Hey. click the pictures for bigger size
Im 16 years old from Denmark, have trained 20 months now I think - have gone from 70 kilos to 102 kilos, 188 centimetres tall. I have been cutting 2.5 weeks now (waist from 96 cm to 86 cm), thinking I’m cut enough to show off now
Guns is 43.5 cm and legs is 70 cm, they’re needing some mass now though.
My max is 127 kilo in bench, 145 kg in squat and 155 in deadlift
I also do
55 kilo in db bench, 2 reps
50 kilo in ez curl, 8 reps
120 kilo in cable rows, 6 reps
10 widegrip pullups
115 kilo in closegrip pulldown, 8 reps
I’m doing a fullbody at the moment
Im looking for feedback or what needs alot more work than other things (Im thinking its the legs, lats, chest and arms)
Deadlift 4 set x 5 reps
Benchpres 5 set x 5 reps
Pulldowns 5 set x 5 reps
Militærpres 5 set x 5 reps
Cable Rows 5 set x 5 reps
Curls 2 set x 8 reps
Breastpres 2 set x 10 reps
Benchpress 4 set x 10 reps
Pullups 4 set x 10 reps
Clean & Press 4 set x 5 reps
Cable Rows 4 set x 10 reps
Squat 3 set x 10 reps
Breastpres 3 set x 10 reps
Very nice for a 16 yr old, I would discourage cutting though. Just reduce caloric intake until you aren’t gaining too much fat, and then eat cleanly until you are about 19. Then I would suggest cutting, at age 19.
You are very strong, but although all your body parts are big, your legs and lower body lifts (deadlift/squat) seem a little low in comparison to upper body.
Respect for not giving what the fuck high schoolers think, and going right ahead and bulking STRONG and gaining some fat with your chin up high.
This kind of attitude will carry you far as long as you work hard. Good job mate
Only critique is your calves, I had the same problem as you. That is, I had tree trunk looking cankles…or calves that didn’t have definition from my ankles. I solved that with some Standing Barbell Calf Raises, about 2 or 3 times per week. Give it it a try…
Id say your backs lagging a bit. Focusing on that as well as adding some more overall size should leave you pretty well off. A small cut of a few months could do you good, you don’t necessarily NEED it, but if you wanted to go on another mass phase for a year or two it might be wise.
Thanks for the responses. I also got a rather bad ab-shot here. What do you think my bodyfat% is?
Isnt standing barbell calfs hard to keep the balance? What about smith standing calfs, are they good? And should I stand on something to go all the way down and up with calfs?
I am going to go clean bulking again after my summer-break (oatmeal, dark bread, milk and dinner).
I actually use the standing barbell calf raise with the smith machine. I switch between that and the seated. You can stand on two 45lbs plates or a box to increase the range of motion.
I prefer it without, and I squeeze and hold at the top of the contraction for about 2 or 3 seconds. I always that I was a hardgainer when it came to my calves, but really I was just being a pussy about it…haha
No I’m cankle free and every week my calves get a little more defined. Give it try next time your doing legs
