Time for a Photo Update! What Has 4 Weeks of the Gym Done?

Last Updated on September 23, 2021 by Michael Brockbank

So, it’s been two weeks since my last photo update. And although I had to skip the Machine Fly a couple of times, I think things might have progressed nicely over the last 4 weeks. Though, I am nowhere near being done.

I mean, I’m no version of Arnold Schwarzenegger in the early years. But, I have added quite a bit with only going three times a week and slowly increasing the weight.

Before we start looking at some pics, keep in mind that I really need to work on my tan. It’s pretty obvious that I wear a tank top most of the time.

How Does the Front Look?

I think I’ve also lost a bit of weight in my face over the last 4 weeks. Although the scale says I haven’t really lost much weight, I can definitely see that I have lost fat.

Since the volume of muscle weighs more, I’m sure I probably won’t see much movement on the scale at the moment. This is why I’m doing the pics in the first place.

At any rate, let’s take a look at my front…

Front Flex Before Aug 25thSpet 22 4 Weeks of Gym Front

So, I can definitely see the difference in my shoulders and arms. That’s a given. Because of the flex position, I really don’t see much in the chest. Well, aside from where it leads up to my shoulders.

However, I’m kind of geeking out over the definition in my abs. I can see the lines starting to form on the outer edges as they lead to my obliques.

I bet that if I get more cardio and lose some of this belly fat, I’d probably have the makings of a decent six-pack going on. After all, I am crunching 3 sets at 20 reps each at 130lbs right now.

What About the Back?

My back has an extremely noticeable difference over the last 4 weeks of the gym. And I can actually see that some of the side areas are starting to firm up.

Back Flex Before Aug 25thSept 22 4 weeks of Gym Back

This is one that I am incredibly excited about. Aside from the obvious difference in my arms and shoulders, my back is actually firming up quite well.

You can actually see the “V” shape coming in on the sides as my lat work has been paying off.

The most awesome part, though, is that my back fat creases are nearly gone! There’s just a little bit of an indent on either side. At this rate, they’ll be nothing more than a memory relatively soon.

You have no idea how much I’m geeking out about this. I’ve never looked like this before…ever.

Even at my lightest back in high school, I never had muscle definition. And the fat creases have been there for literally decades.

Not only that, but it looks like the muscle along my spine is getting perkier.

The only real weird thing that is kind of bugging me is how my moles and freckles on my back are moving about. I even went through Photoshop to size the images as best I could using my ears as a reference. So, the side-by-side comparison photos should be relatively close.

The only thing I can think of is maybe I was standing slightly askew in the after shot. Eh, it’s still a vast improvement from a month ago.

What I Am I Doing for the Next Two Weeks?

So far, the last 4 weeks have impressed the socks off me. I was debating on increasing how often I go to the gym and changing my strategy for adding weight. I am curious to see how much of a difference that will make.

For example, instead of going every Monday, Wednesday, and Friday, I’ll go all weekdays except Wednesday. Then, I’ll only increase the weight on Mondays and sustain the workouts throughout the week.

For instance, if I crank up the Lat Pulldowns to 95lbs on Monday, I’ll stay at 95lbs throughout the entire week.

The point is that I don’t really want to bulk up. I just want a bit more while building leaner muscle mass.

Or, I can stick with what I’m doing and actually get more cardio throughout the week. I would like to melt the rest of the belly fat so I can see the ab work better.

What Machines Am I Doing This Time Around?

So, there are several points that I want to keep working on. And if I can force myself out the door by 6:15 am, I should be able to actually get on the machines I want to use.

It seems Planet Fitness is getting busier lately…and everyone seems to love the only Machine Fly in the building.

Anyway, let’s try something new for the next two weeks:

  • Machine Chest Press (Because I’m still working on pecs)
  • Lat Pulldowns (To keep building up those areas)
  • Machine Back Extension (So I can get rid of the last of the fat creases)
  • Machine Rotation (A new machine I’ve never used before that works on abs and obliques)
  • Machine Fly (If I can get on the damn thing)

I’m hoping that the next two weeks will result in getting rid of the last of the fat creases. I’ll try to get a straighter pic next time, as the moving moles really bugs me.

Perhaps the rotation machine thingy will also help get rid of the belly fat and spare tire I’ve got going on. Though the love handles are shrinking, I think there is more I can do to make a massive difference in two weeks.

How Are Your Workouts Going?

To be honest, I’m pretty excited at what 4 weeks of going to the gym has done to me. I thought for sure that it would take longer to see any real results. Perhaps the biggest difference has been in my arms and back, though.

And I haven’t really been doing much in the way of curls or tricep pushdowns. My arms have been developing mostly thanks to the Lat Pulldowns and Machine Chest Press.

At any rate, I am looking forward to the next two weeks. How well have you been sticking to your own routines?


(Visited 22 times, 1 visits today)

About Author

Michael Brockbank

Since 2015, Michael has put in the effort to lose more than 80 pounds by gamifying fitness and eating proper portion sizes. He conducts extensive research into various health and fitness products to provide the best answers possible according to his own experience and knowledge.

2 thoughts on “Time for a Photo Update! What Has 4 Weeks of the Gym Done?

  • September 23, 2021 at 4:55 pm

    Re: tan lines – maybe just leave your shirt off while walking to and from the gym? That alone might balance it all out in time for the photo shoot.

    Anyway dude, you’re making fantastic progress. I can’t wait to see your next update photos. Even if you just stick to what you’ve been doing with workouts and diet, there’s no reason not to expect the progress to continue. But don’t even think about doing “more cardio throughout the week”. Haven’t you seen those V-Shred ads? 😉

    I know you said you don’t want to get “too bulky”, but idk. You might have killer genetics for bodybuilding without even knowing it. You might actually be able to get somewhere between Ryan Reynolds and Chris Evans in the next 12-24 months if you keep hitting the weights like this.

    But I wouldn’t worry about getting too bulky in the next four weeks. Nobody goes to the gym for a few weeks (or even a few years) and “accidentally” ends up looking like Arnold. But I bet if you hit the gas even more and upped the poundages to get you into the 8-12 rep range on your compound lifts, you’d have zero complaints about the results.

    Anyway, keep going man. You got this.

    • September 25, 2021 at 10:03 pm

      I’m too modest to walk to the gym without my shirt on. But, I have been walking around in the backyard. That’s where all the sun came from in the first place.

      Yeah, I’m too worried about instantly bulking up. But you’re right, I think I’m gonna be smokin’ before too much longer.


Let me know what you think...

%d bloggers like this: