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Greenfield

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Hey guys, i'm new to posting here, though i've been reading off this board for almost 6 months.

Here's my picture. Let me know where I need some improvement. I know my chest is lacking.. and i'm hitting it hard right now. I dont have any leg pictures as of right now, I hope to get some next week sometime.




I'm 22 years old, 5'10 and 161 lbs. BF is likely around 14% (that pic is flexed obviously)

I went from 175 lbs (High BF), then I cut to 145 lbs (lower BF) and am now on my bulking cycle where I hope to hit around 170 lbs, and keep the BF below 16%.
 
I think you have pretty good definition in your lower abs/hip flexors. You're right about your pecs, but nothing that you can't improve. Nice sized traps too.
 
Thanks for the comment. I could use some more work on the midsection, I've been lacking on it lately, because I work 3 x 12 hr day shifts, then 3 days off, then 3 x 12 hr night shifts, then 3 days off, etc. It's tough to get cardio in some days.

As for the pecs my routine is

Warmup of around 40 push-ups

-3 Sets of (10, 8, 8 reps) Flat Bench Press (185 lbs), 4th set at 155 lbs (to failure).
- 4 sets of dumbell presses (12, 10, 8, fail) (70 lb dumbells)
- 3 sets of incline presses (10, 8, 8) (55 lbs)
- 3 sets of (10 reps) machine flyes (165 lbs it says on the machine)

In between every set /w dumbells I usually do pushups (aiming for 15, but to failure if before that).

My chest feels like i've had a good workout after this, but I dont feel a thing about 30 mins after. I'm not sure if i'm going hard enough at it.

Any suggestions?
 
well, if your chest feels great right afterwords, but lacking later it is because you have too high of reps.


What happens is the higher the reps, the quicker your muscles will fill with liquid and feel extremely tight. Then, once the liquid releases, you won't feel worked anymore.


Maybe try increasing the weight and lowering the reps. I like the pushups inbetween though, it helps to keep the pecs loose and stretched.

but other than that, keep it up.

:)
 
Greenfield said:
Thanks for the comment. I could use some more work on the midsection, I've been lacking on it lately, because I work 3 x 12 hr day shifts, then 3 days off, then 3 x 12 hr night shifts, then 3 days off, etc. It's tough to get cardio in some days.

As for the pecs my routine is

Warmup of around 40 push-ups

-3 Sets of (10, 8, 8 reps) Flat Bench Press (185 lbs), 4th set at 155 lbs (to failure).
- 4 sets of dumbell presses (12, 10, 8, fail) (70 lb dumbells)
- 3 sets of incline presses (10, 8, 8) (55 lbs)
- 3 sets of (10 reps) machine flyes (165 lbs it says on the machine)

In between every set /w dumbells I usually do pushups (aiming for 15, but to failure if before that).

My chest feels like i've had a good workout after this, but I dont feel a thing about 30 mins after. I'm not sure if i'm going hard enough at it.

Any suggestions?
Click to expand...

If you're trying to put some mass on your pecs now, I think you should do your pushups later in your workout instead of warming up with 40. I don't know about you, but 40 pushups would be a bit more than a warmup for me. You shouldn't warm up so much that you start feeling a little bit of fatigue. It could take away from the efficacy of your bench press and DB press. Maybe warm up by doing 135 lbs 8X, then 155 6X, then 175 4X (maybe not those exact weights and reps, but you get the idea). It might be a good idea to add the pushups at the very end of your workout.
 
Thanks alot. I'll try that from now on and see how it works out for me.

Thank you very much
 
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