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  1. #1
    Registered User bah01001's Avatar
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    Skinny To skinny fat to abs...my 1.5 yr transformation

    And still goin strong...tell me what you guys think and where I am lacking! My routine is pretty much hitting muscle groups twice a week...one heavy and one light

    Monday: Shoulders and Legs (Heavy)
    Tuesday: Back and Bi's (Heavy)
    Wednesday: Chest and Tri (Heavy)
    Thurs: Shoulders/legs (light)
    Friday:Back/Bi (light)
    Sat: Chest/Tri (Light)
    Sun: Off

    I do Ab's on Mon, Wed, Fri, and Sun and I play soccer for Cardio Sundays, Mon, and Wed.

    My diet (here comes the hate) has been a hybrid of the warrior diet. For Breakfast, I will have 2 yogurts (Greek) with granola. I will have a protein shake around 11AM and another shake around 3 (2 scoops each)

    I lift right after work at 5, then I eat what ever I want for dinner, although I still try to keep it healthy...chicken wrap, turkey/Ham wrap with BBQ sauce, and more greek yogurt...yes I know not the healthiest diet, but it is working for me and my strength has not decreased to the point where I am worried....

    Summer of 09


    April 2010


    july 2010




    Oct 2010




    This week


    Last edited by bah01001; 11-04-2010 at 04:40 AM.
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  2. #2
    Registered User bigarb's Avatar
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    Gjdm!
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  3. #3
    Registered User m1keyy's Avatar
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    strong nips,
    good though
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  4. #4
    Registered User 44jt44's Avatar
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    Keep blasting that chest. Amazing job bro! Nice work!
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  5. #5
    Registered User jessiewald80's Avatar
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    Nice man. Im at the skinny fat stage lol. Keep pushing,

    What ab exercises were you doing?
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  6. #6
    Registered User MiZZ9's Avatar
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    This is pretty close to my goal someday dude. great job major props.
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  7. #7
    Registered User fittofattofit's Avatar
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    Originally Posted by bah01001 View Post

    Oct 2010

    Great progress - excellent abs, serratus and I think your chest looks good - good shape and nice mass. Good back as well.
    Really good aesthetic physique now!
    "Better to wear out than rust out!"

    Jane Fonda helped me to rediscover my core. ..... thanks for that Ken :rolleyes:

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  8. #8
    Registered User bah01001's Avatar
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    Originally Posted by jessiewald80 View Post
    Nice man. Im at the skinny fat stage lol. Keep pushing,

    What ab exercises were you doing?
    Thanks brah! Don't get frustrated, I NEVER thought I would get to where I am now..I do a lot of weighted AB exercises...I was not getting the results I wanted with just BW...I do them every other day.....I do a of hanging leg raises with a DB inbetween my feet, weighted sit up machine, Decline sit ups holding DB behind my head, and of course good ole' squats and DL's

    Originally Posted by MiZZ9 View Post
    This is pretty close to my goal someday dude. great job major props.
    Thanks man! Took a lot of time and effort....DIET DIET DIET is key....

    Originally Posted by fittofattofit View Post
    Great progress - excellent abs, serratus and I think your chest looks good - good shape and nice mass. Good back as well.
    Really good aesthetic physique now!
    Thanks brah much appreciated...I still have a ways to go before I am at my perfect physique but motivation is always nice!!
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  9. #9
    Registered User bah01001's Avatar
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    More pics taken yesterday...making some good progress...still need the lower 2 abs to come out though :-(





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  10. #10
    Summer Cutting R1Speed's Avatar
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    Looking ****ing lean, and ripped man. Keep it up bro.
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  11. #11
    Registered User MusclePack's Avatar
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    Out of curiousity, what are your rep ranges like ? example: 3 sets of 8-10 reps
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  12. #12
    Registered User bah01001's Avatar
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    Originally Posted by MusclePack View Post
    Out of curiousity, what are your rep ranges like ? example: 3 sets of 8-10 reps
    For what exercise?

    For the compound movements, I shoot for the 6-8 range for 3-4 sets

    For the ISO's, I shoot for 10-12 reps for sets of 3....


    In the routine I do, I switch my rep's and set scheme weekly......one week I might be doing 3 sets of 8 BB for flat, then the next week I will hit DB flat bench for 4 sets of 6....it makes it more fun for me and keeps my body guessing..

    For abs, I tend to do 3 sets of 15
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  13. #13
    Registered User NGUStaris's Avatar
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    Nice man. Great progress.
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  14. #14
    balls IbanezHomie's Avatar
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    Awesome work, very impressive transformation. What kind of diet were you on for that cut?
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  15. #15
    Once more into the fray.. IrishPilot's Avatar
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    What were your respective weights in the pictures? Well done!
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  16. #16
    Registered User lockstock201's Avatar
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    Strong progress man!! Lookin good!
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  17. #17
    Registered User bah01001's Avatar
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    Originally Posted by IbanezHomie View Post
    Awesome work, very impressive transformation. What kind of diet were you on for that cut?
    Thanks brah! I know I will get a lot of hate for it, but I was on a hybrid of the warrior diet except I eat an egg and turkey omlette in the AM, 2 protein shakes throughout the day to hold me over, and a big dinner after I lift....

    Originally Posted by IrishPilot View Post
    What were your respective weights in the pictures? Well done!
    In the first Pic last summer, I was roughly 170lbs....when I was my skinny fat phase I was roughly 185 and currently, I am 165lbs.....


    Originally Posted by lockstock201 View Post
    Strong progress man!! Lookin good!
    Thanks brah! Appreciate it!
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