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

Legs/ 5-15-26 @167.8 - light sesh more reps less weight focus on the squeeze cause my hamstrings r pretty sore.

Leg press (3 mins rest)
Wu: 90x5, 180x5, 270x4, 320x4
Ws: 360x15f, 360x14ff, 360x13ff
LW: 410x12/12/11ff..
N: Lmao funny how I’m going to get more than from this than 410x12/12/11ff. It’s cause of the intensity. In the zone today.. sore or not.

Lunges (2 mins)
Ws: 60x53/51/49ff
LW: 60x55/50/48ff..
N: really gud sets LFG

Prone leg curls (90s)
Wu: 90x10, 105x6, 120x6
Ws: 120x15/14/13ff
LW: 135x15/14/13ff..
N:

Leg extensions (90s) - BACK Machine
Wu: 120x6, 135x6
Ws: 135x14/13/13ff
LW: 150x15/14/13ff
N:

Leg extensions (90s) - Front Machine
Wu: 160x5
Ws: 205x15/14/11ff
LW: 205x15/12/11ff
N: focus on both quads equally (stop using all left leg too much stronger than right leg)

RDLs (90s) - lock 2 from bottom
Wu: 135x6
Ws: 135x15/14/12ff
LW: 175x10/10/9ff..
N:

Leg kicks
Wu: None
Wu: 70x
LW: 70x13/13/13ff..

Ab roller x none
TM 0.6m @6.4

Aight im going back wat I previously said.. back to legs twice a week. The goal was to add intensity to the leg days so I would be so sore I wud only be capable of doing legs once a week. That seems like a far cry at this point. My workouts are 90 mins with 2 mins rest (leg days are 3-4 min rest for heavy stuff) so that doesn’t leave much room for fkn around. If my sleep wasn’t good or got a random clown tryin to talk to me it can ruin my leg day in the snap of a finger. For now I’ll do legs twice a week and if one day is sub par it’s no biggie I can hit it hard end of the week- I like this methodology for now.

Today I did much less total weight for every exercise for legs due to my hams being sore but even tonight I can feel my quads are sore. The mind/muscle connection was on point and intensity (didn’t deviate from rest time at all) was on point. I’m committed to hold onto as much mass as possible for this cut cycle that I know I need to push it past my norm. My norm for many years was getting super lean cut calories, get weak, and just do what I can while I do a lot of Steady state cardio. This time around I’m only running half a mile after my gym sessions whereas I used to do up to 1.5 miles. Im only concerned with total steps and if that means I’m walking end of the day 2000 steps after shift then so be it. I think steady state following a workout for 1+ miles is a killer for energy and kills muscle mass. Some may say it doesn’t matter how you cut the cloth, running or walking the steps or miles it’s the same diff but there’s no way that’s accurate.

I am stronger now than when I was 175 lbs. it’s because of the intensity and my desire to change wat im doing. Im tired of looking at noodle arms and 6 pack abs. I want full legs and a balanced physique. Eventually I’d like to have such good intensity I only gotta work out 4x a week and look solid- maybe 170 lbs 10% I’d say that’s a sustainable goal.

Chest/ 5-17-26 @167.2

Supine press- (120s rest)
Wu: 90x8, 180x8, 230x4
Ws: 270x10ff, 270x8.5ff, 320x3+1, 320x2+1
LW: 320x5/4/4..

Incline- (120s rest)
Wu: 135x6, 185x8
Ws: 205x5/5/4+1ff
LW 225x4/3/3ff + 185x10ff..

Skullcrushers- (90s rest)
60x28/25/21ff
LW: 60x27/25/22ff..
N:

DB flat PEC ISO
60x13/12/11ff
LW: 60x13/13/12ff..

Yates cable flys kneeling
Wu: 20x5
Ws: 25x10/10/9ff
LW: 20x13/13/12ff

Standing press
Wu: 25x5
Ws: 35x15/15/15f
LW:

Kneeling pushdowns- (75s rest)
Wu: 60x8, 70x6, 85x8
Ws: 85x18/17/16ff
LW: 100x10/10/9 +85x10..

Seated lateral raises
Wu: 20x6
Ws: 25x18/17/16ff
LW: 25x16/15/14ff..

Ab roller x70
TM 0.75m @6.4

Legs/ 5-18-26 @167.2

Leg press (3 mins rest)
Wu: 90x5, 180x5, 270x4, 320x4, 360x4
Ws: 410x13/12/12ff
LW: 410x12/12/11ff..
N: Gud sets

Lunges (2 mins)
Ws: 60x53/52/50ff
LW: 60x51/50/48ff..
N: first 2 sets were not till failure, last one was def to failure..

Prone leg curls (90s)
Wu: 90x10, 105x6, 120x6
Ws: 135x14/13/12ff
LW: 135x14/13/12ff..
N:

Leg extensions (90s) - Front Machine
Wu: 160x5
Ws: 220x15/14/13ff
LW: 205x15/12/11ff..
N:

Leg extensions (90s) - BACK Machine
Wu: 120x6, 135x6
Ws: 150x13/12/11ff
LW: 150x15/14/13ff..
N: focus on right quad..

RDLs (90s) - lock 2 from bottom
Wu: 135x6
Ws: 175x15/14/13ff
LW: 175x10/10/9ff..
N:

Leg kicks
Wu: 70x
LW: 70x13/13/13ff..
N:

Ab roller xNone
TM 0.6m @6.4

Today two women approached me at the gym they were gilfs lol normally I’m a bit cold bc it’s leg day and I can’t be distracted but they caught me at a gud time. Now that it’s summer the gym is a zoo so I was waiting for the prone leg curl machine anyways. They told me I’m one of the only guys who works out their legs at that gym which is true lol and the other woman said you look like trouble. I ignored it bc I’m not interested but it was entertaining then continued to talk to the other one about leg exercises since it was something of substance.

Anyways I’m finally getting used to my diet and my compliance is 100% and my energy for working out has gone up (relatively speaking). It’s still difficult but I don’t think about cheating anymore so that’s a positive sign. I’m maintaining my strength and keeping the intensity at bay due to getting good sleep recently. The intensity problem subsided once I implemented more rest days and much less cardio on my workout days. I do some 30 min runs on my off days so it all balances out while eating 500 less calories on those days and it isn’t difficult bc I allow myself 2 cups of coffee. I had to stop use of all DMAA products due to heart issues and my blood pressure has been better since then. Also ive been trying my best at work not to argue with anybody and to maintain my peace.

I currently have no expenses I paid it all off at the end of last year and I’m saving more money than I ever have. Seeing my accounts go up every month gives me a little high but I live like a poor person lol I don’t need much at all to survive. I blame bodybuilding and being simple. I have no aspirations to have anything expensive nor is it attractive to me. All this money doesn’t mean anything to me less than a high. I don’t want to see any chicks for the rest of the year, all I want to is concentrate on building muscle and making money/ proper healing. Sometimes the best way to move forward is healing the mind and in the process getting more jacked. Stay tuned..

Back/ 5-19-26 @166.4

Seated Rows (90s)
Wu: 140x8, 160x4, 180x4
Ws: 220x11/10/10ff
LW: 220x10/10/9ff..
N: solid sets

LP: 3 Prong (75s)
Wu: 180x5
Ws: 200x10/10/9ff
LW: 180x13/12/11ff
N: Heavy as fk but awesome I went up ESP being a lower body weight today..

Pulldown machine (75s)
Wu: None already warmed up..
Ws: 160x14/12/12ff
LW: 160x13/12/11ff..
N: gud sets

Bench lat stretch thingys
Wu: 60x8
Ws: 70x13/12/12ff
LW: 70x11/11/10ff..
N: gud sets

DB Rows (60s)
Wu: 70x6
Ws: 75x13/12/11ff
LW: 75x13/12/11ff..
N: EXHAUSTED..

Pec deck
Ws: 120x10/9/9ff
LW: 120x10/9/8ff
N: Totally fkn gassed holy sht

Ab roller x65
TM 0.90m @6.4

5/20/26- recovery day did 10k steps..

Chest/ 5-21-26 @167.2

Supine press- (120s rest)
Wu: 90x8, 180x8, 230x4
Ws: 270x10, 320x4f, 320x4ff, 320x
LW: 270x10ff, 270x8.5ff, 320x3+1, 320x2+1

Incline- (120s rest)
Wu: 135x6, 185x8
Ws: 185x6/6/5ff
LW 205x5/5/4+1ff +185x7ff

Skullcrushers- (90s rest)
60x30/26/23ff
LW: 60x28/25/21ff..
N:

DB flat PEC ISO
60x15/15/15ff
LW: 60x13/12/11ff..
N: great sets

Yates cable flys kneeling
Wu: 15x5
Ws: 25x15/14/13ff
LW: 25x10/10/9ff..

Standing press
Wu: 25x5
Ws: 35x15/15/14ff
LW: 35x15/15/14ff..

Kneeling pushdowns- (75s rest)
Wu: 70x8
Ws: 85x15/14/13ff
LW: 85x18/17/16ff..

Seated lateral raises
Wu: 20x6
Ws: 25x15/15/15ff
LW: 25x18/17/16ff..

Ab roller x
TM 0.9m @6.4

Legs/ 5-22-26 @166.6

Leg press (3 mins rest)
Wu: 90x5, 180x5, 270x4, 320x4, 360x4
Ws: 360x20, 360x18, 360x15ff
LW: 410x13/12/12ff..
N: holy fkn lactic acid

Lunges (2 mins)
Ws: 60x52/50/49ff
LW: 60x53/52/50ff..
N:

Prone leg curls (90s)
Wu: 90x10, 105x6, 120x6
Ws:
LW: 135x14/13/12ff..
N:

Leg extensions (90s) - BACK Machine
Wu: 120x6, 135x6
Ws: 150x17/16/15ff
LW: 150x15/14/13ff..
N: focus on right quad..

Leg extensions (90s) - Front Machine
Wu: 160x5
Ws: 220x14/13/13ff
LW: 220x15/14/13ff..
N:

RDLs (90s) - lock 2 from bottom
Wu: 135x6
Ws: 175x13/12/11ff
LW: 175x15/14/13ff..
N:

Leg kicks
Wu: 70x
LW: 70x13/13/13ff..
N:

Ab roller x
TM 0.6m @6.4

5/23/26- recovery day did 9.5k steps

Woke up at 165.8 lbs
Broke 166 cut is def done now leggoo

Aight so my mood swings have been awful lately but today being off from the gym was fkn fire. Gud night of sleep plus relaxing b4 work was exactly wat I needed. My cut is officially over at 165.8 lbs and thrilled about it. I’m not crazy lean but LEAN ENOUGH.

I’d say I gained 2.5 lbs of LBM if I had to guess. Legs same, arms same but my back gained a bit of size.

Last year 2025 (164.4 lbs) v today 2026 (165.8 lbs)

Spoiler

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[url=https://ibb.co/jsP3Tsz]

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Last year 2025 (167.8 lbs) v today 2026 (165.8 lbs)

Spoiler

Show

[url=https://ibb.co/sv7Dj7Yr]

[/url]

Back/ 5-24-26 @167.2

Seated Rows (90s)
Wu: 140x8, 160x4, 180x4
Ws: 200x15, 220x10/10ff..
LW: 220x11/10/10ff..
N: Meh

LP: 3 Prong (75s)
Wu: 180x5
Ws: 180x14, 200x8, 180x10ff
LW: 200x10/10/9ff..
N: Tough day today not much sleep

Pulldown machine (75s)
Wu: None already warmed up..
Ws: 160x13/13/12ff
LW: 160x14/12/12ff
N: bit sloppy but did it meh

Bench lat stretch thingys
Wu: 60x8
Ws: 70x14/13/12ff
LW: 70x13/12/12ff
N: gud sets

DB Rows (60s)
Wu: 70x6
Ws: 75x14/12/10ff
LW: 75x13/12/11ff..
N: EXHAUSTED..

Curls
Ws: 40x11ff, 35x13ff, 35x12ff
LW:
N: Did wat I cud lol gasseddd

Ab roller x
TM 0.90m @6.4

Day 15 of working everyday and I’ve hit my limit just totally exhausted. I got tomorrow off of work and I’ll have 40 hours overtime on this next check so it’s all gud. After this week I’ll be back on my regular 6 day work week which is a gud balance.

Unexpectedly pretty sore but I did have a gud last leg session and back day. I can’t workout chest bc that’s tomorrow’s session with a friend so another day off from the gym. I can use the mental and physical break from the gym so it’s okay. I was gonna do legs today but my hams are too sore.

I’ll get in 10k steps today and chill out b4 work.

Now this is week 1 of bulking (reverse diet) I doubt I’ll be in a surplus yet but I’m adding in 40g of oats to my diet so that’s a nice bump this week.

I worked out my schedule for the next yr or so. That means I have to get started right away. This is fine, it just means I’ll be in a surplus sooner than expected. Following the standard wait until a certain month to bulk or cut is about as intelligent as saying I workout 5 days a week with weekends off. I’m following the blueprint to maximize gains, plain and simple. Once I get a serious gf things will change but rn it’s go time.

I agree with the fitness guys who say maingain is the way throughout the year. However moreso for guys who are relatively strong with a relatively maxed out physique. This will mean during the course of the year +/- 5 lbs here and there.

That’s not for me right now. Right now it’s paramount that I add a reasonable amount of size to my weaker areas specifically my legs, lats, and traps. Being that im single and grinding hard at work to hit some financial goals makes it the perfect time to hit my diet and workouts 100% since my social life is taking a dive. My goal for this bulk is to do what I say. Stop weaseling out because I’m scared of losing my abs and trust the process. I know I can do it but it’s more about getting past the psychological body image issues that come with this sport. Im definitely in the right headspace for it because for the first time following a cut im not happy with my physique. For once im looking past the cuts, low body fat percentage, the abs and identifying the muscle that I want to gain. That’s why I think I will do it this time. Time will tell. Here’s the schedule..

-> Cut 2026 (BW) 175.6
12 weeks @ 3/1/26- 5/23/26 (-10 lbs) 165.8
Start: 3,430 calories/ 7500 steps
End: 2,418 calories/ 10k steps

-> Bulk 2026-2027 (BW) 165.8
37 weeks @ 5/24/26- 2/6/27 (_____) ______
Start: 2,581 calories/ 10.5k steps
End: ?

-> Cut 2027 (BW) _______
15 weeks @2/7/27- 5/23/27 _______
Start: ?
End: ?

Out of all the threads on 2+2, this thread is one of the most frustrating to me.

To hell with being overly semantic or pedantic with words like athletic, muscular or even the word lean. I will straight up tell you a female perspective. A six foot tall guy should be at least 200 pounds. PERIOD. End of ****ing story. And you at 5' 9" should be at least 170 pounds to not look like a tiny bro. Period.

This thread dates back to 2013 !!!! And you were about 164 pounds. Almost 13 years later you are 165 pounds. That seems like a brutal waste of time. I have watched you bulk up to a number that should be your floor, not ceiling and then cut back way too far...from my perspective. I would have rather you never cut below 170 pounds. Seriously, if you are ever below 170 pounds...

go eat a damn sandwich.

massive disagree. By staying the same weight while (I’m sure) getting stronger….OP is winning the ****ing race - almost everyone between the age he was when he started this thread and how old he is now is fatter, weaker and way less healthy than they were

why ‘should’?

Different frames look better at different weights. I’m 6ft and peaked at 95kg which is about 210. Stronger sure. But I looked sloppy - even when I was one of the best in the world for my age group at a fitness sport I rarely looked fit.

I lost 25-30lbs and I get people complimenting me on how fit/good I look multiple times a week. At the gym and in normal life. Also feel way better and my strength is only down like 5%. It’s long term healthier in about a million ways too

Sent from my iPhone using Tapatalk

Former sloppy looking guy loses weight and now gets compliments. Hmmm < face palm>.

---

OP doesn't (and has never) looked sloppy, but is almost invisible to the female population because he is a tiny bro. Period.

Truth hurts. But, it cannot be independently verified, so OP and others here soak up the former sloppy guy's post if you want instead of the female's post, telling what it take for a 5'9" to get a female to turn her head and take a lot instead of look right past the tiny bro.

^^^

---

I took the time to look through your thread for pictures of you over the last 1.5 - 2 years. At 182 lbs in the last picture you look like a fit healthy soccer dad with the advantage of being 6 feet tall.

I highly ****ing doubt that OP of this thread from the word "ripped" in the title want to look like a healthy fit soccer dad...and he doesn't have the advantage of being 6'+ tall which is almost a universal start on on third base advantage for a guy.

I'll made this simple and use your 182 lbs I saw in you last posted picture in your thread. Mr. Olympia Jeremy Buendia walked on stage in 2017 at about 182 lbs and is about 5'8".

Me thinks OP wants to look more like that, but OP always cutting to like 165 lbs for 13 years straight is absurd and is spinning wheels and he kind of admits it from time to time with his "this time will be different" type posts...for 13 straight years.

The lady has somewhat a point that EV has been spinning his wheels for 13 years.

But she is also clueless to the realities of natty training. 5'9 170 truly lean is basically genetic potential for most natty males. I mean they did research on this 50 years ago. 170 10% 5'9 is about the best some skinny jelly dicker like EV gonna get.

At 170, EV starts getting love handles. Lol. His abs are totally gone by 180!! He has 1 facking ab at 180.

If the lady would have said, "you spinning your wheels bro, you lift the same you look the same. You pushing 40, time to get on peptides/sarms/trt and get to a man weight of 180+ and lean." Well then she was would hit the nail with the hammer. But unfortunately our hero would most likely have worse health outcomes.

Not worth it IMO but you should have testosterone levels checked EV. Anything below 500 ng/dl or low free T and its time to pump them back up to young vintage EV.

You’re giving a female perspective?? LOL you sound like a dude. Aint nobody tryin to get action from a chick that thinks she’s a boss bish, this ain’t a diddy party Lmao. I’ll tell u wat purple hair girly, go make me a sandwich and I’ll eat it.

Ain’t nobody wanna have a low class ghetto convo with yo azz. Come right and we can talk. Otherwise adios, ull b kicked to the curb ms purple aka kicked out of my thread.

Ms purple when you get over yourself you will realize you’re wrong and even your perspective is skewed based on subjective judgement. Do you actually believe I been running hard training cycles over the past decade? Didn’t think anybody was that dense lol. This current bulk cycle will be my 3rd time bulking up in the past 10+ years.

Blah blah blah. All this noise for what? Lmao this is the internet you think any of us care to prove ourselves LOL. You’re a clown.

Even if what you are saying is true, guys still need communication skills to pull desirable bish’s. Not going down this rabbit hole with the purple clown.

Dang purple. You beat me to it. It will be different this time. It’s like you actually know me. Whomp whompp.

LOL skinny jelly dicker. That’s gud.

After my injury I’m basically starting from scratch so it’s like being 25 again. No test needed for another 15 years.

I’m not even kidding. The amount of muscle mass I’ve gained recently my test is probably 1,000 minimum.

Invisible tiny bro clearly has tiny dick too and has no chance with females if they actually saw him which doesn't happen since he is invisible at 165 lbs,not to mention his underdeveloped emotional regulation from his word salad posts above.

No shoes, no shirt, no service.

I live in a sunny southern California near the beach and still almost never see males with their shirt off other than the rare dude jogging topless. The obsession with many guys here that oh my God time to end the bulk I'm down only seeing a 2 pack is wrong. Here is a typical picture of realty of a guy actually in a tee shirt. A tee shirt fits at the arm hole, chest, shoulders and back, NOT THE WAIST. Below is how clothes fit.

Invisible tiny bro 165lb EV would look better at 170lb "yolked", "jacked' or "swole" with your, "starts getting love handles."