After 4 months of hard work

V

vojdancov

0
Been working out for about 4 months, The first month I didn't take it very seriously, didn't have a plan a slacked off a lot, however the next three months I made a diet and sticked to it like the devil sticks to hell :rofl:, also started working out as I should. Don't have a before pic, but basically four months ago I was a disaster, I was skinny fat, skinny with small arms and a noticable beer belly.

At first I wanted to lose the beer belly, :beerchug: maybe that was a mistake, Although I was skinny I decided to get cut anyways, I did that for two months realised that I was getting skinny, so one month ago I started bulking which is what I'm doing right now.
I'm currently weighting 167 at 6'1.

Here is where I'm at right now... So give me some feedback. Which area is good, which area needs more development.. etc.
 
you're looking great bud, keep up what your doing. I think you should work a bit on your shoulder. In my opinion bigger shoulders make you look bigger. You also got a lot of definition which is good. Another place is probably your upper back, it could have been the way you posed but it looked like you didn't have very much back muscle.
BTW, your abs look great, keep up the good work
 
I agree about the shoulders, You're right that they need more work.
I don't get it, I always have had great shoulder workouts, still don't get it why they're lacking in development.
As far as back is concerned, You're correct I don't have much back muscle. I do some upper and lower back exercises, but not that much. I put more emphasis on lats.
 
Gj

Look excellent. My advice is to do pull ups a crap load to work on your back. Pull up and freeze at half way, go all the way up freeze again above bar, come down half way freeze then go all the way down and go back up and that is 1. Goal is to be able to hit 10 reps with no problem in a few months. GJ> Looking great.
 
man u got like that in 4 months??
i'd give anything to be like that right now!! well defined.. if i was like that now i'd do as the others said, work on shoulders/upper back..
 
I was 180 when I started, didn't really know what I was doing at the beginning, I read a lot in here, learnt a lot, so I decided to cut down get leaner. Three months later I was 165, and quickly realized that I should be bulking not cutting. This picture is around 4-5 weeks into my bulking progress, gained around 5 lbs during that time, which sums up to 170 on the picture I posted. I had a very clean and strict diet, and managed to both burn the fat and also get some muscle, I believe it's called 'beginners gains'

I don't have a before picture

I changed my routine since I started bulking, because I was overtraining the first few months, like most beginners do.

Need some help with my shoulder workout, I'd especially like to develop the lateral deltoid (middle shoulder)
This is what I'm currently doing:

Machine Military Press, 3 x 8
Machine Behind the back press 3 x 8
and lateral raises 3 x 8
Once per week


Previously when I was overtraining, I was doing a total of 15 sets of shoulder exercises two times a week. Also I recently found out that the exercise that I was doing for the lateral deltoid, I don't know the name but it basically it's the same movement as an lateral raise with the elbows bent at 90 degrees, I've been doing it with awful form for months.which might also explain some things.

Thank you for your support
 
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Apologize for not seeing this sooner! GREAT JOB, man!

You look great! Congrats on all the personal accomplishments, young man!

You are flat ROCKEN IT!

Keep sweating and this trend setting will lead to goal getting! :) :)



Best wishes in all that you set out to do in training and in life,



Chillen
 
Update.. It's been two and a half months
I had a rough period (financially), I couldn't always afford proper nutrition, andcouldn't afford any supplement, I drank grape juice PWO for a few weeks. I gained a little fat as well. I continued lifting with what I had, and I gained around 15-18 pounds from the first pictures in the first post, which sums up to around 182-185 pounds. This is a bit too much. I'm continuing with my bulk. I settled my financial problems, got some whey + dextrose to use PWO, and that's about all I use from the supps. I don't use whey during the day (only PWO), I prefer 6 meals per day all containing complex carbs and protein.Other than that I use flax seed and multi.

5 Months ago (around 160 I guess)

10 weeks ago (around 168-170) :

Now, around 15 pounds later (from the last 10 weeks)
 
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vojdancov said:
I was 180 when I started, didn't really know what I was doing at the beginning, I read a lot in here, learnt a lot, so I decided to cut down get leaner. Three months later I was 165, and quickly realized that I should be bulking not cutting. This picture is around 4-5 weeks into my bulking progress, gained around 5 lbs during that time, which sums up to 170 on the picture I posted. I had a very clean and strict diet, and managed to both burn the fat and also get some muscle, I believe it's called 'beginners gains'

I don't have a before picture

I changed my routine since I started bulking, because I was overtraining the first few months, like most beginners do.

Need some help with my shoulder workout, I'd especially like to develop the lateral deltoid (middle shoulder)
This is what I'm currently doing:

Machine Military Press, 3 x 8
Machine Behind the back press 3 x 8
and lateral raises 3 x 8
Once per week


Previously when I was overtraining, I was doing a total of 15 sets of shoulder exercises two times a week. Also I recently found out that the exercise that I was doing for the lateral deltoid, I don't know the name but it basically it's the same movement as an lateral raise with the elbows bent at 90 degrees, I've been doing it with awful form for months.which might also explain some things.

Thank you for your support
Click to expand...


Your shoulders and chest are looking bigger in the most recent pics... but you have gained some fat as you said... whether to keep bulking or to cut is dependant on what exact size you want to be so...

And about the post im quoting.... is that really overtraining doing that shoulder workout twice a week :O?? I would have thought that if u left 2-3 days between them it would be ok? am i wrong? whats the rest of your workout like?
 
johnnyg2008 said:
Your shoulders and chest are looking bigger in the most recent pics... but you have gained some fat as you said... whether to keep bulking or to cut is dependant on what exact size you want to be so...

And about the post im quoting.... is that really overtraining doing that shoulder workout twice a week :O?? I would have thought that if u left 2-3 days between them it would be ok? am i wrong? whats the rest of your workout like?
Click to expand...

That was a few months ago when I had a messed up routine.

I've been hitting each muscle group once per week HARD with the new routine, and I've seen better progress.
My ultimate goal is to be lean and mean :D . However, I want to bulk up as much as possible for the next two months, so I can cut for another two months to get the beach body I want. I don't have enough mass to cut now.

I've made some decent gains, but when I look at the pictures they cannot really be seen, I tried to do the same pose as the before picture. I've made a lot of progress on my lats, thanks to the great pull-up exercise, and gained around 1.2-1.5 inches on my arms and around 2.5 inches on my chest, in the last 10 weeks.

I'm gonna edit my previous post and add another pics from about 5 months ago just to see how far I've come
 
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