Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 116

11/13/15
169.2 lbs

- lower back super sore from holding 2 45plates doing back extensions. Flat bench 185 felt like 225.

Chest and tris
Db incline 3x10
80x10
85x9
85x8

BB bench press
185x5
205x5 x2

Decline bench 3x10
185x10
205x8
225x5 (YPR)

Cable crossovers 4x10
30x12
30x10
30x8

Rope pushdowns 3x10
57.5x10 x3

Quote

11-15-2015 , 02:50 PM

#2877

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

11/15/15
169.4 lbs

- Entering week 13 of bulk, macros increased since I been around 170 give or take a pound for the last 2 weeks.

- Since I'm now at 3,748 calories (225p/505c/92f), eating this much is a pain in the ass unless I eat out.

Shoulders
Seated DB press 4x8-10
65x10
70x8
75x6 x2

Front raises 3x10
30x12
40x10 x2

Side raises 3x10/ reverse raises 3x10
35x10/ 15x12
35x10/ 20x10
40x10/ 20x10

Pec fly machine
100x10
115x10
130x10

Quote

11-16-2015 , 09:41 PM

#2878

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

11/16/15
170.0 lbs

- Getting sick of eattttting. *** can't wait to cut. Still got another 3-5 weeks of bulking.

Quads
Squats 3x5
225x5 x3

DL 3x5
275x8
315x4 x2

Close stance hack squat 3x12
180x10
230x10 x2

Leg extensions 3x15
130x15
130x20
150x17

Macros
211p/510c/99f

Quote

11-17-2015 , 03:10 AM

#2879

Number1Hater

Confused About Butt Stuff

Join Date: Aug 2008 Posts: 14,136

Quote:

Originally Posted by ExpectedV

- Getting sick of eattttting. *** can't wait to cut. Still got another 3-5 weeks of bulking.

u crazy bruh, i can eat like this forever

Quote

11-17-2015 , 05:18 AM

#2880

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,699

What the crap is that pic of EV?

#1,
of course you can eat 3.5k+ consistently when 2k+ of it is sugary crap!

Quote

11-17-2015 , 02:35 PM

#2881

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

Quote:

Originally Posted by Soulman

What the crap is that pic of EV?

#1,
of course you can eat 3.5k+ consistently when 2k+ of it is sugary crap!

I was making cheese for nachos but it was a disaster lol.

Lololol but who was fiber levels?

Quote

11-17-2015 , 09:08 PM

#2882

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

11/17/15
171.0 lbs

- Getting heavy. Gotta cut soon. Can't wait.

Shoulders/back
One arm pulley row 3x12
60x15
70x12 x2

Weighted pull ups 4x8
35x10 x2
35x8

Lat pulldowns 3x12
160x10 x3

DB rows 3x10
80x10 x2
85x10 (YPR)

Hyper extensions 2x12
90x15 x2

Standing DB press 4x8
45x10
50x8 x3 (PR)

Upright rows 3x10
70x10
80x10 x2

Quote

11-19-2015 , 05:14 PM

#2883

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

11/19/15
171.0 lbs

Chest and tris
BB bench press 3x5
225x5
225x4 x2

Db incline 3x10
80x8 x2
85x6

Decline bench 3x10
205x8
215x6
215x5

Db pullovers 3x10
70x12
75x10 x2

Cable crossovers 4x10
25x10
30x10
35x8 x2

Vbae pushdowns 3x10
72.5x10 x3

Close grip bench
135x10
135x7
135x8

Quote

11-19-2015 , 08:34 PM

#2884

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

Guise I'm back on the sauce

Spoiler:

Quote

11-20-2015 , 06:43 AM

#2885

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,699

Spoiler:

Quote

11-20-2015 , 10:15 AM

#2886

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,102

itshappening.jpg

Quote

11-21-2015 , 12:43 PM

#2887

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

11/21/15
171.8 lbs

- Low back super super sore along with other body parts. Must be from the OLDs. Body feels broken.

Hams
Squats 3x8-12
195x6

DL 3x8-12
185x6
235x5 x2

RDL 5x10
70x12
80x10 x4

Leg curls 4x10
95x15 x2
95x12

Macros
233p/419c/122f

Quote

11-21-2015 , 01:52 PM

#2888

aura

Carpal \'Tunnel

Join Date: Aug 2005 Posts: 10,048

LOL at you being old.

Quote

11-21-2015 , 01:54 PM

#2889

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

Quote:

Originally Posted by aura

LOL at you being old.

lol at first i thought OLD was some kind of lift i wasnt aware of, ev is the prime athletic performing age

Quote

11-21-2015 , 03:37 PM

#2890

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

It's gotta be something so must be the OLDs cause I'm only working out 5 times a week which is average.

Quote

11-21-2015 , 03:52 PM

#2891

aura

Carpal \'Tunnel

Join Date: Aug 2005 Posts: 10,048

I don't agree with you. Only 5 times a week is average for who? I feel like you're doing a bit of mild trolling.

I'll return serve.

Squat and DL more, bro.

Quote

11-21-2015 , 04:21 PM

#2892

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

Quote:

Originally Posted by aura

I don't agree with you. Only 5 times a week is average for who? I feel like you're doing a bit of mild trolling.

I'll return serve.

Squat and DL more, bro.

No trolling bro. 5 is average. Year-ish ago I was working out 6 times a week and on top of that doing a lot of cardio. Tons of energy. Maybe it was due to heavy amounts of crazed. Who knows.

I squat and DL twice a week. That's the max I'm willing to do with it. Any more would put me in the hospital.

Quote

11-21-2015 , 04:26 PM

#2893

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Quote:

Originally Posted by ExpectedV

I squat and DL twice a week. That's the max I'm willing to do with it. Any more would put me in the hospital.

LOL so absurd

Last edited by Weasel45; 11-21-2015 at 04:27 PM. Reason: i know the hospital is hyperbole

Quote

11-21-2015 , 04:32 PM

#2894

aura

Carpal \'Tunnel

Join Date: Aug 2005 Posts: 10,048

Fwiw, I meant squat and lift more weight, not more frequently. :-/

Quote

11-22-2015 , 05:43 PM

#2895

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

11/22/15
172.4 lbs

- Quick shoulder workout. Still getting a little bit stronger. Gonna level out soon prob.

Shoulders
Seated DB press 4x8-10
65x12
75x7
75x6
75x5

Front raises 3x10
35x12
40x10 x2

Side raises 3x10/ reverse raises 3x10
35x10/ 15x12
35x10/ 15x10
35x12/ 15x10

Quote

11-22-2015 , 09:58 PM

#2896

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

Up to 171-172 lbs. Prob only have 1-2 weeks left then straight to cutting. Plan to hit 175 lbs then back down to 160-164. Starting week 13 of bulk of total 3,855 calories (225p/525c/95f). Pumped to start cutting.

Quote

11-23-2015 , 08:24 AM

#2897

Number1Hater

Confused About Butt Stuff

Join Date: Aug 2008 Posts: 14,136

Quote:

Originally Posted by ExpectedV

Bruh, I am a bit worried to cut. It will start off well, but I'm pretty sure once I reduce calories every other week, I am going to feel starved. Do you feel this way too? I feel like my body never reach homeostasis and I'm always hungry.

Quote

11-23-2015 , 09:41 AM

#2898

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

Quote:

Originally Posted by Number1Hater

I only feel this way at the end of my cut, at which point I endure it knowing it will come to an end soon. This point is generally around 2200-2300 calories for me.

Quote

11-23-2015 , 09:59 AM

#2899

Number1Hater

Confused About Butt Stuff

Join Date: Aug 2008 Posts: 14,136

neat. yeah its that last couple of lbs/weeks that gets to me. i dont think i ever ate at maintenance, maybe that's why. once i hit 10% bf i will try maintenance cals and see if i am still feeling starved or not.

Quote

11-23-2015 , 10:29 AM

#2900

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,699

Quote:

Originally Posted by Number1Hater

neat. yeah its that last couple of lbs/weeks that gets to me. i dont think i ever ate at maintenance, maybe that's why. once i hit 10% bf i will try maintenance cals and see if i am still feeling starved or not.

!!!!!!!!!

!!!!!!
!!!

!!!

!!!!!

Here's a totally crazy idea: maybe also try some flexible dieting mechanisms like diet breaks, structured refeeds and cheat meals while you're going full bananas with reasonable ideas?

Quote

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