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

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Congrats on the score! Did you channel ABP and go by FEEL since you KNOW POKER?

Thx bruh. Lmao. Let me put it to you like this my boi.. 6 left and 2nd lowest in chips with 6.7bbs AFTER I folded with a FD it’s cuz i KNOW POKE HER. When you go by FEEL the power is too strong. On your BIKE!!

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Today was a chit show of a day. Slept like ass from all the adrenaline from booking the W. Felt like I got 4h of sleep and couldn’t go back to sleep at 11am so just got up. I mapped out the W as I always do when I have a nice come up.. Go on an Amazon spree for myself and the misses got myself $250 worth of boxing equipment to install in my garage and got the bish’s about $350 worth of nice sht mainly kitchen gadgets and lingerie. Withhold 30% separate acct for taxes, using $600 to play in the borgata $2 Million gtd on Wednesday and the rest will be kept online as my primary bankroll.

Worked out my chest today and didn’t even track it just wanted to get thru the workout. There were so many fkn ppl there mixed with a pounding headache that I didn’t even care. Once I got in the groove I rocked out well all things considered. Did about 1 rep in the reserve for all movements cause my focus was shot but it was still a solid workout. Did ab roller x65. All my meals were pretty jacked up today and missed 2 meals, ooooo wellllll. Tomorrow no excuses back on my **** 100% then borgata on Wednesday.

Night Boxing 30 mins

Back Glutes / 168.2 lbs
- Missed 1.5/2 meals yesterday meaning 1 meal + 1 snack so I usually call that 1.5 meals

AM boxing (30 mins)
- Back spasm while slippin punches it was quick though. No biggie.
- My boxing routine/ workouts have gotten MUCH better ever since my first few sessions where I felt like I was about to pass out bc of fatigue. Body used to it now, more or less.

Seated Rows (75s)
Wu: 140x8, 160x8
Ws: 180x12f, 180x11f, 180x10f

Reverse grip PD’s (75s)
Wu: 140x8
Ws: 160x12f, 160x10ff, 160x10ff

Kickback machine (4 sets)
70x10 x4
N: Just getting used to the movement

RDLs (4 sets)
Wu: 95x10
Ws: 115x10, 135x13f, 135x12f, 135x10ff

BB Rows (90s)
Wu: 95x10
Ws: 135x13f, 135x12f, 135x11ff

Cable pullovers (75s)
Wu: 50x8
Ws: 65x13f, 65x10ff, 65x10ff

Pulldown machine (75s)
Wu: 130x8, 145x6
Ws: 160x8ff, 160x8ff, 160x7ff

Curl machine
125x12ff, 120x11f, 120x10f

Ab roller x65

—> Night boxing (2) sessions
Did a **** ton of boxing tonight and a lot of shadow work and form/cue checks so ended up doing 17,000 steps today which is redic but i was under the past few days so it’s whatever.

1/7- off day today headed to Borg $600/$2m gtd lets gooooo. Woke up at 167.2 lbs lost 3 lbs this week which is TERRIBLE. I did awful job last 2 days keeping up with meals but training was good. I’ll eat whatever today but gonna get a few protein drinks at Wawa and rest of the day it’s whatever just focus on poker. My norm weight is 170 lbs now so should get back up there soon.

I’m doing a quick 30 min shadow boxing session b4 leaving. In case any of those clever lip pros want some scrap action I’ll be ready!!

1/7- 167.2 lbs
Today was phucked. Played 10 hours $600/$2m and busted KQdd

midnight workout after poker
30 mins boxing..
Random **** at gym:

Pulldown machine
130x16f, 145x11f, 145x10f

St8 bar pulldowns
65x12f, 65x11f, 65x10ff

DB rows
65x12f, 65x11f, 65x10f

Curls
35x10 x3

Legs / 167.2 lbs
LP- (180s rest)
Wu: 90x10, 140x8, 180x6, 230x6, 270x6, 320x6
Ws: 360x13f, 360x12ff, 360x
N: goood shttt

Stationary plate lunges (90s)
90x12f, 90x10f, 90x11ff, 90x11ff

Glute machine (75s)
Wu: 40x6, 70x6
Ws: 100x8f, 100x8f, 100x8ff

PLCs (75s)
Wu: 75x6, 90x6, 105x6, 120x6
Ws: 135x10ff, 135x9ft, 135x9ff
N: NEW PR leggggooo.

LE- (75s)
Wu: 100x6, 130x6, 145x6, 160x6, 175x8
Ws: 190x15f, 190x13ff, 190x
N: sheeeeshhh dat blood flow feel gud

RDL- (75s)
Wu: 95x10
Ws: 135x15, 135x15, 135x15ff
N: Finally done dam rough today. Sleeping over got me all messed up.

Ab wheel x75

Boxing PM - jump rope only

Chest 1 / 169.2 lbs
-> AM Boxing: 15m jump rope

Supine press- (120s rest)
Wu: 90x15, 180x8, 230x6, 270x8
Ws: 290x8ff, 290x5ff, 290x
N: NEW PR but heavy af it’s all gud. Progressive overload baby.

Incline- (120s rest)
Wu: 95x8, 135x8, 185x5
Ws: 205x4ff yikesss, 205x4ff, 185x7f
N: Not much rest time and it shows but worked in with somebody and he was taller than me also so the bar came down lower than nipples, affected the lift. Last set it was adjusted when he was done blah.

Skullcrushers- (90s rest)
60x23ff, 60x21ff, 60x18ff

Kneeling pushdowns- (75s rest)
Wu: 60x10, 70x8
Ws: 85x11ff, 85x11ff, 85x10ff
N: Gudddd shttt

Standing SP- (60s rest)
Wu: 30x10, 40x10
Ws: 45x12f, 45x10ff, 45x10ff

Instead of duel cables did standing DB side raises- (60s)
25x17f, 25x16f, 25x15ff

Pec deck
120x13f, 120x13f, 120x12ff

-> PM Boxing: 20m (shadow/ slips/ hook rolls) totally exhausted

Start of W23 Bulk
- This past week I broke up with the chick I was seeing so now that is over my mind is much more clear and I can focus on the sht I need too. Probably the toughest sht I had to do in a minute.
- Calories from 3,521 (212p/378c/129f) to 3,615 (220/389/131).
- Steps trying my best to keep to 10k avg but 11k absolute max. I stopped doing walks / pacing at gym between sets because my boxing cardio is so high.
- Too lazy to do pics update I’ll do it every 2-3 lbs I gain. Once my avg is 170 solid I’ll do it again. My avg is 169 rn.
- I decreased my gym volume due to legs being overstimulated in both 2x leg days plus various boxing sessions per day. So decreased to 1x with a few back/glutes days as a compromise.
- This month I’m totally locked in and my goal is to hit 171 avg weight

Back & Glutes/ 170.2 lbs
AM boxing -> (15m) JR only

Seated Rows (75s)
Wu: 100x10, 120x6, 140x6, 160x8
Ws: 180x14ff, 180x13ff, 180x12ff
N: Totlaly knocked the wind out of me. Used a lot of energy to do these rows. Sheeeesh.

Reverse grip PD’s (75s)
Wu: 140x8
Ws: 160x12f, 160x10ff, 160x10ff

BB Rows (90s)
Wu: 95x10
Ws: 135x15f, 135x14ff, 135x13ff

Cable pullovers (75s)
Wu: 50x8
Ws: 65x13f, 65x10ff, 65x10ff

Pulldown machine (75s)
Wu: 130x8, 145x6
Ws: 160x10f, 160x10f, 160x10ff

Kickback machine (75s)
Wu: 40x6, 70x6
Ws: 85x10, 85x10f, 85x10ff

Ab roller x75

Curls (45s)
35x15, 35x15, 35x15f

Leg extensions (90s)
175x20ff, 175x16ff, 175x15ff

PM boxing -> (40m) focus on hook defense and shadow jabs/slips + 450 reps JR

Are you setting these macros or a coach? From everything I’ve seen, there is not much benefit to going over 1g protein per lb BW. I think you are better off eating 170g protein, fat at 25-30% (this also seems a little high), and the rest carbs. If you cut protein from 210 to 170 and cut fat down a little you are prob looking at being able to get in almost 500g carbs. Which seems like a ton but if you are doing high volume workouts, boxing and have an active job, might make sense. Just my opinion

Agree; now that I'm a cardiobunny, ensuring I have enough carbs to keep the glycogen up is a necessity. Given your actual career is infinitely more energy intensive than mine and you're lifting and boxing, some extra white rice might be just what the doctor ordered.

Na jus me. I don’t look much at macros tbh and I look more at meals now. My post workout meal of protein shake + fiber bar is straight trash it used to fill me up but it does nothing now. I feel like I need something more substantial bc I feel so lethargic until about 7pm when I start eating actual meals. I legit get a headache and start dosing off about an hour after the gym, everyday.

Replace creatine wit white rice and ud be spot on boi

Chest / 170.6 lbs
AM Boxing -> 500 reps J/R @ 13 mins
- Bit slow today last night I did 800 reps 16 mins but morning is usually a bit blah’er. I try for 1000 reps just jumprope per day 500 x2 but this will increase over time. Increase stamina with 15 mins J/R x2 a day is solid baseline.
- After 500 reps this morning I took another 7 mins didn’t count the reps and practiced a diff jumprope technique. The diff technique will help with fatigue as the body gets tired and shift to one or different leg while the other rests if that makes sense. Regardless this takes a TON of practice.
- 2k steps post J/R
- 7 mins S/B

Supine press- (120s rest)
Wu: 90x15, 180x8, 230x6, 270x6
Ws: 290x8f, 290x7ff, 290x5ff+1ff
N: last week did 290x8/5/5 so pretty solid today

Incline- (120s rest)
Wu: 95x8, 135x8, 185x5
Ws: 205x5f, 205x4ff, 205x4ff
N: This was rough today

Skullcrushers- (90s rest)
60x24ff, 60x20ff, 60x17ff

Kneeling smith shoulder press- (90s rest)
Wu: 95x6, 105x6
Ws: 115x8f, 115x8ff, 115x6ff
N: Exhaused after the second set holy **** the last 2 reps were tough

Kneeling pushdowns- (75s rest)
Wu: 60x8, 70x8
Ws: 85x12ff, 85x12ff, 85x11ff
N: Gudddd shttt

duel cables flys - (60s)
Wu: 15x8
Ws: 20x10ff, 20x10ff, 20x10ff

Pec deck
140x13ff, 140x12ff, 140x11ff

Ab wheel x70

PM boxing -> 500 reps J/R @ 11:05

Legs / 171.2 lbs
AM Boxing -> 500 reps J/R @ 10:13

LP- (180s rest)
Wu: 90x10, 140x8, 180x6, 230x6, 270x6, 320x6
Ws: 360x13f, 360x13ff, 360x10ff
N: Last wk did 360x13/12/11 and sheeeeesh second set wiped me clean. Last set I knew on rep 1 it was going to be quite the grind lol

Walking lunges (120s)
60x40f, 60x40ff, 60x35ff
N: After third set legs wobbly af

One leg- leg curl since prone machine broke
40x13f, 40x13f, 40x13ff

LE- (75s)
Wu: 100x6, 130x6, 145x6, 160x6, 175x6
Ws: 190x15ff, 190x13ff, 190x12ff

RDL- (75s)
Wu: 95x10
Ws: 115x15f, 115x15f, 115x15f
N: Lots of blood flow usually do 135 but this felt heavy today

Ab wheel x72

Boxing PM -> 500 reps J/R @ 10:38
+s/b, slips, rolls, 1/2 speed @ 5:00

Aighttt so I’m officially in the 170s zone. After having slight caloric increase plus removing all gym cardio (used to do 6miles on treadmill per week + 3k steps jog at midnight everyday). Boxing is much cooler than boring cardio but it uses a lot of energy.

For 170 lbs I feel like I currently look my best ever at this weight. I am starting to gain some pot belly action but that’s just me being self aware. It’s all part of the progress and I know that but we going to keep truckin, can’t get scurrred now. This is when the heart comes out, the separation of ppl who really want and desire to hit their goal and they refuse to let up. This is my way of sayin ur boi is gonna get there.

Now in my room tonight and the corner of my room I thought to myself.. if there is something that resembles my methodology in a pic it wud be this..

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Also this is my screen saver on my phone so whenever I’m feeling weak or soft I look at it and say stop being a bish.

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Back/ 171.0 lbs
AM Boxing -> 250 reps J/R + s/b 5 mins
- After my haircut I was near my boxing gym so went and did a quick session
- 250 reps just j/r
- Heavy bag s/b
- BTW everyday I do this fasted so i can eat the same/ feel the same by the time I hit the gym. It’s not difficult bc im busy.
- Honestly im never doing that again. Schedule today was weird bc of my haircut but i was so gassed after my boxing workout i took 2 hours break eating my oatmeal etc then went to the gym and i was just so exhausted not tired but just muscles were drained. I’ll never do that again only after my workout I’ll do that sort of boxing routine.

Reverse grip PD’s (75s)
Wu: 140x6
Ws: 160x12f, 160x11f, 160x11f

Seated Rows (75s)
Wu: X
Ws: 140x13, 140x13, 140x13
N: Yeah I’m never doing boxing before lifting again to that degree. Some J/R is fine but a whole heavy bag session where I’m dripping sweat is gonna be switched to post gym or on my off days from the gym cause I’m tired af now.

BB Rows (90s)
Wu: 95x10
Ws: 135x15f, 135x14ff, 135x13ff

Cable pullovers (75s)
Wu: 50x8
Ws: 65x13f, 65x10ff, 65x10ff

DB Rows
Wu: 50x6, 60x6
Ws: 70x12f, 70x11ff, 70x10ff
N: solid

Curl machine then DB curls

PM Boxing -> s/b @ 5-7 mins focus on cross

Yeah, I learned during my rowing phase that hard cardio can happen after weights (and actually there’s very little if any decline in performance) but weights can’t happen after hard cardio. Just doesn’t work

100% bro. Minor cardio okay but breaking a serious sweat no dice.

Chest / 171.0 lbs
AM Boxing -> No morning boxing cause I have a boxing lesson later on today
- My boxing training session was rough. Coach put on his gloves and simulated an assault on me. Couldn’t hit him back but had to do my best to dodge and block as many as possible. There was a kicker though… before we started I had to do 15 mins jump rope, 10 min speed bag and 2 rounds of punching until failure and once I was gassed up we started LOL. My arms felt like bricks when we started and he got me good when he said raise ur arms to block then POW hit me rite in the gut then said you will learn to autocorrect it if you get hit in the gut every time. Truer words have never been spoken lol.
- I planned my boxing session mid day so I would have enough time to workout and that worked out perfectly.
- Did close to 15k steps today but at the end of the week it will all avg out to 10-11k so no biggie. I’ve been doing good job strategically planning boxing and steps to ensure I can maintain my surplus and in the past 2 weeks gained close to 2 lbs so we on the right track. I’ll be doing progress photos on Sat.

Supine press- (120s rest)
Wu: 90x15, 180x8, 230x6, 270x6
Ws: 290x8f, 290x7ff+1ff, 290x6ff+1ff
N: 2 weeks ago did 290x8/5/5 and last week 290x8/7/5+1

Incline- (120s rest)
Wu: 45x10, 135x6, 185x5
Ws: 205x5ff, 205x4ff+1ff, 205x4ff+1ff
N: Last wk did 205x5/4/4 and this week was tough too but added the 1 dingers. Last set of 4 reps was a real grinder holy fk. No idea how I even got that.

Skullcrushers- (90s rest)
60x24ff, 60x22ff, 60x18ff
N: last wk 60x24/20/17

Kneeling smith shoulder press- (90s rest)
Wu: 95x6
Ws: 115x8f, 115x8ff, 115x7ff
N: LW 115x8/7/6.. second set was tough pushed so hard I was exhausted after felt like how I do after heavy leg presses

Kneeling pushdowns- (75s rest)
Wu: 60x8, 70x6
Ws: 85x12ff, 85x12ff, 85x
N: LW 85x12/12/11..

duel cables flys - (60s)
Did seated side raises
Wu: 15x8
Ws: 20x10ff, 20x10ff, 20x10ff

Pec deck
140x13ff, 140x12ff, 140x11ff

Ab wheel x75

PM boxing -> heavybag and s/b

Wow today I woke up all jacked up whole body is sore aside for my strong body parts (legs+shoulders). My mid back is on fire, super super sore so much that when I woke up in the middle of the night I said WTF lol. Today was supposed to be leg day and I’m gonna keep it to that but I’m going to do low impact on my back for the leg exercises. Maybe more leg extensions and machine type of sht. I’m starting new macros few days early but it’s no big deal.

New macros W24 bulk:
3,741 calories
216p/438c/125f
52 fiber/ 468 chol/ 4083 sod

Legs/ 171.2 lbs
- No boxing just stretching and see what I can do at the gym since mid back super sore from boxing

LP- (180s rest)
Wu: 90x10, 140x8, 180x6, 230x6, 270x6
Ws: 320x11ff, 320x11ff, 320x11ff
N: Sore all over decided to do 3s+quarter until close to failure.. last sesh did 360x13/13/10

Glute machine
70x12, 70x12f, 70x12ff

One leg- leg curl since prone machine broke
40x13f, 40x13f, 40x13ff

LE- (75s)
Wu: 100x6, 130x6, 145x6, 160x6, 175x6
Ws: 190x16ff, 190x15ff, 190x12ff

RDL- (75s)
Wu: 95x10
Ws: 115x15f, 115x15f, 115x15f

Ab wheel x75

Boxing PM ->
j/r @ 15:00
s/b @ 10:00

Progress photos/ update [/b]
W24 Bulk:
Avg weight 171.0 lbs (+2 lbs)
LW avg weight 169.1 lbs (last week)
Calories: 3,741
Avg Steps: 10,788

N: So I knew there would be an immediate difference of weight due to the distribution of physical activity. This was the first week I cut out my gym cardio and doing boxing/ shadow boxing/ jump rope as my only cardio while increasing the calories. I’m okay with the 2 pound heavy weight gain and it looks fine, not much different physique wise at least to me. I upped the calories to 3741 and will stay the same for 1 week minimum maybe even 2 weeks depending upon strength and bodyweight consistency.

I gotta say no pump I look small as sht lmao but that’s why we gotta finish the bulk the right way then do a solid cut.

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Back / 171.6 lbs
AM boxing -> Skip .. doing mid day boxing session
- Glad tomorrow is an off day. Much needed.

Reverse grip PD’s (75s)
Wu: 140x6
Ws: 160x12f, 160x12ff, 160x12ff
N: LW 160x12/10/10 .. solid but last set was real gud push or should I say pull..

Pulldown machine (75s)
Wu: 130x8, 145x6
Ws: 160x11f, 160x11ff, 160x11f
N: LW 160x10/10/10..

Seated Rows (90s)
Wu: 140x6, 160x6
Ws: 180x12ff, 180x12ff, 180x12ff
N: LW 180x14/13/12 but did them first exercise much lower energy this time around.. solid push

BB Rows (90s)
Wu: 95x8, 135x8
Ws: 155x11ff, 155x11f, 155x10f
N: LW 135x15/14/13.. Tough but gud sets

Cable pullovers (75s)
Wu: 50x8
Ws: 65x15ff, 72.5x10ff, 72.5x10ff

Curls (45s)
35x15, 35x15f, 35x15ff

Ab roller x75

PM boxing ->
j/r @ 20:00
s/b @ 7:45
Heavybag @ 10:00

Chest/ 169.2 lbs
-> AM Boxing: Skip.. I’ll do a post workout heavy bag sesh later. Also I shoveled the snow this AM I’m already tired lol.
- Dropped a lot of weight on my off day I’m gonna have to eat more next Sunday on my off day. I normally would do 3000-3100 off days meaning about 600-700 less calories than my regular day bc I’m legit on my PC grinding poker the entire day only do about 5000-6000 steps for the day since I box in the AM. After losing that much though I’ll up it +200cals.
- GREAT WORKOUT today hit PRs every exercise.. as I say IF U AINT TWEAKIN U AINT LIFTIN.. legggooooo

Supine press- (120s rest)
Wu: 90x15, 180x8, 230x6, 270x6
Ws: 290x9ff, 300x6ff+1ff, 300x3ff WHAT THE FK my left arm spazzed out on initial lift no pain but felt like it was 350 meanwhile my right arm pushed the weight rite up. Super weird gonna wait 150s rest then try again …. 300x5ff+1ff+1slowdesend now that’s NOT good but TAHTS BETTER/ where I expected the third set to go..
N: LW 290x8/7+1/6+1.. I just wanna hit 300 so went for it whatever kinda an ocd ego lift but it’s fine normally don’t just move up for the sake of it.. let myself slide this time 😀

Incline- (120s rest)
Wu: 45x10, 135x6, 185x5
Ws: 205x6f, 205x5f, 205x4ff+2ff total grinder on second addition rep sheeeeehhhgh mamacita
N: LW 205x5/4+1/4+1.. also note last week those were total grinder reps this week only one f meaning hard but half a rep or 0.75 reps in the tank..

Skullcrushers- (90s rest)
60x25, 60x24ff, 60x22ff sheeeshhhh
N: LW 60x24/22/18.. gud progress

Kneeling smith shoulder press- (90s rest)
Wu: 95x8
Ws: 115x10ff, 125x6ff shiet put my boxing big boi pants for that last rep, 125x6ff fk’n Christ why is that so hard.. no diddy
N: LW 115x8/8/7 pushed 10/10..

duel cables flys - (60s)
Did seated side raises
Wu: 15x8
Ws: 20x13ff, 20x12ff, 20x11ff
N: LW 20x10/10/10.. gud progress

Kneeling pushdowns- (75s rest)
Wu: 60x8, 70x6
Ws: 85x13ff, 85x12ff, 85x12ff
N: LW 85x12/12/11.. 2 weeks maintained this strength and this week slight increase I’ll take that anyday..

Pec deck
Wu: 120x8, 140x6
Ws: 160x12f, 160x12f, 160x11f
N: LW 140x13/12/11.. 140 felt easy so UP WE GO.. IF U AINT TWEAKIN U AINT LIFTIN..

Ab wheel x75

PM boxing ->
j/r @20:40 - First time hitting 1,000 reps!!
s/b @10:00- footwork jabs then dip out quick quick quick. Legs on fire! I’m dripping sweat. Nice and tired for heavybag, how it should be.
Heavybag @11:00- (2)rds 4min per clip working on 1–2-1, 2-1-2, 1-1-2, 2-2-1, 1-2-1-2 combos.