9 MONTHS TRANSFORMATION (PICS) s

**sheebal** · 10-01-2013, 05:26 AM

Starting: 200lbs 5"5

Current: 155lbs 5"7

Time period: 9 months (picture was taken 2 years ago, but looked the same)

Lifting Routine: PUSH/PULL/LEG&CORE

Routine:

Code:

Pull Emphasis (A)	

*Lat Pull Downs
Warmup set
2 sets of 12
3 sets of 8

*Military Press
3 sets of 15

*Bench Press
Warmup set
2 sets of 12
3 sets of 8

*Row 3 sets of 15

*Close Grip Pull Downs
3 sets of 15

*High Pulls
3 sets of 15

*Curls
4 sets of 15

Code:

Push Emphasis (B) 

*Bench Press
Warmup Set
2 Sets of 10
3 Sets of 6

*Rows
3 sets of 15

*Military press
Warmup Set
2 sets of 12
3 sets of 8

*Lat Pull Downs	
3 sets of 15

*Incline Bench Press	
3 sets of 15

*Butterfly Machine
4 sets of 15

*Lateral Raises	
4 sets of til Failure

Code:

Legs/Core (C)	

*Squat/Deadlift (alt)
Warmup Set
2 sets of 10
3 sets of 5-8	

*Supersets - go from 1 exercise to the other 
Sex Machine (inner)
3 sets of 12-15	
Sex Machine (outer)
3 sets of 12-15	
Leg Curls
3 sets of 12-15	
Leg Extensions	
3 sets of 12-15

*Declined Crunch/Abs
4 sets til failure

*Oblique Extensions
3 sets of 12-15

*Calve Raises
4 sets of 12-15

Credits given to: LA MISC but mostly ViperGQ who personally mentored me throughout my 9 month transformation. From answering my text messages at like 11pm at night about macros or what I can eat, giving me a simple yet effective diet plan and the best lifting routine, to going into the specifics breaking down the simplest of things to me (because I will admit, I was a miscer, I used to lift but due to school I stopped lifting for two years [hence my registration join date 2011]).

Yes, I know I still need to cut. Currently on EC stack now, on 400mg caffeine/50mg bronkaid a day and it's making me feel so w0w

We are all gonna make it brahs!

**lced** · 10-01-2013, 05:29 AM

grats brah, good progress.

heard about this viper guy a few times now, seems like a genuine good dude

**DATlift** · 10-01-2013, 05:29 AM

mirin

dat EC will get u shredded brah

**KloWnZ** · 10-01-2013, 05:30 AM

didnt you just make a thread yesterday? regardless, gj op

**TheRealMewt** · 10-01-2013, 05:30 AM

Expected pregnancy pictures.

GJDM

**NYCLegend21** · 10-01-2013, 05:30 AM

good work brah

keep dem eyebrows threaded

**TheMinimalist** · 10-01-2013, 05:31 AM

in.

**Bigrowe** · 10-01-2013, 05:32 AM

Inspiring stuff brah,

That Ramen diet,

You got before and after measurements?

**Morati** · 10-01-2013, 05:33 AM

OP ******* keeps posting this thread. Why so insecure brah?

Have some negs since I had to look at that manlet face for the second time today.

**sheebal** · 10-01-2013, 05:33 AM

Originally Posted by lced

grats brah, good progress.

heard about this viper guy a few times now, seems like a genuine good dude

Yea he is he is a cute babe

Originally Posted by DATlift

mirin

dat EC will get u shredded brah

I hope s0!

Originally Posted by KloWnZ

didnt you just make a thread yesterday? regardless, gj op

Yea i did and earlier just now but i had to delete it because some dumbass miscers were posting my name on it... which I would like private

Originally Posted by TheRealMewt

Expected pregnancy pictures.

GJDM

huh

Originally Posted by NYCLegend21

good work brah

keep dem eyebrows threaded

lol aware

Originally Posted by Bigrowe

Inspiring stuff brah,

That Ramen diet,

You got before and after measurements?

wtf is ramen diet lmao. no i don't do that chit

**TheMinimalist** · 10-01-2013, 05:34 AM

so who is this Viper GQ guy?

**sheebal** · 10-01-2013, 05:35 AM

Originally Posted by Morati

OP ******* keeps posting this thread. Why so insecure brah?

Have some negs since I had to look at that manlet face for the second time today.

LOL 5"10. I neg back with friends. just sayin

**TheMinimalist** · 10-01-2013, 05:36 AM

Originally Posted by Morati

OP ******* keeps posting this thread. Why so insecure brah?

Have some negs since I had to look at that manlet face for the second time today.

oh chit.

well, either way...i never saw the previous threads he posted. maybe they never took off. while its a great transformation, looks like OP is not even half way there for a FULL transformation. but for me, this is very motivational, because i'm in worse shape than OP's before pics, lol.

**genesisGin** · 10-01-2013, 05:39 AM

solid progress OP, am proud w0w OP will be mr.olympia 2014

**Bigrowe** · 10-01-2013, 05:39 AM

Originally Posted by sheebal

wtf is ramen diet lmao. no i don't do that chit

Just a joke bro, I love Ramen and tuna, it is all I eat.

Good cut srs.

**Eric_Edge** · 10-01-2013, 05:39 AM

GJDM
Keep it up, mirin

**sheebal** · 10-01-2013, 05:39 AM

Originally Posted by TheMinimalist

so who is this Viper GQ guy?

LA MISCER and a porno

Originally Posted by TheMinimalist

oh chit.

well, either way...i never saw the previous threads he posted. maybe they never took off. while its a great transformation, looks like OP is not even half way there for a FULL transformation. but for me, this is very motivational, because i'm in worse shape than OP's before pics, lol.

Brah, the reason why i had to delete the other thread was because someone posted my fukking name on it.

**fiveoneniner** · 10-01-2013, 05:39 AM

**MaruchanRamen** · 10-01-2013, 05:41 AM

Mirin OP questions.

How did you grow 2 inches?

Also what was your diet looking like and training??

**cool2001** · 10-01-2013, 05:42 AM

Originally Posted by Morati

OP ******* keeps posting this thread. Why so insecure brah?

Have some negs since I had to look at that manlet face for the second time today.

**sheebal** · 10-01-2013, 05:42 AM

Originally Posted by fiveoneniner

aware

Originally Posted by MaruchanRamen

Mirin OP questions.

How did you grow 2 inches?

Also what was your diet looking like and training??

Idk it took me 2 years to grow 2 inches

also push / pull / legs

diet wise 100g c , <80g fat, 200g protein and the rest i could eat watever 2k calories

**sheebal** · 10-01-2013, 05:46 AM

Yo legit WTF?

I did this naturally lmao FYI.

**MaruchanRamen** · 10-01-2013, 05:47 AM

Originally Posted by sheebal

aware

Idk it took me 2 years to grow 2 inches

also push / pull / legs

diet wise 100g c , <80g fat, 200g protein and the rest i could eat watever 2k calories

How old are you now compared to the first pictures? Were you doing anything to make yourself grow taller??
I'm currently on ICF 5X5 but I think I might switch off to PPL because I like going to the gym more than 3 days a week.
What would you say OP?

**sheebal** · 10-01-2013, 05:48 AM

Originally Posted by Morati

OP ******* keeps posting this thread. Why so insecure brah?

Have some negs since I had to look at that manlet face for the second time today.

lol'd, looks like you need some motivation yourself fat kunt

**zpsar** · 10-01-2013, 05:49 AM

good motivation dude, keep up the good work, you look good

mirin

**betajohn** · 10-01-2013, 05:49 AM

mirin OP looking good

**hzx** · 10-01-2013, 05:49 AM

The fuk am I looking at?

Can you please post your daily diet Eg, the meals you eat etc

**sheebal** · 10-01-2013, 05:49 AM

Originally Posted by MaruchanRamen

How old are you now compared to the first pictures? Were you doing anything to make yourself grow taller??
I'm currently on ICF 5X5 but I think I might switch off to PPL because I like going to the gym more than 3 days a week.
What would you say OP?

two years diff. i don't do anything to grow taller i just had late puberty? idk...

I did Starting stregnth, stopped lifting, then went straight to PPL. It works and strength gains has been massive. so i suggest you go PPL

**carpediempig** · 10-01-2013, 05:50 AM

GJ op man

**Hrcules** · 10-01-2013, 05:50 AM

looking good dwag

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