4/11/19
163.8 lbs

- Last night went rock climbing for the first time. Pretty good workout. Gonna be implementing one session a week and it should help my back development plus it’s a lot of fun. Only downside it’s making my inner EV weaker.

Push 2
Seated SP 333
112.5x3 did 115x3 @120s
130x3 did 135x3 @180s
145x3 did 145x3 @180s

Seated SP 4x6..80% @130
135x6 @120s
135x6 @120s
135x6 @120s
135x6

DB incline 3x10 @70
70x10
75x10
80x10

EV tri 3x10 @15
15x10
20x10 x2

Weighted dips @find 5rep max.. so I can do 531 programming for progressive overload
25x3
35x3
45x3
50x5 prob 2 in tank

Abs 2 exercises

You were probably born to rock climb. All upperbody, 12 year old school girl lower body.

It’s actually quite comical u say that. I was wearing my shorts shorts and dude that works there goes hey how much u weigh, looks like u lift. I laugh and said only 164, why? He goes 164? Ur all lower body, lower half and forearms are huge.

Doesn't OP's DL pr exceed lolco's?

Yeah, I always go full EVPC whenever a 5'6" 125 lb rock climber says my lower body is huge.

Likely. Although we both don’t DL anymore so not sure it matters.

4/14/19
165.6 lbs

Legs 1
Squats 333
85x3 did 85x3 @90s
97.5x3 did 95x3 @90s
110x3 did 115x3 @90s

Squats 4x6..80% @97.5
95x6 @60s (higher intensity cause easy-ish)
95x6 @60s
95x6 @60s
95x6

Hack squats 333
195x3 did 200x3 @90s
222.5x3 did 230x3 @90s
250x3+ did 250x5

Barbell hip thrust 333
160x3 did 155x3 @90s
182.5x3 did 185x3 @90s
207.5x3 did 205x3 @

Bb hip thrusts 4x6..80% @182.5
185x6 @60s
185x6 @60s
185x6 @60s
185x6

Prone leg curls 3x10 @125
125x10 @60s
125x10 @60s
125x10

Cardio 200 cals

4/15/19
164.2 lbs

Push 1
Bench 333
167.5x3 did 165x3 @120s
190x3 did 195x3 @120s
215x3 did 215x3

Bench 4x6..80% @190.0
195x6 @90s
195x6 @90s
195x6 @90s
195x6

Db seated press 3x5 @75
50x5
60x3
70x5 @90s
75x5 @120s
75x5

Lateral raises 3x10 @30
20x15
25x10
30x10

Chest flys 3x10 @not enough time

Abs 2 eX

4/16/19; 164.2 lbs

- total pounds yielded (19,220)/ Legs2
- This doesn’t include warm up sets which is fine imo but going to keep track so I stay on top of myself. Mark my words, by the end of the year I’m going to be 180+ lbs Solid. Really wanna push it to 185 but we will see. Going to keep this a long bulk, my longest one yet and refuse to make it dirty. As one of the 2+2 posters I respect said, the only difference between a dirty and clean bulk is the pounds u gain in a weeks time.
- I plan to fill out my work uniform and look like IEL then I will be on my way. Until then I’m just a skinny azn boy wearing a beanie bragging about 4 plate DL with an avg build to this loltastic community of gents.

Legs 2
Hack squats 333 (2540 pounds)
195x3 did 200x3 @60s
222.5x3 did 230x3 @60s
250x3+ did 250x5 @60s

Hack squats 4x6..80% @222.5 (5520)
230x6 @60s
230x6 @60s
230x6 @60s
230x6

Squats 333 (885)
85x3 did 85x3 @60s
97.5x3 did 95x3 @60s
110x3 did 115x3

Barbell hip thrust 333 (1635)
160x3 did 155x3 @30s
182.5x3 did 185x3 @30s
207.5x3 did 205x3 @60s

Barbell hip thrust 4x6..80% @182.5 (4440)
185x6 @60s
185x6 @60s
185x6 @60s
185x6

Prone leg curls 3x10 @140 (4200)
110x5 @40s
125x5 @40s
140x10 @90s
140x10 @90s
140x10


SM 10/172 @not enough time

4/17/19; 166.6 lbs

- Total pounds yielded (5,840)/ Back
- Not including warm ups and body weight pull ups.

Back
Weighted pull ups 333 (450)
40x3 did 45x3 @90s
47.5x3 did 50x3 @90s
52.5x3 did 55x3 @90s

Weighted pull ups 4x6..80% @47.5 (1,200)
50x6 @90s
50x6 @90s
50x6 @90s
50x6

SD pull ups 3x10 bw
10 x3

DB rows 4x8 @70 (2,240)
70x8 @90s
70x8 @90s
70x8 @90s
70x8

Lying down DB pullover 3x10 @65 (1,950)
65x10 @90s
65x10 @90s
65x10

SM 7:22 @125kcal

4/18/19; 164.8 lbs
- Total pounds yielded (7,380)/ Push 2

Push 2
Seated SP 531 (1495)
122.5x5 did 125x5 @180s
137.5x3 did 135x3 @90s
155x1+ did 155x3 @90s

Seated SP 4x4..85% @137.5 (2160)
135x4 @90s
135x4 @90s
135x4 @90s
135x4

DB incline 3x10 @80 (2330)
50x5
60x4
70x15 @120s
80x8 @120s
80x8 @120s

Weighted dips 531 (725)
40x5 did 45x5 @90s
45x3 did 45x5 @90s
52.5x1+ did 55x5 @90s

EV tri 3x10 @20 (600)
20x10 x3

4/20/19; 165.6 lbs
- Total lbs yielded (6455)/ Back
- last back workout total volume was 5840 so going in the right direction.

Back
Weighted pull ups 531 (825)
WU; 25x5/35x3
45x5 did 45x5 @90s
50x3 did 50x3 @90s
55x1+ did 55x4 @120s (+5 lbs max)

Weighted pull ups 4x4..85% @50.0 (880)
55x4 @120s
55x4 @120s
55x4 @120s
55x4

SD pull ups 3x10 bw (300)
x12
10x10 @45s
10x10 @45s
10x10

DB rows 4x8 @70 (2000)
70x10 @120s
70x10 @120s
75x8

Lying down DB pullover 3x10 @65 (2450)
45x5
55x5
65x10 @120s
65x10 @120s
65x10

SM 150kcal

4/22/19; 166.2 lbs
- Total lbs yielded (9,595)/ Push 1-Week 3 of 531
- Decreasing my cardio slowly no reason to be limiting my size due to it. Need to do some due to the nature of my job. Opposed to sitting at a desk listening to gossip and commenting on 2p2 on the job like mr montechode. What a career.

Push 1
Bench 531 (3815)
45x10 WU
95x5 WU
135x5 WU
180x5 did 185x5 @120s
202.5x3 did 205x3 @120s
227.5x1+ did 225x3 @120s (+5lbs max)

Bench 4x4..85% @202.5 (3280)
205x4 @90s
205x4 @90s
205x4 @90s
205x4

Db seated press 3x5 @75 (1650)
25x5
35x5
55x3
65x3
75x5 @120s
75x5 @120s
80x3

Lateral raises 3x10 @30 (850)
20x5
25x10 @45s
25x10 @45s
25x10

Chest flys 3x10 @not enough time

SM 7 mins @120kcal

4/23/19; 165.2 lbs
- Total lbs yielded (15,650)/legs 1-Week 3 of 531

Legs 1
Squats 531 (2585)
45x5
65x5 x2
90x5 did 95x5 @90s
102.5x3 did 105x3 @90s
115x1+ did 115x8 @180s (new 1rm= 144)

Squats 4x4..85% @110 (of new max)/ (1840)
115x4 @90s
115x4 @90s
115x4 @90s
115x4

Hack squats 531 (4445)
90x5
180x5
210x5 did 210x5 @120s
237.5x3 did 240x3 @120s
265x1+ did 265x6 *PR* @180s (+15 max)

Barbell hip thrust 531 (3500)
95x3
135x3
172.5x5 did 175x5 @90s
195x3 did 195x3 @90s
217.5x1+ did 225x6 *New PR* (+15 lbs)

Barbell hip thrusts 4x4..85% @195 (3280)
205x4 @90s
205x4 @90s
205x4 @90s
205x4

4/24/19; 166.0 lbs
- Total lbs yielded (4535)/back- Week 3 of 531

Weighted pull ups 531 (755)
WU; 25x5/35x3
45x5 did 45x5 @90s
50x3 did 50x3 @90s
50x3 @90s

Weighted pull ups 4x4..85% @50.0 (880)
55x4 @90s
55x4 @90s
55x4 @90s
55x4

SD pull ups 3x10 bw (300)
10x10 @60s
10x10 @60s
10x10

DB rows 4x8 @70 (2600)
50x5
60x5
70x10 @90s
75x10 @90s
75x8

Lying down DB pullover 3x10 @65
- Not enough time

4/25/19;
- Total lbs yielded (10,635)/push #2- W1- 555
- Last week total (7,380) of W3-5/3/1

Push 2
Seated SP 555 (3385)
45x20
65x5
95x3
107.5x5 did 105x5 @90s
125x5 did 125x5 @90s
142.5x5+ did 145x5 @120s

Seated SP 4x10..70% @117.5 (4160)
125x10 @120s
125x9 @120s
125x6 form broke damnit
115x9

DB incline 3x10 @80 (2440)
45x3
60x3
70x10 @120s
75x10 @150s (pretty fatigued)
75x9

Weighted dips 555 (650)
25x3
40x5 did 35x5 @
47.5x5 did 45x5 @
52.5x5 did 50x5 @

EV tri 3x10 @20- fack no I’m spent

4/26/19; 167.2 lbs
- Total lbs yielded (6,295)/bi’s- W1- 555
- Last week total (N/A)
- Added bi workout to the routine now I’m @6x/week lifting but it’s low volume today and an easy workout. So I’ll make it an optional day. Plus I had a ton of pizza and beer yesterday so went from like 165-168 overnight. Tons of water weight.

Bis
Hyper extensions 3x10 (750)
25x10 @60s
25x10 @60s
25x10

bb curls find 5rm=85/ 1rm= 98 (845)
45x5
65x3
85x5

bb curls 555 (1200)
57.5x5 did 55x5 @30s
65x5 did 65x5 @30s
75x5+ did 75x8 @120s

bb curls 4x10..70% @62.5 (2600)
65x10 @90s
65x10 @90s
65x10 @90s
65x10

Hammer curls 3x10 (900)
30x10 x3

Pec deck find 5rm - not enough time

Pec deck - not enough time

Sm 11:01/186kcal

4/29/19; 166.2 lbs
- Total lbs yielded (14,410)/push#1- W1- 555
- Last week total (9,595)/ push#1- W3- 531

Push 1
Bench 555 (14,410)
45x20
95x3
135x3 (1590)
157.5x5 did 155x5 @120s
182.5x5 did 185x5 @120s
207.5x5+ did 205x7 @120s

Bench 4x10..70% @170.0 (7000)
175x10 @90s
175x10 @90s
175x10 @90s
175x10

Db seated press 3x5 @75 (1785)
25x5
35x5
55x3 pretty fatigued
65x3 (660)
75x5 @180s
75x5 @180s
75x5 @

Lateral raises 3x10 @30 (900)
20x5
25x3 (175)
30x10 @45s
30x10 @45s
30x10

Chest flys 3x10 @not enough time

SM 7mins @120kcal

4/30/19; 165.6 lbs
- Total lbs yielded (24,895)/legs#1- W1- 555
- Last week total (15,650)/ legs#1- W3- 531

Legs 1
Squats 555 (2825)
45x10
65x5 (775)
85x5 did 85x5 @90s
97.5x5 did 95x5 @120s
110x5+ did 115x10 @180s

Squats 4x10..70% @90 (not that challenging so increased intensity) - (3800)
95x10 @120s
95x10 @90s
95x10 @60s
95x10

Hack squats 555 (6240)
50x20
90x15
180x3 @180s (2,890)
190x5 did 190x5 @120s very fatigued
220x5 did 230x5 @120s
247.5x5+ did 250x5 @180s

Barbell hip thrust 555 (5030)
95x15
135x5 (2100)
157.5x5 did 155x5 @60s
182.5x5 did 185x5 @60s
207.5x5 did 205x6 @120s

Barbell hip thrusts 4x10..70% @170.0 (7000)
175x10 @60s
175x10 @60s
175x10 @60s
175x10

Prone leg curls 3x10 @140- not today I’m shot

5/3/19; 166.8 lbs
- Total lbs yielded (10,630)/push#2-W2- 333
- Last week total (10,635)/push#2- W1- 555

Push 2
Seated SP 333 (2925)
45x15
65x5
85x5
95x3 (1710)
117.5x3 did 115x3 @90s
132.5x3 did 135x3 @180s
150x3 did 155x3 @120s

Seated SP 4x6..80% @132.5 (3240)
135x6 @120s
135x6 @120s
135x6 @120s
135x6

DB incline 3x10 @75 (2795)
45x5
55x5
65x3 (695)
75x10 @120s
75x10 @120s
75x8 shaking like a leaf, worst than n1 when he visits the hoes bf insta page who has purpose.

Weighted dips 333 (1045)
25x8
35x5 (375)
45x3 @60s
50x3 @90s
55x3 did 55x7

EV tri 3x10 @20 (625)
15x15 @30s
20x10 @30s
20x10

SM 7mins @7:16/125kcal

5/4/19; 165.8 lbs
- Total lbs yielded (9,725)/Bi’s-W2- 333
- Last week total (6,295)/Bi’s- W1- 555

Bis
bb curls 333 (1910)
45x12
45x12 (1080)
62.5x3 did 65x3 @60s
70x3 did 70x3 @90s
80x3 did 85x5

bb curls 4x6..80% @70.0 (1680)
70x6 @90s
70x6 @60s
70x6 @60s
70x6

Pec deck find 5rm (2025)
25x10
55x5
85x5
100x5
115x5

Pec deck 4x6..80% @95.0 (2400)
100x6 @60s
100x6 @60s
100x6 @60s
100x6

Seated curls 3x10 @20 (600)
20x10 x3 @45s

Hammer curls 3x10 @30 (1110)
20x8 (160)
30x10 @45s
30x10 @45s
35x10

SM 7mins/ 716-125kcal

5/6/19; 166.0 lbs
- Total lbs yielded (8,230)/Back-W2- 555
- Last week total (4,535)/Back- W3- 531

Back
Weighted pull ups 555 (930)
25x8 (200)
40x5 did 35x5 @90s
47.5x5 did 45x5 @90s
52.5x5 did 55x6 @90s

Weighted pull ups 4x10..70% @45.0 (1575)
45x10 @90s
45x9 @90s
45x8 @120s
45x8

SD pull ups 3x10 completed @BW

DB rows 4x8 @75 (3125)
50x5
60x5 (575)
70x10 @90s
75x8 @90s
75x8 @90s
75x8

Lying down DB pullover 3x10 @65 (2600)
40x10
50x5 (650)
65x10 @90s
65x10 @90s
65x10

Needed to add some pics to this dry thread. It’s been awhile since I have compared/updated u guys on myself physique wise. It’s been a long 14 months after academy filled with set backs but all considered I still kept my head up.

Started after academy: 165.1 lbs (3/2018)


Current weight: ~166 lbs (5/6/19)
- Feeling pretty good about my slow bulk
- First time in my lifting career that I started to care about strength/ progress overload in the sense that I’m I do not fall into lazy mode and keep in that “it’s the good life 5rm” range as loco puts it. Gotta keep challenging myself to I can make some serious gains. 2019 is my year. Gainz.

5/7/19;
- Total lbs yielded (19,045)/Legs-W2- 333
- Last week total (24,895)/Legs- W1- 555

Legs 1
Squats 333 (2180)
45x10
65x5 (775)
90x3 did 95x3 @90s
102.5x3 did 105x3 @120s
117.5x3 did 115x7 @120s

Squats 4x6..80% @102.5 (2520)
105x6 @60s
105x6 @60s
105x6 @60s
105x6

Hack squats 333 (4870)
50x20
90x10
180x5 (2800)
205x3 did 200x3 @90s
235x3 did 230x3 @90s
262.5x3 did 260x3 (heavy af)

Prone leg curls 3x10 @140 (5190)
50x5
65x5
80x3
95x3
110x3 (1440)
125x10 @120s
125x10 @90s
125x10

Barbell hip thrust 333 (4285)
95x15
135x5 (2100)
170x3 did 175x3 @60s
195x3 did 195x3 @60s
217.5x3 did 215x5

Barbell hip thrusts 4x6..80% @195.0 (nah feel like ass today )

Looks and Lifts the same, the story of your life. Only difference is lighting and pump.

But a million times better than the dadbods.