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

Start/End of W1 bulk: 166.8- 165.6 lbs
S/E of W1 calories/steps: 2418-2581kcal/10k- 10,400 (+163 calories)

Start of W2 bulk: 164.8 lbs
Cal/steps: 2782 / 10,500 (+201 calories)

Notes: Last week my core tightened up a bit. I only worked out 4x and having the 3 days of rest helped a lot. I’m getting extremely sore recently and with the summer here I’m going to do a 2 on- 1 off / 3 on- 1 off split mixed with 2 on 1 off + 2 on 1 off for weeks that I’m extra sore.

I used the extra calories for my preworkout meal adding in 100g rice and that’s helped out my training immensely with increased energy. It was to the pt I’d be getting lightheaded during my leg workouts cuz I barely had any food in my system.

Reverse diet is as usual.. drop few lbs then enter the surplus. If I maintain a new low this week meaning 164 ish average I’m gonna do a massive caloric bump this next update. It will be a waste of time to continue this deficit too long. 2 weeks max.

Post chest workout @165.6 lbs

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Coming out of years of lurking only to talk about my dick size. Set up the tri pod boys we got a real creep on our hands lmfao.

I must remind you of a dude who played u tf out and all that haterade built up in your pours is all seeping out rn lmfao

Hmmm, 13 must be invisible tiny bro EV's lucky number because not only did he spend the last 13 years spinning his wheels getting almost nowhere, he seems to have stopped developing as a boy at 13 years old is now only a man child by the way he posts. But no surprise, invisible tiny bros do have to act up to be noticed.

All joking aside u went too far woman. I ain’t the one to press purple but that’s what ur kind do cuz u filled with hate. Poke poke the bear so here u go. You are unhappy with ur profession (poker player with no retirement fund and no big scores) and using all their time to grind meanwhile their internal clock is ticking. No guy including myself will let themselves fall for used parts. After the reality set in, tick tock tick tock it’s too late now unless you meet a cuck. All of this makes you feel hate and that’s okay but like you said “the truth hurts” amirite. Who u think ur talking too, dishing out all this sht when you’re an unemployed low class citizen.

Ladybruin Get tf out of my thread and don’t come back. I don’t want no low class ppl in here. Bai bai.

Oh shiet, wow. Ev bringing down the ban hammer.

I thought this was the new drama H&F needed.

EV looks kind of great, though?

Anyway, maybe ladybruin pops up in Guy's thread, that would be epic.

She brought 0 value. I felt like I was on one of those OF podcasts with delusional women. Comes to a pt where they just need to be kicked to the curb.

You should see me at work if you think this is drama.

Give it time yugo, greatness is coming. Love handles enroute.

Legs/ 6-1-26 @164.2

Leg press (3 mins rest)
Wu: 90x5, 180x5, 270x4, 320x4, 360x4
Ws: 360x18/15/14ff
LW: 360x18/15/14ff
N: New stance for quad dominant (lowest level as possible for feet placement)

Lunges (2 mins)
Ws: 60x52/51/49ff
LW: 60x50/49/48ff
N: socks only felt it a lot more JFC

Prone leg curls (90s)
Wu: 90x10, 105x6
Ws: 120x12/11/10ff
LW: 120x12/11/10ff..
N: Meh heavy today..

Leg extensions (90s) - BACK Machine
Wu: 120x6, 135x6
Ws: 150x20/16/15ff
LW: 150x18/17/16ff..
N: focus on right quad..

Leg extensions (90s) - Front Machine
Wu: 160x5
Ws: 205x12/12/11ff
LW: 220x14/13/13ff..
N: Out of gas sigh BUT after last set quads feel like bricks which is better overall quad tension than previous workouts. ALL DAT MATTERS.

RDLs (90s) - lock 2 from bottom
Wu: 135x6
Ws: 155x13/12/11ff
LW: 175x13/12/11ff..
N: uh oh getting weak..

Leg kicks
Wu: 70x12/12/12ff
LW: 70x13/13/13ff..
N:

Ab roller x
TM 0.5m @6.4

Chest/ 6-2-26 @163.2

Supine press- (120s rest)
Wu: 90x8, 180x8, 230x4
Ws: 270x6/5+1/4.5+2ff
LW: 270x9, 270x7.5+1, 270x6+1

Incline- (120s rest)
Wu: 135x6, 185x8
Ws: 185x8/8/7ff
LW: 185x8/7/6ff
N: First exercise had to wait for the S press

Skullcrushers- (90s rest)
60x25/20/16ff
LW: 60x30/26/23ff
N:

Chest press machine
Ws: 120x8/8/7ff
LW:
N:

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

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

Fly machine
Wu: 100x5
Ws: 120x8/8/7ff
LW: 120x8/8/7ff

Yates cable flys kneeling
Ws: 20x13
LW: 25x13

Ab roller x60
TM 0.75m @6.4

Uhhhhh down to 163 lbs today. See what the weekly avg brings. Same avg steps this week so not sure wtf is goin on. This is gonna delay my bulk a bit if that’s my true weight. Prob will spike up tomorrow, hopefully. If not I’ll need to get out of this deficit ASAP. Ya kno, gotta be SEEN by women teehee.

I changed my chest exercises today with more focus on chest volume so my pecs could FINALLY GET SORE. Rest assured we did it, they are pretty damn sore. Last week my shoulders were on FIRE and pecs completed unphased. While it’s nice to have boulders, that’s not the purpose of a chest workout. My chest exercises were a lot weaker today but I did everything with a focus of pausing at the top of my reps and forcing more on the squeeze action.

Lastly, it was tough to walk today my quads feels like bricks which is awesome. The double volume for leg extensions are coming in clutch. However I do have to fix a bigger problem at hand.. since my injury the left side of my body is growing abnormally faster than my right side which is weird af since I’m a righty. Hrmmmm. Maybe it’s the angle but I doubt it.

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Jfc my right leg is on fire today I couldn’t even do my cardio after my gym session as per usual. I just walked all the miles lmao. It’s a gud sore though, total brick city.

Back/ 6-3-26 @163.2

Seated Rows (90s)
Wu: 140x8, 160x4, 180x4
Ws: 200x10, 220x8/8/8, 200x12
LW: 200x15, 220x10/10ff..
N: Meh

LP: 3 Prong (75s)
Wu: 180x5
Ws: 180x10, 200x6 too heavy FWARK, 180x12, 180x10ff
LW: 180x14, 200x8, 180x10ff
N: I’m starting to get annoyed with getting weaking. SURPLUS NEEDED.

Pulldown machine (75s)
Wu: None already warmed up..
Ws: 160x10/10/10ff
LW: 160x13/13/12ff
N: grrrrrrrr

Bench lat stretch thingys or s8 cable lat pull
Wu: 60x8
Ws: 65x10/10/10ff
LW: 70x13/12/12ff
N: gud sets

DB Rows (60s)
Wu: 70x6
Ws: 75x11/10/10ff
LW: 75x13/12/11ff..
N:

Curls
Ws: 35x12/11/10ff
LW: 40x11ff, 35x13ff, 35x12ff
N: Did wat I cud lol gasseddd

Ab roller x64
TM 0.70m @4.0

that was a fun catch up read - well done OP on not putting up with that nonsense

tbh I think it's simple....guessing the troll is a fatty & knows she's out of the market for fit, lean dudes so gravitates towards fatter dudes who might look twice at her & gets on the hate train for those who won't walk through that door

[x] deluded guys patting each other on the back in a circle jerk

Honestly it wasn’t even fun if she was trolling. Regardless ain’t gonna have anybody disrespecting me or anybody else in my thread unprovoked. She was crashin out lol.

Entirely rite about the fatties. Less desirable women and low sexual marketplace value women love the power play on the fatties.

Tsk tsk. Why is it that women that get kicked tf out love to try to come back. Can’t make this sht up.

I’ll tell you what purple since I’m such a nice guy.. get on both your knees and ask for forgiveness to me and feel wrath for being rude. If it’s a genuine apology I’ll lift the ban. It goes without saying if the ban is lifted you will have to know your place and speak respectful to everybody here even if somebody has a different opinion than yours.

But don’t get it twisted, if you write in my thread again and it’s ANYTHING BUT an apology letter you will be reported and banned 😀

Back/ 6-6-26 @164.8

Seated Rows (90s)
Wu: 140x8, 160x4, 180x4
Ws: 200x14/13/12ff
LW: 200x10, 220x8/8/8, 200x12
N: Better 😀

LP: 3 Prong (75s)
Wu: 180x5
Ws: 180x13/12/11ff
LW: 180x10, 200x6 too heavy FWARK, 180x12, 180x10ff
N: New standard of strength. Blahhh I’ll get it back.

Pulldown machine (75s)
Wu: None already warmed up..
Ws: 160x13/12/10ff
LW: 160x10/10/10ff
N:

DB Rows (60s)
Wu: 70x6
Ws: 75x12/11/10ff
LW: 75x11/10/10ff..
N:

Cable pull downs seated on DB
Wu: 40x5
Ws: 50x13/12/11ff
N: great replacement

Curls
Ws: 35x12/11/10ff
LW: 40x11ff, 35x13ff, 35x12ff
N: Did wat I cud lol gasseddd

Pec deck
Ws: 120x12/11ff
LW:
N: gassssseDD

Ab roller x63
TM 0.75m @6.4

End of W2 Bulk today @164.1 lbs/ 2799 calories/ 10,826 avg steps

Start of W3 Bulk @3045 calories/ 10.5k steps (this should be the first week of my actual surplus- goal is to be 165 avg weight end of the week)

- The increased oats (now at 120g) helped overall energy. Not too happy I got weaker this week (first time in a long time) but my workouts were on point with the exception of my third workout of the week (back day). Overall Digestion has been an ongoing issue and I speculate it’s bc of my nightly slop meal (beef+rice+cheese+cream cheese all slopped into one 600kcal meal). This update I got rid of that meal replace it with 6 oz beef + 6 oz chicken +150g rice (split into 2 meals) and got rid of my post workout protein shake and replace it with 6 oz chicken 100g Brocolli making the total amt of meals= 6.

- This will be my last update for a min with pics. I’ll do pics once a month which should be +4 lbs at a clip if all goes well.

- The goal of my bulk aside for the obvious is to add mass specifically to my back/legs/traps/chest in order of importance.

Today Sunday 6/7: 164.4 lbs

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Legs and arms looking solid bro.

I would pay top dollar to see EV beat down a pedo at the penitentiary. Or beat down a purple haired beatch who calls him tinybro.

Pedos and purple haired beatches really get my boy riled up.

Thx bruh at my weight biggest they ever been. Lol u should have seen the shiet from last week.. I moved an inmate to a different dorm who was trying to phuck the new guy (we call the new guys fish). Said inmate is a fighter who told me I like my area I’m tired of moving and what’s the reason. I said dude then u shouldn’t be trying to do that ghey boi stuff at night. Dude got so mad I thought we were gonna fight. Then he proceeded to tell me he got a fiancé on the outside so I laughed in his face and said omfg if I got a nickel everytime somebody locked up told me they arent ghey I would be so rich I wouldn’t have to come to work. I said no you aren’t ghey you’re worse, you’re an undercover ghey. Now you are either moving to that dorm or you will get locked up in the lock up unit Idgaf wat u decide. Lmao I thought this dude was gonna try to shank my ass.

Random thoughts onInjuries: my low back I fight with everyday but that’s all normal bc it’s a disc, it ain’t ever going away but it’s very manageable which is huge based on how I was in 2022 (I couldn’t even get out of bed without getting a spasm and falling to the ground). This is why I do limited movements and exercises at the gym and choose what I feel the most and can progress long term. Also this is why working on my glutes is v difficult bc I can’t do any hip thrust motions it would destroy my back. Mainly do leg kicks and outter abductor machine, not sure wtf else to do. I got pain on my right shoulder first time ever this past week after doing pull ups from dead hang which I guess I’ll have to cue from that position or stop doing them. I need to be careful when I put my shoulders too far behind my neck if that makes sense.

Chest/ 6-8-26 @164.4
- Both my shoulders feeling tight, they both feel off like a bad pain (flexibility wise) so doing a light session today just get the blood pumping and will end the week with a heavy chest session. Try to get back to 270 for reps if my shoulder recovers properly.
- Since the load is less I’ll tack on a few extra sets for the compound exercises and do a little less rest time cut off 20-30 seconds.

Supine press- (120s rest)
Wu: 90x8, 180x6
Ws: 230x10, 230x10ff, 230x7ff, 230x6ff
LW: 270x9, 270x7.5+1, 270x6+1
N: My shoulders are beat tf up. I wud of switched to legs today but I didn’t get much sleep and whatever rather have sub par chest day than leg day.

**took few min break to stretch out both my rotator cuffs **

Incline- (120s rest)
Wu: 135x6
Ws: 185x6/6/6ff
LW: 185x8/7/6ff
N:

Skullcrushers- (90s rest)
60x26/22/19ff
LW: 60x30/26/23ff
N:

Chest press machine
Ws: 100x13/10/9ff
LW: 120x8/8/7ff
N: First GOOD SETS TODAY meaning I was able to push properly with minimal bad pain in any areas.

Standing press
Wu: 25x5
Ws: 35x0..
LW: 35x15/15/14ff..
N: NO PRESSIN FOR SHOULDERS TODAY OF ANY KIND.

Kneeling pushdowns- (75s rest)
Wu: 70x8
Ws: 70x15/15/14ff
LW: 85x18/17/16ff..

Fly machine
Wu: 100x5
Ws: 120x13/12/11ff
LW: 120x8/8/7ff

Yates cable flys kneeling
Ws: 25x10/10/9ff
LW: 25x13

Ab roller x0
TM 0.70m @6.4

Additionally I’ve decided I’m going to start doing 2 on 1 off training. This means I’ll be training 4x-5x depending on the week since the schedule rotates. Basically it’s only 4x if Monday is an off day.

What I realized is if I am training with correct intensity, the 3rd day of training in a row is always less intensity which translates to a total waste of time and energy. It’s better served for recovery time so I can go harder next few sessions. Recently I’ve learned treating lifting days as lifting days and off days as cardio sessions is much better than the classic bro splits and over training. Actually it’s not characterized as over training it’s just constant training at a sub par intensity which yields net zero results.