1 year transformation

**tweaked17** · 07-30-2005, 11:21 AM

well, it's been about a year since i began lifting seriously... and since i haven't made a thread in a while i figured this would be fitting.

the first pic is what i first posted when i joined the forum (August of last year)...followed by some from last month, and finally a chest shot from last night (just because i happened to take one).

unfortunately i have no leg pictures to compare, but feel free to browse my other pictures for leg shots.

enjoy, and critique!

**Abyss** · 07-30-2005, 11:24 AM

Looking absolutely amazing, huge and ripped. Mind posting ur diet and routine.

**Monsterpump** · 07-30-2005, 11:24 AM

Originally Posted by tweaked17

well, it's been about a year since i began lifting seriously... and since i haven't made a thread in a while i figured this would be fitting.

the first pic is what i first posted when i joined the forum (August of last year)...followed by some from last month, and finally a chest shot from last night (just because i happened to take one).

unfortunately i have no leg pictures to compare, but feel free to browse my other pictures for leg shots.

enjoy, and critique!

nice what are your stats?

**danboy** · 07-30-2005, 11:55 AM

amazing for one year man.

**Nicole2005** · 07-30-2005, 12:54 PM

Looking great as always, James. Really impressive for 1 year. Can't wait to see how you are doing in another year.

**Saul77** · 07-30-2005, 12:57 PM

Originally Posted by tweaked17

well, it's been about a year since i began lifting seriously... and since i haven't made a thread in a while i figured this would be fitting.

the first pic is what i first posted when i joined the forum (August of last year)...followed by some from last month, and finally a chest shot from last night (just because i happened to take one).

unfortunately i have no leg pictures to compare, but feel free to browse my other pictures for leg shots.

enjoy, and critique!

Looking good. Mind telling us what your height/weight is? And also bodyfat percentage if you know it?

**Monsterpump** · 07-30-2005, 01:07 PM

routine too!!

**Stevebaby** · 07-30-2005, 01:34 PM

dam good physique...dam!

**Twelve** · 07-30-2005, 01:46 PM

nice. please post your ****ing routine.

**kronik85** · 07-30-2005, 01:47 PM

i have the exact same camera.

looks good, nice muscle put on in the year. started off better than most are at AFTER their year.

**tweaked17** · 07-30-2005, 06:30 PM

thanks a lot guys! i just got home from work so i'll update and answer your questions later

i fall between 5'8 and 5'9, 160 last time i checked. i'll post my routine/diet/whatever when i get home later, this is just a little bump.

**RipStone** · 07-30-2005, 06:57 PM

wow, very impressive build....especially considering you have only been in it for 1 year. also, you look like you weigh a lot more then 160lbs at 5'8". please post your routine/diet. great job man!

**WannabeStud07** · 07-30-2005, 07:00 PM

dude, that is awesome...You looked okay to start with, bigger than me...then a year later you are huge...keep goin hard..

Post your routine

**BlaXXXima** · 07-30-2005, 07:07 PM

Great work. Excellent results. Look awesome dude.

**tweaked17** · 07-30-2005, 11:57 PM

i'm a bit tired so this will be another quick one..

my routine is a bit unconventional... i tend to train by feel because my job requires lots of manual labor so some days my arms and/or legs are simply shot.

this is my typical week:

sat (OR) sun - legs
4 sets deadlifts, 12, 10, 6, 3-4
4 sets squats/leg press (again, with relation to how my legs feel)
2-3 sets of extensions/curls to finish off
4 sets calf raises (gastrocnemius/standing)
2-3 sets pullups (don't mind this, i'm looking to improve)

monday - chest
4 sets incline db (swapped with bb at least once a month)
4 sets flat db (" ")
3-4 sets dips (weighted)
2 sets flat db flies
1 set inc. db flies
3 sets cable flies

wednesday - back
4 sets rack pulls
3 sets cable rows
4 sets bb rows
4 sets pullups/chinups
*3-4 sets lat pulldowns (depending on how well pullups/chins went)
4 sets calf raises (soleus/seated)

thursday - arms
3-4 sets cgbp
3 sets reverse pushdowns
3 sets weighted dips
3 sets preacher curls
2 sets reverse curls
2 sets hammer curls
3 sets behind the back wrist curls
3 sets side db wrist curls + static hold until failure

friday - shoulders/traps (this day may vary the most)
3 sets side laterals
3 sets arnold press
3 sets cable side laterals
*x sets shoulder press machine
*x sets lying side laterals
*x sets lying side presses
*x sets hammer grip incline front raises
*x sets reverse military press
3 sets cg shrugs (~15 rep range)
3 sets db shrugs (in front, ~15 rep range)
*3 sets shrug machine (replaces cg shrugs some weeks, depending on my mood that day

as you can see i'm experimenting a lot on shoulder day, as i haven't really found my sweet spot yet. plus there's just so many damn things to choose from and i can't figure out what works.

if anyone has suggestions for this (or any of my days) please feel free to comment. i'm still a novice and i know that, so guidance is more than welcomed.

keep in mind that my schedule must retain flexibility due to my job kicking my ass all day long lol

**MrSinister** · 07-31-2005, 03:28 AM

awesome change mate

you had a real good athletic base already at the start, what did u use to do b4 u got into lifting?
Your chest has grown leaps and bounds

as far as your split goes, i personally dont see the use for flies at all, but thats up to you.. also arnold presses for safety sake i would drop them from your routine, just stick with normal pressing and raises.
Other than that its a nice looking split

**tiger04** · 07-31-2005, 03:31 AM

Originally Posted by tweaked17

i'm a bit tired so this will be another quick one..

my routine is a bit unconventional... i tend to train by feel because my job requires lots of manual labor so some days my arms and/or legs are simply shot.

this is my typical week:

sat (OR) sun - legs
4 sets deadlifts, 12, 10, 6, 3-4
4 sets squats/leg press (again, with relation to how my legs feel)
2-3 sets of extensions/curls to finish off
4 sets calf raises (gastrocnemius/standing)
2-3 sets pullups (don't mind this, i'm looking to improve)

monday - chest
4 sets incline db (swapped with bb at least once a month)
4 sets flat db (" ")
3-4 sets dips (weighted)
2 sets flat db flies
1 set inc. db flies
3 sets cable flies

wednesday - back
4 sets rack pulls
3 sets cable rows
4 sets bb rows
4 sets pullups/chinups
*3-4 sets lat pulldowns (depending on how well pullups/chins went)

thursday - arms
3-4 sets cgbp
3 sets reverse pushdowns
3 sets weighted dips
3 sets preacher curls
2 sets reverse curls
2 sets hammer curls
3 sets behind the back wrist curls
3 sets side db wrist curls + static hold until failure

friday - shoulders/traps (this day may vary the most)
3 sets side laterals
3 sets arnold press
3 sets cable side laterals
*x sets shoulder press machine
*x sets lying side laterals
*x sets lying side presses
*x sets hammer grip incline front raises
*x sets reverse military press
3 sets cg shrugs (~15 rep range)
3 sets db shrugs (in front, ~15 rep range)
*3 sets shrug machine (replaces cg shrugs some weeks, depending on my mood that day

as you can see i'm experimenting a lot on shoulder day, as i haven't really found my sweet spot yet. plus there's just so many damn things to choose from and i can't figure out what works.

if anyone has suggestions for this (or any of my days) please feel free to comment. i'm still a novice and i know that, so guidance is more than welcomed.

keep in mind that my schedule must retain flexibility due to my job kicking my ass all day long lol

Thx for posting your routine. Update pics when u get a chance.

**tweaked17** · 07-31-2005, 06:37 AM

Originally Posted by MrSinister

awesome change mate

you had a real good athletic base already at the start, what did u use to do b4 u got into lifting?
Your chest has grown leaps and bounds

as far as your split goes, i personally dont see the use for flies at all, but thats up to you.. also arnold presses for safety sake i would drop them from your routine, just stick with normal pressing and raises.
Other than that its a nice looking split

before i began lifting i was just very active and athletic, on top of doing pushups and various crunches every night for 3 years or so lol

the flies will definitely remain, i'm a big believer in them and as long as i have enough energy at the end of my chest workout i see no harm in doing them.

don't worry about the arnold presses, as i progress in weight/sets i drop the pronation movement and just press normally as i can no longer control the weight adequately.

other stuff i forgot to address/answer:
bf% unknown, i just look in the mirror to determine if i'm a fatty and need more cardio lol

kronik, it's a great camera

forgot to add seated calf raises to wednesday, will edit.

thanks again, keep em coming

**zxcager** · 07-31-2005, 06:58 AM

WOW!!

How much weight did you gain??

**nooneno12325265** · 07-31-2005, 07:06 AM

u look great, thats a good gain for a year no fat at all and lots of muscle mass u could squeeze some oranges with that chest of urs....anyone up for a glass of OJ...lol

**Mr_J** · 07-31-2005, 07:14 AM

Originally Posted by tweaked17

the first pic is what i first posted when i joined the forum (August of last year)...followed by some from last month, and finally a chest shot from last night (just because i happened to take one).

Just goes to show what a year of hard work can do.

Great shape and size, keep it up!

**swimstud74** · 07-31-2005, 07:19 AM

Chest pic is just WOW!!!!!!!!!!!!!!!!

**tweaked17** · 07-31-2005, 07:38 AM

zxcager, i gained about 30 pounds

yeah swimstud, i posted that chest pic because i had taken it for another thread but i liked it so much i just had to lol

you should see it when it's pumped at the gym!

**tall dude** · 07-31-2005, 09:23 AM

omg u did that in one year, when i see people ike you it makes me wanna do more. good luck 4 the future!!!

**tweaked17** · 07-31-2005, 11:34 AM

yeah, i mean i was pretty cut to begin with so it gave the impression of being built when in reality i had no back, no forearms, hardly any delts and certainly no legs.

i do realize that somewhere down the line i'm going to have to adopt a more careful and specialized diet as well as a specific routine, but thus far it's been simply hard working and big eating with minimal/moderate planning. that time is coming soon, it's getting increasingly harder for me to gain as of late; then again, i haven't been devoting enough of my time to recovery...but summer/party time is almost over lol

**XtremeBody510** · 07-31-2005, 11:44 AM

great job hows ur diet and workout plan look like??

**The Real Deal** · 07-31-2005, 11:59 AM

wow awesome change. looks like u've put in a lot of work and consistency and maybe some good genetics.

**tweaked17** · 07-31-2005, 05:53 PM

my routine was already posted, and as far as diet goes i don't follow a strict diet as i previously stated. i simply eat clean and eat as much as my schedule allows me, supplemented with plenty of shakes and glasses of milk.

**InterSpool** · 07-31-2005, 07:04 PM

I think 2% milk is the holy grail to gaining clean muscle. Big glass with every meal and maybe one before bed + mixing it with your protein shakes and you are set...

**tweaked17** · 07-31-2005, 07:07 PM

Originally Posted by InterSpool

I think 2% milk is the holy grail to gaining clean muscle. Big glass with every meal and maybe one before bed + mixing it with your protein shakes and you are set...

all skim here, the only dairy fat i get is from cheese, cottage cheese, and yogurt.

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1 year transformation

Dude

well done

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