front muscular
What type leg program are you currently doing? How many squat variations? Any lunges? SLDL’s? Keep up the great work!
Your back looks amazing bro, especially lower back. What does your lower back and shoulder workout consist of? My diet is quite similar to yours, I hope in 2 years my body can look like yours. 8/10
[quote]animalmj wrote:
What type leg program are you currently doing? How many squat variations? Any lunges? SLDL’s? Keep up the great work![/quote]
Im currently doing
Front Squat, Deadlift 6x7,5,3,7,5,3
Lunges 6x10,7,5,10,7,5
Leg Extensions and leg curls 3x10-12
I think the biggest problem is I started doing good leg programs a bit late, I used to do just 2-3 exercice/week
[quote]FourSixForty wrote:
Your back looks amazing bro, especially lower back. What does your lower back and shoulder workout consist of? My diet is quite similar to yours, I hope in 2 years my body can look like yours. 8/10[/quote]
I might disapoint you on that one but… I don’t do any lowerback exercice
I just feel it working when I do some deadlift and backsquat but thats pretty much it…
SOMETIMES, when I feel like it, I might throw in a 4-5 series of weighted lower back extension 3times/week but… thats really it
As for the shoulders, ive always pretty much tryed to do 2 pushing exercices (standing barbell press,seated shoulder press, arnold press)1 lateral exercice (cable lateral raise, dumbell lateral raise) 1 front raise (dumbell or barbell) and than 1 exercice with a rotation (cuban press)
I agree with everyone else about the traps lats. If you have the strength I would suggest weighted pullup making sure you hang in the bottom position for 1-2 seconds to get a good stretch on each rep.
As for the traps, work on doing some heavy rack pulls from just below knee height or right at knee height and of course shrugs. You can experiment with behind the back barbell shrugs and barbell shrugs. I would then finish them off with dumbbell shrugs.
Also on your back workouts, you may want to try and get some lifting straps so you can really target your back once your grip gives out. Don’t do every set with them, but once your grip starts giving out before you back, you need to start using them to maximize your workouts. Good luck bro…your nice and lean and have a solid base to work with. Congrats.
I might disapoint you on that one but… I don’t do any lowerback exercice
I just feel it working when I do some deadlift and backsquat but thats pretty much it…
SOMETIMES, when I feel like it, I might throw in a 4-5 series of weighted lower back extension 3times/week but… thats really it
As for the shoulders, ive always pretty much tryed to do 2 pushing exercices (standing barbell press,seated shoulder press, arnold press)1 lateral exercice (cable lateral raise, dumbell lateral raise) 1 front raise (dumbell or barbell) and than 1 exercice with a rotation (cuban press)[/quote]
I’ve already made full squats part of my routine, and my legs are coming along well. I think your excellent lower back musculature comes from how many set of deadlifts you do…I’m gonna have to give that many sets a try…just curious how many times/week do you do deads? As far as improvements, I have the same problem with my leg width (people have suggested varying my foot stance during squats, also skiing). Andfor the lats, start doing some wide grip pull ups and do an iso hold for 30secs on the last rep.
Good job
lol thx
As for the deadlift, I do it once a week, i used to do a lot of Tbar Row tough, so it must’ve helped for lower back
As for the lats, I think they do need some improvement but not as much as what we see on pic, I realised afterward that for my front double bicep, my shoulders were both leaning behind way too much, i’ll take another 1 soon
Overall you look pretty good, one thing that can make or break a bodybuilder is learning how to pose. I would suggest to get a coach and work on that, this way we can probally see more of your physique. Keep up the good work.
Congratulations, you look awesome and your hard work is evident.
Changing my diet
~400g prot
~220g carb
~180g fat
~4600 calories
Thanks for all the comments btw (working on those lats/traps/leg width) 
[quote]zraw wrote:
Changing my diet
~400g prot
~220g carb
~180g fat
~4600 calories[/quote]
that’s alot of calories, you’ll get huge. Hope to see the transformation
Seriously good job man
And your only 21 so MANY years ahead of you.
[quote]Corkonian wrote:
Seriously good job man
And your only 21 so MANY years ahead of you.
[/quote]
thank you ! yeah, looking forward to the years in the mid 20s, early 30s
[quote]Handsome Rob 84 wrote:
zraw wrote:
Changing my diet
~400g prot
~220g carb
~180g fat
~4600 calories
that’s alot of calories, you’ll get huge. Hope to see the transformation[/quote]
I’ll try to take new pics at the end of august
i only came here because I was hoping drivethru had posted
[quote]AccipiterQ wrote:
i only came here because I was hoping drivethru had posted[/quote]
Oh hell, I’ll do it:
“Dude, you’re getting totally ripped off on your rating. No way you’re just a 6. If all these Haterz weren’t so jealous of your low bodyfat you’d be a 9 for sure!”
Sorry DriveThru! I couldn’t resist. 8^D
BTW, nice job zraw. Lat width, traps and quad sweep need some work as has already been mentioned.
Keep up the good work and enjoy all the food!
(Lucky-ass lean bastard!.. grumble, grumble…)