Updated Pics 2009 clean lean bulk

  • Thread starter Thread starter Arsehole_John
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Arsehole_John

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Hey guys, havn't posted much lately but still around, just took some new pics I thought I would share. 5'10" 220 lbs, 20 years old.
 

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front relaxed/abs
 

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Most muscular, haha by the way I have a broken blood vessel in my right eye from bench press if it looks a little fucked
 

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5-10... 220... 20 years old??
Holy hell!! Nice genetics bro omg looking thick as Fukkkk!!
 
Great build for 20 youngblood! Arms,traps/shoulders and back rock. Keep busting ass on the heavy basics and you will be a beast soon. Learn to flex your quads...practice it. When you get that down and show some quad seperation, you'll look much more impressive. Propz brutha. :iggthumpu
 
Thanks for the pointers guys haha only oly would think about a guys penis when he's posing haha.
I was rocking the legs making good progress and then pulled my calf muscle so I had to stay away from them for a little over a month to let it heal, wasn't fun and a big piss off but back at them now, hopefully have them up to par by the end of april.
For chest I'll have to take a look at my form, my shoulders must be taking a lot of the weight, I get 315 for 15 reps and 405 for 3. Incline I can get the 150s for 5. I always do flat barbell for chest first which I'll have to get away from, its just a mind game that I feel I don't get a propper chest workout if I don't.

Oly or dawgpound, can you guys give me a good chest routine to bump up my chest?
 
incline Barbell P

Warm up 1x 12
warm up 1 x10
set #1 1x 4 x 3 x 2 - rest- pause


Flat DB P

1 X 10-12--failure


Incline flies

1x 10--failure


weighted dips

1 x failure--


cable crossover

1x 12--failure


* pec dec- 7 x 10 *.30 seconds only of rest in between these..you wanna pump as much blood in there with weight heavy enough u can get 10 reps..semi failure...these are done evry other chest workout

- make sure you feel each rep..leave your ego at the door..go heavy but with good form..make sure the pecs are getting all the workload , not the shoulders or tris cuz u wanna lift an extra 25-30 lbs..nonsense..arch your back and no momentum..control the negative an squeeze your pecs at the end of each single rep, hold it on top for 1 sec..squeeze hard ,nigga ,,squeeze ...holla at me in 6 weeks or so
 
OLYMPIAN said:
just fuckin witcha..:D


Strong points = arms , back.

Needs to improve = chest ,legs..penis, queer haircut and posing..;)

but thick kid none the less.
Click to expand...

i dont think a guy that points out another mans cock has any room to imply anyone else is "queer" lol
 
Thanks Oly I'm gonna try that out tonight, should I do warm ups for the DB press? Or any other exercise besides incline press? and its just one set for each after incline and the pec dec correct? Just seems odd never did anything like it before, but I guess thats why my chest is lagging haha thanks man I'll hit er hard tonight.
 
no need to..but u might wanna do a moderate weight warm up before each exercise just to feel the movement before your all out set.

pec dec is 7 sets of 10 reps ..30 secs rest in between only to get blood in there and stretch the fascia...no need to take to failure. but close to it..go to failure for all other exercises.

read nigga ..all the info is there.
 
Damn Oly when did you get away from the 47 sets per bdpt gig nigga? :p Thats look more of a DPH volume routine hehe.

Yo Youngblood, your one stong mofo and young as a pup...keep kickin' it heavy...the shits workin' for ya bro. Just try to get some more 'feel' in there when your knockin' the reps out. But keep it in perspective...on your basic, heavy shit like any types of presses, of course keep your form good, but don't fucking overkill to the point where your using pussy weights. You also gotta experiment to find what works best for you...as you said, some guys only build big front delts and no chest from flat bb press. You dont' need much of an incline, as if you go too high of an angle, it goes right back to your front delts again. So try about a 30 degree incline....doesnt have to be EXACT...on most benches, about the lowest pin/hole setting on the bench adjustment. Heres one of a million routines you can try..works for me:

30 degree incline bb press - 20, 12, *8, *6
flat db press - 12, *10, *8
30 degree incline db flyes - 15, *10, *10
dips - 15, *10, *8, *bdwt as many as you can do

* = balls to the wall, all-out work sets...other sets are warmup/feel-sets
 
Thanks Dawgpound, I'll try that next chest day, I did Oly's, got a really good overall pump but my chest was barely sore the next day, I don't think its enough sets for me, usually my chest hurts for two days. My first exercise of each day I do as if I was powerlifting, then the rest of my exercises for bodybuilding. Usually my chest routine is

Flat BB bench - 2 warm up, 4 working 15, 8, 6, 3
DB incline - 4 working 12,10,8,6
Fly either flat or incline - 3 sets - 15 reps
Weighted dips - 3 sets of 10 - 12
light cable flys from bottom pins s/s with 3/4 push ups with handles for deep stretch
 
Arsehole_John said:
Thanks Dawgpound, I'll try that next chest day, I did Oly's, got a really good overall pump but my chest was barely sore the next day, I don't think its enough sets for me, usually my chest hurts for two days. My first exercise of each day I do as if I was powerlifting, then the rest of my exercises for bodybuilding. Usually my chest routine is

Flat BB bench - 2 warm up, 4 working 15, 8, 6, 3
DB incline - 4 working 12,10,8,6
Fly either flat or incline - 3 sets - 15 reps
Weighted dips - 3 sets of 10 - 12
light cable flys from bottom pins s/s with 3/4 push ups with handles for deep stretch
Click to expand...

Soreness has nothing to do with how good your workouts were..maybe no enough sets is what you need..obviously your routine , you know the one that gets you sore isnt working out , judging by your pics..:D
 
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