Looking for areas that need improvement

[MPB]

Hi everybody. Ever since I found WBB.com, I have been working out, and eating strictly for a year. Using "search functions", I followed what you guys said (compound movements, deadlift, squat etc.) and I managed to gain about 50 lbs. of muscle in 12 months (from 95 lbs to 145 lbs) :evillaugh
So, as for now, my stats are 5'5" and 145 lbs.

The reason I made this thread is, because I finally decided to man up by stop lurking around and ask what areas I need to improve on. My goal is to gain about 30~40lbs. of muscle. Any constructive criticisms are welcome.

I have included following pictures in my post:
-Before working out (sorry about the face :P)
-Front Relaxed (now)
-Back Relaxed
-Double Back Bis
-Lat Spread
-2 Wheel Pictures

PS.
I kinda had a trouble with posing b/c I have never done them before, and I was surprised that I looked a lot smaller in the pictures but that's not the point :)

[MPB]

Here are my wheels.
Sorry about the first picture, it came out blurry.

[getfit]

You look good.Legs look great.Keep doing what you're doing

[tdotteg]

our stats are pretty close but you look bigger than me lol.

as for improvements, everything seem to be proportioned but your shoulders may overpower your arms just a lil bit. you look great :)

[Stumprrp]

you look fantastic man, alot heavier then 145! you short guys always look huge.

[Beast]

Those are terrific gains in 12 months. I don't see any disproportional parts, but legs and shoulders look like strong points. Keep it up.

[Jordanbcool]

You look perfectly proportioned. Keep up the good work. Most people never make this kind of progress in a year.

[MPB]

Thank you guys for all your comments. My original plan was to reach 150 lbs. by the end of this month. I'll see what happens :)

[Stumprrp]

how are your lifts man?

[MPB]

Well they all are okay, nothing special. Bench Press has always been my weakest lift but it's been going up pretty fast ever since I changed my routine.
Squat is alright too, nothing special.
For deadlift, (ah I know you'll kill me for saying this) I haven't spent that much time deadlifting with a straight bar b/c my school weight room is short on olympic bars, so I've been using Hex Bar for dling.

I'll stop chattering and get to the point :)
All of em were done in May except squat, so others might have increased a little.
BP: 235 lbs.
SQ: 315 lbs. I always do ATG, I think I could've done more if it was parallel
DL: 405 lbs. for 5 reps using Hex Bar

I'll max out my DL using the standard bar someday this week and let you know.

[Stackattack]

Thats impressive as hell. Awesome progress!

As far as areas that need improvement goes...just keep doing what you're doing.

[faithless]

So frickin' impressed. Very good job.

Smile more often though.

[MPB]

Thanks guys.

I'm extremely shy so it's kinda hard for me to smile. Unless I'm talking to someone really close, you know :)

[faithless]

can you please post your routine and diet pitbull?

thanks.

[MPB]

As far as eating goes, gaining fat wasn't my concern so I just ate whatever I saw that has calories and luckily, I've only gained +2% of body fat which I don't think it's that noticeable. Other than that, I just try to get about 200 grams of protein daily, get as much as sleep as I can get, and eat tons before I go to bed.

This is my routine, I know shoulders don't need their own days and my routine seems kinda crappy but hey, I'm just a beginner, so I'm open to new/better ideas :)

Shoulders:
6x5 Standing Military Press
3x5 Front Raise
3x5 Lateral Raise

Legs (All ATG):
3x5 Front Squats
6x5 Back Squats
3x5 Zercher Squats
3x5 Overhand Lunge
6x5 Calf Raises

Chest:
6x5 Barbell Flat Bench Press
6x5 Weighted Dips
3x5 Triceps Extension

Back:
3x5 T-bar Rows
3x5 Dumbell Rows
3x5 Lat Pull Down
5x5 Deadlifts
3x3 Rack Pull

I can do a lot of pull ups but for some weird reason, weighted pull ups didn't do much for me so I decided to take them out.

[Gabrielle]

You are blessed. Very few people on the planet could look like that after working out for 1 year. Everything looks good to me so far. What about your hamstrings and your calves?

[MPB]

Sorry, forgot add calf raises.
I find that deadlifts & squats hit my hamstrings but if you have better suggestions, I'll be more than happy to listen :)

[Bohizzle]

try hitting some good mornings up for the hamstrings... but you look fantastic. It'd be hard to find more impressive progress in one year. Congratulations!

[Stumprrp]

your very strong too, keep up the hard work my friend.

[jed]

That progress for one year is outstanding, man! You look amazing! I looked at the first pic, then the second and I couldn't beleive it! Great gains, man.

[Stackattack]

Honestly. The progress you have made over the past year is as good as it gets. Adding 1lb of LBM a week, every week for a year with very little fat gain is incredible.
Your lifts are very strong for someone weighing 145 too.

[tomv]

You look absolutely sick man. Fantastic physique and your lifts are bangin too.
Keep up the good work. Oh and smile ;-) you've got a lot to smile about (i.e. those shotputs you call shoulders)

[MPB]

Thanks guys. I might max out my deadlift today after school now that I have only 2 days of school left to work out there. I'll let you guys know what happens :)

[schmitty199]

Wow man you went from a twig to looking pretty dang thick. Amazing progress. Keep up the way your working and eating for another year and you'll be huge.

[MPB]

Damn the weather today was way too hot today for me to max out. I was sweating a lot and feeling dizzy the whole time when I was at school. I'll try it some other time. (I need time to learn the proper technique also)

[RedSpikeyThing]

**** dude, that's incredible. You are thick! I can't really tell from those pics, but I would say your calves look a little behind the rest of your physique. No worries though - most people would be happy to ever look like that.

[MPB]

My calves and forearms have always been small. They don't seem to grow no matter what I do, but they don't seem to hinder my workouts/progress so I'm happy with that :)

[Rock Steady]

I can't express how refreshing it is to see someone who's been a member for a year, did their research, and got great results without asking 2,000 posts worth of stupid questions.

A lesson should be learned from MightyPitbull.

Good work man!

[chris mason]

Awesome transformation! You have added a TON of lean muscle!

[Bob]

Awesome job MPB!!!
You are indeed Mighty!!
with that transformation and your abilities with pistols and the likes.. amazing progression...

Keep it up!!

[MPB]

Thank you!

Now the school is over, I'll be able to eat, and get as much as sleep I want :)

[IronKidd]

Your clearly on the shakes!

Damn I am jealous.

[method115]

I wasn't to impressed with your gains as I have done something similar but your lifts are just amazing 235 at 145. You've got some great genetics either that or mine just suck ass.

[dw06wu]

Man..I dont think you know how big 5'5 and 195 at your bf is. I know a guy who is about 5'5 @ 180 at that bf and I think he is the strongest person I have ever met.

[Keith]

Dude, unbelievable transformation!!! You look fantastic! I don't know if I've ever seen natural progress like that from anyone maintaining roughly the same bf. Unreal bro, keep doing what you're doing!

EDIT: As far as proportions are concerned...you're shoulders are definately your strong point. I'd say your arms and calves but not by much man, you're well proportioned.

[RedSpikeyThing]

I wasn't to impressed with your gains as I have done something similar

post some pics!

[MPB]

Man..I dont think you know how big 5'5 and 195 at your bf is. I know a guy who is about 5'5 @ 180 at that bf and I think he is the strongest person I have ever met.
I didn't say I wanted to be 195, around 175-180 lbs. but I'll be more than satisfied if I do reach 170 lbs.


Dude, unbelievable transformation!!! You look fantastic! I don't know if I've ever seen natural progress like that from anyone maintaining roughly the same bf. Unreal bro, keep doing what you're doing!

EDIT: As far as proportions are concerned...you're shoulders are definately your strong point. I'd say your arms and calves but not by much man, you're well proportioned.
Thank you very much :)

[Keith]

I wasn't to impressed with your gains

:scratch:
I didn't even see this post until now.

Is this a joke?

[Keith]

I'll be more than satisfied if I do reach 170 lbs.

I'd say shoot for that at the most, then 180. It's all about the short-term goals, there's nothing like aiming for a long-term goal and missing it.

[ddegroff]

Man good work bro!

I would say your traps could use a little work but not much. You have great porportions.

Great work, keep lifting bro!

[CarlP]

Like several above me said, shoulders and quads look great.

[ray34iyf]

Awesome! You should be really proud of what you've accomplished. Keep doing what you've been doing and you'll be a beast!

[Clifford Gillmore]

You look fawking great man! Traps look strong as hell, back dbl bi and legs are especially awesome. Great stuff.

[cphafner]

nothing out of whack to me. You've done amazing. You have great genetics for bodybuilding.

[Unholy]

Great work man, keep it up!

[MPB]

Thank you :)

[Big Smiley]

Awesome progress for only a year pittbull, I am very impressed! Defitnetely keep doing what you are doing man.

[Nosaj]

Nothing to be shy about man, you look great. +2% bf for how much size you've put on is fantastic, keep bulking, you have great genetics so run with it.

[MichaelKeck]

terrific job man, legs look amazing. you should be really proud of yourself

[MPB]

Thanks guys.

These pictures are very old though. I made a new thread including my current pictures so you can check em out. :)