My four-year transformation - 4 weeks before the photo session (powerlifting/bodybuilding)
- Thread starter chopper1690
- Start date
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- Tags
- natural bodybuilding
@chopper1690 Of cours of course, the difference in maintenance level is what is nuts.
@chopper1690 Wow excellent improvements!!
May I ask, how did you break up your cardio during a cut? How did you balance doing cardio and weight training?
When you were eating more how much cardio did you do?
Your calories seem high for someone your size but doing cardio may off set this.
May I ask, how did you break up your cardio during a cut? How did you balance doing cardio and weight training?
When you were eating more how much cardio did you do?
Your calories seem high for someone your size but doing cardio may off set this.
chopper1690
New member
@chopper1690 That makes sense. I like eating. Maybe I’ll try something like that for my next cut.
It’s hard finding a balance.
It’s hard finding a balance.
@chopper1690 Great transformation, you look great man
lightofthegoding
New member
@chopper1690 Late to the party but great progress man!
@chopper1690 It's really nice to see someone on the older side post their progress. You started at 27?
Did you have prior training?
Did you do cardio all throughout the four years?
Did you have prior training?
Did you do cardio all throughout the four years?
@chopper1690 Nice man, in currently doing 531 BBB as well. Are you saying that you did 531 BBB and then the Bodybuilding accessories after?
@chopper1690 Oh what dedication can do .. Good shit
helpmeplease26
New member
@chopper1690 Inspiring stuff man happy 4 u
chopper1690
New member
@dawn16 Some of my 3 weeks cycles
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Bench press day
Bench Press 3/5/1
Bench Press 5x5 (80 %)
Weighted dips 4x8
One arm barbell row 5x8
Lat pulldown wide grip 4x12
Incline biceps curls 3x12 / Dirty 30's 3x30
Cable pec flys 3x12 / Cable rear delts flys 3x12
Cable lateral lateral raises 3x12
Deadlift day
Deadlift 3/5/1
Deadlift 5x3 (90 %) / 5x5 (80 %) / 5x3 (90 %)
RDLs 4x10
Hamstring curls 4x12
Horizontal leg press medium stance 5x12
Barbell shrugs 3 MAX
OHP Day
OHP 3/5/1
Paused bench press 5x10 65/70/75 %
Weighted pull ups 5x5
Db seal rows 4x12
Triceps pushdown straight bar 3x12
Single arm cable pushdown 3x25
Db hammer curls 4x10
Db pec flys 3x12 / Chest supported rear delts 3x12
Db lateral raises 3x12
SQ Day
Low bar squat 3/5/1
Low bar squat 5x3 (90 %) / 5x5 (80 %) / 5x3 (90 %)
SSB good mornings 4x10
Pull through wide stance 4x12
Incline leg press wide stance 5x10
Db shrugs 3 MAX
Incline bench press day
Incline bench press 3/5/1
Incline hammer chest press 5x10
Hammer rows 5x10
Lat pulldown V-Grip 4x10
Ez bar biceps curls 3x12 / Ez bar skull crushers 3x12
Pec dec flys 3x12 / Pec dec rear delts 3x12
Cable front delts 3x12
Lean away 15/12/10
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BP Day
Bench press - 3/5/1
Incline db chest press - 5x12
Yates rows wide grip - 5x8
Kroc rows - 3x20-25
Hammer grip pull ups - 4 MAX
Ez bar spider curls - 3x12 -> Cable biceps curls - 2 max
Ez bar triceps skull crushers 3x12 -> banded triceps pushdown 2x50
Crucifix lateral raises - 3x12
Db incline pec flys - 3x15 + Facepulls - 3x15
Deadlift Day
Deadlift sumo - 3/5/1
Deadlift sumo touch and go - 5x8
Hip-Thrust /w band on kness - 4x12
Hamstring curls - 3x12
Ab wheel - 4 MAX
OHP Day
Seated OHP - 3/5/1
Db chest press - 5x10
Barbell seal rows wide grip - 5x10
Meadows rows - 3x12
Lat pulldown reverse grip - 4x10
Db biceps hammer curls - 3x12 -> Incline db biceps curls - 2 MAX
Db triceps extension - 3x12 -> Rope triceps pushdowns - 2 MAX
Db lateral raises - 3x12
Cable pec flys - 3x15 + Cable rear delts flys 3x15
Squat Day
Low bar squat - 3/5/1
SSB Squat - 5x8
Snatch grip RDL - 4x10
Single leg RDL /w kettlebell - 4 MAX
Standing cable crunch - 4 MAX
Incline BP Day
Incline barbell bench press - 3/5/1
Hammer chest press wide grip - 5x10
Seated hammer rows wide grip - 5x12
Staniding one arm cable rows - 3x15
Lat pulldown wide grip - 4x12
Db preacher curls - 3x12 -> Hammer preacher curls - 2 MAX
Cable overhead triceps extensions - 3x12 -> Dips - 2 MAX
Hammer lateral raises - 3x12
Hammer pec flys - 3x15 / Hammer rear delts - 3x15
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BP day
Bench Press 3/5/1
Incline db press 5x10
DB rows 5x10
Lat pulldown reverse grip 3x12
Facepulls 5x15
Weighted dips 5x8
Ez bar biceps curls 5x12
Cable lateral delts 3x12
Incline chest db flys 5x12
Deadlift day
Deadlift sumo 3/5/1
SSB Squat 5x10
SSB Good Mornings 3x12
Leg press wide stance 4x12
Hamstring cruls 4x12
Iso hold suitcase deadlift 3 MAX
Floor press day
Floor press 3/5/1
Hammer chest press 5x10
Lat pulldown wide grip 5x12
Incline chest supported db rows 3x12
Trap 3 raises 5x15
Ez bar skull crushers 5x12
Db hammer biceps curls 5x8
Db lateral raises 3x12
Hammer chest flys 5x12
Squat day
Low bar squat 3/5/1
RDL 5x10
45 degree bench revers hypers 3xAMRAP
Kneeling leg curls 4x12
Seated hip abduction 4x20
Cable standing crunch 4 MAX
Incline press day
Incline bench press 3/5/1
Db chest press 5x10
Barbell seal rows 5x10
Cable pull overs 3x12
Db chest supported rear delts flys 5x15
Triceps pushdown 5x12
Hammer biceps curls 5x12
Crucifix lateral raises 3x12
Barbell push ups 5 MAX
FBW Day
Front Squat 50 reps
Hip-Thrust 50 reps
Meadows rows 5x10
Lat pulldovn V-Grip 5x10
High cable biceps pull 3x12
Rope triceps pushdowns 3x12
Cable chest flys 5 MAX
Band pull apart 5x20
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Bench press day
Bench Press 3/5/1
Bench Press 5x5 (80 %)
Weighted dips 4x8
One arm barbell row 5x8
Lat pulldown wide grip 4x12
Incline biceps curls 3x12 / Dirty 30's 3x30
Cable pec flys 3x12 / Cable rear delts flys 3x12
Cable lateral lateral raises 3x12
Deadlift day
Deadlift 3/5/1
Deadlift 5x3 (90 %) / 5x5 (80 %) / 5x3 (90 %)
RDLs 4x10
Hamstring curls 4x12
Horizontal leg press medium stance 5x12
Barbell shrugs 3 MAX
OHP Day
OHP 3/5/1
Paused bench press 5x10 65/70/75 %
Weighted pull ups 5x5
Db seal rows 4x12
Triceps pushdown straight bar 3x12
Single arm cable pushdown 3x25
Db hammer curls 4x10
Db pec flys 3x12 / Chest supported rear delts 3x12
Db lateral raises 3x12
SQ Day
Low bar squat 3/5/1
Low bar squat 5x3 (90 %) / 5x5 (80 %) / 5x3 (90 %)
SSB good mornings 4x10
Pull through wide stance 4x12
Incline leg press wide stance 5x10
Db shrugs 3 MAX
Incline bench press day
Incline bench press 3/5/1
Incline hammer chest press 5x10
Hammer rows 5x10
Lat pulldown V-Grip 4x10
Ez bar biceps curls 3x12 / Ez bar skull crushers 3x12
Pec dec flys 3x12 / Pec dec rear delts 3x12
Cable front delts 3x12
Lean away 15/12/10
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BP Day
Bench press - 3/5/1
Incline db chest press - 5x12
Yates rows wide grip - 5x8
Kroc rows - 3x20-25
Hammer grip pull ups - 4 MAX
Ez bar spider curls - 3x12 -> Cable biceps curls - 2 max
Ez bar triceps skull crushers 3x12 -> banded triceps pushdown 2x50
Crucifix lateral raises - 3x12
Db incline pec flys - 3x15 + Facepulls - 3x15
Deadlift Day
Deadlift sumo - 3/5/1
Deadlift sumo touch and go - 5x8
Hip-Thrust /w band on kness - 4x12
Hamstring curls - 3x12
Ab wheel - 4 MAX
OHP Day
Seated OHP - 3/5/1
Db chest press - 5x10
Barbell seal rows wide grip - 5x10
Meadows rows - 3x12
Lat pulldown reverse grip - 4x10
Db biceps hammer curls - 3x12 -> Incline db biceps curls - 2 MAX
Db triceps extension - 3x12 -> Rope triceps pushdowns - 2 MAX
Db lateral raises - 3x12
Cable pec flys - 3x15 + Cable rear delts flys 3x15
Squat Day
Low bar squat - 3/5/1
SSB Squat - 5x8
Snatch grip RDL - 4x10
Single leg RDL /w kettlebell - 4 MAX
Standing cable crunch - 4 MAX
Incline BP Day
Incline barbell bench press - 3/5/1
Hammer chest press wide grip - 5x10
Seated hammer rows wide grip - 5x12
Staniding one arm cable rows - 3x15
Lat pulldown wide grip - 4x12
Db preacher curls - 3x12 -> Hammer preacher curls - 2 MAX
Cable overhead triceps extensions - 3x12 -> Dips - 2 MAX
Hammer lateral raises - 3x12
Hammer pec flys - 3x15 / Hammer rear delts - 3x15
--------------------------------------------------------------------------------------------------------------------
BP day
Bench Press 3/5/1
Incline db press 5x10
DB rows 5x10
Lat pulldown reverse grip 3x12
Facepulls 5x15
Weighted dips 5x8
Ez bar biceps curls 5x12
Cable lateral delts 3x12
Incline chest db flys 5x12
Deadlift day
Deadlift sumo 3/5/1
SSB Squat 5x10
SSB Good Mornings 3x12
Leg press wide stance 4x12
Hamstring cruls 4x12
Iso hold suitcase deadlift 3 MAX
Floor press day
Floor press 3/5/1
Hammer chest press 5x10
Lat pulldown wide grip 5x12
Incline chest supported db rows 3x12
Trap 3 raises 5x15
Ez bar skull crushers 5x12
Db hammer biceps curls 5x8
Db lateral raises 3x12
Hammer chest flys 5x12
Squat day
Low bar squat 3/5/1
RDL 5x10
45 degree bench revers hypers 3xAMRAP
Kneeling leg curls 4x12
Seated hip abduction 4x20
Cable standing crunch 4 MAX
Incline press day
Incline bench press 3/5/1
Db chest press 5x10
Barbell seal rows 5x10
Cable pull overs 3x12
Db chest supported rear delts flys 5x15
Triceps pushdown 5x12
Hammer biceps curls 5x12
Crucifix lateral raises 3x12
Barbell push ups 5 MAX
FBW Day
Front Squat 50 reps
Hip-Thrust 50 reps
Meadows rows 5x10
Lat pulldovn V-Grip 5x10
High cable biceps pull 3x12
Rope triceps pushdowns 3x12
Cable chest flys 5 MAX
Band pull apart 5x20
@dawn16 He says in his post he does 5/3/1 Borinbt But Big, with some first set last and joker sets thrown in, with a bunch of accessories. Put some effort in and use google, instead of making this poor guy type out his complete routine. Not trying to be a dick but this kind of low effort shit drives me nuts.
chopper1690
New member
@dawn16 As ripterd said - just read beyond 5/3/1 its simple book to understand that system
I just added a lot volume on back/hamstring/glutes and general upper body via large assists (like good mornings/rlds/barbell floor presses/dips/pull ups/hard barbell rows variations) and via small accessories like biceps curls, triceps pushdows or rear delts volume
I just added a lot volume on back/hamstring/glutes and general upper body via large assists (like good mornings/rlds/barbell floor presses/dips/pull ups/hard barbell rows variations) and via small accessories like biceps curls, triceps pushdows or rear delts volume
@chopper1690 1.How your free and total testosterone looked when you: a) started training b) right now?
2.Could you recommend some good carb sources?
Amazing progress man, keep it up!
2.Could you recommend some good carb sources?
Amazing progress man, keep it up!
chopper1690
New member
. My doc said i have probably problems with the pituitary gland. I have also high estrogen and SHGB@chopper1690 Is it possible to reduce high estrogen and SHGB by diet, or is it all genetics?