Me n my buddy back from the Army

Justin Jay 1224 · 08-23-2009, 07:03 PM

This pic is Me (left) and my buddy(right) who just got back from a base in Virginia at his welcome back party we were chillen n this random chick took our pic so we thought wed want some feedback n how we r doing so far

Me: 160lbs- 8%body fat
My buddy : 158- 7% body fat

let us know what u think. =]

**HawaiianPride.** · 08-23-2009, 07:09 PM

Looking good. Depending on your goals if your wanting to bulk I would recommend strictly compound movements and a basic bulk diet.

**mikeh40+** · 08-23-2009, 11:18 PM

very lean, could stand to put on some mass, but all depends on what your goals are,

Justin Jay 1224 · 08-23-2009, 11:25 PM

thanks, and right now im jsut tyring to get up to 180

**mikeh40+** · 08-23-2009, 11:30 PM

Quote:

Originally Posted by Justin Jay 1224

thanks, and right now im jsut tyring to get up to 180

well you have a great start , keep at it bro, it`ll come

Justin Jay 1224 · 08-24-2009, 12:36 AM

thanks man, means a lot =]

**Medic08** · 08-24-2009, 11:46 AM

Yea as the others said it's a good start. Especially for your age. Just eat big and clean and you'll grow in no time.

Justin Jay 1224 · 08-24-2009, 11:13 PM

thank you =], yea i just started my senior year so before next semester i wanted to get to 180

Justin Jay 1224 · 08-24-2009, 11:23 PM

my next semester being January 2010 so next year i wanna be 180 hopefully , any tips on lower back n lats?

**Medic08** · 08-25-2009, 12:08 AM

DEAD LIFT!

**HawaiianPride.** · 08-25-2009, 12:47 AM

..and Squat :]

F-111 · 08-25-2009, 02:22 AM

Barbell rows wit an underhand grip hae brought out the insertion of my lats (i call it this cuz there is no lower lats, just ask Zir Red lol).

Justin Jay 1224 · 08-25-2009, 08:04 PM

thank you guys the advice helps also i have some other pics not good quality tho but i take my pics at work, so the one i got now is my tricep n the bicep is my avatar hopefully nice comments please =]

**mikeh40+** · 08-25-2009, 08:52 PM

well your avatar is better quality, if you could maybe back up a bit and get more of a side shot of your tricep it would be easier to see the detail.

Justin Jay 1224 · 08-25-2009, 11:11 PM

yea my phone doesnt really help

**Freak** · 08-25-2009, 11:39 PM

Good pics and lifts. You can easily get to 180 just stay consistent.

Justin Jay 1224 · 08-26-2009, 04:46 PM

thank you =D

Myogenix · 08-26-2009, 10:45 PM

How many reps is your 215 bench? I can bench more than you yet you look twice as strong as me? Lol.

Justin Jay 1224 · 08-27-2009, 04:48 PM

3x12, im not one of the benching types to be honest i never got into it and during one of my boxing seasons my left pectoral got extremely bruised so i stopped benching for about 2 years , n also cuz ur probably just a beast lol

Work In Progress · 08-30-2009, 08:07 PM

Quote:

Originally Posted by Justin Jay 1224

This pic is Me (left) and my buddy(right) who just got back from a base in Virginia at his welcome back party we were chillen n this random chick took our pic so we thought wed want some feedback n how we r doing so far

Me: 160lbs- 8%body fat
My buddy : 158- 7% body fat

let us know what u think. =]

Looking good! So glad I wasn't the girl...I'd have to touch both of your abs! DANG...good job, men!! AND thanks for fighting for us...it takes a lot to give up so much and protect us!!

Justin Jay 1224 · 08-31-2009, 12:16 AM

thank you alot, n my buddy says thanks for the support

**mperk** · 08-31-2009, 02:09 AM

Grats dude - you guys look in excellent shape - you'll hit your goal and pass it easily with good nutrition and hard work! For the lats - I'm a big fan of wide grip pull ups - really works. Try for 3 sets of 10 full extension and when u get good at that add a 10-20-30lb dumbell between your legs! If your grip gives out - use lifting straps to get the reps - Good luck bro & thanks for your service!

Engagechad · 08-31-2009, 10:01 AM

Yeah you've definitely got the frame for some mass. You look to have decent genetics as far as shoulders go, the upper body should come easy, but don't let that get out of control because guy's with that kind of head start tend to slack off on the important part (lower back and legs) and it comes back to bit you in the ass. Always focus on what you suck at the MOST and you'll put on symmetrical mass and be on your way.

Good luck man!

Justin Jay 1224 · 08-31-2009, 04:49 PM

thanks guy , n ill make sure to try tht mperk

alison.judy · 10-16-2009, 05:37 PM

You both are looking fabulous.I liked the pics.You both are looking fit with a perfect body build up.Maintain it.Can you please share your daily routine with your diet.

Justin Jay 1224 · 11-13-2009, 04:35 PM

Day 1: Chest,Triceps,Abs Sets/Repetitions
Incline Bench 3x8
Flat Bench 3x8
Seated Pectoral Fly 3x12
Triceps Extensions 3x8
Triceps Kickbacks 5x10 Incease weight every new set
Rope Push Downs 3x6
Ab Ruitine

Day 2: Shoulders, Biceps, Back
Shoulder Press (machine) 3x10
Shoulder Press (free weights) 3x8
Front Raises (concentrated) 3x8
Front Raises (normal) 3x8
Bicep Curls (machine) 3x10
Bicep Curls (free weights) 3x8
Hammer Curls 4x6
Seated Concentrated Preacher Curl 3x8
Lat Pull Downs 3x8
Seated Lat row 3x8
Wide Spread Pull ups 2x20

Day3: Rest but usually swimming laps
20 Laps (weighted)
Olympic Size Pool

Day 4:Legs
Leg Extensions 4x10
Leg Presses 3x10
Squats 4x8
Leg Curls 3x8

Day 5:Competitions , miscellaneous
Depends On weeks usually
Preacher Curl Comp.
Shoulder Press Comp.
Swim Comp.

Day 6-7 rest and work

Diet
4 meals a day
2000-3000 cals per meal
Usually protein & carbs based

Dedicated2Grow · 11-13-2009, 11:10 PM

Is this gonna be your log?
Good luck getting to 180!1 How tall are you and your friend?

Justin Jay 1224 · 11-14-2009, 12:24 AM

nah im not on my laptop enough to do that, thank you =] n im 5,10 hes 5,10 er 11 i think

Justin Jay 1224 · 11-14-2009, 12:25 AM

edit * hes 6 evn

**lil_big_junior** · 11-14-2009, 04:52 AM

Off to a decent start bro. Good job! Stay consistant, 180 won't be a problem.

Welcome to the Dungeon