20 Months Progress - Skinny to shredded

[OCB10]

Been lifting for 23 months now but was unable to lift for 3 due to a broken arm. Thought I'd share my progress.

20monthhs.jpg

[SWIron]

Damn good work

out of interest, routine/diet? bike? lol

[superdude77]

Nice job! Hope your arm heals quickly so you can get back at it!

[OCB10]

4 day split for the most part, with 5x5 on compounds. Diet is very high protein and medium carbs and fat. Not biking yet.

Nice job! Hope your arm heals quickly so you can get back at it!

That was back in September, fully healed now.

[Terras]

massive friggin delts. in fact they almost overpower your arms imo. but fantastic progress overall

[89JVH]

Awesome job man, congrats

[audiognostic]

dawg u my new inspiration

"4 day split for the most part, with 5x5 on compounds."

im doing the same exact thing..

hopefully eventually i can look like you!

no homo

[FredrikMedel]

Looking good bro, keep it up!

[mash74]

Wow, great progress. Can you post some more details on your routine? I'm pretty new to lifting. Great job

[Aestheticjacked]

Wow, great progress. Can you post some more details on your routine? I'm pretty new to lifting. Great job

hey man i look like you in your before pic what should my first step be, what was the first thing you did in that before pic ? i have been going to the gym for two months gyms not the problem i love it and wont ever quit but its the diet side.

i have a thread above yours if you have time id appriciate if you estimated my bf% theres pics inside

your my motivation i want to look like you

[OCB10]

Don't have set routines, but obviously there are certain ones cant be replaced (squat, deadlift, pullups etc). Sometimes I'll use flat BB bench first, then incline db bench first next time. Same with standing OHP and seated db press. I log every workout (fitocracy) and make sure to always add more weight when I hit ~8-10 on isolations, and 5 on compounds.

Chest-tri, back-bi, shoulders, legs. Just fit in rest days when I need them.

[Ryan314]

Nice work mate

[spanishbrah]

ohohohohoh

[OCB10]

ohohohohoh

Don't have to sound so mad bro. Perfectly achievable with a good diet, genetics, routine and consistency. I've barely missed a workout since I started. Toyed with the idea of cycling plenty and may do so In the future but not yet.

[ryan1996]

sick transformation dude, did you ever bulk or cut?

[FilipMils]

Wooow, you look like a new person! Awesome improvement

[SlovakjOu]

Damn, sick job mate, shoulders make you look massive

[Birchinio]

Wow you look awesome.

Ab routine?

[StayNattyBrah]

massive friggin delts. in fact they almost overpower your arms imo. but fantastic progress overall

That's what there suppose to do mate!

[StayNattyBrah]

Your delts are insane man props to you, they look like Cannon balls which is the PERFECT look IMO. What sort of exercises/reps/sets did you do to achieve this look?

[GodoFaesthetics]

You look great bro, quads could use some more work. Other than that, solid op.

[OCB10]

Cheers guys. I know legs are lacking in size and definition but they are growing. The insides of my thighs are covered in stretchmarks. Finally got up to 140kgx5 on my squat

[JPSmyth]

can you post some more details about your lifting routine? what did you do on a day specifically for shoulders? this is one of the best transformations i've seen

[DTO]

****ing awesome. amazing delts!

[peterpss]

Wow! - Excellent progress.

I wish I could do so well but my biggest difficulty seems to be eating enough!

[OCB10]

can you post some more details about your lifting routine? what did you do on a day specifically for shoulders? this is one of the best transformations i've seen

I dont have set exercises I do, but this is taken fro mmy shoulder day last week: (ignore the points, copied from fitocracy) Threw in some curls because why the heck not

Standing Barbell Shoulder Press:
50 kg x 10 reps (+90 pts)
60 kg x 5 reps (+89 pts)
70 kg x 3 reps (+83 pts)
60 kg x 8 reps (+101 pts)
Dumbbell Side Lateral Raise:
12.5 kg x 11 reps (+38 pts)
12.5 kg x 9 reps (+37 pts)
12.5 kg x 9 reps (+37 pts)
Seated Dumbbell Shoulder Press:
32.5 kg x 8 reps (+50 pts)
32.5 kg x 8 reps (+50 pts)
32.5 kg x 8 reps (+50 pts)
35's next week
Front Cable Raise:
30 kg x 8 reps (+11 pts)
35 kg x 7 reps (+12 pts)
35 kg x 7 reps (+12 pts)
20 kg x 8 reps (+10 pts)
20 kg x 8 reps (+10 pts)
Crunch:
25 reps (+12 pts)
Dumbbell Shrug:
50 kg x 12 reps (+33 pts)
50 kg x 10 reps (+32 pts)
50 kg x 10 reps (+32 pts)
Dumbbell Bicep Curl:
17.5 kg x 8 reps (+29 pts)
17.5 kg x 7 reps (+28 pts)
17.5 kg x 6 reps (+27 pts)
Cable Preacher Curl:
55 kg x 9 reps (+17 pts)
50 kg x 8 reps (+15 pts)
50 kg x 8 reps (+15 pts)
Barbell Shrug:
100 kg x 10 reps (+51 pts)
120 kg x 8 reps (+67 pts)

[NxtGenAesthetic]

that is some transformation well done

what bf% are you btw

[likeawashboard]

Absolutely incredible transformation! Very impressive. What are your 4 main lifts like out of curiosity? (strength wise)

[OCB10]

Not sure of bf%, would say around 12 ish though.

Lifts in KG

Deadlift - 207.5x1
Squat - 140x5
Bench - 100x4flat bb or 40x8 incline db
OHP - 70 - 4

[angus_18]

that's some great progress!