Best shape of my life!
- 09-25-2011, 08:04 PM
Best shape of my life!
OK guys, just posting my latest pics.
I stand at 5ft 10' (178cm) and 66kg (145lbs).
I can bench 5-8 reps at 75kg (165lbs), which is about 15% my own body-weight and I can do 3 sets of 8-10 wide-grip pull-ups for my back.
I have a 28 inch waist, 14 inch biceps and a 40 inch chest.
All-in-all I am LEANER, STRONGER* and LIGHTER than I have ever been (*compared to my heavier times when I could lift more but not even 10% my then bodyweight).
So, here are my pics, I used an online estimate for my bf% and it puts me between 7 and 8%.
Let me know what you think.
- 09-25-2011, 10:11 PM
damn dude really lean at 5'10'', 145 lbs. What's your ab routine like?
- 09-25-2011, 10:25 PM
Nothing spectacular. I use the "step" to prop-up the decline bench, hang at an angle and use a 20kg (44lbs) dumbbell to do 200 crunches (in varying sets depending on when I feel the burn) for my top 4 abs, and then I use any bench to do leg raises for my bottom 4 abs and obliques (2 sets of 25).
The real key is my diet. I don't even bother with cardio, seriously, I never got on the treadmill these last 3 months.
1,500 per day, 5 meals of 300kcal each.
I ate the same things every day for 3 months but I never got tired of it.
80 grams of mixed/crunchy salad, 200 grams of chicken breast, 2 teaspoons of olive oil and 1 tablespoon of balsamic vinaigrette.
09-28-2011, 10:55 PM
EatTrainSleepEatTrainSleepEatT rainSleepEatTrainSleepEatTrain SleepEatTrainSleepEatTrainSlee pEatTrainSleepEatTrainSleepEat TrainSleepEatTrainSleepEatTrai nSleepEatTrainSleep
09-28-2011, 11:00 PM
Quads are 21 inches, calves 15 inches.
09-28-2011, 11:23 PM
Nice work! How long have you been lifting?
09-29-2011, 12:18 AM
On and off about 5 years.
I used to weigh about 210lbs back when I was 19 and I dropped down to 150lbs by the time I reached 20 and then I started lifting for a year/18 months (that's when my profile pic was taken).
After that I wasn't training too seriously between 21 and 23 as I was finishing off my degree and then did a Masters as well.
I got back into training about 1 year ago at 24.
09-29-2011, 01:04 AM
09-29-2011, 06:21 AM
09-29-2011, 06:51 AM
Keep up the good work bro!
This is me about ten pounds heavier than you. We have similar frames so just figured I'd give you a idea of what you will look like at around 155-160lbs.
09-29-2011, 08:36 AM
Cool, I'd like to get some more size on my chest and biceps mostly, then work on my back and traps.
I have an old injury on my right wrist (tore my tendon back when I was 21) so I can't really work my forearms out at all. Even biceps curls with the straight bar causes me pain.
That's damn impressive by the way! 155-160lbs with that chest, those shoulders, biceps and forearms is awesome. You must have like 4-5% body fat.
11-11-2011, 06:02 PM
Just thought I'd add some more pics of my abs (I'm really in love with them by the way) with some different lighting.
Just goes to show how much lighting, camera and angle can effect the outcome of a picture.
04-11-2012, 05:03 PM
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