Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 113

I don't have any. It's a sore topic lol. It's all good though, now that I'm training them twice a week I'll get my DL up to 315 again and squat 2 plates.

Quote

10-29-2015 , 09:03 PM

#2802

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/29/15
167.8 lbs

- Last night had a ton of Chinese food. Bulking. Not a big deal. Didn't count macros.
- Gaining some muscle mass mostly due to fap gains.

Spoiler:

Back and bis
One arm pulley row 3x12
50x12 x3

Weighted pull ups 4x8
25x10 x3
25x7

Lat pulldowns 3x12
160x8 x3

DB rows 3x10
85x10 x2
85x9

DB pullovers 4x10
65x10 x2
70x8

Standing DB curls
35x6
30x10
30x8

Incline curls 3x10
25x10
25x8

Quote

10-30-2015 , 08:04 PM

#2803

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Had to goto doctors today. Got bit by tick right on my ass. Absolutely awful. The nurse thought I was joking at first lol.

Off day today. Went to AC played some short stack poker. Up $80 in hour then bounced. Such a nitty table but tons of straddles. Seemed weird. Anyways had this seafood and cheese fries was good af.

Quote

10-31-2015 , 01:31 PM

#2804

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

10/31/15
167.4 lbs

- Going to Halloween party tonight so doing a mixture of N1H and YTF diet aka eat till u ain't hungry no more.

Chest and tris
DB incline 3x10
75x10
80x10 x2

Decline bench
185x10 x2

BB bench press 3x5
185x5
205x5
225x3 (recent PR)

Cable crossovers 4x10
25x12
30x12
35x8
35x6

Rope pushdowns 3x10
57.5x10 x2

Weighted dips 3x10
35x10
60x10
60x8

Quote

11-02-2015 , 10:13 AM

#2805

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

11/1/15
167.0 lbs

- Lost weight surprisingly given I had the Halloween party. I only had 1200-1500 cals before the party/ 200g protein but when I started to drink my appetite was totally suppressed. Very weird. Ate some, not much at all.
- Got home really late so skipping the gym today. Was supposed to do hams so I'll make up for that on Monday.
- With my current macros I can basically eat whatever I want but it's getting to the point where I have to eat all the time. Annoying on some days. I should switch places with N1H, he could demolish these macros and still want moar.

Week 11 of Bulk 166.8 lbs (average weight of 7 days)
Macros
225p/490c/89f

Quote

11-02-2015 , 11:45 AM

#2806

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

3lbs gained after 11 weeks bulking?

Quote

11-02-2015 , 12:03 PM

#2807

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Perfect, maintain.

Quote

11-02-2015 , 12:17 PM

#2808

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by bdiddy131313

3lbs gained after 11 weeks bulking?

These were my notes from week 1 so that's about 5 lbs gain in 10 weeks going from 2,647 to 3,661 calories. That's absolutely perfect, 0.5 lbs every week. Enough time to keep getting stronger and adding in 20-30 carbs each week plus some fat.

Start of bulk
End of Week 1 (2,647)
8/23/15: 220/300/63 R: 220/400/66
Weight: 162.2 lbs
Cardio- (2) 300kcal runs (1) 19m HIIT

Quote:

Originally Posted by Soulman

Perfect, maintain.

Lmao. Perfect macros, perhaps. Maintain, naw never.

Quote

11-02-2015 , 12:18 PM

#2809

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

Dunno why my body is so different literally 1 meal with added carbs after the diet i gain 15lbs everytime natty or not

Quote

11-02-2015 , 05:31 PM

#2810

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by bdiddy131313

Dunno why my body is so different literally 1 meal with added carbs after the diet i gain 15lbs everytime natty or not

Prob cause your meal is like 2-3k cals lol

Quote

11-02-2015 , 06:25 PM

#2811

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

11/2/15
168.2 lbs

Hams
Squats 3x8-12
185x8 x3

DL 3x8-12
275x6 x3

RDL 5x10
80x12
100x10 x5

Stiff legged DB DL 3x10
45x10
50x10
55x10

Leg curls 3x15
95x15 x3

Macros
287p/361c/96f (went to sushi buffet. Had a lot of salmon and tuna rolls. Who knows what the macros are, donut care)

Quote

11-02-2015 , 09:35 PM

#2812

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

Quote:

Originally Posted by ExpectedV

Prob cause your meal is like 2-3k cals lol

Oh right lol

Quote

11-03-2015 , 09:11 PM

#2813

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

11/3/15
168.0 lbs

Shoulders/Chest
BB flat bench 1x10, 2x8, 2x5, 1x3
185x10
205x8
205x7
215x5
225x3

Standing DB press 3x10
45x10 x2
50x8

DB incline 3x8-12
75x10
80x6 x2

Front raises 3x10
30x10
35x10 x2

Side raises 3x10/ flies 3x10
35x10/ 40x10 x2
40x8/ 45x10

Macros
188p/492c/87f (had 5 slices of chicken parm pizza prob more carbs and fats than what I tracked)

Quote

11-04-2015 , 03:13 PM

#2814

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

https://www.t-nation.com/training/fa...he-bench-press

It all makes sense now why powerlifters are so fat and don't have that much muscle

Quote

11-04-2015 , 03:27 PM

#2815

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

ya man, all powerlifters are super fat

https://instagram.com/p/9eOnWsLjmI/?...iclilliebridge

Quote

11-04-2015 , 04:46 PM

#2816

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Lmao I do not need links to powerlifters. Did u even read the article?

Quote

11-04-2015 , 06:33 PM

#2817

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Yes, the article was very dumb.

Quote

11-05-2015 , 08:17 PM

#2818

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

11/5/15
170.0 lbs

- Getting stronger. Been a while since I've squatted 225 and DL 315. Need to keep it going, take advantage of calories, only a few more weeks of bulking left.

Quads/Back
Squats 3x5
185x5
205x5
225x4 x2

DL 3x5
275x5
295x4 x2
315x3 (PR)

Close stance hack squat 3x12
180x10 x3

Leg extensions 3x15
110x20
130x15 x2

Hyper extensions 4x10
45x10 x2
70x10
70x8

Weighted pull ups 4x8
25x10 x2
35x7 x2

DB rows 4x10
75x10 x2

Macros
244p/383c/120f

Quote

11-05-2015 , 09:08 PM

#2819

abrahamovic

old hand

Join Date: Aug 2010 Posts: 1,229

Quote:

Originally Posted by ExpectedV

Been a while since I've squatted 225 and DL 315.

only a few more weeks of bulking left.

LOL at these 2 things. Bulk til 185 minimum

Quote

11-05-2015 , 09:49 PM

#2820

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Are u INsane?? I would be 30% loco approved body fat at that point. My cut would be brutally long. Have you seen pics of me at 180 lbs? No thx.

Quote

11-05-2015 , 09:51 PM

#2821

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Show us the pics!

Quote

11-05-2015 , 10:02 PM

#2822

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Syndr0m

Show us the pics!

There he is, just in time for the Asian noodz. Brb gotta find the pics.

Quote

11-05-2015 , 11:10 PM

#2823

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

This post was from May 1st, 2014 and Loco confirmed I had love handles/ chest looked droopy. From here I did my crazy cut to 159 lbs etc etc.

Quote:

Originally Posted by ExpectedV

Bulk complete

Weight after cut: 164 lbs

Weight now: 180 lbs

- Bulk didn't go that great because of injuries etc but I believe if it wasn't for my strict macros, I would look even worse than I do now. I feel fat but very excited to start cutting. I want to be lean as fawk again.

Ending pics

Spoiler: