1 year transformation

[u/srangero]

M18, 5’8. Current weight trend 173.8 pounds. 1 year transformation from the 29th of december 2023 (~154lbs) to the 16th of december 2024 (175.3 lbs morning weight). I have been working out consistently for about 2 years, very seriously in the past 6 months with diet tracking and doing everything in my power to grow. Have been following 2 splits, first year bro split (chest, back, arms, legs and rest when i felt like it), PPL second year (push, pull, legs, rest). I started bulking at 3200 calories around a year and a half ago, and I am now at 3986 calories, 208p 132f 489c. Back then i felt big but now i realize how much more i have to grow. Every bodyparts have grown, especially legs and back, but side chest always felt like a weak pose and now i feel good about it. My push day rn is 2 sets of bench followed by 2 sets of inclined dumbbell press, with 2 sets of flies, 2 sets of lateral raises and 2 sets of standing overhead tricep cable extensions (with a 15-20reps warmup before first working set). Every sets to failure. Have experimented with more volume but i feel like this is just enough for me to recover and feel good. I’ve been taking creatine and protein powder and multivitamins for a while and i really like them, but recently started to add more supplements like fishoils, electrolytes. If people are starting, i’d recommend to not underestimate pushing sets hard, progressive overloard, nutrition, sleep, rest and cardio.

[u/LetsHaveFunBeauty]

Have you tried other exercises for chest? I switched to seated cable chest press at 30° angle. That blew my chest up insanely fast, I had a much better pump and was way more sore afterwards

[u/srangero → u/LetsHaveFunBeauty]

I haven’t change my exercises on chest too in the past year, that seems like a very cool exercise, i’m going to try it in my next chest day instead of flies! Thanks!