My Progress log.

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Well, started a new chapter in my life around the middle of June.

Pics prior from JUST breakdancing around the beginning of May:

6'0" 148lbs....

After some minor/sparse Crossfit workouts and some light bench, curls, and lat bars. 3 weeks worth on June 10th:

Weight unknown


So I decided I would start eating right, and in ABUNDANCE since I wasn't seeing much. Taking the advice of many on here with their diets, and some peoples regimens, I decided to come up with my own for my lifestyle.

My daily caloric intake varies from 4500-6000 depending on my schedule and availability. It may seem like alot, but I BMX, run 3-4 miles daily, and am getting back into MTB trials (not trails), with occassionally sessioning with the local breakdancers, in ADDITON to my work-out regimen. So really, my intake isn't much greater than most of yours given my activities. I don't eat veggies, so most of the foods are of the bread and meat type, combined with a 56g protein shake once or twice daily mixed with low fat milk.

My regiment consists of the following in reps like:
10 - rest - 8 - rest - 6 - rest - 4 (28 total)
All under 2 minutes (give it a try... there's 56 seconds worth of exercises if you only take one second to go up and one second down combined).

3 variations of pushups (wide, narrow and regular) EACH
3 variations of pushups feet elevated
3 variations using "The Perfect Push-Up"
3 variations of chin ups (palms facing outwards, wide, narrow, and regular)
Captains chair hanging from pull up ledge/bar
Captains chair pulling legs to each side to work the obliques and ribs
Pistols

After all that is done, I start doing various exercises like found on just so I don't feel like I'm doing the same thing everyday and well, have some fun with my work-out. I've started doing parkour, so that in itself has also started adding to things. The whey protein shake is drank immediately after working out, again, powder is usually mixed with low fat milk. It's a one day on, one day off schedule...

I started to work-out this specific regimen about 2 weeks ago, and the pics following it are the result of such. Pics from before that were from random "bench this, curl that, lat bar this to get big" type working-out and weren't really doing much both because of diet and well, non-combination exercises. I wasn't seeing MUCH previously, but DEFINITELY have seen a bigger gain in two weeks from a dedicated regimen and proper diet than I did the entire month and a half previously.

I know it's all bodyweight, but it my starting point since I don't really have time to access a gym, and don't want to make any more excuses about staying in shape. My gains have been pretty noticeable in person. It's hard to photograph, but the differences are definitely felt both health wise and physically. Here are the most recent as of August 10th relaxed:





Somewhat flexed (lol):


Currently at 156 lbs.

I'm going to be using this thread to track my progress. Most of the gains like said, were noticed within the last 2 weeks of starting that regimen and diet than I did the entire month and a half prior. I wish it would photo better, as I am certainly pretty excited about my progress and the pics aren't really reflecting such.

Opinions? Pointers? I'm always open to hearing what I can possibly do to better anything. I can be more specific about my diet, but figured I'd atleast start my progress thread before time went on and I forgot and get not quite as good a gauge of my progress.
 
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Whats the weight difference in between the progress pictures?
 
Not really sure. I know up top, I was 148lbs. Unsure about the middle as that pic was taken in Vegas and I didn't have a scale, and the scale I have right here says I'm 156. Unsure how much of it is actual muscle mass....

I've gained a lot in my back, shoulders, lats and ribs, so it may very well be a large portion of it. If you look at the top pic, my arm was almost straight down from the corner of my shoulder to my elbow, and now there's some curves from all the pull ups and push-ups. Before I could hardly do 3 pull ups, now I can do my regimen which I feel isn't a slouch. My ribs finally are starting to get some definition and muscle.

I know it's a lot harder to do pistols as my legs don't get worked out nearly as much as my upper does, and I can barely do the 10, and form starts suffering at around the 6 mark during my 1st 10.

But I'm pretty stoked with my progress.

On a side note, I've noticed hair growth. Look at the top two pics from just eating whatever, and after a large protein intake and dieting, I've started getting a "happy trail", and my hair is growing WAY fast. Is that a byproduct of the extra intake of protein? I frankly don't like it, lol.
 
Congrats on starting your journal! I wish you much luck with it. :)

How tall are you at 156lbs?

I may have missed you stating it when I read your opening post.


Best regards,


Chillen
 
I'm 6'0"...so I'm pretty lanky. I'm working against genetics, because my biological father is 6'9" and probably weighs as much as I do. My mother is also tall for an asian woman, as well as maintaing a fairly thin figure despite her age.

My tattoo says "Brooklyn".




A description of it's meaning is here:

It has a pretty significant meaning....


The one on my ribs where you can only see a little of:

Which has no meaning at all, lol.
 
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We wont be able to tell a difference from just 8lbs, but your on the right track. Keep doing what your doing and gain more.

P.S I'm not a fan of the first tat, but the second is awesome. I am a big fan of Yakuza/Japanese type tats.
 
I'm hoping to get to the 175-180 lbs mark....so I'm unsure of about how long that's going to take without lifting any weights given my schedule/lifestyle. I should be able to start lifting here soon, but my schedule/funds are so crazy, BWE is all I can do...
 
^ lol. I kinda see where you're coming from. I tried curling a weighted backpack and it was just "boring". By comparison, I was much more enthused doing multiple BWE which also worked my biceps. Funny how that worked out. I decided I would start putting 20lbs worth of books in a backpack and workout today...holy christ did 20 lbs really work me....

I could barely muster 5 pull-ups (palms out). Amazing how 20lbs cut me down pretty significantly. I couldn't do my normal regimen of 10-rest-8-rest-6-rest-4 under two minutes. I had to cut it down down to 5-4-3-2 and I was like jello just after the regular set. My form suffered in the wide and close variants. I didn't even get to palms in.

I also started doing a bunch of burpees instead of pistols and those usually don't do much, but weighted they sure as heck cut down on your reps and just straight up sheer number period.

Pushups with my feet up on a chair or regularly also did a number on me. I was however, able to do all 3 variants of those (close, wide and regular).

After I was done with that work out, I decided to do lunges going up some bleachers, which were also pretty nice on the quads.

And to close things out, I tried to see if I could do the same workout I just did unweighted and was barely able to muster the strength to complete it. I have a feeling tomorrow, I'm gonna be pretty sore, lol.

On a separate note, I did notice that your weaker muscles got carried by your stronger muscles, cause when I was doing pull-ups, I noticed my lats were getting worked more than they usually do unweighted. It makes me curious about fatigue training. Like, getting my triceps worked first, THEN doing push-ups and seeing how much the other muscles come into the picture. I'm really curious now. Amazing how much being 20lbs heavier adds to your workout. And to think, I was thinking about buying a 40lb vest cause I didn't think 20lbs would be a sufficient "stressor".
 
Figured I should post up pics of my back so I can see progress there too! Definitely a part of the body many "gym heads" over look or underrated because it's not as "visible" through a shirt, or immediately looked at.

Anyhow, here's some pics:







It's alot harder to take a good picture of my back than I thought.... Need to learn how to flex too :p When looking in a mirror, I can get my arms and shoulders a little bigger....meh, something else to work on. :p
 
Went to pick up my 1 year old son today and noticed my traps have grown significantly. All the pull-ups are working. Yesterday, collectively within 1 hour did 80 pullups. I do this little thing where I toss him up in the air and catch him and noticed when I went to pick him up in front of a mirror. Pretty neat to see my progress!!!

I felt my bottom end was back up to 100% and started doing walking lunges->tip toes again. Did about 1/8 mile and was barely able to do the tip toe on my way up in the step to the next lunge. Nowhere near as sore in the or tight in the legs as I was first time around. It was also much easier to go that 1/8 mile this time around, and my form didn't suffer as much towards the end like it did the first time around.

I noticed I started I started doing squats and pushouts again and the push outs became much more explosive. So I'm seeing gains there.

I've however noticed a SLIGHT shoulder pain. Like in the joint. I'm gonna give it a good rest and see what progresses. Hopefully I just pinched a nerve or something.
 
welcome to the board, or forum or whatever it is.

yer skinny! be careful of what you eat, and then eat a ton!!! great starting body.

careful of NBS :p that's all I;'m saying

Sweat Daily
FF

oh, and p.s. if no weights is you excuse now, you will definately have another excuse later. WE don't really do excuses very well around here bro!

FF
 
flyinfree said:
welcome to the board, or forum or whatever it is.

yer skinny! be careful of what you eat, and then eat a ton!!! great starting body.

careful of NBS :p that's all I;'m saying

Sweat Daily
FF

oh, and p.s. if no weights is you excuse now, you will definately have another excuse later. WE don't really do excuses very well around here bro!

FF
Click to expand...

Hahaha...no weights. Well, I just find BWE fun, and when I got on weights, it felt more like working towards a goal, vs. just having fun with it. I have no doubts I'll eventually get on weights, but I'm just having more fun right now and I'll just enjoy it until I hit a plateau and THEN I'll change it up a bit.

I'm a REAL hard gainer. Both genetically and because of the crazy amounts of activities I do in my off time. I eat like a beast and the gains are minimal if anything at all. My whole life I was the really skinny kid who could somehow breakdance and throw his body around on a bike.

I however am paying attention to what I stuff my face with. It's mostly carb loading with high protein to couple with it. Most of my diet now is breads, pasta, peanut butter, and meat. Actually, that's pretty much all it is, lol. I've REALLY cut down on my soda intake and drink almost exclusively gatorade, juice and water....I drink a soda maybe once a week now as compared to literally 10 times a day.

Phate89 said:
Is that a barcode on the back of your neck?
Click to expand...

Yes, that's a barcode on my neck. lol, I got it when I was 18. it has a somewhat philosophical meaning. The numbers are my birthday arranged in a different order. It signifies everybody is a product of society, and that was my "manufacture" date. As such, it's up to ME as to what my value is, i.e. my worth to society.
 
Took a pic of lunch today since the camera was on the table.

Here's my typical lunch:



3/4 pounds of pasta (a box is 1lb) with shredded parmesan and garlic tossed in butter
2 cups of rice with a 1/2 can of Chili
32oz of Gatorade (not pictured)

LOADED with carbs and protein, lol. According to the boxes, here's the nutritional values:

Chili, 2 servings per can, ate 1:
Calories: 260 (260 from fat)
Carbs: 33g (11%)
Sodium : 1200g (50%)
Protein: 16g

Pasta, 8 servings per box, ate 6:
Calories: 210 (10 from fat)
Carbs: 41g (14%)
Sodium: 0
Protein: 7g

According to the pasta box, there are 8 servings...I had 3/4 a box, so multiply those pasta numbers by 6. Doesn't include the 2 cups of rice, or the massive amount of cheese on the pasta, lol. See, I can eat like a monster considering how skinny I am, and not gain anything. It's a disease, lol.

That's my typical lunch portion. Probably not the most balanced diet, but I really LOVE pasta and chili.
 
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Finished my session for today. Feel good. Strapped on 20 lbs worth of ankle weights (10 per leg) and did some pull ups. Switched my set up of 5x5 of regular and wide (palms outward). Did a burpee push-outs with the weights resting on my shoulders as well as inclined push-ups with "The Perfect Push-Up".

I haven't been paying too much attention to my results up until today, and noticed my lats have started filling out, most notable in the bottom two pics and in some of the pics, but definitely noticeable gains over the past pictures. My chest hasn't really gotten any bigger, but has gotten broader and the little "dent" I have under my left center clavicle is starting to even out with my right side from all the inclines. Also, my serratus muscles are starting to grow, which is nice. The shoulders are also seeing some gains, which seem to be what are seeing the biggest gains along with my lats from all the push-ups and pull-ups. I'm fairly stoked.

I did walking knee-touch lunges to tip toe with the weights around my arms, so my legs aren't getting neglected, not to mention the squat to jumping I do to get onto the pull-up bar. I'm trying to incorporate little things, that slowly add up over time.

Straight on are relaxed, 3/4 views are flexed, and the ones holding the stuff is relaxed, but holding the clothes and shoes up.

Here's some pics:









What's your guys' take on my progress?
 
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