Progress shots

[rp28nct]

Hey,

I finally put together an animation depicting my progress from a weight of 142 lbs to my current weight of 168 lbs. My goal is to reach 195 lbs with the following stats:
6'3" tall, 44" chest, 16" arms, 30" waist, 24" quads, and 15" calves

Currently, I'm at:
6'3" tall, 41-1/2" chest, 14-1/2" arms, 29" waist, 21-1/2" quads and 13-1/2" calves.

I just started a bulking phase where I'm eating more and lifting heavy. Any advice on how to build quality muscle would be appreciated.

Let me know what you think about the animation.

Cheers,
Russ

[arpeejay]

Great sequence, Russ, and great progress, too. Just what we like to see!

xoxo

richard

[rp28nct]

Thanks, Richard. I'll keep you guys posted on my continuing development!

Since I had to reduce the size of the animated .gif, here are the main photos from each frame transition.

Lates,
Russ

[rp28nct]

Here's a photo from my October 2003 Update. I'll post the link to the album later.

Cheers,
Russ

[rp28nct]

Here's the link to my October progress shots. Let me know what you guys think!

October 2003 Progress

Lates,
Russ

[Bull]

Great progress! Thanks for sharing.

Wonderful post. Great progress.

-- LeatherGryphon --

[rp28nct]

Bull, thanks for the comments!

LeatherGryphon, thanks bro! The work you've done with Poser has been a real inspiration for the gym.

I feel like I'm getting more muscular just from every comment or page view... just from someone looking at my progress photos. Like every view is another strand of muscle bulging me up! That's usually what I think about immediately before a workout.

Your support and encouragement is appreciated. Keep an eye out because I'm going to be bulking up in the coming months.

Lates,
Russ

About bulking. Short of chemicals, I found during 30 years of experience that nothing works better than good workouts. i.e. (3-4 set, 6-8 reps, pyramided heavy), lift up slow come down slower, stay in control of the weights, plenty of food (lots of protein, & balance of carbs & fats), six small meals instead of 3 big ones, and plenty of rest. Stay in control of the weights. Don't try to be a marathoner. Workout hard then rest at least two maybe three full days for each muscle group, do it again. Don't hit each muscle group any more than twice a week. (if you're over 40 cut it to once a week). Stay in control of the weights. Be intense on each group but give them time to rebuild what you tore down. Oh yeah, and don't forget water, LOTS of water. Protein synthesis needs a fluid environment, those molecules have to bounce around and meet each other to connect. Without enough water it's like they're swimming around in molasses.

Great animation. I'm looking forward to the next episode.

-- LeatherGryphon --

[polomuscle]

Have you tried going 1/2 the speed on the negative part of all of your weight lifting exercises? You will gain more quality muscle in less time.

[polomuscle]

p.s. nice progress! keep doin' it, bro

[rp28nct]

LeatherGryphon, thanks for the advice, bro. My bulking phase officially started a week ago, and I'm excited to get on the scales and see how things have changed. Just based on appearance, I know that I'm getting bigger... which is what we like to hear, huh?

polodude, thanks to you, too for the cool advice and comments. I don't do negatives during my workouts. I generally work on an intensity philosophy. That doesn't mean that I allow the weights to be uncontrolled. I maintain smooth, controlled form during the entire lift.

There is one thing I noticed about my routine, though... Weeks 4, 5, and 6 of my routine are very intense, and I perform 4 to 5 sets of each exercise. During each week I get more and more tired... I'm wondering if I'm pushing things too hard and am overtraining? Any thoughts?

Thanks, again,
Russ

Not knowing exactly what you do and how you do it and all the other variables, nutrition, sleep, etc. makes it difficult to say for sure but it sure sounds like over training. You're getting the blahs just about when you should be getting pumped.

Intensly stimulate but don't destroy your muscles. The more intense the workout, the more rest you need, between workouts on that group. It's a balancing act. Learn how your body reacts and apply what you learn.

Also, "negatives" are a "positive" thing. Muscles have much more strength when stretching than when contracting. Use that strength to it's utmost. You will be unsteady at first and it will seem like you're backpedling but I think Poloman will agree that in the long run you'll love what negatives do for your control and overall strength and size. Go up sloow, come down slooooower. As an example, for curls, 3 or 4 seconds up, squeeze for a couple of seconds, then 5-6 seconds down. Limit the reps & sets for bulking.

-- LeatherGryphon --

[polomuscle]

love those negatives! grrrrrrr

[polomuscle]

leather is right, you won't be able to do a lot of reps if you do negatives. but it's better to do 10 good reps with slow, controlled negatives (don't lock out joints, don't overextend or over-stretch the end of the negative)... than to do 15 or 20 "normal" reps. you will get ripped and see more quality results.

[rp28nct]

Here's the routine that I use along with the workout schedule. The split I use is broken into 2 workouts:

Workout 1
Flat Bench Press
Incline Bench Press
Military Press
Side Lateral Raise
Preacher Curls
Standing Barbell Curls
Squat
Calf Raise
Abs (weighted crunches)

Workout 2
Lat Pulldowns
Seated Row
Shrugs
Deadlifts
Triceps Pressdown
Skullcrushers
Forearm Curls
Abs (weighted crunches)

I workout 4 days a week with the following splits between sets and reps:

Week 1 - 2 sets, 8-11 reps, 2 mins rest
Week 2 - 3 sets, 4-7 reps, 1.5 mins rest
Week 3 - Same as week 2
Week 4 - 4 sets, 8-11 reps, 1.5 mins rest
Week 5 - 5 sets, 4-7 reps, 1 mins rest
Week 6 - Same as week 5
Week 7 - Restart cycle with Week 1

Since I'm losing intensity during weeks 4, 5, and 6, I'm planning to alter my routine from 4 days a week to 3 days a week for weeks 4, 5, and 6. Just until I build up more stamina and strength to push through a 4 day / week workout during those more intense weeks.

I eat about 3000 calories a day, and take a supplement shake right after my workouts. I use N-Large 2 by Pro-Lab.

Any thoughts?

Russ

[jco2007]

Rp28nct
Your caption is no bull.

It is evident to me that you are well on your way to becoming a muscle mammoth. Keep it up, your transformation is inspiring.

[rp28nct]

Hey jc02007,

Thanks for the vote of confidence. It's encouraging to hear you guys are behind me blowing up with more and more mass! I've got a lot of room on my 6'3" tall frame.

I have some updated photos from a few days ago. Posted one to this message. If you want to see more, just ask.

Cheers,
Russ
(rp28nct)

[jco2007]

Russ
Thanks for your reply.

I think the key thing is attitude and drive, that you appear to have no lack of. No one can dispute that you are growing, I think its good that those of us that choose to say something are encouraging you in your muscle gains. We are all getting something out of it, at the very least it reinforces the belief that it is possible for it to be done.

I'm glad you were able to get something positive from what I'm saying . I'm kind of using this mutual well wishing (I hope ) to spur me on to get those final 2-3 reps on basic compound exercises which I feel I need to capitalise on, to be able to push myself further.

I 'll ask for a photo later (I'll give it some time), to see the results of the bulking phase you are going through.

Thanks for your latest post

Respect to Russ

[rp28nct]

Here's another photo from the same time the one above was taken.

Still bulking up for the summer.

Russ

[polomuscle]

someone here is, yes, slowly and steadily, getting more buff....

[rp28nct]

I'm back up to 165 lbs after dropping to around 161 lbs over the holidays. This is my 3rd week in a new workout routine that I'll change again at the end of 6 weeks. So far, it's been stimulating better response in my muscles

Check out the latest photos!

Russ

[rp28nct]

Second image

[rp28nct]

Third image...

[rp28nct]

fourth image...

[rp28nct]

Hey,

A friend is letting me borrow his webcam to see if I want it or not. So, I took some progress photos this morning. Just my arms as a start, but let me know what you think!!

Oh, I don't have internet access at home, so I can't broadcast anything over the webcam.

Russ

[Notbigenuff]

It looks like you've made some progress on the biceps, keep up the good work!

[rp28nct]

Thanks, Notbigenuff!! How big do you think they've grown? Not to the point where I can pop the seams just by flexing, but I'm getting there.

Russ

[ottomun6]

RP, you are definitely on the way. I'm impressed with the shoulder development. You are a good looking guy and being 6'3" is going to be very imposing as those muscles continue to fill out. Just keep packing away the groceries, workout like you mean it and get plenty of rest. (And be sure to keep some extra money handy for new clothes)

[Notbigenuff]

Originally Posted by rp28nct

Thanks, Notbigenuff!! How big do you think they've grown? Not to the point where I can pop the seams just by flexing, but I'm getting there.

Russ

I'm gonna guess that you've added about an inch since we last saw pics--how close am I?

[brent]

Damn your arms are swelling, the bulge of the biceps is noticeable, but your forearms are looking good too. At 6'3" you have a lot of frame to fill out, but if you keep at it, you will be there soon enough. I bet you will be very impressive filled out at 6'3! Keep up the good work, and keep putting away the groceries.

[jco2007]

RP28nct
You are taking shape!!!!

The arms are bigger and defined, and you've got the torso taper coming along nicely. Your delts mate, - I'll say it again your delts mate - are looking good. (You may have to start exiting and entering doors sideways - but that's not so bad is it?)

Let the gains continue man

[rp28nct]

Hey guys,

Thanks for the great feedback! You really think my arms look that much more swollen? I guess they could be because they were pumped up when I took those photos. Believe it or not, but my arms haven't budged from the 14-1/2" mark... that's where they're still at, although maybe the definition is coming in clearer.

Having a t-shirt on for reference probably also enhances the effects.

Ottomun6, thanks, big guy! I'll keep pounding down the food and pushing the weights to reach my goal. The bulking diet I'm on is good, but it's a bit too dependent on supplements, which I'm having a bad reaction to right now. So, I'm going to adjust and replace the supps with real food and then slowly bring the supps in. You'll be able to feel my growth through the monitor! haha.

Brent, thanks a lot! Wow! As soon as I read your comments, I started flexing my biceps and I could just feel them cresting higher.

Jc02007, appreciate the constant encouragement, bro. I'll let my landlord know that it's time he widened the doors in my apartment, haha. Otherwise, if I grow to big on the weights in the basement, I'll never be able to leave... just have to keep lifting until I'm big and strong enough to lift the place off of it's foundation.

haha, the imagination is a wonderful gift!

Lates,
Russ

[rp28nct]

Hey,

About 2 months into my bulking phase, I wanted to give you all an update on my progress. The photos are from my workout journal video, that I use to document my progress and practice my posing routine. Since last Spring, I'm 18 lbs heavier, and still defined and ripped! Here is my progress:

Then ---------------> Now
163 lbs ------------> 181 lbs
Chest 41-1/2" ---> 42-1/2"
Arms 14-1/2" ----> 15" (cold)
Waist 29" --------> 29-3/4"
Quads 21-1/2" --> 22-1/2"
Calves 13-1/2" --> 14"

Steadily progressing towards my goal of 200 lbs! Plans are to continue bulking through early Spring, and rip up further for competition in August. The clean bulk I'm on is really helping me grow more muscular, but maintain my definition so the cut for competition will be easier.

If anyone wants to cam with me, just look me up on Yahoo Messenger. S/N is rp25nct.

Lates,
Russ

[CanadianGordon]

Good job man, but gotta get the camera in closer!

[Marco_ukmus]

Well done Russ mate! keep going! Your looking great! You'll get to 200 and more in no time!

I agree though with Gordon, some up close shots would be nice :0)

Marc

[jco2007]

Hi Russ
Thanks for the update, your gaining nicely and keeping it tight around the abs - that's pretty good. Keep your focus and you'll cruise to 200lbs.

Well done mate.

[rp28nct]

Originally Posted by CanadianGordon

Good job man, but gotta get the camera in closer!

Yeah, the camera is always an issue for me because I don't have anyone to take pictures for me. It'd be nice to zoom in on specific muscle groups while I'm posing and flexing... any volunteers to work the camera?

Originally Posted by Marco_ukmus

Well done Russ mate! keep going! Your looking great! You'll get to 200 and more in no time!

I agree though with Gordon, some up close shots would be nice :0)

Marc

Alright! Coming from you, that's great encouragement! I saw your most recent posts, and you're getting pretty huge and thick, too! But, most of all, I can see your abs popping out! Great work... very inspirational!

The still images are from one of my video clips that I'm still trying to figure out how to upload.

Originally Posted by jc2007

Hi Russ
Thanks for the update, your gaining nicely and keeping it tight around the abs - that's pretty good. Keep your focus and you'll cruise to 200lbs.

Well done mate.

It's a lot of hard work to "cruise" to 200 lbs, but I'm giving it all I have. It's addictive... the more muscle I build, the more I want!

Will try to keep you guys posted more frequently, and will take some closer snapshots. If anyone has a way of hosting my videos, let me know.

Russ

[CanadianGordon]

Wish I lived near you Russ, I'd love to help take those shots!


I have a friend of mine take the pictures for me (he's gay too, so it helps)
Of course it's hard taking the pictures sometimes, when one gets, a little turned on by your own body. lol.
You're looking good man...
As for the hosting of the video.. Hmm.. Why not see if you could get it hosted here? Or on that site that's so popular...
G.

[rp28nct]

Been out of touch, again, but still growing and ready to prove it. Here are some new photos. Let me know what you think about my gains.

http://photos.yahoo.com/rp25nct

A friend has posted my video clips of recent progress on his Youtube account. Check them out: http://www.youtube.com/profile?user=man4muscles27