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Old 02-27-2008, 02:43 PM   #1
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Back Pics,Then and Now-back.jpg

Back Pics,Then and Now-162.jpg


What do you think?
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Old 02-27-2008, 02:46 PM   #2
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Excellent improvment, how long was the time difference?
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Old 02-27-2008, 02:46 PM   #3
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Very nice progress,,
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Old 02-27-2008, 02:47 PM   #4
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Sick bak i would also like to now the time difference
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Old 02-27-2008, 02:57 PM   #5
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12 monthes...
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Old 02-27-2008, 02:59 PM   #6
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damn! thats nice man...awsome progress keep it up seriously.
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Old 02-27-2008, 03:08 PM   #7
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great results , your 12 months of hard work defineyly paid off man. keep up the nice work, imagine what it would be if you work hard another 12 months?
 
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Old 02-27-2008, 05:59 PM   #8
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Bro, great progress there. Keep it up, man.
 
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Old 02-27-2008, 06:23 PM   #9
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Your back looks phenomenal man! Keep up the good work, amazing improvement!
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Old 02-28-2008, 04:43 AM   #10
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here are tow more pics



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Old 02-28-2008, 03:10 PM   #11
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nice bro
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Old 03-02-2008, 10:18 AM   #12
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Very good progress bro
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Old 03-04-2008, 01:15 PM   #13
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wow! Great work and awesome Progress for 12 month!

how about some shots from the front? )
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Old 03-04-2008, 01:55 PM   #14
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Nice width bro! Very impressive for a 12 month jump!! Good job!
 
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Old 03-05-2008, 03:21 AM   #15
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Awesome Gains!!

What does your diet look like and what supplements did you take?
 
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Old 03-05-2008, 07:37 PM   #16
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Night and day difference, keep at it like someone else said imagine another 12 months of big time lifting!
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Old 03-06-2008, 05:52 AM   #17
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I dont have a certain diet...My diet ie : EAT EAT EAT...6 melas every day...
Morning I'll be eating oatmeal+2 Appels
All other meals are pasta,Mash,Rice with Chiken breasts turckey steak etc..
In each meal I'll add a salad or some fruit or anything else...

Supps: Optimum whey,Universals Great Gains,Universals Amino 3001,Pure Muscle Carbs(Ultimate nutrition),And Multi Vitamin(Dual Tabs By Twinlab)

That's pretty much it...
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Old 03-06-2008, 07:19 PM   #18
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Man - Great progress! - what are your stats?
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Old 03-07-2008, 06:19 AM   #19
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I'm 6 feet tall...and wheigh 205 pounds....about 9-10% bodyfat
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Old 03-07-2008, 02:59 PM   #20
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You're getting great results, what's your workout schedule days of the week, exercises and reps look like?

I am looking to hit 210 by Dec 31st, but I am 5'9.

Share the knowledge
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Old 03-07-2008, 03:41 PM   #21
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back pics look great, keep up the good work!
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Old 03-08-2008, 08:26 AM   #22
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Well my schedule is built like a cycle...
Sunday: Chest,Triceps
Monday:Schulders and Biceps
Tuesday: OFF
Wensday:Legs
Thuresday:Back and Forearms
Friday:Off(Sometimes I do an extra workout Bicepes-Tricepes depending on how I feel)
Saturday: OFF

All exercies done with 2 warm up sets and 4 working sets.
Reps go like this:
Week 1: Warm ups: 6 reps, Work sets: 10 reps
Week 2: Warm ups: 6 reps, Work sets: 8 reps
Week 3: Warm ups: 6 reps, Work sets: 6 reps

From week to week I'll add weight,If the work sets were easy and I manged doing 4 sets with the same weight(what you not spose to be able to do couse you rather go very heavy for the first woek set and then take a bit of weight for the next work set) I rather add some extra weight for the next week and then do 1 work sets with max weight and then take off 2 pound for the next working set and so...

Basically the most important set is the first working set you have to execute a certain number of reps with a specific wheight. For the second thired and forth work set I rather take of a bit of weight but still execute the number of reps that I need to do.

Now when you finish Week 3 you wanna try and hit Week 2 weight for 10 reps.Meaning in the end of the 3 week cycle when you're going back to week 1 you use the whights that you used for week 2..

If in some poing you couldnt execute the number of reps with a certain weight what you do is for the next week you dont add wheight for the specific exercise and you try to execute it for a lower number of reps in the folowing week. As I already said you need to pay more attention for the reps and not for the weight.

So basically that's it...you do 4 cycles like that..and then you change the exercises and create a new rutine and start the cycles all over again.

From time to time can go for longer cycles ...and then I'll have a 4 week cycle with 12 10 8 6 reps...If I wanna add some power or so I can go 10-8-6-4...

That's about it...
When just begining this kind of program you rather stick with the 10-8-6 and really learn how this thing works...This program is great in my opinion couse you hit all kind of weights with all diffrent number of reps...
And you always have a goal couse When you start the first week again in the thired cycle you should be able to execute 10 reps with the weight that 3 weeks earlier you only managed 6 reps.

I hope I coverd all aspects and How the cycle works and how you add weight...If you have anymore question please ask.

And dont forget more important than the training itself EAT EAT EAT EVERY TIME OF THE DAY IS A GOOD TIME FOR OATMEAL!!!!!!!
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Old 03-10-2008, 12:12 AM   #23
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Cool plan, I just did week one, going mostly 10 reps, I am going to try to add 5 pounds a week to what I lift, I am going to keep the reps around 10 for about 3 more weeks, then I am going to add more weight and really try to push it hard and do some lower rep sets with more weight.

I like the 10 rep, 8 rep, 6 rep workout schedules I might try some thing like that after I get my first 4 weeks done so I can just get used to working out again and get my body revved up to go big.

I have to get to 210 by Dec 31st, that's my goal to weight that much early morning after a leak, pure body weight with no food, no fluids.
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Old 03-19-2008, 09:41 PM   #24
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nice improvement, nice lats
 
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Old 03-20-2008, 11:07 AM   #25
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yeah that's an awesome difference. Any idea's what your bodyfat was in the before pic?
 
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Old 03-23-2008, 09:20 PM   #26
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pretty much the same....it looks like I have much less BF yet it because I have much more muscle
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Old 03-23-2008, 10:31 PM   #27
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just imagine what ur back will look like in 12 more months. wow.
Keep pumpin'
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Old 03-30-2008, 12:57 AM   #28
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super awesome bro, i hope to be able to get a back like that 1 day
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Old 03-30-2008, 05:19 AM   #29
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nice. good work. give urself a pat on the bak...if u can :)
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