Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)
Name: Russ
Age: 25
Height: 5'9
Weight: 164
Bodyfat Range: 9-11%
In the last 6 months, I changed the way I look for the be
1k reps one jump rope sesh. Cardio is getting better.
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Flicked in small profit last night. $5 daily donkament.
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Legs/ 167.4 lbs
- WTF I lost like ANOTHER 2 lbs and I legit ate my meal plan to the tee yesterday. Super super weird. I only got 5 hours of sleep cuz of poker Mayb that’s why lol although it makes no logical sense, can’t think of anything else. Did 13k steps yesterday which is tad bit higher nothing crazy hrmmm…
- I’m gonna eat a cheat meal today it’s been a minute since I had one and since I’m tired af today and got a big day ahead of me.. gym boxing and 20 poker mtts 2nite I’ll get something gud.
- Measured BP it was sky high today 177/126 gonna lay low on sodium so I don’t die, I’ll measure it again later and go from there. I’m also gonna try my best NOT to go balls to the wall and NOT limit oxygen while doing legs BUT that doesn’t seem likely.
LP- (180s rest)
Wu: 90x10, 140x8, 180x6, 230x6, 270x6, 320x6
Ws: 360x13f, 380x10ff, 380x
N: LW 320x11/11/11 but was v sore.. PR CITY.
Plate Lunges
90x13f, 90x12ff, 90x10ff
Prone leg curls
Wu: 75x6, 105x6, 120x6
Ws: 135x11f, 135x11ff, 135x10ff
Glute machine
70x10, 85x
N: LW 70x12/12/12.. solid
RDL- (75s)
Wu: 95x10, 115x6
Ws: 135x13f, 135x12ff, 135x11ff
N: LW 115x15/15/15.. really gud progress
LE- (75s)
Wu: 100x6, 130x6, 145x6, 160x6, 175x6
Ws: 190x16ff, 190x15ff, 190x12ff
Boxing PM ->
j/r @ 20:00 (1226 reps) realistically it was 25 mins I worked on new tricks after hitting 1k reps.
s/b @ 5:00 / fast weaving 4 pc combos
h/b @ 9:00 / 2 rds
Back / 168.8 lbs
- After my cheat meal of fried chicken sand + fries last night. Shiet was bomb.
- Upped the oatmeal today preworkout meal since I’m still sub 170 lbs
Reverse grip PD’s (75s)
Wu: 120x6, 140x6, 160x6
Ws: 180x10f, 180x10ff, 180x9ff
N: LW 160x12/12/12.. solid progress
Seated Rows (90s)
Wu: 140x6, 160x6
Ws: 180x13ff, 180x10 moving up so left sum in tank, 200x8ff BRICK HOUSE WEIGHT, 200x8ff
N: LW 180x12/12/12.. solid
Pulldown machine (75s)
Wu: 130x8, 145x6
Ws: 160x12f, 175x9ff, 175x9ff
N: LW 160x11/11/11.. solid solid
BB Rows (90s)
Wu: 95x8, 135x6
Ws: 155x15ff, 175x8ff fwarkkkk, 175x8ff
N: LW 155x11/11/10.. 15 reps is a lot for 155 and a big increase so I wanted to find where it was difficult at the 8-10 range and DEF did.. BRICK HOUSE WEIGHT
Cable pullovers (75s)
Wu: 50x8, 65x6
Ws: 72.5x12ff, 72.5x11ff, 72.5x11ff
LW: 72.5x10/10/10
Curls (45s)
35x13f, 35x12f, 35x12f
Ab roller x75
PM boxing ->
j/r @ 20:00 (did 1k reps in 17:52 new pr)
s/b @ 8:00
Today sitting at 168.8 lbs.. still getting stronger and losing weight. Weird stuff lol.
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Chest / 170.2 lbs
- Notes 1d is slow descend
- When it’s tough for me to overload progress I do failure +30 sec 1 rep then following week I’ll do failure+1rep fail+1 slow descend and 98% of the time that gets me over the hump
- Dog sitting next few days and got bad sleep last night, energy bit lower than the norm.
Supine press- (120s rest)
Wu: 90x15, 180x8, 230x6, 270x6
Ws: 290x10ff, 300x6ff+1ff+1d super grinder, 300x5ff+1ff+1d.. last 1ff was tough as sht
N: LW 290x9, 300x6+1/5+1.. basically the same. Mon we do chest let’s go up a rep
Incline- (120s rest)
Wu: 135x8, 185x3
Ws: 205x5f, 205x5ff, 205x
N: LW 205x6f/5f/4ff+2ff..
Skullcrushers- (90s rest)
60x23 stopped cause rite wrist feeling weird sigh, 60x23ff, 60x20ff
N: LW 60x25/24ff/23ff.. yikes
Kneeling smith shoulder press- (90s rest)
Wu: 95x6, 115x5
Ws: 125x6f, 125x6ff, 125x5ff
N: LW 115x10, 125x6/6..
duel cables flys - (60s)
Did seated side raises
Wu: 15x8
Ws: 20x13ff, 20x13ff, 20x13ff
N: LW 20x13/12/11..
Kneeling pushdowns- (75s rest)
Wu: 60x8, 70x6
Ws: 85x14ff, 85x13ff, 85x13ff
N: LW 85x13/12/12..
Pec deck
Wu: 120x8
Ws: 140x15ff, 160x12ff, 160x11ff
N: 2w ago 140x13/12/11 LW 160x12/11/10..
Ab wheel x75
PM boxing ->
j/r @15:00- 1k reps
s/b @10:00- focus on footwork no punches
Heavybag @7:00- bare knuckle work do these once every few weeks. If I fight at work it’s gud not to get used to gloves everytime but only do it for the feel due to injury prevention.
Chest / 170.2 lbs
- Notes 1d is slow descend
- When it’s tough for me to overload progress I do failure +30 sec 1 rep then following week I’ll do failure+1rep fail+1 slow descend and 98% of the time that gets me over the hump
- Dog sitting next few days and got bad sleep last night, energy bit lower than the norm.
Supine press- (120s rest)
Wu: 90x15, 180x8, 230x6, 270x6
Ws: 290x10ff, 300x6ff+1ff+1d super grinder, 300x5ff+1ff+1d.. last 1ff was tough as sht
N: LW 290x9, 300x6+1/5+1.. basically the same. Mon we do chest let’s go up a rep
Incline- (120s rest)
Wu: 135x8, 185x3
Ws: 205x5f, 205x5ff, 205x
N: LW 205x6f/5f/4ff+2ff..
Skullcrushers- (90s rest)
60x23 stopped cause rite wrist feeling weird sigh, 60x23ff, 60x20ff
N: LW 60x25/24ff/23ff.. yikes
Kneeling smith shoulder press- (90s rest)
Wu: 95x6, 115x5
Ws: 125x6f, 125x6ff, 125x5ff
N: LW 115x10, 125x6/6..
duel cables flys - (60s)
Did seated side raises
Wu: 15x8
Ws: 20x13ff, 20x13ff, 20x13ff
N: LW 20x13/12/11..
Kneeling pushdowns- (75s rest)
Wu: 60x8, 70x6
Ws: 85x14ff, 85x13ff, 85x13ff
N: LW 85x13/12/12..
Pec deck
Wu: 120x8
Ws: 140x15ff, 160x12ff, 160x11ff
N: 2w ago 140x13/12/11 LW 160x12/11/10..
Ab wheel x75
PM boxing ->
j/r @15:00- 1k reps
s/b @10:00- focus on footwork no punches
Heavybag @7:00- bare knuckle work do these once every few weeks. If I fight at work it’s gud not to get used to gloves everytime but only do it for the feel due to injury prevention.
W25 Bulk:
Macros- 3,843 calories
219p/465c/123f/55 fiber
468 chol/ 4164 sod
- Little increase and I’m going to stay at these calories for 2 weeks probs
- This next week I’m going to take majority of the week off from lifting due to hectic work schedule. Ill lift 3x and try to box everyday to keep up with the steps.
- I remember last time I did close to 4k calories a day it was so much food I was so tired of eating but now it feels like 2800 calories I’m so used to all of it. Crazy.
Legs / 170.6 lbs
- Goal is to workout this wk Mon, Wed, Fri
- Was going to go like 5x and have a deload wk but I rather do it like this and have decent gym sessions with sizable off days prob not much a diff than 50-60% 5x/week going 80% 3x/wk.
- Mon chest, Wed back, Fri legs
LP- (180s rest)
Wu: 90x10, 140x8, 180x6, 230x6, 270x6, 320x6
Ws: 360x14ff, 380x8 stopped cuz moving up, 390x10ff, 390x10ff
N: LW 360x13, 380x10/10.. real solid today
Plate Lunges
90x13f, 90x13ff, 90x13ff
N: LW 90x13/12/11..
Prone leg curls
Wu: 75x6, 105x6, 120x6
Ws: 135x11f, 135x11ff, 135x10ff
N: LW 135x10/10/10..
LE- (75s)
Wu: 100x6, 130x6, 145x6, 160x6, 175x6, 190x6
Ws: 205x13f, 205x12ff, 205x11ff
N: LW 190x16/15/12.. went up, pretty solid.
Glute machine
Wu: 55x6, 70x6, 85x6
Ws: 100x10f, 100x10ff, 100x10ff
N: LW 85x10/10/10..
RDL- (75s)
Wu: 95x10, 115x6
Ws: 135x15f, 135x15f, 135x15ff
N: LW 135x13/12/11.. solid
Ab roller x75
Boxing PM ->
j/r 1k reps gym closed early so that’s all I had time for
Chest / 170.4 lbs
- Blizzard yesterday and glad the gym is open today. Can’t wait till it’s Sunday again and I’m off of work, gonna be a long week.
- Light volume today and light volume for this whole week.
Supine press- (120s rest)
Wu: 90x15, 180x8, 230x6, 270x3
Ws: 290x10f, 290x7ff+1+1d, 290x6ff+1ff
N: 2w ago 290x9, 300x6+1, 300x5+1..LW 290x10f, 300x6+1+1d, 300x5+1+1d.. FK ALL HELL PISSED AF 3rd SET I FAILED ON MY 7th REP I HAD IT GRINDER HALF WAY BUT I WAS PUSHING then lack of oxygen made me give in smhhhhh.. every rep is super important when ur tapped out strength wise sigh.. I really want to get 3 plates + quarter eventually, right now it’s 3 plates + 10’s for 290 lbs.
Incline- (120s rest)
Wu: 135x5, 185x5
Ws: 205x5 EASY NOW IM AMPED UP and striking while the iron is hot MOVE UP PUSSAY LEZ GO, fk it 225 I’m pissed as fk still legggooo.. 225x3ff GRINDER, 225x3ff GRINDER AF used my anger to get that sht up,
N: LW 205x5/5/5.. turned into a nut case working out lmfaoo going up 20 lbs randomly is fkn absurd.
Skullcrushers- (90s rest)
60x25, 60x25ff, 60x20ff grinder
N: LW 60x25/24ff/23ff.. less total reps this week but a much better pump feel it more and that’s all I care about. Okay now I’m much calmer lmao.
Kneeling pushdowns- (75s rest)
Wu: 60x8, 70x6
Ws: 85x15, 100x
N: LW 85x13/12/12..
PM boxing ->
j/r @18:45- 1k reps
Heavy bag @7:00
Yikes managed to moderately pull my upper back muscle near my lat while boxing. It’s throbbing real bad and hurts when I breathe deeply. Might have to take 7 days off, hope not :(
Aightttt im back. Finally back. Had my lat that felt like it tore (obv it didn’t) and I got bit by a dog on my inner hand which was very challenging to heal. All in all I took 3 weeks off and then I really didn’t wanna train hard after that. There’s something about avoiding the gym for more than a week that makes it incredibly gut wrenching to come back. It isn’t the motions of going there, it’s the pain tolerance. Once you are in the groove you are used to breaking down the muscle and increase your stamina/ pain tolerance and once you get used to the gud life it sucks coming back. Quite obnoxious.
Anyways I focused on boxing a bit and mixed with less intense gym sessions and 3 weeks off or so made a formula for losing a lot of muscle mass. So I hung up the gloves for now and I am back going hardcore to the gym. I weigh 174.0 lbs eating 3600 calories doing 6000 steps a day with zero cardio. My current goal is to lose weight and gain my size back, little recomp action then figure it out from there. Week 1 3434 calories and 8000 steps a day/ gym 6x week abs 6x week and zero cardio.
Aight I gotta start logging again.. slowly getting it back.
End/ conclusion of w4 cut
3044 calories- 201p/380c/80f/49fi
9k avg steps + TM 0.75m x6 days
171.9 avg weight
Lift summaries
W1 cut lifts / W4 current lifts
Bench w legs on bench- 270x10/6/6–> 290x10/7/5+1
Incline smith press- 185x6/6/5+1 -> 185x7/6/5+1
Seated rows- 140x15/15/14 -> 180x15/14/13
3 prong lat pulldowns- 140x15/14/13 -> 180x10/9/8
Pulldown machine- 160x12/10/9 -> 175x14/ 190x10/10
BB rows- 135x14/13/12 -> 155x13/12/11
Leg press- 320x14f/ 330x12f/10f -> 380x13/ 400x10/9
RDLs- 95x15/15/14 -> 135x13/12/11
Leg extensions- 160x16/15/13 -> 190x20/ 205x10/9ff
This past week I maintained my weight but shoulders getting more broad and waist is shrinking. Strength has also tremendously spiked up. It’s really strange bc I took like 2-3 weeks off totally from the gym and now I’m stronger at 172 lbs than I was at 175/176 lbs at the peak of my bulk. Don’t understand it but regardless it’s great progress.
This was my first back workout of my life that after my first 2 exercises I felt like I needed to puke. Felt like I used every bit of energy to get those reps up. This is a good break thru bc I always like my whole life hated working out my back and now I feel like I’m enjoying it.
Back workout
Seated rows
180x15, 200x10, 200x10, 200x9ff
LW (Last week): 180x12/11/10ff
3 prong lp (lat pulldown)
180x10, 180x9, 180x9ff
LW: 180x10/9/8ff
Pulldown machine
175x12, 175x10, 175x9ff
LW: 175x14/13/12ff
BB Rows
185x8, 185x8, 185x7ff
LW: 155x13/12/11ff
DB Rows
70x13, 70x12, 70x11ff
LW: 70x13/12/11ff
BB Curls
60x15, 60x14, 60x13ff
LW: 60x14/13/12ff
Ab roller x62
TM 0.50m @6.5
4/7/26- 171.6 lbs
Legs
Leg press
Wu: 90x6, 180x6, 230x5, 270x5, 320x5, 360x5
Ws: 380x14ff, 410x10ff, 410x9ff
Lunges
60x45ff, 60x42ff, 60x40ff
Prone curls
135x12ff, 135x11ff, 135x10ff
RDLs
135x15ff, 135x14ff, 135x13ff
Leg extensions
205x15ff, 205x15ff, 205x14ff
Leg kick machine
85x13ff, 85x12ff, 85x11ff
Ab roller x62
TM 1m @6.5
Yea my back is fk’d gotta keep the reps on the higher end and have back support. It’s not with the barbell it’s a bench press machine called supine press or some sht like dat
4/8/26- 171.4 lbs
Back
Seated rows
180x15
200x11
200x10
200x9
3 prong lat pulldowns
180x10
180x10
180x8
Pulldown machine
190x9
190x9
190x8
BB rows
185x10
185x9
185x8
DB rows
70x15
70x14
70x13
BB curls
60x16
60x15
60x14
Ab roller x63
TM @6.3
4/9/26- 172.0 lbs
Chest
Bench w legs on bench
270x12
280x8
280x7
Incline bench
185x8
195x6
195x5
DB shoulder press standing
40x13
40x12
40x11
Skullcrushers
60x26
60x24
60x22
Duel cables behind bk raises
20x12
20x11
20x10
Kneeling down push downs
100x10
100x9
100x8
N: these were heavy as shtttt
Peck deck
140x17
140x16
140x15
TM @6.5
Yea my back is fk’d gotta keep the reps on the higher end and have back support. It’s not with the barbell it’s a bench press machine called supine press or some sht like dat
Lmaooo thought it was flat bench
4/10/26- 171.2 lbs
Legs
- Feeling gud today but chest day yesterday was totally out of it felt like sleeping the whole day thought I was getting sick, luckily not.
Leg press (180s rest)
Wu: 90x6, 180x6, 230x6, 270x5, 320x5, 360x5
Ws: 410x11ff, 410x10ff, 410x9ff
LW: 380x14, 410x10, 410x10ff
N: Meh not bad not gud.. last set did 4 min rest opposed to 180s cuz fatigued as hell. Inner quads feeling it.
Lunges (90s-120s)
60x46, 60x45, 60x42ff
LW: 60x45/42/40ff..
N: solid. Lots of blood pumping in quads. Most reps I’ve never done.
Prone leg curls (90s)
135x13, 135x12, 135x11ff
LW: 135x12/11/10ff..
N: Owwww sht kills.. too much rocking almost popped my back out. Second and third set slower better reps.
Leg kicks (75s)
85x15/14/13ff
LW: 85x13/12/11ff
Leg extensions (90s)
Wu: 145x5, 175x5, 190x5
Ws: 205x19, 205x15, 205x14ff
LW: 205x15/15/14ff
N: ripped dat sht leggoo.. LOTS OF BLOOD FLOWIN.
RDLs (75s)
155x12/11/10ff
LW: 135x15/14/13ff
N: sheeeshhh heavy affff I’m DONEZO
Ab roller x75
TM 1m @6.3
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Off day physique update
First thing in morning
170.4 lbs
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4/13/26
Chest
Bench w legs
270x10
270x9
270x9
Incline bench
195x7
195x6
195x6
Barbell shoulder press
115x8
115x7
115x7
Skullcrushers
60x27
60x25
60x22
DB side laterals
25x15
25x15
25x14
Pushdowns
85x15
100x10
100x10
Peck deck
140x18
140x16
140x15
Ab roller x72
TM 0.60 @6.5
