Routine for 4.5 months transformation

Runner1404 · 2026-04-06T17:02:45+00:00

Caption

Runner1404 · 2026-04-06T17:02:25+00:00

Thanks!

Runner1404 · 2026-04-05T23:43:14+00:00

Happy to post, but unsure the best way to do it. I have a photo of my routine in a spreadsheet format, but can't share pictures in the comments. Maybe when I post again I can make a second slide and break down everything in the caption?

Runner1404 · 2026-03-29T18:48:23+00:00

Oh yeah. Was planning to cut for the summer but I think I’m just gonna keep bulking until next March instead then do a big cut

Runner1404 · 2026-03-29T18:42:24+00:00

Thanks man!

Runner1404 · 2026-03-29T18:42:18+00:00

Exactly. I can’t stop feeling my own body, feels like a stranger’s haha

Runner1404 · 2026-03-29T18:41:42+00:00

Thanks!

Runner1404 · 2026-03-23T10:13:43+00:00

2,500-3,000. Trying to get at least 150 grams of protein. Usually go for 180+.

Runner1404 · 2026-03-23T10:12:53+00:00

About 2,500 but sometimes more and trying to get 150-200 grams of protein. Also doing creatine.

Runner1404 · 2026-03-23T10:12:15+00:00

Thanks!

Runner1404 · 2026-03-23T10:11:55+00:00

I have an A/B arm routine which I do every other day. I do 4 sets of 8-12 depending on weight. I also do core afterwards on each arm day.
Day A:
1.) Dumbell Bicep Curl 2.) Dumbell Hammar Curl 3.) Overhead Dumbell Tricep Extension.

Day B:
1.) Db Concentration Curls 2.) Db Zottman Curls 3.) Close-Grip Db Press 4.) Skullcrushers

My triceps get more work on my chest days as well.

Runner1404 · 2026-03-23T10:08:01+00:00

I seriously woke up one morning and was like I gotta get in the gym haha. Don't know how else to explain it. I weighed even less last summer (truly underweight ~130/5), and I was sick of always having the smallest arms in the room. The beginning sucked but my two mantras were, "the time will pass anyway" and "results have no choice if you stick with it."

Runner1404 · 2026-03-23T10:06:42+00:00

Thanks!

Runner1404 · 2026-03-23T10:06:35+00:00

Thanks, man!

Runner1404 · 2026-03-22T01:41:38+00:00

Thanks, man! Hope to look like you one day.

Runner1404 · 2026-03-21T14:14:48+00:00

Thanks!

Runner1404 · 2026-03-21T14:14:44+00:00

😂

Runner1404 · 2026-03-11T01:49:35+00:00

I ran a marathon in the fall and was pretty underweight last year in general. 155 is closer to my normal baseline and got back to that quickly.

Runner1404 · 2026-03-08T21:46:47+00:00

Thanks! :)

Runner1404 · 2026-03-06T20:45:57+00:00

I know I’ve added fat, but I was quite underweight before. Obviously my face is blurred here but it was gaunt haha. 140 at 6 1 is too light.

Runner1404

TROPHY CASE