thatwasligts pics

[thatwaslight]

shots taken 2 weeks ago 78 kg

what would be an educated guess at my bf%?

im uneven as hell i know! but please critique the hell out of me what needs the most work?

ive got the legs of a ten yr old girl i no! due to injury and lazyness ive lost all the mass i had gained.

ive been woking out for 3 years im 21 started out 60kg

[Pseudonym]

Not bad at all, mate. Good lats flaring in the front and back double bicep. Maybe hit those tris a bit harder?

[Luigi]

you need to work on everything besides your arms and traps

but especially legs,core and back - lats are alright.

be interesting to see how much muscle that cycle puts on ya.

[thatwaslight]

Not bad at all, mate. Good lats flaring in the front and back double bicep. Maybe hit those tris a bit harder?

Thanks , yeah my tris def need some work what would you think in terms of bf?

you need to work on everything besides your arms and traps

but especially legs,core and back - lats are alright.

be interesting to see how much muscle that cycle puts on ya.

yeah my legs are woefull a haha and ive been real slack with core to.

yeah ill put some pics up in 4 or five weeks so hopefully my legs will be bigger than that of a beach chair. :grin:

[Luigi]

cool, and as for your bf your pretty lean atm youll bloat up a bit i imagine

[thatwaslight]

how did ur first cycle go bro? what dose were you on?

[thatwaslight]

can anyone tell me approx bodyfat? im 82 now and a little bit leaner

[soundsgood]

shots taken 2 weeks ago 78 kg

can anyone tell me approx bodyfat? im 82 now and a little bit leaner

4kg+ of lean bodymass in the last 4 weeks?

Impressive, you must be a on a good cycle indeed!

In the pics you look somewhere around 10-12% BF but it would really pay to get tested at your gym

[thatwaslight]

yeah i dont feel anybigger tho a lol.yeah is that just with calipers? will add some new pics soon

[Optimass]

Triceps --- as stated by p ...

lower back / I'm guessing hamys as there is no sweep inside thigh / medial and rear delts .... calves.

your body fat is around the higher side of 12% - hard to say as you are holding water.

You need dead lifts mate - lots of them. If i were you i would be doing them for legs (Romanian) and back (good ol fashioned).

[thatwaslight]

Triceps --- as stated by p ...

lower back / I'm guessing hamys as there is no sweep inside thigh / medial and rear delts .... calves.

your body fat is around the higher side of 12% - hard to say as you are holding water.

You need dead lifts mate - lots of them. If i were you i would be doing them for legs (Romanian) and back (good ol fashioned).

yeah my tris are really stubborn any suggestions 2 really punish them?

yeah im slowly starting deads again as i injured my lower back, bummer of a time now that im in the middle of my cycle!

[Flamer]

Just my 2cents - but reverse grip and close grip bench have been really punishing my tri's recently.

[thatwaslight]

Just my 2cents - but reverse grip and close grip bench have been really punishing my tri's recently.

thanks ive been doing close grip but as with any compound movement involving my tris my delts seem to be taking 80percent of the load the pump is almost unbearable its so frustrating! :evil:

i think isolating them is going to be the best way to attack it. :pray:

[Flamer]

Just my 2cents - but reverse grip and close grip bench have been really punishing my tri's recently.

thanks ive been doing close grip but as with any compound movement involving my tris my delts seem to be taking 80percent of the load the pump is almost unbearable its so frustrating! :evil:

i think isolating them is going to be the best way to attack it. :pray:

Yeah, I did find reverse grip hit my front delts big time too, but for me that's not a totally undesirable side effect!

[keats]

Just my 2cents - but reverse grip and close grip bench have been really punishing my tri's recently.

Good call, also one arm pushdowns are a good one.

[Optimass]

My arms grow better from doing heavy compunds - I don't do individual arm days as I find it affects my other workouts if they are over fatigued. Normally train them on a chest day if at all.

Dips and close grip brench are two standard exercises I use. If I do more than that its reverse pulldown (single arm) or skull crushers.

[thatwaslight]

yeah single arm push downs seem to be the only isolation move that i really can fell in my tris.

on a similar topic can anyone shed some light on minimising delt use in pressing movements??? its a real problem for me as any bench/dip my delts explode with pump and next to nothing in chest and minimal tri...

[Optimass]

yeah single arm push downs seem to be the only isolation move that i really can fell in my tris.

on a similar topic can anyone shed some light on minimising delt use in pressing movements??? its a real problem for me as any bench/dip my delts explode with pump and next to nothing in chest and minimal tri...

Drop your weight slightly ... use a grip just outside your shoulder and bench with your thumbs over the bar (1/2 grip). Push from elbows under the bar ... tendancy is to go over. Hold stretch at bottom 1 - 3 second bar on chest - and at top with full compression 1 sec pause.

Should hammer your pecs real good. If you are too heavy your synergist muscles tend to over copensate - a bit lighter with stricter technique generally is a faster way forward.

(controlled eccentric and concentric phases - 3 up 3 down)

[thatwaslight]

yeah single arm push downs seem to be the only isolation move that i really can fell in my tris.

on a similar topic can anyone shed some light on minimising delt use in pressing movements??? its a real problem for me as any bench/dip my delts explode with pump and next to nothing in chest and minimal tri...

Drop your weight slightly ... use a grip just outside your shoulder and bench with your thumbs over the bar (1/2 grip). Push from elbows under the bar ... tendancy is to go over. Hold stretch at bottom 1 - 3 second bar on chest - and at top with full compression 1 sec pause.

Should hammer your pecs real good. If you are too heavy your synergist muscles tend to over copensate - a bit lighter with stricter technique generally is a faster way forward.

(controlled eccentric and concentric phases - 3 up 3 down)

Awesome info mate thanks alot. will see how it goes on monday!