My bulk - A work in progress
aown61
Posts: 62 Member
So my bulk so far, I discovered this app in May and at this time I weighed 74kg/11.6st/163lbs. I have concentrated on hitting my calorie goal of 3400 each day, along with 4 work outs at the gym each week.
My weight as of today is 81kg/12.75st/178.57lbs which I'm extremely happy with as I have always struggled to get weight on!
I have recently discovered the strong lifts 5x5 workout and have started doing this just 2 days ago.
My bulk is going to follow my progress through this 12 week program, so expect more pics in good time!
My next weight goal was to reach 13st but I think I'm going to be able to smash this goal fairly easily!
My weight as of today is 81kg/12.75st/178.57lbs which I'm extremely happy with as I have always struggled to get weight on!
I have recently discovered the strong lifts 5x5 workout and have started doing this just 2 days ago.
My bulk is going to follow my progress through this 12 week program, so expect more pics in good time!
My next weight goal was to reach 13st but I think I'm going to be able to smash this goal fairly easily!
5
Replies
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Very impressive. Great job so far!0
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So it's been a month, I won't put any pics up until I have finished my 12 program on stronglifts.
Before starting the program I was a fairly regular gym user, although my workouts were very stale, and all over the place, and I'd never make any progress.
Stronglifts has given me a sense of direction and something to focus on, I like the way the app will try to push you more each day.
I started using the app and straight away increased the starting weights as I thought they were a little low for someone who had been using the gym for a while.
I'm at a point now with some of the exercises (especially squats) were I'm considering reloading as I think my form is suffering, I'll have to get some videos on for you guys to critique. Anyway here is my progress so far.
Green is deadlift
Blue is squat
Grey is bench press
Purple is overhead press
Orange is barbell row
Red is body weight (I've not been logging it as their is a bug with the app)1 -
Did you have to reset on OHP?0
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piperdown44 wrote: »Did you have to reset on OHP?
Not yet, but I feel like I'm close to deloading, I used to do a lot of rowing, which I think has given me a head start.0 -
Was wondering as the graft has downward trends in OHP then up, then down and now looks like a steady increase?
Maybe I just don't understand what goes into the graph.
Regardless, looks like, from the first set of pics, you've made solid progress so far and are continuing to make progress and that's.......AWESOME!1 -
So my bulk so far, I discovered this app in May and at this time I weighed 74kg/11.6st/163lbs. I have concentrated on hitting my calorie goal of 3400 each day, along with 4 work outs at the gym each week.
My weight as of today is 81kg/12.75st/178.57lbs which I'm extremely happy with as I have always struggled to get weight on!
I have recently discovered the strong lifts 5x5 workout and have started doing this just 2 days ago.
My bulk is going to follow my progress through this 12 week program, so expect more pics in good time!
My next weight goal was to reach 13st but I think I'm going to be able to smash this goal fairly easily!
Congrats. You are doing great so far. I was like you in that I struggled to get weight on. However since this time last year, I've added 15kg on and have gone from 55kg/121kg to more or less 70kg/154 by hitting 4,000 calories each day. I'll be switching over to maintenance soon. Keep up the good work.1 -
Nice progress so far! Your back definitely shows you're a rower!0
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Nice work Mate! Keep the graph info into your cut. These data points really help pinpoint diet and workout correlations. If you don't already, highly recommend you take tape measurements of your chest, arms, legs, neck, shoulders, waist and calves. You'll be amazed at how much they change as your bulk/cut cycles progress.0
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Thanks all.TiberiusClaudis wrote: »Nice work Mate! Keep the graph info into your cut. These data points really help pinpoint diet and workout correlations. If you don't already, highly recommend you take tape measurements of your chest, arms, legs, neck, shoulders, waist and calves. You'll be amazed at how much they change as your bulk/cut cycles progress.
Cheers Tiberius, really wish I had taken Measurements when I started, I'm the guy that always skipped leg day and my legs are tiny spindles, the great thing about this program is its forcing me to squat each time, and although I don't see any noticeable differences in my legs they have definitely grown as my work trousers now get stuck around my thighs!
*ill never skip leg day again!!!*0 -
Thanks all.TiberiusClaudis wrote: »Nice work Mate! Keep the graph info into your cut. These data points really help pinpoint diet and workout correlations. If you don't already, highly recommend you take tape measurements of your chest, arms, legs, neck, shoulders, waist and calves. You'll be amazed at how much they change as your bulk/cut cycles progress.
Cheers Tiberius, really wish I had taken Measurements when I started, I'm the guy that always skipped leg day and my legs are tiny spindles, the great thing about this program is its forcing me to squat each time, and although I don't see any noticeable differences in my legs they have definitely grown as my work trousers now get stuck around my thighs!
*ill never skip leg day again!!!*
The unfortunate truth is many of us, no matter how hard we work them, will never have calves like the "Pros." LOL Be apart of our team....."Team No Calves!!!"
http://www.raskolapparel.com/products/team-no-calves-fitted-tee-10 -
Thanks all.TiberiusClaudis wrote: »Nice work Mate! Keep the graph info into your cut. These data points really help pinpoint diet and workout correlations. If you don't already, highly recommend you take tape measurements of your chest, arms, legs, neck, shoulders, waist and calves. You'll be amazed at how much they change as your bulk/cut cycles progress.
Cheers Tiberius, really wish I had taken Measurements when I started, I'm the guy that always skipped leg day and my legs are tiny spindles, the great thing about this program is its forcing me to squat each time, and although I don't see any noticeable differences in my legs they have definitely grown as my work trousers now get stuck around my thighs!
*ill never skip leg day again!!!*
The unfortunate truth is many of us, no matter how hard we work them, will never have calves like the "Pros." LOL Be apart of our team....."Team No Calves!!!"
http://www.raskolapparel.com/products/team-no-calves-fitted-tee-1
Haha I like to refer to them as baby cows, just their still in the fetul stage!0 -
Thanks all.TiberiusClaudis wrote: »Nice work Mate! Keep the graph info into your cut. These data points really help pinpoint diet and workout correlations. If you don't already, highly recommend you take tape measurements of your chest, arms, legs, neck, shoulders, waist and calves. You'll be amazed at how much they change as your bulk/cut cycles progress.
Cheers Tiberius, really wish I had taken Measurements when I started, I'm the guy that always skipped leg day and my legs are tiny spindles, the great thing about this program is its forcing me to squat each time, and although I don't see any noticeable differences in my legs they have definitely grown as my work trousers now get stuck around my thighs!
*ill never skip leg day again!!!*
Hey, we're in the same boat then! Was just mentioning in another thread I wish I could go back and slap my younger self and tell him "YOU NEVER SKIP LEG DAY YOU IDIOT!!!"
It's still a good thing to take measurements even at this point. You will grow and it's kind of cool to look at measurements as they change on a monthly basis.
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So it's been almost 2 months doing 5x5, I had to take a week out due to training away from home (for work) the app has automatically deloaded my weights, which I thought was pretty cool... If not surprising! Anyway, I have a video of today's deadlift, is my technique right?
This is 105kg I'm 6ft 1 and weigh 81.8kg
Ok how do I upload a video from my iPhone?0 -
So it's been almost 2 months doing 5x5, I had to take a week out due to training away from home (for work) the app has automatically deloaded my weights, which I thought was pretty cool... If not surprising! Anyway, I have a video of today's deadlift, is my technique right?
This is 105kg I'm 6ft 1 and weigh 81.8kg
Ok how do I upload a video from my iPhone?
You need to upload it to a video sharing site like YouTube....then paste the link into your post on here.0 -
So it's been almost 2 months doing 5x5, I had to take a week out due to training away from home (for work) the app has automatically deloaded my weights, which I thought was pretty cool... If not surprising! Anyway, I have a video of today's deadlift, is my technique right?
This is 105kg I'm 6ft 1 and weigh 81.8kg
Ok how do I upload a video from my iPhone?
You need to upload it to a video sharing site like YouTube....then paste the link into your post on here.
Cheers!
https://youtu.be/wVNL8K34Hr4 0 -
So it's been almost 2 months doing 5x5, I had to take a week out due to training away from home (for work) the app has automatically deloaded my weights, which I thought was pretty cool... If not surprising! Anyway, I have a video of today's deadlift, is my technique right?
This is 105kg I'm 6ft 1 and weigh 81.8kg
Ok how do I upload a video from my iPhone?
You need to upload it to a video sharing site like YouTube....then paste the link into your post on here.
Cheers!
Shoulders are in a "weak" position allowing your mid/upper back to round. As the weight continues to get heavier, you're going to start to feel it even more. Your head is "up" also allowing for your back to be compromised and cause rounding.
Here's how to fix both of those issues.......
Focus on pulling your shoulders back and then flexing your lats and bracing your core.
You're looking out at the wall instead of down and out at the floor. Pause at the 0:06 mark and draw a straight line from the end of your butt up towards your head. You'll notice that the line runs right into the back of your head. Ideally, you want that imaginary line to cross over your head instead of going through it.
Both are very easy fixes in my opinion. Hope this helps!0 -
So it's been almost 2 months doing 5x5, I had to take a week out due to training away from home (for work) the app has automatically deloaded my weights, which I thought was pretty cool... If not surprising! Anyway, I have a video of today's deadlift, is my technique right?
This is 105kg I'm 6ft 1 and weigh 81.8kg
Ok how do I upload a video from my iPhone?
You need to upload it to a video sharing site like YouTube....then paste the link into your post on here.
Cheers!
Back rounding is pretty pronounced, that will catch up to you at higher weights in the form of an injury, so I am glad you are looking for a form check.
Try dropping the weight a bit, keeping your chest as high as possible when doing the lift, and your shoulders back. Allowing your shoulders to roll forward will tend to make you lift with your back. Pulling your shoulders back and chest out will also make you lock your spinal erectors and core up automatically. Also, your grip should be just outside of your shins; a wide-grip will also load your back up instead of your legs.
Possible your spinal erectors just aren't strong enough yet to handle that weight and allow you to keep your back straight either. My spinal erectors needed a ton of work when I first started deads, and continued to be the weak link many months in.\
Buff Dudes deadlift technique: https://youtube.com/watch?v=-4qRntuXBSc
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Thanks for the advice guys I'll put it into practice next time, I will also get a vid of my squats to check soon. Thanks again!0
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First rep looked decent but after that pretty poor. Try to set-up for each rep like the first. My DL sets are more like a string of singles, completely resetting before each pull._Bropollo_ wrote: »So it's been almost 2 months doing 5x5, I had to take a week out due to training away from home (for work) the app has automatically deloaded my weights, which I thought was pretty cool... If not surprising! Anyway, I have a video of today's deadlift, is my technique right?
This is 105kg I'm 6ft 1 and weigh 81.8kg
Ok how do I upload a video from my iPhone?
You need to upload it to a video sharing site like YouTube....then paste the link into your post on here.
Cheers!
Back rounding is pretty pronounced, that will catch up to you at higher weights in the form of an injury, so I am glad you are looking for a form check.
Try dropping the weight a bit, keeping your chest as high as possible when doing the lift, and your shoulders back. Allowing your shoulders to roll forward will tend to make you lift with your back. Pulling your shoulders back and chest out will also make you lock your spinal erectors and core up automatically. Also, your grip should be just outside of your shins; a wide-grip will also load your back up instead of your legs.
Possible your spinal erectors just aren't strong enough yet to handle that weight and allow you to keep your back straight either. My spinal erectors needed a ton of work when I first started deads, and continued to be the weak link many months in.\
Buff Dudes deadlift technique: https://youtube.com/watch?v=-4qRntuXBSc
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Agree with the others regarding rounding the back. You mentioned you're 6'1" How is your flexibility? Here is a good article that describes how to determine the best deadlift style based on your body measurements: http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure/
You might be more suited to sumo style.0 -
A brief update, I've stopped doing the 5x5 workout, mainly due to it boring me to tears. I have made a lot of progress whilst doing the program in terms of strength, but I have not been happy in terms of size gains. I was reading a few days ago about gvt (German volume training). I started using the fundamentals of this program and mixing it with some of the compound lifts of the 5x5 program. I've got to say I'm loving it, I leave the gym feeling pumped everytime, but I also know I've put so much more effort in. I will update with some pics in a few weeks time.0
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A brief update, I've stopped doing the 5x5 workout, mainly due to it boring me to tears. I have made a lot of progress whilst doing the program in terms of strength, but I have not been happy in terms of size gains. I was reading a few days ago about gvt (German volume training). I started using the fundamentals of this program and mixing it with some of the compound lifts of the 5x5 program. I've got to say I'm loving it, I leave the gym feeling pumped everytime, but I also know I've put so much more effort in. I will update with some pics in a few weeks time.
StrongLifts is not a forever program, even though it is advertised as one. You definitely need to add more than just the base 5 exercises to get full development, and sprinkling in iso movements can help a lot despite Mehdi's hard stance that all you need are those particular lifts. I also stopped after about 4 months for the same reasons. You can get pretty strong without putting on any new muscle via developing your CNS. I like to mix strength and volume days to keep the variation going and bust plateaus before they happen. I have had a lot of success with it.0 -
Hey man, cheers for commenting, I think the trouble with stronglifts after using it for a while is that it is very much for a beginner, I hated coming out of the gym with no pump and feeling like I've not done anything. At the start you could do the whole routine without breaking a sweat!!
Any tips for building my chicken legs up?
I liked the gvt leg program, never felt like I'm gonna fall down the stairs after doing legs before!!0 -
Dinner for work! I've gotta say all credit goes to the buff dudes channel 'food prep Sunday' I think it's a brilliant idea!!
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Some of their specials are brilliant!0
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So here's a couple of updated pics.
Any idea what's going on with my chest?
It's looking abit wonky in pictures.
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Excellent progress. I have a few questions though...how long have you been lifting? And, why did you choose a 5x5 for mass gains? The first question is because a routine is very much dependent on your current level, and choosing the wrong routine will definitely hinder or slow progress. Second, mass building (hypertrophy) is usually achieved in the 8-12 rep range, whereas strength is built with 5 reps or less (this, of course, is not an exact science). As far chest asymmetry, you could try focusing more on the weaker side, or, use dumbbells
Great progress though, and remember diet is key.
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Cheers Scott, I've been a regular gym go'er for many years, but I would say I e only really started lifting again 'properly' in the last 6-9 months. I jacked the stronglifts programme in quite a while ago now, I think it helped get me back into the swing of lifting again more than anything, I soon became bored of the same thing again and again. It did however get me to focus on building my twiglet legs which can only be good! Lately (last 5-6 weeks) I have changed up for the gvt approach, which as you probably know is lots of volume! I also still incorporate my strength lifts around this.
I have really been focused on only doing dumbbell exercises for my chest for the last 5-6 weeks. It is too early to tell if it is having any effect on my chest! The weird thing is I don't look wonky through a mirror!! Its got me thinking I might have a bent spine or something!!0 -
Hey Folkes, it's been a while. My weight gain plateaued, but I'm happy to say that after some re-evaluation of calorie intake and alterations to my workout regime my weight has been slowly increasing again, yesterday weighed in at 85.2kg which I'm really pleased with. I'm really excited to be starting a new program in the next few days, and really happy with changes to the shape in my body so far.
Happy new year everyone!0
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