Give it to me straight, IST. Was this a good 11 months progress for a 10 year NEET?
Bench went from the lifting the bar only to 154lbs 70kg (little over 1plmao8).
OHP still 0.5 pl8.
Don't deadlift much but it's 2pl8..
RDL is little over 1pl8.
Started as skinnyfat, did a small cut from 67kg 58kg (127lbs) then bulked back up to 154lbs (69-70kg) and have been bulking since. I'm 5'6.
What can I improve on for 2024? I want to get a 2plate bench, is that a realistic goal?
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fat
this is where i started at in jan-feb 2023
thats pretty decent. dont listen to the pysopping homosexuals who think you can go from dyel to IFBB pro in 30 days. 2 plate bench is absolutely a realistic goal, if you do proper overload/deloading and continue to keep your shit in check
Just saw the before. Yeah this good progress for your body type. Well done anon
you're killing it
keep up the consistency, increase the intensity, keep a tight lid on your diet and recovery
Looks good. Include some actual pulling exercise in your workouts like pull ups tbars or whatever. Dont listen to powersharters claiming diddly is enought for back
SAAR
legitimately very good.
> I'm 5'6.
oof. Gonna press f for ya little buddy.
Yes, 2pl8 in the next year can be achieved but only if you continue eating large.
these are 5 reps max right?
right?
Yes aside from RDL which I do 12 reps.
Started on PPL, made good strength gains on it then swapped to a more isolation routine similar to Arnold split but kept some compounds. PPL had too much volume and DLs plus having OHP and Bench on same day was frying my CNS.
I'm planning to once I gain another 5kg.
I counted calories for 6 months to get used to it then stopped but I was making sure to get atleast 120g of protein every day, I'm a poorgay so I struggled with getting more protein for a while, my current split looks like picrel, my old split had way too much volume with compounds plus I couldn't keep up with 6 day training so I just dropped it to 5 days.
I feel like my back is my weakest point despite being able to do 10-12 strict pullups, my gym doesn't have many back machines so I've been only doing seated machine row from Matrix, I probably should drop it and do bent over barbell rows? I used to do it on PPL but could never feel my back as much
>What did you for 11 months? 65lb OHP is extremely low. I would expect you would be able to do more for reps now. Post your routine.
I had a shoulder tweaking doing standing OHP which set me back a few months and I was always scared to horse wiener more weight into it, I had to start back with light weight dumbbells then seated OHP til my shoulder was feeling fine.
>Have you tested to see if you can lift more weight? Also, from the bar doesn't say much. Did you just mindless use the bar the first time, then add five pound the next time and do more reps? How many pushups could you do? If you could've done 10 pushups at 127lbs at the time, I would expect you to be able to bench at least 70lbs for 10 reps.
I was able to do 7-10 pushups at the time, I can do 30-40 now, when I lifted the bar the first time it felt heavy. My program told me to add 5lbs for upper body which I did but I remember being stuck at 0.5pl8 for a while, cont 1/2.
>I feel like my back is my weakest point despite being able to do 10-12 strict pullups, my gym doesn't have many back machines so I've been only doing seated machine row from Matrix, I probably should drop it and do bent over barbell rows? I used to do it on PPL but could never feel my back as much
Add weight to your pullups.
Do controlled Bent Barbell Rows really try to milk it out and get your back activated they can be tough to get right but once you do you'll feel it for sure.
Not a fan of the volume in the second day. Like if you can do 5 sets with perfect technique probably you can lift more heavy or if you are already lifting heavy enough maybe at the sets #4 you are already compromising your technique. Maybe just do drop sets instead if you are afraid of injuring your shoulders.
You certainly made progress but without knowing your program or the amount of surplus you are is kinda hard to give more feedback.
doing pretty good. could've gotten stronger
You need to do a slight cut to get rid of the gut
Not at his level of development that would just set him back to DYEL looking the back still has a ways to go and that requires a lot if material to build.
It would still look a lot better than what he started with
What’s the bar? 10kg? So you 8x from 10 to 70+10kg. Not bad.
You look like the type that tends to be skinny/skinnyfat so you need longer to build muscle and have to do things (nutrition, sleep, training, resting) right. So given that I think you are doing well.
Though I would think there is room for improvement.
How intense is your training? Do you train close to failure at least for some of your sets? What’s your split? Do you count calories or at least macros like protein intake?
>good arms
>good definition on chest standing
>back starting to show
>not obese always a plus
For 11 months looking good your like a dish that is just starting to boil and now needs to simmer and cook.
Only advice would be to add in rows to get that back to blow up adding some Bent Rows can go a long way.
>OHP still 0.5 pl8.
What did you for 11 months? 65lb OHP is extremely low. I would expect you would be able to do more for reps now. Post your routine.
>Bench went from the lifting the bar only to 154lbs
Have you tested to see if you can lift more weight? Also, from the bar doesn't say much. Did you just mindless use the bar the first time, then add five pound the next time and do more reps? How many pushups could you do? If you could've done 10 pushups at 127lbs at the time, I would expect you to be able to bench at least 70lbs for 10 reps.
>Don't deadlift much but it's 2pl8.
>RDL is little over 1pl8.
If you can deadlift 2pl8s I would expect you to be able to RDL at least 160lbs. Deadlift at least once per week.
>squat not mentioned
You need to do either Squat or Leg Press.
>Started as skinnyfat, did a small cut from 67kg 58kg (127lbs) then bulked back up to 154lbs (69-70kg) and have been bulking since
What was your protein intake?
>If you can deadlift 2pl8s I would expect you to be able to RDL at least 160lbs. Deadlift at least once per week.
I can probably RDL that for 5, is it better than doing 12+ with lighter weight for back health?
>You need to do either Squat or Leg Press.
I do leg press, I was too scared of squatting due to some scoliosis I have, first time I tried it, felt way too weird and I was sketched out and I heard a pop on middle of my back, weird enough I always loved Deadlifting
>Have you tested to see if you can lift more weight?
I was able to 1RM 170lbs bench with a gymbro spotting me a few weeks ago but that was it. I don't like trying 1rms because of my shoulder past.
I thought a 'pl8' was 20kg? So 0.5pl8 would be 20 + 10 + 10 = 40kg = 88lbs?
As an obese anon cutting Id love to look this good
Nice work !!