Year and a Half transformation with some layoff.

[JonOldSchool]

The first picture was taken sometime in 2010. I was around 150ish


This picture was taken about 1 month ago after 7 months of no gym with just using a barbell at home with pullups/dips.


When I work out heavily( which I began doing again) I follow a 3day split 6days a week with medium volume of heavy weight. I also cycle onto circuit training(training every 2 days) and 2 day splits(training every other day) . I never liked waiting a full week to hit a muscle again so I just dont do the 5day split stuff. I will rest an extra day here or there if I dont feel 100% for a workout though.

My genetics are sort of weird, if I gain muscle pretty dang easy but I lose it pretty quickly too if I dont eat much. I also have to eat like a truck to try and bulk because I stay pretty lean year round. Ive worked out off and on since I was 20 years old but while in the military I couldnt eat that much and I would do no weight training while on 7 month deployments so that would continually set back my progress.

I guess I owe some of it to my parents. My mother is almost 50 and has a six pack still and runs about 5 miles every other day and my father in his prime only worked out 2-3 times a week but had a 390lb bench at about 180lb body weight, they are both short.

Right now I'm 5'7 exactly. weighing around 180ish. I've worked with deadlifts up to 500lbs and bench presses around 390 and squats around 300. I've always trained without ever eating a ton of food but I've finally started eating 4 solid meals a day with about 2 snacks mixed in and It's blowing me up.

My goal is to have a physique similiar to Don Howorth.


With the amount of muscle I managed to keep this time from low volume and only a couple times a week training I am wondering if perhaps I should add in another rest day somewhere in my split making it sort of like a 3 on 1 off 3 on 1 off sort of thing or not.

[Gobays]

great progress bro sounds like u got lucky in the gene pool!

[JonOldSchool]

Yeah I got lucky with those short Italian power house genes lol. My goal is to shoot for a shredded 200lb body weight before I make the decision on whether or not I dive into supplements and celltech. Right now the only thing I take extra not from diet is some cheap protein I bought at costco.

[AirForceV]

Yeah I got lucky with those short Italian power house genes lol. My goal is to shoot for a shredded 200lb body weight before I make the decision on whether or not I dive into supplements and celltech. Right now the only thing I take extra not from diet is some cheap protein I bought at costco.

Crazy build for what seems pretty minimal efforts (not saying you don't!)

I wouldn't get into celltech unless you wanna compete professionally... You're easily "big enough" at this stage of it being a hobby (of course that's a load of ****, who the **** is big enough right? )... jelly. When is it my turn to have 18"s

stuck at 17.1~~~~ wah

200 shredawg will keep you occupied. That's my goal too.

[JonOldSchool]

Thanks man! When It comes to working out I pretty much crush my body in the gym but for a long time I was inconsistent with how often I went. Due to that inconsistency I havent figured out yet if that means I should slow down on frequency or not for maximum gains. Right now since Ive been in hardcore mode, Im pretty much doing a straight up oldschool 3 day split 6 days a week.

I havent really messed with any supplements because I can never tell whats worth the money and what isnt so I just eat 3-4 meals a day and call it good with a protein shake after workouts. So ANYONE with experience in that area, I would love to hear from you. I recently went to get blood work done to check my thyroid and all that stuff since I suffer from bouts of insomnia.

As for the celltech I probably wouldnt take it unless I really did want to compete which some said I should give a shot down the road once I get to my target body weight.

[selffirst]

Damn impressive...congrats brah

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[HungryFerret]

Hard to believe that you achieved this by making so tiny efforts, but if you did, you are blessed by the gods
Keep it up!

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