15
175x8 x2 (PR)

DB overhead press 3x12
60x10
65x6 x2

DB flat chest press 3x12
75x8 x3

Front raises or chest flys 3x12
30x10
35x10 x2

French press 3x12
60x12 x3

Kneeled down shrugs 5x10
270x10
290x10
290x8 x3

Abs 2 exercises

Treadmill 1 mile@ 6:59
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-12-2017 , 10:34 AM
Quote:
Originally Posted by ExpectedV
Thx. Does hand placement on the bar matter regarding this?
It can.

The closer you can get your hands to your shoulders the tighter it will be. That's what I've found at least.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-12-2017 , 06:12 PM
Quote:
Originally Posted by nuclear500
It can.

The closer you can get your hands to your shoulders the tighter it will be. That's what I've found at least.
That makes perfect sense then. Before I descended I extended my hand placement which I normally do not do.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-16-2017 , 12:18 PM
Pull--->
Pull-ups 5x8-10
x15
x12
x8 x3

Scapular depressions 4x8-10
x8 x3

Lat pulldowns 3x12
160x6
140x10 x3

BB rows 3x12
135x10 x3

DB rows 3x12
70x8 x3

(Core) - 2 exercises
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-16-2017 , 12:21 PM
Been working on my form for pull-ups

This was back in 2014
Spoiler:



From today
Spoiler:

Last edited by Montecore; 09-16-2017 at 12:30 PM. Reason: Fixed video tag
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-16-2017 , 03:25 PM
Extension is okay. Pull yourself higher.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-16-2017 , 09:20 PM
Quote:
Originally Posted by Number1Hater
dat tank top
Should probably go shirtless next time
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-16-2017 , 09:21 PM
Quote:
Originally Posted by BustoRhymes
Extension is okay. Pull yourself higher.
Yeah I agree, need to work on this a bit.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-16-2017 , 11:32 PM
I'm not sure there's a lot of ROM left at the top with a grip that wide. Especially useful ROM. If we're talking about a pullup competition, the reps wouldn't pass, but I don't see why you wouldn't make gains doing reps like that.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-16-2017 , 11:54 PM
I might be going back to the academy end of the year so might as well get used to super strict form
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-17-2017 , 01:08 AM
Quote:
Originally Posted by Renton555
I'm not sure there's a lot of ROM left at the top with a grip that wide. Especially useful ROM. If we're talking about a pullup competition, the reps wouldn't pass, but I don't see why you wouldn't make gains doing reps like that.
You can also make gains doing half squats. We are still going to point them out
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-17-2017 , 10:35 AM
Quote:
Originally Posted by BustoRhymes
You can also make gains doing half squats. We are still going to point them out
Awful comparison
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-17-2017 , 12:30 PM
Yeah, his 60% ROM OHP and DB press seems like a more appropriate comparison, considering EV doesn't actually make squat gains.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-18-2017 , 10:20 AM
9/18/17
165 lbs

Lower--->
Front squats 3x8
155x10
155x8 x2

Squats for form 3x5
185x5 x3

S8 bar lunges
70x8 x3

RDL 3x8
100x8 x3

Bridges 3x10
x10 x3

Core 1 exercise

Treadmill 1m @7:14
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-18-2017 , 10:22 AM
This is doing legs plus 1 mile run. Loco can run with his little calves but once he enters a real mans course like at Homdel park, he won't be able to handle the burn in his calves. His sub 6 mile time will turn into a 8-9 mile pace. He can't keep up with the big guns.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-22-2017 , 12:00 PM
9/22/17
166 lbs

- fat as *** today 166 lbs. deload week currently so I should really lower my macros. Gaining fat rapidly. Hopefully it doesn't affect my 5k, I might be as slow as Loco if that's true.
- Last few days feeling under the weather. Think it's due to the weather change, congested- sneezing- and a bit out of it. Feeling a little better today but didn't want to overdo it so I will resume cardio next week.

Lower---> DELOAD BEFORE STRENGTH BLOCK. Ran this past program for 8-9 weeks.

Front squats 3x8
155x10 x3

Squats for form 3x8
155x10 x3

DL lunges
25x12 x3

Stiff leg DL 3x8
95x12 x3

Bridges 3x10

Core
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-22-2017 , 05:42 PM
why are you still doing 95-100 lbs for SLDL/RDLs? that is incredibly light for someone who was pulling in the mid 300s.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-22-2017 , 07:14 PM
Quote:
Originally Posted by beeschnuts
why are you still doing 95-100 lbs for SLDL/RDLs? that is incredibly light for someone who was pulling in the mid 300s.
I don't know. Ask my Hams. Slowly building them up.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-22-2017 , 07:23 PM
Remind me never to try to contact anyone on craigslist for leads on business loans unless im trolling some poor soul. Here is the convo I just had with somebody;

Spoiler:
Hero- Just following up with you. I know you were trying to get some funds for your business start up, do you have any collateral you could use?

Villain- Nothing sir, Nothing at all.

**No respawn from Hero**

Villain- Are you there, I really need to find someone to get this done, these companies are just biting! to get a new innovative direction in them, I can see so much that can be added to them. I can even shave my initial amount I need down if I have a guarantee of funds as I need them.Thank You.

Hero- Sighhhhhhh.. Responds with "Unless you prove business revenue you would need some type of collateral and if none like yours there is no lender out there that would agree to such a risky loan. My advice, work on your credit score for the time being or start your business and once you produce some revenue, it would be possible".

Villain- Well how am I supposed to "Start my business"? When I will be buying existing businesses, that are very well established, This is a sore subject like the experience issue with brand new employees? Where do they get the experience that is needed for the job? If no one will give them a job to get the experience...There are lenders out there willing to take the risk it just isn't you, I need someone outside the box.Thank You.

Hero- Goodluck

Villain- Ha Ha, You are an idiot, please do not contact me again EVER.

Hero- Wish you the best

Villain- ARE YOU ****ing kidding DO NOT CONTACT ME AGAIN

Hero- Will do
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-23-2017 , 10:08 AM
My coach has me making my workout routine for my strength block, he will just have to approve it today. I'll post it here once complete. Def gonna do doing some DL again now that my hams are stronger.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-23-2017 , 12:04 PM
Quote:
Originally Posted by ExpectedV
My coach has me making my workout routine
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-23-2017 , 02:27 PM
Money well spent.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-23-2017 , 05:24 PM
Quote:
Originally Posted by BustoRhymes
Money well spent.
He does it for free, he's one of my good friends. I just tell him ill do everything and just confirm it because I know it all takes too much time. Additionally, at this point, I know what i'm doing.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
09-23-2017 , 09:23 PM
Remember when I made your workout program and you made sick gainz for like a month?
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote

      
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