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 9 years ago '08        #326
ManOfSteel23 29 heat pts29
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 killya said
o naw i wasnt being sarcastic! lol. your ripped bro. Yea hit me up with a more detailed plan. Your s**ts on point. No homo
thanks man.

Before every workout, do a quick run on the treadmill, high incline, jogging-running speed. Just to work up a sweat. 5-7 minutes should be straight.. if your not starting to break sweat, put the incline higher.

Monday - Chest
1. Bench Press (3 sets of 10, I personally use 155 but whatever you feel comfortable, maybe more maybe less)
2. Free weights (dumbbells, Laying on the bench) 2 sets of 15 (again a comfortable weight, not too heavy, not too light.
3. Incline Press (3 sets of 10)
4. Decline press (3 sets of 10)
5. Butterfly chest press (2 sets of 10) heavy weight
6. Dips (2 sets of 10)

Tuesday - Back
1. Deadlifts - 3x5 heavy
2. Barbell Bent-over row - 2x10
3. Machine lateral pull - 3x10
4. cable seated row - 3x10
5. chinups - 15x2

Wednesday - Shoulder
1. Bar military press - 2x10
2. bar upright row - 2x10
3. Machine shoulder press- 2x10
4. Shrug - HEAVY
5.Dumbbell lateral raise - whatever feels comfortable (i had shoulder injury so only can use 10 lbs for it without feeling pain)

Thursday -Legs then Abs (ALL LEG EXERCISES SHOULD BE HEAVY)
1. Leg Press - 3x10
2. Leg curl - 3x10
3. leg extension - 3x10
4. Squat - 5x3 HEAVY
5. Weighted crunches machine - 2x25
6. Ab crunch on a ball - 25x 2
7. hanging knee raise - 2x25

Friday - Arms
1. Hammer Curls - 2x15
2. Tricep pull down - 2x20
3. Bicep Curl - 3x10
4.Tricep Kickback

Hope it helps, you and anyone else.

 9 years ago '08        #327
SlickJ101 25 heat pts25
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 ManOfSteel23 said
thanks man.

Before every workout, do a quick run on the treadmill, high incline, jogging-running speed. Just to work up a sweat. 5-7 minutes should be straight.. if your not starting to break sweat, put the incline higher.

Monday - Chest
1. Bench Press (3 sets of 10, I personally use 155 but whatever you feel comfortable, maybe more maybe less)
2. Free weights (dumbbells, Laying on the bench) 2 sets of 15 (again a comfortable weight, not too heavy, not too light.
3. Incline Press (3 sets of 10)
4. Decline press (3 sets of 10)
5. Butterfly chest press (2 sets of 10) heavy weight
6. Dips (2 sets of 10)

Tuesday - Back
1. Deadlifts - 3x5 heavy
2. Barbell Bent-over row - 2x10
3. Machine lateral pull - 3x10
4. cable seated row - 3x10
5. chinups - 15x2

Wednesday - Shoulder
1. Bar military press - 2x10
2. bar upright row - 2x10
3. Machine shoulder press- 2x10
4. Shrug - HEAVY
5.Dumbbell lateral raise - whatever feels comfortable (i had shoulder injury so only can use 10 lbs for it without feeling pain)

Thursday -Legs then Abs (ALL LEG EXERCISES SHOULD BE HEAVY)
1. Leg Press - 3x10
2. Leg curl - 3x10
3. leg extension - 3x10
4. Squat - 5x3 HEAVY
5. Weighted crunches machine - 2x25
6. Ab crunch on a ball - 25x 2
7. hanging knee raise - 2x25

Friday - Arms
1. Hammer Curls - 2x15
2. Tricep pull down - 2x20
3. Bicep Curl - 3x10
4.Tricep Kickback

Hope it helps, you and anyone else.
No offense, but if your goal is to get bigger, you should switch that up a little.

Like I said, a.ssuming your goin for mass, then you should be doing fewer sets and reps at a higher weight.

Your chest s**t esp stands out bc your chest looks small (no offense) and your doin your sets to hit a certain number of reps when really, number of reps shouldnt mean s**t. Your def doin way too many sets there. Cut that 10+ sets down to like 6-7 at a higher intensity.

Also, dips are pretty much all tri, not chest.

Hope that helps you some.

 03-30-2010, 09:12 AM         #328
killya 
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 ManOfSteel23 said
thanks man.

Before every workout, do a quick run on the treadmill, high incline, jogging-running speed. Just to work up a sweat. 5-7 minutes should be straight.. if your not starting to break sweat, put the incline higher.

Monday - Chest
1. Bench Press (3 sets of 10, I personally use 155 but whatever you feel comfortable, maybe more maybe less)
2. Free weights (dumbbells, Laying on the bench) 2 sets of 15 (again a comfortable weight, not too heavy, not too light.
3. Incline Press (3 sets of 10)
4. Decline press (3 sets of 10)
5. Butterfly chest press (2 sets of 10) heavy weight
6. Dips (2 sets of 10)

Tuesday - Back
1. Deadlifts - 3x5 heavy
2. Barbell Bent-over row - 2x10
3. Machine lateral pull - 3x10
4. cable seated row - 3x10
5. chinups - 15x2

Wednesday - Shoulder
1. Bar military press - 2x10
2. bar upright row - 2x10
3. Machine shoulder press- 2x10
4. Shrug - HEAVY
5.Dumbbell lateral raise - whatever feels comfortable (i had shoulder injury so only can use 10 lbs for it without feeling pain)

Thursday -Legs then Abs (ALL LEG EXERCISES SHOULD BE HEAVY)
1. Leg Press - 3x10
2. Leg curl - 3x10
3. leg extension - 3x10
4. Squat - 5x3 HEAVY
5. Weighted crunches machine - 2x25
6. Ab crunch on a ball - 25x 2
7. hanging knee raise - 2x25

Friday - Arms
1. Hammer Curls - 2x15
2. Tricep pull down - 2x20
3. Bicep Curl - 3x10
4.Tricep Kickback

Hope it helps, you and anyone else.
good looks!

 9 years ago '04        #329
Lucifer|M 13 heat pts13
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$18,281 | Props total: 69 69
 ManOfSteel23 said
thanks man.

Before every workout, do a quick run on the treadmill, high incline, jogging-running speed. Just to work up a sweat. 5-7 minutes should be straight.. if your not starting to break sweat, put the incline higher.

Monday - Chest
1. Bench Press (3 sets of 10, I personally use 155 but whatever you feel comfortable, maybe more maybe less)
2. Free weights (dumbbells, Laying on the bench) 2 sets of 15 (again a comfortable weight, not too heavy, not too light.
3. Incline Press (3 sets of 10)
4. Decline press (3 sets of 10)
5. Butterfly chest press (2 sets of 10) heavy weight
6. Dips (2 sets of 10)

Tuesday - Back
1. Deadlifts - 3x5 heavy
2. Barbell Bent-over row - 2x10
3. Machine lateral pull - 3x10
4. cable seated row - 3x10
5. chinups - 15x2

Wednesday - Shoulder
1. Bar military press - 2x10
2. bar upright row - 2x10
3. Machine shoulder press- 2x10
4. Shrug - HEAVY
5.Dumbbell lateral raise - whatever feels comfortable (i had shoulder injury so only can use 10 lbs for it without feeling pain)

Thursday -Legs then Abs (ALL LEG EXERCISES SHOULD BE HEAVY)
1. Leg Press - 3x10
2. Leg curl - 3x10
3. leg extension - 3x10
4. Squat - 5x3 HEAVY
5. Weighted crunches machine - 2x25
6. Ab crunch on a ball - 25x 2
7. hanging knee raise - 2x25

Friday - Arms
1. Hammer Curls - 2x15
2. Tricep pull down - 2x20
3. Bicep Curl - 3x10
4.Tricep Kickback

Hope it helps, you and anyone else.
You do flat bench, twice?

And you do leg extensions and curls, and press before squat? wtf?

 03-30-2010, 03:58 PM         #330
The Muffin Man 
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 killya said
o naw i wasnt being sarcastic! lol. your ripped bro. Yea hit me up with a more detailed plan. Your s**ts on point. No homo


but that is huge progress for someone starting at that size

how long did that take you?

 9 years ago '08        #331
ManOfSteel23 29 heat pts29
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 Lucifer said
You do flat bench, twice?

And you do leg extensions and curls, and press before squat? wtf?
Flat bench twice because on a bench press one arm can have significantly aid the other, while in free weights each have to deal with the same amount of weight.
(my left hand is stronger compared to my right hand.. even though im right handed s**ts ridiculous)

I try to do squats as my first primary lift when i get into the gym on my leg days, I was reading off my phone which doesn't have the workouts in order


 The Muffin Man said


but that is huge progress for someone starting at that size

how long did that take you?
Thanks, about a one season of football, one season of wrestling and 3 months of lifting after doing the sports.

____

Also to dude about the bench, I'm kinda intimidated doing heavy weights low reps because usually there's nobody around that i can ask for a spot, so i try doing the 10 reps because that was our football routine. Once you get comfortable lifting a weight 10 times, in 3 sets, you raise the weight next time you do that routine.

again i would prefer to add weight and subtract reps after each set, but it's difficult without a gym partner.

 9 years ago '06        #332
Sammyboi22 1 heat pts
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$13,699 | Props total: 428 428
im just a skinny little b**ch.... I can admit that s**t. Shoulder and shin injury set me back about 6 months with no lifting. Back to reppin 185 with no pain though. Happy about that one.

 8 years ago '08        #333
ManOfSteel23 29 heat pts29
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$2,983 | Props total: 13 13
Update, I found a couple better pictures that actually show how skinny i was...

BEFORE:

(ABOUT 3-4 years ago)


[pic - click to view]




[pic - click to view]




AFTER:

(This month)


[pic - click to view]




[pic - click to view]


 8 years ago '09        #334
Jacc Blacc 59 heat pts59
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$26,557 | Props total: 11364 11364
you dont look that big at all, i mean you gained a little weight but it just looks like your body fat % is on point


you must eat real clkean, but size wise it isnt impressive

 8 years ago '08        #335
ManOfSteel23 29 heat pts29
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 Jacc Blacc said
you dont look that big at all, i mean you gained a little weight but it just looks like your body fat % is on point


you must eat real clkean, but size wise it isnt impressive

I can't bulk up too much, planning on f!ghting MMA.

 8 years ago '07        #336
Optimus Crime 5 heat pts
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 ManOfSteel23 said
I can't bulk up too much, planning on f!ghting MMA.
That's what's up! I'm glad to see you haven't adopted the Thiago Alves weightroom obsession. Good luck with that

 8 years ago '08        #337
Gmengfx 80 heat pts80
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$12,919 | Props total: 2075 2075
got some ???sss

first off..skinny boy ova here..135...mid height

my schedule is f**kn packed..and its hard to get to a gym


but i work at ups lifting heavy boxes non stop..20-130 pounds..start from the ground..up over my head onto a belt over my head.

i was wondering if i ate well..and did protein shakes if you think i would bulk up..or do i HAVEEE to go to the gym

for some odd reason i have anxiety now and last time i was at the gym (4 months ago)

i went real hard and had a majorrrrrrrrrrrrrrrrrr..major..pannic attack..i was about to call 911 i couldnt catch my breath and got dizzy and lightheaded my legs turned into jello and collapsed to the ground.so now im scared s**tless to go to the gym. the second i walk in i start feeling dizzy and am scared to push my self..like lift enough that i really have to give it all my all. (aka get bigger) this one incident changed my life. anything that involves me "pushing my self? running,f!ghting..instant panic attack.


so pretty much my question is you think i could pull off getting bigger by working a ups..eating madd pasta..protein shakes..and doing pushups and at home weights.

 8 years ago '08        #338
Gmengfx 80 heat pts80
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$12,919 | Props total: 2075 2075
and on a nother note

i think some skinny guys take it to far..they get obsesseddddddd with how they look and turn into someone they never were..its like all they care about..all they talk about..

iv seen ppl go from skinny to huge and i cant stand them

every mirror they walk past they give a lil flex..always looking at their own muscles..think they can get any girl but end up loosing all of them because they more like

damn baby look at my forarms..u see these pecks.oo baby look at me..just look at me


but they dont realize they are doing it..then you see them a year later and they be lookn like



and its like damn dude..chill the f**k out looks aint everything

 8 years ago '08        #339
Gmengfx 80 heat pts80
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double post woops


Last edited by Gmengfx; 11-22-2010 at 04:49 AM..

 8 years ago '07        #340
Welsh! 
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Some progress is better then No progress I s'pose.
Not going to lie though, in 3/4years you should have made a huge increase in mass, seems like you just went through puberty and started lifting a few months ago.

Any leg pics?

 11-22-2010, 08:49 AM         #341
MrAmazing 
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 Gmengfx said
got some ???sss

first off..skinny boy ova here..135...mid height

my schedule is f**kn packed..and its hard to get to a gym


but i work at ups lifting heavy boxes non stop..20-130 pounds..start from the ground..up over my head onto a belt over my head.

i was wondering if i ate well..and did protein shakes if you think i would bulk up..or do i HAVEEE to go to the gym

for some odd reason i have anxiety now and last time i was at the gym (4 months ago)

i went real hard and had a majorrrrrrrrrrrrrrrrrr..major..pannic attack..i was about to call 911 i couldnt catch my breath and got dizzy and lightheaded my legs turned into jello and collapsed to the ground.so now im scared s**tless to go to the gym. the second i walk in i start feeling dizzy and am scared to push my self..like lift enough that i really have to give it all my all. (aka get bigger) this one incident changed my life. anything that involves me "pushing my self? running,f!ghting..instant panic attack.


so pretty much my question is you think i could pull off getting bigger by working a ups..eating madd pasta..protein shakes..and doing pushups and at home weights.
.......no.

 8 years ago '09        #342
Jacc Blacc 59 heat pts59
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 ManOfSteel23 said
I can't bulk up too much, planning on f!ghting MMA.
really, thats cool.....other then wrestling do you know any martial art??

and what does your meal plan look like, is it a tight regimen or is your metabolism just quick

 8 years ago '08        #343
ManOfSteel23 29 heat pts29
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 Jacc Blacc said
really, thats cool.....other then wrestling do you know any martial art??

and what does your meal plan look like, is it a tight regimen or is your metabolism just quick

I go to a MMA gym, and so they have different types of classes. at first I focused on Krav Maga (not really a martial that i can particularly use in the cage, but its helpful either way), and passed my test to become a level 2 kravist, than I focused on boxing and muay thai for a couple weeks.

since november 15 (start of wrestling season) i decided to hang off on muay thai and boxing and focus on Jiu-jitsu and go back to my highschool to help out the wrestling team and brush off some rust. It's coming along nicely cause both (jiu-jitsu and wrestling) feed off of eachother and help out your overall ground game skill.

So yea I'm about 3 months into training, and have a decent stand up, and a much better ground game than an average guy. Still feel like i got a lot more training till I'm ready to f!ght competitive though.

My metabolism is surprisingly pretty slow, so Its hard for me to get away with junk food, thus my diet is really strict (except on weekends, my cheat days).

I eat maybe a little less than 2000 calories a day.

 8 years ago '09        #344
Jacc Blacc 59 heat pts59
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 ManOfSteel23 said
I go to a MMA gym, and so they have different types of classes. at first I focused on Krav Maga (not really a martial that i can particularly use in the cage, but its helpful either way), and passed my test to become a level 2 kravist, than I focused on boxing and muay thai for a couple weeks.

since november 15 (start of wrestling season) i decided to hang off on muay thai and boxing and focus on Jiu-jitsu and go back to my highschool to help out the wrestling team and brush off some rust. It's coming along nicely cause both (jiu-jitsu and wrestling) feed off of eachother and help out your overall ground game skill.

So yea I'm about 3 months into training, and have a decent stand up, and a much better ground game than an average guy. Still feel like i got a lot more training till I'm ready to f!ght competitive though.

My metabolism is surprisingly pretty slow, so Its hard for me to get away with junk food, thus my diet is really strict (except on weekends, my cheat days).

I eat maybe a little less than 2000 calories a day.
hey if you ever make it to UCF you should rock a BOXDEN SHIRT

 11-23-2010, 09:12 AM         #345
Sid 6point7 
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 Jacc Blacc said
hey if you ever make it to UCF you should rock a BOXDEN SHIRT
lmao.

 8 years ago '07        #346
Drk 10 heat pts10
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 ManOfSteel23 said
Update, I found a couple better pictures that actually show how skinny i was...

BEFORE:

(ABOUT 3-4 years ago)


[pic - click to view]




[pic - click to view]




AFTER:

(This month)


[pic - click to view]




[pic - click to view]

Yo you look like Rory Culkin

[pic - click to view]


i was watching the movie Twelve and was like Ive seem dude before I thought you was a fraud for sec using someone elses pic but yeah I remembered this thread

Good progress tho

 8 years ago '04        #347
A.G 27 heat pts27
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 Gmengfx said
and on a nother note

i think some skinny guys take it to far..they get obsesseddddddd with how they look and turn into someone they never were..its like all they care about..all they talk about..

iv seen ppl go from skinny to huge and i cant stand them

every mirror they walk past they give a lil flex..always looking at their own muscles..think they can get any girl but end up loosing all of them because they more like

damn baby look at my forarms..u see these pecks.oo baby look at me..just look at me



but they dont realize they are doing it..then you see them a year later and they be lookn like



and its like damn dude..chill the f**k out looks aint everything
My brother is like that.. Dude is an intolerable douchebag.

I see this guy once every 2 weeks and I can't stand to be around his a.ss.

Dude walks around sucking in his stomach, sticking out his chest and arching his back. He walks like he's pushing a wheelbarrow.

When he comes over to my place with my parents to eat, he complains that he's "carb cycling" and he can't eat any of the "crap" my wife cooks.

I want to drop a barbell on his throat.

 11-24-2010, 03:36 PM         #348
Sid 6point7 
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 akademiks said
My brother is like that.. Dude is an intolerable douchebag.

I see this guy once every 2 weeks and I can't stand to be around his a.ss.

Dude walks around sucking in his stomach, sticking out his chest and arching his back. He walks like he's pushing a wheelbarrow.

When he comes over to my place with my parents to eat, he complains that he's "carb cycling" and he can't eat any of the "crap" my wife cooks.

I want to drop a barbell on his throat.
lmao... sounds like some sitcom s**t

 8 years ago '08        #349
ManOfSteel23 29 heat pts29
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 8 years ago '04        #350
nando 7 heat pts
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 S.D.174 said
I have BEEN slacking showing my pics on this site, esp. how i have been talking that i have lost a lot of weight without backing it up. well, here are my pics.

this one is from april 7th 2009, when i was at 233lbs.

[pic - click to view]



[pic - click to view]



this is me as of jan 13th


[pic - click to view]



[pic - click to view]



[pic - click to view]



i am not looking like 1975 Arnold, but slowly and surely i am improving
holy s**t... wtf have u been doing? lol good s**t tho, seriously....

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