I see the problem.The first picture is just awful.It doesn’t show my physique,but a show off for some magazine.
I am much leaner on the first photo AND i keep my abs contracted, while when i do a lat spread i don’t contract the abs.These two together maybe made the waist difference.
I found that strength comes natural for me.First time on the bench press - 70kg x 3 reps.
Monday - Chest and Triceps: (i push)
1.Incline dumbbell/barbell bench press - 3x8 (sometimes 4 sets)
2.Flat barbell bench press - 3x8 (again,sometimes 4)
3.Dips - 4x as much as i can :]
Tuesday - Back and Biceps: (i pull :D)
1.Pull-ups for 4 sets
2.Chin ups for 4 sets (sometimes i do less)
3.One arm dumbbell rows OR bent-over rows (depends on my lower back )
4.Cable rows - 3x8…oops i lied… 2x8/1x8… usually when i dislike some exercise i don’t do it.
Wednesday - OFF
Thursday - Legs
1.Front squat - 3x8
2.Back squat - 3x8
3.Leg press till i reach 8 sets for legs. (2x8)
2.Back squat - 2x8
3.Leg press- 2x8
1.Back squat - 1x20 (HEAVY)
2.Front squat - 3x8
Friday - Shoulders
1.Shoulder presses with dumbbells/barbell - 4x8
2.I don’t know how to call this…Front arm raises - 3x8
3.Push ups till i die.
My whole program vary regarding how i feel and how i eat each particular day.I enjoy training my legs the most.