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

05-30-2014 , 04:31 PM
Haha meters is only on some days. I only work there part time but it's for the summer. Good experience.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
05-31-2014 , 04:02 AM
5/30/14
Back/delts/abs

Weight: 163.2

- Dropped some weight after my bday finally, getting back down to 162 then going to reverse diet.

Pull ups
x25
x20
x15
x10 x2

Pendlay rows
155x3 x2
155x9
155x6
155x3 x2

Lat pulldowns
140x12
160x10
160x8

DL 3x8

DB seated press 3x10

Straight bar upright rows
70x12 x2
70x15

Side lateral raises
25x15
30x15 x2

Cardio:
13 mins outside cardio (160 calories burnt)
17 mins octane bike (100 calories burnt)
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
05-31-2014 , 07:49 PM
5/31/14
Chest/arms hypertrophy

BB flat bench (70% power, 60 sec)
175x3 x6

DB bench
75x10 x3

Cable cross overs
20x20
25x15
25x12

BB curls
65x12
75x10 x2

Hammer curls
30x15
35x15

Spider curls
50x15 x2

Straight Bar Pushdowns
57.5x15 x3

Dips
45x12 x3

Macros
2,333 calories
41g fats
277g carbs
29g fiber
231g protein
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-01-2014 , 10:00 PM
6/1/14
Off day

- Had to work an unexpected 16 hours today so no time to lift. I am trying to get back down to 162, hopefully I'll hit it by Wednesday.

Macros
2,138 calories
53g fats
181g carbs
36g fiber
259g protein
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-02-2014 , 10:18 AM
Quote:
Originally Posted by ExpectedV
6/1/14
Off day

- Had to do legs today so no time to lift.
Leg day, not even once...
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-02-2014 , 11:20 AM
Quote:
Originally Posted by The Yugoslavian
Leg day, not even once...
I just did legs like 2 days ago bro. If your gonna troll, at least wait another 24 hours so it makes logical sense. Then again, isn't there a requirement to make fun of your fellow tinybro? Like you should have a better bench PR than 205x4?

Shots fired?
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-02-2014 , 11:55 AM
Jesus Christ, some guy just took my pull up bar. He is using a zebra towel and doing assisted dips going about 60% 90 degrees. Guess it's gonna be that type of day.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-03-2014 , 10:20 AM
6/2/14
Upper body power

Weight: 163.6

- Still have another 1.6 lbs to lose before I up my cals. I could prob lose this weight easily if I follow my cardio this week and don't get lazy. Only did half the cardio last week and lost some weight.

Pendlay rows
165x5 x2
175x5 x2
185x5 x2

Pull ups
45x8 x3

One arm lateral row machine
125x8
135x10
145x8

BB flat bench
185x5
205x5
225x4
225x3 x2

BB incline
165x5 x2
155x5

BB seated press
115x8 x2

DB flat seated curls
30x12 x3

Close grip bench
135x12
155x7 x2

DB standing extensions
65x8
60x10 x2

Cardio
Steady run 22:40 (258 calories burnt)

Macros
2,402 calories
43g fats
285g carbs
31g fiber
230g protein
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-03-2014 , 01:21 PM
Quote:
Originally Posted by ExpectedV
I just did legs like 2 days ago bro. If your gonna troll, at least wait another 24 hours so it makes logical sense. Then again, isn't there a requirement to make fun of your fellow tinybro? Like you should have a better bench PR than 205x4?

Shots fired?
I think we're both firing bb guns at this point but I have no regrets and will continue firing.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-03-2014 , 01:41 PM
Quote:
Originally Posted by ExpectedV
Then again, isn't there a requirement to make fun of your fellow tinybro? Like you should have a better bench PR than 205x4?
YES! as of one week I can now make fun of you?

Doesn't seem right... I think if too overweight should also be a requirement!
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-03-2014 , 04:57 PM
Quote:
Originally Posted by The Yugoslavian
I think we're both firing bb guns at this point but I have no regrets and will continue firing.
Haha yeah we are

Quote:
Originally Posted by dadude
YES! as of one week I can now make fun of you?

Doesn't seem right... I think if too overweight should also be a requirement!
I was just making fun of his bench since he felt the need to join the "hate on EV leg day" cult. If I were serious then I would have made that a requirement as well lol.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-03-2014 , 05:13 PM
6/3/14
Lower body power

Weight: 162.8

Morning cardio- 22 mins (256 calories burnt)

- Should of done cardio after but wanted to get it done, big mistake. Huge lack of energy at the gym unfortunately. I swapped out deadlifts today and I'll do them on my back day because it's pointless to attempt them today.

Leg curls
110x12
125x8 x2

Squats
135x8
155x5
175x5
185x4

Hack squat close stance
140x10 x2

Seated leg curls
110x10 x2
130x10

Leg extensions
130x10
150x10
170x10
190x10

Macros
2,452 calories
48g fats
297g carbs
34g fiber
204g protein
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-04-2014 , 11:33 AM
Quote:
Originally Posted by ExpectedV

I was just making fun of his bench since he felt the need to join the "hate on EV leg day" cult.


you forgot i was in that skype group with you for awhile :P
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-04-2014 , 04:35 PM
Quote:
Originally Posted by dadude


you forgot i was in that skype group with you for awhile :P
Totally forgot about that haha. That group got annoying quick as the only thing people would call me was meathead or steriod nit.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-04-2014 , 05:17 PM
6/4/14
Chest/arms hypertrophy

Weight: 163.5

- Way over in fats today cause I had prime rib after the gym. Fine by me, I'm not gonna eat my Greek yogurt and cod fish to make up for some of the calories. Protein and carbs evened out but fats still 10g over but I'm fine with that. Like I mentioned before, during the summer after my cut I'll be loose with my diet under my crazy standards.

BB flat bench 6x3
175x3 x6

DB flat bench 3x10
75x12
80x10
80x8

BB decline 3x12
185x12
185x10
175x11

Cable cross overs 3x12
20x20
25x12
25x10 / 15x12 superset

BB curls 3x10
75x10 x3

DB hammer curls 2x15
30x15
35x15

Spider curls 2x15
50x15 x2

Straight bar Pushdowns 3x12
57.5x15
65x12 x2

Cardio- Treadmill quick 10 mins run (115 calories burnt) 7.0 speed 3.0 incline

Macros
2,548 calories
58g fats
298g carbs
33g fiber
221g protein
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-04-2014 , 07:32 PM
Macros for reverse diet week I:

Off days-
55g fats
200g carbs
250g protein

Training days-
45g fats
300g carbs
220g protein

High day-
45g fats
375g carbs
220g protein

Last edited by ExpectedV; 06-04-2014 at 07:57 PM.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-04-2014 , 07:55 PM
After my bday my weight went from 161 to 164 lbs then last week went down to 163 lbs and this week basically it's been the same. At this point, I don't feel like it will make much of a difference to eat lower calories just to lose a lb before reserve dieting.

My plan is to reverse diet up to 168-170 lbs over the next half of year. There will be a lot of altering macros based on my weight/how I look. This starts today and made some macro adjustments for the rest of the week. As long as I keep increasing my strength, keep my leanness, and gain weight I'll be happy. I guess my goal is to look better at 170 lbs oppose to the recent 170 when I was cutting.

By the end of the year I want to bench 235x5, squat 205x10 (accepted form), deadlift 405x1. Right now at 163 lbs I only do bench 225x3, squat 185x4, deadlift 315x5.

I'm going to post some pictures based on how I look at 163 lbs just to have as a timeline for the future. I basically look the same as 160.8 lbs imo.

Yes, this is a total photo bomb but I would like to have these pics for reference to compare pics so don't hate.

Cliffs-
Starting reverse diet now at 163 lbs and plan to hit 168-170 lbs in 6 months while trying to get my total up to 850.

Spoiler:


Spoiler:


Spoiler:


Spoiler:

Last edited by ExpectedV; 06-04-2014 at 08:04 PM.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-04-2014 , 08:17 PM
Am I correct that you take flexing selfies of yourself in the gym right after working out? Do old naked dudes walk by and give you bewildering looks?
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-04-2014 , 08:29 PM
Quote:
Originally Posted by Quick_Ben
Am I correct that you take flexing selfies of yourself in the gym right after working out? Do old naked dudes walk by and give you bewildering looks?
You are correct. I goto a gym that the average age group is 17-21. There are a lot of guys who are juicing and the locker room is full of guys looking at themselves in the mirror flexing and/or taking pics in the process. Even when working out it is not out of the norm for a few guys to lift up their shirt and flex their abs but I would not take it to that extreme.

If I notice old guys especially naked ones that keep looking at me I will goto the other mirrors. It's normally not an issue because I goto the gym around 1130am-noon until 250pm. I feel like they are cleared out by that time.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-04-2014 , 08:36 PM
Quote:
Originally Posted by ExpectedV
You are correct. I goto a gym that the average age group is 17-21. There are a lot of guys who are juicing and the locker room is full of guys looking at themselves in the mirror flexing and/or taking pics in the process. Even when working out it is not out of the norm for a few guys to lift up their shirt and flex their abs but I would not take it to that extreme.

If I notice old guys especially naked ones that keep looking at me I will goto the other mirrors. It's normally not an issue because I goto the gym around 1130am-noon until 250pm. I feel like they are cleared out by that time.
Be honest, you do the old fake wipe sweat off the forehead with the bottom of the shirt move, don't you? Remember, this is a judgement free zone.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-04-2014 , 08:42 PM
Quote:
Originally Posted by Quick_Ben
Be honest, you do the old fake wipe sweat off the forehead with the bottom of the shirt move, don't you? Remember, this is a judgement free zone.
In the past I have done that move but now that I have extreme cut offs there really is no point.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-05-2014 , 12:12 AM
Shrunk your head 5%

Spoiler:


Spoiler:
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-05-2014 , 12:14 AM
BtM must be shrinking his head on Tinder, it's the only thing that makes sense
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-05-2014 , 01:27 AM
I'm not sure I understand what is going on ITT but we move on.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
06-05-2014 , 10:46 PM
Quote:
Originally Posted by Quick_Ben
Be honest, you do the old fake wipe sweat off the forehead with the bottom of the shirt move, don't you? Remember, this is a judgement free zone.
just this reason is going to motivate me to lose weight, i hate having sweat and not being able to lift it up because I dont want my belly flopping around
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote

      
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