- 02-26-2009, 11:53 PM
I posted about 2.5-3.5 months ago here and got some feedback. I was lighter and lower bf%, and then as now my goal is symmetry and aesthetics. I want to achieve/maintain symmetry as I grow. Eventually I would like to be 200-210 at 6-8% bf year round.
These pics are not the best, and I don't have any handy for "before" - but I have put on a ton of strength and my targeted areas - mainly traps, pecs, lats, and quads per the feedback I received last time I posted here - have grown to be proportionate with the rest of me.
I'm interested in general thoughts and where to go from here. I will begin a slow recomp in about 2 more weeks, keeping cals fairly high and upping exercise volume (mainly more cardio). I am hitting what I perceive to be my weak areas right now...calves, traps, forearms, neck, chest...while still hammering away at my back and legs hard.
(^that one is mainly only here because I had trouble showing my legs and they look decent in it)
- 02-27-2009, 12:18 AM
I suck at taking pics of myself! They either turn out crappy or I feel like I'm doing trick photography. Here is a posing video, kind of dark but more authentic than the pics. Only thing you can't see too well are my quads.
YouTube - feb 09 pose
02-27-2009, 12:27 AM
Good work. As for suggestions, I'm not completely clear on what your goal is right now. You're right at the upper end of target weight, were you planning to put on more size or drop more bodyfat?
02-27-2009, 12:40 AM
I'm actually just 190-194 right now (water retention, who the heck knows). I would guesstimate 10% body fat at most. That leaves a lot of room for improvement...when I get done with my current PCT stuff in a couple weeks, I will drop cals from 4000+ to about 3500 and up exercise volume. Like I mentioned in your thread as a suggestion, the slow approach to leaning out seems to work best for me. I'd like to stay 190ish and get leaner in the short term...and in the longer term, add about 10lb LBM. Not in a hurry, I'm just hammering away at my weak points. I think if my calves, forearms, and traps were noticeably developed I would look much more impressive.
02-27-2009, 01:01 AM
02-27-2009, 02:12 AM
02-27-2009, 02:18 AM
02-27-2009, 08:31 PM
02-27-2009, 08:40 PM
02-27-2009, 10:10 PM
Hey, thanks! I appreciate the complement. I feel like my pecs flare out but just don't get thicker...I've done a LOT for them, for like the last 4-5 months. They have grown some, but not to match the surrounding muscles. I did dips and added 5lb every week, working up to strict flared dips, pausing at the bottom, with 45lb added (I could use more if I bounced and recruited the triceps)...ring pushups...tons of flies...wide-grip bbbp to neck...incline bbbp...decline db bp...and still no chest thickness. I think though that maybe if I do what jarhead suggested, strive for upper back and shoulder thickness, my chest will be forced to catch up - or maybe I am just fated to have a chest that isn't very thick. Oh well
02-27-2009, 10:46 PM
02-28-2009, 04:35 PM
I think you have a great base and I think your frame could accomodate another 10-15 pounds. Not saying that you look small, just saying your frame could hold the extra mass.
As far as chest, I would suggest heavy incline dumbell presses after regular bench presses. Based on your physique, it appears to me that your arms are your strong point. I am the opposite, where my chest develops well but my arms are slower to catch up.
03-01-2009, 02:13 PM
03-02-2009, 05:01 PM
Hey, thanks again for the advice everyone. I have been dragging lately, plus I lost nearly all my weight gain from my 3wk mdrol cycle. I was 186-187 at the start, got up to 197-8, now scale reads 189 (after 3 weeks of pct, doing everything by the book. didn't lose anything during my last pct from my first oral cycle). I look pretty much the same though so I guess somehow I get nothing but bloat and strength off mdrol. I don't even look much leaner. Not trying to complain, just saying I wish I was done with PCT. Guess it's a learning experience. I don't think I did anything wrong - reduced volume a bit and kept cals the same.
I am taking some Divanex (4/day), Testfuel (just ZMA, trib, maca, horny goat weed, and longjack, and rhodiola) (6/day), I3C, resveratrol, and quercetin for absorption...plus 1-carboxy...I will take this stuff for a few weeks after PCT is over (in a week) and take the suggestions - basically, blast upper back and shoulders and chest - and see if I can make some good gains and post new results.
Frankly I should get some good results from heavy pressing. I haven't put hard work into that aspect of my training for a while, thinking I'd be better served developing a "mind muscle connection" with my chest. I have had decent overhead strength in the past though, pressing 145 for reps and going up to 155 max...strict standing press...so maybe I can tap into that and get some growth!
2x6-8 Push press
2x6-8 standing OHP
2x8-10 DB front raise
2x8-10 DB lateral raise
2x6-8 back squat
2x6-8 DC style calf raise
2x6-8 sissy squat
2x8-10 standing one leg calf raise
2x8-10 back squat
2x6-8 DB bp
2x6-8 bent-over row
2x8-10 DB shrug
2x8-10 incline db bp
1xAMAP drag rack pull (w/ DL weight)
Trying to keep it really simple and manageable. Will start with about 345 for deads, 80s for the flat db bp, 275 for the back squat (6-8) and 250 for the back squat (8-10)...not sure about push press etc.
03-05-2009, 08:27 PM
03-11-2009, 09:54 PM
03-12-2009, 07:39 PM
04-03-2009, 03:12 AM
you trying to flex your calves standing on your tippy toes and falling over a few times in a row may be the funniest thing i've seen all day.
04-09-2009, 04:48 PM
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