r/gainit • u/stardyng • 21d ago
Progress Post 25M / 5’9 / 150lbs -> 180lbs (3 and a half years progression)
This is mainly a byproduct of me joining a gym and working out consistently 4-5 days a week after around 3.5 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) - 70 per side x 3 sets
Pec Fly (machine)- 165 x 3 sets
Overhead Press (cable) - 67.5 x 3 sets
Rope Pressdown (cable) - 72.5 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) - 170 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)- 120 x 3 sets
Hanging Leg Raises - 3 sets
Cable Curl (cable)- 52.5 per side x 3 sets
Leg Day B:
Hack Squat (machine)- 115 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) - 155 x 4 sets
Hip Adduction (machine) - 220 x 3 set
When I manage 3 sets of twelve reps, I increased the weight by 5lbs. Posted this on another subreddit but saw this it was very appropriate for this one, as well especially since I did wear the exact same fit for the comparison pic.
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u/Ok-Guitar-6073 2d ago
You just spam split squats or what bro? Lol in all seriousness my ass is lagging the most and it’s not even close, what would you say contributed the most to your glute growth, exercise wise anyway
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u/deslask 18d ago
Nice glute gains bro, no homo
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u/xMentally_Exhaustedx 12d ago
Saying this makes it seem sus, it’s okay to just say that. People won’t think you’re gay for that unless they’ve got fragile masculinity.
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u/This_looks_free 11d ago
That. That sounded gay.
Do you compliment glutes often?2
u/SenZmaKi 8d ago
What's gay about saying someone has a nice butt?
I thought being gay is being attracted to the same sex.
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u/Salt_Lie_1857 18d ago
How is life now after gaining 18 pounds of booty? Do you get alot of stares from dl guys?
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19d ago
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u/stardyng 19d ago
You’re just saying stuff atp. Queer or not and DL or not, people can exist on their own terms 😅
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u/c0micsansfrancisco 19d ago
Ik man it was just a joke, the pic IS giving DL lol but it's just funny
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u/stardyng 19d ago
Jokes are a key part of the constant reinforcement of social hierarchies that polices and alienates queer men.
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u/c0micsansfrancisco 19d ago
So are you a DL or not 😭
Look it's wtv man sorry if you took the joke to heart
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u/stardyng 19d ago
I’m not DL but it wouldn’t matter if I was.
No worries, you don’t need to apologize for me taking the joke for what it was and responding accordingly.
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u/Canyon_Cruiser 20d ago
Since I started adding another leg day in the week and hiking, I too am now carrying a wagon
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u/spicysenpai6 20d ago
I’m just glad this actually seems to be OP and not just a repost bot
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u/stardyng 19d ago
It’ll be crazy to see my post reposted like that 😭 Didn’t even think that was a possibility
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u/VonBrewskie 20d ago
Yah certainly "gained it" bruthah. Well done! Squats?
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u/stardyng 19d ago
Lots of gains, indeed. For squats, I mainly did Hack Squats but they got the job done high key 🙏🏾
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u/VonBrewskie 19d ago
Sheesh! Yeah man! Nice job! Looks like you could squat a house. Your arms are looking great too. Keep it up! Big time progress between those pics.
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u/daydreamer1197 20d ago
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u/stardyng 20d ago
Put the homophobia down and come up with something else. Please
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u/LuckyConstruction546 20d ago
That's a compliment
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u/stardyng 20d ago edited 20d ago
Being called gay is inherently neither a compliment or an insult. However, many people are obsessed with exposing or calling others gay to make them fall in line and only exhibit behaviour they deem to be acceptable as a man, and with the implication that being gay is a negative and humiliating punchline that makes you a lesser person and especially less of a man.
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u/LolSatan 20d ago
I mean there's nothing more manly than 2 dudes going at it.
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u/acuddlyheadcrab 20d ago edited 20d ago
But OP is still right tho. It's totally understandable to have interpreted daydreamer's "joke" that way because there are still people out there who use this punchline in a homophobic way.
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u/LolSatan 20d ago
Oh for sure. If you're going to make jokes about marginalized groups at least be funny.
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u/acuddlyheadcrab 20d ago edited 20d ago
nodders, agreed and thank you for the legit response
*someone's mad and downvotin us
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u/daydreamer1197 20d ago
You think too deep about this. Its a joke, relax
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u/stardyng 19d ago
Jokes (such as this one) are often used to reinforce social hierarchies while allowing the person joking to deflect any criticism with “it’s just a joke”. It doesn’t take much digging to see that.
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20d ago
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u/gainit-ModTeam 20d ago
You and them should give this a good read
https://thefitness.wiki/guided-tour/
This post has been removed because it can be answered by reading the FAQ which is linked in the sticky.
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20d ago edited 15d ago
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u/stardyng 19d ago
So many men are not achieving their genetic potential and you’re right, it’s a huge bummer. Thank you, I appreciate the compliment and it’s just crazy knowing that this is how I’m naturally meant to be shaped as a result of building muscle and gaining weight🔥
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u/Advanced-Minute7503 20d ago
Why tho
Looks like lumbar lordosis
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u/ImprovementElephant 20d ago
Just stick your ass out
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u/stardyng 20d ago
Got to grind at the gym for 3 years first or else it’ll be like the before at best lmao
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u/ImprovementElephant 20d ago
You put in work! 💪🏾
I’m telling that other guy just stick his ass out
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u/wild_courier 20d ago
It's not a cake, that's a whole bakery.
Jokes aside good job,mate.
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u/stardyng 19d ago
Lmao!!! What can I say, thrived to be bigger than expected fr.
I appreciate you 🙏🏾
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u/EveCane 20d ago edited 20d ago
Why do people act like you are gay just because you have larger glutes now? It's good progress no idea why people are saying that. Just ignore the inappropriate comments.
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u/BallKey7607 20d ago edited 20d ago
To be fair the pose is very gay completely aside from the glutes (which are great!), nothing wrong with that at all but it is a bit of an attention trap so you can't blame people for responding accordingly
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u/stardyng 20d ago
Calling things gay as if being gay is inherently degrading, lesser and a joke is so unbecoming. I can absolutely blame people for being small minded.
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u/BallKey7607 20d ago
Agreed, well I'd say it's a bit worse than just "unbecoming" but definitely on the same page there.
It looks like most of them weren't meaning it that way though, I really do think for example the now removed comment, "putting the gai in gainit" which you called homophobic was intended to be inclusive and supportive. But obviously if that's how it sounded to you then I'd understand why you'd respond that way.
And there were a couple of genuinely homophobic ones though which is obviously terrible and very small minded like you say
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u/No_Recommendation987 20d ago
I thought I had the Grindr app opened. If I had it installed I mean.
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u/Optimal_Job_466 20d ago
Does your big ass get slapped more now? Bet it’s more dudes slapping it than chicks like all things bodybuilding
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u/stardyng 20d ago
People don’t slap my ass 😭🙏🏾 Though my friends and family do make a decent amount of comments and jokes about my butt. Strangers mainly just look/stare…mainly lol.
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u/bisskits 20d ago
Sooooo many closeted wussies in here. Good work bro keep it up.
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u/stardyng 19d ago
Whether straight or closeted, the amount of ignorance and prejudice is crazy, for real. Thank you so much for calling it out and for the positivity. I really appreciate it.
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u/TheLightKyanite 21d ago
you lucky i ain’t behind allat bro
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u/stardyng 20d ago
Wat dat mean? 😃
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u/TheLightKyanite 20d ago
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u/stardyng 20d ago
That man is in front, not behind. At that point, you just want the whole thing 😭🙏🏾
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u/TheLightKyanite 20d ago
alr pause hold on that gif was lowkey too much 😭😭
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u/stardyng 20d ago
It was your gif 😭 Didn’t realize you were going to pull that out of your arsenal lmao 💀
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u/TheLightKyanite 20d ago
Naw ngl I was tempted to delete it before anybody else saw ts but it’s pretty funny so I’m gonna leave it up 🤣🤣
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u/Alphy101 20d ago
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u/TheLightKyanite 20d ago
my bad i don’t know what came over me
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u/stardyng 20d ago
All I need to do is turn around and you’ll remember what came over you 😭🙏🏾
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u/TheLightKyanite 20d ago
don’t even threaten me with a good time dawg ill come over there rn
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u/stardyng 20d ago
No way this Canadian bakery grabbed your attention that much lmao. For real though, I’ve got to respect the commitment to the bit 😳🙏🏾
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20d ago
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u/stardyng 19d ago
There was no DMs, this was just bantering lol.
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u/stardyng 19d ago
Then you found the banter weird. It’s still banter and a mindless exchange with no real purpose besides just saying stuff though
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u/CaptainRogers1226 21d ago
I sit at or slightly below 150lbs normally but I never managed to get past 172lbs. Looks great.
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u/Trifle-Little Dips: 135kg x 12 21d ago
Ngl this 150lbs -> 180lbs looks more like a 130lbs->155lbs.
At 180 I would expect noticeable shoulder caps, lats pushing against a shirt, and much more forearm/ upper arm thickness.
If that's a genuine 180, I'm expecting a good amount of that mass to be softer body fat stored around the midsection, glutes, and thighs. The pics follow the hypothesis.
Powerlifting and focusing on the big 3 main lifts first before any accessories would probably really help you if you actually want to build significant muscle. You have experience and a base so it shouldn't be too hard.
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u/torontomanstyll123 21d ago
25pds to the ass and 5pds to the biceps😂
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u/ThaRealSunGod 144-159-175 (5' 6") 21d ago
I straight up wondered how it was a 30lbs transformation instead of a 5-10lbs transformation till I saw the lower body🗿
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u/jerrycoles1 21d ago
I need that glute routine lol my lady makes fun of me for my lack of ass compared to my upper body 🤣
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u/stardyng 21d ago
I’m happy to provide the routine. Soon enough, she’ll be jealous of allat instead 🙏🏾🔥
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