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Senator
12-03-2004, 04:36 PM
I took these pics back in October when I was 5 weeks into a German Volume Training routine. I stayed on the program for about 12 weeks. Right now, I'm incorporating super sets and drop or strip sets back into my training. I'm 5'9" and weigh between 200 and 205.

SCROLL DOWN FOR UPDATED ATTACHED PICS.

Senator
12-03-2004, 04:39 PM
Some more. Appreciate any comments.

briancurran01
12-03-2004, 04:42 PM
damn bro...looking good. quads look huge...arms and chest look good too..

Senator
12-03-2004, 04:50 PM
Thanks brian, actually those pics make my quads look small since I wasn't concentrating on hitting them for the pose. I'll try to get some leg pics up this weekend sometime. The GVT regimine was real good for my upper body.

getfit
12-03-2004, 05:33 PM
you look great! nice work! keep it up :)

ryuage
12-03-2004, 05:47 PM
lookin thick bro.

Senator
12-03-2004, 06:59 PM
getfit: thanks! I'm usually in the weightroom between 4 and 5 days a week. It's my escape from the world.

ryuage: appreciate the comment; I want to add some more size, but I'm keeping my nutrition clean, so it's going to take some time. Bulking doesn't mean cramming down a crap load of junk food.

muscle chic
12-03-2004, 07:54 PM
You look great!! It's nice to see buff legs on a man!! The gym is my escape to

Senator
12-03-2004, 10:57 PM
Thanks for the compliment, muscle chic! I still think that I need to add some more size to my quads, though I'm noticing that my jeans are starting to get a little tight in the quad area.

Rastaman
12-04-2004, 03:51 AM
Shoulders and arms lookin real big. You're going to look awesome after you eventually do a cut.

muscle chic
12-04-2004, 08:41 AM
Thanks for the compliment, muscle chic! I still think that I need to add some more size to my quads, though I'm noticing that my jeans are starting to get a little tight in the quad area.


Keep working on them!!! :strong:

Senator
12-04-2004, 09:48 AM
Rastaman: Thanks bro, I'll probably try a cut during the spring. I just need to read up on a good cutting diet. Currently, I'm keeping my calorie intake just above my maintenance level.

muscle chic: Thanks for the encouragement.

illazz1own
12-04-2004, 04:25 PM
damn nice work man....whats your daily calorie intake??..supplements?

Senator
12-04-2004, 10:46 PM
Thanks! My calorie intake right now, and this is just a rough estimate, is probably b/w 2,000 and 2,500 calories. On workout days, it'll be closer to the 2,500 mark and near 2,000 on non-workout days.

As for supplements, my staple or foundation items are whey protein, L-glutamine, BCAA, and multivitamins (this also includes Vitamin C and Vitamin E). I also take an Arginine/Lycine combo before working out and have ZMA before bedtime. My casein protein intake comes mainly from cottage cheese and non-fat milk. Of course, I drank a lot of water, which is good for keeping my system flushed.

I take creatine (5 grams) only on workout days.

shirtbuster
12-04-2004, 11:19 PM
Like the thickness man, especially in the traps/delts/arms.

The only criticism I'd make is try for some more width in the lats. As you cut, of course, the V will be more pronounced, but you can never have enough V-taper. With your delt width, it shouldn't be hard for you to do.

Vido
12-04-2004, 11:25 PM
Thanks! My calorie intake right now, and this is just a rough estimate, is probably b/w 2,000 and 2,500 calories. On workout days, it'll be closer to the 2,500 mark and near 2,000 on non-workout days.

and you're bulking? :scratch:

You're looking really good, but you must have a terrible metabolism.

Senator
12-04-2004, 11:53 PM
shirtbuster: Thanks! I always make sure to do pulldowns and pullups during my back workout to help build up the lats.

Vido: I've always been predisposed to store body fat; therefore, I'm reluctant to go on a 3,000 to 4,000 bulking diet b/c I know that the body fat will increase and body fat has always been hard as hell for me to get off. Right now, I'm aiming for maintenance until I get my nutritional knowledge in order.

bill
12-05-2004, 12:17 AM
Thick you look strong

Senator
12-05-2004, 10:59 PM
Thanks, bill

Frozenmoses
12-05-2004, 11:20 PM
Very thick, Senator. Excellent work, man.

Senator
12-06-2004, 08:47 PM
Frozenmoses: Appreciate the compliment!

Senator
12-06-2004, 08:50 PM
Here are some updated shots. I took these tonight after my chest workout.

Senator
12-06-2004, 08:53 PM
Here's a shot of the quads. I worked them yesterday.

VasDeferens
12-06-2004, 11:45 PM
nice

galileo
12-07-2004, 05:31 AM
I'm 5'9 and 180 and you are light-years ahead of me, it seems. Good job!

rookiebldr
12-07-2004, 08:53 AM
Excellent progress!

crazedwombat
12-07-2004, 10:30 AM
hah a true pornstar doesnt remove his socks when posing...good job man keeping up the tradition!!!

ericg
12-07-2004, 11:52 AM
nice work bro. are you a 9ers fan?

Senator
12-07-2004, 04:46 PM
VasDeferens - Thanks!

galileo - Appreciate the compliment. I didn't get serious about training until 2001. Prior to that time, I just lifted and paid no attention to nutrition. In 2001, I weighed 180 lbs. (I don't have any pics from then). Last year, I tipped the scale at 213 lbs., so within two years, I was able to add 33 lbs. through hard training and proper nutrition. Within the past year, I've slimmed down to between 200 and 205 lbs. Believe me it's possible to add size, but you just have to give yourself time.

rookiebldr - Thanks for noticing!

crazedwombat - :D Thanks! Man, that's the first time I've been called a pornstar.

ericg - Appreciate it, bro. I like the 49ers, even though they're having a tough year. I was a big Niners fan when they had Montana, Rice, and Craig back in the 80s and Steve Young in the 90s. I also pull for the Titans and Dolphins, but the fact of the matter is that I don't get too caught up in the NFL.

Gabrielle
12-07-2004, 06:52 PM
you are going to look great in a couple of years....your thickness is definitely showing....great job

Senator
12-07-2004, 10:10 PM
Gabrielle, Appreciate your encouragement. I've always blessed with a thick frame and broad shoulders. I've had some to tell me that I looked like I played college football. Now, I just have to perfect the art of cutting.