My 8 Month Transformation [PICS]

Dont do 1 RMs,

squat - 180x8 - only 3 weeks of leg training tho
bench - 185x10

No deads since i snapped my lower back few months ago

 

great transform, i am a ufc fighter and an army ranger, and i have a guide which is probably near the same, i say you give it away free.. due to the obesity level in the world.

you look great man. i am a bit bigger i am about 190 5% bf and my weight exceeds a little more, but either way, you have a great tone, just need more bulk


Gratz on the transformation great job!

 

1RM is useless, unless you are comp lifting, it does nothing for your weight/body.

 

Lol this, especially for small jointed people like me it could just mean risking unnecessary injury for a lil more strength gain

 

LOL, I highly doubt everything that you said.

1RM is not useless, did I say it had anything to do with your weight and body? Some people like to just know what they can do.

Learn proper form and maybe you won't hurt yourself.

My first post was just being nice. Obvious noob gains.

 

I have scoliosis and have snapped my back before even with proper form so i don't ever go below 5 reps now. Also, I'm aiming for hypertrophy rather than strength gains so i see no point in trying 1 RMs especially just to spit off numbers to others online who do the same for an ego boost. I don't really mind 'noob gains' or not, I'm progressing with every workout in some way or the other, be it how much weight i can put up for reps or how much weight i've put on every week. I plan on keeping this thread alive for a few years from now, then you can judge whether everything's just 'noob gains'.

 

LOL Good luck on your 2012 goals bud. I'm done here.

 

Good luck on your no avi, no pic, jelly as fuk red insect goals of 2012 you phaggot

 

Overall size increase + legs exploding on my new routine. This routine guarantees CRAZY gains if followed right, can't believe the size diff since 2 weeks ago. In another 6 months i guess i'd hit the sweet spot for aesthetics!

 

I envy what you've done here, totally have random collages of my muscle gains in my pics folder but haven't thought of sorting them out and posting them for peoples feedback. Keep going! Make sure to have your daily amount of veggies too as they're vital!

 

wow nice transformation:d

 

Wow, keep up the good work. Would you mind posting your routine? I'm interested to see what it is. Definitely keep the thread running.

 

Current 4 day bulking split:

Day 1 - Chest/Tris

Incline BB bench, 4 sets, 8-12 reps
Incline DB bench, 4 sets, 8-12 reps
Flat DB bench, 4 sets, 8-12 reps
Cable crossovers, 3 sets, 12 reps

Cable pushdowns, 3 sets, 12 reps
Skullcrushers, 3 sets, 10 reps
Cable overhead extensions, 3 sets, 10 reps

Day 2 - Back/Bis

Pullups (Add weights after each set), 3 sets, 8-12 reps
Seated rows, 4 sets, 12 reps
Lat pulldowns, 4 sets, 10 reps
Reverse grip pulldowns, 4 sets, 10 reps
Seated row machine, 4 sets, 10 reps

Preacher machine curls, 3 sets, 12 reps
Hammer curls, 3 sets, 12 reps
DB curls, 3 sets, 12 reps

Day 3 - Shoulder/Tris

Superset:
(DB front raise, 3 sets, 12 reps
DB lateral raise, 3 sets, 12 reps)

DB lateral raise, 3 sets, 12 reps
BB military press, 3 sets, 8-12 reps
DB shoulder press, 3 sets, 8-12 reps

Cable pushdown, 3 sets, 8-10 reps
Skullcrushers, 3 sets, 8-10 reps
Cable overhead extension, 3 sets, 8-10 reps

DB Shrugs, 3 sets, 12 reps

Day 4 - Legs

Squats, 5 sets, 8-12 reps
Leg press, 5 sets, 8-12 reps
Leg curl, 4 sets, 8-12 reps
Leg extension, 4 sets, 8-12 reps
Weighted calf raises, 3 sets, 20 reps

Day 5 - OFF

Days 6 and 7 i repeat any of the muscle groups which i find lagging.
If you're looking for a better midsection repeat Day 1 (Chest/Tris) and Day 2 (back/bis)
If you're looking for better arms repeat Day 2 (Back/Bis) and Day 3 (Shoulder/Tris)
If you're looking for better overall size, do the chest/back split combined on day 6 and repeat day 4 (legs) on day 7.
Don't go as heavy on repeat days, try to focus on hypertrophy since your CNS will already be battered from the first 3 days.

* Always progress after each set. Increase the weight that you're pushing/pulling.
* Keep a set or two to warmup with lighter weights. You don't want to injure yourself.
* NEVER lockout (extend elbows), keep constant tension on the muscle.
* When performing pushdowns or curls, hands should be in front of your hips not on the sides in the beginning of the movement.
* Skullcrushers should be done all the way to the back of your head, do not stop at the forehead.
*Diet should be in check throughout the week or you won't have the energy to push yourself with this routine!

No deadlifts in this routine since my lower back's still not the same since i snapped it a while ago. You could add it to your back and leg days if you like tho. This routine has got me great overall progress in just 3 weeks of doing it. Recommended for everyone bulking and focusing on hypertrophy c:

 

I followed the above routine for 3 weeks focusing on arms, and they're 15's now, cold flexed Gonna switch the focus to shoulders now and report back in another 3 weeks. Take care brahs!

 

nice proggy o;O,, i'm training for 3 years now and not even that lol

 

Damn dude. x_x Nice job lol.

 

Was sick this past week. Weather change's screwing everyone really. Don't forget to get your micronutrients!

 

awesome, to think was all skin and bone now actually have a upper body looking well, keep it up

 

impressive man,on your rest days what sort of food do you eat?