Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 159

3/4/17
167.0 lbs

Back squats
95x5 x2
135x5
185x5 x3

Front squats
*135x3
*145x3
*165x5
135x8 x2

Leg extensions
130x8 x2
130x10 x2

Leg curls
110x15
125x12
140x10
140x8 x2

Quote

03-05-2017 , 12:50 PM

#3952

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

3/5/17
167.0 lbs

- Back to my old coach hired him back for the time being. Told him by end of 2018 I want to be lean at 168 lbs roughly 10-12% bf and be able to lift 1k with front squats/ bench/ DL total.

Military press
*125x3
*135x3
*155x4
135x8
135x7

Upright rows
80x12
90x10 x3

Shrugs
225x12 x2
225x10 x2

Standing DB press
40x8 x3

Lateral raises
30x8 x2

Quote

03-07-2017 , 09:29 AM

#3953

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

3/7/17
166.6 lbs

- Adjusted total for bench was supposed to do 240x3+ lost some strength after being sick/ going to Vegas.

Bench
*185x3
*215x3
*225x4
185x10 x2

Incline DB press
70x8 x4

Cable cross overs
25x12
30x8 x3

DB pullovers
65x12
70x10 x3

Quote

03-08-2017 , 09:39 AM

#3954

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

3/8/17
167.0 lbs

- Adjusted my DL numbers after my last set. That prob should of been next weeks max lol. Felt like 375.

Pull ups
x10 x4

DL
135x5
185x5
225x3
*265x3
*295x3
*335x3
295x5 x3
225x12

Pendlay rows
135x10
135x8 x3

Lat pulldowns/ Lat cable pulldowns super set
160x7/ 50x10 x3

Quote

03-12-2017 , 11:49 AM

#3955

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

3/12/17
165.8 lbs

- Week 3
- Under ate yesterday had to do pre cana and meet with deacon was a bit too much of a religious day. Had to hit up N1H log to return to my normal life of loco telling me he wants to punch me in the face.
- New macros (225/300/65) starting to get lowwww again. Let the abs start developing. I'll prob have to hit sub 160 for abs.

Front squats
*135x5
*155x3
*175x5
135x10 x2

Hack squats
110x10 x3

Prone leg curls
110x15 x2
110x12 x2

Quote

03-12-2017 , 03:49 PM

#3956

Brown Keeper

Pooh-Bah

Join Date: Nov 2010 Posts: 4,542

Quote:

Originally Posted by ExpectedV

"Too much of a religious day", that's a new one.
Is your wife catholic and you're not?

Do you do cross-arm front squats?

Quote

03-12-2017 , 04:39 PM

#3957

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

Quote:

Originally Posted by Brown Keeper

"Too much of a religious day", that's a new one.
Is your wife catholic and you're not?

Do you do cross-arm front squats?

We both are Catholic. Have you ever been to a pre cana?

And nah never have

Quote

03-12-2017 , 11:00 PM

#3958

Brown Keeper

Pooh-Bah

Join Date: Nov 2010 Posts: 4,542

Yes. I am a married catholic.

Quote

03-13-2017 , 04:14 AM

#3959

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,273

Pre cana experiences are heavily dependent on your church ime; mine was talking to a random old Irish priest for a few hours on a weekend two times. I've had friends that had multiple entire weekend long bootcamps. Pretty sure I wouldn't have made it through the latter, as I'm not at all religious (or Catholic, for that matter) and was just doing it to please the wife.

Quote

03-13-2017 , 11:35 AM

#3960

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

3/13/17
167.0 lbs

- Today started with 1.5 scoops of dmaa, tolerance increasing.
- Might start with ECA stack, would be my first time trying it. Any feedback on it?

Seated military press
*135x5
*145x3
*160x3
135x7
135x6

BB shrugs
225x10 x2
245x10 x2

Upright rows
80x12
100x10 x2
100x8

Standing DB press
40x10
45x8
45x6

Abs (1 exercise)

Quote

03-13-2017 , 01:45 PM

#3961

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,516

Thought I read somewhere that caffeine + ephedrine + DMAA is bad mojo because of how they stim the system differently and the combined effect isn't good or something. Too lazy to find the one article I read but a quick google shows I'm not far off.

Quote

03-13-2017 , 08:26 PM

#3962

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

Good point. I can always stop using the DMAA it's not a big deal.

Quote

03-13-2017 , 09:17 PM

#3963

abrahamovic

old hand

Join Date: Aug 2010 Posts: 1,229

it's legit for appetite suppression and as a pre-workout. Plus its a diuretic so you look 1-2% leaner when you take it. Just be careful cause it's somewhat addictive and probably bad to take longterm. It's like Adderalls little brother if you've ever taken that.

If you do take it make sure you don't bomb the full 25/200 your first time, start with 12.5/100. I've found that I can't take it within like 8-10 hrs of bedtime or I stay up all night. Even then it definitely lowers my sleep quality some.

Quote

03-13-2017 , 09:59 PM

#3964

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

Quote:

Originally Posted by abrahamovic

Well I goto the gym really early in the morning like 630am-715am start time so should be fine given that but nope never had adderall but appreciate the input. Maybe do it in a few weeks.

Quote

03-13-2017 , 10:48 PM

#3965

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

This all seems complicated, just inject some tren

Quote

03-13-2017 , 11:25 PM

#3966

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

Quote:

Originally Posted by bdiddy131313

This all seems complicated, just inject some tren

Ship some over

Quote

03-14-2017 , 10:04 AM

#3967

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

3/14/17

- Week 3

Pull ups
x10 x3
x8

DL
225x3
*275x5
*300x3
*340x3
315x3
225x10 x2

Pendlay rows
135x10 x4

Lat pulldowns
160x7 x2

Quote

03-15-2017 , 08:36 AM

#3968

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

3/15/17
167.2 lbs

135x5
*185x5
*215x3
*235x3
225x4
205x8
205x6

Decline press
185x10 x3

Cable cross overs
30x8
30x6
25x10 x2

Quote

03-19-2017 , 01:29 PM

#3969

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

3/19/17
166.0 lbs

- Week 1
- Longest leg workout I've had in awhile back to grindingggg
- FS getting stronger, goal is to hit 225.

FS
95x5
*135x5
*150x5
*170x6
135x10
135x8
135x6

DB lunges
25x8
25x6 x2

Leg extensions
110x12
130x12 x3

RDL st8 bar (someone using the only squat rack with a pussy pad)
70x15
70x12 x3

Hyper extensions
50x10 x3

Treadmill 1.5 miles (back on the cardio grind- need to drop some lbs)

Quote

03-21-2017 , 08:21 AM

#3970

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

3/21/17
166.8 lbs

Military press
95x5
*115x5
*135x5
*145x6
115x10
115x9
115x7

Upright rows
75x12
90x10 x3

DB shrugs
75x10
80x10
90x10 x3

Standing DB press
45x10
50x8 x2

Lateral raises
30x10 x2

Quote

03-22-2017 , 08:16 AM

#3971

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

3/22/17
166.8 lbs

- Should be done with my cut after another shredding another 4-7 lbs.
- plan on starting ECA stack soon

Bench
135x5
*165x5
*185x5
*215x6
185x8 x3

Incline bench
70x8
70x7
65x8
65x7 (lots of pressure on right delt)

Cable cross overs (light weight due to right delt)
20x12 x4

DB pullovers
60x10 x3

Abs (3 sets)

Quote

03-23-2017 , 07:13 AM

#3972

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,326

Coach is giving me **** about ECA stack saying it is Risky to take and he knows someone who got a stroke from taking it.

Quote

03-23-2017 , 09:21 AM

#3973

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

fire your coach, he's a ****ing idiot.

Quote

03-23-2017 , 09:23 AM

#3974

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

I'm so awful with stimulants tho. Can't handle 25mg ephedrine + 200mg caffeine/day at all without becoming a little nutty/heart palpitations. Meanwhile 170lb DYEL fatties are doing 25mg ephedrine+200 caffeine 2-4x/daily.

8mg epehedrine+coffee works pretty damn well for me though.

Quote

03-23-2017 , 09:50 AM

#3975

loco

The First Golden

Join Date: Jul 2008 Posts: 14,912

This coach is beyond awful. Zero gains in 4 years and you go back to this guy?

And look at the workouts 3/21 and 3/22. Lolwat.

The only time you ever made gains on 531, but you lasted only three weeks before crying uncle. How long you last on SS? Two weeks. And thus we have a natty doing a roid workout and getting zero gains. Sad.

Quote

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