Aliel's one year progress and WS4SB V3 routine

[Alieli]

Hi guys. I posted in the log section of the workout programs as well as that's where I'll keep the log of my progress and workouts and maybe even food.

I started 1 year ago and for three month I didn't know what I was doing (lots of cardio and light weight exercises), then I started to do Starting Strength from September 2011 to the end of April 2012 and after that its the WS4SB V3.

I started at 163 lbs with really high BF and cut to 139 lbs, bulked to 146 and cut back down to 135 (around 15% BF). Now I just started my new clean bulk.

GOAL is 143 lbs or 144 lbs at 7-8% BF.

Starting Strength Stats

Squat:
Beginning 3x5@154 lbs
End 3x5@231 lbs

Bench:
Beginning 3x5@132 lbs
End 3x5@176 lbs

Deadlift:
Beginning 3x5@198 lbs
End 3x5@264 lbs

Press:
Beginning 3x5@88 lbs
End 3x5@120 lbs

Nutrition was around 2500-2600 Kcal a day with around 70-100 g of carbs depending if it's a workout day or off day but 3 weeks ago I broke my pinky toe so I dropped the cardio all together and upped the calories to 3160 kcal on workout days and 2610 on off days so I can gain some mass.

I will post a progress picture and diet as soon as I'm allowed to post pictures but I haven't made any massive gains. Basically this was a full year of preparing for WS4SB and this is the first time my workouts include hypertrophic work.

EDIT:
Height 5'6", Weight 136 lbs, Age 27

[Alieli]

Here's an updated pic. Could you guys please estimate my BF? Thank you.

[hammer92]

Mirin' brah

[Alieli]

^ Thanks man but I have a loooong way to go. Checked your body space and you made some amazing progress yourself as well. Great job.

I've completed 12 weeks of WS4SB and this week should have been a dealod week but since I'm going on vacation August 1st and I will not be working out for 2-3 weeks I think there is no point on doing a deload now. However I do feel that lately I've been more prone to small injuries and I feel a bit drained so I think 2-3 weeks off the gym during my vacation will work to my advantage.

Here's a comparision picture below. I've been eating surplus calories for about 2 months now and the total gain is 1.3 Kg (2.8 lbs). I know the tan might be a bit misleading but it's summertime .

What do you guys think. Does it show a little difference?

[k1ddoxo]

^ Thanks man but I have a loooong way to go. Checked your body space and you made some amazing progress yourself as well. Great job.

I've completed 12 weeks of WS4SB and this week should have been a dealod week but since I'm going on vacation August 1st and I will not be working out for 2-3 weeks I think there is no point on doing a deload now. However I do feel that lately I've been more prone to small injuries and I feel a bit drained so I think 2-3 weeks off the gym during my vacation will work to my advantage.

Here's a comparision picture below. I've been eating surplus calories for about 2 months now and the total gain is 1.3 Kg (2.8 lbs). I know the tan might be a bit misleading but it's summertime .

What do you guys think. Does it show a little difference?

mirin chest and back progress bro definitely made gains keep going hard. I'd say get to 70kgs then cut you will look great!

[Alieli]

Thanks a lot man. That's my plan actually. Bulk until 70-72 kg and then cut to 7-8% bodyfat. Then repeat again.

[Alieli]

Finally can embed and found an old picture about a month before I started lifting in June 2011. At some point I was wondering if I wasn't progressing at a good rate but I guess it's not that bad. I still can't believe how bad my body looked. And it's weird how I look bigger at 62Kg compared to 74Kg.

[Alieli]

Side by side:

[BobTryingToDoIt]

bodyfat is around 11-12% I guess

[Alieli]

Bulking update:

[Alieli]

Back shot from yesterday