Damn Solid, dude.
I’m hopin’ to come in at that “look” when I hit (come back down to) that weight range (again) – currently a bit above my desired BF level; a bit lacking in strength due to a back injury last year. Been out of the game for awhile.
Keep up the great work, man.
Its damn right disrespectful to post a pic like that with “IMPROMTU” as the title. Thanks a lot bro! Thanks for shattering my ego!
35?? Good fucking job.
You’re only 3" taller than I am but you outweight me by 50 lbs! You look good…thick and lean…nice combo!
I must admit I’m pretty amazed at the positive responses here. Some of you guys that have posted have very impressive physiques, a few look to be competitive BB’ers. Whomever mentioned the left forearm thing, yes my left arm, left lat and forearm are considerably smaller. I herniated 3 discs in my neck squatting, and as a result suffer nerve deficit and atrophy on that side.
I’m fairly injury-ridden from 23 yrs of training, the last 10 years with very heavy, low-reps and low-volume. Learn from my mistakes! IMO the bench press and leg press can be completely forgotten and the world would be a better place. Same for those who recommend ballistic olympic-style lifts in a BB routine. Off the soapbox, thanks again for the positive comments.
you look good man…
But i think you got funny face on that photo.
I personaly think it could look way better if you looked bit more seriouse?
10 from me as well mate, great physique, and obviously earned through a lot of hard work.
Care to share more stuff you’ve learned over the years? Most effective programs, things to stay away from etc.
Again, great job.
Yes, I hate pics and had some dumb look on my face, doesn’t even look like me I think.
If I could offer any advice to anyone here, it’s that most people do WAY too much volume.
I built my size base (and was bigger than this photo) when I trained 3x week, mostly 5x5 system and lots of quality food. Stick with a good template at LEAST 8 weeks before you switch things up, MAYBE more frequently when you’re more advanced. Use machines very sparingly, they simply don’t stimulate your body in “3D”, they give you the least bang for your buck.
I do however like the Nautilus Pullover/Super Pullover machines–thanks to Dr. Ken Leistner!
Periodically train “outside your comfort zone”, i.e. 20 rep breathing squats, EDT, HIT, esp if you train like I used to with heavy low-rep work. Use advanced techniques sparingly, i.e. pre-ex (never worked for me), forced reps, negs, etc.
For God’s sake, work through a full range of motion. In the gym I work out in, I’ve seen maybe 5 out of 100 guys use appropriate weights and full ROM. I secretly enjoy the sneers from the 20" leg guys after they’ve leg pressed 800lbs x 3 inches for 5 reps. I had some never look at me again after I did my PR 405x23 reps A2G squats.
Hard to summarize 23 years learning, trial and error, etc!
405 X 23???
That explains the quads.
Thanks for the advice.
Found another pic sans head. I’ll see if I can dig up a back pic soon.
Some good advice there mate, thanks. I’m a big fan of Dr Ken’s writings - now there’s a T-man if I ever knew one.
Re your physique, you’ve got the “look of power” that many of the old-timers used to refer to - built on years of training the big lifts hard (compared to for example, a pure bodybuilder’s physique).
At this stage of your training, do you plan your workouts or just “wing it” based on how you’re feeling on the day?
I always follow a template in ref to bodyparts/movements to be trained. I will “wing it” in terms of volume/intensity/density occasionally, but try to stick with the plan. I’ve always trained alone with no spotters, so I need some structure to keep me on course.
Over the years everyone has always been amazed at my simple workouts and moderately low volume. The claim it must be “superior genetics”, but when they go through one of my workouts, usually within 10 minutes they’re so neausous that they’ve had enough.
Heck, I’ve puked several times in my lifting career, always from high rep squats–but I came back and finished my workouts.
EFFORT is the name of the game, pure and simple, took me many years to fully actualize the concept. I still don’t do much more volume than when I was a newbie, but my intensity and density are radically higher now, even at my old age!
Nice quads!
Appreciate you taking the time to answer all the questions man. You pretty much have the physique (and strength) I’m after. I’m currently a lean 195 at 5-10, and am looking to get close to where you’re at in the next couple of years. On that note, a couple more if I may:
In building your mass, particularly from the intermediate to advanced stage, did you follow the old “bulk up and cut down method”? How high did you let your bodyfat go before you leaned back down?
And did you ever get the opportunity to train with Doc Ken?
Cheers man.
Awesome job man. Dedication is a word that comes to mind.
Nice avitar.
I suppose I do a modified bulk and cut. I just don’t overdo the bulk. I generally try to gain as much muscle and strength as possible from October until March/April. I try to stay below 13-15% BF or less.
During that period I train primarily compound movements with few isolation exercises and little direct arm work. I train with low to moderate volume, high intensity and less density.
I utilize 5x5, 7/5/3 and 5/3/1 waves, 6/1 contrast sets, rest-pause, and occasional back off high rep sets. Think lower end of functional hypertrophy if you’re a Thib fan.
I keep fat in check, and increase carbs and protein, thus total calories increase.
I’m pretty new to the fat-loss thing. Not much fun. I increase volume, utilize lactate workouts, increase abdominal training and “weak points”, more isolation movements. Increase cardio from 20-30 min 3x week to max of 30-45 min 5-6x week.
Gradually clean up diet, drop carbs, and ultimately utilize carb cycling when I get below 10% BF. I still train pretty heavy even during weight loss periods.
I’ve never met Dr. Ken in person.I don’t agree with a lot of his recommendations, but when it comes to someone well acquainted with effort and dedication, few surpass this guy. He’s nuts. Some have commented on my best gym effort of 405x23 full squats at 215 lbs. Big deal! Ken did a documented 407x23 at bwt of about 155lbs at around 50 years old!!
Radjxf,
usually I’m not one to repeat compliments previous posters have already made, but in your case I’m willing to make an exception 
you’re an inspiration.
Solid physique…your years training has definitely paid off. I agree with your training philosophy as well. I make my best gains on a low volume but high intensity program.
Solid bro!
On re-feed days what do you normally eat and how many Kals do you get on that day?