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Progess Pics after 3 months

groovy

By groovy
in Post your progress

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groovy Member

groovy

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Any suggestions/comments welcome of where i have improved and where i need to concentrate more.

The first 4 pics are older ones and the next 6 pics are new. :)

I guess u cant compare legs because i dont have previous pics of my legs. But i have noticed that they have gone bigger.

And yes i dont know how to pose. Still learning and long way to go :pfft: :pfft: :pfft:

Also it would be great if you could approximate if i have lost any body fat % and how much BF% would i be now? I am hoping about 15 or so. Cheers.

Thanks.

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1day Senior member

1day

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good effort man, keep it up, id say ur bf cud be round that 15 mark. umm just curious bro, are u indian?

YEP : ) Ya well i have a long way to go to get to 10-12%. Lot more cardio :D

ahah ,wow thats freaky i guessed that from colour of ur nipples :? lol.(man that sounds random)

anyways.............

um yea i between the 10-11% and ive got there by cleanin up my food heaps and doin cardio 3 times awk(just nr 60min long brisk walks).

good luck with ur goals dude

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Android Veteran member

Android

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good effort man, keep it up, id say ur bf cud be round that 15 mark. umm just curious bro, are u indian?

YEP : ) Ya well i have a long way to go to get to 10-12%. Lot more cardio :D

ahah ,wow thats freaky i guessed that from colour of ur nipples :? lol.(man that sounds random)

anyways.............

um yea i between the 10-11% and ive got there by cleanin up my food heaps and doin cardio 3 times awk(just nr 60min long brisk walks).

good luck with ur goals dude

that's random as 1day...the gold chain gave it away for me :pfft:

oh groovy, back looks better, and shoulders traps coming along but now chest is lagging - imo, keep it up tho!

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groovy Member

groovy

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good effort man, keep it up, id say ur bf cud be round that 15 mark. umm just curious bro, are u indian?

YEP : ) Ya well i have a long way to go to get to 10-12%. Lot more cardio :D

ahah ,wow thats freaky i guessed that from colour of ur nipples :? lol.(man that sounds random)

anyways.............

um yea i between the 10-11% and ive got there by cleanin up my food heaps and doin cardio 3 times awk(just nr 60min long brisk walks).

good luck with ur goals dude

Thats very random 1day. but gotto admit it was funny :pfft: :pfft:

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groovy Member

groovy

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Thanks Android. Ya i have noticed chest is lagging aye. Currently i do the following for chest. and i havent changed it for a long time.

All 3 sets x 8 reps or to failure.

I do dumbell bench press, cable crossovers, incline dumbells, dumbell shoulder press, skull crushers, cable with tricep extension.

I dont do any barbell bench press, as i have some shoulder issues.

Any better or other exercises i should concentrate on. Thanks all.

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Android Veteran member

Android

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Thanks Android. Ya i have noticed chest is lagging aye. Currently i do the following for chest. and i havent changed it for a long time.

All 3 sets x 8 reps or to failure.

I do dumbell bench press, cable crossovers, incline dumbells, dumbell shoulder press, skull crushers, cable with tricep extension.

I dont do any barbell bench press, as i have some shoulder issues.

Any better or other exercises i should concentrate on. Thanks all.

Luigi's right, big movements.

Start off your workout with dumbbell incline press, then do flat dumbbell press, then do a flye or pec deck.

That's it for Chest...but do 5 sets and go lighter to get out at 12-15 reps to failure. And it's not about pressing the weight up, it's about feeling your chest do the work, at the bottom of the movement starting to come up feel the part where your chest and arms meet doing the work and then at the top squeeze your chest and feel it.

Be honest with yourself when training chest and ask yourself, is failure when I can't lift the weights up anymore or is it when my chest hurts so much I can't do another painful rep. If it's failure from can't get another rep up then it might be your arms that are failing. Little things count like keeping the weight directly above your hands so that your forearms aren't doing much work. You'll know if it's wrong if you find yourself squeezing your arms and hands to hold the weight up, it should just sit or float in your hands when held just right so your arms don't tire out, your chest does.

A lighter weight and higher reps allows you to feel the muscle more, and removes any doubt of your arms tiring first...chest is a huge muscle so takes alot of effort to wear out to failure, hence the higher sets too.

Hope that helps mate, keep it up!

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Gasp Senior member

Gasp

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Any better or other exercises i should concentrate on. Thanks all.

Now that you have a bit of size on your back and shoulders start really ripping into heavy bar-bell rows. I rate relentless assault on this exercise highly .This will add far more bulk and width within a very short time and you will be noticing dramatic inches in your upper body measurements.

Whats the issue will your shoulder?

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John_Stamos Junior member

John_Stamos

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Any better or other exercises i should concentrate on. Thanks all.

Now that you have a bit of size on your back and shoulders start really ripping into heavy bar-bell rows. I rate relentless assault on this exercise highly .This will add far more bulk and width within a very short time and you will be noticing dramatic inches in your upper body measurements.

Whats the issue will your shoulder?

Yes i'd agree, bent over barbell rows and bent over T-bar rows will add good width and thickness to your frame!

Go hard mate!

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Optimass Veteran member

Optimass

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Good work Groovy - I still estimate your b/fat a bit higher than 15%. Although you can see a definate change in your front double Biceps pose - and particularly around your waist.

Are you still training 3 days per week? and are you doing the 6 days on / one off nutrition plan? :)

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groovy Member

groovy

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Good work Groovy - I still estimate your b/fat a bit higher than 15%. Although you can see a definate change in your front double Biceps pose - and particularly around your waist.

Are you still training 3 days per week? and are you doing the 6 days on / one off nutrition plan? :)

Hi Optimas. Thanks for your help and everyone. Yes still doing the 3 day split. But i was thinking of changing it to 4 days split. I have never changed my workouts since ive started about 3months or so.

Prob something like, mon - chest, tue - legs wed -rest, thurs - back, fri - shoulder and oda stuff. What you think?

Also include cardio in there too. Yes its very hard, to keep the nutrition stuff during weekend as i go out do stuff. but getting there i guess :)

Thanks.

Also ive just started on the barbell rows. got sore back after fri back workout. Feels good. :pfft: :pfft:

By the way my friend told me about this site, stronglifts.com

Looks pretty good and explains lots of exercises in details. About how to keep the form and do it correctly in each step.

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Optimass Veteran member

Optimass

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Welldone ...

4 days is all good for an intermeadiate weight trainer, and the split you have suggested will work. Like the guys have already said - good compound movements are the way to go but stilll try to keep your resistance workouts to 45mins, so you'll be looking to do around 12 - 16 sets total on the target bodypart.

Rem: cardio after weights or before breakfast :wink: (Looking forward to your next photo set)

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groovy Member

groovy

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Welldone ...

4 days is all good for an intermeadiate weight trainer, and the split you have suggested will work. Like the guys have already said - good compound movements are the way to go but stilll try to keep your resistance workouts to 45mins, so you'll be looking to do around 12 - 16 sets total on the target bodypart.

Rem: cardio after weights or before breakfast :wink: (Looking forward to your next photo set)

I guess the cardio will be after my weights as i start training at 6am. That would also be before breakfast :pfft: :pfft:

Thanks.

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