Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 99

Got a lot of fap sessions ahead of me. Grip is shiet.

3/6/15
166.0 lbs

Legs
Front squats 3x12
95x12 x3

Leg press 4x10
180x15
210x12
230x10
240x10

Calf press 4x15
270x15
320x15 x2
330x15

Leg extensions 2x15
110x15 x2

RDL (straight bar) 4x12
70x15
80x12 x3

Hyper extensions 3x15
15 x3

Prone leg curls 3x10
95x15
110x10 x2

Treadmill (1m)
6:53

Quote

03-09-2015 , 06:48 PM

#2453

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Slacked over the weekend. Skipped past 2 days due to drinking at parades and eating out. Back on the grind today.

3/9/15
166.6 lbs

Legs/arms
RDL (straight bar) 4x12
80x12 x4

Front squats 3x12
95x12 x2
115x12

Leg press 4x10 (240)
230x15
250x12
270x10 x2

Calf press 4x15 (330)
340x20
380x15
380x20
410x15

Leg extensions 2x20
115x20 x2

Prone leg curls 3x10
110x10 x2

Rope Pushdowns 4x10
50x10 x4

DB extensions 3x10
60x12
65x10 x2

Hammer curls 4x10
35x12 x2
40x10

Treadmill
1m 6:57

Macros
93f/460c/200p

Quote

03-09-2015 , 07:01 PM

#2454

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

Whats with those leg press weights, are you putting 5s on there?

Quote

03-09-2015 , 07:10 PM

#2455

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Nah 230 is 2- 45s and 2- 25s then added 10 lb each side each set

Quote

03-11-2015 , 09:22 PM

#2456

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

3/10/15
166.0 lbs
Off day

Macros
94f/458c/199p

3/11/15
167.6 lbs

DB flat bench 3x12
65x12
65x13
70x12

Decline bench 3x10
185x12
195x9
195x6

DB press 3x12
55x10

Cable cross overs 3x12
25x15
30x10 x2

Reverse delt raises 3x12 (superset with DB press)
15x15 x2
20x10

Front raises 3x10
30x10 x3

Upright rows 3x10
80x10 x3

DB shrugs 4x12
100x12 x2
110x12 x2

Treadmill
3.5m 27:49

Macros
93f/460c/200p

Quote

03-11-2015 , 09:57 PM

#2457

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

Hey I didn't read the entire thread but noticed it started 1.5 yrs ago and your'e at the same weight, are you much leaner than when this first started?

Quote

03-11-2015 , 10:12 PM

#2458

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by bdiddy131313

Hey I didn't read the entire thread but noticed it started 1.5 yrs ago and your'e at the same weight, are you much leaner than when this first started?

Yeah a lot leaner imo. Trying to work on my strength right now. This past 6-10 months I was in the mind frame of, phuck how much I lift it's all about form. However, that made my workouts lack intensity and made me reach for excuses to why I was so weak during my previous cut.

Quote

03-11-2015 , 10:14 PM

#2459

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

Quote:

Originally Posted by ExpectedV

Nice you must be young if i had that many carbs id be fat as ****

Quote

03-11-2015 , 10:25 PM

#2460

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by bdiddy131313

Nice you must be young if i had that many carbs id be fat as ****

My physical activity is Extremely high right now. Prob total workout time between academy/lifting/cardio roughly 14-15 hours a week. Take today's workout for example that's around 25 sets then 3.5 miles cardio. I'm sure I'm burning a lot of calories.

Quote

03-12-2015 , 03:26 PM

#2461

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

New macros starting today. This past week I only gained .2 lbs so changes must be made. At 166.2 lbs as of this morning.

New macros:
95f/475c/205p

Starting to get Sick of food. Soooo much food. In be4 Stahp complaining I wish I could eat that many carbs.

Quote

03-12-2015 , 03:31 PM

#2462

bdiddy131313

veteran

Join Date: Mar 2010 Posts: 2,609

Quote:

Originally Posted by ExpectedV

yeah I am the same precontest I love all my meals and enjoy eating but in the offseason I don't look forward to eating any meal

Quote

03-12-2015 , 03:50 PM

#2463

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by bdiddy131313

yeah I am the same precontest I love all my meals and enjoy eating but in the offseason I don't look forward to eating any meal

It was awesome till I got to a certain point. Now it's a damn chore fitting all the meals in. I never eat fast food either but might need to on some days just to get more calories.

Quote

03-13-2015 , 10:32 PM

#2464

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

3/13/15
166.6 lbs

- feels great to be doing legs twice a week consistently. Gainz every week now.

Legs
RDL (straight bar) 4x12 (80)
80x12
90x12 x3

Front squats 3x12 (115)
115x10
135x8 x2

Leg press 4x10 (270)
270x10
290x10
300x10
310x10

Calf press 4x15 (410)

Leg extensions 2x20 (115)
130x20 x3

Prone leg curls 3x10 (110)
110x10 x3

Macros
91f/479c/201p

Quote

03-14-2015 , 07:20 PM

#2465

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

3/14/15
165.6 lbs

Chest/delts/traps #2
Bb bench 3x10 (185)
185x10
195x8
195x7

DB incline 3x10 (65)
65x10
70x9
70x8

DB seated press 3x10 (55)
55x10
60x9
60x8

Flat bench flys 3x12 (35)
35x15
40x12 x2

Side raises 3x12 (30)
30x10 x3

Front raises 3x10 (30)
30x12
35x10

DB shrugs 3x15 (75)
110x12 x2

Macros
95f/475c/205p

Quote

03-16-2015 , 10:00 PM

#2466

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

3/16/15
166.5 lbs

- Almost 8 weeks out from finishing academy, finally. Firearms soon can't wait to shoot.

Legs/arms
RDL (straight bar) 4x10 (90)
90x12 x3
100x10

Front squats 3x12 (135x8)
95x12
115x12 x2

Leg press 4x10 (310)
270x15
310x10
320x10 x2

Prone leg curls 3x10 (110)
110x10
125x10

V bar Push downs 3x12 (50 for rope)
57.5x20
72.5x10 x2

DB extensions 3x10 (65)
65x8
65x10 x2

DB shrugs 4x15 (110x10)
90x20
100x15 x2

Macros
95f/475c/205p

Quote

03-20-2015 , 08:45 AM

#2467

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

3/19/15
169.4 lbs

Ab circuit ~10 mins
Crunches x25 x2
Alt crunches x25 x2

Chest/delts/traps
DB bench 3x10 (70)
75x10
80x10 x2

Decline bench 3x10 (195)
185x15
205x8
205x7

DB press 3x10 (55)
60x10
60x9
60x8

DB Arnold press 2x10
45x8
40x7

Cable cross overs 3x12 (30)
25x12
30x12
30x9

Reverse delt raises 3x12 (20)
20x10
20x12

Side raises 2x15 (30)
30x20
35x15

Front raises 3x10 (35)
35x10 x3

DB shrugs 4x12 (110)
110x15
110x12 x2

Treadmill 1m
6:59

Macros
95f/475c/205p

Quote

03-23-2015 , 05:50 PM

#2468

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

8 weeks out till academy is over!
Can't workout the next few days due to water safety. First day of this instruction today and legs are jello. Warm up today was 300 meter swim and I was dying. Taught us how to make Floatation devices etc. Good times.

Other day friend took pic of me with gopro. I'm 169.6 lbs so roughly 170 lbs still with abs. Guess that means I am still gonna bulk. Think I can do another 4-5 lbs be4 cutting.

Spoiler:

Quote

03-25-2015 , 11:10 PM

#2469

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

3/25/15
170.6 lbs

Back/bis
Pull ups 4x10 (36)
10 x4

RDL 4x10 (100)
100x10 x4

DB rows 3x10 (90)
85x10 x3

Bent over raises 3x12 (30)

Lat Pulldowns 5x10 (160)
140x10 x2
140x9

DB pullovers on bench 3x12 (60)
60x10
60x12 x2

Incline curls 3x10 (30)
35x10
30x10 x2

Spider curls 3x10
60x8
50x10 x2

Quote

03-26-2015 , 10:13 PM

#2470

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

3/26/15
168.6 lbs

Chest/delts/traps
DB flat bench 3x12
80x10 x3

Decline bench 3x12
185x10
185x8 x2

DB press 3x10 (55)
55x10 x2
55x8

Cable cross overs 3x12 (30)
25x12 x3

Reverse delt raises 3x12
20x10 x3

Front raises 3x10
30x10 x3

DB shrugs 5x12
100x15 x3

Treadmill 1m
6:55

Quote

03-26-2015 , 10:15 PM

#2471

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

New macros cause this past week I lost weight. Around 168-169 ish. Have 4 weeks left want to be 175 lbs by then. If only I had time to cook. Not everyone has cashys schedule though.

New macros:
98f/500c/205p

Quote

03-26-2015 , 10:18 PM

#2472

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

I've also decided for my next cut, I'm not gonna get super lean. Just going to do a regular cut and shoot to lose around .5-.8 lbs a week and get stronger. Don't care about abs looking crazy, all about muscle mass and strength. Think I can recomp.

Quote

03-27-2015 , 12:52 AM

#2473

KPowers

Carpal \'Tunnel

Join Date: Apr 2011 Posts: 13,180

good call. At some point diminishing returns kick in, in a huge way, and that goes for size and leanness. Having a ton of muscle mass and being fat isn't great and neither is being shreeeeeddddddddddeeeeedd when you aren't that big to begin with.

Quote

03-27-2015 , 05:20 AM

#2474

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by KPowers

Totally agree. I'll get really lean when I have more significantly more muscle mass.

Quote

03-27-2015 , 07:10 PM

#2475

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Need some feedback. My best friend got hurt 2 days ago. She was DL 185 or so and didn't keep her form tight enough. She normally goes up to 225-ish so it just seemed like a careless mistake. Heard a crack noise, finished the rep and is in pain. Roughly 6 inches from tailbone to the right side. Thoughts on how bad of an injury this is?

Quote

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