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

4/13/25
163.0 lbs- Pull 2
Close grip pull ups 3xfailure
x15+f ..60s
x13+f ..60s
x12+f

DB rows 3x
42.5x5 wu
60x5 wu
70x15+f.. 60s
70x14+f sheeesh sweating my ass off ..60s
70x12+f

Lat pulldowns close grip 3x
100x5 wu
115x13+f ..75s
115x11+f ..75s
115x10+f

St8 arm pulldowns 3x
57.5x17+f ..60s
57.5x15+f ..90s
57.5x12+f

Pec deck machine rear delts 3x
Forget the weight sets of 20/15/12

TM b4 lift 0.60m @6.5
TM post lift 0.40m @8.5
Total 1.0m

Sounds like it works for you so congrats on that.

4/14/25
163.4 lbs- legs
Preacher curl 3x

Prone hamstring curl 3x
70x10 wu
85x8 wu
100x15+f ..75s
100x12+f ..75s
100x10+f

Hyper extensions 3x did

Leg press 3x
90x8 wu
140x5 wu
180x15+f ..120s
180x8 after rest feel gud, move up.. 45s
200x13+f solid.. 150s
200x13+f

Leg extensions 2x15
85x8 wu
105x8 wu
145x8 wu
165x15+f
165x13+f

TM Wu 0.60m @6.5
TM Post 0.50m @7.2
Total 1.10m

- Today was a horrible day. I dunno what it was but woke up and felt like I got 3-4 hours of sleep meanwhile I got close to 7hrs. Went back to sleep and said **** it I won’t workout today. That never happens. Woke up 45 mins later feeling a little better and got in a workout but got home late and was super late to work. They let me slide in late and didn’t say **** to me cause I’m just that dude lol. In any case at work I snuck in a 2 hr nap and finally felt back to my normal self. These next few days should be better. I was in a bit of a mental fog last few days but glad it’s done with.
- My new macros feel like a HUGE increase it’s about 350 increase or so but feels like 750 increase and I feel guilty for eating all the extra ****. However I’m feeling a big energy difference during the day which is great. I hope I don’t have to increase calories for a while honestly. I want to focus on my strength and quality workouts first with the increase calories. Feel like this week has been ass so far but I’m committed to turning it around.

4/15/25
163.4 lbs- Push 1
Incline DB 3x
45x5
50x5
60x15+f ..75s
60x14+f ..75s
60x13+f

Cable cross overs/machine fly 3x
MF..
100x8 wu
115x15+f pretty difficult.. 75s
115x12+f sheeeesh.. 75s
115x10+f

SP machine 3x iso lateral

Bench machine 3x
140x10 wu
180x13+2 partials.. 75s
180x12+2.. 75s
180x11+f

Prone DB flys superset with cable cross over side raises 3x
Prone 15x15f, 15x14f, 15x11f .. 45-60s
Cco 10x14f, 10x13f, 10x12f .. 75s

Pull downs 3x
57.5x18+f ..60s
57.5x14+f ..60s
57.5x13+f

DB skullcrushers 3x

Abs hanging leg raises 3x

TM Post 1.10m @7.2

So I had a pretty interesting day today. In uniform on my way to work I took a detour route due to construction on my normal route of travel. I hit the red traffic light by my job next to the fire department. I see this frail looking chick gasping for air walk across the highway. I kept my eye on her cause it was un-usual. She ended up passing out in front of the fire dept. My first instinct was to get out of my vehicle and render aid. My vehicle blocked a whole lane but it is what it is. I’m checking up on the lady and she can’t move that well. I tell the bystander to call 911 she needs an ambulance. She then looks up at me and flipped out.. oh my god ur a cop get away from me ur one of them!! She then lifted herself up and jetted, she attempted to run away from me. I took the bystanders phone and told dispatch she’s on foot and to send a unit to said location and gave a description of her. I ran to keep to with her but I’m in mint shape ain’t nobody outrunning me lol. She ended up getting the help she needed but man oh man everybody be hating cops now a days.

The way they yell oh my godddd is such a giveaway. Cant they conceal their hand one time??

4/17/25
162.2 lbs- push 2
BB bench legs on seat 3x
95x5 wu
135x5 wu
155x13+f
155x10+f
155x9+f

SP DB 3x did machine shoulders since last push I did these
90x8 wu
140x15 wu solid but not working
160x12+2+f .. 90s harddd
160x12+f ..75s
160x10+f

Machine fly 3x
85x5 wu
100x15f
100x13f
100x11f

Cable behind back raises 3x
10x15f v hard ..75s
10x12f ..75s
10x10f

Side raises 3x

Push downs 3x
50x8 wu
57.5x17f
57.5x13f
57.5x11f

Skullcrushers 3x

Abs 1 ex did 15/12/9 leg raises

TM 1.0m @7.5/8 mins

Kinda feel in a weird spot. I feel I’m at my peak of training. I workout 2-3x per day main lift 60mins + abs + cardio break time 20 mins and second break time 20-30 mins. Between both my breaks usually do 150 push ups, 60 close grip pull ups, 24-28 ab raises, 5 sets seated shoulder raises, 4 sets curls 50 lb resistance, 5 sets standing shoulder press, over head resistant bands presses. So I feel aesthetic af but I’m super weak probably the weakest I’ve been in ages but I’m training hard. I do only weigh 162 lbs I gotta keep that in mind and any other time I’ve been 160-164 lbs my muscle mass was much lower and I was only eating 2000-2200 calories doing a **** ton of cardio now at 162 lbs I’m maintaining my weight by only doing 0.75 miles - 1.15 miles treadmill per day or 10k steps/day which isn’t difficult. I’m eating 2668 calories a day as well rn which is the most I’ve ever ate at this weight without doing much cardio at all. I do have my vacation coming up in 4 weeks but it’s only for a few days no biggie. I should look mint.

I don't think you are very lean at 162 bro. We look about the same and that's 15% bodyfat at best. Chest looks a bit cottage cheesey.

To get any better it's all about consistency. And due to injuries, you have never been consistent.

The positive is that you really have maintained about the same physique for 10+ years, even with all the setbacks. The realities of natty training say it's easy to achieve and maintain 85% of your genetic potential.

And while it's sad that that physique is 85% of your genetic potential it's also beautiful. Nobody but you is gonna care wether you make it to 85% or 95% or 99%(athleanX). And certainly no woman is gonna care.

Except for the "15%" estimate (outside of the loco[SUP]TM[/SUP] DEXA headfat allowance, his lower back looks lean enough that I think it may just be water/fat distribution, but I am just a BF estimation Padawan in comparison), I agree with the rest of what loco wrote. You look quite good, and I have my doubts that the juice to look much more ripped is worth the squeeze, especially considering you're not rocking a fake laptop email job like most of the rest of us in here, myself obviously very much included.

My dude there ain’t no way that runner skinny boi bod got shiet on me lmao. Aight bet why don’t u do this. Print out a front double bi pose as soon as u crawl out of bed and I’ll do the same. Block out our faces and ask 5 of ur girls besties who is (1) more aesthetically pleasing and (2) more lean and then come back with the response. I’ll be waiting lol.

I can easily rip up a bunch of ab exercises put some oil mixture on me and look sub 10% and relatively muscular w/ massive pump etc etc but who really cares lol. I care more about pic comparisons and moving in the right direction more than anything else. Probably the same way you get erect when you drop your mile time (without the use of Viagra).

Injuries.. never say never. When I started this log I was massively consistent.. remember the days when I used to sound so bad that even montecore needed to reup his eye glass prescription until he realized nope that’s actually what he said.

Incorrect on the final account that women don’t care. Women love muscles and tattoos whether they admit it or not is a whole different topic. You may b correct if ur point is yea they only care about overall physique getting to looking crispy (enough muscle and abs) and the rest is only you will notice a difference for the final 5% natty difference.

Ur numbers have always been comical. What I like about ur feedback is that it’s always consistency inconsistent it’s a beautiful thing. You will always find a reason to believe somebody is more fat than they are, it’s just ur nature LOL.

For the next 8-10 months I’m going to focus on saving and working a bit so it’s the perfect time to excel in the lifting game since it’s easiest to have a structured routine/ diet when ur working a lot. Seems the perfect time to… oooop there’s that word again… be consistent??

You are benching 155x13 bro. Incline DB 65s. Pulldown 125 for reps. Probably RDLing quarters.

The only thing I take back is your level of progress to max genetic potential.

With those peanuts numbers, you still have a way to go.

If N1 dropped 20lbs he would crush you. Guy's legs and back are facking huge. Guy deadlifts 5 wheels. True strength.

I am currently 5'10 160 and have all those upperbody lifts similar to yours. Why would we look any different? You 5'9 162. Get your bench back to 225x8, then we talking.

I’ll deal with tinybro later let’s get to the important **** update time.. real men updates not this dik pedaling oldmans game of whos got a better mile time. The **** women care about…. muscles!! not strength yes muscles. Now onward. I’m going to compare a few updates with all numbers.

I was the most consistent and in the best shape of my life roughly 10 years ago when I was between the ages of 25-27 back in 2014-2016 right before I entered the first police academy and never got my physique back after that point.

Footage from 2014 being super lean

Fast forward to a decade later start of this past cycle was 2/2/2025 @ 175 lbs roughly

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I’m gonna spoil some of these so the post doesn’t seem like a pic montage of all my ugly long spikey hair. Also I should have cropped yes but I didn’t so deal wit it lol I’m old and lazy and don’t feel like doin that. Moving on..

On w1: 2/2/25 @175 lbs I was eating 2428 calories a day (199p/219c/84f) 32g fiber
Cardio: 2 miles per week
Steps: Unknown

Fast forward to week 9: 3/30/25 @164.4 when I hired a coach I was eating 2320 calories a day (210p/275c/54f) 42g fiber
Cardio: 9 miles per week
Steps: 8,160/day
He also cleaned up my diet a lot and changed my training routine

W10: 4/6 @163.6 lbs 2320 calories
Cardio: 9m
Steps: 10k/day

W11: 4/13 @162.8 lbs 2668 calories
Cardio: 6 miles
Steps: 10,500/day

Below are the comparison pics from W9 (w1 coach) - W11 (w3 coach) that just ended. Headed in the right direction. Yes I’m super weak but I’m adding calories in and starting to get more energy. My 160 pounds is tinybros 170 lbs with the same lean muscle mass. Man it feels great.

Pics go from most recent w11 to w10 to w9

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I’ll take any bet up to $500 2:1 underdog with 3 judges here with the 4 poses (legs included) I wouldn’t lose to n1. Give us both 12 weeks for prep for the pose down and even with his leg development bc of his raw strength I still wouldn’t lose. All those nights of eating Mickey D’s while grinding for years on end never truly leaves you and that level of skinny fat will tear ur skin loose. My guy was texting me on skype every fkn day as I was getting shredded and he was shredding the whale yuppies on luv poker for their bankroll while becoming preggo. He became the golden loco because of his popularity and hard work ethic and now the fat lards on 2p2 have corrupted his mind on the game and women. He cant bring himself to even adhere to a diet anymore and with his new gambling addiction with sports betting he can’t even finish the white gurl millennial yuppies latte order without making a new parlay on his phone with broccoli head telling the boss with zero repercussions. This is the reality!! This place became a zoo. What happened to the golden loco n1??

Sheeeesh this week is a wash. Friday night I started to feel light headed 7p/8p and thought it was just lack of energy for some other reason. Fast forward Sunday/Today and def got something. Throat is killin, Cough is pretty bad dry heaving and got a bad headache. Saturday hung out with a chick didn’t get home and back to sleep until 5am drank a reasonable amount smh def did me in. I thought it was just allergies otherwise I would have never hung out with her sigh. She asked me multiple times if I was using roids think it was cause my mood was total ass lmao I wasn’t feeling myself plus obv she met me when I wasn’t training and I was 175 lbs focused on dates/meeting women so I was much more upbeat. In any case took off from gym sat/sun/mon but been trying to retrain my step count so I can eat the same-ish. Tomorrow I took off from work I’ll sleep in and hope to feel much better *fingers crossed* and hoping to return back to the gym asap.

ab and thigh looking quite aesthetic

Alright so looks like I’m all gud. Guess it was allergies. I got out of work a lil early tonight like 30 mins and hit the gym today for an hour did a push workout since my plan was to hit legs on Tuesday since I have my chiropractor appt. Felt good to be back at the gym. Did 11k steps tonight then at midnight did 2k steps so I can sleep in a bit.

There were some photo comparisons I shared on social media that I wanted to post here. Kinda cool to see the difference. For me the back pose comparison was the most noticeable.

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4/23/25
161.0 lbs- Pull 2
Close grip pull ups 3xfailure
x5 wu
Chains x15f
Chains x13f
Chains x11f

DB rows 3x
50x5 wu
60x8 wu
70x15f
70x13f
70x12f

Lat pulldowns close grip 3x
85x5 wu
120x5 wu
140x12f
140x10f
140x9f

St8 arm pulldowns 3x
42.5x5 wu
50x8
57.5x15f
57.5x13f
57.5x12f

Close grip rows 3x
140x12f
140x10f
140x9f

Pec deck machine rear delts 3x
Being used did incline prone flys 3x felt gud dished one more
15x18f
15x16f
15x15+2parts
15x

Abs 1 ex

TM 1.25m @7.0

Felt good to have my first real workout in 4 days. My job did me in today got stuck for 16 hours. Weather getting nicer again so ppl don’t show up to work. Prob should get used to it now. It’s all good I just stick my extra money into stocks like Tesla/ SP500 no reason to have all this money floating around unless it’s in a hysa. The gym will always be there, as long as I get right back into it when it’s time that’s all that counts/matters.

4/25/25
162.8 lbs- legs
Preacher curl 3x
25x5
30x5
35x14f
35x
35x

Seated hamstring curl 3x
85x10 wu
100x5 wu
115x10f ufffff harder than I thought.. 75s
100x12f ..75s
100x10f

Hyper extensions 3x
x18
x16
x13

Leg press 3x
90x5
140x5
180x5
230x13f ..120s
230x11f
230x10f

Leg extensions 3x
100x8
115x5 too ez
145x5 wu
160x13f ..60s
160x12f ..60s
160x11f

Abs

TM 1m @7.2

Sat check in day. I still doing the check in even on the worst weeks sigh. Only hit the gym 3x times and cardio only did a measly 2 miles compared to my usual 6x workout/ 6.5-7.5 mile runs. Still hit my steps avg 10,076/day. Somehow managed to go from 162.7 lbs- 162.0 lbs avg weight over 7 days. Diet was a mess this week but hit calories/ protein on most days. Meal plan wise only followed to the tee 3x. Terrible week. Onward.

Week 12 (w4 coach):

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Sheeeeesh it’s been absolutely grueling work remodeling my new room and moving my **** in this past 4-5 days. Tomorrow I’m back at the gym finally. I’ve been doing short 30-45 min sessions at the gym past few days but it’s barely a pump. Not enough to even track it. Tomorrow I’m happy to be able to sleep in and get in a good lift.

I’ve been so exhausted I fall asleep last night without brushing my teeth and eating my last meal of the night. That type of **** never happens. It’s weird to want to go back to lifting 6x a week and going to work on a regular routine but I can’t wait lmao.

Tonight at the gym I benched 135x15f when I normally do 155x15f. 135 felt like a brick house I had to double check I thought I put 225 on there lmfao. I think loco might have heart palpitations reading my log.

Alright fackers it’s been a minute and there’s a lot to unpack. While I like to limit what I put on the interwebz these days you guys are pretty cool well aside for loco he’s a 6/10 on a good day. That being said it’s completely different talking to you mature old farts than the #aware crew on social media lol.

First thing since my move I’ve set a goal for the next 3 months aka 7 more paychecks (side note: getting paid 3x in July will be sweet) to double my base pay post tax. For example let’s say bi weekly my gross take home is 4k post tax is 2.5k my goal is to make another 2.5k post tax in overtime every paycheck. I will be doing this while hitting my meal plan and working out 6x/week but minimum 5x a week and legs 2x are a must. I am on pace for this paycheck and based on my calculations I’ll be over the base by $100-$200 which is good. Now the move absolutely sucked I lived 3 flights of stairs with no elevator and I went from living in a 2 bedroom 2 bath by myself to now living in a room 500 sq ft with no bathroom or kitchen area. It sucks. But I was under the gun and not much options so I remodeled the room which cost me approx 4k and did most of the work. My life while being here will be working my ass off and grinding hard at the gym. It’s what I need right now I really good distraction because life hits hard.

I was supposed to chill with the Latina tonight but I told her I had to meal prep and since I worked until 8am (18 hr shift) at work I had to get some z’s in and didn’t wake up until 330 pm. Hit the gym and grocery shopping still needed to do laundry/ meal prep and she did not want to hear it at all. The Latina heat came out hard and I know it was coming. If she don’t get my d at least once a week she gets super mad. It sounds good in theory but I don’t do well against pitbulls I fight back not cursing/acting crazy but using their own logic against them and it’s a sound recipe for their long black hair to transform into purple and act like the liberal tards yelling random words whine the motto “its all about ME ME ME” some Starbucks millennial yuppie type of shiet (shoutout to my boi drew serving these dank ass brews to these yuppies). This one ain’t that bad but I’m had my fair share.

Shoutout to another chick calling me an ******* and she said “hope her pussy is wack” and the kicker is I’m not even doing that lmao. These chicks don’t respect the 8 pack game, this takes work bruh. Anyways we move on. There are always plenty of fish in the sea.

So this past week I was so involved with the move I barely worked out and my diet was trash I was just fasting a lot getting a lot of shiet done and eating protein poptarts at Wawa and loading up on coffee. I have no idea about the particulars but this is life. Do what u gotta do and move on but most importantly get right back on track with training the first opportunity which is exactly what I did. Proud of myself for that.

We are sitting at our lowest weight EVER at 158.8 pounds after waking up from the 18 hour shift. I’m not even sure what to tell my coach on the update lol I’m about to send it now with the caption yupppppppp look at pics here’s my weight didn’t workout didn’t do cardio but most days I did 20k steps cause of moving lol.

After waking up @158.8 lbs update..

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Post gym sesh it felt good to be back!!

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