10 Week Body Transformation

[workouts.ws]

I'm new here so thought I might introduce myself with a video I made-
http://www.youtube.com/watch?v=dXeTLAYSeto

10 weeks of hell (training) under my belt. I'm certainly not new to the world of weight training but I did manage to lay off for a year and become incredibly skinny/flabby. I'm training to compete in my first powerlifting meet in June.

Starting stats:
150Ibs., 5'7.5"
Bench press -180 (1RM)
Deadlift -240 (1RM)
Squat - 225Ibs

Currently:
165Ib., 5'7.5" Tall
Squat - 275Ib. (Ass-to-floor) 8 reps
Bench Press - 225 for 8 reps. Managed 250Ib. for 1 at the end of my last workout.
Deadlift - 335 for 6 reps, 345 for 3


Hopefully I'll be at 350/300/450 at 165Ib. body weight by June. That's my goal for now.

Regards,
Jacob

[Jordanbcool]

Good job man. You've made some huge changes.

[Mr. _____]

What routine have you been following these past 10 weeks? Those are some incredible improvements you've made!

[workouts.ws]

Thanks guys!

What routine have you been following these past 10 weeks? Those are some incredible improvements you've made!

This isn't the EXACT workout I live by since I'm constantly switching things up and working on the weak lifts and stabalizer muscles. But this is generally what I do.

I calculated my caloric intake for seven days a few weeks back and it averaged out at around 2,800 with the highest being 3400 and the lowest around 2200. I'd really like to have more stable eating habits but it's sort of challenging trying to fit it in.

For protein, it's over 150g a day, easily. Carbohydrates are roughly 400g give or take some.

I don't chart my diet or routine. I just stay aware of my eating habits, take note of fat, protein and carb intake and go in the gym and hit whatever hasn't been worked out in a few days.

It goes something like this:

Back/Biceps
*Deadlift*
set
1 - warmup
2 - 6 reps
3 - 5 reps (5-20 Ib increase)
4 - 5 reps (same weight)
5 - 3 reps (5-10 Ib increase)
6 - 6 reps (at about 80-85%)

*Wide Grip Pullups*
3 sets of about 5

*Bent-over row*
4 sets for 7-8 reps

Afterwards I hit Bi's- alternating from preacher curls, standing dumbell curls or olympic bar curls- this usually changes for each workout.

Chest/Triceps
*Bench Press*
Same as my deadlift routine. After BP, I'll go with either 4 sets Decline dumbell presses, Incline dumbell presses or Decline Press on the smith machine.

*Skull Crushers*
4 sets of 8 reps

*Standing Cable extension (with rope)*
4 sets- 10, 8, 7 & 6 reps- Increasing the stack by 10Ibs for every set.

Legs/Core
*Squats*
Again, same routine as deadlift. I sometimes add some ab work in here.

*Good Mornings*
Sometimes, If I'm feeling awake.

Shoulders/Upper Back
*Standing Military Press*
4 sets, 10, 8, 7 & 6 reps- Increasing the weight each set

*Front Barbell Shrugs*
4 sets for about 12 reps each

*Alternative Rear Delt Row*
I call it this because I really don't know what it's called. I basically lay face first on an inclined bench- but instead of pulling the up to my shoulders I hold them, with palms facing each other and "flap" my elbows out, keeping them bent. Sort of like a side lateral raise, only I find this to work better.

I usually train for an hour.

[Cirino83]

Very nice transformation...sweet video too.

[BFGUITAR]

Wow... in 10 weeks you look completely different, amazing.

[getfit]

Nice Transformation.I'm impressed

[jAy_Dub]

Great work man. HUGE changes. What kind of cycle did you run?

[BFGUITAR]

Is that only possible with roids?

[wnt2gitswoll]

I don't understand when someone says "cycle" isn't that a term when someone uses steroids?

[dw06wu]

good progress, but seriously, that video was so effing lame man

[Altephor]

I don't understand when someone says "cycle" isn't that a term when someone uses steroids?

I believe that was his point.

[MeHoW]

From the huge arm growth I assume DBol was involved?

If not, mad props to you.

[jAy_Dub]

Is that only possible with roids?

Yes.

[HahnB]

From the huge arm growth I assume DBol was involved?

What?

Great progess. With or without anabolics I sincerely doubt there was only 3 weeks difference between that first shot and the second-it's hard to tell with the tan and shave, though.

[Spourk]

great progress man!

[must_eat]

yeah he did steroids?

[must_eat]

i need to get some steroids so i can make some improvements like that in 10 weeks, where can i get some, online?

[Spourk]

Read the rules no one is gunna give you that information and you shouldnt even think about them until yo u are 21 at least. EAT FRIEND EAT

[Davidelmo]

I am suspicious. I dont think that's possible. That change in 5 weeks is huge.

[workouts.ws]

Guys, LOL. I'm flattered you think I was on steroids. But truth be told, I wasn't and never have been. A year and a half ago I was heavy into bodybuilding and peaked at 185Ib. There's no doubt in my mind that my past growth has helped with my current gains.

Threse results are not impossible without anabolics... I've seen much better.

thanks for the good words.

PS: Here's a pic when I was 185Ib...


I'm now 165Ib.

[dabaugh]

like they said, nice gains, really if you are telling the truth some of the best ive seen that rapidly.
and lame video

[jAy_Dub]

If you didnt use any sort of aas, then how is it that you gained 15 lbs, but also lost bf at the same time when you admitted that your diet needs to be improved?

[workouts.ws]

If you didnt use any sort of aas, then how is it that you gained 15 lbs, but also lost bf at the same time when you admitted that your diet needs to be improved?

What are you refering to?

I'd really like to have more stable eating habits but it's sort of challenging trying to fit it in.

That?

What I meant by that is I would like to be able to consistently eat 3000+ calories per day. I have everything else in check.

-Completely eliminated sugar from my diet
-Only eat lean meats (tuna, lean beef, turkey, eggs)
-Supplement my protein intake with at least 4 servings whey protein a day
-Train assistance lifts in between the big three with very little rest (keeps the heart rate up during training)
-A good foundation and decent genetics/muscle memory

All of those have a play in my progress. Of course, I do allow myself some crap food on the weekends, otherwise I think I'd go insane. But my diet is there, possibly the best it's ever been.

[RedSpikeyThing]

Questionable timeline aside, kudos to you. You've done a great job.

What I meant by that is I would like to be able to consistently eat 3000+ calories per day. I have everything else in check.

How did you gain 15 lbs in 10 weeks while struggling to eat more than 3k a day? You must have the metabolism of a imobile 85 year old lady....