Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 170

8/24/17
162.4 lbs

- Just came back from my first interview. They offered me a job I declined, said I would only think about it if they bumped up the salary. Told me he will speak to the owner. I'm not expecting much. Another 2 interviews later more like a meet up.

Push--->
CGB 3x12
135x12
165x8
155x12

DB overhead press 3x12
55x10
55x8
60x6

DB flat chest press 3x12
70x10 x3

Front raises or chest flys 3x12
30x10
35x10 x2

French press 3x12
60x10
75x7 x2

Kneeled down shrugs 5x10
270x10 x3

Abs

Quote

08-24-2017 , 12:49 PM

#4227

downtown

Carpal \'Tunnel

Join Date: Dec 2004 Posts: 12,446

Jamaica honeymoon of sushi confirmed.

Quote

08-24-2017 , 12:50 PM

#4228

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Lol

Quote

08-25-2017 , 11:10 AM

#4229

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

8/25/17
162.5 lbs

- Didn't track yesterday. Finished the day off with 2-3 cups of Cinnamon Toast Crunch and still at 162 lbs lol.
- In other news, yesterday was a good day. Had 3 interviews and got 3 job offers. First job is an hour away and decided even if they offer me 10k more I doubt I will go with them. Likely will take the broker job until I go back to academy then work for a prison.

Pull--->
Pull-ups 5x8-10
12 x3
10 x2

Scapular depressions 4x8-10
10 x2
8 x2

Lat pulldowns 3x12
140x10 x3

BB rows 3x12
135x10 x3

DB rows 3x12
65x10 x2
75x10

(Core)

Treadmill 1.5m @10:56 (PR- however treadmill ain't nothing like an outside run so meh)

Quote

08-25-2017 , 06:58 PM

#4230

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

RIP RP

Quote

08-25-2017 , 09:29 PM

#4231

PJo336

THRILLHOUSE!

Join Date: Mar 2007 Posts: 22,158

Quote:

Originally Posted by ExpectedV

RIP RP

Quote

08-27-2017 , 11:32 AM

#4232

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

That ***** boy mcgregor got smoked

Quote

08-29-2017 , 05:24 PM

#4233

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

8/28/17
163.0 lbs

Pull--->
Pull-ups 5x8-10
x15 x2
x10
x8 x2

Scapular depressions 4x8-10
x10 x4

Lat pulldowns 3x12
140x12
140x10
140x8

BB rows 3x12
135x10 x2
135x8

DB rows 3x12
65x10 x2
75x8 x2

(Core)

Outside run 1m @7:28

Quote

08-29-2017 , 05:24 PM

#4234

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

8/29/17
163.0 lbs

Push--->
CGB 3x12
165x10
165x8 x2

DB overhead press 3x12
60x8
55x10 x2

DB flat chest press 3x12
65x10 x2
65x8

Front raises or chest flys 3x12
30x10 x3

French press 3x12
60x10 x3

Abs

Treadmill 1mile @7:08

Quote

09-04-2017 , 04:02 PM

#4235

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

9/4/17
163.8 lbs

Push--->
CGB 3x12
165x10 x3
185x5 (PR)

DB overhead press 3x12
60x10
65x8
65x6

DB flat chest press 3x12
70x10
75x8
75x6

Front raises or chest flys 3x12
Cable cross overs
25x10 x3

French press 3x12
60x10 x3

Kneeled down shrugs 5x10
DB shrugs
90x10
100x10 x2

Run outside humid as ****
1mile after .75 warm up with husky @7:35

Quote

09-11-2017 , 08:37 AM

#4236

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

9/10/17
166 lbs

- Didn't track all weekend. No regrets. Monte pullage confirmed.

Pull--->
Pull-ups 5x8-10
12
10 x5
x8

Scapular depressions 4x8-10
x8 x4

Lat pulldowns 3x12
140x15
160x6
160x7
140x10

BB rows 3x12
135x10 x3

DB rows 3x12

(Core)

Quote

09-11-2017 , 05:06 PM

#4237

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

9/11/17
164.6 lbs

Lower--->
Front squats 3x8
155x10
165x10 (PR)
165x8

Squats for form 3x8
185x5
205x5
** 225x3 x2 **

Spoiler:

DB lunges
30x10 x3

RDL 3x8

Bridges 3x10

Core
2 exercises destroyed lower abs

Treadmill 1 mile @7:18 felt like warm up

Quote

09-11-2017 , 05:15 PM

#4238

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,126

Why are you squatting in realbusto's shants?

Put some weight on the bar; you had that for a smooth 8 relatively easily. Looks like you're a bit loose in your upper back/lat region, though.

Quote

09-11-2017 , 07:40 PM

#4239

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Montecore

Why are you squatting in realbusto's shants?

Put some weight on the bar; you had that for a smooth 8 relatively easily. Looks like you're a bit loose in your upper back/lat region, though.

How do I fix that?

Quote

09-11-2017 , 08:25 PM

#4240

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

You have to stop lifting for a while until you're strong enough to lift.

Quote

09-11-2017 , 08:35 PM

#4241

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by kidcolin

You have to stop lifting for a while until you're strong enough to lift.

All that matters is that I look like I lift more than you while never having any injuries or joint problems. Win win.

Quote

09-11-2017 , 09:33 PM

#4242

loco

The First Golden

Join Date: Jul 2008 Posts: 14,846

Yeah but a wise man once said that if you got the lowerbody then it's going to be easy to build the upperbody. But if you got the upperbody and not the lowerbody, tough shiet and good luck with that.

Quote

09-11-2017 , 09:40 PM

#4243

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,516

Classic Genova

Quote

09-11-2017 , 09:58 PM

#4244

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by loco

Yeah but a wise man once said that if you got the lowerbody then it's going to be easy to build the upperbody. But if you got the upperbody and not the lowerbody, tough shiet and good luck with that.

So much truth. And yet, the Sith Lord looks better than 90% of s&f.

Quote

09-11-2017 , 10:01 PM

#4245

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Quote:

Originally Posted by loco

Yeah but a wise man once said that if you got the lowerbody then it's going to be easy to build the upperbody. But if you got the upperbody and not the lowerbody, tough shiet and good luck with that.

Doesn't seem that wise. Almost none of the ripplebros here have decent upper body. He probably should have said that building muscle is hard no matter which body part, and that people with decent uppers prob paid a huge opportunity cost in lower training (and concomitant lower gains) to achieve that (EV being an example).

Quote

09-11-2017 , 10:23 PM

#4246

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,516

Quote:

Originally Posted by ExpectedV

So much truth. And yet, the Sith Lord looks better than 90% of s&f.

Well see how long that lasts without official Blackstone support.

Quote

09-11-2017 , 10:24 PM

#4247

loco

The First Golden

Join Date: Jul 2008 Posts: 14,846

He is implying lowerbody is hard to build because it requires high intensity. If you can do it, upperbody is there for the taking. While a guy like EV is facked, no heart.

He is correcthorse.gif.

The forum does have a history of weakish upperbodies. That was due to lolSS being pathetic for upperbody and fatties discovering that weight gain did not contribute as much to gains in strength in the upperbody. So their passion has always been lowerbody.

But that's mostly all done with now. With the rise of fakeb there is almost parity. The bench press whiteboard is impressive, we even have a 380 bencher. Nuff said.

Quote

09-11-2017 , 10:32 PM

#4248

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

My lower half is getting there. Legs twice a week and cardio 5x/week

Quote

09-11-2017 , 11:24 PM

#4249

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,126

Quote:

Originally Posted by ExpectedV

How do I fix that?

Try and bend the bar around your shoulders. Push your upper back up into the bar too, but especially when you're coming out of the hole.

Quote

09-12-2017 , 06:18 AM

#4250

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Montecore

Try and bend the bar around your shoulders. Push your upper back up into the bar too, but especially when you're coming out of the hole.

Thx. Does hand placement on the bar matter regarding this?

Quote

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