So, before I get flamed, I know there are no ‘back and wheels’ shots here. That’s not really the point of this post. I just wanted to show some of the progress that I’ve made so far and thank ‘the nation’ for helping get me to where I am.
Coaches like Thibs, Shugart, Marion, etc. have really helped guide me in my training and nutrition through their articles. And regular contributors such as Professor X, PushHarder, Mighty Stu and too many others to name have always given me stuff to think about and incorporate. So a big thank you to everyone who puts time into contributing and posting here. I don’t tend to post too much, but I’ve been a very regular reader here for the past 3plus years.
The ‘before’ shot is from about 4.5 years ago. I went to they gym and ‘worked’ but never with a plan or progression or focus. I really learned about those things here. The ‘after’ shot is from about 3 weeks back.
My current stats:
36 years old
Can’t really say what my bf% is, but I would guess around 10%??? Maybe I need to take a picture with a shoe to help figure it out.
My main program is a 4 day body-part split.
Mainly compound lifts in the lower rep ranges (4-6 reps/4-6 sets) followed by accessory lifts in the (8-12 rep range). So, for example, Back/Tri’s day will look like:
One-arm DB rows 3x10
Seated row 3x12
CG Bench Press 4x6
Decline Extensions 3x12
I rotate different exercises in and out pretty frequently, but the structure stays pretty consistent. I try to progress by adding weight or reps as often as I can and will use drop sets, cluster sets and other such techniques on occasion.
A couple of times a year I will switch to a full body routine (like Joel Marion’s Stripped Down Hypertrophy) or something completely different just to mix things up. I will also add in some barbell complexes or lactate-inducing circuits (a la Thibs) when I am looking to get a little leaner. But most of the year it looks something like the above split…pretty straight-forward stuff.
Pretty much what you might expect. I eat pretty clean and pretty often. Quantities change depending on my goals, but it’s mostly bodybuilding friendly foods. Oatmeal, eggs, cottage cheese, tuna, nuts, lean meats, protein shakes, etc. I could get more into this if anyone really wants to know, but it’s nothing too exciting. I do manipulate carbs depending on my goals at any given time and I’ve had really good success with that.
Again, nothing too revolutionary. 3 Flameout a day. Grow! Whey shake for breakfast and one Metabolic Drive shake around noon. I’ve just started drinking 2 Surge Shakes (one pre/during workout, one immediately after) and have been trying ReceptorMax for the past couple of weeks. I’ve tried Alpha Male and HRX in the past. Happy to share my thoughts on any and all supps if anyone is really interested.
OK, this post is long enough. If anyone has any comments or questions that’s cool. My current goal is to put on some size in my chest and quads (cannot seem to get growth or much separation in them…I’ll be working on it.)
Thanks again to all of you who make this an informative and helpful site.
‘Before’ photo to follow