1 Year Transformation -50lbs w/ pics

mustgetmuscles1

Amazing results without complexity, will you post an example of a weekly workout? thanks in advance.

Thanks. I posted this earlier but will post it again.

Here is my usual weightlifting routine.

On chest and back day I do rotator cuff exercises and add 10-30 minutes of cardio on lifting days.

Monday-Chest and arms
Inclined Dumbbells press
Chest press-Hammer Strength (I would do barbell bench but I work out alone most days and I can really push myself with dumbbells and hammer strength)
Cable chest flies-(usually vary the angle each set low middle high)
Dips-(still doing assisted with a machine)
Cable rope pulldowns
Reverse grip cable push downs
Dumbbell curls (standing, alternating)
Reverse grip barbell curls
Preacher bench Zottman curls

Tuesday-Legs and Core
Squats
Leg extensions
Leg press (higher volume)
Ham curls
Calf raises
Walking lunges with dumbbells (I sometimes skip this one but I shouldnt) : )
Dragon Flags, hanging leg lifts, and or ab machine.

Wed-usually off

Thursday-Back and Shoulders
Assisted pull ups
Dead lifts
Wide grip lat pull downs
Cable rows
Bent over barbell rows or dumbbell rows (I have been switching back and forth on these)
Close grip cable pull downs
Dumbbell shoulder press
Barbell military press
Side lateral rasies
Rear delt flies (machine)

If I work out on Fri Sat or Sun I will usually repeat chest or back day but add in the core workout form leg day.

goldilocks509

Good Glory!! You look great!!

MEKAMEK08

LOOKING GREAT!!!!:drinker:

Hobb3s

nice job!

HealthyBodySickMind

You've done an amazing job.

I'm trying to figure out if there is a way to show this post to my husband without looking like a complete *kitten*. Probably not.

eAddict

Amazing results without complexity, will you post an example of a weekly workout? thanks in advance.

Thanks. I posted this earlier but will post it again.

Here is my usual weightlifting routine.

But... how to you stumble upon this? There is SO much information out there how did you discover what worked? I am not looking for a short-cut just suggestions on how I can research smarter.

randimarie1125

you look great!! Good job!!

Seaglass1123

Wowzers! You look great! Nice work!

WTF7

great job!

NotSoBigNeil

Fantastic job. Lookin good pal

sphomphak

great job!! you look great and I am sure feel so much better

squindles

That's FAB well done :bigsmile: ps how did your wife get on? (you said you'd asked her to sign you both upto the gym)

mustgetmuscles1

That's FAB well done :bigsmile: ps how did your wife get on? (you said you'd asked her to sign you both upto the gym)

Woah this thread got bumped?

Wife has done an amazing job.

prettymorbidity

all i can say is MEOW! !! i bet your wife is like "HELL YEAH!!!"

mustgetmuscles1

Amazing results without complexity, will you post an example of a weekly workout? thanks in advance.

Thanks. I posted this earlier but will post it again.

Here is my usual weightlifting routine.

But... how to you stumble upon this? There is SO much information out there how did you discover what worked? I am not looking for a short-cut just suggestions on how I can research smarter.

I have since changed my routine and really regret not starting a strength program sooner. My self made body builder program worked out fine but running that kind of program while in a calorie deficit was kind of pointless since you cant really build muscle.

staceyGO

WOW! Way to turn it around man!!!

taso42

Somehow all this time, I've apparently missed this thread!
Damn fine work!

Sarauk2sf

That's FAB well done :bigsmile: ps how did your wife get on? (you said you'd asked her to sign you both upto the gym)

Woah this thread got bumped?

Wife has done an amazing job.

She looks fantastic...you both do.

The1iceQueen

Well Done!

mindygeske

Amazing! Congrats!