Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 138

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

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09-25-2016 , 01:41 PM

#3426

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

EV,

You are skinny. Your programming transformed your body so that you actually look skinny rather than skinnyfat.

If this is what pleases you, GJ.

If you want to look like you even lift, listen to Evoken.

Quote

09-25-2016 , 02:38 PM

#3427

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,327

Quote:

Originally Posted by BustoRhymes

Why are you so rustled though? Much attitude lol.

Quote

09-25-2016 , 02:44 PM

#3428

loco

The First Golden

Join Date: Jul 2008 Posts: 15,046

Quote:

Originally Posted by Evoken

AS A NATURAL, you must lift more weight to look better. God that sentence sounds too obvious to even write. That doesn't just mean 1rm sq/dl/bp, and in fact I agree with you that these exercises in particular are overrated for producing visible changes. But that doesn't mean you can't have a formal plan to make week to week progress on curls/incline db/db ohp etc or on your higher rep sets for the big lifts.

For enhanced guys, lifting more weight is STILL the best way to look better, but it becomes more likely to be injurious and less feasible as poundages rise.

Volume should be a tool you use to increase weights/sets/reps or reduce rest times next time you do an exercise, not an end goal.

fwiw the 3 lifts that produced the most visible changes the most rapidly for me were barbell incline bench, pullups, and v-bar pushdowns. When weights/sets/reps are moving up on these, I look better in the mirror no matter what.

Vbar pushdowns??? Lol. No natty ever gained an ounce of muscle on cables.

Quote

09-25-2016 , 03:01 PM

#3429

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Is it possible that EV's program just needs better fatigue management / periodization? Whether you agree with his exercise selection or not, he does a ****ton of work doesn't he?

Quote

09-25-2016 , 03:19 PM

#3430

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,327

9/25/16
169.2 lbs

Pull ups
x10 x2
25x8
45x8 x3

BB rows
185x5 x3

T bar rows
180x8
205x5 x3

Cable Lat pullovers
50x10 x2
65x8 x2

DB pullovers
70x10
75x10
80x8 x2

Macros
230p/415c/105f

Quote

09-25-2016 , 03:35 PM

#3431

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

+1 to 5/3/1

something like this perhaps: http://www.mensfitness.com/training/...iations?page=2

that's 4 days a week, and you could add a conditioning day in as well if you wanted (would make it worse imo).

Quote

09-25-2016 , 07:53 PM

#3432

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

Quote:

Originally Posted by Renton555

Is it possible that EV's program just needs better fatigue management / periodization? Whether you agree with his exercise selection or not, he does a ****ton of work doesn't he?

Yeah, ultimately he could change nothing with regard to selection and just include some plan for increasing weight week to week and he'd be fine.

Also there's no way you're strict t-bar rowing 205 unless these are basically shrugs.

Quote

09-25-2016 , 08:34 PM

#3433

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Quote:

Originally Posted by ExpectedV

Why are you so rustled though? Much attitude lol.

Despite what you perceive, I don't think anyone itt is rustled. Several people have stopped by to offer you advice. That's it. Argue with them or dismiss it or discuss it or whatever. Up to you. I was just pointing out that you are skinny and have poor programming if your goal is to bulk without losing your focus on aesthetics. I am speaking as someone who shared similar goals but basically followed what Evoken is suggesting and had what seems to be the results you want. I mean, maybe throw out being as strong as me if you don't care about that, but if youcan achieve your aesthetic goals AND be strong, why not both.jpg

Quote

09-26-2016 , 12:21 AM

#3434

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

I don't think anyone can achieve any aesthetic goals without actively trying to get stronger at stuff. Going in and picking weights mostly unsystematically works for a long time, but it's not going to work forever. Doubly true as a naturolo.

Quote

09-26-2016 , 05:30 PM

#3435

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,327

Quote:

Originally Posted by HalfSlant

Yeah I'll give this a try and run it until end of bulk. Seems like enough volume for me.

Quote

09-26-2016 , 05:51 PM

#3436

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,327

9/26/16
168.8 lbs

- Start of 5/3/1
- I followed rest time to the tee and felt fatigued pretty quickly

Workout A:
BB shoulder press (finding 1rm):
95x5
115x5
135x3 (few reps in tank)
155x3
165x1

BB shrugs 4x10 60s rest:
225x10 x4

BB upright rows 4x10 60s rest:
65x10 x2
85x10 x2

DB shoulder press 4x12 60s rest:
60x12
65x10
65x8
60x8

Bent over DB raises 4x15 60s rest:
20x20
25x15
25x12 x2

DB curls 4x12 60s rest:
30x12 x2
35x12

Quote

09-26-2016 , 05:54 PM

#3437

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,327

So first 23 weeks of bulking I went from 161 to 169 lbs. It looks like I gained more than that. No way in hell im bulking to 180 I'll be fat as fk.

Spoiler:

Quote

09-26-2016 , 06:36 PM

#3438

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,515

Angle on right is different. You're doing a slight twist in your upper body so it makes it look like you're even bigger. Straight from the front or side will always make you look smaller.

Its possible all 8lbs went to your upper body but doubtful. You do look a bit fuller though which could be water.

Quote

09-26-2016 , 06:56 PM

#3439

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

legs tho?

Quote

09-26-2016 , 07:09 PM

#3440

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Waist might be wider than upper back by now. Imagine 180

Quote

09-26-2016 , 08:05 PM

#3441

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,327

Quote:

Originally Posted by HalfSlant

legs tho?

Look the same. Is that even a question?

Quote

09-26-2016 , 08:09 PM

#3442

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

Quote:

Originally Posted by HalfSlant

legs tho?

Quote

09-26-2016 , 08:11 PM

#3443

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,327

Quote:

Originally Posted by nuclear500

Yeah I was scrolling pics and those were the closest in angle. Not the best but shows a good example of before/now. I also had a pretty big pump today due to shorter rest time. Def looking fuller but to me I look like I gained like 12-14 lbs not 8 lol.

Quote

09-26-2016 , 08:12 PM

#3444

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,327

Quote:

Originally Posted by bdiddy131313

Did you snap a pic before your bf gave you a blowie?

Quote

09-26-2016 , 09:52 PM

#3445

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

Quote:

Originally Posted by ExpectedV

Did you snap a pic before your bf gave you a blowie?

only you would think these are a mans legs because its what you see in the mirror daily case closed.

Quote

09-26-2016 , 10:38 PM

#3446

loco

The First Golden

Join Date: Jul 2008 Posts: 15,046

Loltastic.

This and number1hater's thread the only reason to check the forum. A+ entertainment.

Quote

09-27-2016 , 04:54 PM

#3447

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,327

9/27/16
168.8 lbs

Squats week 1
65- 141x5
75- 163x5
85- 184x5+

Workout B:
Squats 5/3/1 90s rest
95x5
135x3
------
145x5
165x5
185x7

Leg Press 4x10 60s rest
230x10
270x10 x3

Leg Extensions 4x12 60s rest
130x12 x4

Leg Curls 4x12 60s rest
125x12 x3

Macros
230p/415c/105f

Quote

09-29-2016 , 12:24 PM

#3448

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,327

9/29/16
170.4 lbs

Bench week 1
65- 157x5
75- 182x5
85- 206x5+

Workout C:
Bench press 5/3/1 90s rest
160x5
185x5
205x6

DB bench press 4x10 60-80s rest
70x10 x2 (60s)
70x8 x2 (80-90s)

Dips 4x10 60s rest
x10 x4

Flat/Incline flys 4x10 60s rest
35x8
35x10 x3

Tri pushdowns 4x10-15 60s rest
57.5x15
65x15
72.5x10 x2

Quote

09-29-2016 , 10:59 PM

#3449

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Your maxes are way off if you are only getting six reps in week one. Even with 90 seconds rest

Last edited by Weasel45; 09-29-2016 at 11:05 PM.

Quote

09-29-2016 , 11:22 PM

#3450

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

You probably started a little too heavy. Ideally first week you want to be getting around 10-12 reps on the AMRAP set. 3-5 minutes before that AMRAP set is good also. It should be ball busting. In your case, leave nothing in the tank. You should NEED to sit down or lay down after your squat/dl set or you are simply not trying hard enough.

Quote

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