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  1. #1
    gregnb is offline New Member
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    Progress update.. 3 something years later

    First picture is one i posted on this forum few years back, the others are close in time.. the last two pictures being recent... Going to get a pic of the wheels later tonight so please no replying about that i already know.. running late to class
    Attached Thumbnails Attached Thumbnails Progress update.. 3 something years later-progress.jpg   Progress update.. 3 something years later-1.jpg   Progress update.. 3 something years later-2.jpg   Progress update.. 3 something years later-lats.jpg  

  2. #2
    seanw's Avatar
    seanw is offline Banned
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    Wow !!! Good for you Bro, thats a great transformation

  3. #3
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    the_rebirth is offline Member
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    awesome transformation!

  4. #4
    SwoleCat is offline AR Hall of Fame
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    Nice job!

    Where's the legs?

    J/K.

    ~SC~

  5. #5
    co2boi's Avatar
    co2boi is offline Anabolic Member
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    Right on, good work bro.

  6. #6
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    great work bro

  7. #7
    Hot-Rox's Avatar
    Hot-Rox is offline Senior Member
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    It goes to show what a balanced diet and hard work in the gym can do. Good job. Keep us posted.

  8. #8
    bigcut77's Avatar
    bigcut77 is offline Associate Member
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    Great job. Should be shown to all just starting to work out as a testament to what hard work and dedication can achieve. It also shows that results do not just happen overnight. Good job

  9. #9
    BiggerBri2002's Avatar
    BiggerBri2002 is offline Senior Member
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    Great job....looking awesome....keep it Up!

  10. #10
    gregnb is offline New Member
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    just took a pic of the legs without any pump or anything

    oh forgot to post the stats:

    6'0
    233 lbs

    Weight hasn't changed much over the years but i guess body comp has..
    Attached Thumbnails Attached Thumbnails Progress update.. 3 something years later-legs.jpg  
    Last edited by gregnb; 01-25-2005 at 11:31 AM.

  11. #11
    Tnoel is offline New Member
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    Nice progress.

  12. #12
    Hed
    Hed is offline Senior Member
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    Beefy legs champ, nice work! Keep it up!


    BTW, nice dorm room. I remember those kinda beds from two years ago lol..........

  13. #13
    slizzut's Avatar
    slizzut is offline Senior Member
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    Great job bro! Keep it up man its all paying off

  14. #14
    ReX357's Avatar
    ReX357 is offline "Toughest & Best Looking Guy Around Here"
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    Great progress continue workint out!

  15. #15
    BeerBaron's Avatar
    BeerBaron is offline Senior Member
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    congrats on the weight loss, you look like a different person. I would work on your arms a little more, and you will have a pretty solid build.

  16. #16
    gregnb is offline New Member
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    Yeah, everything needs improvement.. arms most def. in need first though. I never used to have an 'arm day' or do really any exercises for them up until a few months ago. Just stuck with a basic 3 day compound split.. So i'm going to have to see how they respond..


    Here's my diet/training.. if anyone could throw in any worthwhile tips i'd appreciate it

    Diet ( in college):

    Meal #1

    25 slices of turkey from the deli bar
    Salad with some ranch dressing (need some sort of fat)

    Meal #2

    3 chicken breasts (if chicken is served that day) if not
    30+ slices of turkey
    2 Salads with ranch dressing
    2 tablespoons of flaxseed oil

    Meal #3 (before the gym)

    3 tablespoons of natural pb
    1 whey protein mix (30 grams of protein)


    Meal #4 (after working out)

    60 grams of dextrose/malto creatine mix
    30 grams of protein in form of whey

    About an hour or so after that

    Meal #5

    Pasta with no sauce (can't stand the rice they have here anymore)
    Turkey slices (30+) or chicken if it's served that day

    Meal #6

    This I take when I'm not deadbeat tired from all my engr classes

    1 whey protein shake
    2 tablespoons of flax


    Workout:
    -------

    Mon: chest

    4 sets of flat bench
    4 sets of incline
    4 sets of db flies
    4 sets of cable flies

    Tues: Back

    4 sets of deadlifts
    4 sets of db rows
    4 sets of seated cable rows
    4 sets of one handed cable rows

    Wed: off

    Thurs: Shoulders/Tri's/Bi's

    4 sets of DB shoulder presses
    4 sets of lateral raises
    4 sets of close grip bench
    4 sets of skull crushers
    4 sets of seated db curls
    4 sets of hammer curls

    whatever energy i have left i do 1-2 sets of cable stuff for tri's / bi's

    Friday: Legs/Abs

    5 sets of squats
    5 sets of leg extensions
    5 sets of one legged lying curls
    5 sets of seated ab curl machine


    that's pretty much it.. don't take in a lot of carbs really except for post workout
    Last edited by gregnb; 01-25-2005 at 04:16 PM.

  17. #17
    Hed
    Hed is offline Senior Member
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    Heres a suggestion. IM in college too right now, and i think the reason you need arm/shoulder work is becaue you jammed all that into one day. My workout is a 4 day cycle (3 on, one off). Day 1 i do chest back, day 2 i do bis/tris/forearms, day 3 i do shoulders and legs. It works extremely well for me. I do about 8-10 exercises per day, for a different muscle in each group (for example, ill do 4 bicep exercises, but i do 2 for biceps and 2 for brachs). Day 4 i take off.

    Good luck man, train hard!

  18. #18
    9000rpm's Avatar
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    Great job! I love to see people that have made such a great transformation. Kinda makes me proud of them and I dont even know them.

    Keep up the good work!

  19. #19
    Natural1's Avatar
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    keep it up

  20. #20
    swiss chick's Avatar
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    mhhhh well thats a pretty sight.....lol Keep it up and ill agree with bigcut 77 , it doesent happen overnight... Great job !!!

  21. #21
    *Narkissos*'s Avatar
    *Narkissos* is offline Anabolic Member
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    Looking good ..one college bro to another

  22. #22
    Dude-Man's Avatar
    Dude-Man is offline Anabolic Member
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    i'd suggest some pulldowns and heavy shrugs. It might just be your posing or the camera, but it looks like your upper back is lagging behind your lower back a ton.

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