LOL but that makes too much sense mane.

Soul man give it a rest dude


Eta whoops thought this was #1 thread, continue with real discussion here

Woah. Pew pew, shots fired. I'll remember this one Mr. PJ

Lol I saw two #1 posts and soul man freaking out on my phone, easy mistake to make

Lmao happens quite frequently. Understood, moving on now.

11/23/15

- DL felt heavy. Ugh. Sucking it up big time with lower body. It's like I hit a brick wall. Hit 235x5 for squats though.

Quads
Squats 3x5
205x5
225x5
235x5 (YPR)

DL 3x5
295x5 x2
315x4

Close stance hack squat 3x12
180x12
230x10 x2

Leg extensions 3x15
130x15 x2
150x15

11/24/15
171.6 lbs

Back
One arm pulley row 3x12
60x10
70x10
80x10 (PR)

Weighted pull ups 4x8
45x8 x2
45x6 x2

Lat pulldowns 3x12
160x10 x3

DB rows 3x10
75x10
80x10 x2

DB pullovers 4x10
75x10 x2
80x8 (PR)

11/25/15
172.4 lbs

Arms hypertrophy
Standing press 3x10
50x10
55x6
55x7 (PR)

BB seated press 3x8
135x5 x2
135x8

Side raises 3x10
35x12
40x10
45x8 (PR)

Standing curls 3x10
35x10
35x8 x2

Seated DB curls 3x8
25x10
25x8 x2

Preacher Curl machine 3x8
95x10 x2

11/28/15
174.2 lbs

- Haven't logged in a few days had a solid thanksgiving ate a ton and back on the grind. Did some shopping yesterday.

Chest and tris
BB bench press 3x5
185x10
225x5
235x4 (YPR)

Db incline 3x10
85x10
90x7 x2 (YPR)

Decline bench machine 3x10
180x12
230x10
270x10

Cable crossovers 4x10
35x10 (YPR)
35x8 x3

Rope pushdowns 3x10
50x10
57.5x10 x2

Weighted dips 3x10
45x10 x2
70x8

- So being at 174.2 lbs today, I only want to bulk for one more week. My lifts are still increasing but wanted to end it around 174-176 lbs. Goal is to be really lean by early March prob around 159-163 lbs then maybe bulk for 8-10 months to get all my lifts up high and gain a lot of size.

- Anyways here's a few pics after today sitting at 174.4 lbs. We can see droppy chest action and chub chub belly action and above all, barely any vascularity.

"Droopy chest" can be an illusion because your pec major is way bigger than the minor. You do decline incline AND flat. A lot of "pros" I've read say to drop flat if you intend to do decline with regularity since your hitting the major anyway with flat and dips and most fly variations.

So yah if you gain fat in you chest it's going to "highlight" the difference.


I'd like to hear argument otherwise though.

Interesting and I've heard many advocate to drop flat BB and if anything do DBs. More range of motion and better squeeze of the chest muscles etc.

11/29/15
173.8 lbs

- Chest super sore, felt like a woman during that time of the month.
- 80s felt heavy afffff

Shoulders
Seated DB press 4x8-10
75x8
80x4 (use so much 1st rep w/o spotter)
80x3
75x6

Front raises 3x10
35x10
40x10 x2

Side raises 3x10/ reverse raises 3x10
35x10/ 15x10 x2
40x8/ 20x10

A DB bench with twist at the top to allow for greater adduction will recruit the minor I believe, so that makes sense.

bruh, gimme your arms lol. your arms minus this cottage cheese belly and ill be a happy man.

srsly my arms dont grow lol

11/30/15
172.4 lbs

- Didn't track macros yesterday and was pissed about my insurance claim so said fk this all, need some sleep. Got like 10 hours or sleep, much much needed.

Arms
Standing db curls
40x10 x2
45x6 x2 (PR)

Seated curls
30x10 x3
35x10

Spider curls
50x10
70x8 (PR)
70x7

Haha it's just an illusion. Arms aren't as big as they appear to be. It falls down to the truth of the tape.

12/2/15
175.6 lbs

- only few more days of bulking. Thank god. Eating ~3900 calories a day is brutalllll.

Quads
Squats 3x5
185x6
205x8
225x5

DL 3x5
275x5
295x5 x2

Close stance leg press 3x12
180x10
200x10 x2

Leg extensions 3x15
130x10 x2

12/5/15
175.8 lbs

- testing close to max due to last week on bulk so easy to compare numbers end of cut

Chest
BB bench press 3x5
185x10
225x5
235x3
245x2 (YRP)

DB incline 4x12
75x8
85x8
90x4+ on the way up on 5th left arm gave out just ditched the weight no injury. Cat like reflexes.
90x8
95x5

Decline bench
185x8 x2 spent no energy left

Cable cross overs
25x12
35x8 x2

Bulking wrap up
- Ending macros are 3,855 calories (225p/525c/95f).
- Plan is to be real lean by first week of March which means roughly 13 weeks to but that goal. My weight is ~176 lbs so if I lose 1 lb a week that leaves me at 163 which seems about right for the leanness I want. It will be close though. Probably will go from 3,855 calories to 2,300 calories.
- After this next cut I plan to go on a pretty big surplus, probably will attempt to hit 185 lbs and focus on strength and less on meticulous eating habits.

Strength Summary
Week 1 Bulk Strength/ Current Strength (Week 14)

Squat: 225x3/ 235x5
DL: 275x5/ 315x4
Bench: 195x5/ 225x5 (235x3/ 245x2)
DB incline bench: 65x10/ 85x10 (95x5)
DB seated shoulder press: 55x10/ 75x8 (80x4)

Truf of the Tape
End of Cut
8/23/2015 MEASUREMENTS (160 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)

End of Bulk
12/06/2015 MEASUREMENTS (175.8 lbs)
Waist: 32"
Chest: 39"
Right arm: 13.5" (unflexed)
Right arm: 14.5" (flexed)
Right forearm: 11.75" (unflexed)
Right quad: 23.5" (flexed)
Right calf: 16" (unflexed)

Hey man,

I've got the perfect item for you to buy for yourself for such a successful bulk. Real motivation for when you're back down to leanness in March! Much better than your previous cape

If said purchase is made absolutely pics or it didn't happen.

I will wear this to a workout for 5k

Suggests you own said apparel already!

Hahaha he is that guy

Took a week off from the gym and diet/macros. Had a lot going on. Had to travel all the way to DC to take a police physical. Got 100% on bench press, needed to hit 245x1 @172.5 lbs. Night before the event, I decreased Cals so I would weigh less. Anyways now it's time to get back on track. No moar huge pizzas and crap. Time to cut, need to go from 176 down to the low 160s while maintaining strength. Started my new program today as well and it's a great change of pace. No need for the N1H junk food check list of peace, going straight into cut.

Here's a pic of where I'm at now physique wise. Gotta trim down that huge waist.