Front and Back flex pic

and pullups help you grow in the right directions :)
 
i started training about 1.5 years ago, at that time i was about 6'3 thats an estimate, im 6'4 now, and i know i havent grown much since then.
weight was 150 pounds, so i was pretty darn skinny.
I was about 17 at the time, now im 18 and a half and i weight 180 pounds
 
yeah, i got picked on alot for being skinny, thats a big part of why i started training in the first place, and why i started researching training, i wanted to get some propper results. I tell you, if they ever try that again, id trash em ;)
 
yeah i know. Maybe in a while ill take some new pics in the same room, same angle and pose and post them up!

Thanks for the comments everyone!
 
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Damn dude, you look excellent. I didn't know were as tall as myself. You are where I'd like to be a few months down the road. I'm a few pounds lighter than you and still losing, because you have much more muscle mass. Once I get to a low BF%, I will bulk and hopefully have a similar physique.

Keep up the kickass work!!!!
 
ok, lol :p i have no idea how to pose.

Does anyone have any websites with general guidelines on how to do some simple poses? Not looking to compete or anything, but just so i can take some good progress pics, easier to make sure you use the exact same pose.
 
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4 times a week, fullbody.


sunday:
sets: 4 reps: 6 (unless other is specified)

A1 Squats

B1 Inchline BB bench
B2 Cable Row

C1 Ab rollouts 4x3
C2 calf raises 3x15


tuesday:
sets: 8 reps: 3 (unless other is specified)

A1 RDL
A2 One legged calf rise 4x10 (i do 4x10 one foot, then RDL again, then 4x10 the same foot, until i got all 4 sets for that fot, then switch fot)

B1 Pullups
B2 Military press

C1 Skullcrusher

---


wendsday:
sets: 3 reps:8

A1 bulgarian squats

B1 BB Bench Press
B2 Face pulls

C1 Russian Twist

Friday:
sets: 4 reps: 6 (unless other is specified)

A1: deadlift 3x3

B1: Bendt over row
B2: Decline Pushup (on the knuckles to make em harder)

C1: Ab rollouts 4x3
C2: Calf rises 3x12
---

there it is. I know, many say its way to tough and that i will burn out, though i havent burned out yet. I go on a deload when i feel it comming on, which is usually after about 5-6 weeks.
 
i dont think its to much you basicly only have 3 major lifts per session,personaly i would do another lift and do 3 sessions a week that way you dont have 2 days together.

also you have different rep ranges and sets each week,have you thought about only changing the reps and sets every couple of weeks ie
3x10 2wks
3x8 2wks
4x6 2wks
5x5 2wks
10x3 2wks
increase the weight every wk starting about 80% of your 10rm that way you would also benefit from a longer cycle before either deloading or taking a wk of "strategic deconditioning".
BTW im not saying yours is wrong because obviously its working just trying to give some more ideas.
 
well im trying to follow waterburys principles with HFT (high frequency training) He says to avoid burnout you should have different reps and sets each day. Spechally on the consecutive days, since you should challenge different motor units those days (i probobly should have 2x12 or 2x20 or something like that instead of 3x8 on wendsday to challenge different monitor units on wendsday than on tuesday, but its working with 8 reps.)

Thing is, i HATE taking two days off :p My next program will probobly be a bit more demanding than this, as ill throw inn some oly lifts aswell.
 
Karky said:
well im trying to follow waterburys principles with HFT (high frequency training) He says to avoid burnout you should have different reps and sets each day. Spechally on the consecutive days, since you should challenge different motor units those days (i probobly should have 2x12 or 2x20 or something like that instead of 3x8 on wendsday to challenge different monitor units on wendsday than on tuesday, but its working with 8 reps.)

Thing is, i HATE taking two days off :p My next program will probobly be a bit more demanding than this, as ill throw inn some oly lifts aswell.
Click to expand...

not only should the consecutive days have different reps and sets,they should be light and heavy,if all the days are heavy you are more likely to get CNS burnout.
thats why i prefer to do 3x a wk and cardio on non weight days.
 
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