How am i doing? Pics inside

[Lee]

looking good man. definately tell an obvious dif in yer chest, arms, shoulders, and traps. how bout a back and wheel shot?

 

[kentucky]

thanks for the compliments



i gained 25 lbs, the first pic i was 200 and now i'm 225. I'm 6'4"

my diet has been pretty simple. basically i'm eating around 4000-4500 calories a day and eating clean. I try to get at least 1g protein per lb and eat lots of low gi carbs, and few tbl spoons olive oil for efa's. Lots of oats, wheat bread, chicken, tuna, beef, veggies. occasionally i eat out at subway, arby's or fuddruckers (the most awesome burger restaurant ever ).

I'm doing 5x5 for my training now, its been working really well as far as strenth gains, i've broken through alot of early plateaus.
a normal training schedule for me looks like...
monday chest/tris
flat bench 5x5
inc bench 2x10
pec dec or db flyes 3x10
dips 3x10
close grip bench 3x10

tuesday quads
squats 5x5
hack squats 2x10
decline leg press 2x10

wednesday off

thursday shoulders
5x5 incline side raises (doing them at an incline takes some stress off my shoulders)
2x10 front raises
2x10 rear delt raises
5x5 mil press
3x10 db shrugs
I'm going to start adding cuff work too starting next week

friday upper back
pullups 3xfailure
bent rows 5x5
t bar rows 3x10
cable rows 2x10

saturday lower back/hams/calves/grip
deadlifts 5x5
sl deadlifts 2x10
leg curls 2x10
seated calve raise 2x10
standing calve raise 2x10
static holds 2x1 minute
wrist curls 2x10
reverse wrist curls 2x10
I just built a wrist roller out of home depot parts that i'm going to start using instead of the wrist curls.

sunday off

rest/repeat

critiques always welcome

am i missing your bi workout or is there not one?

 

[audiophyle]

No i dont work bi's seperately. I'm just counting on carry over from the other exersizes. Should I add some bi exercizes?

 

[audiophyle]

how bout a back and wheel shot?

both my back and my legs are getting much stronger but they're still pretty undefined. Not really much to see

 

[Swolenpecs]

nah not too fat, just hit alittle more abs and keep EATING!!!

 

[louden_swain]

Lookin' bigger!!!

Good work.

 

[IronLion]

belive it or not you haven't put on much fat, although your stomach looks a little bigger, you can see a lot more ab muscle in the july pic. I didn't realize you were so tall, it is harder to look thick, but over the years I have realized that it is a blessing because I can pack on that much more mass. You made some great progress, I would say you put on about 10 pounds of muscle and that is nothing to take lightly. You will continue to grow like crazy if you keep it up, and keep learning....