My 6 Month (Dumbbell) Transformation

[Koudoo]

Before: 134lbs 10% BF - 28/06/12




After: 156lbs 9.5% BF - 05/01/13




Training from home, primarily with dumbbells. To the haters who doubted me! I did it.

[TheLetterD]

That's a very dramatic difference. Nice!

[zakc]

great work man, still very lean

[Icpowell]

good progress

[Mattbody95]

incredible changes and mass gain !

[DiveInTheBlue]

Very nice good job, great motivation for me who also does the workouts at home

[EatStrong]

Nice lean gains bro

[Koudoo]

That's a very dramatic difference. Nice!

Thanks, yeah I was surprised myself, I didn't think I would be able to put on so much lean mass (~20lbs of LBM), in such a short time.

great work man, still very lean

Keep the cals, only a little over maintenance and you will be surprise at how much you can still gain, while not gaining much fat.

good progress

incredible changes and mass gain !

Nice lean gains bro

Thank you for your complements guys!

Very nice good job, great motivation for me who also does the workouts at home

Heavy ass dumbbells can only take me so far, It's 2013 now, **** just got real, imma gettin a bench! and barbell!

[comps]

Good progress. Keep bulking.

[ademyster]

Great work op, plenty of lean mass gained!! Repped

[Koudoo]

Great work op, plenty of lean mass gained!! Repped

Thanks for the reps!

[NRidder]

Solid progress bro.

Why not join a gym though?

[readyto69]

What is your routine like? My brother has got dumbbells up to from 2kg - 35kg so going to start using them but not sure what to do

plz share

[supbrobro]

good job

[SdvsB]

lard% BF.

Looking good op' good work man.

[YaLintLicker]

Can you honestly get a good leg workout in using DB? Just get a gym membership... Nice work regardless.

[Koudoo]

Solid progress bro.

Why not join a gym though?

Gym membership in London in my area is ridiculously expensive, so the only option would be my university gym, which has reasonable prices. But the free weights equipment there is poor, 90lbs dumbbells max, one squat rack that you would have to queue for etc...

What is your routine like? My brother has got dumbbells up to from 2kg - 35kg so going to start using them but not sure what to do

plz share

Sure I can PM you my routine, but if you have access to a good gym you would be much better off doing a routine, like JasonDB's 5x5 if your a beginner. Plus 35kg dumbbells you will out grow in a month or so, and will need more plates.

Can you honestly get a good leg workout in using DB? Just get a gym membership... Nice work regardless.

One legged dumbbell squats aren't bad, my dumbbells go up to 110lbs atm which is plenty for this, but it does put a lot of unnecessary strain on the upper body. Plus you need inhuman grip or lifting straps to do the squats properly for reps.

But I would say my main leg builder recently has been squats with a person on my back, wearing a bag full of plates. You can't get the full depth though.

Training with DB primarily does have its limitations of course, and can only take you so far. But I am soon getting a barbell, bench and squat rack. So watch me blow up.

[Dubzfry]

Great job OP! I'm guessing your using some serious negatives now?

[NG91]

Gym membership in London in my area is ridiculously expensive, so the only option would be my university gym, which has reasonable prices. But the free weights equipment there is poor, 90lbs dumbbells max, one squat rack that you would have to queue for etc...

Better than my university gym was. Had nothing but machines, some weak dumbbells and NOT A SINGLE squat rack. No bench press, no nothing. So imagine a gym full of curlbros and permanent resolutioners. A gym impossible to get jacked in.

[RedJune]

Before: 134lbs 10% BF - 28/06/12

FUAAARK, well done op.


After: 156lbs 9.5% BF - 05/01/13




Training from home, primarily with dumbbells. To the haters who doubted me! I did it.

insane op! well done

[lightlyfried]

What was your diet like cause in 6 months that is awesome OP

[Koudoo]

Great job OP! I'm guessing your using some serious negatives now?

Depends on the exercise, I use to do some nice real slow negatives on my dumbbell floor presses at the end, but now they are such a bitch to get in and out of position, I usually have to save the strength to be able to finish safely. So much pressure on the elbows, with my weak ass joints. But my heavy duty bench should be here in a few days .... Then I can knock them up and roll back, serious negativeeeees will commence then!

Better than my university gym was. Had nothing but machines, some weak dumbbells and NOT A SINGLE squat rack. No bench press, no nothing. So imagine a gym full of curlbros and permanent resolutioners. A gym impossible to get jacked in.

So what did you do in the end? Do you have a nice home setup?

What was your diet like cause in 6 months that is awesome OP

I would be what you call a hard gainer I guess, I eat around 3800-4000cal daily. Maintenance is around 3600cal. I pretty much always hit my macros. I would say that's the hardest part, training I enjoy, but waking up late, and having to eat two massive meals in one sitting to get my cals, is always a push.

My typical day of eating would look like this
Large bowl of Porridge (with fruit and ground flaxseeds) - 1050cal
2xProtein Shake - 550cal
Almond/Peanut Butter Sandwiches - 600cal
Dinner - 1800cal (eg 300g(dry) pasta, 700g of bolognese)


But when I eventually do my first cut cycle, that will be sweet... Cutting at 3100cal ....

[Gladitat0r]

wow solid progress! with only dumbels +1 rep

[NewGainNation]

One hell of a transformation op! Great job!

[arkadium]

Fantastic!

I'm working out from home too, but really being creative with the equipment that I have.

[bruceprice]

Can you honestly get a good leg workout in using DB? Just get a gym membership... Nice work regardless.

It can be done if you do single leg work- bulgarian split squats, bench step ups, and one legged box squats (or pistols if you have better balance than me.)
I've been progressively adding weight/reps for months this way. 50lb dumbbells are the heaviest I have so I bought a 80lb weighted vest for the exercises where 100lbs was no longer enough. 180lbs for single leg work is a pretty intense workout.

[Bradcore]

Holy s***, dude! That's incredible. Keep it up.

[flanker34]

Way to go OP! looking bigger and still as cut, hows your legs lookin??

[wushu3000]

awesome definition !

[Koudoo]

Way to go OP! looking bigger and still as cut, hows your legs lookin??

Still rockin' dem chicken legs! Where do you think all the gains went! xD

Naw, in all seriousness, when I started I had horribly thin legs, they are still scrawny, **** leg genes, but I have gained 2" on them. So they are thicker, I would say they look more normal now haha...