Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 224

These strike me asa bit unusual ratios. I've seen approx (DBx2)+45 = BB weight. As in 75x10 DB = 195x10 inc bench. Well I guess it would depend on the weights range, as it wouldn't be the same for a mega strong person.

Quote

12-20-2018 , 03:59 PM

#5577

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by TooCuriousso1

I wouldn’t pay too much mind to my current numbers. Db incline is accurate because it is challenging, after my 3x10 sets my heart rate is Elevated but the bench 175x4 etc isn’t too challenging. I’m going to have to reset everything meaning bench/ DL/ front squat numbers.

Quote

12-24-2018 , 01:56 PM

#5578

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

12/24/18
173.2 lbs

Push 1
Bench 531
145x3 did 155x3
165x3 did 165x3
187.5x3+ did 185x3/ 195x5

Bench 4x8..72.5% @155
165x8 @90s
165x8 @90s
165x8 @90s
165x8

Db press 3x4 @60
55x8
65x4 @90s
65x4 @90s (rpe 9.25)
65x4

French press 3x10
60x10 x3

Weighted dips 3x10
x12 x3

Lateral raises 3x10
25x10 x3

TM: 1.75m @14:06

Quote

12-28-2018 , 10:45 PM

#5579

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

12/27/18
173.8 lbs

Pull 1
DL 531
132.5x3 did 135x3/ 155x3
150.0x3 did 165x3
170.0x3 did 175x5

DL 4x8..72.5% @155
155x8 x4

Pull ups 3x10
x10 x3

T bar rows 3x10
180x10
180x10
190x10

Shrugs 3x10
205x10 x3

Prone leg curls 5x10 @60s rest
80x10 x2
95x10 x2

Quote

12-28-2018 , 10:46 PM

#5580

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

12/28/18
172.2 lbs

Push 2
Seated press 531
100x3 did 105x3
115x3 did 115x3 easy
130x3 did 135x3/ 140x3

Seated press 4x8..72.5% @115
115x8 @120s
115x8 @120s
115x8 @120s
115x8

DB incline 3x10 @70-75
70x10 @120s
70x10 @120s
70x10

Lateral raises 3x10
25x10 x3

French press 3x10/ EV tri 3x10
@60/ @15 x10 x3

Quote

12-29-2018 , 01:03 PM

#5581

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

12/29/18
172.0 lbs

Squats 531
105x3 did 105x3
120x3 did 115x3
132.5x3 did 135x3/ 145x3

Squats 4x8..72.5% @115
115x8 @90s
115x8 @90s
115x8 @90s
115x8

Hack squats 3x10 @140
140x10 @75s
160x10 @90s
160x10 @

Lunges 3x10
35x10 x2
40x8

Quote

12-30-2018 , 02:08 PM

#5582

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

12/30/18
172.0 lbs

- after compound lifts totally exhausted no need for more accessory work after

Push 1
Bench 531
155x5 did 155x5 @90s
175x3 did 175x3 cake @90s
197.5x1+ did 195x2/ 205x4 (+10 lbs to max) @120s

Bench 4x12..65% @155
155x12 @120s
155x12 @90s
155x12 @90s
155x10+f

Db press 3x4 @65
60x5 @90s
60x5 /did 60x8 @90s
60x5 /did 70x4 rpe 8.5

Shrugs
185x12
225x10 x2

French press 3x10 @60
Nah

Weighted dips 3x10 @bw
Nah

Lateral raises 3x10 @25
Nah

Quote

01-01-2019 , 03:46 PM

#5583

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

1/1/19
172.8 lbs

- Adjusted my DL end of the session from 210 to 290, that’s more like it.
- Body is shot just from DL
- Not enough time to finish my workout had to stretch for 30 mins my hams were pretty sore

Pull
DL 531
142.5x5 did 155x5
160x3 did 175x3 easy yo
180x1+ did (**** this pu££y **** finding my 2rm)
185x3
195x3
205x2
225x2
245x2 rpe 8.5 that’s about good need to add 50-60 lbs to my total, cant be scared of my back to move up. No **** given if It breaks it break.

DL 4x6..80% @215
215x6 @90s
215x6 @120s
215x6 @180s
215x6

Pull ups 3x10
Done

T bar rows 3x10
Nah

Shrugs 3x10
Nah

Prone leg curls 5x10 @60s
Nah

Quote

01-05-2019 , 01:00 AM

#5584

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

1/4/19
171.8 lbs

- This week calories down to 2555, lowest I’ve been at a while. LBM must go up so I can eat more like I used to. For now it is what it is.

Push 2
Seated press 531
115x5 did 115x5 @60s
130x3 did 135x3 @90s
145x1+ did 145x4 (up 5 lbs max) @3 mins

Seated press 4x12..65% @102.5
105x12 @90s
105x12 @90s
105x12 @120s
105x12 did 105x7+f

DB incline 3x10 @70
70x10 @90s
75x8 @120s
75x8 grinder last rep

Weighted dips 3x10

Lateral raises 3x10
20x15
25x12
30x8

French press 3x10/ EV tri 3x10
60x10/ 15x10 x2

Quote

01-05-2019 , 10:49 AM

#5585

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

1/5/19
171.8 lbs

Legs
Squats 531
122.5x5 did 125x5 @120s
137.5x3 did 135x3 @120s
155x1+ did 155x5 (solid set rpe 7.5) +10 lbs max

Squats 4x12..65% @110
105x12 @90s
105x12 @90s
105x12 @90s
105x12

Hack squats 3x10 @160
160x10 @90s
180x8 @90s
180x8

Lunges 3x10 @40
Nah

Bridges 3x10
Done

Prone leg curls 5x10
95x10 @60s
95x10 @60s
95x10 @60s
95x10 @60s
95x10

Cardio
TM 1.5m

Quote

01-07-2019 , 02:41 PM

#5586

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

1/7/19
171.8 lbs

Push 1
Bench 531
140x5 did 145x5 @60s
162.5x5 did 165x5 @90s
182.5x5 did 185x5 @90s

Bench 4x4..85% @182.5 rpe 7.0 I feel like- according to Monte prob 1.0 rpe
185x4 @70s
185x4 @70s
185x4 @90s
185x4

Seated press 3x4 @65
60x5
65x4 @90s
65x4

French press 3x10

Weighted dips 3x10
x10 x3

Cable cross overs 3x10

Lateral raises 3x10
20x10 x3

Quote

01-09-2019 , 02:20 PM

#5587

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

1/9/19
171.8 lbs

- Making this my new pull day. **** the accessory bull****. Pulling all these sets take long enough.

Pull
DL 531
170x5 did 175x5 @120s
195x5 did 195x5 @120s
222.5x5+ did 225x5

DL 4x6..80% @210
215x6 @120s
215x6 @120s
215x6 @120s
215x6

Prone leg curls 5x10 @95
95x10 @60s
95x10 @60s
95x10 @60s
110x10 @60s
110x10

TM 1.54 @12:30

Quote

01-11-2019 , 01:36 PM

#5588

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

1/11/19
170.6 lbs

Push 2
Seated press 531
102.5x5 did 105x5
117.5x5 did 125x5 @180s
135x5 did 135x5 @120s

Seated press 4x4..85% @135
135x4 @120s
135x4 @120s
135x4 @120s
135x4

DB incline 3x10 @70
70x10 @90s
80x8 @90s
80x8

French press 3x10/ EV tri 3x10
Nah

Shrugs 3x10 @215
225x12
245x8 @90s
245x8

Dips
x15 x3

Quote

01-12-2019 , 01:59 PM

#5589

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

1/12/19
168.8 lbs

Back
Warm ups;
Kettle rows 3x10 @12kg - done
Regular pull ups 2x8 @bw

Weighted pull ups 3x5 (couldn’t find belt so 3xfailure slow strict form)
x10 x2 <60s> @bw
x8

T bar rows 3x10 @105
105x10 @75s
105x10 @75s
105x10

DB rows 3x10 @50
50x10 @90s
50x10 @90s
50x10

Straight cable rope pulldown 3x10 @50
50x10 @60s
50x10 @
50x9+f (arms shaking n the whole bit but finished the rep)

B.B. shrugs 3x10 @245
225x12 @90s
225x12 @90s
225x12

TM 1.5m @12:30

Quote

01-14-2019 , 02:12 PM

#5590

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

1/14/19
169.4 lbs

Squats 531
110x5 did 115x5 @120s
127.5x5 did 135x5 @120s
145x5 did 145x5 @120s

Squats 4x4..85% @145
145x4 @120s
145x4 @120s
145x4 @120s
145x4

Hack squats 3x10 @180x8
180x8 @90s
180x8 @90s
180x8

Prone leg curls 5x10 @110
Nah not enough time need to grind poker

TM 1.5m @11:55

Quote

01-14-2019 , 02:24 PM

#5591

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Unless you're having back pain, please increase your squat training max by 20 pounds.

Quote

01-14-2019 , 07:50 PM

#5592

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Renton555

Unless you're having back pain, please increase your squat training max by 20 pounds.

its front squats

Quote

01-17-2019 , 01:26 PM

#5593

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

1/17/19
168.6 lbs

Push 1
Bench 531
150x3 did 155x3 @90s
172.5x3 did 175x3 @120s
195x3 did 195x6 @120s

Bench 4x8..72.5% @155
155x8 @90s
155x8 @90s
155x8 @90s
155x8

seated press 3x4 @65
65x4 @120s
70x4 @120s
70x4

French press 3x10 @60 / dips
60x10/ bwx15 x3

Shrugs 5x10 @225
Nah I’ll do it another day. Wipped out from compound movements.

Quote

01-18-2019 , 02:23 PM

#5594

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

1/18/19
168.6 lbs

- Very long time to warm up my back n hip flexors

Legs
Squats 531
120x3 did 125x3 @120s
137.5x3 did 145x3 @120s
155x3 did 155x4 @180s

Squats 4x8..72.5% @125
125x8 @90s
125x8 @90s
125x8 @90s
125x8

Hack squats 3x10 @180
Not today lots of low back pressure stretching it out instead n doing hams

Bridges 3x10- done

Prone leg curls 5x10 @125
110x10
125x10 @60s
125x10

TM 2 miles did 1.80 @14:00/ 7.7

Quote

01-21-2019 , 01:15 AM

#5595

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

1/19/19
169.6 lbs

- felt like I was gonna puke with all those 10 rep range DLs.

Pull
DL 531
195x5 did 195x5 @180s
222.5x3 did 225x3 @180s/ 235x2 @180s
247.5x1+ did 250x6

DL 4x10..70% @182.5
185x10 @90s
185x10 @90s
185x10 @90s
185x10

Pull ups 3x10- done

Prone leg curls 5x10 @125
110x10 @60s
110x10 @60s
110x10

TM 2 miles did 1.5m

Quote

01-21-2019 , 01:00 PM

#5596

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

1/20/19
167.6 lbs (new low)

Push 2
Seated press 531
117.5x5 did 120x5 @90s
135x3 did 135x3 @120s
150x1+ did 150x2

Seated press 4x10..70% @110
115x10 @90s
115x10 @90s
115x10 @90s
115x10

DB incline 3x10 @80
75x10 @120s (gassed and fatigued)
75x10 @150s did 75x9+f
75x10 did 75x7+f

Shrugs 3x10 @225
225x8 x3

Quote

01-23-2019 , 01:19 AM

#5597

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

1/22/19
167.6 lbs

Back
Warm ups;
Kettle rows 3x10 @25 lbs **not kgs**
Regular pull ups 2x8 @bw

Weighted pull ups 3x5 @25
25x10 x3
25x6 x2

T bar rows 3x10 @115
115x10 @60s
115x10 @90s
115x10

B.B. shrugs 3x10 @225
225x10
225x10
245x10
245x10

Quote

01-23-2019 , 01:25 AM

#5598

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

First month of cut complete from 12/22-1/22 (173.0 lbs- 167.6 lbs) -5.4 lbs —> need to tone down nutrition/cardio losing too fast. The goal from 1/22-2/22 aka the next month is to go from 167.6 lbs down to 164.0 lbs then the final month 2/22-3/22 go from 164.0 down to 162.0 lbs. From 3/22 to middle of summer maintain from 162-164 then bulk to 180+ and add some size. Reason I’m cutting first is to get my tight waist back and some abs then slowly add on size the right way. Currently on low calories and my meal plan is exactly the same for the last 4 weeks. Just minor adjustments but same protein source as well as carb sources. Vintage EV comeback.

Quote

01-24-2019 , 09:46 PM

#5599

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

I feel like I need some more back volume during the week and trap volume.. Think im pretty tapped out though due to cardio at the end of workouts so meh.