ITT nut miscers progress before and after motivation thread

[racindude52]

This. Great delt genetics.

sick gjdm
Mirin those delts sir

Awesome job!

Thanks, nothing happens overnight thats for damn sure. I also gotta admit my delts are just genetically strong. I really only keep em on "cruse control" compared to other parts like back, legs, chest. They overpower my chest terribly which I'm trying to work around haha.

[Vitek92]

Anyone to rate my 7 month progress?

Stats:

BW : 173.8 -> 208.5
Squat: 198x2 -> 264x3 (above parallel before, below parallel after)
Bench: 187x2 -> 220x3 (regular grip before, close grip after)
DL : 308x1 -> 368x1 (off the ground before, mid shin after)
Row : 132x12 -> 220x12
Chin : BW+33x8 -> BW+33x10 (35lbs heavier)
RDL : 198x12 -> 264x12

Arms: 14.2" -> 16"
Legs: 22.8" -> 25.8"


I got injured in November and I go skiing in winter so I've missed several ME workouts because of that. Anyway, looking through my log here are my ME days

Deadlift as a main lift: 8x (Conventional, Sumo, Sumo from mid shin)
Squat as a main lift: 18x (Back, front, box)
Bench as a main lift: 22x (Regural, close grip, low incline, low decline) - did Floor press twice too but it's pretty dangerous without a squat rack lol.

I started cutting on Sunday, want to get lean again and then back to bulking.

Before back pic:


After pics:

[phal]

Traps and triceps essploded.

[SOJA]

Thanks man.

Well, I try to get a few minutes of posing in every day. Kinda makes working out more fun when you can see the results in the mirror. Doing posing really helps with that mind-muscle connection. Posing the front side is easy as you can see all the muscles react depending on how you move and flex... but yeah, the back is hard.

I've used a portable mirror on a chair, facing another mirror at an angle - so I can see my back while I flex. It's an imperfect method and obviously a posing trainer would be better, but if lifting is just a hobby, I think some mirror work is just fine for kicks.

I kinda like posing. It's a fun little side-activity to lifting. Something else to do with those muscles.

I've got some mind muscle for lat activation when doing a back double bi, but that's it. Is there a book I can read? srs

[ArchangelEST]

I've got some mind muscle for lat activation when doing a back double bi, but that's it. Is there a book I can read? srs

No idea dude. Might be interested myself. I just got some tips from some local Bro's. I'm sure some actual competitors on these boards can help us out if they see this question.
Might check other subforums actually...

[SOJA]

No idea dude. Might be interested myself. I just got some tips from some local Bro's. I'm sure some actual competitors on these boards can help us out if they see this question.
Might check other subforums actually...

Good idea. I didn't know there was an IFBB section until someone said there was a few days ago. The competition forum probably has the best answers.

[ehayes]

No idea dude. Might be interested myself. I just got some tips from some local Bro's. I'm sure some actual competitors on these boards can help us out if they see this question.
Might check other subforums actually...

Posing is something that if you want to be great at it, you need to practice it just like any other routine. I always usually end with a few after my workout. If you're planning on getting on stage too, learning to hold the poses and keep the breathing down is important as well. As for seeing you back, getting posing rooms with multiple mirrors are great or having someone that knows the poses help you position your body and then repeat the pose until you're able to hit them at will.

[ArchangelEST]

Posing is something that if you want to be great at it, you need to practice it just like any other routine. I always usually end with a few after my workout. If you're planning on getting on stage too, learning to hold the poses and keep the breathing down is important as well. As for seeing you back, getting posing rooms with multiple mirrors are great or having someone that knows the poses help you position your body and then repeat the pose until you're able to hit them at will.

Yeah. I have some sort of weird asymmetry in my back. I think it's posing related, but damn it's freaky. I swear I flex both sides equally in every way, but still... Left side is wide lat oriented and the right side tends to crunch the Teres muscle instead. So freaking hard to equal out. Fuark...

[etopetrovich]

Started at 185lbs skinny-fat with no visible muscle mass what so ever, didn't take any before pictures.

This is my progress (1.5 years of lifting heavy and taking a multi) and first time taking pictures of my progress thus far:







Currently fluctuating @ around 195-200 and the lighting could be better on these pictures lol
Still look like **** imo, but progress is progress.

[SOJA]

Talk about good symmetry. Do you work legs or put more emphasis on your upper body?

[etopetrovich]

Talk about good symmetry. Do you work legs or put more emphasis on your upper body?

Leg work is front or back squats every other workout (3x/week minimum), couldnt really squats often before i got a foam roller(couple weeks ago). Hitting proper depth was impossible sometimes due to tight IT and adductors. Im not a great squatter due to leverages, but i do love me some squats. For legs i would rather have strength and explosiveness than size honestly, i rarely go above 5 reps, mostly do doubles.

[SOJA]

Leg work is front or back squats every other workout (3x/week minimum), couldnt really squats often before i got a foam roller(couple weeks ago). Hitting proper depth was impossible sometimes due to tight IT and adductors. Im not a great squatter due to leverages, but i do love me some squats. For legs i would rather have strength and explosiveness than size honestly, i rarely go above 5 reps, mostly do doubles.

It was hard to tell since they were relaxed. Do you do stretches to help with flexibility? Your progress is really good for 1.5 years. In which case I'm going to guess you didn't use a brosplit from the beginning.

[etopetrovich]

It was hard to tell since they were relaxed. Do you do stretches to help with flexibility? Your progress is really good for 1.5 years. In which case I'm going to guess you didn't use a brosplit from the beginning.

Yeh, since stretching and foam rolling i can finally do highbar full squats without discomfort. Before i couldnt hit parallel without having a lot of discomfort. I guess im naturally as flexible as a 2X4. At first i did major body part 1x/week like a bro but i didnt half ass any workouts. For almost a year now, im doing something similar to PHAT

[SOJA]

Yeh, since stretching and foam rolling i can finally do highbar full squats without discomfort. Before i couldnt hit parallel without having a lot of discomfort. I guess im naturally as flexible as a 2X4. At first i did major body part 1x/week like a bro but i didnt half ass any workouts. For almost a year now, im doing something similar to PHAT

Oh. It's just you will almost never see someone like this doing a brosplit for a year. It takes at least 3x as long as a better program that hits muscles 2x a week. I've been stretching every day for a week now. I've felt some improvement in flexibility but it isn't anything special. Keep it up.

[foodpr0n]

Progress

Fuark.

Oh. It's just you will almost never see someone like this doing a brosplit for a year. It takes at least 3x as long as a better program that hits muscles 2x a week. I've been stretching every day for a week now. I've felt some improvement in flexibility but it isn't anything special. Keep it up.

Touche. But 1x/week programs can definitely be strategically implemented within a higher frequency routine. Especially for some specialisation.
In any case, etopetrovich - outstanding!

[SOJA]

Could you share an example?

[ErikTheElectric]

More of a "weight loss" example, not really a Muscle building example.. but I went from a WoW playing nerd in high school.. 230lbs pre diabetic/high cholesterol at the age of 15.. here







130lbs here (pre bulk)



inb4eatmoarphaggot!

[SOJA]

Good job! You look like a completely different person. Now bulk more. You've got height and small joints on your side. Soon you'll be accused of the tech too! If you're bulking, just bulk like I am; throughout the summer and start cutting in like November.

[foodpr0n]

Could you share an example?

Specialisation...?

Put the body part (preferably one upper and/or one lower) you want to emphasis under 2x/week protocol with a touch more volume. Maintenance volume/once a week frequency for other body parts. Hit the muscle in focus hard for 6 weeks then switch it out. Read Lyle's thread on his site about it.

Or coming off a long period of high frequency training and moving to hitting every 5-7 days for a small stint. Changes the adaption. Could possibly spark progress again if one stalled.

NOT the general 'confuse' the muscle bro thing.

[ErikTheElectric]

Good job! You look like a completely different person. Now bulk more. You've got height and small joints on your side. Soon you'll be accused of the tech too! If you're bulking, just bulk like I am; throughout the summer and start cutting in like November.

Thanks breh. Will do.

[NegatronPrime]

Barack setting a perfect example here by picking his nose

[ErikTheElectric]

lololololol. I always had to have a good ol' black friend in high school to watch my back. (No racist) :O

[SOJA]

lololololol. I always had to have a good ol' black friend in high school to watch my back. (No racist) :O

It's more homo than racist.

[Vitek92]

It's more homo than racist.

LOL I was thinking the same but as usually it was SOJA, who pointed it out.

[SOJA]

LOL I was thinking the same but as usually it was SOJA, who pointed it out.

After talking to you so much I learned a lot.

[ArchangelEST]

Today the scale and the mirror confirmed that I'm at my leanest since... let's see... 2006 I believe. Feels good mayne. I had already forgotten how it feels to be so light. Brb running around the block a few times for kicks right now, compared to huffing and puffing up the stairs a couple of years back on that bulk, lol.

2 years ago... on that idiotic nutrition/workout. Strong illusions about my form, taking pictures looking like a fatass.


This morning. Feels good mayne.

[tswdan]

Today the scale and the mirror confirmed that I'm at my leanest since... let's see... 2006 I believe. Feels good mayne. I had already forgotten how it feels to be so light. Brb running around the block a few times for kicks right now, compared to huffing and puffing up the stairs a couple of years back on that bulk, lol.

Great progress man!

[SimonThePieman]

some epic motivation in this thread to keep me back on my diet

[PerpetualMotion]

Snrygo mentioned that there was a progress thread here (I didn't even know!), so here's my progress:

Me on Jan 20th 2011:


June 26th 2011:


Me @ 165lbs a few months ago:


Me now at 152lbs:

[phal]

Awwww, I <3 u too!