6 Months Progress - Motivation for starters/ectos! - 132-173

[rvanwaas]

Whatsup brahs,

Exactly half a year ago I started my journey to a better lifestyle and body. Things did not come easy since I started of at a very low point in my life. Being a game addict and not even wanting to go outside made the beginning of my journey very tough. So as mentioned before I was a game addict, my nutrition was awful (beer, chips, snacks etc.). And I was 60kg (132lbs) way way way underweight.

As I started progressing my need to game started to disappear as well. I fell in love with the gains and loved the gym! Now 6 months later I live the lifestyle I desired half a year back. My nutrition is in check and I go to the gym 5 days a week. So to all you beginners who are struggling, just keep your mind on the task at hand! Results WILL come if you put the effort and dedication into it!

Weightlifting increases:

Bench: 20kg (bar only) - 100kg
Squat: 30kg - 120kg
Deadlift: 40kg - 150kg
Chest press dumbbells: 8kg - 40kg
Incline chest press dumbbells: 10kg - 40kg

Before and after pic:



Cutting pic:



Recent back pics:

[StuffedSwine]

dam, good progress man. can't imagine starting out that skinny!

[karkey]

Damn, what's your routine. That's an impressive load of gain.

[TheSaltyAngus]

increasing strength on bench press x5 in six months? is that even possible?

when you hit a plateau it is going to be devastating losing those light speed gains

[rvanwaas]

increasing strength on bench press x5 in six months? is that even possible?

when you hit a plateau it is going to be devastating losing those light speed gains

It is when you start on bar only and end up putting more weight on it every week Your body can handle more than you think! I change my workout once in a while to prevent hitting that plateau in the first place

[rvanwaas]

Damn, what's your routine. That's an impressive load of gain.

I'm currently on a new routine but this is the routine I used for the biggest part of my transformation:

Mo:

Chest:
Benchpress/Dumbbell press 3 sets 6-8 reps
Incline dumbbell flies 3 sets 6-8 reps
Cable crossover 3 sets 6-8 reps

Triceps:
Skullcrushers 3 sets 6-8 reps
Tricep pressdown 3 sets 6-8 reps
Cable overhead extension 3 sets 6-8 reps

Calves:
Standing calf press 3 sets 20-25 reps
Seated calf press 3 sets 20-25 reps

Tue:

Back:
Dumbbell bent-over row 3 sets 6-8 reps
Wide grip pulldown 3 sets 6-8 reps
Straight arm pulldown 3 sets 6-8 reps

Biceps:
Barbell curl 3 sets 6-8 reps
Dumbbell incline curl 3 sets 6-8 reps
Preacher curl 3 sets 6-8 reps

Abs:
Hip thrust 3 sets 20-30 reps
Crunch 3 sets 20-30 reps
Oblique crunch 3 sets 20-30 reps

Thu:

Shoulders:
Dumbbell shoulder press 3 sets 6-8 reps
Dumbbell lateral raise 3 sets 6-8 reps
One-arm cable front raise 3 sets 6-8 reps
Dumbbell shrug 3 sets 6-8 reps

Calves:
Seated calf raise 3 sets 20-25 reps
Standing calf raise 3 sets 20-25 reps

Fri:

Legs:
Squat 3 sets 8-12 reps
One-leg leg press 3 sets 8-12 reps
Leg extension 3 sets 8-12 reps
Deadlift 3 sets 6-8 reps

Abs:
Hip thrust 3 sets 25-30 reps
Crunch 3 sets 25-30 reps
Plank 3 sets 1 min

Sorry for the long post, but I hope it helps!
For any questions just send me a PM and I'll be happy to answer ya'll

- Ruben

[anonymous]

Holy **** man awesome!

I'm 137lbs at 5 ft 10 and I hope to get to your sort of gains!

That's awesome man holy ****!!!

[FactoryMX]

It is when you start on bar only and end up putting more weight on it every week Your body can handle more than you think! I change my workout once in a while to prevent hitting that plateau in the first place

That and when you first start lifting your body doesnt know how to properly and efficiently use your muscles to its full potential so your're not using 100% of its capabilities at first hence the fast gains in strength people normall experience.

Keep up the good work OP and dont let the plateus get to you cause you will hit one eventually and thats when you really gotta keep your motivation up!

[Hollow193]

Nice gains man

[JoshuaB93]

Whatsup brahs,

Exactly half a year ago I started my journey to a better lifestyle and body. Things did not come easy since I started of at a very low point in my life. Being a game addict and not even wanting to go outside made the beginning of my journey very tough. So as mentioned before I was a game addict, my nutrition was awful (beer, chips, snacks etc.). And I was 60kg (132lbs) way way way underweight.

As I started progressing my need to game started to disappear as well. I fell in love with the gains and loved the gym! Now 6 months later I live the lifestyle I desired half a year back. My nutrition is in check and I go to the gym 5 days a week. So to all you beginners who are struggling, just keep your mind on the task at hand! Results WILL come if you put the effort and dedication into it!

Weightlifting increases:

Bench: 20kg (bar only) - 100kg
Squat: 30kg - 120kg
Deadlift: 40kg - 150kg
Shoulder press dumbbells: 8kg - 40kg
Incline chest press dumbbells: 10kg - 40kg

Before and after pic:

Good progress man, u still got more in y'a keep at it!

[outplus]

OP is gerard pique????

[winsthon8]

Not bad gains OP and your split is passable. Keep it up!

Here's a rep for your efforts.

[Aaronza]

strong lighting is strong.

[rvanwaas]

OP is gerard pique????

Who the hell is that? :P

[rvanwaas]

strong lighting is strong.

Tried to turn away from it :P

[outplus]

Who the hell is that? :P

FC Barcelona Football player. Can't link it so you gotta google him!

Nice gains also! Might be the angle but you appear to have a very long torso.

[TorakFirenze]

40lb in 6 months?

That's over 6lbs a month...


...


Gjdm.

[SpinksTheOG]

What kind of abs workouts do you do? I cant get a six pack... We have a very similar body type if not the same.

[rvanwaas]

What kind of abs workouts do you do? I cant get a six pack... We have a very similar body type if not the same.

It's weird but I don't really have to do abs, I just seem to have them. Done 8 years rugby tho, so that built me a good core! But if I had to give you some exercises i'd say go weighted cable crunches / Leg raises / weighted crunches / Weighted oblique turns

[rvanwaas]

40lb in 6 months?

That's over 6lbs a month...


...


Gjdm.

Ye it went really quick But again, put the dedication and perseverance in and A LOT is possible Thanks!

[krokodil]

That is AWESOME progress!!
How many calories did you eat?

[JAnderson10]

What kind of program did you start with man?

[rvanwaas]

What kind of program did you start with man?

I followed STS (Shortcut to Size) the first 3/4 months. Helped me tremendously!
It's also posted in this thread allready

[rvanwaas]

That is AWESOME progress!!
How many calories did you eat?

I was on the high side of calories since my metabolism seems to be abnormally high! I was on a 4-6k cal diet for the first 4 months.

[Roshaan1]

LOL dont believe you upped your deadlift a 110 kg, bench press 80 kg, and squat like a 100 kg in 6 months....No way...btw if thats only 6 months then some impressive gains from the pictures

[rvanwaas]

LOL dont believe you upped your deadlift a 110 kg, bench press 80 kg, and squat like a 100 kg in 6 months....No way...btw if thats only 6 months then some impressive gains from the pictures

Stated above as well, my body could've probably handled more in the beginning but to scared maybe to try higher weights. Im not lying about stats here that's for sure
And thanks i'm hoping to see some more gains in the near future!

[Progressam]

Impressive gains man, was there anything in particular that you were eating an abundance of?

[rvanwaas]

Impressive gains man, was there anything in particular that you were eating an abundance of?

Im assuming abundance meaning very often. Well I just made sure I got as many carbs in me daily as possible. My metabolism is so fast, I got away with eating ALOT

[KrazyEyezKillah]

Gj, how the hell is your incline and shoulder press the same?

[rvanwaas]

Gj, how the hell is your incline and shoulder press the same?

O haha that's a typo, thanks for noticing! Supposed to say chest press dumbbells
Thanks!