Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 201

Here are the totals for this week. Deadlift is where it should be. Also upped the seated press. Bench might be a tad low.

4/8/18 -c2w2-
Squat- 180 80% 7x5
Bench- 160 70% 6x6
DL- 295 85% 10x3
Seated press- 80 85% 10x3
BB rows- 135x5 x5
RDL- 135x10 x3

Quote

04-07-2018 , 11:01 AM

#5003

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

4/7/18
164.5 lbs

Chest & Back
Bench- 180 80% 7x5 90-120s rest
185x5 x7

Incline bench 3x5
75x5
80x5 x3

Weighted pull ups 3x8-10 FULL ROM
x12 x2
x10

Low row 3x8
140x8 x3

One arm row machine 3x10-15
**** it, fatigued. Need some rest 6 days straight of working out.

Front raises/ Rear delt flys 3x8-10

Quote

04-09-2018 , 10:46 AM

#5004

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

4/9/18
168.5 lbs

- Vid of RDL, this is heavy for me. Should I cut back in weight and work on form?

Lower body squats
Squat- 180 80% 7x5 120s rest
185x5 x3
195x5 x4

Lunges 5x8 60s rest
25x8
30x8 x4

RDL 135x10 x3
135x8 x3

Cardio
Treadmill @16:06/ 240kcal burnt

Quote

04-09-2018 , 01:27 PM

#5005

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Lower it slower and sit back a little more. You are pretty much doing partial stiff leg dead lifts

Quote

04-10-2018 , 11:00 AM

#5006

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

4/10/18
167.2 lbs

Upper body ohp
Seated press- 80 85% 10x3 (too heavy need to adjust numbers) 90-120s rest
20x5
30x5
40x5
50x5
60x3
*70x3
75x3 x9

Lat pulldowns 3x8-10
140x8 x3

SD 3x8
x8 x3

BB rows- 135x5 x3
135x5 x3

Incline db press 3x8-12/ hammer stength bench machine
140x10
160x8
180x8 x2

Cardio
Treadmill 1 mile

Quote

04-10-2018 , 11:15 AM

#5007

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Not sure if I'm doing these right or not. Felt okay during the lift but looks like my back is rounded right?

Quote

04-11-2018 , 10:44 AM

#5008

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

4/11/18
167.2 lbs

**Pull Hypertrophy**
BB Rows 135x5 x5
135x5 x5

Conventional DL 225x5 x3
225x5 x3

Weighted pull-ups 5x8 **FULL ROM**
x10 x3

SD 3x8-10
x8 x3

LP 4x8
140x8 x3

DB/BB Shrugs 5x10
75x10
80x8 x2

Abs
Cable crunches 72.5x10 x3

Cardio treadmill easy jog 20 mins for 2.32 miles

Quote

04-12-2018 , 11:08 AM

#5009

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

4/12/18
167.1 lbs

Chest & Back
Bench- 160 70% 6x6 90s rest
165x6 x6

incline bench 3x5-8
65x12
75x8 x3

Weighted pull ups 3x8-10
25x5 x3

low row 3x10-15
140x10 x3

Cable cross overs 3x12
20x10
25x10 x2
25x8

Abs
Cable crunches 80x10 x2
Ab wheel x8 x3

Quote

04-12-2018 , 12:02 PM

#5010

loco

The First Golden

Join Date: Jul 2008 Posts: 14,846

Keep your chest up on the RDL. That will mostly fix it. Show your titties to the mirror.

I am surprised the ROM is below the knee. Good job bro.

Quote

04-13-2018 , 01:43 PM

#5011

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

4/13/18
- These are heavy as fk. Dropped all the accessory bs lifts cause I'm exhausted. Forcing myself to do some hams but that's it- really not in the mood to do anymore lifts after 10 heavy sets.
- Taking the weekend off to recover, my body feels broken.

Lower body deadlifts
DL- 295 85% 10x3 **** it- 3:00+ rest time
135x5
185x5
225x4
255x3
275x2 (-****, these next 10 sets are gonna be heavy. Maybe I made max too much-)
295x3 x10 (-form feels shot-)

RDL (open) 135 film with better form
135x5 x2

Prone leg curls
80x10 x3

Abs
Hanging leg raises x8 x3
Decline leg raises x8

Quote

04-13-2018 , 01:46 PM

#5012

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

- Got called in for OT today and took it. So ****in nice out, I'm an idiot.
- Physique update and I'll post vids of DL later on tonight sitting at 166-167 lbs not counting any macros since academy ended on 3/18 or so.

Looking pretty soft in the pot belly but I don't care about abs anymoar.

Spoiler:

Quote

04-13-2018 , 01:47 PM

#5013

John Candy

adept

Join Date: Jul 2007 Posts: 1,098

Deads look fine

Quote

04-13-2018 , 07:23 PM

#5014

barney big nuts

veteran

Join Date: Dec 2017 Posts: 1,991

Why no care about belly anymore?
I know I asked you this before but how tall are you again?
You gotta soak up that OT regardless of weather imo

Quote

04-13-2018 , 10:53 PM

#5015

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by John Candy

Deads look fine

I feel like I keep straining my neck- need to look down at the ground I suppose?

Quote:

Originally Posted by barney big nuts

Why no care about belly anymore?
I know I asked you this before but how tall are you again?
You gotta soak up that OT regardless of weather imo

I do care about my belly but I'm not so hyper focused on being lean- if that makes sense. I'm 5'9" 1/2. Yeah, I'm taking OT whenever I can. Need it to pay for my 20k Windows.

Quote

04-13-2018 , 11:36 PM

#5016

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

DL 295x3 from today

Spoiler:

I just looked through my YouTube history and nothing beats this. My new goal is to DL 405 bench 275+ And squat 300+ so I can tell myself with absolutely certainty that I am stronger than ever before. These were all videos from 2014 so I need to beat all of these as a minimum.

Spoiler:

Quote

04-15-2018 , 09:03 AM

#5017

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

I can't be deadlifting with 85% if I'm gonna have a sore neck everytime with my job. Fack that. Need to work on form clearly.

Quote

04-16-2018 , 10:21 AM

#5018

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

4/16/18

Lower body squats
Squat- 170 70% 6x6 90s rest
175x6 x6

Lunges 5x8
25x8 x5

RDL 135x10 x3
135x8 x3

Glute bridge 3 sets -5/5
x3 -5/5

Stairmaster @8:12 125kcal burnt

Quote

04-16-2018 , 11:44 AM

#5019

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

RDL from today. Tried to keep chest out like Loco recommended, still feels meh.

Spoiler:

Quote

04-16-2018 , 11:51 AM

#5020

FloppyJ

veteran

Join Date: Dec 2005 Posts: 3,205

Push your butt much further back/sit back more.

Quote

04-16-2018 , 12:11 PM

#5021

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by FloppyJ

Push your butt much further back/sit back more.

Wouldn't that make it like a stiff legged DL at that point?

Quote

04-16-2018 , 01:16 PM

#5022

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

You are doing sldl

Quote

04-16-2018 , 02:18 PM

#5023

loco

The First Golden

Join Date: Jul 2008 Posts: 14,846

This is chest up, show your titties to the mirror.

Quote

04-17-2018 , 10:48 AM

#5024

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

4/17/18
167.7 lbs

Upper body ohp
Seated press- 70 75% 7x5 120s rest
70x5 x7

BB rows
135x5 x3

Lat pulldowns 3x8-10
140x10 x3

SD 3x8
x8 x3

Machine bench HS
180x10
230x5 x3

Shrugs 5x10-15
80x8 x3

Quote

04-17-2018 , 02:35 PM

#5025

beeschnuts

veteran

Join Date: Sep 2008 Posts: 3,105

Your sumo DL needs some work. From your back angle it almost looks like you are just pulling conventional with a wide stance. You want to be more vertical, hips closer to the bar and your chest up. Watch some videos of elite sumo deadlifters, and you will see how different their back angle is to you.

Regarding the RDLs, floppy is right that your hips need to go back further. They should be going back a foot or two, not just six inches. Learn to hip hinge by standing 12-18 inches from the wall. Then bend your torso forward while keeping your chest up, but try to hit the wall with your butt each rep. This will help teach you to push your butt back when you RDL.

Quote

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