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

Notes: Been going pretty hard the last 3 weeks and it’s been a long ass time since I was able to do cardio all the time so been feeling good. Despite that, today was the nut worst day since my return. I waited 1.5 hours for my new cleaning lady to show up which got me to the gym an hour later than normal. Saving grace was that she was an older stunner who is Brazilian. Anyways fast forward to the gym, I forgot to take my dmaa and it was a terrible workout plus the fact my low back was super sore. Stretched it out at night and hopefully will be back at it tomorrow 100%

6/11/24
171.6 lbs- Shoulders hyper
Seated press 3x10 @55
115x10 x2
115x9
115x8

Standing press DBs
37.5x10 x3

Front raises 3x10 @30
25x12 x3

Machine raises 3x10 @95
85x10 x3

Seated rear delt raises 3x12 @15
15x12 x3

Chest dips 3x20

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

Shrugs 3x10 @90

Abs

TM 1.25m did 0.75m @6.6 not enough time for more

Sheeesshhhh it’s been a long time. I was tired of coming and going that I didn’t even want to make a post until I committed a cut cycle to prove to myself that I could stick with it for a while with zero distractions. It took a long time but at 36 I’m back at it.

From 172 lbs- 165 lbs

Spoiler

Show

~170-172 lbs
[url=https://ibb.co/21YL0fvs]

[/url]

~165-166 lbs taken one week ago
[url=https://ibb.co/7P1XtNS]

[/url]

Last year at 170 lbs or so I was eating 2000 cals a day plus doing around 1 mile cardio per day 5x/week and having minimal results. Real lack of motivation and just going thru the motions.

Fast forward to this cut cycle. I promised myself to make some changes before middle of May for the bachelor party I’ll be attending. Below is the progression..

(2/2/25- 5/18/25) - 15 weeks / 15 updates
174 lbs - 164 lbs COMPLETED ☑️
w8 164- 163 lbs to finish cut
w8 - w15 = 7 more updates
4 weeks bulk (163-167)
3 weeks cut (167-164)

So I already hit my end goal of 164 lbs but since time is on my side i want to push the limit.. let’s make 164 pounds a better look.. right now I am happy with the results but i am not satisfied. I want to try to slightly increase my muscle mass by doing a mini bulk/ mini cut. It’s going to increase my mass if i continue on this trend. I know mapping out the details puts the figure into my head and I’m gonna get it done.

W1: 174.0- 173.2 (2428 cals/ 2.0 miles)
W2: 173.2- 171.2 (2651 cals/ 4.15 miles)
W3: 171.2- 169.8 (2527 cals/ 5.0 miles)
W4: 169.8- 169.6 (2428 cals/ 6.0 miles)
W5: 169.6- 168.8 (2201 cals/ 7.4 miles)
W6: 168.8- 166.8 (2201 cals/ 6.3 miles)
W7: 166.8- 164.0 (2379 cals/ 8.03 miles)

Week 8 is same cals 2379 and increase to 9 miles total and see where I’m at after this. I stopped the distractions no night life no new girls and just stay on the course and get shredded. Next week I start reverse dieting and I’m pumped to eat more cause this fasting shiet is getting old.

You had some serious bulking hair gainz at 172 or so. May want to bulk hair up to there again at some point.

I had to bulk up my hair for my guts Halloween custom lmao. Shiet was ugly af

3/27/25 (Thurs)
164.6 lbs
1.75scoops jack3d + 5g creatine

Chest/tris
->Bench (legs on bench for low back support) 3x5-7 @175(776)
Bench 2x8-10 @165(988)
->Incline DB 3x8-10 @70(888)
->HP Chest machine 3x8-10 @180(888)
->Pushdowns 3x10-12 @57.5(12-10-10)
->Cable overhead extensions 3x10-12 @50(10-10-10)
->Flys 3x10-15 @25(15-12-10)
->Shoulder dips 3x10-15 @Bw(10-10)
->One arm extensions 3x10 @15(10-10-10)
Abs 1 ex
Cardio TMSS 1.15m @9:45

Sitting @ 164.6 lbs close to end of week 8
Next week starts the Reverse Diet

Spoiler

Show

3/28/25 (Legs)
164.4 lbs- 2 scoops jack3d
Hack squat 3x8 @140
140x5
160x8 x3
Hack squat 2x10 @90
140x8
140x7

Leg extensions (since leg press is taken up by an II)
105x12
125x12
145x12 x3

Leg press
180x8
200x5
230x10
230x8
230x8

Abductor machine
100x15 x3

Prone leg curls
85x10 x3

TMSS @1.50m @12:55/7.0

3/29/25
164.4 lbs- push 2
Feeling a bit sore today left shoulder inner part think it’s the head of the humerus. Also first few exercises my head was out of the game. New diet and workout regimen mixed with getting burnt at work a few days ago got my head spinning. Burnt like they did me dirty. Nasty ****. Ain’t nobody gonna **** with my gains.

Hired a coach I’m not gonna reveal who it is nor do I care who agrees with it or not. I am going to follow his lead 100% and the results will come. It’s going to be my first time getting rid of the **** I’m eating. Good timing since my blood pressure is a bit high. I’m in go mode.

I split my treadmill cardio in half cause I had the time since I’m off + my body isn’t used to doing 2 miles at a clip. I didn’t want to cause too much low back strain as a precautionary measure I took a short break did some pull up hangs to ensure I felt good.

BB bench legs on seat 3x5-7
165x8
175x7
175x6
175x6

SP DB 3x10
40x10
45x7+f
45x7+f
40x10
40x10
40x10

Cross overs 3x10-15
25x10 meh too ez
30x10
30x10
30x10

Cable behind back raises 3x10-15
10x10 holy **** these burn so gud it feels like I jus climax’d
10x10
10x8+f

Side raises 3x10-15
25x15
25x15
25x15

Push downs 3x10-12
50x12
50x12
50x12

Skullcrushers 3x10-12
60x10
60x10
60x10

Abs
1 ex hanging kicks

TMSS 2.15m (finish off the 9 mile total for the week)
Did 1.0m @6.8/8:55
Did 1.15m @6.8/10:15

3/30/25
164.4 lbs- pull 1
Pull ups 3xfail
x10+f
x10+f
x9+f

Doing cable pull downs until back machines open up sighhhh
42.5x12 x2

Horizontal pull 3x10
140x12 x3

Vertical pull 3x10
120x10 x3

Pullovers 3x10
50x10 x3

Rear delt flys 3x10
70x10 x3

Cable curls duel facing away 3x10
Did standing curls not waiting for the cable idiots to be done ain’t got time for dat noise
40x10
40x10
40x10

St8 bar curls 3x10
60x12
60x11
60x10
60x10

TM 2.0m @did 2.36m
Did 1.18m @10:30
Did 1.18m @10:30

3/31/25
163.6 lbs- Legs 1
-> My delts have been sore as **** for 2 days now woke up in the middle of the night and I’m like wtf not like it hurts just incredibly sore like it’s my first day of doing shoulders jus crazy. My delts.. rear delts specially and upper back are gonna grow immensely I can sense it already.

Preacher curl 3x
Bar+20 x15 x3 great pump

Seated hamstring curl 3x
50x10 wu 30s
65x5 wu 30s
80x5 wu 45s
95x10 heavy fws (first working set) 60s
80x15 good weight squeeze last 2.. 75s
80x17+f last 2 b4 fail were partials

Hyper extensions 3x
Bwx12 sheeesh my hams are burning.. 60s
Bwx15 rest time helped.. 60s
Bwx15 I attempted to stop at 12 cause lactic acid but went thru it.. last 3 partial reps

Leg press 3x
90x5 wu
140x5 wu
160x5 wu
180x8 wu-ish I guess
200x10 fws.. brutal LA making me feel like a punk today I should of did 11/12 if I wasn’t doing them slow-ish dunno why I do that when I’m trying to bangout the hard reps think it’s a defense for my back to be tight
Mental thing maybe idk.. 180s
180x15 sweating my ass off now.. 180s
180x17+f lets gooo good last set

Walking lunges 2x15
**** running late need to do cardio still can’t do this nor abs today. Fuxkin up and I had to wait 10 mins for the leg press which didn’t help..

Abs - none

TMSS 1.0m @8:30/7.2

4/1/25
163.6 lbs
- I was supposed to do 6 on 1 off but since my delts were still recovering and I had the chiropractor today I decided to take an off day after doing push-push-legs and think I’ll continue this..

-Push pull legs off push pull legs push off
Essentially swap 3 on 1 off 4 on 1 off cycle based on how I feel etc.

- I still went to the gym today to walk on the treadmill around 1.2 miles and preacher curls again followed by leg press 3 sets by 15 then bounced

- At my job I workout for 30 mins for one of my breaks everyday w/ resistance bands just to burn more cals etc and I just had one of the inmates build me a pull up bar in my area and bolted it to the wall so it’s super sturdy. I did a bunch of volume today for close underhand grip pull ups to focus more on lat/bicep stretch than rotator cuff so I’m not remotely sore tomorrow.

4/2/25
163.8 lbs- push 1
- Warm up 12:00 for around 700 to 800 steps. From now on I’m trying to hit 1000 steps before I start my workout I do a fast paced walk to save as much time as possible but without making it an actual run since I obviously do a run post lift did 4.5 speed for 12 mins to hit that.
Incline DB 3x
60x15 x3 60s should of went to failure ***’d up

Cable cross overs/machine fly 3x
CCO’s- 25x15, 25x13+2partials, 25x12+2 parts.. 60s

SP machine 3x iso lateral
90x5 wu
140x15 60s
140x13+f 75s
140x12+f

Bench machine 3x
180x15 60s
180x14+f 75s
180x12+f

Prone DB flys superset with cable cross over side raises 3x
So for these I did want to superset but the cables are a high commodity equipment pc so I had to split them up so nobody would snag it ..
10x15 60s
10x15 w/ 1 partial 75s
10x12+f I pushed so hard on the last rep I almost **** myself

DB flys prone (post bathroom ****) 3x
15x15 x3 60-70s

Pull downs 3x
50x

DB skullcrushers 3x did pull downs instead only had 2 mins before cardio otherwise late to work blah need to get to gym earlier for the pre cardio **** now

TM 1.5m @13:05/6.9

4/3/25
163.8 lbs- Pull 2

- New wake up routine today. As soon as I wake up I check the time and if it’s a bit b4 my alarm goes up I get the **** up brush my teeth and start jogging in place then break to walk around my yard etc until I hit 2000+ steps I don’t stop.

Close grip pull ups 3xfailure
x10 wu
Heavy chain around neck x5 wu
Heavy Chain + belt 10 lbs x10+f
HC+B10lbsx10+f ..75s
Heavy chain only x8+f .. 150s
HC x 13+f

-Blood flowing real gud after those pull ups
-I walked past this Indian dude who smelt like curry chicken doin cable rows with 50 lbs looking at me when I grabbed the chains like I was Superman. I was about to say hey bro take a picture it will last longer.

DB rows 3x
70x15 60s
70x12 120s
70x13+f

Lat pulldowns close grip 3x
100x5 wu
120x14+f 75s
120x12+f 90s
120x11+f sheeeeeshhhh

St8 arm pulldowns 3x
57.5x15 60s
57.5x13+f 60s
57.5x11+f

Pec deck machine rear delts 3x
70x15 60s
70x13 60s
70x12

Abs 1 ex

TM 1.5m @6.9/13:10

Rear delts coming in let’s gooo

Spoiler

Show

4/4/25
- Not sure if I’m gonna be up to lift later, prob just take an off today to recoop. Had to work forced overtime tonight 2pm-6am happens once every 2-3 weeks then in the summer happens once a week.. shift is 2-10pm so usually at 8 or 845pm they will tell u we short staffed and u have to stay. Just the nature of the beast.
- Due to the policy at night shift I have to walk all the time checking in on these convicts. I checked my watch and I did 4000 steps today from midnight+ probably close to 6000 just from 10pm-6am. Every 20 to 30 mins I have to tour which is approx 300-400 steps.

4/7/25
165.4 lbs push 1
-Start of Week 2 calories same just more output for steps same cardio going from 8150 avg to 10k avg
-I’m doing well on this workout scheme because I can still push myself and progressive overload. I feel like everybody preforms differently with diff rep cycles and I feel this fits me well
- Ate too much yesterday when I was at the Indian buffet. To neutralize this I will be skipping one meal today then back to my regular **** after that.

Push 1
Incline DB 3x (gud **** +5 lbs)
50x8 wu
60x5 wu
70x10+f heavy ..75s
65x13+f 2 parts..75s
65x12+f

Cable cross overs/machine fly 3x
MF these mofos all over the cables
100x8 wu
120x8 wu
140x15+f solid.. 60s
140x14+f sheshhhhh.. 75s
140x13+f

SP machine 3x iso lateral (PR +10 lbs)
90x5 wu
140x15+f..75s (short rest between wu)
140x15.. 75s (no fail move up)
150x13+f lets gooooo

Bench machine 3x (no volume load increase)
90x10 wu
140x15+f ..60s
140x14+f ..75s
140x13+f

Prone DB flys superset with cable cross over side raises 3x (no volume load increase)
10x15.. 75s
10x15 w/ 1 part..75s
10x12+f faxkkkkkk that **** burnt like when ur dik hurts when u piss

Prone flys (increase in reps from 15 to 20)
15x20 solid but not fail.. 30s
15x20 shesssh better.. 30s
15x17+f lets gooo feel that fkn burn

Pull downs 3x (increase in reps from 15 to 20ish)
50x15.. 45s too easy
50x20+f.. 45s
50x18+f

TM 1.25m @7.0/10:50

4/8/25
163.4 lbs- pull 1
Pull ups 3xfail
x15 wu
chains x 13+f ..75s
chains x 12+f ..75s
chains x 11+f

Horizontal pull 3x
100x8 wu
120x5 wu.. 30s b4 first working set
140x16+f
140x13+f
140x11+f

Vertical pull 3x
100x8 wu
120x17+f ..75s
120x16+f ..75s
120x15+f

Pullovers 3x
42.5x10 wu
50x5 wu.. 30s
57.5x16+f
57.5x13+f
57.5x10+f

Rear delt flys 3x
Prone bench
20x16+f
20x13+f
20x12+f

Cable curls duel facing away 3x
20x15+f
20x13xf
20x10+f

St8 bar curls 3x
60x20+f
60x17+f

TM 1.5m did 1.65m @7.0/14:15

- IM FACKING TOASTTTT looking like I took my wheaties

4/10/25
162.8 lbs- Legs 2
- Yesterday was a rough day. I got light headed and a bit lethargic during my work day. Busy day and my meal times got jacked up. It felt better when I ate my oatmeal at night though.
- Couldn’t do all my cardio today had to rush out and goto my chiropractor appointment.

Preacher curls 3x did

Seated Ham curls 3x did

Hyper extensions 3x did

Leg press 3x (did 180x15-17 last time)
140x10 wu
180x15 ..150s
180x10 u kno wat lets go up **** this when the 9/10th rep is still no push it’s time to go the **** up.. 60s
200x15+f good fuxkin set ..150s
200x13+f my leg are shot

Leg extensions 2x15
85x10 wu
105x5 wu
125x10 wu thought it was fws but nah.. 45s
145x15+f ..60s
145x14+f ..60s
145x13+f

TM 1.5m
Did 0.50m @6.4/4:55 warm up so I’m not rushing so bad end of workout
Did 0.50m @7.0

I worked out the past 5 days and im so glad I took off of work Fri Sat Sun then Monday I go in for overtime. The unit I work at my job is the worst in the jail that’s why I get good days off and while I thoroughly enjoy coming up with creative solutions to deal with all the problem childs I’ve noticed when I’m on a strict deficit with increased steps I have much less energy to deal with the bullshit.

My supervisors yesterday even said at the start of the shift hey the worst inmate u got in there is refusing to move and he is making demands. I cut off my supervisor and said don’t worry he will listen to me I’ll handle it. Then he said move him where he wants to go and I said that’s the good area I don’t want him going there but don’t worry I will smooth it over. He was good with that. As soon as I went to the area and advised all the inmates in that area (20 inmates) I said yo everybody listen the **** up. Today is the day. You all move today this ain’t the holiday inn I don’t wanna hear all the requests but pack up all ur **** right now and the rest of the details will be provided when it’s figured out. That particular Inmate immediately grabbed his whole cot (he’s about 7 ft tall 300 lbs black dude thin frame but low key strong) cot meaning mattress +sheets+ pillow up above his head walked to that “good area” and threw his **** on the ground and said I’m moving here I ain’t going no where else and I ain’t going to no top bunk either. I went right up to him looked at him in his eyes and pointed in his face and said my Man u on some straight bullshit today and I know what you did on the previous shift. You want to get into this dorm and make demands.. ok cool then go ahead and sleep in ur cot on the ground right here. That’s the only way you sleeping in this area. Nobody here is going to dictate where they go but if u listen to me and be compliant I’ll be reasonable and work with you. I put him in an area he didn’t want to be in and a top bunk and he listened to me.

Some of these inmates are like kids if you continue to let them run around with poor behavior it will only get worst. But the caveat to compliance is you have to be respected. To gain that respect you have to put in the work and show you are not a coward. Even the officer who was designated in my area to help in case a fight broke out said I would just put him in that good area he’s the biggest problem here I’m not saying I’m on his side but it will make ur day easier. So that was the supervisors getting in his ear to low key tell me because during our talk I was adamant about him going where I wanted him too and they are scared of a (big dude) non-compliant inmate. I ain’t a killer nor do I pretend to be someone I’m not but I’m firm with them. I never ever let an inmate intimidate me or press me. I make sure they know I run the show.

The last altercation I had I got an inmate shipped out to another institution for his bad behavior (argument over receiving hot water) which helped me control my area a lot. They think if I shipped somebody out for a simple argument that means anybody can go anytime. After 2 hours I already moved everybody and all there property. Something the supervisors thought was going to be a nightmare was done smoothly. They were all shocked.

I couldn’t do my normal workout at 4pm which gets me on edge and they know that lol. In any case it turned out to be a good day but I’m glad I have a long weekend off because all the bitching and complaining gets annoying to deal with more so when I’m constantly hungry. Some Muslim kept on bothering me just complaining about everything he’s such a bitch that when I told him no (as I was eating my shrimp) he goes and you be eating all the good food ain’t nobody bring in all this seafood like you do. (He’s just a fkn baby and this is why he has issues with officers). I said mother ****er listen up.. you the only Muslim in this bitch that can get past ramadan and actually gain weight. Isn’t that a sin? Then he walked away saying u ain’t right u one messed up cat. I ain’t ****in wit u cause all u do is eat protein and workout.

Honestly I have so many random prison stories I don’t mind writing some down sporadically because so often I shake my head and I’m like nobody would believe me if I told them what I actually do my whole shift lol.

Do you...ummm...like this job? It sounds completely awful to me lol.

I'd be interested in more stories.

It definitely doesn't suit the cut of either of our respective effete, limp wristed jibs, that's for sure.

+1

Lmao nobody in their right mind aspires to be a CO it’s not a desirable job. I like it as much as I love the process of looking shredded.. You don’t mind the work involved 90% of the time but the rest of the 10% it’s hard work. What gets you past it, is knowing the end result. One is looking hawt naked and the other is money in the bank. Even poker players will tell you, play enough volume and it will be like watching paint dry on the wall. To each their own.

I’m starting to feel very frail I think it’s time to pull the plug on the cut I’ll have to talk to my coach about it. The hot chicks I mess with are feeling insecure because I am so lean. They like my shoulders a lot but my super thin waist it’s starting to push the limit even for me lol. Wouldn’t be suprised if I’m a 28/29 I’ll have to check. My sex drive is starting to fall off, I’ll know for sure tomorrow night. I am feeling very exhausted like I could sleep the whole day.. Usually Fridays are my recovery days where I sleep in till 1030/11am on Saturdays to get the extra sleep etc. It’s been helping a ton. I miss the days when I was 25 lean as **** I could party get 5 hours of sleep and be ok the next day lol.

4/12/25 sat check in
-Updated my coach w/ week 2
-Did the pics uploaded them sent it out about an hour ago felt super exhausted just laid down set my alarm for a 45 min nap and it did wonders im feeling exhausted constantly as of late. Last 2 days meh sleep but nothing out of the ordinary. Good thing today is rest day.
-Gotta make sure I got enough energy to smash later around 8p I meet wit the Latina once a week same routine dont talk during the week but every sat meet up some small talk eat then smash. I match wit many chicks on hinge but don’t have the energy for dates rn.

Post waking up @ 162.0 lbs

Spoiler

Show

4/13/25- Sunday W11 / reverse diet w1
- Got the go ahead from my coach to reverse diet and I trust him 100% so I always like to hear what his feedback is
- Got to increase cals by 15% which is more than I usually do but I think this is something Kyle recommended because slowly going up from ur deficit is unnecessary.
- Last night I felt like total **** I told the Latina I had to get some cheeseburgers and fries so I had energy to ****. I ate half the cheeseburger and half of the fries dunked everything in that orange special sauce they had and had 4 shots of Tito’s and felt like I was Jonny sins. Why do women like to be tossed around like ragdogs and choked I’ll never understand but when I get a feel for what they are into I’ll put on the act. In any case it felt amazing to have that kind of energy crazy what increased calories and sodium can make you feel.
- The Latina asked me last night if I was on the sauce because I “work very hard” on my appearance. She also quizzed me on other women I’m seeing which is good. When women think you are facking around it gives you a higher male status. Create that mystery and increase looks/shape so they know you are a prize. She even said you are the only guy I ever did this with having a friend that I fk bc that’s not how relationships work. In any case after the NCIS interrogation was over it was a good time lol.