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|Post Name :||t3_aeo9gy|
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|Subreddit ID :||t5_2ys92|
The left picture is about two months into working out. I didn't have a shirtless picture from the very beginning due to a lack of self esteem.
I've been working out since the day I graduated from high school. I go to the gym seven days a week. Sometimes when I feel mentally exhausted I'll take a day off, once every three-four weeks. I started with a regular bodybuilding routine, focusing on 8-12 rep ranges. I was never a fan of the PPL routine because I felt it limited how much I worked my shoulders, so I did my own split of Chest/Triceps, Back/Biceps, Shoulders/Abs, Legs.
My diet would primarily revolve around IFFYM. In the past year I found a lot of success in eating an excess amount of protein. (I weigh 180 lb, so I try and do 230-250g a day) This allowed me to feel fuller and maintain a good majority of my muscle mass during last years cut.
I'm currently in my lean bulk right now that's why I've got a little bit of flab in the current picture. Since August, I took a curiosity into calisthenics and that helped my abs develop better than ever before. For 2019, I'm planning on focusing even more on calisthenics as my primary exercises while adding regular bodybuilding exercises as accessories to maintain an aesthetic physique.
The weight difference is nothing major, I believe it's because I replaced all the weight I was carrying before with muscle. You can't see them in the first picture but my legs are quite large from playing sports as a kid but they were never really muscular. Over the years, I replaced that fat with muscle. Ultimately keeping the same weight.
Did you get the majority of your protein intake from whole foods rather taking shakes? Good job bro.
You’re right. I just don’t deadlift to be honest. I had issue developing the muscle memory for the proper form from the very beginning and just found the exercise boring. I tested out a PR a few months ago, injured my back and just stopped doing it again lol. I prefer weighted pull ups or heavy rows for back gains haha
You’re going to develop some serious weakness in your spinal erectors and glutes imo.
Try sumo deads at most, but at the very least you should be doing barbell glute bridges.
No girl had a fetish for dorito shaped boys with flat butts.
It’s all good lol. The spiral rectors I’m unsure about but I tend to hip thrust on a regular basis to develop a nice thicc booty.
Wanna see how thicc, solid, tight you can get.
You can do hyperextensions too, those are good. Nordic hamstring curls are good too.
If you have a hex/trap bar, that would be useful too. You'd have a lot more options in set up to keep the back straight and most studies say that it has approximately the same muscle use as barbell deadlifts
How did you get your bench so high? Did u ever plateau?
Thank you! I plateau’d constantly. Out of frustration, I would stop benching for a few months and focus more on heavy cable flies, dumbbells, weighted dips etc. During those times when I stopped benching I’d try and work on my shoulder and triceps strength. I figure that’s what worked. I also found great success in engaging my core in all exercises, which was developed from calisthenics training.
Great thanks for the advice! Also love the All Might reference
15lb on a scale but lookin like double that in muscle.
Sick work. And sick new face sticker. MHA gets me hyped whenever im not feeling like working out =D
I’m a huuge weeb. Anime has been my mental motivation since day one. It has become a pre workout ritual to watch a couple scenes/anime asmv/anime amv on YouTube to hype me up before the gym.
completely get it... also completely agree.
Who hasnt wanted to be jacked since they watched DBZ in elementary school?
All Might is seriously the best at workout motivation though.
Jesus man. This is great progress! :)
Great progress man, very motivational! Are the stats listed your one rep max's for each lift? I assume they are.
Also,what do your working sets look like for your bench, squat and deadlift? Like the rep range, and weight.
Keep up the good work!
Yup, they’re the one rep max. My working sets for bench/squat tend to be more strength focused so 5x5 at around 255lb bench and 365 squat. I don’t like to deadlift due to injury and frankly just the exercise is boring, so when I deadlifted months ago just to see my max PR. I would do 1-3 reps until I found the max.
Thanks for the information. That gives me some perspective!
How did you progress? Did you just use linear progression this whole time?
Oh absolutely not. I have a subconscious struggle with performing the exact same routine for anything. I could never play sports for a long time because they became repetitive. (I played a good amount of sports) In turn, I would end up always trying to “shock” the muscles. Whether it would be focusing entirely on strength one chest day, then the next it would be a crazy amount of reps. Due to this my 1 rep PRs would always plateau for a few months but when I’d come back and try for a new PR I’d just do something dumb like add 20lb and manage to push through it.
I heard a saying from Calum Von Moger once regards to bodybuilding. “There’s more than one road to the same destination.”
Just wondering what you do for shoulders? And what your over head press max is
Looking great man
Thank you. I do tons - tons of work for shoulders on average. 3x10 lateral raises every day. (It adds up end of the week) OHP Max is 165lb for 1 rep. I like to change up my primary pressing exercises. Currently I’m doing 3 pushing exercises - Handstand push ups, Seated dumbbell shoulder press and standing behind the neck OHP. 5 drop sets of lateral raises - 25lb x 15, 20lb x 12, 15 x 10 Then heavy face pulls, super setted with dumbbell rear delt raises.
I usually watch different fitness you tubers and see if I can find any new shoulder exercises to spice it up.
Mirin the traps bro! I'm surprised yours are so big considering you said you don't DL. What do you do for them?
Genetics for this one. I don’t do any trap work. I find a lot of activation in my traps for lateral raises when I’m reaching exhaustion.
Ugh, I hate you... just kidding man. Literally half of my back workout consists of face-pulls, shrugs, upright rows, and deads specifically to bulk up my traps and they are nowhere near as impressive as yours. I'm a simple man, I just want some super-sayan traps, goddamnit lol!!!
Holy moly man, that’s some dedication. Keep at it, I believe they’ll grow! Try maybe throwing in some sets everyday. Like I try and do calves every single day at least 5 sets for them to grow, found slow success! It’s only a few sets a day but at the end of the week you’ve done over 100 reps.
For sure. That's a really good point, never thought about it like that. Thanks for the advice!!!