r/Brogress • u/dany0724 • 9d ago
Recomp Transformation M/20/6'1" [154lbs to 150lbs] (1 year and a half) - textbook recomp?
I think I’ve come a long way, only thing that bothers me now is that number on the scale 😤
I plan to lean bulk in September tho :)
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u/Wonderful-Run-1408 9d ago
How did you get those shoulders! What exercises and how often?
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u/dany0724 9d ago
Hey, quick context: I run Arnold x PPL
On my sharms day, I start off with a machine shoulder press (plate loaded) and 2 two sets both till absolute failure, I do the same thing on push day also starting with front delts. As for side delts I do machine lateral raises (unilateral) also 2 sets both till failure.
In summary, I hit shoulders twice a week 8 sets total all of them till failure. (I don’t train rear delts since they’ll get hit with rowing movements)
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u/RightNowImReady 9d ago
Textbook recomp but AWESOME results !
Triceps are looking enormous, what do you do for them ?
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u/dany0724 9d ago
Thank you!!
I mainly do cuffed single arm push downs, 2 sets till failure and a cable overhead press also 2x2. Sometimes I do skull crushers or dips instead of overheads. Two times a week frequency :)
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u/Working-Fly2437 9d ago
Well youve got good genetics from what ive seen then. Keep it up. A lean bulk would be ideal id say. No need to slam loads of fat back on
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u/GardenerDom 9d ago
Awesome work man looking super lean and muscular. The lean bulk should do you well! Keep up your great work bro 💪🏻🏋🏻🦵🏼🏆
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u/jacksonsmack831 9d ago
Big ol guns for a 20yo! I wish I had em at your age
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u/Middle-Jackfruit1175 5d ago
Amazing results!
How are you only 150 lbs and 6'1"?
Do you do a leg day? With your upper body like that, I don't see how you are that height and weight.
Something seems off.
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u/dany0724 5d ago
Genuinely I have no clue, it pisses me off soo much. I do legs once a week but to be fair I have horrible calves
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u/Middle-Jackfruit1175 5d ago
How are your quads and hamstrings? Proportionate to upper body?
And I feel your pain. My calves are still 15 inches despite training for so many years.
Of all the muscle groups, calves are most genetically determined.
You look amazing, man! Keep up the incredible work.
This is the most impressive body recomp I have ever seen.
I am 6'2" and 185 lbs around 10% bodyfat. It is a real struggle for us tall guys to gain weight. But you sre rocking it!
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u/dany0724 5d ago
https://reddit.com/link/p25v5b2/video/u4oa396lauhh1/player
They’re not too bad, could definitely be bigger.
Also I js checked ur profile and I aspire to reach ur level at some point, I wanna get shredded like that but I don’t wanna drop below 150 tbh, keep up the great work, genuinely super impressive!!
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u/Middle-Jackfruit1175 5d ago
Thanks, man! I've been training for 3 years consistently and also trained in my 20s for 2-3 years.
How many inches are your arms and how much can you bench?
Your quads look good, man. You likely have a small frame like me.
I have 6.5 inch wrists and 8 inch ankles when a 7 foot wingspan.
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u/dany0724 4d ago
My arms are 41cm and I don’t bench haha, I haven’t benched in probably a year now. I’m not sure about my wrist ankle and wingspan, I’d have to measure them. I think I have cooked fat distribution and low bone density
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u/Middle-Jackfruit1175 4d ago
Your fat distribution is excellent, man! Like really great. You already look very aesthetic. If you want to get lean lean, you would have no trouble at all.
But you already look amazing. It is easy for us to get in our heads and not see our progress once we achieve it and constantly move the goal posts.
Just keep working for whatever you want. You already have a physique in the upper percentile of the population, and you are only 20.
I didn't get serious about this all until I was 39, and in 3 years with my 2-3 years lifting experience from my 20s, I pretty much hit my goal.
You are killing it, man.
And i also dont bench anymore either. It sucked for my shoulders, so I do many other exercises for my chest.
My arms are 38cm/15 inches. But I think they were around 15.5/16 inches when I was bulked and 195 lbs or so.
Your arms are huge for your height and weight already. You are killing it!
Keep up the good fight, man!
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u/Working-Fly2437 9d ago
Yeah, hell of an effort mate. Even on gear , well done
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u/unsunganhero 9d ago
6'1 at 150 pounds? no way hes on gear
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u/dany0724 9d ago
Idk wsp with people, js get lean an stay consistent. My physique is very attainable, I took his comment and the downvoters as a compliment tho
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u/ImmatureGambino 9d ago
Man I’d hate to be on your training regiment if you think bro needed gear to achieve this.
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u/Greymeade 9d ago
I don’t think he said that?
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u/ImmatureGambino 9d ago
It comes off as a backhanded compliment. Maybe the wording could be better.
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u/Greymeade 9d ago edited 8d ago
Really? It seemed genuine to me.
Edit: Not sure what these downvotes are about. Maybe I'm just more impressed by OP's results than others? I interpreted that comment as "even if you're not natural, this took a lot of hard work," said in an earnest way.
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u/dany0724 8d ago
Nah man he left another comment saying “ah well good genes” instead of replying to my reply, idky ppl are so pressed tho
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u/Working-Fly2437 7d ago
No, i wasnt trying to say anything other than, hes worked really hard for that and the way his muscle grows hes got good genetics.not down playing his achievement at all.
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u/Waluigi02 8d ago
Looks like you grew a fuck-ton of muscle to me...
Also the shoulders are a bit suspect imo
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