View Full Version : 9 months progress

08-28-2009, 01:16 PM
I came back to WBB at the beginning of 09 after an absence. I had been lifting for 3 years with mediocre gains. Changed my routine to compound based, lifted heavy, ate lots.

The comparisons in the gifs below are-
1st pic- Jan 09- Starting at 226lbs
2nd pic- May 09- Bulked up to 246lbs
3rd pic- Aug 09- Cut down to 220lbs

The pic at the bottom is just to show I do have legs although they are a weak point. My numbers flew up on this bulk and I have got the powerlifting bug, plan on competing next May in the North West England Unequipped champs and qualifying for the Nationals. I will be bulking clean and steady this winter to avoid having to cut so drastically again.

Anyway thanks to all at WBB who have given advice or encouraged me over the past 9 months.




08-28-2009, 02:07 PM
It's hard to tell which picture is which with them moving around like that, but you look pretty jacked in all of them. Huge traps too!

08-28-2009, 02:33 PM
Thanks pal.

I've added dates to the pictures to make it easier to understand. Meant to do it in the first place but forgot!

08-28-2009, 02:48 PM
The #1 most important thing you can possibly do is stay commited. You say you started lifting SERIOUSLY (heavy compounds, eating right, etc...) in January '09. Well imagine what you will be like if you continue to lift seriously until January '14 (5 years)...that's where you start to see the MAJOR results.

08-30-2009, 08:29 AM
Wise words made.

Will post an update in Jan 2014! :D

08-30-2009, 09:15 AM
nice work dude at your height that's pretty damn impressive, not to mention all your lifts have shot up too.

08-31-2009, 01:59 PM
can i ask what routine you were using to get this jacked ( the BB routine) and can you post your diet plan?? if you dont want can you at least tell me what you were eating??? ive been struggling the last 6 months on diet and trying to find a routine that works well for me

08-31-2009, 05:20 PM
Cards: thanks pal. The advice from people such as yourself on my log certainly helped.

runriot: I followed my own push/pull/legs split for the 1st three months-


Bent over rows
Preacher Curls


Bench Press
Incline DB Bench
Close Grip Bench


DB Shoulder Press
Lateral Raise
Leg Press
Hamstring Curls

Then I decided to switch to upper/lower and go 4 days a week training as I had more time on my hands-

Upper A
Flat Bench
CG Bench Press
DB Rows
Upright Rows

Lower B
Leg Press
Calf Raises

Upper B
BB Rows
Military Press/Shrugs
DB Incline Press
Preacher Curls

Lower A
Ham Curls
Leg Ext

I generally lifted heavy for 4 sets of 6 or on the big 3 lifts staggered them a bit working down to doubles/singles. The above routines aren't really that relevant to be honest mate all that is relevant is that I lifted heavy, with intensity, with each major muscle group regularly. Rested well and ate a lot.

For diet I was eating 4000 to begin with and increasing this by a meal (~300cals) as and when. At my peak I was on about 5.5k and eating over 300g protein a day. here's a link to a fitday log from when I was about 240lbs.


Best advice I can give is read all the stickies on the forums, pick a routine (BGB, WBB, SS or summet) and eat a lot.