u/stardyng

This is mainly a byproduct of me joining a gym and working out consistently 4-5 days a week after a little more than 3 years. I lean bulked and steadily gained 25 pounds, I would center my gym routine on progressive overload (do three sets of 8-12 reps and increase the weight by 5lbs whenever I could achieve 3 sets of 12 reps for that exercise with a specific weight) and utilized myfitnesspal in order to ensure that I only consume only 200-300 calories above what’s considered maintenance in regard to my daily caloric intake every day. As for protein, I make sure to consume 0.7 grams of protein for every pound I weight. So now I consume at least 122.5 grams of protein per day.

The first photo is after two months of me going to the gym and the second photo is after 3 years and 3 months of me going to the gym.

So there’s a 3 years and 1 month gap.

Gym Routine:

Chest and Triceps Day:

Incline MTS Press (machine) - 65 per side x 3 sets

Pec Fly (machine)- 160 x 3 sets

Overhead Press (cable) - 62.5 x 3 sets

Rope Pressdown (cable) - 67.5 x 3 sets

Lateral Raises (machine) - 115 x 3 sets

Shoulder Shrugs (dumbbells) - 95 x 3 sets

Standing Calf Raises (machine)- 280 x 3 sets

Leg Day A:

Romanian Deadlifts (dumbbells) - 100 per side x 3 sets

Hip Thrust (machine) - 210 per side x 3 sets

Leg Extension (machine) - 210 x 3 sets

Single Leg Press (machine) - 105 per side x 3 sets

Hip Abduction (machine) - 210 x 3 sets

Shoulder Press (machine) - 120 x 3 sets

Back and Biceps Day:

Lat Pulldown (machine) - 175 x 3 sets

T Row (machine) - 70 x 3 sets

Rear Deltoid (machine)- 160 x 3 sets

Biceps Curl (machine) - 120 x 3 sets

MTS Abdominal Crunch (machine)- 130 x 3 sets

Hanging Leg Raises - 3 sets

Cable Hammer Curl - 47.5 x 3 sets

Leg Day B:

Hack Squat (machine)- 110 per side x 3 sets

Hip Thrust (machine) - 210 per side x 3 sets

Lying Leg Curl (machine) - 125 x 3 sets

Glute Kickback (machine) - 150 x 4 sets

Hip Adduction (machine) - 225 x 3 set

When I manage 3 sets of twelve reps, I increased the weight by 5lbs

This is mainly a byproduct of me joining a gym and working out consistently 4-5 days a week after a little more than 3 years. I lean bulked and steadily gained 25 pounds, I would center my gym routine on progressive overload (do three sets of 8-12 reps and increase the weight by 5lbs whenever I could achieve 3 sets of 12 reps for that exercise with a specific weight) and utilized myfitnesspal in order to ensure that I only consume only 200-300 calories above what’s considered maintenance in regard to my daily caloric intake every day. As for protein, I make sure to consume 0.7 grams of protein for every pound I weight. So now I consume at least 122.5 grams of protein per day.

Gym Routine:

Chest and Triceps Day:

Incline MTS Press (machine) - 65 per side x 3 sets

Pec Fly (machine)- 160 x 3 sets

Overhead Press (cable) - 62.5 x 3 sets

Rope Pressdown (cable) - 67.5 x 3 sets

Lateral Raises (machine) - 115 x 3 sets

Shoulder Shrugs (dumbbells) - 95 x 3 sets

Standing Calf Raises (machine)- 280 x 3 sets

Leg Day A:

Romanian Deadlifts (dumbbells) - 100 per side x 3 sets

Hip Thrust (machine) - 210 per side x 3 sets

Leg Extension (machine) - 210 x 3 sets

Single Leg Press (machine) - 105 per side x 3 sets

Hip Abduction (machine) - 210 x 3 sets

Shoulder Press (machine) - 120 x 3 sets

Back and Biceps Day:

Lat Pulldown (machine) - 175 x 3 sets

T Row (machine) - 70 x 3 sets

Rear Deltoid (machine)- 160 x 3 sets

Biceps Curl (machine) - 120 x 3 sets

MTS Abdominal Crunch (machine)- 130 x 3 sets

Hanging Leg Raises - 3 sets

Cable Hammer Curl - 47.5 x 3 sets

Leg Day B:

Hack Squat (machine)- 110 per side x 3 sets

Hip Thrust (machine) - 210 per side x 3 sets

Lying Leg Curl (machine) - 125 x 3 sets

Glute Kickback (machine) - 150 x 4 sets

Hip Adduction (machine) - 225 x 3 set

When I manage 3 sets of twelve reps, I increased the weight by 5lbs

This is mainly a byproduct of me joining a gym and working out consistently 4-5 days a week after a little more than 3 years. I lean bulked and steadily gained 25 pounds, I would center my gym routine on progressive overload (do three sets of 8-12 reps and increase the weight by 5lbs whenever I could achieve 3 sets of 12 reps for that exercise with a specific weight) and utilized myfitnesspal in order to ensure that I only consume only 200-300 calories above what’s considered maintenance in regard to my daily caloric intake every day. As for protein, I make sure to consume 0.7 grams of protein for every pound I weight. So now I consume at least 122.5 grams of protein per day.

Gym Routine:

Chest and Triceps Day:

Incline MTS Press (machine) - 65 per side x 3 sets

Pec Fly (machine)- 160 x 3 sets

Overhead Press (cable) - 62.5 x 3 sets

Rope Pressdown (cable) - 67.5 x 3 sets

Lateral Raises (machine) - 115 x 3 sets

Shoulder Shrugs (dumbbells) - 95 x 3 sets

Standing Calf Raises (machine)- 280 x 3 sets

Leg Day A:

Romanian Deadlifts (dumbbells) - 100 per side x 3 sets

Hip Thrust (machine) - 210 per side x 3 sets

Leg Extension (machine) - 210 x 3 sets

Single Leg Press (machine) - 105 per side x 3 sets

Hip Abduction (machine) - 210 x 3 sets

Shoulder Press (machine) - 120 x 3 sets

Back and Biceps Day:

Lat Pulldown (machine) - 175 x 3 sets

T Row (machine) - 70 x 3 sets

Rear Deltoid (machine)- 160 x 3 sets

Biceps Curl (machine) - 120 x 3 sets

MTS Abdominal Crunch (machine)- 130 x 3 sets

Hanging Leg Raises - 3 sets

Cable Hammer Curl - 47.5 x 3 sets

Leg Day B:

Hack Squat (machine)- 110 per side x 3 sets

Hip Thrust (machine) - 210 per side x 3 sets

Lying Leg Curl (machine) - 125 x 3 sets

Glute Kickback (machine) - 150 x 4 sets

Hip Adduction (machine) - 225 x 3 set

When I manage 3 sets of twelve reps, I increased the weight by 5lbs

This is mainly a byproduct of me joining a gym and working out consistently 4-5 days a week after a little more than 3 years. I lean bulked and steadily gained 25 pounds, I would center my gym routine on progressive overload (do three sets of 8-12 reps and increase the weight by 5lbs whenever I could achieve 3 sets of 12 reps for that exercise with a specific weight) and utilized myfitnesspal in order to ensure that I only consume only 200-300 calories above what’s considered maintenance in regard to my daily caloric intake every day. As for protein, I make sure to consume 0.7 grams of protein for every pound I weight. So now I consume at least 122.5 grams of protein per day.

Gym Routine:

Chest and Triceps Day:

Incline MTS Press (machine) - 65 per side x 3 sets

Pec Fly (machine)- 160 x 3 sets

Overhead Press (cable) - 62.5 x 3 sets

Rope Pressdown (cable) - 67.5 x 3 sets

Lateral Raises (machine) - 115 x 3 sets

Shoulder Shrugs (dumbbells) - 95 x 3 sets

Standing Calf Raises (machine)- 280 x 3 sets

Leg Day A:

Romanian Deadlifts (dumbbells) - 100 per side x 3 sets

Hip Thrust (machine) - 210 per side x 3 sets

Leg Extension (machine) - 210 x 3 sets

Single Leg Press (machine) - 105 per side x 3 sets

Hip Abduction (machine) - 210 x 3 sets

Shoulder Press (machine) - 120 x 3 sets

Back and Biceps Day:

Lat Pulldown (machine) - 175 x 3 sets

T Row (machine) - 70 x 3 sets

Rear Deltoid (machine)- 160 x 3 sets

Biceps Curl (machine) - 120 x 3 sets

MTS Abdominal Crunch (machine)- 130 x 3 sets

Hanging Leg Raises - 3 sets

Cable Hammer Curl - 47.5 x 3 sets

Leg Day B:

Hack Squat (machine)- 110 per side x 3 sets

Hip Thrust (machine) - 210 per side x 3 sets

Lying Leg Curl (machine) - 125 x 3 sets

Glute Kickback (machine) - 150 x 4 sets

Hip Adduction (machine) - 225 x 3 set

When I manage 3 sets of twelve reps, I increased the weight by 5lbs

First pic was half a year into working out, and second one is over three years.

This is mainly a byproduct of me joining a gym and working out consistently 4-5 days a week after around 2.5 years. I lean bulked and steadily gained 25 pounds, I would center my gym routine on progressive overload (do three sets of 8-12 reps and increase the weight by 5lbs whenever I could achieve 3 sets of 12 reps for that exercise with a specific weight) and utilized myfitnesspal in order to ensure that I only consume only 200-300 calories above what’s considered maintenance in regard to my daily caloric intake every day

Gym Routine:

Chest and Triceps Day:

Incline MTS Press (machine) - 65 per side x 3 sets

Pec Fly (machine)- 160 x 3 sets

Overhead Press (cable) - 62.5 x 3 sets

Rope Pressdown (cable) - 67.5 x 3 sets

Lateral Raises (machine) - 105 x 3 sets

Shoulder Shrugs (dumbbells) - 95 x 3 sets

Standing Calf Raises (machine)- 280 x 3 sets

Leg Day A:

Romanian Deadlifts (dumbbells) - 95 per side x 3 sets

Hip Thrust (machine) - 205 per side x 3 sets

Leg Extension (machine) - 205 x 3 sets

Single Leg Press (machine) - 105 per side x 3 sets

Hip Abduction (machine) - 210 x 3 sets

Shoulder Press (machine) - 120 x 3 sets

Back and Biceps Day:

Lat Pulldown (machine) - 165 x 3 sets

T Row (machine) - 65 x 3 sets

Rear Deltoid (machine)- 160 x 3 sets

Biceps Curl (machine) - 120 x 3 sets

MTS Abdominal Crunch (machine)- 115 x 3 sets

Hanging Leg Raises - 3 sets

Hammer Curl (dumbbells)- 45 per side x 3 sets

Leg Day B:

Hack Squat (machine)- 110 per side x 3 sets

Hip Thrust (machine) - 205 per side x 3 sets

Lying Leg Curl (machine) - 120 x 3 sets

Glute Kickback (machine) - 150 x 4 sets

Hip Adduction (machine) - 210 x 3 set

When I manage 3 sets of twelve reps, I increased the weight by 5lbs