Training progress for 2010

[Defkid]

Hey everyone new to the site, thought id share my training progress from the last year, last year was my first serious year of training, (6days pw), and really focused on my diet. currently im 75kg on the dot. :nod:

This is me in the mid year of 2009

Me today

[AgentOrange]

what a difference! good work bro!

[thatwaslight]

Looking good bro! nice v taper how tall are you?

[drizzt]

Awesome bro :clap:

[Optimass]

legs? :grin:

Welldone mate - Chest and delts looking swole :nod:

Only critique really to focus on your back broader/thicker to balance out a bit.

[Defkid]

Looking good bro! nice v taper how tall are you?

5'7 and a 30-32 inch waist

[Defkid]

legs? :grin:

Welldone mate - Chest and delts looking swole :nod:

Only critique really to focus on your back broader/thicker to balance out a bit.

Thanks pal! uhm legs are lacking, not the worst i have seen but def my new years goal to build them up to be something. and yeah im going to hit deadlifts this year to try and build thickness on back.. but yeah delts def in my genes as my dad had nice round ones to.

[Grover]

Good stuff

As an aside to tie in with another thread- do you still have the girl?

or was she scared off by your infatuation with weights?

[Defkid]

Good stuff

As an aside to tie in with another thread- do you still have the girl?

or was she scared off by your infatuation with weights?

Haha yes been with her for 3 and a half years. She just gets mad when i keep saying, "iv gotta go to the gym!", "or im at the gym!" , "or we should be at the gym!".

[prod010]

Solid effort! Would be interested in seeing your diet if you could post it up.

[Defkid]

Thanks man! I change it up all the time get bored of eating the same day in day out.usally something like this.

Breakfast: Two boiled egss on wholegrain toast, fruit, and a protein shake

(also drink plenty of water as soon as i get up) or a bowl of oats.

Morning tea:250gram can of chop chop chicken or tuna mixed in with half a cup of pasta.

Lunch:half a chicken from a shop i always go to, or tuna and rice, smoked chicken wrap..etc

Afternoon tea: small can of tuna or chicken and some rice cakes.( snack on them most of day)

Post workout: can of small creamed rice protein shake.

Dinner: good serving of Fish, Rump steak,chicken, tuna salad. like i said what ever goes but lots of raw vege and lean meat.(don't eat bacon,pork, lamb or sausages.)

Before bed a egg sandwich, protein shake or something..

so ruffly that what i eat nothing to flash, was always told just eat everything fresh and lean as can be. I also take multis, flaxseed oil, daily.

[Monarchking]

good job

[Shutupandsquat]

Good stuff

As an aside to tie in with another thread- do you still have the girl?

or was she scared off by your infatuation with weights?

Haha yes been with her for 3 and a half years. She just gets mad when i keep saying, "iv gotta go to the gym!", "or im at the gym!" , "or we should be at the gym!".

I know that all too well! Why can't they just understand!?! hahaha

[morattigirl]

She just gets mad when i keep saying, "iv gotta go to the gym!", "or im at the gym!" , "or we should be at the gym!".

I had a husband just like that, emphasis on HAD :pfft:

Nice work though dude, mean progress!

[Shutupandsquat]

She just gets mad when i keep saying, "iv gotta go to the gym!", "or im at the gym!" , "or we should be at the gym!".

I had a husband just like that, emphasis on HAD :pfft:

Nice work though dude, mean progress!

[OnlyHuman]

Well done :clap:

[musclenz]

legs? :grin:

Welldone mate - Chest and delts looking swole :nod:

Only critique really to focus on your back broader/thicker to balance out a bit.

Thanks pal! uhm legs are lacking, not the worst i have seen but def my new years goal to build them up to be something. and yeah im going to hit deadlifts this year to try and build thickness on back.. but yeah delts def in my genes as my dad had nice round ones to.

Nice work Defkid. Definately do the DLs for sure but also plenty of lat work with heavy good form one arm rows & pulldowns without leaning back into them to hit rhomboids & terres major. You have got good lat development but this is an area you can capitalise on. Same for your delts which are well defined but can be pushed out on the lateral center head for added width into our V shape. Thickness will come in time with muscle maturity.

[Gym rat]

Good work and keep it up.

[Defkid]

Thanks everyone!

legs? :grin:

Welldone mate - Chest and delts looking swole :nod:

Only critique really to focus on your back broader/thicker to balance out a bit.

Thanks pal! uhm legs are lacking, not the worst i have seen but def my new years goal to build them up to be something. and yeah im going to hit deadlifts this year to try and build thickness on back.. but yeah delts def in my genes as my dad had nice round ones to.

Nice work Defkid. Definately do the DLs for sure but also plenty of lat work with heavy good form one arm rows & pulldowns without leaning back into them to hit rhomboids & terres major. You have got good lat development but this is an area you can capitalise on. Same for your delts which are well defined but can be pushed out on the lateral center head for added width into our V shape. Thickness will come in time with muscle maturity.

yeah i mix up the rows with dumbells one week and olympic bar the rest.how do i build on the lateral center head? thanks heaps for the tips :nod:

[tomsammce]

off to a good start mate. dont let your upper body get away on ya as many of us do when we first begin.. harder to play catch up later on.

Mint!

[Defkid]

Yea i f*&kn know what ya mean. I wan't nothing more than to bust out in a pair of stubbies, but il just have to stick to knee hi's for now :cry:

[jokerized]

Wow very impressive. i especially like your diet. Anything extra you did to slash the body fat?

[Defkid]

Yea on my feet all day. im a pool boy for a job. So up & down stairs all day often carrying 20L containers of chemicals. and that's a workout in itself.

[Deano]

hmm not that great of a difference, you need to work your back more and especially your legs.

[samoan_muscle]

hmm not that great of a difference, you need to work your back more and especially your legs.

Bahahahaha

Can I email you some pics so you can critique my physique also?

I would love to achieve your greatness one day.