Open Side Menu Go to the Top
Register
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

11-30-2016 , 12:12 PM
How is he getting 5x the required number of reps for week one?
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
11-30-2016 , 12:33 PM
11/30/16
176.4 lbs

- End of bulk today. Will do a recap tomorrow when I measure myself.
- Essentially went from 162 lbs to 177 lbs in 7 months.
- Feel fat as fk, plan is to go down to 168-170 then slowly gain a few lbs and maintain for a bit.

Spoiler:


Cycle 3 Week 1

DL
225x5
265x5
300x6 (85% 297.5/ felt pretty good)

Pull ups
x15
x12
x10 x2

One arm db rows
75x10 x2
75x8 x2
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
11-30-2016 , 12:59 PM
Quote:
Originally Posted by Renton555
How is he getting 5x the required number of reps for week one?


Oh. I thought he was on the 5 3 1+ week for some reason

In that case a reset might be near
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-01-2016 , 09:36 AM
End of Cut (161.6 lbs)

5/11/16 MEASUREMENTS
Waist: 29"
Chest: 38"
Right arm: 13" (unflexed)
Right arm: 14" (flexed)
Right forearm: 12.5" (unflexed)
Right quad: 23" (flexed)
Right calf: 17" (unflexed)

Strength update
Squat: 201 (175x5)
Bench: 236 (205x5)
DL: 265 (225x6)
Total: 702


END OF Bulk (176.0 lbs)

12/1/16 MEASUREMENTS
Waist: 32"
Chest: 39"
Right arm: 13.75" (unflexed)
Right arm: 14.5" (flexed)
Right forearm: 12" (unflexed)
Right quad: 24.5" (flexed)
Right calf: 16" (flexed)


Strength update
Squat: 265 (225x6)
Bench: 263 (245x3)
DL: 350 (315x4)
Seated military press: 182 (165x3)
Total: 878


Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-01-2016 , 09:56 AM
Pretty solid bulk, not the best/ not the worse. Macros aren't that high cause I'm only lifting 4x/week sitting at 3,400 calories (225/400/100). Last bulk cycle I ended at 177 lbs and 3,800 calories over 500 carbs per day. My plan is to get down to 168-ish while maintaining my strength/ maybe progressing a bit in DL/squat during that time. My goal is my next bulk cycle to hit 305 squat, 405 DL, 275 bench. That would be just shy of a 1000 total which would be huge.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-02-2016 , 10:50 AM
12/2/16
175.2 lbs

Squats
175x5
195x5
225x6

DL (threw these in)
225x5
265x5
300x6

Leg press
230x10 x4

Leg extensions
170x12 x4

Leg curls
110x12
125x12 x3
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-03-2016 , 01:17 PM
12/3/16
174.6 lbs

- Went from 176 to 174-ish in 2 days. Think I over estimated. Gonna allow myself like 50 more carbs today to make up for it and prob 230g protein total.

Bench
175x5
195x5
225x5 (possibly one more if I had spotter, that Inbetween stage)

Flat DB bench
75x10 x2
75x8
75x7

Cable cross overs
30x10 x2
30x8 x2

Rope pushdowns
50x12
50x10
57.5x8 x2

Flat bench flys (fatigued)
30x10 x3

Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-04-2016 , 08:51 PM
Recap

So I did a bit of digging to see how I can improve my physique in 2017. This is the year of gains, no more maintaining. I decided to figure out every bulk/cut I have done in my lifting career and provide a pic/ any relevant stats I logged at that time. This is what I came up with. It's a long post but necessary to held hold myself accountable in 2017 to make some gainz.

So I would like to look at weight/ lbs being lifted and my measurements as progress, not much else. I don't think I've ever hit a 900 total so I'd like to do that within the next 3-6 weeks and after dieting down to 165-168 lbs to maintain most of my strength. As most of you are aware, my biggest leak has been losing all my strength during my cuts. Say nah mane it's fine I am lean as *** that's all I care about. While I do lift for aesthetics there comes a time when I need to say hey I have proven that my diet is on point and will always will be and I need to focus on my weaknesses to make gainz. That's what I'm doing.

Comparing my last bulk to the results of my current, strength is the same to the tee which is absolutely not acceptable. This can't happen again. It goes back to my last cut losing so much damn strength. Measurement wise, made some gainz in quads that's about the extent of it.

So here it is..

(2013) When I came back to the US after living in the Caribbean for roughly a year. Drank a lot (maybe as much as N1H) and did wtv I want bunch of rum runs and playing volleyball/ day drinking. This wasn't the first time I started lifting, just when I started to learn about the basics of nutrition.

Spoiler:


(2013) of September was my first successful cut. Took 8 months and hit 164 lbs. I started to troll and stumbled upon H&F where I told someone a simple key phrase that defined me "6/10". This is when the real journey began.
Macros: 2500 calories (220/270/60)

Spoiler:


Strength
Squats: 205x3
Bench: 225x9
DL: 315x4

But, as we know form is important too...

Spoiler:




Bench was decent




(2014) End of November, I made some real gains but then lost all my strength cutting down to my lowest ever 159 lbs.

Measurements
Waist: 28"
Chest: 35.5"
Right arm: 12" (unflexed)
Right arm: 13" (flexed)
Right forearm: 10.5" (flexed)
Right quad: 21" (flexed)
Right calf: 15 (unflexed)

Spoiler:




Strength
Squats: 213 (185x5)
Bench: 213 (185x5)
DL: 316 (275x5)
Total: 742

Now that leaves (2015) which I went to academy for a total of 6 months and bulked up in the process. Huge mistake. Less physical activity (based on my standard) and barely any sleep. Got skinny fat again. Since then been making a comeback.

End of May completed bulk ending at 175 lbs

Measurements
Waist: 33"
Chest: 37.25"
Right arm: 13" (unflexed)
Right arm: 14.25" (flexed)
Right quad: 22" (flexed)
Right calf: 15.5 (unflexed)

Spoiler:


Strength
Squat: 224 (195x5)
Bench: 241 (210x5)
DL: 328 (285x5)
Total: 793


End of August of 2015 completed cut ending at 160 lbs.

Measurements
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)

Spoiler:


Strength
Squat: 242 (225x3)
Bench: 224 (195x5)
DL: 316 (275x5)
Total: 782


End of December of 2015 completed bulk ending at 175.8 lbs.

Measurements
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)

Spoiler:


Strength
Squat: 270 (235x5)
Bench: 259 (225x5)
DL: 349 (315x4)
Total: 878


End of May of 2016 completed cut ending at 161.6 lbs.

Measurements
Waist: 29"
Chest: 38"
Right arm: 13" (unflexed)
Right arm: 14" (flexed)
Right forearm: 12.5" (unflexed)
Right quad: 23" (flexed)
Right calf: 17" (unflexed)

Spoiler:


Strength
Squat: 201 (175x5)
Bench: 236 (205x5)
DL: 265 (225x6)
Total: 702


End of December of 2016 completed bulk ending at 176 lbs.

Measurements
Waist: 32"
Chest: 39"
Right arm: 13.75" (unflexed)
Right arm: 14.5" (flexed)
Right forearm: 12" (unflexed)
Right quad: 24.5" (flexed)
Right calf: 16" (flexed)

Spoiler:


Strength
Squat: 265 (225x6)
Bench: 263 (245x3)
DL: 350 (315x4)
Seated military press: 182 (165x3)
Total: 878
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-04-2016 , 09:28 PM
How do you feel yourself about the progress you've made in 3 years considering how much effort you put in training and rigorously dieting?

Not to rustle any jimmies, but it seems really unrewarding to me comparing Sept 2013 to May 2016. You were 164 back then and 161 after a cut this year looking pretty damn the same.

Your arms/forearms look a little bigger and there's a better visible pump in your chest, but I feel if you take away lighting and angle differences and if we got a chance to look at a before/after pics without any gym pump, there'd hardly be any difference at all. Would you agree?
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-04-2016 , 09:31 PM
No **** but aesthetics wise I think you looked the best Nov 2014 at 159 lbs

Last edited by PJo336; 12-04-2016 at 09:32 PM. Reason: rhymes with slow mo
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-04-2016 , 11:32 PM
So what did you gain from this exercise?

What are you planning on doing going forward so that you progress like 2013-2014 rather than 2015-now?
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-05-2016 , 12:27 AM
Take longer rests on main lifts, focus more on progression on all lifts, use full range of motion on all exercise, be willing to grind out heavy weights when it's hard and uncomfortable, do longer and less dramatic bulks/cuts, listen to people buffer/smarter than he is even if they have used PEDS they were still natural for many years and stronger/buffer than ExpectedV (not to name anyone in particular).


Yeah fukcing rigth that's not going to happen ever.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-05-2016 , 02:32 AM
+1 to Evoken

I am imagining where you would be if you did that and went from 160 to 175ish over a period of two years instead of the yo-yo cycles.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-05-2016 , 12:19 PM
Quote:
Originally Posted by Syndr0m
How do you feel yourself about the progress you've made in 3 years considering how much effort you put in training and rigorously dieting?

Not to rustle any jimmies, but it seems really unrewarding to me comparing Sept 2013 to May 2016. You were 164 back then and 161 after a cut this year looking pretty damn the same.

Your arms/forearms look a little bigger and there's a better visible pump in your chest, but I feel if you take away lighting and angle differences and if we got a chance to look at a before/after pics without any gym pump, there'd hardly be any difference at all. Would you agree?
Not good and yeah agree not much progress
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-05-2016 , 12:56 PM
This forum is geared more towards power/strength than asethics/body-building.

You seem to fall into the trap of talking about strength when a body builder instead would be doing drop sets and such and never coming near a 1 rep max or personal new record.

Pick a world instead of muddling around inbetween. Also I have to believe you could have carb cycled better than these massive bulk then cut back to 165-ish over and over. I have seen some guys (maybe they were lucky freaks) who carb cycled and stayed at for example 175 lbs and over time their body weight stayed constant and their physique took on a harder more dense, leaner look.

I want to hurt puppies when I see you writing about cutting back into the 160's.

Last edited by September.28; 12-05-2016 at 01:06 PM.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-05-2016 , 06:54 PM
Quote:
Originally Posted by September.28
This forum is geared more towards power/strength than asethics/body-building.

You seem to fall into the trap of talking about strength when a body builder instead would be doing drop sets and such and never coming near a 1 rep max or personal new record.

Pick a world instead of muddling around inbetween. Also I have to believe you could have carb cycled better than these massive bulk then cut back to 165-ish over and over. I have seen some guys (maybe they were lucky freaks) who carb cycled and stayed at for example 175 lbs and over time their body weight stayed constant and their physique took on a harder more dense, leaner look.

I want to hurt puppies when I see you writing about cutting back into the 160's.
So instead of cutting you think carb cycling is the answer because you have "seen" some guys do it. You can't be serious, right?
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-05-2016 , 07:17 PM
Well, don't listen to us then. Pick a good simplyshredded.com routine. I think the 5/3/1 one is good, but it's meant to be adjusted with more volume for main lifts and you're kinda going as written. I think it'd be good if: you took adequate rests on the main sets, and you 5 sets of 10 after the main sets and did those ones timed around 60 seconds.

WRT diet, yeah I'd just take it slower. Build up to the 170s range, but don't do it in 12 weeks, do it in like 12 months.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-05-2016 , 08:34 PM
Quote:
Originally Posted by Evoken
Well, don't listen to us then. Pick a good simplyshredded.com routine. I think the 5/3/1 one is good, but it's meant to be adjusted with more volume for main lifts and you're kinda going as written. I think it'd be good if: you took adequate rests on the main sets, and you 5 sets of 10 after the main sets and did those ones timed around 60 seconds.

WRT diet, yeah I'd just take it slower. Build up to the 170s range, but don't do it in 12 weeks, do it in like 12 months.
I scrapped the timing on main lifts I don't time it anymore. I'm taking prob 2-3 min rests. All other exercises are 60-90 sec rest time.

Yeah I agree but I'm prob gonna do a 6 month cut down to 168-170 lbs. Then do a long bulk.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-05-2016 , 09:04 PM
Lol 6 months to cut 6 lbs wtf where do you even come up with this nonsense
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-05-2016 , 09:10 PM
Too bad there isn't an accomplished bodybuilder on this forum who you could go to for tips. Just fat powerlifters and loco.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-05-2016 , 09:21 PM
While I appreciate the compliment, I wouldn't say I am an "accomplished" bodybuilder. I mean, I'm sure I could compete, but it's all political.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-05-2016 , 09:24 PM
it politic. don't want get robbed like Mike minzer 1980 bro
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-05-2016 , 09:32 PM
Quote:
Originally Posted by The Yugoslavian
Too bad there isn't an accomplished bodybuilder on this forum who you could go to for tips. Just fat powerlifters and loco.
Even more helpful would be if there was at least one person who had accomplished what EVs log title states as his goal. Then EV could sponge that guys log. Or at least listen to him if he gives advice. Hell, pm the guy for coaching @ $100 an hour.

If such a person existed.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-05-2016 , 09:33 PM
Quote:
Originally Posted by 00Snitch
While I appreciate the compliment, I wouldn't say I am an "accomplished" bodybuilder. I mean, I'm sure I could compete, but it's all political.
You retired far too soon.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
12-05-2016 , 11:49 PM
Quote:
Originally Posted by bdiddy131313
Lol 6 months to cut 6 lbs wtf where do you even come up with this nonsense
Keep in mind, this is a natty log.

.25 lbs/ week seems perfect.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote

      
m