Strong 1 year transformation?

[kdizzuk]

Posted this on the Misc and didn't expect 200+ responses lol. Figured if I posted it here I could actually give advice to people that were interested in anything I did rather than filter through the average Misc replies.

So I started lifting April 26th of 2012 and here are some pics before I started going to the gym.








I was serious about diet and training as soon as I started and learnt more as I went along.

This pic was taken on October 31st 2012.




Think I was still lean but definitely lacked the size I was aiming for, particularly in my chest.

Took this pic after a year of lifting to mark my progress, not as lean as I was but abs are definitely still visible and finally starting to see the growth that I wanted. Not really got a tan which I think would definitely help.



If anyone has any suggestions of what I should work on the most or has any questions, fire away brahs.

My goal is 90kg at 8%bf.

[MichaelKB]

Megacrap. Do you even lift?!


Kidding, of course. You're right.. STRONG transformation! Whatever you're doing, I'd suggest continuing that! Nice work, and way to stay consistent!

[usctrojanman111]

mirin hard for sure, what was your routine like?

[thomasbroad]

Mirin' abs (and everything else)
Great job man.

Fellow UK bro as well - repped.

[Stalldad]

Awesome job, repped

[kdizzuk]

Megacrap. Do you even lift?!


Kidding, of course. You're right.. STRONG transformation! Whatever you're doing, I'd suggest continuing that! Nice work, and way to stay consistent!

cheers man!yeah stayed consistent for sure, didnt miss a workout

mirin hard for sure, what was your routine like?

will write up a current workout and post it soon brah.

Mirin' abs (and everything else)
Great job man.

Fellow UK bro as well - repped.

cheerz brah. will return.

[yuvala]

Sick progress.

What is your routine \ diet like ?

[RH709]

Sick progress.

What is your routine \ diet like ?

Repped and +1 to this ^

[kdizzuk]

Sick progress.

What is your routine \ diet like ?

mirin hard for sure, what was your routine like?

Chest -
Incline DB Press 4x8
Flat Bar Bench Press 4x8
Cable Flys supersetted with press ups 3x10
Incline DB Flys 4x8

Legs -
Squats 5x5, 10x10, 5x10 - I vary this very often
Leg Press 4x8
Lunges 4x10
Leg Curls 3x10
Leg Extensions 3x10
Calve Raises 5x20

Back -
Deadlifts 5x5, 10x10, 4x8 - again varies often
Wide Grip Pull ups 4xfailure
Bent Over Rows (usually on smith machine to aid with form) 4x8
Lat Pull Down 4x8
Cable Seated Rows 3x8
Bent over two arm long bar row 3x8

Shoulders -
DB Shoulder Press 4x8
Military press 4x8
Arnie Press 4x8
Shrugs supersetted with lat raises 4x8
Standard Shoulder Press Machine at my gym supersetted with front raises 3x8

Arms -
Skullcrushers supersetted with close grip bench 4x8
Seated Incline Bicep Curls supersetted with Hammer Curls 4x8
Tri Extensions supersetted with Close Grip Bicep Curls 3x8
Dips supersetted with seated bicep curls 3x8

There's nothing very out of the ordinary there at all. I keep strict form with each and every exercise. I think it's essential to have a spotter particularly for Chest/Shoulders.
I think the reason my workouts take so long is because I like to make sue I'm ready for my sets, some of my friends might do a set then blast another one out 30seconds later, but IMO you can't possibly lift as heavy weights as you would be able to with say a 2min rest. Lifting heavy makes you grow so I think being a bit more generous on your rest times will help you to lift bigger weights and grow larger as well, if that makes sense? Haha I guess it's just down to personal preference.

[RBNATION23]

Nice transformation man!

[LiftToLive19]

Strong transformation. Did you do it natty?

[FlagNorFail01]

Strong transformation. Did you do it natty?

can we get a front double bi I wanna see how much mass? not to concerned with you bf%.

I can't tell from that side shot.

[bkoguy07]

nice work man, keep goin!

[ungeheur]

Chest -
Incline DB Press 4x8
Flat Bar Bench Press 4x8
Cable Flys supersetted with press ups 3x10
Incline DB Flys 4x8

Legs -
Squats 5x5, 10x10, 5x10 - I vary this very often
Leg Press 4x8
Lunges 4x10
Leg Curls 3x10
Leg Extensions 3x10
Calve Raises 5x20

Back -
Deadlifts 5x5, 10x10, 4x8 - again varies often
Wide Grip Pull ups 4xfailure
Bent Over Rows (usually on smith machine to aid with form) 4x8
Lat Pull Down 4x8
Cable Seated Rows 3x8
Bent over two arm long bar row 3x8

Shoulders -
DB Shoulder Press 4x8
Military press 4x8
Arnie Press 4x8
Shrugs supersetted with lat raises 4x8
Standard Shoulder Press Machine at my gym supersetted with front raises 3x8

Arms -
Skullcrushers supersetted with close grip bench 4x8
Seated Incline Bicep Curls supersetted with Hammer Curls 4x8
Tri Extensions supersetted with Close Grip Bicep Curls 3x8
Dips supersetted with seated bicep curls 3x8

There's nothing very out of the ordinary there at all. I keep strict form with each and every exercise. I think it's essential to have a spotter particularly for Chest/Shoulders.
I think the reason my workouts take so long is because I like to make sue I'm ready for my sets, some of my friends might do a set then blast another one out 30seconds later, but IMO you can't possibly lift as heavy weights as you would be able to with say a 2min rest. Lifting heavy makes you grow so I think being a bit more generous on your rest times will help you to lift bigger weights and grow larger as well, if that makes sense? Haha I guess it's just down to personal preference.

Your workouts are quite similar to mine. Id drop the shoulder press machine, and do lateral raises before shrugs, without supersetting them. Should add reverse flies as well. Also, id drop lat pull downs and add pullovers. That's my advice =)

[ungeheur]

Don't want to edit my last post again... I feel like you're getting a lot of front delt work compared to the other heads. You should consider wide grip upright rows instead of Arnold's, and reverse flies instead of front raises imo. training the front delts considerably more than the other heads can lead to injury

[Cap2014]

awesome man, MIRIN!! lean bulked? great for just one year man, would appreciate if you'd check out my transformation on my bodyspace and message me your thoughts/ tips! any advice is good for me!!

Look way bigger than your stats suggest!!

Repped

[kdizzuk]

Strong transformation. Did you do it natty?

yeah man, never cycled.

can we get a front double bi I wanna see how much mass? not to concerned with you bf%.

I can't tell from that side shot.

yeah i'll have to take some new pics, so i'll try get on that when i'm up tomorrow.

Your workouts are quite similar to mine. Id drop the shoulder press machine, and do lateral raises before shrugs, without supersetting them. Should add reverse flies as well. Also, id drop lat pull downs and add pullovers. That's my advice =)

Don't want to edit my last post again... I feel like you're getting a lot of front delt work compared to the other heads. You should consider wide grip upright rows instead of Arnold's, and reverse flies instead of front raises imo. training the front delts considerably more than the other heads can lead to injury

thanks for the advice brah, will definitely give that a go and see how it feels. any other tips etc feel free to post, always up for changing thngs around a bit

[kdizzuk]

awesome man, MIRIN!! lean bulked? great for just one year man, would appreciate if you'd check out my transformation on my bodyspace and message me your thoughts/ tips! any advice is good for me!!

Look way bigger than your stats suggest!!

Repped

yeah i guess i have my metabolism to thank for that, i could eat pretty much anything, i just had to make sure i was eating enough, which i enjoyed. haha thanks as well, got a few comments recently saying i look a lot bigger than i was so pretty pleased with that.
i'm just 20 as well so we're similar ages, we've got a long way to go yet brah!

[LionRiver]

Really freakin good for one year

Before you started lifting/dieting seriously... were you in any sports or something of the sort? It seems you already had somewhat of a base to at least start with.

[tetrasp3]

That's great to see. I'd also like to know what your background was before lifting as you listed earlier.

[vort3xx]

sick physique.

[altamimit]

what's your diet like? food? supplements and macros?? thanks my friend... and incredible transformation

[Joshm8]

strong nipple growth, u using some supplementation if you know what i meen?

[datbuffguyuknow]

how much weight did you gain over the year?

[kdizzuk]

Really freakin good for one year

Before you started lifting/dieting seriously... were you in any sports or something of the sort? It seems you already had somewhat of a base to at least start with.

yeah i had a long history in sport, pretty much played every sport going in my school days, the college i went to had forced me to play rugby from 16-18 so i guess that might have helped with all the tackling etc haha.

what's your diet like? food? supplements and macros?? thanks my friend... and incredible transformation

thanks bro. if im being totally honest my diet isn't really strict, because of my body type i can eat pretty much anything i want and stay lean, so i just had to make sure i was eating enough. i guess i had around 4000 cals a day with 40p/45c/15f.
supplements wise i keep is basic, i usually use 'muscle fuel anabolic' by USN post workout, or 'synergy' by phd. then i sill use a weight gainer shake at some point during the day when im out of the house so i can keep getting the cals in.

strong nipple growth, u using some supplementation if you know what i meen?

haha first person thats ever said that, i have tiny nips lol get banter for it off my mates so dont know where youve got that one from. havent used any kind of 'supplementation'

how much weight did you gain over the year?

i gained roughly 30lbs. its a chit ton in a year but its simply because i hadnt lifted properly with any serious nutrition, apparently its quirte normal with the right genetics in the year so not as impressive as i once thought lol

[kdizzuk]

bump for any more suggestions

[TheSecondName]

Keep going!!!

[kdizzuk]

Keep going!!!

haha cheers man! wanna make some serious progress this year

[bvolkovinski]

Sick transformation man! You definitely did better than me in a year.
Mirin that chest!
For your 4x8 and 4x10 exercises, do you keep the weight the same?

[kdizzuk]

Sick transformation man! You definitely did better than me in a year.
Mirin that chest!
For your 4x8 and 4x10 exercises, do you keep the weight the same?

yeah never really change the weight, but if by the last set i can only manage 7 reps or 9 reps so be it. sometimes throw in some drop sets there as well if i reach failure earlier than expected, if that makes sense