OcUK Health Seekers: Post your progress pics

Looking decent, if a little trap dominant (aka your traps look big :P). It does look like you carry quite a bit a fat on your back which is hiding your prorgress.

Out of interest, what's your routine?
 
Yeah, I have definitely added some fat over the past 9 months :(

I have just finished a 3-day split:

Chest/Tri:
Bench press
Incline DB press
Cable Fly
Dips
Pushdowns

Legs/Shoulders:
Squat
Calf Raise
Press
Lat. raises/upright rows

Back/Bi's:
Deadlift
Seated Cable Rows
Pull-ups
Cable curls

I have just started (today) Wendler's 5/3/1.
 
With what sets/reps? I was wondering if you were doing a more strength focussed routine because your back as a whole is quite big compared to your arms. Not in a bad way or anything, I actually think its the way forward, particularly as a beginner as it gives you a very solid base. Also it's a lot easier to pack a little mass onto your arms after you've learnt to use the bigger muscles of your body rather than the other way around...and I personally think big arms with a small body just looks silly.
 
In the above I was working in the 3x6-8 range. But I have also done 5x5 and 3x5 ranges when I first started a few months ago (Stronglifts)
My arms are definitely lagging, they've always been small. Aside from dips and the odd set of curls I don't do anything with them specifically. I might put a little more focus on them at some point but getting my core lifts to respectable numbers is my primary aim currently.
 
UltimateBadger said:
In the above I was working in the 3x6-8 range. But I have also done 5x5 and 3x5 ranges when I first started a few months ago (Stronglifts)
My arms are definitely lagging, they've always been small. Aside from dips and the odd set of curls I don't do anything with them specifically. I might put a little more focus on them at some point but getting my core lifts to respectable numbers is my primary aim currently.
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Nice to see some smart training from someone relatively new. Definately going to make progress on 5/3/1.
 
Didn't realise OCUK had so many bodybuilders!

Thought I would add some pics, be gentle :)

Stats are 5 ft 6 lol
About 11.5 stone lean, currently about 12.4 stone as I'm bulking a bit
Training naturally for 5 years now. I'm also very strict with my diet, I don't drink alcohol, smoke or take any drugs and I rarely miss a meal.

Lifts
Deadlift 180kg x 4
Squat 140kg x 5
Don't bench press, but dumbell press 40's for sets, need to buy bigger dumbells.
Seated Barbell press 70kg x 6

Pics are from around August/September when I was about 11.5 stone cutting.

I train 5 days a week. I like to allocate a day to each muscle group so I can hit it hard, plus it helps having my gym downstairs in the garage :) Trained in a public gym for the first 3 years but got sick of having to wait for equipment and watching idiots do bicep curls in the squat rack, so me and bro went halves on a home gym, which consists of a Powertec power rack, 220kg of Olympic weights, dumbells up to 40kg, Lat machine with high and low pulley, Incline/Flat/ Decline bench and a treadmill.

Monday- Legs
Tuesdays - Bi/Tri
Wed - Cardio
Thur - Chest
Friday- Back
Sat - Cardio
Sunday - Delts/traps

mRkTh.jpg

wTBff.jpg

k0sv5.jpg

tNSKE.jpg
 
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Hey thanks a lot guys for the comments, means a lot :)

TheCenturion, I was about 9.5 stone mate with no abs at age 22 when I started.

Where abouts are you in NW London mate? I'm in Harrow.

Cheers guys :p
 
Psycho Sonny said:
impressive nitram, looking lean and mean lol.

what treadmill did you buy? might get one to lean up myself in a years time, i have the same rack as you.
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The powertec is a great piece of kit ain't it? Chinning bars, Dip bars it has it all.

I bought a ProForm 585V for about £685 two years ago, it even has a TV on it lol which I haven't used. The most important thing to me in the treadmill is the running width, shock reduction, high incline and the ability to fold away. My one has a 50cm wide belt and 15% incline, I don't think they make it any more but you can get similair models for even cheaper now I think.
 
Freefaller said:
Looking very lean Nitram - good mass and definition. :)

What are your goals over all? Glad to see you're a natural too. :)
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Cheers mate, yeh I'm glad I stayed natural, I get accused of juicing from time to time which annoys me, I think it's because I have a small bodybuilder shape as I am short and stocky. The temptation to cycle was definitely there in the beginning I will admit!

All of the guys I trained with in the beginning have all turned to steroids and even GH, a few of them are huge now and a few look like ****.

My goals now are to continue bulking for another 2 weeks and get to 12.6 stone and then begin my cut for the summer, where I want to be leaner than last year and with about 3-4 lbs of extra muscle.

I have other goals like 200kg Deadlift, 160kg Squat etc which is a way off right now lol but getting there!

Also, nice lifts you have there mate!
 
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It's illegal to use roids and GH and stuff without prescription right? I went to my doctor to ask to be given gh, it can't be given out unless there's something medically wrong with you, and that's 100% fair imo.

It's good you stayed natural, thus proving that determination and hard work are the key, and not needles.
 
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