dogg196 Posted May 15, 2012 Report Share Posted May 15, 2012 Heres some pics of my progress so farNewbieJanuary 15th 2012 77kgs and fatCurrent Stats May 16th 201220yo168cm75kgbf? havnt had it tested id say around 13-14%?, i reckon i started at >25% lol Quote Link to comment Share on other sites More sharing options...
nate225 Posted May 15, 2012 Report Share Posted May 15, 2012 Excellent progress - Liked! Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted May 15, 2012 Report Share Posted May 15, 2012 :ditto:Good photos, Dogg! Were you tracking changes in weight and BF% as well? Quote Link to comment Share on other sites More sharing options...
HarryB Posted May 15, 2012 Report Share Posted May 15, 2012 Making good solid progress! Well done. Quote Link to comment Share on other sites More sharing options...
anyonehelp? Posted May 15, 2012 Report Share Posted May 15, 2012 Lost a lot of bf whick is great and looking good!keep up hard work! :clap: Quote Link to comment Share on other sites More sharing options...
farrout Posted May 15, 2012 Report Share Posted May 15, 2012 HUGE improvement !The best is yet to come Quote Link to comment Share on other sites More sharing options...
greemah Posted May 15, 2012 Report Share Posted May 15, 2012 Looking much leaner, well done mate. Have you dropped any strength during the process? Quote Link to comment Share on other sites More sharing options...
dogg196 Posted May 16, 2012 Author Report Share Posted May 16, 2012 Hi guys thanks!started off at 76kgs fatty due to having to take all 2011 off lifting due to two elbow surgerys, dropped down to 72 then packed on some muscle am sitting at 75kg at the moment goal for this year is to reach 80kg under 15% bf then cut down to around 10% before the end of the year.yea ive had some nice gains in strength started off benching 60kg barley making 10 reps and am now pumping out 10-12 at 80kg 4 sets. i failed at an atttempt to bench 100kg a month ago but looking to give it another crack this week!Current Stats 20yo168cm75kgbf? havnt had it tested id say around 13-14%?, i reckon i started at >25% lol Quote Link to comment Share on other sites More sharing options...
dogg196 Posted May 16, 2012 Author Report Share Posted May 16, 2012 i also train legs will post pics sometime later today Quote Link to comment Share on other sites More sharing options...
Ninja Posted May 16, 2012 Report Share Posted May 16, 2012 Strong back development :phear: Keep it up Quote Link to comment Share on other sites More sharing options...
Thatwasheavy Posted May 16, 2012 Report Share Posted May 16, 2012 hmm bro tbh thats pretty bad progress iv gained 10 - 15 kg in that time frame pm me for more advice Quote Link to comment Share on other sites More sharing options...
Ninja Posted May 16, 2012 Report Share Posted May 16, 2012 ^ dude if youve gained 15kg in less than 6 months even on gear you should become a pro bodybuilder Not srs your an idiot Quote Link to comment Share on other sites More sharing options...
Thatwasheavy Posted May 16, 2012 Report Share Posted May 16, 2012 ^ dude if youve gained 15kg in less than 6 months even on gear you should become a pro bodybuilder Not srs your an idiotI swear on my mums life mate you talk to me like that again ill wreck you mate i swear Quote Link to comment Share on other sites More sharing options...
Ninja Posted May 16, 2012 Report Share Posted May 16, 2012 ^ dude if youve gained 15kg in less than 6 months even on gear you should become a pro bodybuilder Not srs your an idiotI swear on my mums life mate you talk to me like that again ill wreck you mate i swearObvious troll is obvious Quote Link to comment Share on other sites More sharing options...
dogg196 Posted May 16, 2012 Author Report Share Posted May 16, 2012 hmm bro tbh thats pretty bad progress iv gained 10 - 15 kg in that time frame pm me for more advicechuck some pics up broo love to see some motivation! Quote Link to comment Share on other sites More sharing options...
pyro Posted May 16, 2012 Report Share Posted May 16, 2012 Gareth's 10-15kg was all fat, nothing to be proud of. Quote Link to comment Share on other sites More sharing options...
Diab0lic Posted May 16, 2012 Report Share Posted May 16, 2012 No legs no careSrsly though good progress bro. Looks like all major parts have grown (no homo) and you're def leaner too Quote Link to comment Share on other sites More sharing options...
AgentOrange Posted May 17, 2012 Report Share Posted May 17, 2012 Not srs your an idiotno, you're an idiot :pfft: Quote Link to comment Share on other sites More sharing options...
vracula Posted May 17, 2012 Report Share Posted May 17, 2012 congrats your my inpiration to step it up :clap: Quote Link to comment Share on other sites More sharing options...
dogg196 Posted May 17, 2012 Author Report Share Posted May 17, 2012 thanks for the support guys!looking to start bulking as of today! PEPPER YOUR ANGUS!watch this space Quote Link to comment Share on other sites More sharing options...
SalmanSallu Posted May 17, 2012 Report Share Posted May 17, 2012 HOw long have you been training for bro? If its only 3 months that you been training for, then f*ck! shame on me.. :cry: Quote Link to comment Share on other sites More sharing options...
SalmanSallu Posted May 17, 2012 Report Share Posted May 17, 2012 HOw long have you been training for bro? If its only 3 months that you been training for, then f*ck! shame on me.. :cry: Quote Link to comment Share on other sites More sharing options...
dogg196 Posted May 17, 2012 Author Report Share Posted May 17, 2012 HOw long have you been training for bro? If its only 3 months that you been training for, then f*ck! shame on me.. :cry:3 months from my before pics bro! have always been into weights since 16-17 but had to take ALL 2011 of gym and sport!!! (two elbow surgery's) FML and i got fat was a bit worse than before pic 78kg at the worst managed to lose a few kgs over summer and then got the all clear to get back into the gym on feb 15th the day i got back in the gym and haven't looked back! Quote Link to comment Share on other sites More sharing options...
SalmanSallu Posted May 17, 2012 Report Share Posted May 17, 2012 HOw long have you been training for bro? If its only 3 months that you been training for, then f*ck! shame on me.. :cry:3 months from my before pics bro! have always been into weights since 16-17 but had to take ALL 2011 of gym and sport!!! (two elbow surgery's) FML and i got fat was a bit worse than before pic 78kg at the worst managed to lose a few kgs over summer and then got the all clear to get back into the gym on feb 15th the day i got back in the gym and haven't looked back!You inspire me bro.. Definitely motivative for a while to my workouts.. can u post your diet and workout routines? Quote Link to comment Share on other sites More sharing options...
dogg196 Posted May 17, 2012 Author Report Share Posted May 17, 2012 HOw long have you been training for bro? If its only 3 months that you been training for, then f*ck! shame on me.. :cry:3 months from my before pics bro! have always been into weights since 16-17 but had to take ALL 2011 of gym and sport!!! (two elbow surgery's) FML and i got fat was a bit worse than before pic 78kg at the worst managed to lose a few kgs over summer and then got the all clear to get back into the gym on feb 15th the day i got back in the gym and haven't looked back!You inspire me bro.. Definitely motivative for a while to my workouts.. can u post your diet and workout routines?Im training 3-4 times a week (legs every second)Monday Legs & Traps squats 100kg 4 sets x 10 repslegpress 150 4 sets 10 repscalf raises full stack till failure 4 setsleg extensions machine till failure 4 setshamstring curls machine till failure 4 setsShrugs 80kg till failure 4 sets dropsetted to 60kgTuesday Shoulders & bicepsside lateral raises 14 kg 4 sets x 12 repsfront plate raise 15kg 4 sets x 15 repsdumbell shoulder press 28kg 4 sets x 12 repslying rear delt raise 14kg 4 sets x 12 repsdumbell curls 14kg 4 sets x 12 repspreacher curls 15kg 4 sets till failureBarbell curls( in the squat rack lol) 3 sets till failureWednesday backwide grip chinups 4 sets till failurecable rows machine 4 sets x 12 repsbent over rows 60kg 4 sets x 12 repslat pull down 4 sets x 12 repsdeadlifts 100-110kg 4 sets x 10 repsThursday Chest & tricepsBenchpress 80kg 4 sets x 10-12 repsincline dumbell press 28kg 4 sets 10 repsincline dumbell flys 14kgs 4 sets till failurepec machine 4 sets till failurecable flys 4 sets x 10-12 repsTricep pulldowns 4 sets x 10-12 repsskullcrushers supersetted with close grip bench 28kg 4 sets x 10 repsDips 4 sets till failureFriday rest daySaturday Rugby gameSunday rest usually hungover lol not the best for training but whateverheres is my current diet lean bulkingNutrition Mon- Fri, Breakfast 8am 1 cup oats with cinamon protein shake11am meal2 200g chicken breast 200g white rice cup broccoli2pm meal 3 250g chicken breast 200g white rice cup broccoli3pm gym on days i workout4:45pm meal 4 protein shake 200g chicken breast 5-6 wholegrain rice crackers6:30-7pm Meal 5 Dinner whatever the family eats but usually consists of kumara cup broccoli and either chicken or steak i usually cook lol9pm 185g Meal 6 tuna lite 10pm if im trying to bulk or am really sore i will have a protein shake but not usually11-12pm bed (i also drink atleast 3-4 litres of water per day)Saturday cheat day but still keep it within reason as im playing rugbySunday cheat day eat anything and everything Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.