6 months progress

[jrw]

before
http://i149.photobucket.com/albums/s77/ukjw/apicture1.jpg
http://i149.photobucket.com/albums/s77/ukjw/DSC01426.jpg
after
http://i149.photobucket.com/albums/s77/ukjw/apicture2.jpg
http://i149.photobucket.com/albums/s77/ukjw/DSC01760.jpg

nothing is taken with a pump, they are 6 months apart, went from 195 to 225, the old pictures were taken much closer to the camra than the new, sorry for the lack of leg pics, legs were a weak point and have came a long way these last 6 months but still need to work on them

[miken5254]

looking massive

[fleep]

looking big! how tall are you?

[jrw]

oh sorry i forgot all about giving my height out, 5'11

[dabaugh]

sick traps man

[jrw]

sick traps man

thanks i dont work them, its amazing what deads do for ya

[jrw]

can anyone help point out my weak points, im gonna deploy soons so i wanna spend that time on the weaker spots, so far im thinking legs, get a wider back, rear delts and side delts

[sharkall2003]

I'd say just work on everything. You look good, but you could look a lot better with a good diet and some heavy lifting.

[jrw]

I'd say just work on everything. You look good, but you could look a lot better with a good diet and some heavy lifting.

thanks, i had a good diet and heavy lifting but on the deployment the diet will not be any better than average, maybe 4 meals a day, plus ill be sweating all day

[cassio]

here's my chest routine ive been doing for 2.5 months that will def make your chest thicker....


Free Weights:

Incline bench
80lbs 4 sets of 12 .... Do what you feel comfortable with, but PUSH yourself

Cables
120lbs (60lbs each side)
4 sets of 12
Start High and have the cables meet around your belt area

Butterfly Machine
105lbs
4 sets of 20
I do this at a low weight to get maximum rip on the sides and lower chest and the middle

Incline Butterflies
75lb dumbells
4 sets of 12..... again do what is comfortable, but beat the piss out of yourself.... get those 12 up each time!

Hammer Curls
i do 50lbs each hand 4 sets @ 12 reps
then immediately drop to the ground with the dumbells and do 20 pushups
after each set. ( i angle the bars @ about 45 degrees,kind of like doing diamond style pushups)

Dips
use my body weight 3 sets of 14.... do these really slow and focus on your chest


Shoulders:

I do shoulder presses on the machine and with dumbbells
very slow movement light weights hi reps on the machine...

high weight (80lbs an arm) 12 reps 4 sets

other than that you look pretty massive...

-ian

[jrw]

yea i know my chest is a little flat, i think its a genetics thing, its been flat since i started to workout at 16 and before that you could see ribs through it. its strong though, i hit 325x3 on flat bench the other day and 265x3 on incline. ive tried many different workouts with it but nothing has really helped, im not into the whole cable crossover or flys ****, ive have my best results on basic exercises like flat and incline, but lots of it, thanks for the help though

[Stumprrp]

looking mass

[Detard]

Looking good dude! Your shoulders are lagging abit and low back but nothing terrible. Bulk or maintain a little longer then cut down and you'll look massive. What are the big 3 like?

[jrw]

Looking good dude! Your shoulders are lagging abit and low back but nothing terrible. Bulk or maintain a little longer then cut down and you'll look massive. What are the big 3 like?

i dont really max anymore but here are some recent numbers
bench 325x3
dead 325x6
squat 255x8 ass to grass

squats suck but ive been working at them they were at like 185 for a set of 5 a few months ago, i didnt wrk legs in high school i just worked on the beach muscles so thats why the bench is over powering everything else

im cutting back a little until i deploy then when im over there im gonna get on another powerlifting type routine and try to even out my legs. hopefully i wont have a problem eating atleast decent while over there