First year training - Progress Pics

[Buddy_Christ]

quick history:

started lifting September 03. 26 years old, 5'6", 161lbs. fairly clean diet, low carbs, high protein. 3 day split routine going to the gym 5 days/week.

January 04 - went into a very dirty bulking cycle. Started off at 163lbs. by the end of April, i was up to 174lbs carrying bodyfat i didn't want. no BF measurements. was doing 5x5.

Took May off, dropped to 170lbs, felt fatter than i did at 174lbs.

June 04 - Cleaned up diet a lot. Maintained weight through June mid-July while getting leaner. modified 5x5 routine.

Mid-July through August - dropped weight due to extreme stress and poor diet. stopped working bis/forearms (was my friday workout) due to time constraints and eventually lost interest in August. still doing modified 5x5 routine.

My abs and obliques are a weak point and I know that. I'm always forgetting to work them.

27 now. weighed in at 164lbs this morning right before pics were taken.

Critiques welcome.

all pics are linked because this would be a 56K nightmare otherwise.

Chest pics

September 03
December 03
April 04
June 04
September 04

Back Pics

December 03
June 04
Spetember 04

Quads - lost one or two pics of my quads

December 03
September 04

Calves

December 03
June 04
September 04

Arms

September 03
June 04 - right arm
June 04 - Left arm
September 04 - Right arm
September 04 - Left arm

I know i have a lot of work to do still. i don't see my progress as much as other people do, but i guess i'm overly critical of myself, i dunno.

 

[Fragadelic]

Good work, bro -- as WB would say, "Keep killing that shit!"

 

[Buddy_Christ]

very nice crak- you got some great quads.

Nice progress, but your quad/knee tie-in looks weird. Maybe it's just me, but is something wrong there?

good quads orb

thanks for the quad comments. every time i see them i'm shocked at how much better they're looking. those deep squats are paying off.

the quad/knee tie in has always been like that for me. i was very active when i was younger, rode my bike EVERYWHERE. the years of doing that thickened my legs up. when my leg is bent and relaxed, it almost looks like i have 2 knee caps. strange, but i still like how my quads are looking.

Your back is sick. The double-bis shot is nice. Just get a chest now.

yeah, chest needs more work. i'll be hitting each bodypart every 3rd day for the next few months, weekends excluded. doing my routine like that last fall seemed to give faster results than 5x5 did. i'm also slowing down my reps a lot, focusing on a 3 second negative. i feel a lot weaker when lifting like this, because i have to go a lot lighter in order to complete my sets. incline bench on Friday i managed 75lb dbs for 5 slow controlled reps. my best ever was 8 reps right after maxxing on flat bench, but they weren't as slow and controlled as this was. hoping to put up the 80s in a few weeks

looking foreward to the next few months of lifting with a clean bulking diet.

thanks for the comments!

 

[Devastation]

good improvement overall. i think you could of achieved that in six mos or less though. how's your intensity during your workouts? nonetheless, congratulations on the improvement. anyone would be proud of what you've done

 

[Buddy_Christ]

intensity went down with 5x5 due to longer rest times. i think the thing that hurt the most was the lack of frequency that each muscle was worked.

also dealt with a sholder injury this summer. it's getting better, but affected all of my upper body lifts.

the routine i'm back on will allow for a higher intensity, shorter rest times, and higher frequency of hitting each muscle group should yeild good results. i ran a slightly different variation of this routine last fall and got more results in 4 months than i did in the 8 months afterwards on 5x5.

 

[Sub-Zero]

that is some fucking sick ass progress dude...

all that blood and sweat is paying off in your amazing lifts and body, mad props

 

[WalkingBeast]

Awesome progress brother!! Back and biceps are looking the best IMO. Chest is coming up nice too. In the next year you should be making some real solid progress. Quads and calves looking thick! Keep KILLING that shit brother!!

 

[glennds]

good progress. congrats on your hard work. you look a lot tighter but work on some more size. great tatts! good luck.

 

[Buddy_Christ]

good progress. congrats on your hard work. you look a lot tighter but work on some more size. great tatts! good luck.

size...one thing i definetly want more of. especially at my height.

clean bulking for the next few months. gonna try to keep protein at 220g/day, 3 servings of oatmeal a day, toss some breads in there along with clean carbs with dinner, i should be ok. i need to replicate the diet i did last fall but add the clean carbs.

plus i want to kick my PRs up at the end of this semester. we'll see what happens between now and then.

thanks

 

[UA_Iron]

I think you made significant progress man. Lookin good, especially in the legs and your chest is definitely filling out.

 

[bw1]

Nice work...Keep hitting it hard and heavy!

 

[NYBodyguard]

keep it up great progress!

 

[TrailerParkTrash]

You've made some great gains crak in a year! Very inspirational transformation !! Congrats

 

[resonator]

Great work man, definite improvement.

 

[The Wenis]

ur one of the few guys on here who has quads that over shadow his upper body. imo that's much better than jacked guys walking around on toothpicks. good work.

 

[jenscats5]

I think you definitely made some progress........ I see a diff in the year....

Looking good -- niiiiiiiiiice back pic!!

 

[dirty~d~]

Awesome progress! Your quads are SICK! (I'm a legs kinda girl). The shape of your biceps is killer. There is a significant change in your chest from June to September. You're doing great! NOW I can see why the girls at school are staring.

In the wise words of WB: Keep KILLING that shit!

 

[SuperDawgy]

Good work bro. Keep it up! Shoulders, back and arms look great. Nice stems too, my buddy has that weird medialis tie in too, but it makes his outer quads look ginormous. WTG freak!

 

[superqt4u2nv]

Great progress crak keep up the good work!

 

[Subzeero]

Wow good job with the diet matey!!

 

[Buddy_Christ]

diet is my weak point. i've developed a bad habit of not eating when stressed out. i just need someone to force feed me some days.

someone come force feed me.

also, someone come bitch slap me while i'm squatting so i can squeeze out extra reps. thanks

 

[TrailerParkTrash]

crak, if you want verbal abuse, you've come to the right place

 

[wootoom]

good job crak

 

[inkman]

Crak you have done well for yourself and should be proud. You and I have the same problem when it comes to stress. I too have a hard time eating when I am stressed and all I can tell you is you have to force yourself to down food when this happens. Do what I do and stack foods together. Grab a roast beef sandwich and then have a protien shake with it. If you do shit like that you can make up for the times when you dont eat that well. Good luck Inkman

 

[WalkingBeast]

Crak you have done well for yourself and should be proud. You and I have the same problem when it comes to stress. I too have a hard time eating when I am stressed and all I can tell you is you have to force yourself to down food when this happens. Do what I do and stack foods together. Grab a roast beef sandwich and then have a protien shake with it. If you do shit like that you can make up for the times when you dont eat that well. Good luck Inkman

Same EXACT problem here. Great suggestion, I do the same. It would be no problem for me to go days without eating. Did it before I started lifting. Its a big problem when trying to gain weight, and my digestive condition doesnt help. I dont eat many sit down meals either. I eat string cheese, peanut butter throughout the day and a 1/2 gallon of milk everyday, plus maybe a shake and one meal. It adds up. I dont concern myself with taking in too much protein and calories in one sittting. I can take in 130 grams or more in one sitting depending on the food. Buffets are very helpful, especially if you have 3 hours to spend there. This one meal will fill me up the whole day and then I really have to force feed the rest. But I still take in some string cheese and peanut butter, plus the 1/2 gallon of milk, and maybe even a shake. Small things like that are easy to get down. Milk is easy to take down if you sip it throughout the day or night. I can take down a gallon without much difficulty, its just expensive since I drink Lactaid milk. I take advantage of hunger whenever I can too. Keep KILLING that shit brother!!

 

[wootoom]

hey beast man. them are some nice stats bro! keep it up. k to ya

 

[inkman]

Same EXACT problem here. Great suggestion, I do the same. It would be no problem for me to go days without eating.

Fuck yeah Beast having been through 3 divorces I am a authority on stress brother belive me lol. If you have the fast metab then don't be afraid to eat large when you eat Crak600. Like Beast said really does not matter about the amounts you put in each meal as long as you can rack in the calories at the end of the day to grow off of.I eat anything and everything when I am in the mood just to get those calories, carbs and protiens in. Here is a little shake fav that i will pass on to you 4 scoops fav protein, 1 banana, 2 tblspoons peanut butter and 1/2 cup dry oatmeal blend it and down it 3 shakes a day gives you 3200 cals just with that alone not to mention 150gm protein,300grams carbs and 45grams fat. Now figure in 3 large meals a day and you are up to 5000cals a day bro. It's that simple trust me. Remember to get big you get to eat BIG!!! Inkman

 

[WalkingBeast]

hey beast man. them are some nice stats bro! keep it up. k to ya

ThanX alot brother!! Much appreciated! Whatever you are doing, looks like its working also! Keep KILLING that shit!!

 

[WalkingBeast]

Same EXACT problem here. Great suggestion, I do the same. It would be no problem for me to go days without eating.

Fuck yeah Beast having been through 3 divorces I am a authority on stress brother belive me lol. If you have the fast metab then don't be afraid to eat large when you eat Crak600. Like Beast said really does not matter about the amounts you put in each meal as long as you can rack in the calories at the end of the day to grow off of.I eat anything and everything when I am in the mood just to get those calories, carbs and protiens in. Here is a little shake fav that i will pass on to you 4 scoops fav protein, 1 banana, 2 tblspoons peanut butter and 1/2 cup dry oatmeal blend it and down it 3 shakes a day gives you 3200 cals just with that alone not to mention 150gm protein,300grams carbs and 45grams fat. Now figure in 3 large meals a day and you are up to 5000cals a day bro. It's that simple trust me. Remember to get big you get to eat BIG!!! Inkman

I agree. The main thing is getting it in within 24 hours as far as Im concerned. I try to get it in sooner, but if not Ill count anything within 24 hours as part of that day. I list it all in my written journal. Thats helped me ALOT also. It motivates me to eat more. That was a huge step for me in the right direction. I record workouts meals and chart all my measurements along with pics too. Helps to motivate me. I was going for eating records before, at one time. I couldnt afford it now. haha Those must be some HUGE scoops of protein. haha Keep KILLING that shit brother!!

 

[ghettostudmuffin]

Looking good man. Your quads are fuggin sicc lookin already, just like me. Good wor kand keep it up.

Despite what others say, I think you've made good progress on your chest, The overall shape and build has improved quite abit. REally concentrate on the contraction and stretch. Good stuff.

 

[roidpuple]

all i see is a fucking car that same oh car fuck fuck .....

 

[troopa]

Same here Roid