O.K here is an update on my stats - had my bf done today with the calipers at the gym and she couldn’t find much to squeeze! The calculation ended up being 2.6%! In addition to this my weight is up around 215 today, with more than 2 weeks to go I think all I need to do know is let the skin tighten some more and deplete some water.
P-22, awesome back shots. You look thick and solid.
Do you mind if I ask what you do and have done for shoulders? I’m really looking to acheive that nice full rounded look (my girl gets really turned on by big well developed shoulders, and who am I not to oblidge).
Any suggestions?
Impressive P-22.
heres my usual shoulder routine:
start with standing lateral dumbel raises:
30lbs for 20 reps (warmup)
45lbs for 10-15 reps (all done in a controled fasion - no swinging or heaving)
50lbs for 10reps then go immediately into a drop set running the rack:
40lbs to failure
30lbs to failure
25lbs to failure
20lbs to failure
Next exercise is lying on an incline bench I do single arm lateral raises
2 sets each arm
25 lbs for 10 reps
Next I go to the cables and do
3 sets of 10-12 controlled reps (no swinging heaving or body movement)
-lateral raises with 3,1/2 plates
I then do one or two sets of cable lateral raises with the handle behind my ass for a different angle.
Next I go back to the dumbel rack
3 sets of lateral raises bent over -I do two leaning against the incline bench and one in sitting in the bent over position
3 sets of controled reps to failure 10-15reps with 45 lb dumbells
Next I go to the pec dec and do reverse flys sitting facing the pec dec
I do 3-4 sets of this, and usually pyramid up in weight
I always hold for a contraction at the peak of the movement then slowly release it feeling the muscle work
Next I do dumbel front raises.
1 warmup and 2 sets with about 45 lbs each hand, I make sure that I don’t swing the weight up but keep it under control at all times.
Next I do a few sets of high pulls usually with a plate a side for 10 reps
then I do seated shoulder press on a lever machine
1 warmup with 2 plates/ side
3 sets with 3 plates/side slow and to failure
2 sets using the front handles -Arnold press style
Finally my last exercise is seated military press with the bar for 10 reps behind the neck
I then go up to 25 lbs a side and do another 2-3 sets doing very slow easy reps- getting a good pump.
I usually save military presses for the end because they are the hardest on the shoulder joint, so if I pre-exhaust the shoulders then I can use minimal weight and still get a great workout without having to worry about over-stressing the shoulder joint.
This is the end - It takes me about 1 1/2 to 2 hours to do but every single muscle fibre of the shoulder is well worked by the end of the day - I have been doing this workout or ones simmilar to this for years and I feel that it has given me the complete rounded shoulders. Hope this was helpful
P-22
P22:
Awesome! Thanks for taking the time to write that our for me!
I’ve always done shoulders at the end of a “chest” day or similar, instead I think I’m going to set aside an entire day for shoulders opposite end of the week from my benching and rowing day and closely mimic your routine.
Thanks again!
Nice physique, very hard and symetrical. once the water is gone you will have a trophy grabbibg physique!! Posing is pretty good but as you said could be better.
Thunder and 'trish are good in this area. i’ll keep my opinions to myself unless asked tho 
P22: Do you believe that cables and dumbell lateral raises will give you better shoulder developement then, say, someone who focusses their attention on pushing big weight in behind the neck presses???
My whole theory as to shoulder training has been to use the military press as my basic exercise and other as assistance.
In my experience this has allowed me to work me shoulders much harder and more effectively without fear of a shoulder injury. How many guys do you know have fucked their rotator cuffs because of heavy behind the neck presses? - Sure it looks impressive doing all that weight in the gym, but eventually they fuck their shoulders and then they are sitting at home while I am in the gym training hard. On top of this my routine works the entire shoulder hard, not just one area. That is how I have developed the balance and symetry.
P22- I havent had the time to post lately, but certainly deserved it. I am tremendously impressed, you will rip shit up at your show. BTW tito is giving you some good adivce from what I have read.
In that last pic you may not have been a juicer yet, but the guy in the background is a pinser and a half
Yah that guy is pretty big,but we always made fun of him behind his back because his legs do not match his upperbody developement
Damn good P#22.Good luck with your show.
Hell, I was happy to take your advice just based on what you wrote. Your pictures just prove the point.
Bump
P22: How’s the contest prep going? Do you have more pictures of the physique?
In my last full week of dieting, - have decided I will cut water on wednessday and carb up at the same time. - mmm kraft dinner! can hardly wait! I am weighing 217 lbs right now - yes people - I have gotten bigger! and my arms are up to 18 inches cold - my bf dipped up a bit to 4. something from 2.6 but is back down again- I am now super ripped - you can see the individual detail of each quad muscle, and the glutes are ripped up as well. Will quit working out wednessday and just practice posing from then until the contest - since I have no energy at all for that right now. I was sick mon-wed with a case of conjuctivitis, and inflamed tonsil that got so bad I was having trouble swallowing my pill, and supplements I take. I didn’t miss any gym time though and continue to grow, and lean, at the same time. I am planning on taking some picks probably next thursday and posting them before the show so stay tunned because I can hardly wait to see how I look once I begin carb loading!
sounds like everything is falling into place. keep up the good work bro.
O.k everyone I took new picks today, and will have them up later tonight - so stay tuned!
O.K Bros I started a new thread on the photo forum with my most recent pics… Come check it out! P-22
This strut yo stuff thread is awesome!
It’s all about water depletion before a contest.