Whatsup brahs,
Exactly half a year ago I started my journey to a better lifestyle and body. Things did not come easy since I started of at a very low point in my life. Being a game addict and not even wanting to go outside made the beginning of my journey very tough. So as mentioned before I was a game addict, my nutrition was awful (beer, chips, snacks etc.). And I was 60kg (132lbs) way way way underweight.
As I started progressing my need to game started to disappear as well. I fell in love with the gains and loved the gym! Now 6 months later I live the lifestyle I desired half a year back. My nutrition is in check and I go to the gym 5 days a week. So to all you beginners who are struggling, just keep your mind on the task at hand! Results WILL come if you put the effort and dedication into it!
Weightlifting increases:
Bench: 20kg (bar only) - 100kg
Squat: 30kg - 120kg
Deadlift: 40kg - 150kg
Chest press dumbbells: 8kg - 40kg
Incline chest press dumbbells: 10kg - 40kg
Before and after pic:
Cutting pic:
Recent back pics:
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02-22-2013, 07:13 AM #1
6 Months Progress - Motivation for starters/ectos! - 132-173
Last edited by rvanwaas; 02-23-2013 at 03:12 PM.
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02-22-2013, 07:22 AM #2
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02-22-2013, 07:26 AM #3
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02-22-2013, 07:27 AM #4
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02-22-2013, 07:30 AM #5
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02-22-2013, 07:35 AM #6
I'm currently on a new routine but this is the routine I used for the biggest part of my transformation:
Mo:
Chest:
Benchpress/Dumbbell press 3 sets 6-8 reps
Incline dumbbell flies 3 sets 6-8 reps
Cable crossover 3 sets 6-8 reps
Triceps:
Skullcrushers 3 sets 6-8 reps
Tricep pressdown 3 sets 6-8 reps
Cable overhead extension 3 sets 6-8 reps
Calves:
Standing calf press 3 sets 20-25 reps
Seated calf press 3 sets 20-25 reps
Tue:
Back:
Dumbbell bent-over row 3 sets 6-8 reps
Wide grip pulldown 3 sets 6-8 reps
Straight arm pulldown 3 sets 6-8 reps
Biceps:
Barbell curl 3 sets 6-8 reps
Dumbbell incline curl 3 sets 6-8 reps
Preacher curl 3 sets 6-8 reps
Abs:
Hip thrust 3 sets 20-30 reps
Crunch 3 sets 20-30 reps
Oblique crunch 3 sets 20-30 reps
Thu:
Shoulders:
Dumbbell shoulder press 3 sets 6-8 reps
Dumbbell lateral raise 3 sets 6-8 reps
One-arm cable front raise 3 sets 6-8 reps
Dumbbell shrug 3 sets 6-8 reps
Calves:
Seated calf raise 3 sets 20-25 reps
Standing calf raise 3 sets 20-25 reps
Fri:
Legs:
Squat 3 sets 8-12 reps
One-leg leg press 3 sets 8-12 reps
Leg extension 3 sets 8-12 reps
Deadlift 3 sets 6-8 reps
Abs:
Hip thrust 3 sets 25-30 reps
Crunch 3 sets 25-30 reps
Plank 3 sets 1 min
Sorry for the long post, but I hope it helps!
For any questions just send me a PM and I'll be happy to answer ya'll
- Ruben
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02-22-2013, 07:45 AM #7anonymousGuest
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02-22-2013, 08:07 AM #8
That and when you first start lifting your body doesnt know how to properly and efficiently use your muscles to its full potential so your're not using 100% of its capabilities at first hence the fast gains in strength people normall experience.
Keep up the good work OP and dont let the plateus get to you cause you will hit one eventually and thats when you really gotta keep your motivation up!
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02-22-2013, 08:12 AM #9
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02-22-2013, 08:15 AM #10
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02-22-2013, 08:43 AM #11
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02-22-2013, 08:58 AM #12
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02-22-2013, 09:00 AM #13
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02-22-2013, 12:32 PM #16
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02-22-2013, 12:41 PM #17
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02-22-2013, 12:57 PM #18
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02-22-2013, 01:30 PM #19
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02-22-2013, 01:31 PM #20
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02-22-2013, 02:37 PM #21
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02-22-2013, 02:49 PM #22
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02-22-2013, 02:53 PM #23
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02-22-2013, 02:56 PM #24
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02-22-2013, 03:00 PM #25
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02-22-2013, 03:01 PM #26
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02-22-2013, 03:29 PM #27
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02-22-2013, 03:42 PM #28
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02-22-2013, 04:01 PM #29
Gj, how the hell is your incline and shoulder press the same?
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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02-22-2013, 04:03 PM #30
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