Progress thread

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>>38675436
Bump

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guuuuuysssss

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>>38675436
I really need to get off of SL. Can someone help me improve this plan?

>Monday
Squat 3 x 5
Deadlift 1 x 5
Hip Thrust 3 x 5

Tuesday
Bicep curls 3 x 10
Rows 5 x 5
Wrist curls?

Wednesday
Lunges 3 x 8
Head-knockers 3 x 8
OHP 5 x 3


Thursday

Wide-Grip Pause Bench 4 x 8
Rows 5 x 5

Friday
Squat 3 x 5
Deadlift 1 x 5
Hip Thrust 3 x 5

What can I add? What can I take away? Right now I'm doing
250squat5x5
275dead1x5
165bench5x5
115 OHP5x5
115 Row5x5

My chiropractor, who is an MD and an former Olympic weight lifting medalist, told me that imbalances in my muscles were fucking my spine up, making it bend left and right and so shit. He said to change my program up and strengthen my back and core. So I want to do Deadlift and Rows twice a week, every week. And tone down Squats from 5x5 to 3x5.

I would really value input. I've been doing SL for a year. I only have a BB/power cage. Home gym. DBs to 25lbs.

>>38676171
calling it a night for now, but I will read any comments tomorrow after work.

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>>38675436
mirin

5'9" 178
21
1.5 years between
1.5 years lifting

B: 270x1
S: 415x1
D: 500x1
O: 185x1

Currently doing 5/3/1

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>>38675436
God damn that's nice

Eating like a tank and still gaining weight slowly

>>38675436
How'd you do it?

>>38675436
>15 years lifting experience
>26 years old

so you've been lifting since you were 11?

>>38675436
Could you please give us an example of your daily diet, emphasising portion and meal spacing/content?

I'm fucking retarded when it comes to nutrition. Thanks in advance.

>>38677563
I'm on roids.

>>38677592
Disappointing (if you're actually OP)

>>38676171
alright butthole.
Monday
squat and dl on the same day sucks, do something like squat, calf raises, leg curls, maybe leg press, and some core stuff
tuesday
deadlifts, then focus on triceps and biceps with like curls, pullovers, pulldowns, face pulls
wednesday
bench, incline dumbbell press, lateral raises, horizontal flys
thursday
OHP, bent over row, bent arm barbell pullover, some maybe pulldowns
friday
i'd just pasta tuesday on here if you want to do DL twice a week.

between wednesday and thursday you might wanna change some stuff around because the same group is hit twice

sorry if it doesn't help, tried to melt my plan into yours
also training 5x days in a row kind of sucks, i'd really recommend doing 3x on 1x off and just repeating that.

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>>38677586
Watch Eric helms series on nutrition RIGHT NOW

op is my goal body

>>38677659
SORT. YOUR. FUCKING. HAIR. OUT.

See you on almost every cbt I look at, and every fucking time, you are holding yourself down to 6/10 to 8.5/10,

JUST
Get a nice fucking haircut, not fuckboy 0fade, but a modest alternative to short back and sides at least, nobody wants to see your curly jew hair.

GET CHAD HAIR OR GET OUT!

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>>38677659
Another pic

Starting 5/3/1 BBB and eating 3200 cals a day trying to gain 1 kg/month . Any advice would be welcome

>>38677682
Kek can you give me a pic of an idea for a good hairstyle for me?

>>38677697
just buzz it

>>38677697
I reckon your hair looks fine, im not /fa/ though

>>38677659
thanks bud, just looking into it now.

As for haircuts, I think yours looks fine. If I were you I'd get a low taper on the sides, or just fade the sides.

Bretty cool. May get mistaken for a fuckboy tho.

>>38677697
>>38677687
Just go for something like a hitler youth trim, with a slightly longer fringe because of semi-sketchy hairline.

Most important thing is not wearing hair upwards like some numale freak, just wear fringe to the left/right. Also, don't get the fade (point where the hair gets longer) too high up, because with your hairline it will give the illusion that you have a large forehead.

T. barber.

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>>38677716
>>38677751
>>38677704
>>38677768

Thanks guys.

>sketchy hairline.
Do you think I'm balding?

>>38676627
rly nice genetics breh
except for that little hole in the chest but that might fill out eventually
keep at it

>>38676594
Those stats must be fake af

>>38677823
naww bruh, some people got that hairline and still don't stop balding until they're in their 50's, you prolly safe tbqh.

>>38677659
You should so grow a beard I think you'd look manly af

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>>38677933
Nope, don't have videos of all lifts but here is
155lb x6 ohp

>>38678022
Heh I wish. 21 years old and still shitty wispy facial hair

>>38678001
Thanks! Hope you're right

>>38678084
Mfw I was trying to live vicariously through you. I'm in the same boat, I can get a little stubble going that defines my cheeks but after that it all goes to shit.


I feel for you man I really do.

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My thread is dying, I'll shitpost here instead.

>>38675436
hnnnngg those legs

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>>38677571
Yes
Parents were competitive body builders. Always had a gym. They taught me how to lift.
>>38677592
Not me.
>>38678285
Learned to tailor my own pants.

Pic related. My mother a year after I was born.

>>38675561
what lifts remove body hair?

>>38679630
i want your legs around my head

>>38675436
Guys, how do you find this routine I use

A: weighted chinups, OHP(in front of the head), DL 3x5 (45 mins)
bicep curls and lateral raises 3x12 (15 mins)

B: squats, bench, rows 3x5 (45 mins)
triceps pushdown 3x12 and facepulls 3x12 (15 mins)

AxBxAxx
BxAxBxx

>>38675436

Sorry what...15 years lifting experience?

Been lifting since you were 11 then

>>38679630

but why do you look like shit?

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6'1" 23 years old, 205 -> 155 lbs in 6 months doing PHAT and Muay Thai/BJJ for cardio. currently at 160 lbs slow bulking

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>>38675436
2 years :p

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And I'm not even done with my cycle yet.

>>38675436
right is literally fucking perfect

>>38682533
damn girl looking good

>>38675436
My boyfriend is 5'10 170 and is almost ottermode looking (looks like a swimmer rn). How do I make him get thick n joocy like you? I don't think he eats enough ;_;

>>38675436
ROUTINE PLEASE ?!?!

HOW SUCH A DRASTIC CHANGE FOR THOSE 13 MONTHS VS ALL PREVIOUS LIFTING ?

>>38675561
nice progress anon

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>>38682597
Thanks, I aim to outgrow this tee by the end of my cycle.

>>38682655
straight or lesbian?

>>38675561
This is why progress pics are essential, you'd barely notice the difference without them.

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>>38682655
>>38682533
Femanon, do you have advice for a fellow girl who doesn't want to pin and wants to look like pic related?

>>38677659
Nice... you lifted your way out of the numale zone.

>>38678243
Should have bulked to 200.

>>38682700
hop on the var

>>38682700
Why would you want to look like this? Do you not want any male attention at all?

>>38679630
If you look really close you can see her clitdick.

>>38682533
>cycle
Noone cares

>>38682533
I wanna sniff your sweaty gym puss (no lesbo).

>>38675436
steroid user :^)

>>38682427
miring hard

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>>38682674
Straight.

>>38682700
Eat at a 500-800 caloric surplus and try doing SL5x5 for six months. By the way I don't pin, I do orals. The physique in your pic is attainable natty if you grind really hard for two years or so, though some var would certainly get you there much, much faster. Here >>38682533 I went from the top pic (three years lifting, two of them actually knowing what I'm doing) to the bottom pic after two months on 5mg var. And I still got four more weeks on this cycle. It's almost unfair how our bodies respond to steroids compared to men. I blew up like crazy.

>>38682794
I get that a lot.

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>>38682766
So she can post shit on instagram and /fit/ to get attention.

>>38682427
Really suits you

>>38682427
that's not you tho.

>>38678082

>tfw I've been ohp taking the bar from the ground and risking snapping my wrists putting the bar back down every time

Fuck
Sake
M8s

>>38682821
>dat spot or mole

>>38675436
>15 years
>those lifts
Jesus fucking Christ what a genetic dead end

>>38682850
I wanted yo have it removed but the bf didn't let me. Pretty sweet of him actually.

>>38682865
looks like he started taking it more seriously as the progress pic point though

>>38682878
you have a nice smile regardless but the mole does automatically draw the eye

>>38682186
shredbrah just fuck off already

>>38682878
>>38682821
>>38682655
>>38682533
>tfw this is some randoms instagram pics and all of /fit/ are falling for it

why does this always happen ?

pic with date or gtfo

>>38682316
Really well done man. Not many pudgy bastards will get so lean. Onward to aesthetic gains.

>>38682878
Do you crush his head with your thighs when he eats you out?

>>38682700
Oh, I remember you from a couple of days ago

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Squat: 170kg
Bench: 110kg
Deadlift: 170kg :(

11 months on pic, stats are for 12.5 months

>>38682821
would you sit on my face?

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5'11, 156
20
1 year 5 months between

>>38675436
Mirin

>>38683013
Noice. What's your tanning routine?

>>38682989
oops wrong pic. Both stats and pic are 12.5 months

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>>38682918
Hello dyel. I will post a pic with timestamp on my left delt (I'm a righty) if you go first. Write "I'm sorry I doubted you Mandy. I'm jelly as fuck" on your chest and post it. Your move.

>>38682962
Not on purpose.

>>38683003
Nope.

>>38677659
roids or nah?

>>38683065
why not?

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>>38683034
30 mgs of Melanontan 2
Was darker last year. Didn't start using it soon enough before I started tanning frequently

>>38683076
Thanks, will look into it.

>>38683065
i am dyel and your point ... ? you're just further proving these are instagram screenshots, i'm not the one pretending to be someone else, so timestamp or stop posting

>>38683111
Do what I asked and I will.

>>38683076
ive asked u multiple times now and u havent answered so im starting to doubt your legitimacy, whats your routine and TDEE?

>>38683121
yeh nah, enjoy your stint of pretending to be someone else if it makes you feel better

>>38683121
He's not going to. He's better off pretending you're not real to protect his ego.

>>38683132
why the fuck does it matter what his TDEE and routine is?

even if you follow what he did with 100% accuracy you won't get the same results...

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>>38683132
>ive asked u multiple times
You're posting anonymously, how am I supposed to know who you are? Besides, I've posted my routine numerous times
2600 cals currently, 5 day modified zyzz split

>>38683065
>jelly
>of a roiding mole faced slut


kekaroo

enjoy not having kids and your giant clit

>>38683163
cringe at this white knight

>>38683175
I have two kids and my bf loves my giant clit.

>>38676627
Thank you Mr. Skeltal

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>>38682766
>implying I want male attention
Anon, I'm taken already. Also-- her body is nice, are you just one of those guys who like fat chicks and deludes himself into thinking fat = high test?

>>38683194
>acting as if this is a positive

>>38683192
>implying he's wrong
Every time we get a grill you idiots get all defensive. Accept that she looks better than you and lift harder.

>>38683206
I like hips and thick thighs. I don't want a box mode gf

>>38683222
>she
>literally grainy small file size screenshots

anyone with a phone can post a proof pic on /fit/ , so if "she" is posting all these pics, why not post a quick timestamp one now to prove legitimacy ? oh thats right, because its some random fat neckbeard anon an you're all falling for it. i'm not doubting that this girl on gear looks good, its just not that anon thats posting.

>>38683264
She asked you to post timestamp first and you refused. Why should she post when you don't have to?

>>38683194
>literally my wife's son

HAHAHAHAHAHAHAH

>>38683264
>literally grainy small file size screenshots
this >>38682655 doesn't look small and grainy to me faggot
I bet you've never posted a single pic on here let alone your face

>>38683300
lol

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>>38677592
>>38682042
>>38682799
>>38682865

>>38682026
Apology accepted.

>>38677659
Did you consider yourself skinnyfat before you started lifting? All these people on the board saying skinnyfats can't make it kinda discourages me, it's not really bad in my case, not THAT skinnyfat but I have some fat on the lower portion of my abdomen and some around my hips and ass, but I can see my abs when I flex them, is it true that skinnyfat people will never look good or just a meme? grats on the progress btw man basically my goal body

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5'10
245kg

220kg Squat
245kg DL
155kg bench
90kg OHP

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>>38675436
OP here. Thanks for the compliments. To answer a common question in this thread:

I began resistance training at a younger age. I was fortunate to have access to a reasonable home gym. Parents were at the height of their competitive bodybuilding careers when I was 5.

I picked up my first weight as a kid, but that doesn't mean I have been lifting for 15 years straight. It means I have 15 years experience. I chose my words carefully. Apologies to those who failed to READ them correctly.

As said in OP, 1 year between photos The before represents 3 years of zero resistance training and a lot of alcohol abuse.

I began a healthier lifestyle and started eating/lifting until I gained 30 pounds. No bulks, no cuts, no neurotic macro/calorie counting. I ate when I was hungry - which was always. No supplements, save for magnesium and zinc which were lacking in my diet. No PEDs. Just food.

Two things that gave me the physique I have in the after photo:
1: genetic potential
2: absurd intensity during training sessions and SMART training

You can see from the original post how disregarding #2 will never uncover #1

I am beginning to see that my natural potential is reaching its cap, as I am at my prime age. I am happy with my physique and have no interest in pushing it further with assistance of PEDs

>>38684418
OP here. Impressive, my friend.
Build like a tank.

>>38684418
can't tell where your lats end and your obliques begin.

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5 months

>>38684418
show your before pic

>>38684584
OP here. Amazing progress. You have great ab genetics. Shoulders look on-point as well. Keep it up.

>>38684418
>245kg

Woah dude, you're over 500lbs?

>>38677659
Inspiring progress. Great proportions. Hair looks fine.

>>38684644
must be a typo.

>>38682533
izzy is that u bb

>>38684584
Routine?

>>38684644

Mistake I'm 245lb (110kg), was going to convert all of them to lbs for but forgot when I started adding lifts.

>>38683554
>Don't talk bad about my shitty progress that sub 2 year lifters can achieve.
It's okay baby at least you look good

>>38684686
Bro split. Not even joking.

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>>38684686
>>38684737
inject bathtub chemicals xF

>>38684689
This was done in 1 year. Post your results.

>>38684418
roids

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only 2 weeks in, but I put on fucking 5 kgs. I can't tell if I am just getting fatter, or if I am actually doing it right. I can flex my chest muscles now, I didn't even know I had any before. I eat so much more than I did before

>>38685158
Great work. Keep eating. Keep lifting.

>>38682427
i've seen that video, and its literally 2 months, cough cough, roids

>>38683241

>fatso detected

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Every thread until you like it.

Down under 200lbs now, regardless of weight fluctuations. 30 more lbs.

>>38685526
how many years to fix your skin anon?
or how fix it?

>>38682427
I hope you die slowly and painfully

>>38685708
wow what for bud

>>38684418
hnnngg want you to crush me so bad

>>38684418
Is that bodyweight correct? If it is your stats are awful

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old pics, about a year apart, in one year I went from 148 to 187 but I can't find the side by side I made

>>38684418
What protein powder do you need to take to look like this? :^)

>>38675436
Mirin

>>38685846
>150
how tall r u

>>38682741
>>38683066
>>38684645
>>38684316
thanks guys.

no roids. Just some nice lighting and pose.
I guess I was on the skinny fat side - not as fat as some though. Its just a meme that skinny fats can't make it. Make sure your diet is in check and push yourself with a proper routine and you'll make it, might just take a little longer

>>38685158
>5kg in 2 weeks
You're just getting fatter

>>38682316
How do you look like that at 155 6'1
I'm 160 lb and 6;1 and I don't have nearly that much mass

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my body dysmorphia has been fucking me too hard to take a new pic, but I think I look the same still.

185 to 195

>>38686686
mirin, my goal desu. how long inbetween pics?

>>38686711
Around a year and a half. The pic on the left is my body detrained after like 2 years or something. Right is religiously and autistically tracking macros everyday flawlessly with a clean diet almost everyday. Along with PPLx2.

>>38675436
hit 1pl8 squat today. feelsgoodman

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19 months. 407lb to 251lb. Want to be 185.
Getting some new body pics taken end if this week.

>>38685565
You became a vampire, but it was worth it.

Get a tan, it's well worth going shirtless.

>>38686748
Fantastic work, your jaw looks way better and you've got some good cheekbones coming through.

>>38676594
>>38676594
how much u weight?

>>38686724
mirin man, gonna save this pic for motivation. i've been going the gym but need to go harder and track my diet.

>>38686748
Great job Bro!

>>38686265
5'9 or close to 5'10 in those pics

>>38686799
yeah man, i cant stress how important diet is. my friends never want to listen to me with that.

>>38678243
20 pounds in 3 months. Lol why are you lying

>>38686765
Cheers, i still have a bit of fat on my neck but im really looking forward ti seeing how my face turns out

>>38686929
Thanks

>>38686748
Truly inspiring. Hell of a job. Don't lose site.

>>38676627
why are you hiding your belly button?

>>38685526
I know this face.
The shit boils from your mind along with the fat from your body, doesn't it?

>>38686748
mirin

>>38682611

you leave him the fuck alone and let him do his own thing you crazy bitch

>>38683174
What's your cardio routine look like?

>>38684584
What were the beginning and after weights? My body type is just like the before

>>38685498
wats rong with hips and thighs :((((

>>38687887
Walking like 10 minutes daily

>>38682316
>>38682427
>>38684541
>>38684584
>>38686686
What work out/diet regime do you guys have?

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Jan 2014

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July 2016

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>>38687976
Regiment consists of going to the gym everyday. Occasionally take a recovery say once every 2 months. Grab a coffee on the way for a preworkout. By the time I get there my bowels are lubed so I take a Pre workout poop.
During this time I pull out my black book full of previous workouts and decide what to work on.

Get home and eat whatever I can scrounge. Usually chicken and a carb such as rice or sweet potatoe. I have a proper meal once a day, but everyone's different. Not to say I don't eat - I'm grazing all day, erryday.

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>>38688113
Black book

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>>38688113
More?

>>38675561
nice pec insertions

>>38688136
>>38688163
How many pages of dicks?

>>38688455
90%

>>38687861
This. Fuck off.
He aint doing it for you cunt.

>>38687773
It's NSFW

>>38685713
Hes just mirin, but doesnt know how to

>>38686613

Not necessarily. 2 lbs. of muscle (1lb./week is possible but unlikely) + water weight + holding in a big dump could equal out to 5kg

>>38688510
The bbutton has spoken. This thread can now die.

>>38678082
Your form has you flaring out your elbows and locking your arms. I thought that was bad form on OHP?

>>38684418
Are you 5'5'??

If I had those proportions, I would weight 300+ (6'4", here)

>>38686773
178lbs

>>38688599
probably

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>>38686748
A bit of a better one.
Also gf has lost 110lb as well, we're all gonna make it.

>>38689059
Looking good anon!

>>38686748
Nice. I wonder if that personality thing works for guys who lose weight...

You know, like a girl that was never popular or pretty gets in shape - but she's not a bitch because it came later. I wonder if guys are less dochebag-y when they use to have Moons.

>>38688136
>>38688163
I'm glad you lift weights, but you do know there is an alt universe in which you are a serial killer taunting the FBI.

>>38689059
shame about that small mouth. I know them feels

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>>38689368
Not an alt universe. My place is bugged currently. Oh shit is that a snip-

>>38689335
Generally speaking, they're a lot more humble about their achievements and much more willing to pay it forward.

You can spot a former fatty in the gym a mile off because he'll fall over himself to help others out.

>>38684316
dont listen to the gain goblins

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>>38675436
Sept 18th to Aug 25th
195lbs on left 160lbs on right

>>38686282
Thanks for the reply senpai.

>>38690027
you fucking attention seeking faggot, that's shit for almost a year's effort

So guys, did lifting improve your chances with the girls? Any good stories?

>>38683066
>roids or nah?
roids or nah?
>roids or nah?
roids or nah?
are you fucking retarded or really overweight?

>>38685671
he's gonna need surgery

>>38676594
How are you so much stronger than you look? I am the same weight as you and no where near as strong. I look better too.

most of these are pics from /r/fitness' all time top

who is posting these?

>>38690169
I train purely for powerlifting also genetics

>>38684541

mirin breh.

File: progress.jpg (396KB, 1895x788px) Image search: [Google]

396KB, 1895x788px

1 month and half of PT meme routine and clueless eating -> bulking and SS without counting calories and shit diet as in no variety(I was eating like over 1k surplus or more) -> counting calories, good diet and slow cut

This could have been done in way less time but I just recently learned about proper lifting and diet, also had some broken toe, motorcycle accident and some weeks where I got sick so that's 6months off
I also wasted a fucking WHOLE year eating sometimes at a surplus and other at a deficit due to studies, so I could only make my food for dinner(also had lack of discipline)
around 2 years between first and last that could've been done in 8 months or so

Can't wait to finish my cut once I reach 10%bf and bulk at a surplus and finally make some gains and look good

>tfw still look dyel and like shit

>>38690027
amazing progress anon. you leveled up on all things