T Nation

5'9'', 160, What Needs Most Work?


#1


I've read the rules, I know i'm only 160lbs but what i'd like is some guidance on my weak areas and whatnot so I have some direction in future workouts.

I've been a sprinter for 4-5 years and stopped this August, now playing a bit of rugby and starting to let my body go so i've decided I want to be a lean 170lbs with no precise timeframe to it.

Stats:

Height 5ft9 (177cm)
Weight 161lbs (73kg)
1RM Bench 242lbs (110kg)
1RM Deadlift 343lbs (156kg)
1RM Squat 334lbs (152kg)

Lifting for 8 years, focussed lifting 4 years

No idea what poses are right so i've done a mix, just realised I haven't got front double bi don't know how essential that is. Legs to follow


#2

Oh and I do have biceps, that first pic makes it look like there's nothing there..


#3


Don't think it worked first time. Right knee is swollen from rugby injury so don't pick me up on poor lower quad definition on that side.


#4

You want to gain 10 pounds...
And become better at rugby I suppose?

Your back and arms jump out at me as needing the most improvement. If you had more goals than just the two I listed you may want to list them so people can give you more precise feedback. In general I would say you can add mass equally across your whole body and to shoot for as much as 20 pounds of LBM gain.

170 on a f'9" frame with 8% body fat is only going to give you 156.4 pounds of LBM.
190 on a 5'9" frame with 8% body fat will leave you with 174.8 pounds of LBM which will make a huge difference.


#5

You look pretty well rounded. Legs shoulders and chest all look good. The back and traps could use some work, but all in all - pretty good. Add some mass and keep it even.


#6

Lazer removal of that belly button tribal heart tattoo... thats what.


#7

Don't get me started! £1100 to get it removed over 6 months and even then they couldn't promise it'd fully go. It looks acceptable when i'm cut and tanned, not much artwork looks good on a pale untoned stomach and a tramp stamp ain't helping.


#8

hahaha I was just messing with you but you took it like a good sport. Yeah that stuff isnt too reliable yet unfortunately.