hhhh1 Posted September 11, 2011 Report Share Posted September 11, 2011 pic is from about 3 months ago. kind of a shit pic, but yeah.~90kg at the time. 184cm tall feel free to give a bf % estimate or other comments (lol)inb4 shit legs, i used to do heaps of running instead of training legs Quote Link to comment Share on other sites More sharing options...
tomleegolf Posted September 11, 2011 Report Share Posted September 11, 2011 Thick chest and tight abs bro. You look good to me.BTW train those chicken legs :disgusted: Quote Link to comment Share on other sites More sharing options...
hhhh1 Posted September 11, 2011 Author Report Share Posted September 11, 2011 haha i am training legs now. started squatting as of a week ago. 120kgx7 which is shit as for my bodyweight right? also I only started doing deadlifts at the end of june. can get 205kgx4 (more happy with that). The pic was before i started doing squats and deads, will post new better quality pics around start of november (so this is pretty much my 'before' pic)Thanks for the motivation Quote Link to comment Share on other sites More sharing options...
Lyndon Posted September 11, 2011 Report Share Posted September 11, 2011 bro u look better than 99% of guys out there , you must be 10%bf? or less...hard to see from the distance/lightdon't worry what weight you can push , if its heavy to u then who cares Quote Link to comment Share on other sites More sharing options...
Jigga Posted September 11, 2011 Report Share Posted September 11, 2011 Solid bro, that avi makes you look a lot smaller than you are. What does your split look like? Do you train on your own? Quote Link to comment Share on other sites More sharing options...
thatwaslight Posted September 11, 2011 Report Share Posted September 11, 2011 Hammer those quads!! :naughty: Quote Link to comment Share on other sites More sharing options...
Shutupandsquat Posted September 11, 2011 Report Share Posted September 11, 2011 13%Why post a 'before' pic without an after pic? I mean, the picture is from 3 months ago so SURELY you've made improvements worth posting up. Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted September 11, 2011 Report Share Posted September 11, 2011 upper bodys lookin sick bro. 10% at the most id say. Quote Link to comment Share on other sites More sharing options...
hhhh1 Posted September 11, 2011 Author Report Share Posted September 11, 2011 13%Why post a 'before' pic without an after pic? I mean, the picture is from 3 months ago so SURELY you've made improvements worth posting up.because i dont have my 'after' pic yet. dont worry man, ill be sure to keep you posted on my continued progress with new progress pics or vid clips Quote Link to comment Share on other sites More sharing options...
hhhh1 Posted September 11, 2011 Author Report Share Posted September 11, 2011 Hammer those quads!! :naughty:will do. what excercises would you reccomend? currently doing leg press, squats, leg extensions(?)also reccomended excercises for calves anyone? Quote Link to comment Share on other sites More sharing options...
hhhh1 Posted September 11, 2011 Author Report Share Posted September 11, 2011 Solid bro, that avi makes you look a lot smaller than you are. What does your split look like? Do you train on your own?i sometimes train with my brother, occasionally a mate, but quite often alone.dont have a very strict excercise program but at the moment looks something like this: A (Chest and arms)2 sets flyes on machinedumbell bench 42.5*845*647.5*447.5*445*5curlsabout 5 setsflat bb bench100*7110*4110*4100*6couple sets chin upsIncline bench100*5100*5few more sets of curlstricep extension cable thing B Legs (quads)3 sets leg extension (?)3 sets 10-20 reps leg-press only 4-5 pps but go deepsquats100*7120*7120*7120*6(probly do more sets than this)legpress3 more setscalf raises (standing, machine)3 setsleg extensions againC Shouldersonly just started doing shouldersohp standing (not in rack because its always taken)45kg*960kg*5dropping to 60kg*4 after maybe 6 setsshrugs few sets in between sets of ohp (dont really like shrugs)couple sets shoulder press on shitty machinefront raises with straight bar (light as)D (back)about 4 sets slow, wide pull upsdeadlifts (sometimes just do 145kg as many reps as i can for like 10 sets)145*15185*7205*4185*5more pullupsother back shitthen repeat, ABCDABCD.....ABCD. are you in dunedin still jigga?Also any advice about my shitty routine welcome. thanks. Quote Link to comment Share on other sites More sharing options...
thatwaslight Posted September 11, 2011 Report Share Posted September 11, 2011 Hammer those quads!! :naughty:will do. what excercises would you reccomend? currently doing leg press, squats, leg extensions(?)also reccomended excercises for calves anyone?i was the same as you bro neglected them for too long and you really start to look like a f*ck wit, just make sure you are consistent or it will be very hard to bring them up. Squats, hacks, leg press bro! just go nuts Quote Link to comment Share on other sites More sharing options...
thatwaslight Posted September 11, 2011 Report Share Posted September 11, 2011 also elbows too pointy would not hit/10 Quote Link to comment Share on other sites More sharing options...
hhhh1 Posted September 12, 2011 Author Report Share Posted September 12, 2011 i was the same as you bro neglected them for too long and you really start to look like a f*ck wit, just make sure you are consistent or it will be very hard to bring them up. Squats, hacks, leg press bro! just go nutsyep will definately make sure i train legs hard. my legs almost collapsed under me while walking down the steps outside the gym the other day after 10 sets of legpress. cheers for the advicesalso elbows too pointy would not hit/10lol Quote Link to comment Share on other sites More sharing options...
Shutupandsquat Posted September 12, 2011 Report Share Posted September 12, 2011 13%Why post a 'before' pic without an after pic? I mean, the picture is from 3 months ago so SURELY you've made improvements worth posting up.because i dont have my 'after' pic yet. dont worry man, ill be sure to keep you posted on my continued progress with new progress pics or vid clipsGood shit.For mass building, squats, hack squats leg press and lunges. You can chuck leg extensions in there instead of one of those, but I wouldn't worry about it as a stable exercise. Switch it up between all of the exercises with a variety of techniques (high reps etc.). Quote Link to comment Share on other sites More sharing options...
Jigga Posted September 12, 2011 Report Share Posted September 12, 2011 Solid bro, that avi makes you look a lot smaller than you are. What does your split look like? Do you train on your own?i sometimes train with my brother, occasionally a mate, but quite often alone.dont have a very strict excercise program but at the moment looks something like this: A (Chest and arms)2 sets flyes on machinedumbell bench 42.5*845*647.5*447.5*445*5curlsabout 5 setsflat bb bench100*7110*4110*4100*6couple sets chin upsIncline bench100*5100*5few more sets of curlstricep extension cable thing B Legs (quads)3 sets leg extension (?)3 sets 10-20 reps leg-press only 4-5 pps but go deepsquats100*7120*7120*7120*6(probly do more sets than this)legpress3 more setscalf raises (standing, machine)3 setsleg extensions againC Shouldersonly just started doing shouldersohp standing (not in rack because its always taken)45kg*960kg*5dropping to 60kg*4 after maybe 6 setsshrugs few sets in between sets of ohp (dont really like shrugs)couple sets shoulder press on shitty machinefront raises with straight bar (light as)D (back)about 4 sets slow, wide pull upsdeadlifts (sometimes just do 145kg as many reps as i can for like 10 sets)145*15185*7205*4185*5more pullupsother back shitthen repeat, ABCDABCD.....ABCD. are you in dunedin still jigga?Also any advice about my shitty routine welcome. thanks.Yeah I'm still in D, will be for another year. You obviously have a rough idea of what you are doing so stick with the program that works for you. Your chest routine looks solid. If you want to stick with your current split the only things I would change would be:* Do Squats first and put everything you have got in to them. You can't go heavy if you have done leg press and extensions beforehand.* Throw some heavy Barbell Rows in to your back routine. Pullups are good but you can't load them as easy as Rows.I'd be keen to train with you further down the track if you wanted to do a split like Mon-Chest, Tue-Back, Wed-Off, Thu-Delts, Fri-Arms, Sat-Legs. If you're happy with what you're doing now stick with it and send me a PM when you want to go hard 5 days a week, every week. Quote Link to comment Share on other sites More sharing options...
hhhh1 Posted September 12, 2011 Author Report Share Posted September 12, 2011 Yeah I'm still in D, will be for another year. You obviously have a rough idea of what you are doing so stick with the program that works for you. Your chest routine looks solid. If you want to stick with your current split the only things I would change would be:* Do Squats first and put everything you have got in to them. You can't go heavy if you have done leg press and extensions beforehand.* Throw some heavy Barbell Rows in to your back routine. Pullups are good but you can't load them as easy as Rows.yep ill try doing my squats first next legs day. will start doing rows as well, cheersI'd be keen to train with you further down the track if you wanted to do a split like Mon-Chest, Tue-Back, Wed-Off, Thu-Delts, Fri-Arms, Sat-Legs. If you're happy with what you're doing now stick with it and send me a PM when you want to go hard 5 days a week, every week.yeah ill stick with my split for the moment as a lot of the excercises are new to me, as is the split itself. when i get a bit stronger ill pm you lol Quote Link to comment Share on other sites More sharing options...
NZhredder Posted September 12, 2011 Report Share Posted September 12, 2011 a pair of sick legs to go with that physique and you're sorted bro Quote Link to comment Share on other sites More sharing options...
Jigga Posted September 12, 2011 Report Share Posted September 12, 2011 What's hanging off the end of your camera bro? Quote Link to comment Share on other sites More sharing options...
hhhh1 Posted September 12, 2011 Author Report Share Posted September 12, 2011 What's hanging off the end of your camera bro?haha its a tennis ball inside a peice of bicycle tube to act as a float-so i dont lose my camera if i let go of it when im taking pictures of fish and stuff (it's waterproof) Quote Link to comment Share on other sites More sharing options...
Damo Posted September 12, 2011 Report Share Posted September 12, 2011 Mean shape bro, Your legs aren't that bad either mate.. im 88kg and dont look like that haha... Quote Link to comment Share on other sites More sharing options...
greemah Posted September 13, 2011 Report Share Posted September 13, 2011 Nice physique. Did you put oil or something on or are you just sweaty? What's the ab definition like when you're dry? (might help get an accurate bf% estimate) Quote Link to comment Share on other sites More sharing options...
hhhh1 Posted September 13, 2011 Author Report Share Posted September 13, 2011 Nice physique. Did you put oil or something on or are you just sweaty? What's the ab definition like when you're dry? (might help get an accurate bf% estimate)its sweat, think they looked pretty similar dry Quote Link to comment Share on other sites More sharing options...
thatwaslight Posted September 13, 2011 Report Share Posted September 13, 2011 Nice physique. Did you put oil or something on or are you just sweaty? What's the ab definition like when you're dry? (might help get an accurate bf% estimate)its sweat, think they looked pretty similar drywould lick it off (strong no homo) Quote Link to comment Share on other sites More sharing options...
Katie1309 Posted September 14, 2011 Report Share Posted September 14, 2011 Nice physique. Did you put oil or something on or are you just sweaty? What's the ab definition like when you're dry? (might help get an accurate bf% estimate)its sweat, think they looked pretty similar drywould lick it off (strong no homo)i would too! Quote Link to comment Share on other sites More sharing options...
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