Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 243

5/3/21
171.2 lbs- Pull power
Weighted pull ups BW x12 x3
x10
x12 x3

St8 bar rows 4x12 @60
60x10 x2
70x10 x3

Cable rows 3x10 @140 (8/8/8)
140x10 x3

Lat pull downs 3x10 @140
140x10 x3

DB Shrugs 4x10 @90
95x10 x4

Chest supported row machine
230x8 x4

Rope push downs 3x10 @50
50x10 x2

French press 3x10 @70’s

Quote

05-04-2021 , 01:55 PM

#6053

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

5/4/21
171.4 lbs- Legs day
DL 3x7 @185
205x7 x3

Hack squats 3x10 @230
230x10
250x10 x2

Hack squats 3x5 @300
270x3
320x5 x3

Leg extensions 3x10 @130
130x10 x3

RDL 4x10 @80
80x10 x4

Bridges 5 times each leg for 5 mics

Leg curls 3x10 @110
110x10 x3

TM 1m

Quote

05-06-2021 , 04:02 PM

#6054

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

5/6/21
170.2 lbs- Upper Push Power
Bench 3x3, 2x5, 2x8
185x4
205x5
225x3 x3
205x5 x2
195x8 x2

Incline DB 3x10 @80 (8/8/8)
80x5
85x7 x3

Decline bench 3x8 @195 (8/8)
Not enough time

Front raises 3x10 @35
35x10 x2

Cable cross overs 3x10 @30 (10)
Not enough time

Upright rows 3x8 @100 (7/7/7)
90x10 x2

Quote

05-06-2021 , 04:02 PM

#6055

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

5/5/21
Off day

Midnight run 1.5m

Quote

05-07-2021 , 01:02 PM

#6056

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

5/6/21
Midnight run 2.5 miles completed

Quote

05-07-2021 , 01:06 PM

#6057

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

5/7/21
170.6 lbs- Pull hyper
DB rows 3x8 @90
80x5
90x8 x3

Pull ups 4xamrap @12
12 x4

S/S Lat Pulldowns 4x10 @140
140x10 x2

Cable St8 Bar Pull Throughs 4x10 @42.5
42.5x10 x4

Chest supported row machine 3x10 @270
270x10 x3

DB shrugs 4x10 @90
90x12 x3

TM 1m @7:39

Quote

05-08-2021 , 12:10 AM

#6058

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

5/7/21
Midnight run 1.62m @14:45

Quote

05-08-2021 , 01:34 PM

#6059

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

5/8/21
170.6 lbs- Push hyper
DB SP 3x7 @80 (6/6/6)
80x6 x3
70x8

Weighted chest dips 3x10 @25
x20 x3

Lateral raises 4x10 @30
30x10 x2
35x10 x1

Front raises 3x8 @35
30x10
35x8 x3

Upright rows 3x10 @90
90x10 x3

Tm 1m @7:44

Quote

05-09-2021 , 03:25 AM

#6060

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

5/8/21
Midnight run 1.62m

Quote

05-11-2021 , 07:07 PM

#6061

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

5/11/21
170.8 lbs- Legs day
DL 3x7 @205
185x5
205x5
225x5 x3

Hack squats 3x5 @320
230x5
270x4
290x3
320x5 x2
320x4

Hack squats 3x10 @230
270x8 x4

Leg extensions 3x10 @130
130x10
150x10 x2

RDL 4x10 @80
100x10 x3

Bridges 5 times each leg for 5 mics

Leg curls 3x10 @110

TM 1m @7:53

Quote

05-14-2021 , 04:08 PM

#6062

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

5/14/21
170.2 lbs- Pull power
Weighted pull ups BW x12 x3
x12 x3

St8 bar rows 4x10 @70
70x10 x4

Cable rows 3x10 @140 (8/8/8)
140x8 x3

Lat pull downs 3x10 @140
140x10 x3

DB bent over rear delt raises 3x12
15x12 x3

DB Shrugs 4x10 @95
100x10 x4

TM 1m @7:13

Quote

05-15-2021 , 01:30 PM

#6063

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

5/15/21
170.4 lbs- Push hyper
DB SP 3x7 @80 (6/6/6)
65x5
80x6 x2
75x6

Weighted chest dips 3x10 @25
x20 x3

Lateral raises 4x10 @35
30x10 x4

Front raises 3x8 @35
35x10 x3

Upright rows 3x10 @90
90x10
100x8 x3

TM 1m @7:28

Quote

05-16-2021 , 01:03 PM

#6064

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

5/16/21
169.8 lbs- Optional day arms
DB curls 3x10 @40
40x8 x2
40x10

Preacher curls 2x10 @25s
25x10 x3

Preacher curls 3x7 @35s (6/5/5)
35x6 x2
35x4+f

Hammer curls 3x10 @40 (8/8/8)
40x8 x3

Rope pushdowns 3x10 @50
50x10
57.5x8 x2

Dips
X25 x2

TM 2 miles @15:36

Quote

05-29-2021 , 01:02 PM

#6065

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

5/29/21
168.0 lbs- Pull power
Weighted pull ups BW x12 x3
x12 x3

Straight bar rows 4x10 @70St8 bar rows 4x10 @70
80x10 x4

Cable rows 3x10 @140 (8/8/8)
140x10 x2

Lat pull downs 3x10 @160
160x8 x3

Alt one arm lat pulldowns 3x10 @90
90x8 x3

DB Shrugs 4x10 @100
100x10 x4

TM 1.5m @11:55

Quote

05-30-2021 , 03:34 AM

#6066

arjun13

Pooh-Bah

Join Date: Jan 2008 Posts: 5,379

Ah, the old bodyweight weighted pull up. Did you take 2 weeks off?

Quote

05-30-2021 , 04:32 PM

#6067

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

5/30/21
167.8 lbs- Push hyper
DB SP 3x8 @75
70x8
75x7 x1
75x6 x2

Chest dips 3x10 @25 3x8 @75
x15 x3

Lateral raises 4x10 @25
25x10
30x10 x3

Front raises 3x10 @35
40x10 x3

Upright rows 3x10 @90 (8/8/8)25
100x10 x3

Quote

05-30-2021 , 04:34 PM

#6068

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by arjun13

Ah, the old bodyweight weighted pull up. Did you take 2 weeks off?

Nah I’ve been very consistent at the gym and with nutrition/ cardio. I get lazy and don’t log it all though. I also need to purchase the weighted belt since my gym no longer has it. Otherwise I would be doing weighted dips + pull ups. My pull ups need some work regardless tho.

Quote

06-06-2021 , 01:09 PM

#6069

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

6/6/21 - hungover workout don’t h8
167.2 lbs- Optional day arms
DB curls 3x10 @40
40x10 x3

Preacher curls 3x10 @25s
25x10 x3

Hammer curls 3x8 @40
40x8
45x8 x2

Rope pushdowns 3x10 @57.5 (8/8/8)
57.5x10 x3

OH DB extensions 3x10 @70
70x10 x3

DB kickbacks 3x10 @15 (12/12)- level 12 on cables

Dips 3x20-25
x35 x2

Quote

06-08-2021 , 02:05 AM

#6070

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

It’s time to grow bitches. Cut n Reverse Diet are over.

Sitting at 167 lbs. taking the Greg Doucette advice of small surplus and just train hard AF. Long rest time etc. see where it takes me.

Sitting at 167 lbs/ 12.5% BF

Spoiler:

Quote

06-08-2021 , 01:29 PM

#6071

loco

The First Golden

Join Date: Jul 2008 Posts: 14,845

17%

A bit soft. Cut to 158. Maintain.

Quote

06-08-2021 , 02:25 PM

#6072

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

164 lbs 11% to 167 12.5% is pretty rough. Do you think your physique is much better than 3-5 years ago?

Quote

06-08-2021 , 04:06 PM

#6073

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by loco

17%

A bit soft. Cut to 158. Maintain.

13.5% at most

Quote:

Originally Posted by beeschnuts

164 lbs 11% to 167 12.5% is pretty rough. Do you think your physique is much better than 3-5 years ago?

Pretty rough? Not sure what you mean.

Quote

06-08-2021 , 04:33 PM

#6074

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Quote:

Originally Posted by ExpectedV

13.5% at most

Pretty rough? Not sure what you mean.

If you have added 3 lbs over the last couple years and your BF has gone up 1.5% then it means you have added a couple lbs of fat and zero muscle

Quote

06-08-2021 , 04:37 PM

#6075

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by beeschnuts

If you have added 3 lbs over the last couple years and your BF has gone up 1.5% then it means you have added a couple lbs of fat and zero muscle

That’s probably accurate. I recently started back up again.

Quote

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