Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 194

Why do you need to do this? Just do starting strength, as written, for 3-4 months. Add whatever accessory stuff necessary to satisfy your inner orange bro, but don't expect to make gains if you're doing HIIT and that other bodyweight calisthenics ****.

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01-22-2018 , 12:43 PM

#4827

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 108,871

No idea what DT workouts are, but no HIIT.

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01-22-2018 , 05:39 PM

#4828

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

That's not going to work then

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01-22-2018 , 05:49 PM

#4829

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

Quote:

Originally Posted by Montecore

I need to do those workouts to keep my endurance for prison. In case someone wants my sauce.

Quote

01-22-2018 , 05:52 PM

#4830

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,687

False. Read through the benefits of SS and GSLP again.

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01-22-2018 , 06:03 PM

#4831

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 108,871

You're not going to avoid it forever. Just for a few months. If you go into it with a good conditioning base you won't lose much.

At most, once you stall a bit and you're bull strong, you can do HIIT on saturday, assuming you lift M/W/F

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01-22-2018 , 06:10 PM

#4832

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

What does it matter now? I'm weak af. All my lifts will increase regardless of HIIT or jumping jacks or boxing.

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01-26-2018 , 07:31 PM

#4833

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

1/26/18
Unknown weight, no care.

- Shooting range completed, won the top shot award. Out of 240 rounds missed 1. Down to roughly 4 weeks left and in 2 weeks I get sprayed. This OC is higher grade than police so should be a good time.

**Lower Hypertrophy**
BS 4x8
135x8 x4

DL 4x5
205x5 x2

RDL 3x8-10 st8 bar
50x8 x3

DT workout following cardio *NO REST TIME*
Jumping jacks 200
Leg raises 40
Burpees 40

HIIT 20 mins (total
1 on/ 50 sprint (3.0/10.0) x10

Quote

01-27-2018 , 12:16 PM

#4834

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

1/27/18
165.8 lbs

Seated press 4x8 rest 45s
45x8 x4

Bench 5x10 rest 60s
185x5 x5

CGB 3x8 rest 60s
135x8 x3

French Press 3x10 45s
50x10
60x8 x2

CCO 3x10-12
20x10 x3

DT workout
300 jumping jacks
60 leg raises
20 push ups

Cardio 3 miles @24 mins

Quote

01-28-2018 , 06:50 PM

#4835

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

1/28/18
165.8 lbs

- Super sore. Gonna take some NSAIDs tonight for sure.

**Pull Hypertrophy**
Pull-ups 5x10-15 (60s) FULL ROM
x5 x5

Rows 3x8 (90s) - duel pulley
42.5x8 x2

LP 3x8 (90-120s)
120x8 x3

Curls (extra) 5x8 (60s)
25x8 x4

Hammer curls
30x8 x2

Overhead tri
50x8
50x15 x3

DT workout
200 jumping jacks
40 leg raises
20 push ups

200 jumping jacks
40 leg raises
20 push ups

100 jumping jacks
20 leg raises
10 push ups

100 jumping jacks
20 leg raises
10 push ups

Quote

02-03-2018 , 05:16 PM

#4836

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

2/3/18
Unknown weight, no care.

- Only few more weeks to go. I get sprayed next week, since the spray is the only line of defense in prison aside from physical force it's very very potent. It's 5 times stronger than police issued so it's gonna feel real good.

**Lower Hypertrophy**
BS 4x8
135x8 x2
155x5 x3
175x5 x2

DL 4x5
225x3 x5

RDL 3x8-10 st8 bar
50x8 x2
60x8 x2

Abs 2 exercises

Treadmill 400kcal burnt 3 miles @24 mins

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02-03-2018 , 09:53 PM

#4837

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

Randomly counted macros today for the hell of it to see how much I eat. Didn't even eat out today and hit 235p/370c/118f - no wonder I'm getting skinny fat again.

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02-03-2018 , 09:58 PM

#4838

loco

The First Golden

Join Date: Jul 2008 Posts: 14,354

You are getting skinnyfat again because you RDL just the bar.

You and I are not much different, your deadlift is still stronger. But I promise you I can RDL 275 (did 240x5 a couple weeks back).

So what gives? You just stretching like a cardio bunny? So weak.

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02-03-2018 , 11:44 PM

#4839

campfirewest

Carpal \'Tunnel

Join Date: Sep 2006 Posts: 8,612

Quote:

Originally Posted by ExpectedV

Randomly counted macros today for the hell of it to see how much I eat. Didn't even eat out today and hit 235p/370c/118f - no wonder I'm getting skinny fat again.

370g of carbs? Jesus dude. Unless you are running ultra marathons that's going to be a problem.

Quote

02-04-2018 , 08:55 AM

#4840

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

Quote:

Originally Posted by campfirewest

370g of carbs? Jesus dude. Unless you are running ultra marathons that's going to be a problem.

Why? I don't follow.

Quote

02-04-2018 , 08:58 AM

#4841

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

Quote:

Originally Posted by loco

Who cares about RDL? When was the last time you jumped into a conversation saying yeah man I can RDL 275 indicating you are strong. Naw.

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02-04-2018 , 09:20 AM

#4842

Mihkel05

banned

Join Date: Jul 2015 Posts: 4,835

loco is very weak. He is a cardiotard. He keeps ducking my physique challenge.

Poor guy.

Quote

02-04-2018 , 10:37 AM

#4843

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

Quote:

Originally Posted by Mihkel05

loco is very weak. He is a cardiotard. He keeps ducking my physique challenge.

Poor guy.

He failed at the swole lyfe so he's trying to be good at something. That's all well and good but he can't be making up these nonsense claims no more.

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02-04-2018 , 05:25 PM

#4844

Gorilla4Sale

Pooh-Bah

Join Date: Dec 2007 Posts: 5,165

Those macros are pretty close to mine normally, except I get a little more protein.

Quote:

Originally Posted by campfirewest

370g of carbs? Jesus dude. Unless you are running ultra marathons that's going to be a problem.

Wat

Quote:

Originally Posted by ExpectedV

Why? I don't follow.

Quote:

Originally Posted by ExpectedV

Who cares about RDL? When was the last time you jumped into a conversation saying yeah man I can RDL 275 indicating you are strong. Naw.

That.

Lol @ people claiming weight on accessories. For the record, I only ever RDL with like 225.

Quote

02-04-2018 , 06:01 PM

#4845

loco

The First Golden

Join Date: Jul 2008 Posts: 14,354

He is training with 20% of 1RM for RDL. Lol.

Quote

02-04-2018 , 06:09 PM

#4846

loco

The First Golden

Join Date: Jul 2008 Posts: 14,354

Also the RDL is probably the premier lift for the hip hinge, the strongest most powerful movement available to humans. The deadlift is flawed in that a stupid arbitrary height of 8.75" is required for all humans (from 5 foot height to 7 foot height, with Trex arms to gorilla arms).

Gorilla RDLs with 225 because he had a heart attack. EV RDLs with 20% of 1RM because he is a pussy.

Quote

02-04-2018 , 06:23 PM

#4847

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

2/4/18
165.3 lbs

Seated press 3x5
45x5
50x5
60x5 - first working set
60x5

Bench 5x5
155x5
175x5 x4

CGB 3x8 rest 60s
135x8 x3

French Press 3x10 45s
60x8 x3

CCO 3x10-12
20x10 x2

Abs 2 exercises

HIIT 1:30 on/ 1 cool down for 20 mins 9.0/3.5 x7

Quote

02-04-2018 , 06:28 PM

#4848

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 108,871

I consider the rdl an adjunct main lift. Nothing wrong with going heavy on it. Just gotta be careful with it.

It can also be a simple accessory lift where you load 185 or 225 and just bang out easy sets of 12-15.

Quote

02-09-2018 , 09:17 PM

#4849

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

Worst week/day of academy completed. The instructor hosed me down pretty well got in my eyes, nose and the excess dripped down into my mouth as he told me to open my eyes to see how many fingers he held up then I had to unlock 3 locks.. Kick/strike/punch punching bag, use baton to strike and access target then simulate somebody grabbing my gun getting the offender off of me physically and use constructive authority with the firearm. Glad it's over that **** is still burning me every shower. Got 1-2 hours of sleep last night my eyes kept burning overnight too.

Quote

02-10-2018 , 07:12 PM

#4850

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

2/10/18
165.7 lbs

- Last few weeks left of academy it's downhill from here. Being sprayed was the last difficult hurdle. I'm sure it will be somewhat of a culture shock when I'm in prison but I'll get used to it
- Now it's time to hit the iron again and get my numbers and body weight up. Back to the good lyfe. No more cardio bull****.

**Lower Hypertrophy**
BS 4x5
45x5
95x8
95x3
135x3
155x3 belt
*175x5 (first working set)
175x5
175x5
Amrap 175x8

DL 4x3
135x3
185x3
205x3
*225x3 (first working set)
235x3
245x3 x2

Treadmill 1.5 miles @11:20 easy run

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