Kind of an online progression thing/journal...yeah

ok...

seeing as how im terrified to show people my body, and how I even cringe to look at myself in the mirror, well I need to get over it, we all have are problems i suppose. So I decided to make this thread, im planning on posting a pic or 2 every 3 months to show myself progress/gains and whatever.

You can comment if you want, but like I said im kinda doin this for me...being a little over weight a few years during the teens can really mess u up :P

Anyway a quick rundown about my situation. I Separated my shoulder back last November and I couldnt do any chest/shoulder exercises for a very long time. Last May was when I could start benching/doing chest routines again thats when I would say I have been hitting the gym religiously. Diet is good but I dont follow a strict meal by meal plan. I just started getting into a cardio habit about 1 month ago, I will usually do 15 minutes of interval running on an incline, or run a steady 2.7 miles for about 20 minutes.

My workout is a 5 day split. Legs, back, chest, shoulders, arms, focusing a lot on compound lifts. So far the routine has been good to me, I change up the sets/reps each week and change little things within the exercises. I have however made some changes, I was doing around 25-30 sets for each body part, and it just seems like a consensus from some more experienced people that, that was too much so im going to stick to around 15-20 sets to finish off this program, it will be for 3 months.

My next program I am looking at trying the New rules of lifting routine or a HST routine, im not sure yet.

I am currently trying to Bulk as cleanly as possible.

My current statistics.

I am 6'3"
Weight is currently 225
The calipers say I am at around 10% BF after taking a few samples and taking the average. I dont know how accurate those things are TBH.

My goal is to eventually get to around 230, 7-8% BF.

I also forgot to mention I also play football. So thats also part of my goal.

So here are my current pictures, They are very bad quality very pixilated, taken on my camera phone and enlarged.

[image]local://14897/C23DDAE5FD3C465BB7D34A87237D2BEA.jpg[/image]

Attached Image(s)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Back

[image]local://14897/1F2EF570724E45399B055848D1207D8D.jpg[/image]

Attached Image(s)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

kind of a side shot

[image]local://14897/B1241497107B4B2BB0D22E6A9FDAA0A3.jpg[/image]

Attached Image(s)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I just wanted to also say I am open to constructive crit. so feel free to point anything out that needs work. Just be gentle when doing it...heh.

I mean I already know I still need tons of work, but maybe someone will see something i miss.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

It looks like you have a good base to start with.  I think a few things you mentioned may be going against you.. If you're doing a clean bulk..and cardio 3-4 days per week,  it can be detremental to gaining. 
 
I know you said you're only doing 15 minutes but if you're doing it on an incline and doing almost 3 miles, that's certainly going to burn some muscle as well as fat.... If it were me, unless you have a speciffic reason for doing it I would drop the cardio all together or limit it to two days per week very light.. moreless a warmup for your workout, just something to get the blood flowing.. 
 
I think you're 10% may be off a bit..from the pics you appear to be more around 14% or so.. but it's difficult to judge from low res images..
 
Regarding your training split.. for your level of development I think this is another thing going against you.  Doing a 5 day one muscle per day split is going to slow down your progress and limit your muscles to only being directly targeted 1 X per Week.. Simply not enough frequency for someone at your level.. now with that said, if your diet is good and your eating enough, you'll put on muscle, just not as fast if you were to do a 3 day full body routine, which I would highly suggest you consider..
 
and the set range is certainly too much.. Not that it may lead to over-reaching but hitting a muscle with 4 or 5 exercises with 4 or 5 sets is simply overkill for someone at your level of training.  We often see these routines where these pro BBer's are hitting each muscle with 6 different exercises and doing 4,5,6 sets and it's virtually impossible to compare your muscle structure to theirs and you simply are not ready for that type of intese workout.  Keep in mind you're only wanting to achieve micro damage to a muscle and in how you achieve that and how a pro BBer achieves that is toally different. I've used this example before but it' really sums it up and makes it more understandable.. it's like trying to put 15 gallons of gas in an 8 gallon tank.  after 8 gallons, the rest is simply waste.. and in some cases regarding training, that waste can actually slow down progress and often makes people discouraged and give up..
 
You appear to be a perfect candidate for the HST routine.  It's a very basic, easy 3-4 day routine that if followed correctly will pack on the mass.  Someone at your level could easily see remarkable results within a 4-6 month period.. do a google search on HST, take a look at the program and seriously consider giving it a try.. It will much better serve you than a 5 day routine... good luck

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Make sure to keep including shoulder conditioning into your program or your shoulder will go easy and won't let you lift heavier.
I think its great to starta  journal, you should do one in the online journal section with your training and workout listed as you go.
I tried HST, no huge muscle gains but I enjoyed it and it was good for strength, maybe a bit of muscle, have to maybe try it again but there is also a new book called the new rules of lifting which I may test out after my contest.
You seem to be doing well with your lean bulking and congrats on posting your pics, great first step.
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Thank you guys, I know those pictures are awful, they dont really do what little I have justice. Im gonna try to get a nice digital cam and take a few shots next time.
 
Zou- I was giving it some thought...and I just realized that other than the BFS training they put us through in high school. I have always done splits like that...I am a fond believer in compound exercises but I think your right.
 
I was reading about your HST kind of split. and I think I will give something like that a try, I think I would feel better and more comfortable over all going 4 days than 3 and breaking it up like that seems like a great idea. I may do a full,full, push, pull. Or the one your doing is nice too. I think Ill give it a go and ditch this next monday and try something new :)
 
Thank you for the input, very much appreciate it.
 
 

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

And why has no one commented on his amazing back? 

ORIGINAL: DA

And why has no one commented on his amazing back? 

 
Amazing back

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

ORIGINAL: bulkingup

ORIGINAL: DA

And why has no one commented on his amazing back? 

Amazing back

Good boy. Now fetch.

ORIGINAL: DA

ORIGINAL: bulkingup

ORIGINAL: DA

And why has no one commented on his amazing back? 

Amazing back

Good boy. Now fetch.

 
Not until I get my scooby snack...

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

ORIGINAL: Nm0ney34

ok...

seeing as how im terrified to show people my body, and how I even cringe to look at myself in the mirror, well I need to get over it, we all have are problems i suppose. So I decided to make this thread, im planning on posting a pic or 2 every 3 months to show myself progress/gains and whatever.

 
You shouldn't be terrified, you look really good. And like DA pointed out you have a great back. So feel good! And keep on working.
 
I vote for new rules by the way, only because I'm doing it and getting good results, and many others are raving about the routines as well, but HST is also well thought of and tried and true.

I puchased the book a few months ago and I agree, I plan on trying some of the routines around the first of the new year.. BTW.. Brithead went to the trouble of making spreadsheets for the entire program and sent me a copy.. if you don't already have them, PM me and I'll send them to you.. he did a great job building them.. very detailed..
 

ORIGINAL: thehardway

ORIGINAL: Nm0ney34

ok...

seeing as how im terrified to show people my body, and how I even cringe to look at myself in the mirror, well I need to get over it, we all have are problems i suppose. So I decided to make this thread, im planning on posting a pic or 2 every 3 months to show myself progress/gains and whatever.

You shouldn't be terrified, you look really good. And like DA pointed out you have a great back. So feel good! And keep on working.

I vote for new rules by the way, only because I'm doing it and getting good results, and many others are raving about the routines as well, but HST is also well thought of and tried and true.

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Yeah, I got the book last week while I was in the bookstore...I must have been lost O_o

Was a very good read, and the Workouts were very interesting. I have however taken your advice about the HST program, I started it already making some tweaks to the original design. I am also paying more attention to my diet, im going to try to bulk up to about 235 and start to cut, thats the plan right now anyway.

Sup. wise im taking BCAA's, Multi, B complex, Flax seed, creatine, whey, Glutamine. lol so Ill see how it goes.

I just started the creatine this week, I was off of it for a long time. Just added the flax seed as well.

I plan on giving the NRoL workouts a go as soon as I get done with this.

I have to thank you Zou, pointing me to the HST site. I have never truly been on a Full body routine so im hoping to shock my muscles real good.

Btw, I had Bri PM the spread sheets, he did do a great job! someone should buy that man a steak

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Well this really isnt a picture update but I figure this was probably the best place to put this for record.

Finishing up my first 2 weeks of a modified hst program and instead of 15's i have been doing 12's. This is all with good form, squats are done a little below parallel.

12 rep squat max = 285, pretty pleased with this considering im going below parallel

12 rep deadlift = 285... I didnt want to go any higher without a weight belt, I need to buy one.

12 rep Bench = 225...I was especially happy with this considering I just seperated my shoulder about a year ago. I have long arms and I have widened my grip about 1 month ago and it is helping me alot.

12 rep Incline = 175...kinda disapointing but my incline was always far behind my flat/decline.

12 rep clean and press... 115. Now, when I do these im not squating down so its all upper body. So its basically a hang clean with w/ no squat and a military press at the end. I use it as one of my shoulder compounds.

Over all im pretty happy with my progress from comming back after injuring my shoulder. I have only been in the gym on a constant basis for about 1/2 a year now.

On a side note...being tall and having long arms and legs sucks for lifting, lol. I mean when I fill out I will look pretty big, but I can only imagine how much easier shorter guys have traveling a shorter distance with the weight.

So far after 2 weeks im enjoying this HST modified program. I have continued to bulk but cut out cardio accept for football on sundays. I am up to about 230 now, my goal is to bulk to about 235 before I start to cut.

I will post more in 2 weeks at the end of my 8 rep max days.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

not too shabby.

8============================D~



totally boned up

Well like I said, trying to actually follow through on this. So heres half of the 8 rep.

8 rep max for squat = 315, no belt, below parallel
8 rep max deadlift = 365, used a belt

Ill edit this tommorow for my bench/incline yadda yadda.

Edit: Today is kinda screwy I had to go to the "express" YMCA, instead of the regular gym due to my lifting partner...and well, its kinda like a "chick" gym, mostly cardio stuff and machines...there free weight selection is lacking, no incline bench, dumbbells only go up to 70...

8 rep max for bench was 245...I wanted to try to get 250 on my second set...but I decided to stay.

8 rep military = 195
8 rep of my clean& press thing = 135

Also for my own record I weighed myself with an electronic scale at the "express" Y, and I came in at 228. I weighed myself on an old school doctor scale at the regular Y I go to and it says I weigh 236. Big difference, wish I knew which one was correct.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

ORIGINAL: Nm0ney34

Well like I said, trying to actually follow through on this. So heres half of the 8 rep.

8 rep max for squat = 315, no belt, below parallel
8 rep max deadlift = 365, used a belt

Ill edit this tommorow for my bench/incline yadda yadda.

 
Thats not bad at all bro.  Nice deadlifts BTW.,

I got a hold of a digital camera and took 2 pics, I figure there of better quality than the ones above on my camera phone

[image]local://14897/6E8BD141DA894993874ED50A9A6DBD6F.jpg[/image]

Attached Image(s)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

well maybe there not better quality or maybe my eyes are just bad, lol. I keep having to lower the image size in photoshop.

anyway heres the second, I blocked out the good stuff, lol.



[image]local://14897/062E87480A744E3BB87449889ACD6DD9.jpg[/image]

Attached Image(s)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

youve got some nice size on your quads there, back and shoulders too, good work...keep it up

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

wow bro! I noticed those quads to, those are off the hook!

You look pretty good man. I like your shape! Good Luck man! Keep working!

effing hilarious with the censor.
but with you being terrified of posting pics.
you're shoulders and back lok great.

Bevv_Hills
My*Music
My*World

Age-14
Height-6'3.5''
weight-212
supps-WheyProtein&SuperCreatine

Thanks guys I appreciate it very much!

I am not looking forward to the cutting im gonna be doing after this bulk...

TBH I hate running. I love it while playing sports...but god, I just dont understand cross country runners.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

ORIGINAL: Nm0ney34

Thanks guys I appreciate it very much!

I am not looking forward to the cutting im gonna be doing after this bulk...

TBH I hate running. I love it while playing sports...but god, I just dont understand cross country runners.

Those first pics you posted didn't do you justice.. The two with the digital camera are 100% better!.. Great work keep it up.. 

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Hey guys time for my 5's update.

I got sick towards the beginning of this segment, I definitely felt it...that being said my rotator cuffs are also bother me. Both sides, I expected my right shoulder to give me problems due to my injury but the left one hurts as well. its not an excruciating pain, but it is noticeable when I bench/military. I have continued to do rotator cuff exercises and it is helping.

My theory is I was going up in weight on bench to fast, that my cuffs couldn't handle all of that.

So anyway here are the big 5's

Bench 5x 275....I ended up dropping weight after I did that however and staying at 265 due to the shoulder.

squat 5x 330... I was not able to go up much more form the 8.

Deadlift 5x 385... this was intense, ha.

so Im giving my shoulder an extra day to rest and next week is 1 rep max's. so... I guess Ill see how my shoulder fairs. And honestly my body is starting to fatigue and I think im getting close to taking that break. I just wanna pull out that 1 week to get my max's first.

BTW thank you for everyone for the kind words!

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

you are doing rotator cuff conditioning work, correct?

yeah I have been doing it, im still getting some discomfort pain though. Its more prominent in my injured one.

i try to do rotator cuff work about 2-3 times a week.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Well guys after this week ends ill be taking my week off to "decondition"

I have been doing max's this week. My lifting buddy suggested a nice idea that we record are max's and maybe certain lifts next time around...I have a nice d. camera, sadly no memory card right now so. Anyway im just rambling.

Im pretty happy with my progress, I can still look in the mirror and literally hate what I see. strength and weight wise, im really am starting to feel good, soo thats a plus. I think I got a nice base to start cutting on now.

btw Im not looking forward to cutting...ha. Ill have to post a thread about my diet when I get it all done.

I will edit this for other max's, but so far...

Flat bench 1x300
  I almost got 315, couldnt lock my elbows at the end :(

Squat 1x355 Below parallel
Squat 1x405 Parallel...yeah yeah I know...

Incline bench 1x245

*Edit*
Deadlift 1x405
BB row 1x 265


And my workout that I have been using incase anyone is intrested is

Workout A (Supersets)

Squat
Front shoulder raises

SLDL
Rear delts

Flat bench
BB row

Dips
Pullups

Shrugs
Clean & Press / Military

Bi
Tri ( We changed these up every workout)

Abs/obliques
Calves


Workout B

Leg press
Dumbell Military

Lunges
Snowmen (A shoulder exercise originated here in cincy...lol. hard to explain but nice)

Incline
Deadlift

Decline/Flat
Seated rows

Shrugs
Rear delt

Bi
Tri

Abs
Calves

then after this I kinda did what Smoundzou did and split the next workout into 2 days one leg/back and one upper. No supersets still only 2 sets.

So it went Monday, Wednesday, Friday, saturday. A,B,Lower,Upper.

Its a wierd workout I know, But I am seing some great results in size and strength. My lifting buddy is as well.

I know this is one long as post but...

I would like to thank everyone on this site especially the ones who have helped me, I am just so glad I found this place. Tons of information, inspiration and good people.

Happy thanksgiving to everyone btw...mmm turkey...

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Well for the journals sake heres a picture of me, took it a few days ago.

Im on a strength program smoundzou gave me right now to switch things up. Taking creatine again, actually a list would be a good idea for me to keep...

Creatine
BCAA's
Glutamine
Flaxseed
Whey
Multi, B complex, C.
N.O. suppliment
Green tea extract

Im around 220-221 now, so I have lost about 8 lb's. I was cutting before this strength program, and will probably go back to it after it. I still dont like what I see in the mirror, but I am slowly making progress. I think its going pretty good even though I have not been in the gym consistently for a year yet since my injury.

I may try to get a pic of my legs, or even a full body picture with the legs. out of everything im pretty happy with the legs the most.

---edit---
forgot to upload the pic, lmao

[image]local://14897/62FACF6F26A64E899BA818004CA9D812.jpg[/image]

Attached Image(s)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"