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

4/14/26- 172.0 lbs
Legs

- Slept like sht feel like sht. It happens. I’m here and getting thru it.

Leg press (180s rest)
Wu: 90x6, 180x6, 270x5, 320x5, 360x3
Ws: 380x15ff, 410x11ff, 410x10ff
LW: 380x14, 410x10, 410x9ff
N: Meh not bad

Lunges (90s-120s)
60x48, 60x46, 60x42ff
LW: 60x45/42/40ff..
N: Solid. More than I expected.

Prone leg curls (90s)
135x13, 135x12, 135x11ff
LW: 135x13/12/11ff

Leg kicks (75s)
85x15/14/13ff
LW: 85x13/12/11ff

Leg extensions (90s)
Wu: 145x5, 175x5, 190x5
Ws: 205x20, 220x11, 220x10ff
LW: 205x19/15/14..
N: RIPPED IT.. dear fkn lawdddd that 220 is a BRICK HOUSE..

RDLs (75s)
Wu: 135x5
Ws: 155x14/13/12tf
LW: 155x12/11/10ff
N: sheeeshhh EXHAUSTED.. time for a nap

Ab roller x75
TM 1m @6.3

Back/ 171.0 lbs
Seated Rows (90s)
Wu: 140x6, 160x6
Ws: 180x15ff, 200x10ff, 200x10ff
N: LW 180x12/11/10.. gud sht, exhausted by end..

LP: 3 Prong (75s)
Wu: 160x6 too lite..
Ws: 180x10, 180x10, 180x9ff
N: LW 160x13/11/10.. EXHAUSED Fwarkkk

Pulldown machine (75s)
Wu: None
Ws: 160x14, 160x13, 160x12ff
N: LW 160x10/9/9ff..

BB Rows (90s)
Wu: 135x6
Ws: 155x13, 155x12, 155x12ff
N: LW 155x12/11/10ff..

DB Rows (60s)
Wu: None
Ws: 65x15, 70x10, 70x10ff
N: LW 65x11/10/10ff.. felt easy today so went up..

Traps (60s)
Wu: 135x6
Ws: 185x13, 185x12, 185x12ff
N: LW

Curls (60s)
Wu: None
Ws: 60x14, 60x13, 60x13ff
N: LW

Ab roller x73
TM 1m @6.3

Chest/ 4-16-26 @171.4 lbs
- My waist shrank since I started cutting at 174 lbs went down to 170 lbs to the dot and now my legs and shoulders are gaining some size. I’m cool gaining some weight now. I got plenty of time b4 summer and I’m lean-ish so idgaf and I enjoy my meal plan at around 3150 calories.

Supine press- (120s rest)
Wu: 90x15, 180x8, 230x6, 270x6
Ws: 290x11ff, 300x7+2ff,
N: LW 290x9/7/5+1.. ripped 11 that’s really gud moving up leggooooo

Incline- (120s rest)
Wu: 135x6, 185x4
Ws: 195x6, 195x6, 195x5+1ff
N: LW 185x6/6/5..

Skullcrushers- (90s rest)
60x28, 60x26, 60x
N: LW 60x24/20/19.. ripped this sht blew it out of the water wtf is goin on lol

Smith SP
Wu: 95x6
Ws: 95x10ff, 105x8ff, 105x7ff
N: LW 95x10/9/8..

Kneeling pushdowns- (75s rest)
Wu: 60x8, 70x6, 85x8
Ws: 100x10, 100x9, 100x8ff
N: LW 85x11/10/10.. 100’s are BRICK HOUSE CITY got me more exhausted than shoulder press.. crazyyy

Duel cable raises
Wu: 15x6
Ws: 20x13ff, 20x10ff, 20x9ff
N: LW 20x12/11/10..

Pec deck
Wu: 120x6, 140x6
Ws: 140x15, 140x14, 140x13ff
N: LW 140x15, 160x12/10ff..

Not enough time ab wheel
TM 1.0m @6.3

Legs/ 4-17-26 @172.2 lbs

- BodyWeight is skyrocking up sigh..
- Leg press extra few reps really had to push myself. Syxk’d hard but felt gud when it was finally done.

Leg press (180s rest)
Wu: 90x6, 180x6, 270x6, 320x5, 360x5
Ws: 410x11ff, 410x11ff, 410x10ff
LW: 410x11ff, 410x10ff, 410x9ff..
N: Meh we’ll take it.. small improvement

Lunges (120s)
60x46, 60x46, 60x43
LW: 60x46/45/42..
N: Tough sht today. Squeezed few extras after shotty first set

Prone leg curls (90s)
135x13, 135x12, 135x11ff
LW: 135x13/12/11..
N:

Leg kicks (75s)
85x15/14/13ff
LW: 85x13/12/11ff

Leg extensions (90s)
Wu: 145x5, 175x5, 190x5
Ws: 205x20, 205x16, 205x15
LW: 205x19/15/14..
N: ripped 20 finally!! Leggooo

RDLs (75s)
Wu: 135x6
Ws: 155x13, 155x12, 155x11ff
LW: 155x12/11/10ff..
N: This sux’d today

No ab roller
TM 1.10m @6.3

4-26-26 (Sun)
- Alrighttt update time. So since this past post on April 5th I’ve been the same exact weight (171.2 lbs). First time this has happened in a cut HOWEVER my waist has significantly shrank AND my shoulders got a tad more broad. I’m going to cut weight until Memorial Day weekend so got another 4-5 weeks then recomping. The thing is I don’t care about being ultra lean anymore I only care about progressing and gaining more muscle mass/ LBM. Once I push my body to the limit it’s creatine go time, can’t wait.

- Just to give a comparison left pic is 164.4 lbs my last cut and right pic is yesterday at 171.2 lbs. lowest I think I’ll be this cut is 166.0 lbs and I’ll do another one then.

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Legs/ 4-28-26 @171.2 lbs

Leg press (180s rest)
Wu: 90x6, 180x6, 230x5, 270x5, 320x5, 360x5
Ws: 410x12/12/11ff
LW: 410x11/11/10..
N: Meh we’ll take it.. small improvement

Lunges (120s)
60x48/46/44ff
LW: 60x46/45/42..
N: Not bad

Prone leg curls (90s)
Wu: 90x8, 120x6
Ws: 135x14/13/11ff
LW: 135x13/12/11..
N: Good squeeze today, last week was too much rocking.. bit lightheaded

Leg kicks (75s)
85x15/14/13ff
LW: 85x13/12/11ff

Leg extensions (90s)
Wu: 145x5, 160x5, 190x5
Ws: 205x22/16/15ff
LW: 205x20/16/15..
N: Okay okay..

RDLs (75s)
Wu: 135x6
Ws: 155x13/12/11ff
LW: 155x13/12/11ff
N:

No ab roller
TM 0.5m @6.4

So this week I’m altering my exercises to target more muscle growth and will stick to the same exercises likely for a year straight with overload progression

I am going from 6x/week workouts down to 4x/week or 5x/week MAX to get bigger and maximize the recovery process. Doing all of these combined will begin BREAKING THE CYCLE. Time to GROW while cutting. It’s happening.

4/29/26
Took today off. My hamstrings, pecs, and shoulders are pretty sore. First time I can remember my pecs ever being sore, this is a good sign. I’m going to also try to alter my leg workouts for more intensity and volume- my hams always get sore but quads haven’t been sore in months.

I’m going to do 2 on 1 off 3 on 1 off routine for the gym. I’ve heard ppl doing 5 on 2 off but that obviously isn’t ideal for muscle growth and stimulation it’s just pure laziness.

My off days I eat around 400-500 less calories and do cardio so I don’t have to do much cardio’s after my gym sessions so I can focus more on breaking down the muscle and keeping the intensity.

Back/ 4-30-26 @171.2 lbs
- Adding a rest day in helped me get stronger. Now I realize I’ve been overtraining. Yea rich it’s a real thing..

Seated Rows (90s)
Wu: 140x6, 160x6
Ws: 200x12/11/10ff
N: LW 180x15/10/10ff.. gud sht, exhausted by end..

LP: 3 Prong (75s)
Wu: 160x6
Ws: 180x12/11/10ff
N: LW 180x10/10/9ff.. extremely exhausted last set was THE ONE.

Pulldown machine (75s)
Wu: None
Ws: 160x14, 175x10/9ff
N: LW 160x14/13/12ff..

Bench lat stretch thingys
Wu: 50x6
Ws: 60x13/12/12ff
N: LW

BB Rows (90s)
Wu: 135x6, 155x8
Ws: 175x10/10/9ff
N: LW 155x13/12/12..

DB Rows (60s)
Wu: 70x6
Ws: 75x12/11/10ff
N: LW 65x15/70x10/10.. gud increase felt gud stretch

Curls (60s)
Wu: None
Ws: 60x13/12/11ff
N: LW 60x14/13/13ff.. totally gassed

Ab roller x50
TM 0.5m @6.4

Legs/ 5-1-26 @170.0

Leg press (180s rest)
Wu: 90x10, 180x8, 270x5, 320x4, 360x4
Ws: 410x14 LFG, 430x10, 430x10ff
LW: 410x11/11/10ff
N: +3 reps on first working set UP THE WEIGHT LFG.. I knew 430 would be a huge increase but I was feeling gud and up for the challenge, 10 reps at that weight is really
Fkn solid and v taxing on the central nervous system. Time to grow!!

Lunges (120s)
60x50/47/45
LW: 60x46/46/43..
N: Tough sht today.. first time getting 50 reps LFG

Prone leg curls (90s)
Wu: 90x10
Ws: 135x14/13/12ff
LW: 135x13/12/11..
N: Weight getting easier, no rocking at all and higher squeeze at top.

Leg kicks (75s)
85x15/14/13ff
LW: 85x13/12/11ff

Leg extensions (90s)
Wu: 145x5, 175x5, 205x10
Ws: 220x13/12/11ff
N: LW: 205x20/16/15.. first time getting 220 heavyyy fkn weighttttt

RDLs (75s)
Wu: 135x6
Ws: 155x13, 155x12, 155x11ff
LW: 155x13/12/11ff..
N:

No ab roller
TM none

Back/shoulders/traps
5-3-26 @170.0 lbs

Bench lat stretch thingys
Wu: 50x6
Ws: 60x15, 70x12/12/12ff
LW: 60x13/12/12ff..

LP: 3 Prong (75s)
Wu: 140x5
Ws: 160x10/10/9ff - slow and steady
LW:

DB Shoulder press
Wu: 40x5
Ws: 50x13/12/8
N: I did 100% full motion and it felt like a lot of pressure on my front delt right arm NEVER EVER would do full range. Last rep felt like my right front delt was gonna pop LOTS of pain so just stopped b4 something stupid happened. Im pretty gud at pushing past the pain until failure but this was a different type of pain more of a discomfort. Gonna be careful knowing this.

Traps
Wu: 135x10, 225x10
Ws: 245x13/12/12ff
LW:

Rear delt machine
140x13/12/12ff

Ab roller x
TM 0.5m @6.4

I was pretty sore today I was gonna take today off but I always need Sundays off to meal prep and do other sht. It’s my only day off from work. I was so tired at work today that I knew I should have taken off lol. Not sure what’s goin on wit my body but I am only working out 5x/week now. My body feels broken and utilizing all the extra days off and in turn gaining strength while losing some weight.

I had the system wrong this whole time. Now when I work out with a lot of intensity I do the workout and can’t do any more volume. Whereas I used to always want to do more. My total weekly gym time has decreased significantly but the training is much more efficient. My goal isn’t to lose a lot of weight, it’s to do a proper cut and bulk cycle and see where I’m at. My last bulk was too messy.

5-3-26 Sunday
- Weight @169.0 lbs

Week 8 concluded
- Avg weight @170.6
- 2833 calories
- 9k steps
- Ran 5 miles

Week 9 will be 2697 cals + 9500 steps +
6- 6.5 total miles..

Today my lats and triceps are super sore. Wen I’m at work I normally do 200 push ups during my break cuz I’m bored but a few days ago I didn’t realize I did them close grip and annihilated my triceps so bad it gave me DOMs. That’s why my sat workout of shoulders/back was awful. Lesson learned lol.

Also at work I got sent to a new wing. Worst wing in the institution because it’s the new intake wing. Just totally off of the hook straight hood. They asked me to work their full time as an incentive to know where I’ll be everyday. That’s not much of an incentive but I smiled and said it’s chaos there? I’m down. Days like today (my only off days) I need totally off from the gym and everything to recover mentally and physically. Just chill, eat my meal plan and play poker. Otherwise I become a mental case at work lol.

Chest/ 5-4-26 @170.2 lbs
- Next session I’m gonna focus more on the squeeze of the pecs. Even tho more total weight volume this chest session I felt more of a squeeze last time around. Think it was an intensity issue perhaps. Next sesh will b better.

Supine press- (120s rest)
Wu: 90x15, 180x8, 230x5, 270x8, 290x5
Ws: 320x5/5/5
LW: 320x6/5/4ff..

Incline- (120s rest)
Wu: 135x6, 185x5, 195x6
Ws: 225x4/3/3ff + 185x10ff
LW 225x3/3/2.5ff

Skullcrushers- (90s rest)
60x28/25/20ff
LW: 60x27/23/20

DB flat PEC ISO
60x10/8/8ff
LW: 60x8/8/8ff

Kneeling pushdowns- (75s rest)
Wu: 60x8, 70x6, 85x8
Ws: 100x10/10/9ff +85x10
LW: 100x10/9/8ff

Yates cable flys
20x13/13/12ff
LW: 20x13/11/10ff

Duel cable raises
Wu: 15x6
Ws: 20x12/12/10ff
LW: 20x10/10/9ff

Ab roller x70
TM 0.6m @6.5

Legs/ 5-5-26 @169.6 lbs
- Really gud session today
- Recovery day tomorrow thank god. It’s weird to finally look forward to my off days lol I thought I’d never see this day.

Leg press (180s rest)
Wu: 90x5, 180x5, 270x4, 320x4, 360x4
Ws: 410x13/12/11ff
LW: 410x14/10/9ff
N: Yup so last few weeks were gud strength wise but they lacked intensity. Today hit the sweet spot. Haven’t felt my quads tingle like this in a hot min. Intensity + heavy lifting until failure is the sweet spot. Leggooo. I had to take a 6 min break b4 lunges just for fatigue to wear off. Dorian wud be disappointed lol.

Lunges (120s)
60x50/48/46ff
LW: 60x50/47/45
N:

Prone leg curls (90s)
Wu: 90x10
Ws: 135x15/14/13ff
LW: 135x14/13/12ff..
N:

Leg kicks (75s)
Wu: 70x13/12/12ff
LW: None..
N:

Leg extensions (90s)
Wu: 145x5, 175x5, 205x5
Ws: 220x15/13/11ff
LW: 220x13/12/11ff..
N: last 2 sets from hell lol both my feet were shaking on last set. Big WIN.

RDLs (75s)
Wu: 135x6
Ws: 155x
LW: 155x13/12/11ff..
N:

Ab roller x40
TM 0.6m @6.4

Back/ 5-7-26 @169.0 lbs

Seated Rows (90s)
Wu: 140x8, 160x4, 180x4
Ws: 200x14 LFG, 220x9ff, 220x9ff
LW: 200x12/11/10ff..
N: Big jump.. time to move up second set leggooo. These rest days really helping my progress. While 220 was heavy as fk it’s part of the process.. 200 felt the same when I jumped up. Keep grindingggg.

LP: 3 Prong (75s)
Wu: 160x6
Ws: 180x12/12/11ff
LW: 180x12/11/10ff
N: Mehhhhhh if I had a good spotter wuda pushed past failure.. SAVED IT DOE told myself I cud still tack on total volume by doing 12/12/12 or 12/12/11 or 12/11/11..

Pulldown machine (75s)
Wu: None already warmed up..
Ws: 160x10, 175x10f, 175x10ff
LW: 175x10/10/9ff..

Bench lat stretch thingys
Wu: 60x8
Ws: 70x12/11/11ff
LW: 60x13/12/12ff..
N: Gud progress full range with 1-2 sec pause at FULL STRETCH..

DB Rows (60s)
Wu: 70x6
Ws: 70x11/10/10..
LW: 75x12/11/10ff..
N: Down in wt but bc I focused on the end squeeze hold for 2 sec and slow descend plus I’m gassed..

BB Traps (60s)
Wu: 135x5, 185x5
Ws: 245x14/13/12ff
LW:
N: Solid

Rear delt DB
20x12/11/10ff (30s rest)

Ab roller x60
TM 0.75m @6.4

One of the best back days I’ve had in a longgggg time. Numbers wise with my deficit it looks like bad-ish progress (175 lbs- 169 lbs) in 7 weeks but it’s so much more than that. I’m stronger at 169 than I was at 175 lbs and my waist shank a lot. I’m still keeping the intensity up and progressing, never ever done that on a cut in my life. I understand the process and since I’m currently single working evening shift I can prioritize sleep and rest days best for my lifting schedule. Once it’s summer it’s gonna be play time, out at the beach wit more off days from work but right now it’s grind time. I’ll chill in the summer prob only workout 3-4x/week jus maintain then go hard once Aug swings by to start the bulk.

This is gonna sound kinda dark lol but I keep sht 100. Once upon a time when I was about 25 I wasn’t self aware I used to go to the gym be-friend everybody and Lollygag my workouts like the regular gym bro. Now more than a decade later I like to cover myself up, I don’t want any attention nor any friends. I goto the gym for only one purpose- to create more tension on my selected muscle group than the previous week. I used to be in the gym around 2.5 hours during the time and now I only need 60 mins. In my own world, I zone everybody out. Yes, many ppl look up to me bc of my intense focus and tell me I’m strictly business but that’s how it has to be. When I’m done with my workout I don’t mind talking but my gym aura already scared ppl away and I’m okay with that. That’s how I like it now a days.

All I can say is this methodology WORKS. Less total time in the gym with efficient training and more rest days feels like a cheat code. How far will I go with the cut? Not sure but this week I only ran 2.4 miles lol and maintaining 169 lbs. I’m not going lower than 165 though. Hoping to keep my current strength for as long as possible. No update pics or anything until cut is finished. Can’t wait. I’m starting to get pretty hungry and lower in energy but still going strong.

Shoulders tris/ 5-8-26 @167.8 lbs

Standing DB seated press
Wu: 20x5, 30x5
Ws: 40x11/10/10ff
LW:

Kneeling behind neck smith press
Wu: 45x5
Ws: 95x11/10/10ff
LW:

Skullcrushers
Wu: None
Ws: 60x26/25/23ff
LW:

Pushdowns
Wu: None
Ws: 70x18/17/16ff
LW:

Seated lateral raises
Wu: 20x5
Ws: 30x13/12/11ff
LW:

Incline Smith
Wu: 135x6
Ws: 155x10/9/9ff + 135x8ff
LW:

DB flat PEC ISO
60x10/8/8ff
LW: 60x8/8/8ff

TM 0.75m @6.4

Slept like total ass last nite and since my legs are a bit sore I’m gonna do upper body 4x/week and legs 1x this week. For a while now I’ve been doing them twice a week but I think I’m gonna change that up. If I have a bad leg workout I’ll do it twice but if I have a good leg workout (like I should every week) there’s no reason to do it more than once IMO.

Wasn’t a fan of this shoulder workout I’m gonna make Fridays chest/shoulders day and focus on the squeeze.

Legs/ 5-9-26 @167.8

Leg press (3 mins rest)
Wu: 90x5, 180x5, 270x4, 320x4, 360x4
Ws: 410x12/12/11ff
LW: 410x13/12/11ff
N:

Lunges (2 mins)
60x50/49/47ff
LW: 60x50/48/46ff
N:

Prone leg curls (90s)
Wu: 90x10, 105x6
Ws: 135x1
LW: 135x15/14/13ff..
N:

Leg extensions (90s)
Wu: 145x5, 175x5, 205x5
Ws: 220x14 (weight raising my ass up too much LOWER WEIGHT 4 DA SQUZ).. 205x15, 205x12, 205x10 TOTAL FAILURE FK I FEEL LIKE PUKIN. I made myself feel the pain in this bc my leg press 3 sets were mediocre I was still waking up and didn’t even shake until I did lunges..
LW: 220x15/13/11ff
N:

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

RDLs (90s)
Wu: 135x6
Ws: 155x13/12/12ff
LW: 155x13/12/11ff..
N:

Ab roller x40
TM 0.6m @6.4

Chest/ 5-11-26 @169.0

Supine press- (120s rest)
Wu: 90x8, 180x5, 230x5, 270x5, 290x4
Ws: 320x5, 320x4+1, 320x4+1ff, 270x7ff
LW: 320x5/4/4..

Incline- (120s rest)
Wu: 135x6, 185x5, 195x6
Ws: 205x4, 195x5, 195x4+1, 185x7, 185x5ff
LW 225x4/3/3ff + 185x10ff..

Skullcrushers- (90s rest)
60x27/25/22ff
LW: 60x28/25/20..

DB flat PEC ISO
60x13/13/12ff
LW: 60x10/8/8ff..

Kneeling pushdowns- (75s rest)
Wu: 60x8, 70x6, 85x8
Ws: 100x10
LW: 100x10/10/9 +85x10..

Seated lateral raises
Wu: 20x6
Ws: 25x16/15/14ff
LW:

Yates cable flys
20x1
LW: 20x13/13/12ff

Ab roller x70
TM 0.6m @6.4

5/12/26
Work made me come in early to do defensive tactics training so took today off. Did a mid day run roughly 2.5 miles run outside just to get in my steps.

Legs/ 5-13-26 @167.8

Leg press (3 mins rest)
Wu: 90x5, 180x5, 270x4, 320x4
Ws: 380x15ff, 410x12ff, 410x11ff
LW: 410x12/12/11ff..
N: Tired today and terrible mental strength today except for last set that was a good set. I’ll take wat I can get today..

Lunges (2 mins)
Ws: 60x52/50/48ff
LW: 60x50/49/47ff..
N: really gud sets LFG

Prone leg curls (90s)
Wu: 90x10, 105x6, 120x6
Ws: 135x13/11 last set cuz lots of pressure on my right shin fkn weird as sht but bad pain..
LW: 135x15/14/13ff..
N:

Leg extensions (90s) - BACK Machine
Wu: 120x6, 135x6
Ws: 150x15/14/13ff
LW: 150x13/12/11ff
N: focus on right quad..

Leg extensions (90s) - Front Machine
Wu: 160x5
Ws: 205x15/12/11ff
LW: 220x15/13/11ff
N: focus on both quads equally (stop using all left leg too much stronger than right leg)

RDLs (90s) - lock 2 from bottom
Wu: 135x6
Ws: 155x10, 175x10ff, 175x10ff, 175x9ff
LW: 155x13/12/12ff..
N:

Leg kicks
Wu: 70x
LW: 70x13/13/13ff..
N:

Ab roller x
TM 0.6m @6.4

Back/ 5-14-26 @168.0 lbs

Seated Rows (90s)
Wu: 140x8, 160x4, 180x4
Ws: 220x10/10/9ff
LW: 200x14, 220x9/9ff..
N:

LP: 3 Prong (75s)
Wu: 160x6
Ws: 180x13/12/11ff (10.5)
LW: 180x12/12/11ff
N:

Pulldown machine (75s)
Wu: None already warmed up..
Ws: 160x13/12/11ff
LW: 175x10/10/9ff..

Bench lat stretch thingys
Wu: 60x8
Ws: 70x11/11/10ff
LW: 70x12/11/11ff..
N:

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

BB Traps (60s)
Wu: 135x5, 185x5
Ws: 245x13/12/11ff
LW: 245x14/13/12ff..
N:

Pec deck
Ws: 140x11/10ff
LW:
N:

Ab roller x0 - no energy
TM 0.75m @6.4
Walk