Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 195

2/11/18
165.2 lbs

Standing press 3x5
35x8 x3

Bench 4x5 60s rest
45x3
95x8
95x3
135x3
155x3
*175x5 fws (first working set)
175x5
175x5
175x5
Amrap 2 mins rest
175x10

Incline DB bench 3x5
50x10
60x5 easy peasy
70x5 fws
75x5 (set felt as heavy as n1's feels for bartender)
75x5

Pull ups 88% FULL ROM
x8 x3

French Press 3x10 45s
50x8
60x8 x3

Quote

02-17-2018 , 08:49 PM

#4852

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Only one week left of academy. The end is near.. Got my assignment, sex offender prison it is.

Quote

02-17-2018 , 09:33 PM

#4853

Number1Hater

Confused About Butt Stuff

Join Date: Aug 2008 Posts: 14,109

Quote:

Originally Posted by ExpectedV

2/11/18
165.2 lbs

Standing press 3x5
35x8 x3

Bench 4x5 60s rest
45x3
95x8
95x3
135x3
155x3
*175x5 fws (first working set)
175x5
175x5
175x5
Amrap 2 mins rest
175x10

Incline DB bench 3x5
50x10
60x5 easy peasy
70x5 fws
75x5 (set felt as heavy as n1's feels for bartender)
75x5

Pull ups 88% FULL ROM
x8 x3

French Press 3x10 45s
50x8
60x8 x3

ha!

that is how i tore my shoulder. db incline 75s.

Quote

02-17-2018 , 09:43 PM

#4854

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,122

N1,

Yeah, but you were probably using full ROM instead of FULL ROM, so that affects things for sure.

EV,

Uh, congratulations, I guess? I have to admit, I'll be interested to hear some trip reports from your first few months.

Quote

02-17-2018 , 09:59 PM

#4855

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

LOL. More or less the responses I have been getting. My plan is to work 2-3 years there then apply for the recruitment division so I can have the m-f 9-5 lyfe.

Quote

02-17-2018 , 10:12 PM

#4856

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Number1Hater

ha!

that is how i tore my shoulder. db incline 75s.

Brutal bro. How u been? How's the iron game?

Quote

02-17-2018 , 10:15 PM

#4857

Number1Hater

Confused About Butt Stuff

Join Date: Aug 2008 Posts: 14,109

i have lost a lot of muscle. my belly is back. but have lost 7lbs(probably muscle). i am restarting on Monday.

Quote

02-17-2018 , 10:29 PM

#4858

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Number1Hater

i have lost a lot of muscle. my belly is back. but have lost 7lbs(probably muscle). i am restarting on Monday.

Feel you on that. I've maintained my weight 14 weeks at academy and lost so much strength. I'll be starting back up in 10 days. Feel like such a skinnyfat pos lol. What program u running? Hopefully not the fat program of SS.

Quote

02-17-2018 , 10:31 PM

#4859

Number1Hater

Confused About Butt Stuff

Join Date: Aug 2008 Posts: 14,109

lol..

im going to stick with greyskull.

Quote

02-18-2018 , 08:28 AM

#4860

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Number1Hater

lol..

im going to stick with greyskull.

lifting 3x/week?! you still gonna be fat bro. I thought about it too but nah, weaksauce.

Quote

02-18-2018 , 09:40 AM

#4861

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

hahahahaha

Well it turns out number of days lifting determines body composition and 3 will make you fat.

Quote

02-18-2018 , 10:45 AM

#4862

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,122

I mean, if you want to make gainz, follow the advice of the guy that has made Soulman look like a member of Enhanced Athlete over the last five years.

It's just good science.

Quote

02-18-2018 , 01:30 PM

#4863

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

2/18/18
165.0 lbs

**Lower Hypertrophy**
BS 4x5
45x5
95x5
135x5 belt
155x3
175x3
*185x5 (first working set)
185x5
185x5
185x5

DL 4x3
135x3
185x3
*225x3 (first working set)
245x3
235x3 x2

Quote

02-18-2018 , 03:48 PM

#4864

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Evoken

hahahahaha

Well it turns out number of days lifting determines body composition and 3 will make you fat.

3 will not make you fat but we all know these power lifters routines are about gaining strength and that's it.

Quote

02-18-2018 , 04:04 PM

#4865

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,122

Didn't you say you wanted to gain size/strength?

Quote

02-18-2018 , 04:31 PM

#4866

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Montecore

Didn't you say you wanted to gain size/strength?

We are talking about n1. Let's try to stay on topic here lol.

Quote

02-18-2018 , 05:45 PM

#4867

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

But for me, yeah I do but while not turning into a fat lard. I'll prob do my own routine consisting of 4x/week and decent amount of cardio.

Quote

02-19-2018 , 09:54 AM

#4868

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

Quote:

Originally Posted by ExpectedV

3 will not make you fat but we all know these power lifters routines are about gaining strength and that's it.

No they aren't. DC training is 3 days per week. German Volume training is 3 days per week. You could easily simply do higher reps on a sq/bp/dl routine and sub out DLs for something with more upper body muscle building potential (pullups, rows, t-bar rows, chest supported rows, rack pulls). gslp not only includes a good amount of pure hypertrophy work, but also includes sets of potentially 10+ to failure on squats/dl, but you're far too much of a wallowing vagina who is going to get literally ass****ed by high T prisoners if he doesn't learn how to actually train hard.

Quote

02-23-2018 , 10:26 PM

#4869

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Evoken

So what would you recommend for me if I'm trying to go from 165 lbs to 185+ in 2 years? I'm going to try to implement some boxing as well majority of my training will be gym/cardio though.

Quote

02-26-2018 , 06:02 AM

#4870

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

2/25/18
164.0 lbs

Standing press 3x5
35x5 x3

Bench 4x5 60s rest (doing 4x3/ AMRAP)
45x10
95x5
135x5
155x5
*185x3 fws
185x3
185x3
185x3
Amrap 2 mins rest
185x7

Incline DB bench 3x5
70x5 fws
70x8 x2

Quote

03-01-2018 , 03:20 PM

#4871

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

2/28/18

- Last day of academy finally so glad it's over with. Back to regular 8 hour shifts and my lyfe back.

Legs hyper
Squats @65% 4x10 (138)
DL @65% 4x6 (164)

Squats
45x5
95x5
135x10 x4

DL
135x5
165x6 x4

RDL (straight bars)
50x10 x2
60x10

Abs (1 exercise)

Quote

03-01-2018 , 03:49 PM

#4872

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,122

So when's that strength based program starting up? You're going 9-5 in sex offender gen pop starting next Monday?

Quote

03-01-2018 , 04:13 PM

#4873

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Quote:

Originally Posted by Montecore

So when's that strength based program starting up? You're going 9-5 in sex offender gen pop starting next Monday?

Quote:

Originally Posted by ExpectedV

DL
135x5
165x6 x4

Quote

03-01-2018 , 05:06 PM

#4874

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Montecore

So when's that strength based program starting up? You're going 9-5 in sex offender gen pop starting next Monday?

Today was my first day worked 6a-2p that's my schedule for training for the first few weeks then I'm on my own for 2nd shift 2p-10. And I'm not getting gen pop I'm getting the sex offenders there for life.