Another progress update

**theatrain** · December 16th, 2008, 10:58 PM

Once in a while I like to post pics and get your guys' and girls' advice.

all critique is welcome, im not easily offended. . .

My Progress

Since my last post wildstang and joebar made it clear that I need to DECIDE what my goal is... fat loss or muscle building, i decided with the upcoming winter I wanted to add some weight and get bigger...

i narrowed down my lacking areas to my back (mainly lats) and my chest(the whole thing... or unwhole thing)

i would like to think that my back has done some growing. . . not as much as i wish, but my chest still..to me.. seems as though it hasnt grown since day 1.

My bench has increased dramatically.. so maybe after a little bit of fat loss closer to the summer i will reveal a larger chest

those pictures are from when i started working out to now. . .

weight 160lbs beginning, 185now. . . .

i think i should have made much more progress, but im learning new things everyday and staying dedicated.

**wildstang** · December 17th, 2008, 09:49 AM

we all have areas that lag genetically and it just happens to be those areas you mentioned for you. from what i see your coming along quite nicely and at a fairly normal rate of gain. youve definitely been heeding our advice given.
you want to start growing up top you have to throw major leg work in there too, to get bigger everywere in proportion. a few olympic style lifts thrown in now and then will be beneficial also. it did wonders for my base anyways. keep up the good work

**tidalwave** · December 17th, 2008, 10:35 AM

Nice progress!

Your last sentence about learning new things and staying dedicated is most important. I'll echo what wildstang said about training lower body + oly lifts (be careful with form before weight). Your arms and upper traps are looking strong, maybe even to the extent that they are out-pacing your delts. Some overhead work should help those along in addition to getting your core more developed. On that note, your bf seems to be pretty low, so some ab work should yield quick visible results.

**theatrain** · December 17th, 2008, 11:18 AM

Funny you guys said that about olympic lifts. Last week I realized while I've been changing up my other routines, I need to change up my shoulder routine, so I started off with clean and press instead of the standard db raises. Ill be alternating seated db overhead presses, military press using barbell, clean and press and standing military presses.

Leg routines are usually intense. Yesterday I did squats 4 sets, last set was 245lbs x 8reps. . . One legged extensions, squeezing at the top, slow, full, controlled movements, and lastly lunges. Then for hams I did straight legged dls and seated ham curls

**mooshue** · December 17th, 2008, 12:27 PM

Quote:

Originally Posted by theatrain

Funny you guys said that about olympic lifts. Last week I realized while I've been changing up my other routines, I need to change up my shoulder routine, so I started off with clean and press instead of the standard db raises. Ill be alternating seated db overhead presses, military press using barbell, clean and press and standing military presses.

Leg routines are usually intense. Yesterday I did squats 4 sets, last set was 245lbs x 8reps. . . One legged extensions, squeezing at the top, slow, full, controlled movements, and lastly lunges. Then for hams I did straight legged dls and seated ham curls

hanging clean and press rocks for my shoulders/traps. Just make sure you are actually doing an upright row motion for the clean part. A lot of dude's toss way too much weight on there and do some sort of jerking reverse grip curl for their hanging cleans.
Great progress so far though man, wish i were that lean. Im down to 14%, hope to hit 10% this year.

**theatrain** · December 17th, 2008, 01:22 PM

My scale always says between 17 to 20% bf, I've used calipers, they say the same thing...I don't know how to use the damn things, but I just thought I was around that number.. you guys think lower?

I never used to do ab work till this month, just implemented an ab routine so let's hope I can rip them up as much as my calves.

**tidalwave** · December 17th, 2008, 03:23 PM

Hmm, I'm not very good at eyeballing bf, but I highly doubt you're at 20%. Even if you're 17%, you def hide it well. I can't really speculate at a number, but I think 17% is significantly overstated.

Ab work (ab wheel is highly recommended) should start showing fairly quickly. This can be accelerated with the metabolic boost from oly lifts.

**theatrain** · December 17th, 2008, 03:50 PM

Any other olympic lifts you reccomend, similar to clean and press? I'm really starting to like those. . .

Also, ill be hammering my abs twice a week, is that enough to stimulate the abs?

I don't really care what my body fat is to be honest, its cold out and I won't be taking my shirt off in the cold michigan weather

**mooshue** · December 18th, 2008, 11:33 AM

Quote:

Originally Posted by theatrain

Any other olympic lifts you reccomend, similar to clean and press? I'm really starting to like those. . .

Also, ill be hammering my abs twice a week, is that enough to stimulate the abs?

I don't really care what my body fat is to be honest, its cold out and I won't be taking my shirt off in the cold michigan weather

making abs show isn't really about making them huge, its about cutting the bodyfat% enough to see them. They will swell a bit after being worked and grow just like any other muscle when damaged and repaired, but so will your midsection. The preferred look is a V taper, huge flaring lat's with a tiny midsection and waist. Hitting abs with weights will make your midsection grow taking away from the V taper.
Basically twice a week is fine, don't do a weighted exercises for abs.

**theatrain** · March 20th, 2009, 07:01 PM

I'm starting to cut up and try to dig down to those abs (as of march)

im down 6 lbs. . Right now in those pics I am 190lbs. I was around 195-196 when I decided to do this.

**tooncesthecat** · March 20th, 2009, 07:42 PM

Looking good bro! Keep up the good work! Are you monitoring your diet, doing cardio?

**theatrain** · March 20th, 2009, 09:18 PM

the first 6lbs i lost were with 0 cardio. just diet alterations.

when i was bulking i was less careing about what i eat. . now ive completley removed bad foods from my diet. no more chinese take out. . pizza etc. none at all. . also ive been taken my whey twice daily on workout days and once on my off days.

monday im going to kick up the cardio.

how long do you think it will take me to get my abs popping out? i wonder how much i have to weigh in order for them to show all 6

**tooncesthecat** · March 20th, 2009, 09:28 PM

It really depends. You're not that far away, but just stick to the diet and add the cardio. Don't try to lose more than a pound each week. That way you'll keep the muscle. You should be able to get that 6 pack by summer.

**theatrain** · March 21st, 2009, 11:31 AM

Thanks toon.

To be honest my goal is to look like your avatar dude. I get jealous every time u reply to my posts. . . jerk. . . haha jk.

Well hey, maybe I'm doing pretty good considering I lost 6lbs (hopefully mostly fat) with just diet alterations and no cardio. Lets hope that means once I get the cardio up that I double my results.

**ItalianStallion** · March 22nd, 2009, 02:20 AM

bro dont worry about how u look..just keep workin at it n it'll work out..lookin good bro...