Well on June 16th it'll be one year since I first set foot in a gym and started lifting weights at the giddy heights of 336lbs - 40% bodyfat.
Trained for a year on a 5 day a week deal, 3 Full Body weights sessions (Squat or Deadlift alternate days, Bench, Pull Up now/Row's in the beginning (either Inverted or BO), Dips and Military Press/Push Press. Little direct arm/ab work, basically if I feel like it then I do it, if I dont, i've covered it with the compounds.
Lifts are now
Squat 145kgx5 (Started at 70kg)
Deadlift 160kgx5/180kg(396lb)x1 (Started at 70kg)
Bench 100kgx5/110(242)x1 (Started with 50kg)
Pull Up 8 repsxBW (Started with a 70kg assist)
Dip 12xBW (Started with 65kg assist)
Current weight is 203lbs @ who knows body fat (sub 20% for sure, I reckon around 15%). I have some loose skin issues, hence the belly 'fat' in the pictures. Going to cost me Ã??Ã?Â£5600 to remove, so thats got to be saved for along with some more dieting. If I pull the skin down in the right lighting I can see top two abs clearly, with the middle two there depending on hydration levels. Vascularity fully depends on heat/hydration. This morning for example I was hot and dehydrated and had veins popping, now its a bit cooler and i've had food/drink they are all but gone.
Granted I suck at posing, and I still have a way to go including dropping about another 15lbs min of fat, and getting surgery! Main goals for the next year are to increase bench to 140kg, squat to 400lbs for 5, deadlift 440-450 for at least a double. Add mass all over, focus on back, delts and bi's as areas I want to bring up, but generally add mass everywhere!
Hoping to be around about this weight(200-205), this time next year at sub 10%, good vascularity. Going to focus on adding mass come September I would think.