Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 118

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

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Page 118 of 255

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18 68 98 108 113 114 115 116 117 118 119 120 121 122 123 128 138 168 218

Last

12-14-2015 , 08:11 PM

#2926

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,699

Wood/wood

Quote

12-14-2015 , 10:01 PM

#2927

Number1Hater

Confused About Butt Stuff

Join Date: Aug 2008 Posts: 14,136

Quote:

Originally Posted by ExpectedV

No need for the N1H junk food check list of peace, going straight into cut.

Quote:

Originally Posted by ExpectedV

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

Spoiler:

If that's a huge waist, I am officially a sea creature now lol. You look good mane!

Quote

12-15-2015 , 12:44 AM

#2928

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

Lol weird how you and n1 go on diets the same day especially in the middle of December

Quote

12-15-2015 , 02:02 AM

#2929

Number1Hater

Confused About Butt Stuff

Join Date: Aug 2008 Posts: 14,136

Quote:

Originally Posted by bdiddy131313

Lol weird how you and n1 go on diets the same day especially in the middle of December

Quote

12-16-2015 , 09:39 PM

#2930

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,516

BDD gonna BDD

Quote

12-17-2015 , 09:22 AM

#2931

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

Quote:

Originally Posted by nuclear500

BDD gonna BDD

Lol please

Quote

12-20-2015 , 12:37 AM

#2932

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

New program and trying my best to keep to diet with recent trip to AC and going out/ holidays coming up. Goal is to be 174 end of the month while maintaining strength.

Quote

12-20-2015 , 08:50 PM

#2933

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

12/20/15
173.9 lbs

Squats 3x8 70% @195
195x8 x3

DL 3x8 70% @240
225x5
245x8 x3

DB lunges 4x8-10
20x10 x3

Quote

12-20-2015 , 09:51 PM

#2934

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

you troll my volume then do this workout

Quote

12-21-2015 , 05:18 PM

#2935

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

12/21/15
175.5 lbs

- chest and legs SUPER sore. Holy ****. I did my warm up of 45x10 for chest and I felt like a woman on her period.

Bench press 3x8 75% @190
190x8 x3

DB incline 5x8-10
70x10
75x10
80x8
80x7
75x8

DB flat bench 5x8-10
65x8 x5

Ohp 4x6 75% @105
105x6 x4

DB rows 4x8-10
80x10
90x10 x3

Lat pulldowns 4x10-12
160x10 x4

Lateral DB raises 5x10-15
30x12 x3
30x10 x2

Cardio
Treadmill steady 2 miles (16:52)

Quote

12-21-2015 , 05:24 PM

#2936

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

Quote

12-22-2015 , 03:06 PM

#2937

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

12/23/15
174.6 lbs

BB rows 5x8-10
135x10 x3
155x8 x2

Pull ups 4x8-10
x12 x2
x10 x2

Lat pulldowns 4x10-12
160x6
140x10 x3

DB curls 5x8-10
30x8 x5

Cardio
Treadmill 2 miles (16:41)

Quote

12-26-2015 , 03:22 PM

#2938

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

12/26/15
174.9 lbs

- Back on the grind. Maintained my weight without tracking on Xmas eve and Xmas, big win in my book.

BB flat 85% 5x3 @215
215x3 x5

DB incline 5x8-10
75x10
85x8 x3
85x7

flat machine 5x12-15
180x6
180x5
140x12
140x9
140x10

BB pause press 70% 3x6 @175
175x6 x3

Cable pushdowns 4x10-12
65x10 x3

Diamond push ups
x10 x2

Quote

12-26-2015 , 05:01 PM

#2939

Drrr.Gonzo

old hand

Join Date: Aug 2013 Posts: 1,586

Is such a transformation possible without juice, also according to bmi charts how can one maintain 10% body fat with a 20 pound weight gain(first time visiting this thread im assuming its a natty?)

Quote

12-26-2015 , 05:54 PM

#2940

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

Quote:

Originally Posted by Drrr.Gonzo

Is such a transformation possible without juice, also according to bmi charts how can one maintain 10% body fat with a 20 pound weight gain(first time visiting this thread im assuming its a natty?)

Very few people will be able to do this natty

Quote

12-26-2015 , 06:53 PM

#2941

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

Quote:

Originally Posted by bdiddy131313

Very few people will be able to do this natty

That's only because people are lazy and aren't consistent with training and diet for 5+ years.

Quote

12-27-2015 , 11:24 AM

#2942

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

12/27/15
174.4 lbs

- coach told me to follow same macros this week at 225p/450c/90f since my weight is steady for like 3 weeks obviously I'm not hitting my macros which is true lol. Need to make some adjustments kinda just estimating everything and eating out too much/ drinking. Last week he took away 30 carbs and 5 fats and added 2 sessions of cardio at 200 burnt cals so obviously I should lose more than .1 lb on those lol.
- quick leg session before work

Squats 3x8 75% @210
210x8 x3

Front squats 5x8-10
135x8 x5

DB lunges 5x8-10
25x8 x2

Quote

12-28-2015 , 09:29 AM

#2943

saw7988

Carpal \'Tunnel

Join Date: Jul 2005 Posts: 11,463

Quote:

Originally Posted by Drrr.Gonzo

Is such a transformation possible without juice, also according to bmi charts how can one maintain 10% body fat with a 20 pound weight gain(first time visiting this thread im assuming its a natty?)

I think you're assuming this "transformation" is happening all in one go? No, no one is going to put on 16 lbs of bodyweight while losing 1% BF simultaneously.

But I don't think it's unreasonable at all to have a long term goal of 180 lbs 10% BF, esp. given OP is still very young, pretty dedicated, and tall enough to be 180.

Quote

12-28-2015 , 02:54 PM

#2944

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

12/28/15
- brutal workout of 33 sets plus cardio

Bench press 4x6 75% @190
195x8 x4

DB incline 5x8-10
75x8 x3
80x7
75x7

DB flat 4x8-10
65x12
65x8 x3

Ohp 4x6 75% @105
105x6 x4

DB rows 3x8-10
75x10
85x10
85x8

Lat pulldowns 3x10-12
160x8
140x10 x2

Seated cable rows 2x12
140x12
140x10

Lateral DB raises 4x10-15
25x15 x2
25x12 x2

Reverse DB flys 4x10-15
20x8
15x10 x3

Cardio
Treadmill 2 miles @ 16:32

Quote

12-29-2015 , 06:25 PM

#2945

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

12/29/15
175.4 lbs

BB row 5x8-10
135x10
155x10
165x8 x3

Pull ups 4x8-10
x12
x10
25x8
25x7

Lat pulldowns 4x10-12
140x12
160x10
160x8
160x7

Block pulls 4x6 75% @255
225x5
255x5
255x6 x2

DB curls 5x8-10
35x8 x2
35x7 x3

Cardio
Treadmill 2 miles @16:07

Quote

01-02-2016 , 04:45 PM

#2946

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

1/2/16
175.0 lbs

Bench 6x1 90% @225
225x3
225x2 x4
225x5

DB flat bench 5x8-10
70x10
75x10
80x8 x3

Pause bench 3x6 75% @190
190x6 x2
190x5

Rope pushdowns 4x10
65x8
57.5x10 x3

DB extensions 4x10-12
50x10
60x8 x3

Quote

01-02-2016 , 08:24 PM

#2947

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,273

Quote:

Originally Posted by saw7988

But I don't think it's unreasonable at all to have a long term goal of 180 lbs 10% BF, esp. given OP is still very young, pretty dedicated, and tall enough to be 180.

Quote

01-02-2016 , 08:48 PM

#2948

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

Quote:

Originally Posted by ExpectedV

What are these % and why do none of them say 110

Quote

01-02-2016 , 09:00 PM

#2949

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

Quote:

Originally Posted by bdiddy131313

What are these % and why do none of them say 110

Based off of 1rm nubcake

Quote

01-03-2016 , 10:25 PM

#2950

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

1/3/16
174.2 lbs

- Short workout but got in the important lifts. Still a lot of sets so it's wtv.

Squats 5x3+ 85% @235
185x5
205x4
235x3 x5

DL 5x3+ 90% @310
225x5
275x3
295x2
315x3 x5

Quote

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