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

Quads & Glutes/ 6-9-26 @164.4

Leg press (3 mins rest)
Wu: 90x5, 180x5, 270x4, 320x4, 360x4
Ws: 360x17/14/14ff
LW: 360x18/15/14ff
N: HOLY FWARK LATIC ACID

Lunges (2 mins)
Ws: 60x51/51/48ff
LW: 60x50/49/48ff
N:

Hip add (inner)
Wu: 85x20
Ws: 130x11/10/10ff
LW: 130x13/13/12ff

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

Hip add (outter)
Wu: 70x5
Ws: 85x12/12/12ff
LW: 85x10/10/9ff

Leg extensions (90s) - Front Machine
Wu: 160x5
Ws: 205x15/11/11ff
LW: 205x12/12/11ff
N: last 2 sets tough af

Leg extensions (90s) - BACK Machine
Wu: 120x6, 135x6
Ws: 150x10/10
LW: 150x18/17/16ff..
N: GASSED TF OUT

Ab roller x
TM 0.45m @6.4

I’m switching up my leg training to do legs 2-3x/week depending on the week and for more strain on them so they can grow consistently during the bulk. I’ll go down to once a week if I need some more recovery but I want to hammer my quads/ glutes. My hamstrings I can pair with a major upper body part it’s no big deal since my hams are ALWAYS the #1 leg muscle that always get sore. I’ll use the same methodology I use for my shoulders since they quick growth responders - replace it and choose more frequency for the slow growth responders being quads and glutes.

Chest/ 6-11-26 @164.4
- Great session today and glad my shoulders both feel back to normal

Supine press- (120s rest)
Wu: 90x8, 180x6, 230x5
Ws: 270x10, 270x7+1+1d, 270x
LW: 270x9, 270x7.5+1, 270x6+1
N:

Incline- (120s rest)
Wu: 135x6
Ws: 185x8/6+2/5ff+1.. 135x10ff
LW: 185x8/7/6ff
N:

Skullcrushers- (90s rest)
60x23/19/15ff
LW: 60x26/22/19ff
N:

Chest press machine
Wu: None
Ws: 130x6ff, 115x8ff, 115x7ff
LW: 100x13/10/9ff..
N: gassed tf out holy sht

Standing press
Wu: 25x5
Ws: 35x0..
LW: 35x15/15/14ff..
N: NAHHH IM GUD

Kneeling pushdowns- (75s rest)
Wu: 70x8
Ws: 85x13/12/11ff
LW: 85x18/17/16ff..

Cable flys kneeling (inner)
Ws: 25x13/12/11ff
LW: 25x13

Fly machine
Wu: 100x5
Ws: 120x
LW: 120x13/12/11ff..

Ab roller x65
TM 0.60 @6.4

Hams & Glutes/ 6-12-26 @164.4

Hip add (outer)
Wu: 70x5, 85x15
Ws: 100x13/12/11/10ff
LW: 85x13/13/13/12

Leg kicks
Ws: 70x15, 85x14/13/12..
LW: 70x12/12/11/10ff..
N: great sets lots of energy expenditure

Hip add (inner)
Wu: 85x5, 100x5
Ws: 130x13/13/12/12ff
LW: 130x13/13/13

RL leg extensions
Wu: 55x10
Ws: 70x12/11/10ff
LW:
N:

Prone leg curls (90s)
Wu: 90x10, 105x6
Ws: 120x0.. oops too sore to do LC’s :(
LW: 120x12/11/10ff..
N:

Leg extensions (90s) - BACK Machine
Wu: 120x6, 135x6
Ws: 150x13/12/11/10ff
LW: 150x20/16/15ff
N:

RDLs (90s) - lock 2 from bottom
Wu: 95x5
Ws: 135x13/12/12ff
LW: 155x13/12/11ff..
N: gud pump

Ab roller x
TM 0.5m @6.4

6/13/26 @163.8 lbs (off day)
- 8.5 hrs of sleep really needed the sleep only got like 5.5 or 6 yesterday I was struggling and on my hour break at work I just took a nap
- There’s been a lot goin on my unit this past week and the more they piss me off the more I phuck with everybody. Nothing more that brings me joy is seeing a child predator scared when I’m yelling my lungs out and pointing my finger in their face. They lucky too that’s the mild version. Regardless when I work, the moment I pass the threshold of the doorway the entire unit shushes and it’s the calm b4 the storm. Everybody waits until the next argument or crash out after that point. It’s a beautiful thing. Total silence and that’s how I like it. I bring a book to read everyday until somebody messes up. These pathetic fools complain about the hostile environment to command staff and their therapists and the question becomes “well what did he do to you? they say it’s his aura it’s not conducive to bettering ourselves for therapeutic reasons” lol it gets dismissed quickly.
- Woke up today and my legs are sore hams and quads. Pumped about that and I’m at the point where my calories feel light which is perfect cause my next update has to be a big one.

End of W3 Bulk today @164.4 lbs/ 3045 calories/ 10,712 avg steps

Start of W4 Bulk @3438 calories/ 10.5k steps. Big increase this week since last week only had 0.3 lbs gain. Need to gain at least 1 lb this next week.

Back/ 6-14-26 @164.8

Seated Rows (90s)
Wu: 140x8, 160x4, 180x4
Ws: 200x15/13/12ff
LW: 200x14/13/12ff
N:

LP: 3 Prong (75s)
Wu: 180x5
Ws: 180x13/12/11ff
LW: 180x13/12/11ff
N:

Pulldown machine (75s)
Wu: None already warmed up..
Ws: 160x12/12/11ff
LW: 160x13/12/10ff
N:

Cable pull downs seated on DB
Wu: 40x5
Ws: 50x11/11/10ff
LW: 50x13/12/11ff
N:

Curls
Ws: 35x14/13/12ff
LW: 35x12/11/10ff
N: Did wat I cud lol gasseddd

DB Rows (60s)
Wu: 70x6
Ws: 75x13/12/11ff
LW: 75x12/11/10ff
N:

Pec deck
Ws: 120x11/10/10ff
LW: 120x12/11ff
N:

Ab roller x63
TM 0.50m @6.4

Legs/ 6-15-26 @165.4
- really gud session not bc I felt great or had good PRs but at the end of my workout whenever my quads feel like BRICKS the mission was accomplished period. Numbers don’t matter, that’s the only sht that matters.
- Gud news is that the big cal increase worked. Who would have guessed?? It’s clean foodz though?? Officially in the surplus, great news.

Quads & Glutes
Leg press (3 mins rest)
Wu: 90x5, 180x5, 270x4, 320x4, 360x4
Ws: 360x20 LETZZZ GO, 360x
LW: 360x17/14/14ff
N: Big 20!!!!

Lunges (2 mins)
Ws: 60x51/50/49ff
LW: 60x51/51/48ff..
N:

Hip add (inner)
Wu: 85x20
Ws: 130x12/12/11ff
LW: 130x11/10/10ff..

Leg kicks
Ws: 70x15/14/13ff
LW: 70x13/13/12/12ff
N:

Hip add (outter)
Wu: 70x5
Ws: 85x15, 100x12/12/12f
LW: 85x12/12/12ff..

Leg extensions (90s) - Front Machine
Wu: 160x5
Ws: 205x13/12/11ff
LW: 205x15/11/11ff..
N: JFC LATIC ACID IN QUADZZZ..

Leg extensions (90s) - BACK Machine
Wu: 120x6, 135x6
Ws: 150x12/11/10ff
LW: 150x10/10..
N: Felt better than the previous LE. Problem with other one is my ass jumps up last 2 reps and that’s no gud for quad development..

Ab roller x
TM 0.45m @6.4

Fkn christtt
I got busy at work today and I had to combine 2 meals at night and it was 12 oz protein with 150g rice/ 150g brocolli and almost yaxked. Also it made me feel really tired for some reason. I got 1 more meal / 1 more snack (oats) to end the night and it’s 1045p rn I’m gonna do some cardio when I get home or go for a walk just so I get hungry. My stomach is killing me rn though.

3400 calories feeling like 4k tonite. Just goes to show me I need to stay on top of my meal times as much as possible. If it’s unavoidable then it is what it is but unlike when I was cutting (it was no big deal), but missing a meal now can cut into my sleep time potentially so it is not to be phucked with. For bulking 3400 is light and my body/ stomach will adapt but if I want to gain 20-25 pounds I’m gonna need to stay on top of my shiet so I don’t lose the dedication to go thru with it. I know once I surpass another 2 updates it’s going to get difficult and I only gained 1 pound so far lmfao.

Loving the 2 on 1 off schedule. Needed the sleep and slept until 11am today since I came home last night and walked for an hour so I was hungry again then finished my meals by 230am. My quads are sore today and the intensity gets me so spent that the off day helps me reset. it’s so difficult to maintain that intensity to such a degree that if it’s not present, the workout is a total and utter waste. I used to be solely a volume guy with low intensity and now I realize the realities of training with intensity and it was such a mistake to not take hypertrophy and overload progression seriously. I keep track of my workouts but only as a reference point alike keeping my daily weight ins, it’s not solely everything. The strain on the muscle and mind muscle connection is far superior than any PR can deliver. The last time I worked out with somebody, he said I don’t go as hard as you on the reps I like to keep more in the tank so I can last the whole workout. I told him if you did you would get bigger, if that is your goal. I said the whole goal of working out to create more muscle mass is to rush as much blood into that muscle as possible while maintaining good form and going until failure.

I told him high reps (10-12) are preferred and he said my reps are like cardio. I told him that’s a myth but I know he didn’t believe me lol. He was pissing me off bc he thinks he’s always right so I told them hey u why a judo guys have to train on their ass??? (He’s a judo guy and loves to train CrossFit). CRACK I pretended to punch him in the face then said BAM right on yo ass cuz y’all dunno how to fight. Think the dude was mad at me for a week after that LOL.

Chest/ 6-17-26 @165.8
- Weight went up alot from my off day. I do 450 calories less on my rest days. Maybe I should do more. Not sure.

Supine press- (120s rest)
Wu: 90x8, 180x6, 230x5
Ws: 270x9f, 270x8ff, 270x6ff+1
LW: 270x10, 270x7+1+1d, 270x6+1
N:

Incline- (120s rest)
Wu: 135x6
Ws: 185x8/7/6+1
LW: 185x8/6+2/5ff+1.. 135x10ff
N:

Chest press machine
Wu: None
Ws: 115x8, 130x
LW: 130x6ff, 115x8ff, 115x7ff
N: lots of energy today more than normal. Surplus working???

Skullcrushers- (90s rest)
60x23/18/15ff
LW: 60x23/19/15ff
N:

Fly machine
Wu: 100x5
Ws: 120x
LW: 120x13/12/11ff..

Kneeling pushdowns- (75s rest)
Wu: 70x8
Ws: 85x12/11/10ff
LW: 85x13/12/11ff..

Cable flys kneeling (inner)
Ws: 25x15/14/12ff
LW: 25x13/12/11ff

Ab roller x0
TM 0.60 @6.4

Hams & Glutes/ 6-18-26 @165.4

Hip add (outer)
Wu: 115x8
Ws: 130x11/10/10ff
LW: 100x13/12/11/10ff..

RL leg extensions (front)
Wu: 55x10
Ws: 70x16/15/14ff
LW: 70x12/11/10ff
N: Great sets

Leg kicks
Ws: 70x15, 85x15/14/13ff
LW: 70x15, 85x14/13/12..
N: great sets pause at each rep for 1-1.5s

Hip add (inner)
Wu: 85x5, 100x5
Ws: 130x15, 145x13/12/12..
LW: 130x13/13/12/12ff

RL leg extensions (back)
Wu:
Ws: 60x13/13/12ff..
LW:

RDLs (90s) - lock 2 from bottom
Wu: 95x5
Ws: 135x15, 155x11/10/9ff..
LW: 135x13/12/12ff..
N: gud pump

Ab roller x
TM 0.5m @6.4

End of W4 Bulk today @165.1 lbs/ 3438 calories/ 10,550 avg steps.

Slept until 11a today got like 9h sleep. This is getting to be so much food that I’m getting tired of cooking :( today marks 12 days straight I’ve been working and going do 19 days straight so I can make 20k this month. It’s one of those months that we get paid 3x so everyday is a blurr.

W4- 165.1 avg weight

Spoiler

Show

[url=https://ibb.co/h12kY46N]

[/url]
[url=https://ibb.co/v61MLtj6]

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Back/ 6-20-26 @165.4
- Wasn’t feeling it at all today but managed to squeeze a good pump. Lats feeling lil sore too. Great workout all things considered.
- First day of new meal plan update and man that intra workout drink helped a lot with energy!! That sht is LIT.

Seated Rows (90s)
Wu: 140x8, 160x4, 180x4
Ws: 200x15/14/13ff
LW: 200x14/13/12ff
N:

LP: 3 Prong (75s)
Wu: 180x5
Ws: 180x10, 200x10, 200x9ff, 200x9ff
LW: 180x13/12/11ff
N:

Pulldown machine (75s)
Wu: None already warmed up..
Ws: 160x13, 175x10ff, 175x9ff
LW: 160x13/12/10ff
N: DRINK INTRA 4 energy

Cable pull downs seated on DB
Wu: 40x5
Ws: 50x10, 57.5x12/11/11ff
LW: 50x13/12/11ff
N:

Curls
Ws: 35x14/13/12ff
LW: 35x12/11/10ff
N:

DB Rows (60s)
Wu: 70x6
Ws: 75x10/10/9ff
LW: 75x12/11/10ff
N:

Pec deck
Ws: 120x11/10ff
LW: 120x12/11ff
N:

Ab roller x65
TM 0.00m @6.4

Legs Quadzz/ 6-21-26 @165.4

Leg press (3 mins rest)
Wu: 90x5, 180x5, 270x4, 320x4, 360x4
Ws: 360x15f, 380x13ff, 380x12ff
LW: 360x18/15/14ff
N:

Lunges (2 mins)
Ws: 60x52/50/48ff
LW: 60x50/49/48ff..
N: socks only felt it a lot more JFC

Leg kicks
Ws: 70x15/15/15/14ff
LW: 70x15, 85x14/13/12..
N: Intra workout drink FTW!!

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

Leg extensions (90s) - Front Machine
Wu: 160x5
Ws: 205x13/12/11ff
LW: 220x14/13/13ff..
N:

Ab roller x
TM 0.5m @6.4

Chest/ 6-22-26 @164.8

Supine press- (120s rest)
Wu: 90x8, 180x6, 230x5
Ws: 270x9/7/6ff+1
LW: 270x9f, 270x8ff, 270x6ff+1
N:

Incline- (120s rest)
Wu: 135x6
Ws: 185x9/8/6+1ff
LW: 185x8/7/6+1
N:

Skullcrushers- (90s rest)
60x23/20/18ff
LW: 60x23/19/15ff
N:

Chest press machine
Wu: None
Ws: shoulders hurt
LW: 130x6ff, 115x8ff, 115x7ff
N:

Fly machine
Wu: 100x5
Ws: 120x13/12/11ff
LW: 120x13/12/11ff..

Kneeling pushdowns- (75s rest)
Wu: 70x8
Ws: 85x12/11/10ff
LW: 85x12/11/10ff..

Cable flys kneeling (inner)
Ws:
LW: 25x15/14/12ff

Ab roller x0
TM 0.50 @6.4

Rest day today 6/23
I’m pretty burnt out from training, cooking, and working. Today marks day 16 working consecutively. Only got 3 more days to go. I mean after all my last off day was on 6/7 lmao feels forever ago. I used to meal prep every Sunday and use the whole day to chill out and do my sht but now at night I stay up just to cook every 2 days or so. It’s a lot of food to stay on top of. When I was cutting it was hella easy. My workouts are getting tougher to retain focus esp since my strength has totally came to a halt. I’m going to give myself one more update/ one more week and if my strength doesn’t go up any I might take a full week off because something ain’t right. My workout intensity is good and I’m hitting grinder reps all my workouts but I’m getting slightly weaker. Also my right rotator cuff hurts when I do peck deck it’s a sharp pain which limited my last chest workout when I was benching. Instead of doing bench until failure I did 2 RIR bc I was nervous about the pressure on my delt. When I feel nervous or have this fear of hurting myself I can’t be at my best. Give it ONE MORE WEEK, hopefully I can go 100% next week and make some gains.

Legs Quadzz & Glutes/ 6-25-26 @165.4

Hip add (inner)
Wu: 85x5, 100x5
Ws: 130x15, 145x15/14/13ff
LW: 130x15, 145x13/12/12..

Lunges (2 mins)
Ws: 60x56/52/49ff
LW: 60x52/50/48ff..
N: great sets bit more than usual cuz no leg press today

Leg kicks
Ws: 70x15, 85x13/12/11ff
LW: 70x15/15/15/14ff..
N: really tough holy hell

Hip add (outer)
Wu: 115x8
Ws: 130x13/12/11ff
LW: 130x11/10/10ff..
N: So much tougher than inner JC

RL leg extensions (front)
Wu: 55x10
Ws: 70x12/11/10ff
LW: 70x16/15/14ff..
N: MEHHHHHH but srsly much better form than last week went all the way down on the descend every single time. Much better contraction.

Holy fk first time I got up from a leg extension and wobbled HARD legit almost fell. THIS IS A GOOD SIGN.

Leg extensions (90s) - BACK Machine
Wu: 120x6, 135x6
Ws: 135x20, 150x14, 150x13ff
LW: 150x18/17/16ff..
N: DEAR LAWDdddd good fkn workout

Ab roller x
TM 0.5m @6.4

Chest/ 6-27-26 @163.6 lbs
- Yesterday had training class 6a-2pm and after class I took a nap 330p-6p so legit didn’t eat that much yesterday 2500 calories but today is my increase so it will all level out. Whatever.
- Today is finally my first off day in 20 days. Feelsgudmane

Supine press- (120s rest)
Wu: 90x8, 180x6, 230x5, 270x5
Ws: 290x7, 290x6+1d, 290x5+1+1d..
LW: 270x9f, 270x8ff, 270x6ff+1..
N: Not classified as moving up in my book unless I’m actually in PO territory but it’s close. I’d consider that region 290x8/7/6 but I could be wrong. Regardless moving up in weight is a good step.

Incline- (120s rest)
Wu: 135x5, 185x5
Ws: 205x7/6/5ff
LW: 185x8/7/6+1
N:

Skullcrushers- (90s rest)
60x25/22/18ff
LW: 60x23/19/15ff
N: Sheeeeshhhhh

Plate press
55x11/10/10ff

Chest press machine
Wu: None
Ws: 130x7/6/5ff
LW: 130x6ff, 115x8ff, 115x7ff
N:

Cable flys kneeling (inner)
Ws: 25x12/10/10ff
LW: 25x15/14/12ff

Kneeling pushdowns- (75s rest)
Wu: 70x8
Ws: 85x15/13/12ff
LW: 85x12/11/10ff..

Fly machine
Wu: 100x5
Ws: 160x9/8/7ff
LW: 120x13/12/11ff..
N: HUGEEEE increase

Ab roller x0
TM 0.50 @6.4

End of w5 bulk @165.4 lbs/ 3585 kcal/ 11k avg steps (oooops too much)

Two days this week I underate. I worked 20 days straight and my first day off I slept like the whole day so only had 2500 calories that day and the other day had 3200 kcal which wasn’t terrible. Basically it’s easy as sht to follow when I’m at work but hard when im off due to constant meals. Might have to start eating out more when im off but I’ve been trying to stay on my meal plan.

W5- 165.4 avg weight

Spoiler

Show

[url=https://ibb.co/rK2mprNB]

[/url]

First day of w6 (3,754 calories) for nutrition was intense lol. Man it’s been a long time since I ate this much. Crazy that I’m sub 170 eating 3.7k

My last serious bulk was like 10 years ago (the one Loco always referenced when I have one ab at 180 lbs lol) I was eating 4000-4100 calories at 180 lbs but I wasn’t moving much didn’t count steps and ate like chit. Def a dirty bulk.

First time this bulk where I feel this is a lot of food and my stomach feels bloated as hell so I know I’m gonna gain weight. If I gain alot whatever I’ll just keep the same macros for 2 weeks. It all levels out.

I feel right now the base of the meals and meal timing is great. I can add to each meal for my bulk and I love every meal (even the oats and berries are good).

Eating around 6 meals a day + shake + intra drink

1.4 scoops whey
1 scoop JYM Carb intra drink
2 waffles / 70g chocolate chips
120g oats
200g veggies
150g blueberries
100g bananas
14 oz chicken
7 oz beef
300g rice
1 pizza (slab of Ellios pizza)
150g ice cream (sugar free)
1.25 shots of liquor

I feel confident I’ll look my best ever by the time this bulk and cut cycle is done. I’ll be 170 lbs 12% guaranteed which would look juicy as phuck.

Back/ 6-30-26 @164.8
- g
- GREAT workout which is surprising cuz I got to gym late. However for whatever reason my body feels FULLY recovered. Makes such a big difference in energy and performance.
- Also I prob went extra hard cuz I was still a lil on edge after a truly bad situation that developed with me at the gym yesterday which resulted in being escorted out. Full story in another post. It’s planet fitness, it’s a joke there lol.

Seated Rows (90s)
Wu: 140x8, 160x4, 180x4, 200x6
Ws: 220x11/10/10ff
LW: 220x10/9/9ff
N:

Pulldown machine (75s)
Wu: None already warmed up..
Ws: 160x6 too light, 175x11/10/9ff..
LW: 160x13, 175x10ff, 175x9ff..
N:

LP: 3 Prong (75s)
Wu: None
Ws: 180x10/10/9ff
LW: 200x10/10/9ff..
N: meh

Cable pull downs seated on DB
Wu: 50x6
Ws: 65x12/11/10ff
LW: 57.5x13/12/12ff..
N: great sets

Duel row machine (60s)
Wu:
Ws: 130x10, 145x10/10ff
LW:
N: pause one sec each rep so I can feel it

Preacher Curls
Ws: 125x11/10/9ff
LW: 35x14/13/12ff..
N:

Pec deck
Ws: 120x12/11/10ff
LW: 120x11/10ff
N: shoulder feeling better!!

Ab roller x
TM 0.00m @6.4

July 4th week was the week from hell. My family member got arrested for some petty get back from ex girlfriend then I got into it with the planet fitness manager about charging me a late payment after my credit card been on file for 1 year straight. Nobody made me aware of it, no emails, front desk staff didn’t say nothing and they have my account on their screen everytime I scan in. PHUCK outta here I ain’t paying no $15 late payment I’m not even paying $1 late fee when nobody advises me of it. I ended up getting into a screaming match with her because she said don’t tell me what me or my employees are required to do. She tells me to leave I told her u see me getting my bags right then she proceeds to scream at me in front of 3 other staff members and 4 other members scanning in to me to leave now. Now she’s poking the bear and it’s pissing me tf off. I throw my bags down and said now that ur being a bish I ain’t going nowhere cmon and make me leave let’s see you work for your paycheck today. Come put your hands on me. Soooo yeah got banned but I’ll take that ban anyday over letting this tyrant know you don’t just wave a finger at a grown ass man and disrespect him when he is doing the right thing and leaving on his own. I went to my primary location and they heard about what happened and they thanked me saying she’s an ******* to all the employees lol.

Other wise I had sht going on in my life and I feel my training has been subpar. I had to take time off from this log and everybody in my life and just hit the reboot button. Now im feeling refreshed and ready to go hard again.

End of w6 bulk @166.0 lbs/ 3757 kcal/ 10,955 avg steps

Half the week went by for week 6 since this is my first post and today wed 7/8/26 we sitting at 166.4 lbs eating 3959 kcal and macros 251p/507c/103f and it’s ALOT of food. However this is only the start of the cut. Week 6 out of close to 40 weeks lmao.

I took this today sitting @166.4 lbs