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

Wud up guys I’m back. I’ve made a commitment to take fitness and training seriously again. Lay low on the girls and focus on making money and fitness for the next 3 months and see where that takes me. My lower back is okay right now but is fragile a wrong movement with weight could trigger the disc to move and we start from square one again.

First off my job is extremely demanding nobody wants to be a guard so we all got 24% raises for retention but due to low staffing I am constantly forced to work 16 hours straight from a regular 8h shift. This ****s up my training and diet a bit. Good thing is I found a loophole in there system and I tested out my theory and I was right they are afraid to suspend officers. So let’s just say I am making this work for me for my own sanity.

As of right now my training regime is going to be 6 days on with 1 optional training day and every Saturday off. Then every Sunday starts a new training week. This should work. I currently have minimal muscle and skinny fat due to not training for a long time. Body fat is prob around 18% if I had to guess. This past week I started with a strict diet and working out and it totally sucked. I was winded even benching 135 for a few sets and I have ptsd from my back injuries. This will go away once I’m more confident and lifting becomes more normalized. I have gotten a new pre workout with DMAA similar to jack3D it’s called Crack. Pic below. With that I’m going to stick to this then pull the trigger on creatine when it’s time and only if I get back into lifting again. Time will tell.

Spoiler

Show

[url=https://ibb.co/dPfZc49]

[/url]

How do you like the DMAA? Any issues with sleep? DMAA/DMHA are still legal in China and I've tried DMHA but it was just too powerful for me and lead to insomnia. Great feeling for the first few hours you're on it and its supposed to be a weaker version of DMAA with less aggression and more euphoria. You think DMAA could be valuable for weight loss/cutting/appetite suppression?

Shoot me a message when you're ready to start the first cycle. I'll gladly guide you through the process including sourcing for free.

6 on 1 off is good. Have you tried a push/pull/legs approach?

I think you could just straight up quit hip hinge movements like deadlifts/stiff legged deadlifts entirely and do hamstring curls only. Maybe try hyperextensions, but it seems like deadlifts are just not for you. And if leg presses aren't feeling good/safe on lower back, drop those too and just do lunges/front foot elevated split squats/hack squats/leg extensions. More than enough movements for quads that don't put your back in a compromised position at all.

6/2/24
170.6 lbs- Back
Pull ups x12 x3
x10 x3

DB rows 3x10 @65
75x10 x3

Pendlay rows 3x10 @45
45x10 x3

Low row machine 3x10 @120
120x10 x3

Lat pulldowns 3x10 @57.5 each arm
None

Shrugs 3x10 @225 (10/10/10)
180x10 x3

Straight arm cable lat 3x10 @65
50x12 x3

DB curls 4x10 @35
35x10 x4

Bi curl machine 3x6-8 ISOLATION
110x8/8
110x9/9
110x8/8

Abs
St8 legs x10 x3

TM 0.75m did 1m 9:25 @6.5

Tan @8 mins

Where can I get that? Might be exactly what I need. Pre workout? Only had coffee or energy drinks. Is safe?

I love the Dmaa it’s even better than add meds tbh. The focus is unmatched. Is there a difference between the old dmaa and the current 1-3 diametrol or whatever it’s called. I’m sure there is but whatever is in this still works real well for me. The crash is not bad as of right now I only take 3/4 a scoop so that can change.

I should do push pull legs honestly so I can hit legs twice a week and it’s a good balance of body parts. I’ll dig up one of my old routines and do that most likely. And yes your advice for leg movements is mint. Leg press is okay just need to descend 80% or so. 6x/week plus abs and cardio consistently will get my physique rocking again in 8 weeks I think.

You probably don’t wanna start with this one then. I got it on Supp Kingz.

6/3/24
170.8 lbs- Upper body power
BB bench 3x5 slow @185
185x7 x4
165x10 x3

Incline bb
135x8 x3 warm up waiting for DBs bench

DB Incline 3x10 @70
60x15
60x12 x2

Push downs 3x10 @57.5
42.5x10 x2
50x10 x3

Cable flys 3x12 @30
20x10 x4

Chest dips 3x15
x12 x2

Abs 1ex
1 ex 15/12 (2 sets)

TM 1.0m @9:10/6.6

Love it. How strong is it? More than coffee? I can tolerate about 700mg of caffeine a day. Maybe that’s why I have trouble sleeping.

Never had preworkout before. Should I still stay clear?

You drink like 10 coffees a day? Lmaoo. In that case give it a try.

2 americanos but it’s equal to about 6-700mg of caffeine. Sometimes I forget how much I had at work and have a ghost at the gym [emoji38]

Gonna order one, which one do u have?

Yeah I'd get off that PHUL/PHAT training. The low reps stuff just isn't productive. PPL or vanilla upper lower imo. Or arms+delts/lower/back+chest/off/repeat for 5.5 days/wk.

That’s why u can’t sleep at night lmao. Tropical fruit punch one I **** with. It’s expensive but worth it.

This routine was the one I used a while ago. Might go with something like this. I’ll switch up the leg exercises so I don’t snap my **** up.

Program: 11/29/2019
Routine
Upper push hyper
BB bench 3x8 @185
Incline DB 3x10 @60
Weighted chest dips 3x15 @BW
DB shoulder press 3x10 @50
Side raises 3x10 @30
Close grip bench 3x10 @135
Cable crossovers 3x10 @25

Upper body pull hyper
BB rows 4x10 @80
Wide Lat pulldowns 4x10 @140
DB rows 3x10 @65
Close grip lat pulldowns 3x10 @120
Pec deck flys 3x12 @85
DB curls 3x10 @25
Bb shrugs 4x10 @175

Lower body hyper
Hack squats 4x10 @230
Front squats 3x10 @45
Walking Lunges 3x10 @15
Leg curls 3x10 @

Arms
Close grip bench 4x10 @135
BB curls 4x10 @65
Spider curls 3x10 @50
Pushdowns 3x10 @42.5
DB shrugs 3x10 @50
BB shrugs 3x10 @135
machine shrugs 3x10 @180

Upper power
Bench press 4x5 @195
Decline bench 4x8 @185
DB seated press 5x5 @
Lat pulldowns 3x8 @
Front raises 3x10 @
French press 3x10 @
DB curls 3x10 @

Lower power
Front squats 5x5 @115
Hack squats 4x10 @
Walking lunges 3x10 @15
Hip thrusts 3x10 @
Hyper extensions 3x10 @

From Craze to Crack, SuperDrol to Creatine, all for the love of not looking the Same.

Certainly better than withering to old age as a skinnyfat potbelly. The struggle is real.

Listen bro I hate looking at fat. I can’t change me, it’s in my DNA lol. Back to sub 10% bf so I can love myself again.

ohp of all form is redundant for hypertrophy. Delt raises and horizontal pressing, especially 30 degree incline, is enough. Sets of 5 un-necessary. Shrugs are dumb. I don't know how to feel about full arm days, but if you're going to do it hit higher reps in the 10-30 range and balance out the amount of triceps/biceps. Cables, dbs, and ez bars only. Lots of isolation and different angles.

I'd increase your reps on most things by about 3 to 10.

Doing upper/lower/arms/lower/upper/lower or something like that is fine, but no reason to do 5x5 db ohp or anything like that ever.

6/4/24
170.8 lbs- Shoulders hyper
Seated press 3x10 @55
65x10 x3
65x8

Arnold press
50x7 x3

Front raises 3x10 @30
35x10 x3

Machine raises 3x10 @95
70x8/7/6

Seated rear delt raises 3x12 @15

Chest dips 3x20
x15 x4

Upright rows 3x10 @65 (20/20/20)
70x10 x3

Shrugs 3x10 @90
90x10 x4

Abs 2 ex inc RT’s 10x20 x3

TM 1m did 1.5m @13:44 / 6.6 speed

6/5/24
- Late for the gym today due to a panel interview about now I proved staff members of my agency were cooking the books to mess with me. I told them person liable gets 90 days suspension without pay and their supervisor who refused to help get 30 days minimum and I’ll settle the matter. They loved that!!
- Now for the **** that really matters. Ugh legs today need to do this **** twice a week but back is feeling great. This is good.
169.8 lbs- Lower body #1 (Quads)
Leg press 4x12@230
230x8 x4

Walking Lunges 3x10 @45
Stop these.. feels weird on low back

Donkey kicks 3x15 @15
15x10 x3

St8 leg kicks 3x10 @15
10x10 x3

Leg extensions
145x10 x2

Hamstring curls
95x10 x2
95x8

Hip abduction 3x10 @115 (12/12/12)
Not enough time

Abs
SU’s x15 x3 sit ups

TM 1m did 0.75m @6:25 / 7.0

6/6/24
170.4 lbs- Upper body power
BB bench 3x5 slow @185
185x8
195x7 x3
185x8
185x7
185x6

DB Incline 3x10 @70
80x8 x3
70x12
70x10

Push downs 3x10 @57.5
57.5x10 x2
57.5x8

Cable flys 3x12 @30
25x10 x4

Overhead extensions w cables superset w/ cable push downs
50x10 by 50x10 x3

Chest dips 3x15
20 x3

Abs
Leg raises x12 x3
Planks 30s/45s/45s

TM 1.25m did 1.5m @13:23/ 6.8

I’m noticing some changes in my physique already. Gotta keep it going the significant results will come. I have 6-8 potential girls who are hitting me up. Ignoring all of them. Grind is on the mind

6/7/24
170.8 lbs- Back
Pull ups x12 x3
x12 x4

DB rows 3x10 @65
80x10 x3
80x8

Low row machine 3x10 @120
120x10 x3

Lat pulldowns 3x10 @57.5 each arm
160x10
160x8 x2

Shrugs 3x10 @225 (10/10/10)
45s x10 x4 plate hold shrugs

Straight arm cable lat 3x10 @65
57.5x10 x2
57.5x7

DB rear delt flys 3x10 @25
15x8 x3

DB curls 4x10 @35
35x10 x2

Abs not enough time

TM did 0.50m @4:02 / 7.4

6/8/24
171.0 lbs
- Took off and plan to take off every Saturday it’s the day of the week I work 16h shifts.
- Also I’m always heavier sat mornings when I wake up at 5am since I only get 4-5 hours of sleep. It all evens out. No biggie.

6/9/24
170.2 lbs- Upper body power
BB bench 3x5 slow @185
45x10
95x7
135x7
155x7
185x7
205x5 x4
185x10 x2 out of juice exhausted took sweatshirt / sweat pants off and 5-7 min break.

DB Incline 3x10 @70
75x10 x2
75x8 x2

HS machine press 3x10@270
180x10 x3 don’t like this machine really

Push downs 3x10 @57.5
50x10 x3

Cable flys 3x12 @30
22.5x10 x4 back machine more resistance

Chest dips 3x15
x20 x2
x18 x1

Abs
Leg raises x12 x3

TM 1.5m @6.6 speed

Tan @8:45

Weight hovering in the 170-171 region id say average is 170.6 as of last week. Starting week 3 of this cut/recomp phase. Let’s get it. Time to get lean and juicy for those perfect BBL gym hoes.

W3
Calories 2617 (210p/244c/93f/52fiber)
Cardio 7.5 miles SSS slow steady state
Workout 6x with Saturday off

Spoiler

Show

[url=https://ibb.co/gRJ1ytq]

[/url]

6/10/24
170.2 lbs- Lower body
Leg press 3x12-15 @180
180x10 x4

Walking Lunges 3x10 @35’s (10/10/10)
Not today back feeling very sore gotta be careful

Hip addiction 3x10 @130
130x10 x3

Donkey kicks 3x10 @15
15x15 x3

Leg curls 3x10 @110 (10/10/10)
95x12
95x12
95x10
95x10

L extensions 3x15 @130 (12/12/12) Or Plates ass against wall RDL 3x10 @50

Abs
SU’s x15 x3

TM 1.25m low on time did 0.85m @7:05