Before and After Pictures! Bust Them Up!!!

You dont need heavy weights. Do you have a trainer ? A good trainer who can help you with your diet as well is very good to have. I have an excellent trainer w lots of experience and I have more muscle mass on my chest shoulders now at 45 than Ive ever had before.

I'm doing dumbell presses on the ball w 40 #, going uo to 50# soon but I started at 20#

My shoulder workout is all dumbells, I stand on the balance disc and do a giant set, alternating to force myself to balance. Ive been doing this for about 2 months and my shoulder are huge now. At the same time I throw in curls, kickbacks, forearms etc

15#
10 shoulder press
10 arnold press
10#
10 side laterals
10 front raise
5#
10 scaptures
10 punches

 

Isn't that amazing. I believe that bodybuilding is as close as you can get to an actual Fountain of Youth.

Good advice again William And thanks for posting your shoulder workout.

We do have a good trainer at my gym (my wife has used him before), and I think talking to an expert should be my next move. I've got a old college roommate who became a exercise physical therapist. I think this is a good reason, to call him up, and make an appointment. (I'm a typical guy, takes me forever to admit I need help, and call in a professional)

While surfing, I was pounded into a hard bottom in water too shallow for such big waves. Hit full force on my right deltoid, and for two weeks couldn't move my right arm. All the feeling came back and there is zero pain, but its been a weak link every time I try to increase my workout weights on arms or chest.

I'm going to have to use really light weights and do a lot of reps. Its soooo slow and time consuming.... just a pain in the butt. And it feels like you're getting nothing done...but I need to do the re-hab.

My primary cadio exercise (the bike) puts a lot of pressure on my shoulder, and I've been holding up fine. But in the past I've pushed my shoulder re-hab too heavy and it knocks out my shoulder for a month.... which adds a lot of pain and discomfort to my bike riding

I had always thought I should finish my diet and then re-hab my shoulder. But with another 6 months to go... I'm thinking its time to start doing both... but do it the right way, with expert advice and lots of patients.

 

First night back at the gym for me last night. I finished up at the end of April this year and was going to do other things for exercise but as often happens I didn't manage to keep the focus and for the last few months I have done no exercise routine at all.

Last night I was stright back into it, I still have my note book from my personal trainer and I started back at day one. I am suprised how little fitness I have lost but I am also suprised how much muscle mass I have lost. I am currently 75kg-165 pounds, at my lightest while training I was 74kg-163 pounds and at my heaviest (when I started at the gym last year) I was 81kg-178 pounds. My goal is to stay around the same weight but loose body fat and improve muscle tone.

I took some photos last night for reference so I can monitor the gains.

Sorting out my diet will be part of the challenge for me also, I need to eat more regularly.

 

That's incredible.

Do you do 10>10>10 all as one set? Meaning going directly into the next excercise? Or do you break it up?

What's a scapture?


That's great James!

 

Yes, its a super monster set the full thing is 10 reps of the following with no break

25#
bicep curls
shrugs
15#
shoulder press
arnold press
tricep kickbacks
10#
lateral raises
front raises
forearm curls
8#
forearm excercise
5#
scaptures
punching

Scapture puts mass on your shoulder & works rotator cuff as well

You stand w dumbells low together in front and raise them straight arm, as you raise you make a V shape and repeat. Its a low weight excercise

 

Well, by getting below 210, I celebrated by having a weekend of bad eating habbits. So sunday and monday I worked extremely hard, and did 2x cardio sessions (running and Kenpo x) ... and eating just a little today. My chest-shoulder-tricep exercise is kicking my arse... I just don't have the energy to do as many reps... definitely have the strength. This is the first time I've experienced the connection between food intake and my ability to work out. Yikes! (5 lbs + re-dropped in 2 days).

Hopefully it pays off... but yeesh, I'm spent, and hungry (but my stomach doesn't feel it)!

 

So I can put my size/loss in perspective; what is everyone's height? I was over 260 at 5'8" with a waist of 46...goal is 170-175 and a waist of 32-34....Now at about 235 and 40-42 depending on the pants waist...not posting pics until I break 200...I do have a before pic I will post, when I post the after...

 

I'm 5'10, I went from 220+ & 46 waist to 205 and 38 waist, I put on a lot of lean muscle mass which is why my waist went down so much for such a small drop in weight

Shooting for 32-34 would make me very happy

 

Thank you. I will have to try the scaptures now. I've always worked my shoulders but still feel they're lacking a bit.

'Tis the season to eat crap! lol You earned it.

To answer Fish's question, I'm 5'10" 155-160, 30 waist. I do have some fat to lose, and just upped my cardio last week.

 

I waited until I had dropped 40 lbs before I posted my first set. I know I wanted it visible that you are no longer the same slob. My before picture is actually 10 lbs less than what my max. was the summer before.

I am 6'2" and started with a snug loose fit 42" waist. I'm down to a loose 34" relaxed fit waist. I started @ 284, and am down to 210 lbs. I started losing the weight around Feb. 1 of this year.

 

Thanks guys...this is exactly the info I needed...again, it gives me the inspiration, to keep going....one thing I have noticed is that my thighs and hips are losing inches faster than my waist...the good news is legs are starting to cut and look ripped. bad news is that my stomach still is more of a keg than a 6 pack...but I have only been doing this since the beginning of Sept...I have noticed more muscle showing up...need to hit it hard today in the gym, knowing my caloric intake will increase starting tomorrow.

 

Fat comes off where it wants to ~first~ You have no control... its genetics.

It doesn't matter if you do 1000 sit ups a week. Eventually, it all sheds off. Currently, my thighs, belly, and lower back pack the most. My arms are thinning out, my chest is actually getting bigger, and my calves are rock solid.

 

Yep... the fat comes off my back and face 1st, then my legs and arms next.
My stomach is the last thing to lose weight. Which sucks because its the 1st place you want it off.

Until all the fat is off of my face, back, legs, butt, arms, shoulders, and chest.... my waistline stays the same. Near the end...it actually gets bigger right before it gets smaller, as the fat changes shape thins-out and settles down lower right where your belt-line is. But after a long time of making no progress on the stomach... it happens fast when you get down near the end of your bodies fat reserves.

 

Good inspiration and results from everyone here. I can't believe I haven't seen this part of Fchat before. After a long lay off for kids and biz.......I'm back at it. I'm currently 5'7" and 164lbs. Have had a lot of experience in the past with exercise......"natural" bodybuilding specifically. I'm going to hold myself accountable to all here as I trudge my way back to 5 yr ago form. A solid 160lbs is my goal.

On a side note, has anyone tried kettlebell workouts? I just ordered a set and will give it a whirl along with hitting the P90X hard.

Pic is the "5yr ago form".
Image Unavailable, Please Login

 

That's incredible Kuzi. Great inspiration for all of us right here. Good luck on your goals.

 

incredible physique man, although i would rather see you in a pair of board shorts!

 

Thanks.....and yeah me too Todd. But it wasn't allowed.

So "kettlebells" anyone??

 

+1

haven't used the kettlebells personally but I know a few guys who swear by them.

 

wow Kuzi, your arms and chest, and shoulders are huge!

At least its a more discrete pose LOL

I haven't used kettlebells... but, I'm sure they work pretty good... the closest I use is a tied up 40 lb bag of salt that is tied up for a few exercises.

 

Now to get rid of this pesky fat... I think I'm starting to actually look ripped now
Image Unavailable, Please Login

 

Kettlebells are awesome but I don't understand the hype behind them. I personally use them for swings and goblet squats.

Ian, your progress is crazy. You look ripped but it's the overhead lighting

 

William, I did my own version of your set and my shoulders feel huge 2 days later. I didn't do the super set, just my own mini version.

 

Looking good Isaac! From your previous posts/pics, you've done a phenomenal job. I'd agree with Cameron........lose the overhead lighting.......and get a tan man!

Well I'm not into the hype, but I am a believer in muscle confusion. And kettlebells seem like a good adjunct to regular lifting.

Todd (Coledoggy).....amazing with your schedule you're able to stay ripped up like that. From the looks of it, both you and your wife are into some heavy duty fitness. Awesome!

 

Tan's just don't work on me. I'm a fairly fair skinned individual. My skin just gets coarse, a little darker, and freckled.

 

There are some good tanning, moisturizing body lotions out there. Over the course of a few applications they can give you a "slight" glow.........so you don't look so washed out. For picture purposes of course.