I have been lifting for about a year and a half, and have come to the point where I want to really focus on symmetry and shaping of my muscles. I know my legs do need quite a bit of work, and I have been giving them special attention lately as they are a hard group for me.
Age- 20
Weight- 165
Max Bench- 240
Deadlift- 225 for 10 (3 sets)- adjustment
Squat- 235 for 8 (3 sets)- adjustment
Supplements-
Optimum Nutrition 100% Whey
Mega Men Multivitamin
Glucosamine
Tuesday- Back
Wide Grip Chin Ups
Heavy T-Bar Rows
Bent over Barbell rows
Seated Cable Rows
Wide Grip Pulldowns
Machine Pullovers
Deadlift
Wednesday- Shoulders and Triceps
Seated Barbell Shoulder Press
Lateral dumbbell raises
Front dumbbell raises
Standing barbell pulls? (pulling bar to chin)
lateral cable raises
Heavy weighted dips
Skullcrushers
Dumbell Kickbacks
Heavy cable pressdowns
various cable tricep movement
Friday- Biceps and Traps
Preacher Curls
Hammer Curls
dumbbell curls
Incline dumbbell curls
Against the Wall EZ bar curls
Double Cable isolation curls
Saturday- Legs
Squats
Leg Press
Leg Curls- machine
Hamstring Curls- machine
Seated Calf Raises
All of these exercises are 3 sets of 8-12 reps, last set until failure.
Diet-
I eat good probably 5 out of seven days with meals every 2 1/2 to 3 hours. I will go over todays diet which was one of my usual good days.
9 am Breakfast- Whey Protein Shake and Banana (35 grms protein)
12 oclock - 4 oz. steak with 1/2 peanut butter and honey on whole wheat
2 oclock- 4 oz. steak with 1/2 peanut butter and honey on whole wheat (same meal)
4 oclock- 6 oz. chicken breast with a bowl of salad with kidney beans
6:30- Post Workout Protein Shake
7:30- Grilled Cheese on Whole Wheat
11:00- 1 cup cottage cheese and a glass of milk
Not so good legs. This was after working them out that day so they look a little smoother. Check out the pic on the next page. Not much better but a little, everything helps!
Nice physique, I like this thread because it would appear as if you already know what needs work. As already mentioned, your bench is higher then your other lifts in comparison, you prolly spend more time on that then most other body parts. That’s usually true when you give your 1RM for it, but for deadlift and squat you give your 10 and 8 rep max, that’s because you do not know what your 1RM for those two exercises are.
You’re only 20, like me, so you got lots of time to develop the symmetry and balance you mention, your beach muscles are good, now work on everything else. Having said that, you do look like you deadlift imo. Also your right arm is noticably bigger then your left, but you probably know that.
I know, it’s weird I have my right arm is over a half inch bigger but i can see more definition in my left. I don’t really know what to do about that. As far as the disproportionate bench press, what do you think my deadlift and squat should be at, because they could both use a little more effort.
This is 2 month transformation of back work. My middle back seems to have thickened up a bit, and my lats have come out a little i think. Let me know what you think.
Not bad, you have your weight, but what’s your height? No point criticizing your legs as you already know that your legs need major work. I have to say, that your traps look fairly small as well, and for your traps/biceps day you don’t actually have any trap exercises listed.
But other than that, definate good work, you’ve made more progress than most people who go to the gym ever make.
You have very good middle back development and posterior delts.maybe more front delt and lower chest and legs. u can try benching more than once per week, maybe do some in shoulder day.for legs maybe try high reps on squats.
[quote]steel_12 wrote:
you have very good middle back development and posterior delts.maybe more front delt and lower chest and legs. u can try benching more than once per week, maybe do some in shoulder day.for legs maybe try high reps on squats.[/quote]
