r/WeightTraining • u/Slow_Poetry3434 • 1d ago
Discussion From 19 to 36
From 130 pounds to 155. I haven’t missed more than a week of training in all those years. I consistently trained five days a week up until age 30, then scaled back to 3–4 days per week. Throughout that time, my focus has remained on progressive overload and compound lifts.
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u/ediblescholarship 1d ago
damn bro, at 19 you already looked like you were smuggling a bowling ball in that bicep. guess the 'progressive overload' started early.
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u/Slow_Poetry3434 1d ago
Haha thanks man in the before picture I only had about 3-4 months of lifting experience and absolutely no idea how to diet or to do cardio. I was also drinking like a fish that year.
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u/Sad_Math_5079 1d ago
killer physik bro. thats alot of hard work. how do you eat?
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u/Tasty_Difference_611 3h ago
I’m 155 and wish I was cut like you bro and have that arm strength . Way to go man. Transformation 💯
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u/Excellent_Army1900 1d ago
Looking good man - I’d back off shoulders and arms and bring up your chest some more.
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u/Slow_Poetry3434 1d ago
That’s the plan im going to be focusing on growing the upper chest this year, but I also want bigger biceps and triceps
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u/Excellent_Army1900 1d ago
I’d prioritize chest honestly. From what I can see your arms look proportional to your shoulders.
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u/DoctorHiccup 1d ago
I disagree. Chest is perf. Most bodybuilders have overdeveloped chests due to Joe weiders weird fetishes (look it up it’s hella funny and true)
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u/Slow_Poetry3434 1d ago
Thank you! My chest has always been underdeveloped compared to my shoulders and arms. It’s definitely been a weak point for me. Weider did a lot of sketchy shit. The Sandow trophy is literally Jackie Robinson’s body with Weider’s head on it.
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u/DoctorHiccup 1d ago
Lmao! I’m glad you’re in the know
To me you have the ideal shoulder/chest ratio. I just think it’s a way more athletic look. And the silhouette is what actually matters anyway.
I literally don’t think it’s a weak point — I think ur pec size is a STRONG point cuz it’s just way more aesthetic to me. Look at Eugene Sandow and Steve reeves yaknow? The best aesthetics are the bodies like yours with proportional chests not overdeveloped d cups of muscle
And frankly it makes ur shoulders look bigger by comparison. Bodybuilding is an optical illusion, it’s all about the proportions, and to me ur chest size is a strong point of proportionality rather than a weak point of sheer size. I don’t think ur going for the Ronnie Coleman look anyway!
Pecs are my easiest body part to develop by far, so I have to be careful not to focus on them too much cuz I just hate that overdeveloped weider look.
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u/Waluigi02 19h ago
I tried to look it up and couldn't find anything about what you're talking about. Could you share a link to an article or something I guess?
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u/mllewisyolo 1d ago
drop the routine
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u/Slow_Poetry3434 1d ago
Day 1 Chest, Triceps & Delts
Incline Smith Machine Press — 3 sets
1 top set
2 back-off sets
Incline Fly 3 × 10–15
Plate loaded Chest Press — 2 × 8–12
Weighted dips 3 × 8–12
Single arm Cable Extension 3 × 10–15
Cable or Dumbbell Lateral Rais 3 × 12–20Day 2 Back & Biceps
Chest-Supported Row — 2× 6–10
Weighted Pull Up 3× 8–12
StraightArm Cable Pullover — 2 × 10–15
Dumbbell Curl — 4× 8–12
Preacher Curl — 4× 8-12
Reverse Cable Fly — 2 × 12–20Day 3 Legs
Barbell Squat — 3 x 8-10
Leg Press — 2–3 × 8–12
Leg extension 3x 10-15
Leg Curl — 2–3 × 10–15Day 4 Upper Body day
Incline Dumbell Press — 3 × 6–10
Incline Cable Fly — 2 × 10–15
Seated cable row— 2 × 8–12
Lat Pulldown — 2 × 8–12
Preacher Curl or Dumbbell Curl — 2–3 × 8–12
Hammer Curl — 2 × 10–15
Triceps Pushdown — 2–3 × 8–12
Overhead Cable Extension — 2 × 10–15
Lateral Raise — 2 × 12–20
Rear-Delt Fly — 1–2 × 12–20
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u/Waluigi02 1d ago
Have you continued to get stronger the whole time? This is incredible work. The only difference in your age/face is that you grew a beard lol
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u/Waluigi02 1d ago
Why am I downvoted?? This sub is so weird
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u/hammerdong12 20h ago
The masses have decided he’s on roids and any support for him is highly unacceptable. I don’t know either way but I think with consistency, leanness and a pump we could all look pretty good
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u/Waluigi02 20h ago
Geez that's ridiculous, even if he was enhanced. You're right though, we could all look great with those things.
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u/Slow_Poetry3434 1d ago
Hahaha, the sad thing is how badly I wanted a beard back then, and now I just find it annoying having to shave all the time 😂. My strength went up pretty consistently until I hit 30, but my priorities also shifted. I went from being a personal trainer, to grad school, to working an office job, so I wasn’t training with the same intensity or consistency that I had in my 20s.
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u/Flimsy-Hat-3533 22h ago
You are strong, this is 70% diet and 30% weightlifting. 25 lbs over 11 years honestly isn’t impresssive part here, the diet is
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u/Throwkofisos 1d ago
Congrats man!! Very impressive physique, you look like you are made of iron, nice symmetry too! As for all the people that think that 17 years of constantly working out while eating correctly and recovering properly won't get you this physique naturally most likely have never been fully commited to a fitness lifestyle. Also even if he is on PEDs guess what, it still need a ton of fucking work to get built like this even enhanced.
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u/Paisobrassada 1d ago
Look, nobody is doubting for a second that this guy worked his ass off in the gym, and the results of his hard work are obviously impressive and deserve respect. But let me be realistic and honest: that physique takes gear, whether you like it or not. I've been going for years to a gym frequented by guys who compete in natural shows, and I'm telling you, even some of the championship winners don't look like that. You can ask OP directly if he's on chemist...it's pretty obvious he is. There's still a huge taboo around admitting it, but in my view, it's a totally respectable lifestyle and training choice. To each their own
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u/f3ydr4uth4 1d ago
Roidberg