First time posting pics to any forum

[DSmith22]

Here is my first pics from around december of 2006 I was in MOS school for the marine corp sorry about the quality and the mouse and all that good **** i had to take them my self from my web cam.
Picture 011.jpg

Picture 012.jpg

Picture 005.jpg

give me a rough bf% and what you think?

[DSmith22]

it would only let me upload 5 so here is pics of me now july 2007 in Okinawa Japan. Once again sorry about the ****ty lighting and all due to i have to take these bitches myself.
Picture 004.jpg

Picture 024.jpg

Picture 025.jpg

Picture 026.jpg

Picture 023.jpg

once again any new bf% rough estimate and any comments will be apreciated

[peacefrog]

I would guess bf around 13%. Leg shots?

[DSmith22]

dont have any yet will take some though thanks for the reply

[cphafner]

I'd say around 10%.

You have great arm and shoulder development. I'd say the chest lags a bit.

[Gunshow]

yeah 10% lookin good.

[Guido]

I'd say 10-12%. Indeed the shoulders look like your best feature. V shape isn't too bad either there, Marine.

[nhlfan]

12%ish imo. Any leg shots?

[Keith]

10-11%.

Can I have your shoulders please?

[DSmith22]

I find that kind of funny I rarely hit my shoulders like I do anything else. They come along pretty easy. its my chest i have problems with it has always seemed to lag behing any suggestions on that. I do diff exercises all the time some time i go really heavy some time moderate. Started getting more rest, all kinds of stuff. any good suggestions?

[sircalis]

i luv how big ur shoulders are, in ur firrst set of pics...im jealous

[Built]

You look yummy. Chest will respond to time under tension, and food. Really nicely shaped physique, nice and lean, killer taper.

Legs?

[blackboard]

I find that kind of funny I rarely hit my shoulders like I do anything else. They come along pretty easy. its my chest i have problems with it has always seemed to lag behing any suggestions on that. I do diff exercises all the time some time i go really heavy some time moderate. Started getting more rest, all kinds of stuff. any good suggestions?

Probably just good genetics. My shoulders have always been my best feature. Man those rooms look the same. I was on Camp Hansen a couple of years ago. Its hard to gain weight in the corp so just keep eating and lifting heavy.

[DSmith22]

one reason i think my chest lags behind is when i first got into it I was doing chest workouts everyday benching and what not. In my head i have a tendancy to think it its still pushing weight its not done so I keep going to failure and failure and I was doing it 3 times a week mainly just with my chest so I know I was deff overtraining my chest for a long time. I guess i use my mistakes to learn from to bad I didnt get into these forums and stuff a little over a year ago. I would probably be 2 times as big if I knew all the stuff I know now. I just started eating right since april and I have put on 15 pounds since then. I still have flaws with eating right every now and then but its 100 times better than before. I use to barely get 3 meals a day and that would be school breakfast and school lunch. I still managed to grow a lot but they were mainly newbie gains then I went to boot and lost a lot i just passed were I was before I went to boot although my chest has gotten a lot bigger cause I realized I was overtraining. Its slowly catching up though.

[Built]

Your chest looks pretty good to me! Now that' you've corrected the "all failure, all the time" protocol and you're eating, it will only get bigger.

What do you do for chest currently? Are you doing much of your work on an incline? A lot of lifters find chest responds better to incline work than flat work.

[DSmith22]

actually i have gotten into incline alot more since i have been out here in Japan. Yesterday I did a chest workout and this is what I did. well first let me explain someting. I have been here for 2 months so i was doing chest 2 times a week to a good bit of exercises each day so I though I was getting into to much again so I cut back and was doing it one time a week with a good bit of exercises like 4 or 5 but then I thought maybe it will grow better if I do it 2 times a week with 3 exercises per workout and Im not going to do the same workout either days.

Tue workout.
Flat BB bench- 135x10 155x10 165x10 185x7 225x2
incline DB bench- 65x10 65x10 65x9 (chest was pretty wore out from the BB bench)
Cable flys- with 30pd on each pulley- 30x12x3sets

[DSmith22]

i also did shoulder workout yesterday which was

Tue workout
Military Press- 100x10x3sets
Upright Row- 50x10x3sets
Lateral raise machine- 50x12x3


For my chest workout I didnt have a spotter thats why I was so specific about the weight I was useing cause I havent did bb bench In a while I usually use db's but I did really well with it I though. I have set a PR on bench of 250 since i have been here.

[nddillon]

if you are doing upright rows I beg you to do some rotatory cuff work...look into it!

How often in PT do you all do push-ups...those could kill your chest response

You kinda look like GSP in pic 005...

[DSmith22]

I pt on my own. I have a really good pt and I am in a shop with only 2 other marines so as long as we have good pft's were good to pt on our own. I hardly ever do push ups. I do do rotary cuff exercises just about before everyworkout due to I dislocated my shoulder in the past. I usually warm up with light dumbells working the cuff then sometimes during workouts I go to the cables and do rotary cuff workouts there. And I have no clue who gsp is lol.

[nddillon]

upright rows are rough on the RCuff,

George St. Pierre, former UFC welterweight champ...

[Built]

I'd ditch the upright rows entirely. Try hang cleans if you like, I love those - not technically shoulder movements, but my shoulders and traps really responded well when I tossed those into the mix. Millies (5x5), Arnies (3x8), side laterals (3x12) also a killer combo.

You could try something similar for chest:
Low incline barbell bench, 5x5; low incline dumbbell press 3x8 OR weighted dips 3x8, flyes 3x12

[DSmith22]

Yeah after doing upright rows I felt my wrist poping and I dont like that I want to keep my wrist.

[DSmith22]

[QUOTE=Built;1730841]I'd ditch the upright rows entirely. Try hang cleans if you like, I love those - not technically shoulder movements, but my shoulders and traps really responded well when I tossed those into the mix. Millies (5x5), Arnies (3x8), side laterals (3x12) also a killer combo.

I dont think I have ever done those!

[Guido]

Indeed, any cleans or other olympic movements will really hit the traps and shoulders. I like power snatches with barbells or DB's, personally.

[Jordanbcool]

9-10%