Stats: age 23,
natural bodybuilder (only having legally available supps in Aus)
height 6’2, weight 195lbs (at comp) 210lbs(off session)
bench: 180lbs squat: 250lbs
favorite exercise: windscreen wipers
plan: take next year off to get bigger and fuller for 2011 comp
If this was from the Sydney show or the Melbourne show i saw you on stage, I was at both of them I even got to meet Ronni coleman
You got some long ass legs.
Looking good!
for your height you have a good build, i can see in the one photo that you were alot taller than your opponent(s?) which i feel can be a disadvantage. you have the same goals as me, year out mass up and come back stronger for 2011. i would say size all over, which isint ment as a Criticism, you have a balanced physique. Adding to your back width and arm size, and detail in your thighs.
When did you stop training legs before your show? I was advised not to train them for at least a week before the show as this can soften them and lose definition. Pose all the time I did an hour a day for the last 2 weeks (30-40 min a day up to then) posing when your carbing up helps bring the carbs into your muscle and helps add detail.
And on the day of the show I was advised to keep off my feet, if possible to lie down with my feet elevated. Not sure how much difference it made but I did it anyway! and dont pump your legs up before, but im sure you didnt!? good abs need upper chest.
whats your diet like?
whats your split like?
keep up the good work gave you a good score, for 23 much better than i looked at that age
How in the world did you develop that physique with a 180 lbs bench and 250 lbs squat?!?
i would guess that having those “long ass legs” would make squating slightly more taxing. and same again on the bench long arms etc. being shorter is an advantage in bodybuilding me thinks!
[quote]MementoMori wrote:
How in the world did you develop that physique with a 180 lbs bench and 250 lbs squat?!?[/quote]
Sickening isn’t it?
Just goes to show that you don’t have to have the biggest lift to have a good physique. Most if it is diet and consistency in the weight room.
To the OP, very good job. As others have stated, you just need to pack on the mass as you are proportioned well.
[quote]MementoMori wrote:
How in the world did you develop that physique with a 180 lbs bench and 250 lbs squat?!?[/quote]
Probably not a 1RM but rather the weight he currently is repping on his heaviest set. I guess we’ll have to wait for the OP to clear it up…
[quote]Icarus wrote:
MementoMori wrote:
How in the world did you develop that physique with a 180 lbs bench and 250 lbs squat?!?
Sickening isn’t it?
Just goes to show that you don’t have to have the biggest lift to have a good physique. Most if it is diet and consistency in the weight room.
To the OP, very good job. As others have stated, you just need to pack on the mass as you are proportioned well. [/quote]
i appreciate all the compliments and critiques - i know my lifts aren’t impressive by no means.
i used to be into kickboxing 3 years ago but for the past 3 years i have been dedicating myself to the sport of bodybuilding. i always try to maintain strict form with my lifts and occassionally try some low rep work but never seem to be able to up my poundages - to me the amount of weight only represents a figure, i only need a certain weight to feel the stimulation i require for hypertrophy. those lifts are for my 6 rep max.
[quote]Harris Russ wrote:
for your height you have a good build, i can see in the one photo that you were alot taller than your opponent(s?) which i feel can be a disadvantage. you have the same goals as me, year out mass up and come back stronger for 2011. i would say size all over, which isint ment as a Criticism, you have a balanced physique. Adding to your back width and arm size, and detail in your thighs.
When did you stop training legs before your show? I was advised not to train them for at least a week before the show as this can soften them and lose definition. Pose all the time I did an hour a day for the last 2 weeks (30-40 min a day up to then) posing when your carbing up helps bring the carbs into your muscle and helps add detail.
And on the day of the show I was advised to keep off my feet, if possible to lie down with my feet elevated. Not sure how much difference it made but I did it anyway! and dont pump your legs up before, but im sure you didnt!? good abs need upper chest.
whats your diet like?
whats your split like?
keep up the good work gave you a good score, for 23 much better than i looked at that age[/quote]
I much appreciate the encouragement Harris. I think i was tallest in the competition. As for leg preparation i didn’t go so far as to completely rest my legs that much, think my last leg workout was 3 days before the show - definitely didn’t pump up legs at the show. Seems like good advice not working out legs during that week - not like u can really lose any size that time.
In terms of diet i aim to eat every 3 hours, i have about 3-4 protein shake meals a day as i do shift work and it can be a bit hard to organise other meals. I have mostly Asian food for solid meals (as mum and wife both Asian) like rice with stir fried chicken breast or lean beef strips and vegetables. I still ate these meals during cut up phase though i just reduced the rice. In last couple weeks i tried to cut out protein shake meals by having pre packed chicken salads instead.
My usual split is day 1: chest/delts/tris day 2: cardio and abs day 3: quads, hamstrings, calves day 4: cardio/abs day 5: back, traps, biceps, forearms day 6: rest day then repeat whole cycle.
Looking pretty impressive yourself, what federation u competing in?
Very impressive, I’m hoping I can get my long ass legs to look like yours oneday!
Look at those ABS!!! What do you do for abs?
Great men.You have 9 from me.Great body, abs, arms and everything else. 
Very clean body.
[quote]MementoMori wrote:
How in the world did you develop that physique with a 180 lbs bench and 250 lbs squat?!?[/quote]
I was going to express that in a ruder and more jealous way, but this will do. wtf?
what part of australia are you from? how did you place?
[quote]iSnack2.0 wrote:
what part of australia are you from? how did you place?[/quote]
from SA - came 2nd in both novice and heavyweight open division, this was the Asia Pacific WNBF titles in Sydney (though it nationals it was not very big competition as WNBF only starting in Aus recently).
whereabouts u from yourself? - did you compete this year and which fed? i would like to get bit bigger overall and try different feds in 2011.
[quote]alfalphie wrote:
Look at those ABS!!! What do you do for abs?[/quote]
i always have the biggest grin when they call for me to do overhead ab shot in comps I like to train them with very intense exercises - windscreen wipers and the lying leg raises that u might have seen in Rocky IV or done by Brucelee. Only need to do 3 sets of each of around 10 to 15 reps. Occassionally i throw in some dumbell pullovers and twisting crunches but if i do the six sets of the first two exercises i feel my whole midsection is adequetely stimulated.
[quote]modernsamurai86 wrote:
iSnack2.0 wrote:
what part of australia are you from? how did you place?
from SA - came 2nd in both novice and heavyweight open division, this was the Asia Pacific WNBF titles in Sydney (though it nationals it was not very big competition as WNBF only starting in Aus recently).
whereabouts u from yourself? - did you compete this year and which fed? i would like to get bit bigger overall and try different feds in 2011.[/quote]
nah mate I don’t compete, I’m from victoria. At the moment trying too just get as big as possible naturally so that if I choose too either compete or use AAS I’ll have a decent base. I saw some WNBF in a melbourne show middle of september it was mixed with the nabba. A guy who used too go to my highschool(the year above) has been very successful with natural body building.