7/29/15
164.6 lbs

- Felt like puking today. High reps for squats and hack squats was exhausting. Next week skipping legs, this should count for a double leg workout.

Legs
Squats 4x10-15
175x11 x2
175x10 x2

Hack squats 4x10-15
140x15
160x12 x3

Lunges 4x10-15
25x12 x2
25x10 x2

RDL s8 bar 4x10-15
70x12 x4

Macros
220p/300c/70f

Fack covering a shift from 7a-3p now gotta stay until 10pm. Maybe gym later if I have energy. Running on 3 hours of sleep. Such a ***'d up sleep schedule.

lol. I am just coming out of a back injury and my leg day already has more volume than that. Just man the f up.

Yeah but you don't lift heavy

Oh right. I forgot you were logging in kg

a bit much volume for warmup imo

rekt

Haven't logged in a while. Working full time hours now and this past week worked an event for $70/hour ot. Still somewhat consistent with lifting but diet is generally on point mon-thurs, eat loose+drink a few beers Friday, weekend on point. Anyways, had this mva today if u wanna call it that lol. Out of state dude backs up into parked car literally taps it, no damage on either vehicle... Let's put it this way, when I asked owner where is the damage it took him a solid 1-2 mins to find something and said "and the WHOLE car shook". Made a face and eye roll at my supervisor and everyone except for them had a good laugh.

As for my diet I'm down to 220p/280c/70f POVERTY. getting very low for my standards. End of this month cut will end then I'll prob have a 10k cal cheat day.

8/10/15
165.8 lbs

Back/Traps/Bis
DB rows 5x15-30
70x20 x2
70x18
70x15 x2

Lat pulldowns 4x15-30
120x15 x2
120x13
100x15

DL 3x15-30
205x15 x3

DB shrugs 5x15-30
85x20 x2
85x18 x3

DB curls 4x15-30
25x20
25x18
25x15 x2

Incline curls 4x15-30
20x15 x4

Cardio
300kcal burnt steady state

Macros
220p/280c/70f

8/11/15
164.8 lbs

- Still getting stronger near end of cut. Gonna keep going till I level out then reverse diet. Pumped about hitting 240 squat.

(265S/315D/250B) adjusted totals

Squats
2x5 70% @185.5
185x5 x2

2x3 80% @212
215x3 x2

1x1 90% @238.5
240x1

1xAMRAP 90% @238.5
240x3

DL
2x5 70% @220.5
225x5 x2

2x3 80% @252
255x3 x2

1x1 90% @283.5
285x1

1xAMRAP 90% @283.5
285x5

Bench
2x5 70% @175
175x5 x2

2x3 80% @200
205x3 x2

1x1 90% @225
225x1

1xAMRAP 90% @225
225x3

Cardio
300kcal burnt steady state

Macros
220p/280c/70f

This week fluctuating between 163-165 lbs and waist is 30 on navel. Plan is to do 1 more week of cutting. From there, jump right into reverse dieting, likely keep cardio the same, and add volume into same program since it's clearly making me stronger. Ftr, program called to workout 6x/weeks one of the being whole power day. Due to my schedule averaged out to doing 4x workouts a week one of them power day and still had good strength gains on cut. Wish I had more time but meh gotta do what I gotta do.

8/17/15
163.8 lbs

- last week of cut, down to 2500 calories. Constantly starving.. Struggle is real. Macros at 220p/280c/60f

Back/Traps/Bis
DB rows 5x5-7
85x12
95x10
100x8
100x7

Lat pulldowns 4x5-7
160x10
180x8
180x7 x2

Cable rows 4x5-7
160x10
160x8 x3

DL 3x5-7
285x6
285x5 x2

DB shrugs 5x5-7
100x10 x4

DB curls 4x5-7
40x8
40x7
35x8 x2

Incline curls 4x5-7
30x7 x2
30x6 x2

Macros
220p/280c/60f

Finally it's the end of the cut. Time to bulk. Kinda meh cut but I added 40 lbs to my squat. All in all, not a bad cut. I'll be pumped if I keep gaining strength. Last time I squatted I only hit 245x1 cause I got light headed. Hard with no energy I suppose.

Before:

Measurements
5/3/15 @ 173 lbs
Waist- 33"
Right arm (unflexed)- 13"
Right arm (flexed)- 14.25"

Strength
Squats 205x1
DL 275x5
Bench 195x5



After:

Measurements
8/23 @163 lbs
Waist: 30"
Chest: 38"
Right arm: 13" (unflexed)
Right arm: 14" (flexed)
Right forearm: 11" (unflexed)
Right quad: 22" (flexed)
Right calf: 15.25 (unflexed)

Strength
Squats 245x1
DL 295x3
Bench 225x3

looking good dood! dat vascularity

sorry but that looks a bit absurd, like a starved kid but with big arms.
core/back seriously lacking

Thanks man

Agreed that core/back are slacking. Absurd is lol though, my arms flexed are 14".

14" is not a big arm my forearm is 14" doesnt look absurd at all

it's not that the arms are too big, it just looks out of proportion somewhat because back/core are underdeveloped in comparison.
the sucked in stomach(by the looks of it) probably emphasizes this even further

You're a hobbit tho, ofc it looks normal.

I like EV's look/shape/proportions. Needs more mass overall, but relatively evenly distributed with just a tad more in back.

Not happening until huge training overhaul.

Looks the same. Lifts the same. Realities of natty training.

I think you looked good in the before pic, much more beefy and still very lean

2nd pic is too skinny

No. Not realities of natty training. He's got at least a good 15lbs more at that bf to add on over his lifetime if he stays naturolo, his training just sucks worse than almost anyone on this forum. Embarrassingly little volume on the little lifts, 0 meaningful progression on main lifts because his programming is nonsense. Overhauling that would probably make almost as much of a difference as adding in The Good Stuff, definitely much more unless it was relatively aggressive doses of The Good Stuff.

You can find so many gh15 forum members in the log section who look only marginally better than EV, and just like him, their horrific training programs and lack of objective effort is what's holding them back. It's definitely not the absence of The Good Stuff.

Same to you, you'd probably have a good 10lbs to crank out over 3-5 years if you trained better. The Good Stuff could make it happen in like 9-12 months instead.

What program would you recommend for me then that will have an emphasis on back?

SS+GOMAD

What kind of milk should I get? Whole or skim?

May give 5/3/1 a try. Will report back when I feel better. Currently sick.

That a serious question? Protein by volume or do you need the (fat) calories?

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