Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 246

9/23/21
168.8 lbs- Upper Push Power
Bench 3x5 @225 (4/4/4)
225x3
235x3 x2
235x2 x2
225x4

Incline DB 3x5 @80 (8/7/6)
80x8
85x6
90x5 x2

Front raises 3x10 @35
35x10 x3

Cable cross overs 3x10 @30
25x15 x2

Outside run last night 2.4m @26:18

Quote

09-24-2021 , 01:25 PM

#6127

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

9/24/21
170.2 lbs- Pull power
Weighted pull ups BW x12 x3
x10 x3

T bar rows 3x8 @135 (8/8/8)
135x8 x3

Duel pulley rows 3x10 @160
160x8 x3

Lat pull downs 3x10 @180 (8/8/8)
160x8 x3

Chest supported row machine 3x8 @270
270x5 easy
320x7 x3

Rear delt raises 3x10 @15 (BURNOUT)
15x10 rest 30s
15x10 rest 30s
15x10 rest 30s
15x8+f rest 15s
15x6+3 partials rest 15s
15x5+4 parts

DB Shrugs 3x10 @85
110x8 x4

Upright rows
80x8 x3

Abs 1 ex

Quote

09-25-2021 , 01:03 PM

#6128

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

9/25/21
169.8 lbs- Leg day #2
DL 3x3 @245
225x3
245x3 x3

Hack squats 3x8 @270
270x5 x3 quads sore

Hyper extensions 3x10 @20
50x12 x3

RDL 3x10 @90
90x10 x3

Leg curls 3x10 @110
110x12
110x10+f
110x9+f

Quote

09-26-2021 , 01:31 PM

#6129

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

9/26/21
168.8 lbs- Push hyper
DB SP 3x5 @80 (6/5/5)
65x5
75x3
80x3
85x3
85x2 bad position too much arch
85x3

DB SP 2x8 @70
75x6 x2

Front raises 3x8 @40 (8/8/8)
40x10 x3

Lateral raises 4x10 @35
35x10 x4

Upright rows 3x10 @100
100x10 x3

DB shrugs 3x10 @110 (8/8/8)
110x10 x3

Chest dips 3 sets @20

Abs 1 ex

Quote

09-28-2021 , 01:12 PM

#6130

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

9/28/21
170.2 lbs- Upper Push Power
Bench 3x5 @235 (3/3/2)
225x4
225x3 x2 partial stiff neck today pretty blah workout. Did a very challenging adventure course yesterday. Back is on fire and like I said stiff neck.. doing rest of workout another day snd doing some arms to finish this out with some sort of pump

Optional day arms (bis)
DB curls 3x10 @40
35x10 x3

Spider curls 3x10 @70 (8/8/8)
70x8 x3

Hammer curls 3x8 @45
40x10 x2

Quote

10-04-2021 , 12:23 PM

#6131

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

9/30/21
169.2 lbs- Push hyper
DB SP 3x5 @85 (3/3/2)
80x6 x2
80x4+f
80x3+f
75x5 x2

Front raises 3x8 @40 (8/8/8)
40x8 x3

Lateral raises 4x10 @35
35x10 x4

Upright rows 3x10 @100
100x10 x3

DB shrugs 3x10 @110 (10/10/10)
100x10 x2

Chest dips 3 sets @20
20 x3

Abs 1 ex

Quote

10-04-2021 , 12:25 PM

#6132

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/1/21
169.6 lbs- Leg day #2
DL 3x3 @245
135x3 x2
185x3 x2
205x3
225x3
245x4
255x3 x3

Hack squats 3x8 @270
270x8 x2
270x7

Hyper extensions 3x10 @50 (12/12/12)
50x10 x3

RDL 3x10 @90

Leg curls 3x10 @110 (12/12/12)

Quote

10-04-2021 , 12:26 PM

#6133

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/3/21
170.0 lbs- Upper Push Power
Bench 3x5 @235 (3/3/2)
225x3
235x3 x3
225x3
205x5
185x7+f

Incline DB 3x5 @90 (5/5)
90x5
95x5
95x4 x2

Front raises 3x10 @35
35x10 x3

Cable cross overs 3x10 @30
30x10
25x8 x3

Upright rows 3x10 @100
100x10 x3

Abs

Quote

10-04-2021 , 01:01 PM

#6134

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/4/21
170.2 lbs- Pull power
Weighted pull ups BW x12 x3
x12 x3

T bar rows 3x8 @135 (8/8/8)
135x10 x3

Cable rows 3x10 @160 (8/8/8)
160x8 x3

Lat pull downs 3x10 @160 (8/8/8)
160x8 x3

Chest supported row machine 3x8 @320 (7/7/7)
320x8
320x7 x2
270x8 x2

Rear delt raises 3x10 @15 (BURNOUT)
15 for 7 sets burnout etc

DB Shrugs 3x10 @110 (8/8/8)
100x12 x3

Abs 1 ex

Quote

10-06-2021 , 12:15 PM

#6135

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/6/21
171.0 lbs- Push hyper
DB SP 3x5 @85 (3/3/2)
80x6 x3

DB SP 2x8 @75 (6/6)
75x7 x2

Front raises 3x8 @40 (8/8/8)
40x10 x3

Lateral raises 4x10 @35
35x10 x3

Upright rows 3x10 @100
100x10 x3

DB shrugs 3x10 @110 (10/10/10)
110x10 x3

Chest dips 3 sets @20
45x8 x3

Abs 1 ex

Quote

10-09-2021 , 02:18 PM

#6136

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/8/21
171.0 lbs- Upper Push Power
Bench 3x5 @235 (3/3/2)
225x5 x2
225x4
205x6 x2

Incline DB 3x5 @95 (5/4/4)
90x5 x2
90x4

Front raises 3x10 @35

Upright rows 3x10 @100

Cable cross overs 3x10 @25
25x10 x2

Quote

10-09-2021 , 02:19 PM

#6137

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/9/21
170.2 lbs- Leg day #2
DL 3x3 @255
255x3
265x3 x3

Hack squats 3x8 @230 (FULL ROM)
230x5 x3 FULL ROM

Hyper extensions 3x10 @50 (12/12/12)
50x12 x3

Good mornings 3x10 @Bar
x10 x3

Quote

10-10-2021 , 01:31 PM

#6138

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/10/21
169.8 lbs- Push hyper
DB SP 3x5 @85 (3/3/2)
80x6 x3

DB SP 2x8 @75 (6/6)
70x8 x2

Front raises 3x8 @40 (8/8/8)
40x8 x3

Lateral raises 4x10 @35
35x10 x3

Upright rows 3x10 @100
100x10 x3

DB shrugs 3x10 @110 (10/10/10)
110x10 x3

Chest dips 3x10 @45
45x10 x3

Abs 1 ex

Quote

10-11-2021 , 01:38 PM

#6139

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/11/21
170.0 lbs- Pull hyper
DB rows 3x8 @90
80x8 x3

Pull ups 4xamrap @12
12 x3
10

Lat Pulldowns 3x10 @140
160x8 x3

Cable St8 Bar Pull Throughs 4x10 @42.5
42.5x8 x3

Curls
40x8 x3

Preached curls
25s x 8 x 3

Quote

10-13-2021 , 12:23 PM

#6140

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/13/21
170.0 lbs- Hams/ back
DL
225x5 x2
245x3
265x3 x2

Hack squats
230x5 x2
250x5 x2

Good mornings 3x10 @bar
x10 x3

RDL 3x10 @100
100x12 x3

Leg curls 3x10 @110
125x10 x3

Quote

10-15-2021 , 02:38 AM

#6141

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/14/21
170.0 lbs- Upper Push Power
Bench 3x5 @235 (3/3/2)
185x5
205x3
225x3
235x3 x2
245x1 did 1 clean think I can get 2 solid w/ spot.
245x3 with spot
225x5 60sec rest time
225x3 60sec
205x5 60sec
205x5

Incline DB 3x5 @95 (5/4/4)
95x5 x3 90sec

Cable cross overs 3x10 @25
25x10 x3

Chest dips
x10 x3

Quote

10-16-2021 , 01:21 AM

#6142

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/15/21
170.0 lbs- Pull power
Weighted pull ups BW x12 x3
x12 x3

BB pendlay rows 3x8 @155
155x8 x3

Cable rows 3x10 @160 (8/8/8)
160x8 x3

Lat pull downs 3x10 @160 (8/8/8)
160x10 x3

Chest supported row machine 3x8 @320 (7/7/7)
320x7 x3

Rear delt raises 3x10 @15 (BURNOUT)
15x10 x3

DB Shrugs 3x10 @110 (8/8/8)
100x15 x2

Abs 1 ex

Quote

10-27-2021 , 01:01 PM

#6143

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Joined planet d1ckness at Vegas for the month $49 so I can come here most days for the 2 weeks that I’m here.

2 events played so far and 2 daily tournaments
61st in the $800/1.4mill for roughly 3.5k.. 99 < A8dd for the runner runner straight to hit on river. Gg.
22nd in a daily for pennies.

If anybody will be here let me know so we can meet up during break etc.

Or just look for me Asian killer with big stack backwards hat that stats “nice hand clown” can’t miss me.

Quote

10-27-2021 , 01:47 PM

#6144

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Working out regularly here, eating whatever I want and playing poker. Having a great time here but def looking sloppy. Will obv tighten up diet when I get back for now it’s whatever.

Quote

10-27-2021 , 04:19 PM

#6145

loco

The First Golden

Join Date: Jul 2008 Posts: 14,843

Big Guns but a bit soft and buttery.

Quote

10-27-2021 , 09:50 PM

#6146

Number1Hater

Confused About Butt Stuff

Join Date: Aug 2008 Posts: 14,108

Vegas is for losers. Honest to God I rather just sit in my room for a full week with my phone than be in Vegas.

Also their strip clubs are soft. In FL I had ass in my face and I sucked on some big melons.

See you and GL. Give me a shoutout if you ever on ESPN.

Sent from my iPhone using Tapatalk

Quote

10-27-2021 , 11:25 PM

#6147

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Number1Hater

There was a dude that reminded of you today. Asian dude who couldn’t help himself was a 3b junkie. Did it until he had no chips left. All heart no results. Lol.

Quote

10-28-2021 , 12:33 AM

#6148

loco

The First Golden

Join Date: Jul 2008 Posts: 14,843

3bet Junkie, all heart no results.

Lol

Quote

10-29-2021 , 02:52 AM

#6149

Number1Hater

Confused About Butt Stuff

Join Date: Aug 2008 Posts: 14,108

Lolol

Morans

Sent from my iPhone using Tapatalk

Quote

10-31-2021 , 04:25 PM

#6150

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/31/21
Push hyper
DB SP 3x5 @85 (3/3/2)
70x7
70x6 x2

DB SP 2x8 @75 (6/6)
60x10 x3

Front raises 3x8 @40 (8/8/8)
40x10 x3

Lateral raises 4x10 @35
35x10 x3

Upright rows smith machine all I got to work with here
25’s x10 x2
35’s x10 x2

DB shrugs 3x10 @110 (10/10/10)
75x20 x3

Chest dips 3x10 @45
BW x30 x3

Ab machine
115x8 x3

Quote

Page 246 of 254

First

46 146 196 226 236 241 242 243 244 245 246 247 248 249 250 251

Last

Post Reply Subscribe

...

Page 246 of 254

First

46 146 196 226 236 241 242 243 244 245 246 247 248 249 250 251

Last