9 month progress

**Big Poppa Pump** · 05-22-2005, 07:55 PM

The pic on the left is me from 5/22/05, and the one on the right is from sometime in August of 2004, so around 9 months. Diet has been very strict, and cut routine down from 5 days a week, to 3 days a week. Also in the more recent picture, I am completely cold and unpumped, the older pic was taken right after a chest workout. I weigh almost the same, about 5 lbs heavier now, just alot less water and/or fat now. What you think?

**packman** · 05-22-2005, 08:04 PM

You look good man! I was just curious if you were on anything and what it was? Keep up the good work.

**Big Poppa Pump** · 05-22-2005, 08:16 PM

Originally Posted by packman

You look good man! I was just curious if you were on anything and what it was? Keep up the good work.

Not on anything except 8 weeks of creatine which i stopped 2 weeks ago. Thanks for the compliment though.

**lucabratzi** · 05-22-2005, 08:48 PM

shoulders look bigger, and u do look more cut. lookin good overall. any other pics?

**kloter1** · 05-22-2005, 09:01 PM

i see your shoulders have gotten bigger. more vascularity in your arms. youve got good mass in your chest. good work

**Big Poppa Pump** · 05-22-2005, 09:02 PM

Originally Posted by lucabratzi

shoulders look bigger, and u do look more cut. lookin good overall. any other pics?

I'll try to shoot some more tomorow or within next few days

**ReX357** · 05-22-2005, 09:08 PM

Good work bro!

Your progress shows dedication... Keep going at it!

**ReX357** · 05-22-2005, 09:09 PM

Originally Posted by lucabratzi

shoulders look bigger, and u do look more cut. lookin good overall. any other pics?

Yeah... Legs and back please!!!

**cdogge** · 05-22-2005, 09:52 PM

yeah bro..you look a lot more "hard" i guess that word will work...anyway what does your chest routine look like?

**Big Poppa Pump** · 05-22-2005, 10:08 PM

Here's the back and legs as promised. I just spent the last half hour taking pictures of mysel with a tripod, hoping my roomates wouldn't walk in, haha.

**juice4life** · 05-22-2005, 10:12 PM

Looking awesome man...

Your calves look awesome

**Big Poppa Pump** · 05-22-2005, 10:20 PM

Originally Posted by cdogge

yeah bro..you look a lot more "hard" i guess that word will work...anyway what does your chest routine look like?

Chest routine is pretty simple, I cut it down alot and have gone up alot in strength. Guess the saying "less is more" is actually true. I used to work it twice a week and do around 20 sets each time. Now I work it once a week, and do 13-15 sets. Usually something like this:

Flat bench: warmup, 10, 8, 6, 4, burnout with warmup weight
Incline Dumbell: 10, 8, 6, 4
Flies or peck deck: 12, 10, 8, 6

I'm very strict with making sure i go to failure on every single set. I make sure my partner has to lift the last rep off my chest.

**little men** · 05-22-2005, 10:21 PM

look really good keep up the good work

**ReX357** · 05-22-2005, 10:37 PM

I'd work on back width, other than that good job

**Big Poppa Pump** · 05-22-2005, 10:42 PM

Originally Posted by ReX357

I'd work on back width, other than that good job

I've thought the same thing about back...What would you reccommend for that, I've been doing 50 pullups before every back workout, and going heavy and strict on dumbell rows. Also go hard with lat pulldowns. Any other advice or just keep working at it?

**ReX357** · 05-22-2005, 11:49 PM

Do you deadlift?

**thickmass** · 05-23-2005, 06:53 AM

You never cease to make good gains there mate.

I agree, back thickness should be a priority. Legs are great, upper bod is proportionate.

**Mighty Joe** · 05-23-2005, 07:09 AM

Nice work bro......keep it up!

**DOUGTM1SS** · 05-23-2005, 08:15 AM

Back width and thickness definitely, but then I hope you realize that if you bring those area's up the rest must follow too, try deadlifts for thickness and overall mass, bent-over barbell rows wide grip, weighted pullups with a wide grip, basically just go wide and use you imagination, when your working your back variety is the key

**HeavyHitter** · 05-23-2005, 10:59 AM

Originally Posted by Big Poppa Pump

Here's the back and legs as promised. I just spent the last half hour taking pictures of mysel with a tripod, hoping my roomates wouldn't walk in, haha.

Nice work bro!! you look fckin ripped. I wish i had legs like that!!

**Jantzen4k** · 05-23-2005, 11:26 AM

damm bro.

your arms& traps look bigger, chest fuller and shoulders wider.

gotta do deadlifts

**powerbodybuilder** · 05-23-2005, 01:31 PM

looking ripped.

**Big Poppa Pump** · 05-23-2005, 01:57 PM

thanks for all the advice and compliments

**Card_Hock** · 05-23-2005, 03:06 PM

ur look'n ripped Big Poppa ...can we see a your diet ?

**Big Poppa Pump** · 05-23-2005, 03:28 PM

Originally Posted by Card_Hock

ur look'n ripped Big Poppa ...can we see a your diet ?

usually something like this:

Meal 1: 6 egg whites/1 yolk, cup of oatmeal
Meal 2: Protein bar/shake
Meal 3: Turkey/grilled chicken/veggie burger sandwich on wheat
Meal 4: Can of tuna/salmon
Meal 5: Protein bar/shake
Meal 6: grilled chicken/ground beef/steak, potato, broccoli, wheat bread
Before bed: Protein bar/shake or 6 egg whites/1 yolk and cup of oatmeal

In between meals I'm snacking on natural PB and carrot sticks. Every Thursday I get 3 spicy chicken burritos from taco bell for dinner. I think one of the most helful things I did was completely cut out all dairy. My meals are all pretty much interchangeable, the only constant is the eggs and oatmeal everyday for breakfast, protein bar/shake PWO, and thursday cheat at Taco Bell, oh, and I get sushi for lunch every Saturday.

**511220** · 05-23-2005, 03:36 PM

Nobody mentioned the abs! That looks to be the biggest improvement IMO.

Nice work all around,

511220

**Ntpadude** · 05-23-2005, 03:40 PM

Originally Posted by 511220

Nobody mentioned the abs! That looks to be the biggest improvement IMO.

Nice work all around,

511220

Probably because the definition is in the obliques... its not quite a 6 pack in the abs yet. You can get definition in the obliques at 13% body fat... you have to be under 9% to get any in the abs in the dead center surrounding the belly button.

BG · 05-24-2005, 11:51 AM

Good job bro,envous of those calves, whats the recipe, work on the back some,but all in all great job!!!!NY

**DooDoo** · 05-24-2005, 01:34 PM

lookin great bro,are u thing about using gear?u have a great foundation

**Dally** · 05-24-2005, 01:50 PM

good for you man. You've improved!

I WISH I had those calves?

what do ya do for em? what sets scheme and frequency? were they always big? did you have problems with em?/I do.

you nipples look bigger too though,hehe gotta be the pic or they are just cold in the other older pic...you big nipple bastard you!

**lucabratzi** · 05-24-2005, 01:54 PM

to be honest i think u need to target the outside of ur cavles more. and like everyone else said ur back needs more work. but overall u've made noticable improvents.. keep it up.

**Big Poppa Pump** · 05-25-2005, 11:51 AM

Originally Posted by Dally

good for you man. You've improved!

I WISH I had those calves?

what do ya do for em? what sets scheme and frequency? were they always big? did you have problems with em?/I do.

you nipples look bigger too though,hehe gotta be the pic or they are just cold in the other older pic...you big nipple bastard you!

To be honest, i think the calves are mostly genetic, I only train them once a week. I just do standing calve raises as heavy as I can possibly go with good form and really squeezing at the top. Do 5 sets: 20, 15, 12, 10, 8.

And, I know my nipples are huge, always been kinda self conscious about that..so thanks for pointing them out, haha.

DooDoo, I'm all natural, never used anything other than andro a few times. Was planning on doing a var only cycle however starting around august 1st. (I know I'll get bashed for saying that)

**Dave321** · 05-25-2005, 11:55 AM

Wow, looking solid! Great for being all natural!

**SwoleCat** · 05-25-2005, 12:16 PM

Good job!!!!!

~SC~

**co2boi** · 05-25-2005, 12:23 PM

Good job bro, great progress. Same opinion on everyone else in regards to the back. Calves and pecs definitely kick ass

**the hulkster** · 05-25-2005, 12:25 PM

good deal man, what are your stats.

**tt2323** · 05-25-2005, 10:52 PM

for some width try to do some wide grip pullups focusing on basically the reverse of a dumbell shoulder press making sure you pull elbows into your sides its hard to describe but it helped me. its easy to rotate your cuffs as you pull up. focus on your wings

**Jase** · 05-26-2005, 12:43 AM

Well done you should be proud of your self, legs/calves are top notch

Godspeed

***Narkissos*** · 05-26-2005, 09:09 PM

Originally Posted by DOUGTM1SS

Back width and thickness definitely, but then I hope you realize that if you bring those area's up the rest must follow too, try deadlifts for thickness and overall mass, bent-over barbell rows wide grip, weighted pullups with a wide grip, basically just go wide and use you imagination, when your working your back variety is the key

Ditto

Great improvements tho bro