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View Full Version : myself at 163lbs 12/1/06



smokinHawk
12-04-2006, 11:47 AM
any guesses on fat content? im thinking about 10-12%

smokinHawk
12-04-2006, 11:48 AM
a few more

i think im gonna try and bulk up to the next weight class at 181lbs

WBBIRL
12-04-2006, 11:51 AM
Low bodyfat, but a better gauge would included photos of your legs and your back.

KingWilder
12-04-2006, 12:03 PM
it appears to me that your traps and shoulders are lagging, esp. compared to your arms

Ruffian
12-04-2006, 12:21 PM
Well you look very lean and definately have some good size from what I can see so far, but we definately need to see pix of the back and legs... Get a buddy to take some pix of them for you.

smokinHawk
12-04-2006, 12:30 PM
ya couldnt get back pics myself
yes shoulders lag a bit behind everything else, in most of my workouts my chest tends to take over, so its hard to isolate the sholders plus ive had a few injuris with them, been considering a day a week dedicated to them for quite a while but i usally dont stick with it cause i like the three day a week workout. I realy dont do anything for traps
legs arnt anything special, i just try to train them for running quickness and jumping. back is so so, has some thickness, but not real wide.

LibertyDante
12-04-2006, 01:14 PM
your chest looks very good, and your bicep peak is awesome man! Keep up the good work, I'd definately work on your back and traps more... try some DL's if you haven't been doing those already.

Beast
12-04-2006, 01:23 PM
You look a lot bigger than 163... are you 5 feet tall?

Biceps and especially chest look very good. Lats look like they are lagging, but then again, you don't have any back shots up. Delts are also lagging.

I'd guess around 12% bodyfat or so.

Tofer
12-04-2006, 01:37 PM
Your chest is huge. Your physique is a lot like Rock's (from this site), right down to the lagging shoulders. I mean, it's not like your shoulders are small, it's just that they aren't quite as big as your arms.

Even if your back and legs aren't anything special, it would still be nice to see them.

I would guess about 12-13% for body fat. Your body fat is pretty low, but it looks like you're still carrying some fat in your stomach/oblique area. At 10-11% your abs would be more visible.

SwoleSam
12-04-2006, 01:43 PM
dude you look like 185 lbs in those pics. Your chest is huge. Nice man definitely hit 180. 12% sounds about right.

smokinHawk
12-04-2006, 01:46 PM
i'm 5' 8.5", have a small frame, but filled out with some muscle, everyone thinks im heavier then i am.

probably will start adding some DL to my routine as i might do it in a competition in february
would like to filll out my weak spots, especially 'my delts, but im focused on getting my bench up more with minimal bodyweight gain.

so whats should good excersizes for shoulders.

MeHoW
12-04-2006, 01:57 PM
Holy Crap. Your arms are big.

Measurements? Big 3 ?

You def look bigger than 163.

Bohizzle
12-04-2006, 02:16 PM
so whats should good excersizes for shoulders.
looking good man. db presses, push presses, arnolds, standing military press/seated too. lots of good shoulder exercises..

So before this were u strictly a bench specialist or did u do dead and squat as well in comps, just at lower weights?

Andrew

smokinHawk
12-04-2006, 02:31 PM
arms are around 16.75-17 now, have been 17.5 at my max, cant remember my other measurements, well calves are at 15.5-16

im just mainly a bench specialist, i love it to much
only played around with dead lifting, trained once for about a month for one competition, got like 370, not too great,
havnt maxed out much with legs for a long time, was up to doing 4 sets of 10x225, and did some 315x3's and 405x1s a few years back, though the past years with school and work my leg workouts have suffered a bit and trying to get back to my 10x225 for 4 set workouts, did 315 for 3's barley last month legs dont have much definition to them either.

JDiesel
12-04-2006, 04:44 PM
16.75? wow those pictures must be deceiving cause your arms look a lot bigger then some of the members on this site who claim to be in the 18-19" range. Awesome build though for 5.8, you definatley look bigger then 160ish.

Progress
12-04-2006, 04:57 PM
Wow, I'm guessing the low weight relative to your upper body mass is due to small legs? Gotta any leg shots?

Like others have said, your chest is killer and your torso trunk is sick. I'd start hitting my legs as much or more than chest with ATF squats 5x5.

My 2cts. Nice upper body, nevertheless.

smokinHawk
12-04-2006, 06:43 PM
ya gotta keep the leg mass light so i do well in bench contests ;)
trained my legs alot differntly in highschool, i was in gymnastics and basketball, was a big jumper, I could clear platforms/fences shoulder height, and could dunk a basketball (not constitantly though) even with my short height. then hurt my knees blah blah.

my frame size makes my proportions look big. My arm has good shape proportions and peak well but with my smaller frame they arnt too thick

Beast
12-04-2006, 06:54 PM
Damn, you can dunk at under 5'9"? That's impressive.

Stumprrp
12-04-2006, 07:38 PM
lookin real big dude, look bigger then me and im the same height + 50 lbs haha.
i wish i could dunk i can only get net

Jordanbcool
12-04-2006, 08:01 PM
I'm guessing you weigh probably 15lbs heavier then what you say.

Either that or you have some really small legs.....I just dont see how you weigh that low with so much muscle.

Natetaco
12-04-2006, 09:04 PM
so your 5'9 and 163.. sounds sorta hard to believe, unless you dont work out your legs or back. im 5'10-11 and 170 and your way bigger than me and im about the same BF. congrats

JDiesel
12-04-2006, 09:04 PM
I say the same thing, but you have no reason to lie about your weight so I cant challenge that....but I have a friend your same exact build and his body looks exactly like yours and hes about 190 but still I think you look bigger, though he claimed his bicepts are 18" I'v never seen them measured....

regardless big props for definition and size....and the dunkin at 5'9 thing, thats some sick stuff, I'm 6'0 and cant barley touch the rim when Im feeling lucky....

BFGUITAR
12-04-2006, 11:00 PM
WTF
Im 175 and I have no where NEAR the size or definition as you. Im also taller.

WHERE THE **** is all my weight going? Im not terribly fat... I do have big legs so that may contribute...
I hate having crappy genes.

Unholy
12-04-2006, 11:26 PM
Word Upperbodybuilding is where its at B

smokinHawk
12-05-2006, 05:10 AM
I work my legs, just not as hard as the upper body, and I do have some meat on my back. ITs thick just not wide.
if you dont believe my weight ask Mike Wolfe, he weighed me in at his bench competition last saturday, weighed 164 with a pair of jean shorts, shirt and socks (which weigh a pound)
for some reason I have always been lighter then people with the same frame as me, even those who are thinner then me.

since i havent been playing basket ball as much and jumping as much plus doing more squats, my verticle leap has slowly been diminishing, i can only touch the rim now :(

McIrish
12-05-2006, 07:21 AM
As has been said, biceps and chest are looking sick. Actually, you have a build that I'm striving to get. Mind if I ask - 100% natural? Please take that as a compliment.

smokinHawk
12-05-2006, 08:22 AM
yes 100% natural, 100% of my life, never touched an illeagel substance either.
thanks for the complements.

MeHoW
12-05-2006, 05:16 PM
Since you're a bench specialist how much are you doing these days?

Bench routine?

smokinHawk
12-05-2006, 06:20 PM
you can look at my journal, its a few pages down though, but last saturday i did 340.
can do 300x10 for 4 sets - what most of my workouts consist of.
best was 320x10s for 4 sets (weighed 170) and did 390x1 (not strict though)

MeHoW
12-05-2006, 08:39 PM
300 for reps is a ****load at your bodyweight.

How many years benching now ?

BFGUITAR
12-05-2006, 09:04 PM
How are your legs if I may ask?
Because your upper body shows a man of at least 185 pounds.

Bohizzle
12-05-2006, 10:04 PM
How are your legs if I may ask?
Because your upper body shows a man of at least 185 pounds.

have u read any of the thread?

Gabrielle
12-05-2006, 11:03 PM
Great chest. It looks like your shoulders, traps and lats are lagging. You have an awesome bicep peak.

smokinHawk
12-06-2006, 06:11 AM
300 for reps is a ****load at your bodyweight.

How many years benching now ?

15 years benching.:eek:

Davidelmo
12-06-2006, 10:39 AM
Yeah chest looks awesome.. good genetics too because it has a good shape as well as large size. Triceps impressive too.

Delts are lagging.. maybe working them more directly would help your bench too.

Overall looking pretty damn good.

Do you train purely for bench competitions or do you train for appearance too?

smokinHawk
12-06-2006, 11:24 AM
train for some appearance, alot for performance (in cetain areas). the performance training keeps me motivated.

had a good shoulder workout last monday, gonna try and stick with it so my delts grow. just needed some motivation for them

hardgainer169
12-06-2006, 10:18 PM
You definitely have an impressive physique sir...I admit I wondered if you were natural as well. You and I are roughly the same height and weight...but from what I can see you look way bigger...and I would bet that I have less body fat too. Weird. Amazing bench man.

smokinHawk
12-09-2006, 11:17 AM
thanks


here are some pics of my legs, back and another of my shoulder, the weak parts.

smokinHawk
12-09-2006, 11:18 AM
pics are crappy though

also i am up to 167lbs now.

ArchAngel777
12-09-2006, 11:39 AM
Legs looked bigger than I expected... LOL, I expected to see stick legs. Not huge legs, but not terrible either.

KevinStarke
12-14-2006, 04:38 PM
Looking good dude but theres no way your 163 at 5'8" man what do you legs look like?

smokinHawk
12-14-2006, 05:18 PM
Looking good dude but theres no way your 163 at 5'8" man what do you legs look like?

did you see that latest pics? got some leg shots
im not 163 any more im up to 167 now;)
everyone things im heavier then i am i surprise people when i get on the scale, if anyone seriously doubts my weight ask mike wolfe, he weighed me in at his bench competition december 2nd and i weighed a puny 164 in shorts and a shirt then (which weigh aobut a pound;) )

KevinStarke
12-14-2006, 05:32 PM
Alright man no reason to doubt you. Did you get that video?

smokinHawk
12-14-2006, 06:16 PM
next bench day, patience :)

JaCelica2k
08-08-2007, 09:44 PM
next bench day, patience :)


Where is this video.......I want to see i as well.

markfromaurora
08-08-2007, 11:03 PM
your upper body is pretty solid man

Hockey66
08-09-2007, 03:41 AM
Dude, I love the pose in your last leg picture, the calf shot, haha.

smokinHawk
08-09-2007, 06:24 AM
Where is this video.......I want to see i as well.
http://video.google.com/videoplay?docid=9138237706571025987&q=jonathan+harder&total=464&start=0&num=10&so=0&type=search&plindex=0

now im doing 330 for 9 to 10 reps with my bad form, but dont have a vid

thanks for the complements guys.

Outshine
08-09-2007, 09:09 AM
http://video.google.com/videoplay?docid=9138237706571025987&q=jonathan+harder&total=464&start=0&num=10&so=0&type=search&plindex=0

now im doing 330 for 9 to 10 reps with my bad form, but dont have a vid

thanks for the complements guys.

At 168lbs, that was ****ing amazing.

Kong
08-09-2007, 10:15 AM
Very impressive...and you look scarily like my cousin...except hes 6foot 8

bjohnso
08-09-2007, 10:41 AM
You have some seriously huge balls to be doing that alone. Congratulations, that is phenomonal at any weight!