6 months of hard work.

  1. Board Supporter
    Frank Reynolds's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Apr 2004
    Age
    31
    Posts
    3,667
    Rep Power
    136022

    6 months of hard work.


    Figured i would throw this up here, as this section seems to be slow..lol


    First i want to start off saying while this transformation may not be "super" impressive, there are some things to consider. I have been for the last year+ fighting a SLOW thyroid(tsh +5.0) and pretty low natural test(325-400) So it has really been a battle for me.. I have not had a cheat meal, missed a meal, strayed from my diet, cardio, missed a gym day, etc in probably the last 6-12months if i had to guess.

    A little back story. In the winter of 07 i got back into the gym after a 3+ year lay off, and was basically starting from square one. After a few months of hard training, i was making some good gains, when one "intoxicated" saturday night i broke my middle finger completely threw the bone, which required emergency surgery.

    I basically lost all my gains again. I got back into the gym around 6/07, at a FAT 200lbs with very little muscle. Over the next 2-3 months i dieted down to about 184 or so, hitting the weights hard, and trying to get back into shape.

    Around October of 07 it was GROW time. I began "bulking" following the Anabolic Diet.

    Pic 1 4/16/08- I made it up to 198lbs. I had gained a bit of fat, but also packed on some much needed muscle.

    I have always been a front delt dominant presser, which left my delts far over shadowing my chest. It was at this point i made it my goal to bring chest up. I really focused on keeping my shoulder blades pinched back, chest high, etc. I also got very careful with my exercise selection.

    At this point it was time to start shedding fat very slowly, while trying to preserve/gain muscle.

    Pic 2 5/23/2008
    In this pic i was at 195. At this time i hired Skip Hill at intense muslce to help me with my diet. My training stayed the same(DC). Skip is the man. It was one of the better investments i have made IMO. I am pretty good at putting together my own diet, but i love to learn, and see different approaches, and why things get done a certain way, so didn't mind shelling out for assistance. Better then spending money on supps that do next to nothing IMO.

    Pic 3 6/26/08 Here i was down to 191. In this pic i am looking pretty flat, as i believe it was on a friday, after a week of no carbs.

    Pic 4 10/20/08 In this pic i am at 186, and finally have brought my chest up quite a bit IMO.. I am also a good deal leaner. I am holding a bit of water as it was the Monday after a Saturday reefed.

    Goals over the next yr are to continue to lean down to about 9-10%, i would think i still have another 5-7lbs of fat to drop to get there.. Once i hit that point, i will try and stay between 10-12%, while adding muscle. Over all i would like to get to 190-195@ 10%.

    I weighed 181.4 this morning, so i am actually a bit leaner then even in that pic, but very flat(tomorrws refeed day!!:donut
    Thanks for looking!
    Last edited by Frank Reynolds; 04-24-2009 at 01:49 PM.

  2. Registered User
    rob561's Avatar
    Stats
    5'7"  182 lbs.
    Join Date
    Feb 2008
    Location
    UCF
    Posts
    415
    Rep Power
    287

    great progress!! keep at it
  3. Registered User
    Jayhawkk's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    Dec 2003
    Age
    39
    Posts
    12,791
    Rep Power
    11678

    Definitely a noticable change! Congrats on sticking with the discipline on getting there.
    •   
       

  4. Board Supporter
    Frank Reynolds's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Apr 2004
    Age
    31
    Posts
    3,667
    Rep Power
    136022

    Quote Originally Posted by rob561 View Post
    great progress!! keep at it
    Thanks man!
  5. Board Supporter
    Frank Reynolds's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Apr 2004
    Age
    31
    Posts
    3,667
    Rep Power
    136022

    Quote Originally Posted by Jayhawkk View Post
    Definitely a noticable change! Congrats on sticking with the discipline on getting there.
    Thank you.. The positive reinforcement is much appreciated.

    Here is actually the whole time line of the last year. I was actually like 2-3 weeks into dieting in the first pic, i started off even worse then that..
    Last edited by Frank Reynolds; 04-24-2009 at 01:49 PM.
  6. Registered User
    flobot's Avatar
    Stats
    5'8"  180 lbs.
    Join Date
    Aug 2008
    Location
    The best place on Earth
    Posts
    434
    Rep Power
    291

    Need more triceps and lateral and rear deltoids, plus decline bench press.
  7. Board Supporter
    Frank Reynolds's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Apr 2004
    Age
    31
    Posts
    3,667
    Rep Power
    136022

    Quote Originally Posted by flobot View Post
    Need more triceps and lateral and rear deltoids, plus decline bench press.
    Thanks-
    Triceps are my focus currently. 100% agree with you there. That is the one part i can not really nail down what works for me yet.

    My rear delts are "decent" , but get overshadowed by my front delts.. I am hoping this problem evens out, as i put more mass on.

    Thanks again-
  8. Registered User
    flobot's Avatar
    Stats
    5'8"  180 lbs.
    Join Date
    Aug 2008
    Location
    The best place on Earth
    Posts
    434
    Rep Power
    291

    Triceps is actually a prob. for me too. Yeah man I can imagine what your delts would look like if you get that back part to the same dimensions as the front.

    Keep up the good work! Btw, good looking pitbull (I like its expression), is it a pet or is it game?
  9. Board Supporter
    Frank Reynolds's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Apr 2004
    Age
    31
    Posts
    3,667
    Rep Power
    136022

    Thanks.. She is a "pet"bull..lol
  10. Registered User
    Svgeman's Avatar
    Stats
    5'10"  207 lbs.
    Join Date
    Feb 2008
    Location
    Deep South
    Posts
    134
    Rep Power
    147

    Nice guns man .
    Work on the tri's and rear delts .
    Front delts and bi's are awesome .
  11. Registered User
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Location
    Wisconsin
    Age
    29
    Posts
    1,849
    Rep Power
    2277

    Bis are ****ing awesome. Mind telling me how you lost the weight
  12. Board Supporter
    Frank Reynolds's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Apr 2004
    Age
    31
    Posts
    3,667
    Rep Power
    136022

    Quote Originally Posted by Svgeman View Post
    Nice guns man .
    Work on the tri's and rear delts .
    Front delts and bi's are awesome .
    Thanks man.. I will be working on them indeed.

    Quote Originally Posted by FlawedGrunt View Post
    Bis are ****ing awesome. Mind telling me how you lost the weight
    thanks. Basically just consistency. Sticking to my diet, cardio, etc. We have been taking fat loss VERY slowly. I have actually put on a bit of muscle, while slowly coming down in BF.
  13. Registered User
    nparisi's Avatar
    Stats
    6'2"  215 lbs.
    Join Date
    Dec 2007
    Location
    Scottsdale AZ
    Age
    28
    Posts
    670
    Rep Power
    417

    Awesome work dude...especially to work through losing gains I know how hard it was for me when I stopped lifting for like 6 months...keep it up
  14. Registered User
    leanbody's Avatar
    Stats
    6'2"  214 lbs.
    Join Date
    Jun 2008
    Location
    cali
    Age
    55
    Posts
    46
    Rep Power
    99

    Awsome work dude! Huge transformation fast! You are looking nice & lean now - vascularity in the shoulders is impressive as are the guns. For tri's I like decline skullcrushers - go heavy and to exhaustion- then follow up w/ cable work.

    All together excellent!
  15. Board Sponsor
    Board Sponsor
    Aggravated's Avatar
    Join Date
    Sep 2007
    Location
    Louisville KY
    Posts
    2,746
    Rep Power
    1499

    I think his rear delts look small due to how is is posing. He isn't pulling his shoulder all the way back. Not proper form for a side chest IMO.
  16. Registered User
    nickd's Avatar
    Join Date
    Jan 2008
    Location
    ny
    Posts
    14
    Rep Power
    88

    great progress... i agree with the tri's, crazy to think what his arms will look like with a more definited tri!
  17. Board Supporter
    Frank Reynolds's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Apr 2004
    Age
    31
    Posts
    3,667
    Rep Power
    136022

    Quote Originally Posted by Aggravated View Post
    I think his rear delts look small due to how is is posing. He isn't pulling his shoulder all the way back. Not proper form for a side chest IMO.
    That is a big part of it. Also in the most recent pic the angle kills my tris to some degree, and with the angle my rear delts are barely even visible. Both have come up a bit, and will be the focus over the coming months.

    We just bumped cals up yesterday to start adding more size, i ended up at about 178 after the holidays(low of 176) so a good 7-8lbs down from the last pics, and pretty lean. Strength steadily climbed as well..

    Thanks for the feed back.
  18. SFW
    SFW is offline
    Registered User
    SFW's Avatar
    Stats
    6'1"  208 lbs.
    Join Date
    Dec 2008
    Location
    SD, California
    Posts
    18
    Rep Power
    78

    good work man. youre looking solid. keep it up!
  19. Registered User
    TexasLifter89's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2008
    Posts
    8,239
    Rep Power
    38247

    damn good in 6 months bro! I would love to look like that at 180
    - Join Me: Tex89 M-Sten RX Log... Dicing that iron -
    http://anabolicminds.com/forum/cycle-info/222790-tex89s-msten-rx.html
  20. Board Supporter
    Frank Reynolds's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Apr 2004
    Age
    31
    Posts
    3,667
    Rep Power
    136022

    SFW- Thanks

    Tx- Thanks man...
  21. Registered User
    Hank Vangut's Avatar
    Stats
    5'10"  176 lbs.
    Join Date
    Dec 2005
    Location
    in a house
    Age
    41
    Posts
    3,735
    Rep Power
    1974

    the change from jul '07 to oct '08 is very dramatic.
    nice work in just over a year!
  22. Board Sponsor
    Board Sponsor
    Aggravated's Avatar
    Join Date
    Sep 2007
    Location
    Louisville KY
    Posts
    2,746
    Rep Power
    1499

    Quote Originally Posted by Hank Vangut View Post
    the change from jul '07 to oct '08 is very dramatic.
    nice work in just over a year!
    Definitely, keep up the good work!
  23. Registered User
    lciaccio's Avatar
    Stats
    6'3"  205 lbs.
    Join Date
    Nov 2008
    Posts
    345
    Rep Power
    243

    wow...nice improvements for 6 months!!! what kind of cardio program have u been implmenting? hiit? please share
  24. Board Supporter
    Frank Reynolds's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Apr 2004
    Age
    31
    Posts
    3,667
    Rep Power
    136022

    Hank- Thanks brotha.. I have watched your progress as well.. very nice.

    Aggravated- thanks again.

    lciaccio- Cardio was all low intensity, on my off days(4x wk).. The durration changed as i dropped down in bf%.. Like i said we took it VERY slow in order to keep putting on muscle.
  •   

      
     

Similar Forum Threads

  1. B4 & After 4 months of hard training
    By josebalius in forum Pics
    Replies: 19
    Last Post: 04-09-2009, 04:05 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in