9 weeks progress - UK-Muscle Body Building Community

warren_1987 · 15-04-2008, 04:19 PM

hey people i have been trying to up my lean mass for the last 9 weeks and would like some feedback on what i really need to work on or if im doing well. thanks guys in advance id really appreiciate it.

the pics with green boxers are 9 weeks ago the black shorts are today.

difference in weight, is 14lbs , first pic i was 165lbs im now 179lbs.

any guess on bf% also .

fozyspilgrims · 15-04-2008, 09:28 PM

Well done mate, you can actually see a difference after just 9 weeks. And well done for taking pics at same distance, size and pose etc, so we can actually tell if there is a difference. So many people make there newer pic larger in better pose to give the impression of improvement.

Keep going :lift:

warren_1987 · 16-04-2008, 03:11 PM

cheers for the input mate, i tried to get them as close as poss but there is a slight diff in arm pos in some pics, but i dont think i look fatter or not much, so at least it has been a fairly lean bulk so far

Azz · 16-04-2008, 03:14 PM

Nice one mate, there's definitely some progress there

Iron19 · 16-04-2008, 03:31 PM

well done mate, keep up the hard work.

Littleluke · 16-04-2008, 04:03 PM

Can see changes mate but nothing drastic if I'm honest. Would like to see how your diet is and maybe we can give a little input and spped things up for you buddy.

Luke

dru0111 · 16-04-2008, 04:53 PM

quads, delts, traps and lats have perked up a little. If your new to training I would expect more gains for 9 weeks progress. Nice ring face ;)

warren_1987 · 16-04-2008, 06:27 PM

yeah that would be great luke and dont worry about honesty its defo what i need, so i know where i can improove, here is my diet and routine.

diet is something very very close to this everyday only change is weather i have pasta, wholemeal rice or basmati rice.

my routine is as follows

all weights are 1 warm up set of 10 , then sets of 12,10,8.

mon - chest and tri day

flat db bench ( alternate with bb bench )
incling db bench( " " )
decline db bench
weighted dips
rope flys
tri push downs

tue - either 45 min walk 5% grad 6kph or 5-a-side footy

wed - back and bi day

deadlifts
bent over db rows
bent over bb rows
pull ups(close grip, i use the v bar hooked over a pull up station)
seated rows
ez seated curls
seated db curls

thurs - opp of what i do tue

fri - legs and shoulders

squats
legpress
leg curl
calf raises
ham curls
bb shoulder press
lateral raises

i know there looksto be lot of volume.

any help muc appreiciated thanks

warren_1987 · 16-04-2008, 06:29 PM

funny thing is i dont look to much different but i have gained 1 stone in weight

warren_1987 · 16-04-2008, 07:37 PM

oh i do shrugs aswel on shoulder day

MXD · 16-04-2008, 08:42 PM

Excellent progress.

Maybe you could start experimenting with different training styles?

warren_1987 · 16-04-2008, 09:09 PM

hi mate well first i was training 5x5, but i stoped that when my strength started to platue and moved over to the 12,10,8 .

warren_1987 · 16-04-2008, 09:43 PM

any thoughts on diet?? cheers

Harry · 17-04-2008, 03:53 PM

Good work on the progress matey, no the best diet person for sure, but last meal I would rather have some real food as well maybe some raw eggs in there.

warren_1987 · 17-04-2008, 04:18 PM

i have poped up the full diet on the diet ection so maybee a few people will cip in i figure more likley to have it veiwed properly there cheers warren

15-04-2008, 04:19 PM	#1 (permalink)
warren_1987 Getting HUGE! Join Date: Nov 2007 Posts: 1,178	9 weeks progress hey people i have been trying to up my lean mass for the last 9 weeks and would like some feedback on what i really need to work on or if im doing well. thanks guys in advance id really appreiciate it. the pics with green boxers are 9 weeks ago the black shorts are today. difference in weight, is 14lbs , first pic i was 165lbs im now 179lbs. any guess on bf% also .

15-04-2008, 09:28 PM	#2 (permalink)
fozyspilgrims Getting HUGE! Join Date: Oct 2007 Posts: 1,572	Re: 9 weeks progress Well done mate, you can actually see a difference after just 9 weeks. And well done for taking pics at same distance, size and pose etc, so we can actually tell if there is a difference. So many people make there newer pic larger in better pose to give the impression of improvement. Keep going :lift: __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. If you want 5% of your first order use code MP50808 *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.*

16-04-2008, 03:11 PM	#3 (permalink)
warren_1987 Getting HUGE! Join Date: Nov 2007 Posts: 1,178	Re: 9 weeks progress cheers for the input mate, i tried to get them as close as poss but there is a slight diff in arm pos in some pics, but i dont think i look fatter or not much, so at least it has been a fairly lean bulk so far

16-04-2008, 03:14 PM	#4 (permalink)
Azz Newbie Trainer Join Date: Nov 2007 Location: UK Posts: 56	Re: 9 weeks progress Nice one mate, there's definitely some progress there

16-04-2008, 03:31 PM	#5 (permalink)
Iron19 Gym Addict Join Date: Jan 2008 Location: Bristol Posts: 407	Re: 9 weeks progress well done mate, keep up the hard work.

16-04-2008, 04:03 PM	#6 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,214	Re: 9 weeks progress Can see changes mate but nothing drastic if I'm honest. Would like to see how your diet is and maybe we can give a little input and spped things up for you buddy. Luke __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

16-04-2008, 04:53 PM	#7 (permalink)
dru0111 200 lean pounds Join Date: Aug 2007 Location: Essex Posts: 458	Re: 9 weeks progress quads, delts, traps and lats have perked up a little. If your new to training I would expect more gains for 9 weeks progress. Nice ring face ;)

16-04-2008, 06:27 PM	#8 (permalink)
warren_1987 Getting HUGE! Join Date: Nov 2007 Posts: 1,178	Re: 9 weeks progress yeah that would be great luke and dont worry about honesty its defo what i need, so i know where i can improove, here is my diet and routine. diet is something very very close to this everyday only change is weather i have pasta, wholemeal rice or basmati rice. my routine is as follows all weights are 1 warm up set of 10 , then sets of 12,10,8. mon - chest and tri day flat db bench ( alternate with bb bench ) incling db bench( " " ) decline db bench weighted dips rope flys tri push downs tue - either 45 min walk 5% grad 6kph or 5-a-side footy wed - back and bi day deadlifts bent over db rows bent over bb rows pull ups(close grip, i use the v bar hooked over a pull up station) seated rows ez seated curls seated db curls thurs - opp of what i do tue fri - legs and shoulders squats legpress leg curl calf raises ham curls bb shoulder press lateral raises i know there looksto be lot of volume. any help muc appreiciated thanks

16-04-2008, 06:29 PM	#9 (permalink)
warren_1987 Getting HUGE! Join Date: Nov 2007 Posts: 1,178	Re: 9 weeks progress funny thing is i dont look to much different but i have gained 1 stone in weight

16-04-2008, 07:37 PM	#10 (permalink)
warren_1987 Getting HUGE! Join Date: Nov 2007 Posts: 1,178	Re: 9 weeks progress oh i do shrugs aswel on shoulder day

16-04-2008, 09:09 PM	#12 (permalink)
warren_1987 Getting HUGE! Join Date: Nov 2007 Posts: 1,178	Re: 9 weeks progress hi mate well first i was training 5x5, but i stoped that when my strength started to platue and moved over to the 12,10,8 .

16-04-2008, 09:43 PM	#13 (permalink)
warren_1987 Getting HUGE! Join Date: Nov 2007 Posts: 1,178	Re: 9 weeks progress any thoughts on diet?? cheers

17-04-2008, 03:53 PM	#14 (permalink)
Harry EFBB Winner Join Date: Oct 2003 Posts: 3,413	Re: 9 weeks progress Good work on the progress matey, no the best diet person for sure, but last meal I would rather have some real food as well maybe some raw eggs in there.

17-04-2008, 04:18 PM	#15 (permalink)
warren_1987 Getting HUGE! Join Date: Nov 2007 Posts: 1,178	Re: 9 weeks progress i have poped up the full diet on the diet ection so maybee a few people will cip in i figure more likley to have it veiwed properly there cheers warren

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