Today marks one year that I’ve been going to the gym at least 2-3 hours per day and 5-6 days a week. These are a couple pictures I took this morning so I can compare with next year.

Some max stats:

Bench press: 240 lbs
Dead lifts: 345 lbs
Squats: 315 lbs
Lat pulldown: 210 lbs
Shoulder press: 2×75 lbs dumb bells
Bicep Curls: 2×50 lbs dumb bells


A lot of proteins (1-1.5 g of protein per lb weight), fruits, vegetables (broccoli, brussel sprouts, string beans), egg whites, fish, chicken breast, steak, potatoes, oatmeal and rice.

And the results:

My Chest and Abs

My back

Shoulders, delts and traps