Teen's Road to Physique Competition

Training Training Logs
141

Alright, so today was high bar squat and sumo deadlift. I have been feeling really drained when I get to the gym lately, not sure what is causing it but I have this tiredness during my workouts and finishing the workout just leaves me feeling more drained, but I get through the sessions none-the-less.

So with squat, there are 9 total sets the first two serve as a seeming bridge between warm-ups and my all out set at the given weight. Also, to mention it again, I am trying to bring up my high bar squat so that is what these squat numbers are for, not my considerably stronger low bar squat. The reason being is that my quads, I feel, are much weaker than my posterior chain and hamstrings in general, which I feel aided in my knee injury several months ago.

High Bar squat:
220x5
245x3
275 for an AMRAP with one in the tank. I hit 3.
260x3
245x3
230x3
220x5
205x5
190 for another AMRAP usually with about 2-3 reps in the tank. I hit 11.

Sumo deadlift. Alot of submaximal work here, very submaximal.
175x5
210x5
245x3
245x5
245x7
245x4
245x6
245x8

Then I hit some lying leg curls, up to 75lbs and 4 sets from 70lbs and 3 sets last week.
75x15,10,9,7
All sets with 3 reps in reserve

Then ended with 7 sets of seated calf raises, up from 6 last week. As well as up 5 pounds.
75x17,12,11,11,11,11,10
Again 3 reps in reserve.

Still at the 2500 calories.

Hit 157g of protein, 323g of carbs and 67g of fat.

Weight was 153.8

@shreddedbaby

142

Well as long as you’re feeling okay and healthy man. I have 4 meals with veggies a day atm. Im eating about 600 grams to 1kg a day.

143

Time to play catch up for the week with my training, at least in regards to posting here.
The week itself has been a bit odd as I have been maintaining my weight anywhere from 152-154 at 2500 calories, but the past three days I have seen a steady increase in my weight starting at 153.8 and as current as 155.2 this morning. Nothing drastically different in terms of body comp as I do not see any potential fat gain in specific areas (lower abdomen, face, etc). But still weird how I have been maintaining at that caloric level, haven’t changed anything and yet my weight is increasing. Odd, but worth noting.

On to the training,

On wednesday I had overhead press and incline press, then some accessories.

Military Press
95x5
105x3
An AMRAP at 120, I hit 4 with one in the tank
115x3
105x3
100x3
95x5
90x5
80 for another AMRAP, i hit 14 with two left in me

Incline Press
75x6
95x5
110x3,5,7,4,6,8

Then 4 sets of pullups with 10 lbs added and three reps left in the tank
x10,8,7,7

4 sets of wide grip pulldown with 3 RIR at 100lbs
x16,11,9,9

4 sets of seated cable rows with 3 RIR at 85lbs
x15,12,13,11

4 sets of face pulls, 3 RIR at 45lbs
x17,13,10,12

And finished with 4 sets of hanging knee raises with a 10lb db, again 3 reps in reserve
x18,14,12,13

Then yesterday I had deadlifts and front squats, followed up with accessories

Deadlift (conventional)
265x5
300x3
335 for an AMRAP, hit 4 with 1 RIR
315x3
300x3
280x3
265x3
245x3
230 for another AMRAP, i go until my double overhand grip gives out, I hit 12 with 2 in the tank

Front squat
100x5
130x5
160x3,5,7,4,6,8

back extension
4 sets with a 35lb plate with 3 RIR
x15,12,11,11

leg press
4 sets @220lbs with 3 RIR
x16,14,11,10

Calf press on leg press
7 sets @165lbs with 3 RIR
x15,10,9,11,11,9,9

And finally today I hit bench and close grip bench with accessories

Bench press
140x5
155x3
175 for an AMRAP, I hit 3 with 1 rep in reserve
165x3
155x5
150x3
140x5
130x3
120 for another AMRAP, hit 10 with 2 RIR

Close grip bench press
70x6
90x5
110x3,5,7,4,6,8

ez bar curl
4 sets @55lbs 3 RIR
x12,10,9,9

db skullcrushers
4 sets @20lb db’s with 3 RIR
x12,8,7,7

db shrug
4 sets @75lb db’s with 3 RIR
x17,16,13,11

normal grip pulldown
4 sets @95lbs with 3 RIR
x16,12,10,11

ab crunch machine
4 sets @45lbs with 3 RIR
x13,11,9,9

@shreddedbaby

2 Likes
144

Hey guys,

Sorry, I have been so inconsistent recently with my posts, but we were moving back to college this week so things have been a little hectic. However, training has been going nicely.

To catch up, yesterday, Monday, I had high bar squats and had a pretty big pr. Previously my 1rm high bar was 295 and my top set Monday was 295x4. To get three additional reps were awesome so really pumped about that. Followed that up with two back offsets, hit 265x5 and 215 for 9.

Then benched, hit 150 for 5 with maybe 3 RIR, then 135x10 and 110x12.

Then we had some bent over rows,
195x5
175x7
140x14.

Then just some accessories

One-arm incline lateral raises
15x3x12

Preacher curl
45x12,9,7

Seated calf raise
80x12,12,11

Then today was some deadlifts, some military press, and pull-ups, with a couple accessories at the end.

Conventional Deadlift
285x12
255x10
205x12

Military Press
100x12
90x7
75x8

Pullups
bw+15x12
bwx12
bwx11

Barbell Incline bench press-medium grip
95x12,8,6

straight arm pulldown
27.5x12
32.5x9,7

So right now my training is set up as a 4 day upper lower that focuses on the “big 6” movements. I switched low bar squat for high bar and sumo for conventional. As well as pull-ups, military press bent over rows and bench. Basically, it utilizes RPT in varying rep ranges from a week to week. So I hit my top set, then drop down the weight to get more volume. Really enjoying it right now and given how crowded the college gym gets it makes the most sense to stick to primarily these movements and then add in accessories based on what is available as everyone is trying to get swole (for the first two weeks at least haha).

As far as nutrition goes I am eating three square meals a day of “clean” foods, not worrying too much about exact amounts. On workout days I’ll have a post-workout shake following my workout which is simply a scoop of whey and a scoop of maltodextrin. And every night I have a protein shake before bed.

Really trying to work on balance right now and being a bit more relaxed with this kind of stuff, not lazy just more balanced.

1 Like
145

I remember in college I’d eat as much as I wanted during my meal-plan meals at the cafeterias…

…and have shitty creatine (during training) and whey (after training). I think it worked out really well…especially to help balance the stress of classes/exams and then you don’t have to try to schedule new classes around WHEN you should be eating or some other bro-bullshit.

This is how I remember it too. My buddies and I would go to the gym and we’d hit a bunch of bench or rows or whatever while every other dude on campus just did curls and triceps extension movements.

Bingo! I think this is key no matter how long you’ve been lifting (unless it’s your career, of course!). Simply put:
Reduced stress/worry = reduced cortisol levels = better recovery = more gains

1 Like
146

So today was leg day and I felt inspired by recently reading the bodybuilding training thread to play around with some new things and changed today’s workout up to something a bit out of the norm for me and probably more in the realm of a true bodybuilding workout.

The workout is inspired by John Meadows and his views on exercise sequencing, as well as his “4 phases” of a workout. It was a good ole fashioned Mountain Dog leg day.

So my first exercise was the lying leg curl. I did 2 warm-up sets of 10 to find my working weight for the day. Then I hit 60x12, 70x10 and 80x8, all with 90 seconds rest in between. For the final set I dropped the weight back down to 60 and did 10, dropped a plate, did 10, dropped another plate did 10, then immediately finishing that final drop set, I did 25 partials out of the bottom. My hams were on fire and I was excited to see how the rest of the day’s movements went with some “lubrication” to my joints.

Next were stiff-legged deadlifts. Again a couple of feeler sets of 10, then hit 195x10 and it felt awesome. I was using the 25-pound plates so I could get more of a stretch at the bottom. Then I bumped it up to 215 for 10 but felt that set more in my low back so I went back down to 195 for my final set of 10, overall did a 3x10 there.

Next was the leg press. I started light, one plate each side, feet a little wider than shoulder-width apart and low on the platform. Did a set of 10, 2 plates did a set of 10, three plates did a set of 10 and could feel that 4 plates would be a tough working set, so I went up to 4 plates each side and did a 3 second descent, exploded up but did not lock out, constant tension, for 10 reps. Went down to three plates and a quarter, still did the 3 seconds eccentric for 10, then just three plates with the 3 seconds eccentric for 10. In between each of those working sets of 10, I stretched each quad for 30 seconds hard. The burn was unreal.

Then moved onto something a little unconventional here. So to describe the movement first, I had my back up against the wall and feet out in front of me as if one were squatting in a smith machine. I held a 25 pound plate out and did 1.5 reps. So I would go all the way down, come up halfway then go back down and all the way up and that was one rep. Did 2x10 to really pump my quads.

Then hit a 1x12 on the leg extension, held the contraction for 3 seconds at the top on each rep. My quads were so pumped at this point it was insane.

Then hit 3 sets of calves. Went to the calf press and did 3 timed 1 minute sets. Used a weight that allowed me to get at least 15 fully flexed reps and when I fatigued on those I did partials until the 1 minute was up.

Then ended with some abs, 4x15-25 hanging leg raises with my elbows supported on the pads and then 4x15 incline sit-ups.

I have to say it truly was a nice change of pace to get away from the numbers and train to feel the muscle. I will definitely be slowly transitioning back into the more bodybuilding oriented style of training, as the last time we all had a meaningful discussion I was constantly overanalyzing everything and it just led me to stagnation. I feel that I have taken the past year to not only mature but to form habits as well, that I feel will now serve me well as I endeavor to get more specifc with my goals.

Looking forward to being more consistent on this thread and trying to provide a more in depth look or insight into developing into a physique competitor, naturally.

Thanks guys!

2 Likes
147

Good luck with leg doms!

1 Like
148

Good Morning Everybody, woke up today around 7:15 am and went to straight to the gym to beat the crowd. In college, you really have to fun the dead times or you will never truly be able to follow your routine as it is otherwise super crowded and you will be waiting 10-15 minutes just to use each machine. So if I need to wake up early to beat the crowd then so be it.

As @duketheslaya suggested in his post, my legs are hellishly sore this morning, not unwalkably sore, but it is definitely noticeable, my hams and calves specifically.

This morning I had chest and shoulders, again a lot of my workout was inspired by John Meadows.

First I did DB flat twist press. So essentially you are doing a DB press but on your way up you turn your pinkies in so that at the top of the rep you can squeeze your chest really hard and activate/pump it. Took a couple of warm-up sets then did the 40-pound db’s for 3 sets of 10, really was able to pre-pump and activate my chest which was nice.

After getting all warmed up moved onto the incline bench. The goal was to work up to a top set of 8. On these, I would stop maybe 1-2 inches short of touching my chest and then explode the weight up.
2x8 @45 lbs
75x8
95x8
105x8 and I called it there as the last rep of that set was challenging.

Then went into stretch pushups. So I placed two flat benches within range of each other, to a similar distance as if one was going to perform a wide grip pushup. I then placed a hand on each bench and sank down, really getting a nice stretch and exploded up and squeezed. 3x20 here.

Onto Shoulders:

So for shoulders, first was rear DB lat raises, took a warm up set then did 3x20.
20’sx20
15’sx20
10’sx20
I got progressively weaker as the sets went on but I wanted to keep my form integrity and to make sure my rear delts were doing the work and not have my traps take over.

Then DB front raises, all the way over my head. 3x12 did all sets with the 15-pound dbs.

And ended with some heavy side lateral partials. So what you do is you pick a pair of heavy DB’s and tilt your head back and just kind of swing them out to your side, keeping your arms straight, you’re doing maybe the bottom third of the range of motion of a lateral raise. 3 sets of 30. I used the 30 lb dbs. My side delts were on fire from these. I was a little hesitant about performing these not only from a social sense of people being like “oh this kid is trying to act strong and he’s barely moving the db’s” and also from a sense of always doing full ROM reps. My side delts were massively pumped after this and that is where the workout ended.

Grabbed 1 of my 4 meals for the day immediately after at the dining hall.
1 cup fo 2% fat greek yogurt.
4 slices of french toast

79 carbs
12 Fat
38 protein
566 cals.

My goal, in terms of diet right now is still maintenance cals, which I have been doing for roughly 3 months now, right at 2400.

I do 4 meals/day spreading each meal out evenly.

So on paper, the goal is 2400 cals
150g protein
315g of carbs
60g of fat

With each meal in the ballpark of
79g carb
38g protein
15g fat

2 Likes
149

No workout today, so instead I figured I’d show a standard day of eating, specifically looking at yesterday.

Meal 1 (ended up being my post workout meal coincidentally)
4 slices raisin french toast
1 cup of 2% fat greek yogurt

79 carbs 12 fat 38 protein 566 calories

Meal 2
4 oz grilled chicken breast
.75 oz mixed nuts
1.75 cups of white rice

78 carbs 16 fat 36 protein 609 calories

Meal 3
6 oz flat iron steak
1.75 cups of white rice

72 carbs 17 fat 41 protein 621 calories

Meal 4
Chocolate brownie quest bar
2 packets of maple and brown sugar steel cut oats
1/2 scoop of chocolate whey protein

86 carbs 14 fat 40 protein 565 calories

Day’s Total
155 protein
315 carbs
58 fat
2361 calories

Goal
150 protein
315 carbs
60 fat
2400 calories

150

This morning was back. Honestly not too tough of a workout. Would have been even easier if I wasn’t out until 2 am the night before and up by 6:45 for the gym. The stomach is still a little sensitive as I type this so today’s meals should be interesting. Had a lot of fun last night and kept it within my caloric level as I knew I was going out, so I altered my meals taking away from carbs from the first 3, upping my protein in each and then substituting my final meal completely for last nights debauchery. Is it optimal? Not at all, but it allows me to keep my physique goals balanced with college life. Anyways, onto the workout:

Meadows rows
2 warm up sets of 10, then did a ramping 3x10.
The weight number is the weight added to the end of the bar
25x10, 30x10, 35x10

Low cable row 3x12
110x12
120x12
130x12

DB pullover (head hanging off end of bench not laying across) 3x12
40x3x12

DB Shrug 1x12
Held the contraction at the top for 3 seconds on each rep
70’sx12

Hyperextensions 1 set
Sort of a drop set style here. Did as many as a I could with a 30lb db across my chest then dropped the weight and kept going until failure with just my bodyweight.

Sipped a nice chocolate whey shake after the workout because if I slammed it like usual, oh boy. Tomorrow is another off day and then we have arms on saturday. Looking forward to it!

1 Like
151

Alright, it feels like the 100th time I have said this, but the departure came with good reason. Everything has been revamped and the path to truly becoming a stage ready competitor has begun. I have recently hired on T-nation’s very own @robstein to take the reigns of my training and nutrition plan. The decision came with the realization that I am halting my own progress by constantly overanalyzing every minute detail of everything, so in order to continue progressing, I decided I needed to let my mind go blank and let someone else handle it and who better than someone who has done what I am aspiring to do.

In recent discussions with Rob, based on my current physique we are moving in the direction of entering a lean bulking phase, I agree that I definitely need to add size in order to enhance my physique but was never willing to pull the trigger on going into a surplus. However, as per Rob’s recommendations that is where we are going. Of course, in the process, we do not want to add any unnecessary fat, so the plan is a carb cycling approach. We have 2 low days, 4 medium days and 1 high day, all days do end up being in a surplus, but just change the macronutrient composition based on the day.

Training is a 5-day split and we are really looking to nail the upper chest, lats, delts while keeping the waist narrow.

Today’s workout was upper chest, delts, and arms.

Pin loaded incline press 70x10, 80x10, 90x10, 100x10
Low to high cable flyes 10x12, 10x12, 15x8
Side leaning DB raises 15x12, 20x12, 25x12
Rear Pec Deck (this machines weight were weird, don’t believe the hype)
120x10, 132x10, 144x9
Seated incline db curls 20’sx10, 25’sx10, 25’sx6
Ez bar curls narrow grip 50x10, 50x11, 50x10
V-bar pushdown 77.5x10, 85x10, 90x9
Overhead Db tricep extensions 35x10, 35x8, 30x11

A huge emphasis was placed on feeling the target muscle work and never losing focus during the rep, feeling the whole set in the targeted muscle.

I am super excited for this journey as I truly do feel that this is the next (and correct) step in achieving my goals of eventually stepping on stage. However, even though I am under great guidance I do realize it doesn’t make the work I am going to have to put in any easier and I am ready to put my head down and grind!

If anyone has any specific questions go ahead and ask away!

3 Likes
152

Good Morning Guys!

Just wrapped up my quads and hams session this morning! I have to say I have not squatted for performance (number chasing) in roughly 3 months and I can confidently say doing more leg presses and leg extensions has enabled to start to develop some “feathers” near the top of my quads, I feel like I can now also contract my quads better in those movements and if/when I do go back to squatting will be better able to utilize the squat in order to improve my quads and not just the weight on the bar. Honestly, I can say with 85% assuredness that in the last 5 months or so of training more like a bodybuilder my MMC has come along way where, at least on a very basic level, I can feel every exercise where I want to and can alter some to feel it in different areas if I want to as well. With that said here was today’s workout:

Leg extensions took a couple of warm-up sets then had 4x10-12
100x12, 110x12, 120x12, 130x12 I make sure to get a 1-second flex/contraction at the top and position the pad part of the machine far enough back so I can get a stretch at the bottom.

Leg press started with a plate on each side and worked my way into 4x12-15
3 plates each side for 15, 4 plates for 15, 4 plates and a quarter for 15, 5 plates for 15. I keep my feet a little inside shoulder width, toes forward and middle of the platform, really able to feel these in the quads.

Walking weighted DB lunges. I hate lunges lol, but I grinded them out nonetheless. It was only 2 sets so it’s not too mentally daunting. I took smaller steps as these were listed under quads and I know if I take longer strides my hams and glutes really come into play.
30’sx15 steps each leg
40’sx15 steps each leg

Then we moved onto hams, first was lying leg curls 3x6-8. Took a warm-up set then got right into it.
70x8
80x8
90x8

Then I jimmy rigged the lying leg curl machine so that I could standing single leg curls.
3x10-12 per leg
10x12
15x12
20x12

Finally, after getting a lot of blood in the hams we stretched them out with some DB RDL’s. Within the past 3 months, I have really dialed in my RDL form, in general, to feel it solely in my hams and not allow my low back to take over, even when the weight gets heavier. When I do these I do not come all the way up either as it keeps the tension on my hams and I find that helps me really target them 3x10-12
55’sx12
60’sx12
65’sx12

Today is a medium day, as we are doing a carb cycling approach like I said in the previous post. Since I lift at 7:00 am, I was up by 6:20 to have my pre-workout meal. I had 2 apples, 1 tablespoon of PB and a scoop of whey. Then pretty much immediately following the lift I made my way over to the dining hall for a post workout/breakfast meal. I had an egg white omelet with broccoli (5-6 egg whites), then 1 cup of oatmeal and an apple. Off to a great start this morning, have to go run and pick up some Tupperware so I can finesse some food from the dining hall and use it as meal prep for the day.

3 Likes
153

Today we had some back, bis, and calves. It was definitely a longer workout, or at the very least felt like it. I woke up a bit earlier today, 6 am, because I wanted to get my pre-workout meal, the 2 apples and one tablespoon of peanut butter with a scoop of whey in some almond milk (yummy!), in a bit earlier as I didn’t want to feel bloated from the apples. Apples have a tendency to bloat me and just feel like rocks in my stomach so I wanted to make sure I had ample time for them to digest.

As for the workout:

Started with 3x10-12 straight arm rope pulldowns. I liked having these first as it allowed me to get blood into my lats and establish the MMC most lack when it comes to their back. 27.5x12, 37.5x12, 42.5x11

Next was a narrow-neutral grip lat pulldown, after the straight arm pulldowns, these were great. Kept my grip light so I could ensure I was using my lats properly and not have my arms take over. 3x6-8. 100x8, 115x8, 130x8 (barely)

Following that was t-bar rows. I used 25lb plates and loaded those up so I could get a longer range of motion both during the stretching portion and the shortening phase when rowing the bar up. 3x8-10. 3 25’s for 10, 4 25’s for 8, 4 25’s for 8.

Next was a plate loaded row machine. Nothing special here just focused on really driving my elbows back hard at the top of each rep and made sure to get a full stretch at the bottom. 3x8-10. 70 (each side) x10, 80x8, 80x8

The final back movement was a single arm kneeling cable row. Called for 3x10-12. Just focused on driving my elbow back hard and contracting for a second at the top, then letting my upper body fold over a bit to really exaggerate the stretch at the bottom.
27.5x12, 32.5x10, 37.5x12

On to biceps:

Straight barbell curls. Curled up to my forehead, paused, lowered under control. repeat. 3x6-8. 55x8, 65x8, 75x6

Preacher curls (machine). Focused on the stretch and peak contraction. 45x10, 55x10, 60x8. At this point, my biceps were fully pumped to the point where they looked a bit watery, not sure what that is but I’ve never seen that before. Just a cool little thing I thought.

Hammer curls. These were tough after those two previous biceps movement. For some reason, my right arm would fatigue quicker and get the point where it just felt dead, like I could literally not even feel my arms move when trying to do another rep. 3x10-12 did both arms at the same time.
20’sx12
25’sx10
20’sx12

Then ended with 5x15-20 reps on the calf press machine. Held for a second at the top came to a full stretch at the bottom.
130x20
150x20
170x20
190x18
190x17

Overall, I am liking both the new nutrition and training plan. I find the nutrition really easy to stick too as I have access to all that is required of it, yes it takes some planning (and thievery) from the dining hall but I can make it work and have the peace of mind knowing that I am in good hands when it comes to that and that is enabling me to just put my head down and do the work! Excited for where this is going to go!

3 Likes
154

Alright so it has been exactly 1 week following the new diet and training protocol and there have been a few things I have noticed.

In the training realm, I am really loving the emphasis on developing my upper chest, delts, lats and arms and training on a program that was tailored to exaggerate growth in these areas. I will say it odd for me to not be squatting or deadlifting, but I think it is a great break for my body both physically and mentally. On the physical front, it is nice not having joint soreness or any “acting up” from my knees which, within the past year, would come and go. On the mental side, it’s nice knowing I do not need to constantly push my numbers, not saying I am not trying to progress, but that there are different ways to progress from session to session. As for my approach to progression, I simply work in the given rep range, utilizing the MMC, and when I hit the top end of the rep range I bump up the wight. But the focus is always on utilizing the proper muscles, never compromising the MMC for the sake of another rep to bump of the weight and I truly this is key to developing a PHYSIQUE. (either that or Rob has me brainwashed lol)

Where the change has been most drastic is on the nutrition side. Eating 6 meals a day leaves me never feeling hungry as I know the next meal is no more than 2-3 hours away. Given the food that makes up my diet, I do find myself bloated most of the time, which is good and bad. Good in the sense that it doesn’t lead to any mindless eating but obviously having a bloat 24/7 is no fun either. I also feel that given this is my first time truly embracing and staying a calorie surplus my body just needs to adjust to the amount of food I am eating. In terms of my physique in relation to this, it is hard to tell only being 1 week in. However, the noticeable difference is definite water retention. Unfortunately, it appears my face and lower abs hold the water because I noticed an instant decrease in the definition in those areas, the lower abs more so than the face. I also seem to hold my water in my biceps as they ballooned up once I started eating more. The other physique change I have noticed is just constantly being full. My forearm veins and bicep veins are almost always apparent now. As well as I am developing vascularity in my shoulders too. It is weird to me because I thought vascularity came with getting leaner, but I am certainly not complaining.

I left my scale at home but will be picking it up this week when I go home for the weekend, so I currently do not know what weight I am sitting at. As for the physique, we are doing updates every 2 weeks or so, so I’ll drop those of in here too when I do those.

In the meantime, I will just be plugging along on the program, eating my meals and trusting the process.

3 Likes
155

Very smart way to get bigger and stronger!

Again, a great outlook. While right now it feels like you’re “trusting the process”, just keep doing that, and eventually you’ll be past that phase and you’ll always be “in the process”. No doubt that first wave of significantly noticeable improvements is thrilling, and takes time. Progress is never ending, and it sure is a fun ride! Keep killing it bro!

4 Likes
156

Ok, so check-in time. First off, I finally got access to a scale and weighed 153.8, the two days following that I was 154.2 and 153.8 again, so it appears I am hovering right around that 154 mark. Up a couple pounds from where I started (151-152), so things are moving right on track.

Training has been going really well and today was the first day I noticed “significant” progress, as it just stood out the most to me. Last week I struggled to get the 30’s for 8 reps on seated incline DB curls, I tried so hard on that set that my following sets with the 25’s I couldn’t even get 8 and had to drop to the 20’s. During today’s arm session I was able to get the 30’s for a set of 10 and then a set of 8 before dropping to the 25’s for my final set. After evaluating this, I can say I am noticing slight increases in weight or a few more reps here and there in most of my exercises, which is nice to see.

On the nutrition front, things are still the same, still at the same caloric level and carb cycling rotation. Although, in a positive way, I think I am finally starting to get a little more used to the amount of food, I don’t find myself feeling as bloated ALL the time, definitely never feel hungry or craving more, always full after my meals, but not feeling as stuffed for as long.

With all that said on to the physique. Just for some context, these pictures were taken no more than 30 minutes ago from this post right after dinner lol. It’s the only time my roommate has not been here so I could sneak it in lol. With that said a bit of baby bloat as today is a high day as well. Love to hear what you guys think in terms of improvements and/or areas to continue to work on.

Week 2 complete!

46 PM
46 PM518×647 339 KB
20 PM
20 PM555×663 363 KB
07 PM
07 PM413×675 266 KB
46 PM
46 PM664×665 435 KB
19 PM
19 PM610×660 394 KB
35 PM
35 PM751×664 480 KB
17 PM
17 PM322×672 217 KB
55 PM
55 PM402×643 251 KB

2 Likes
157

man your backs looking thick!

158

Things that stand out as needing some work are rear and side delts, upper chest (welll everyone need more upper chest work lol), hamstrings and Glutes. I dont really have a good eye for weak points so take it with a grain of salt mate. @robstein @The_Mighty_Stu and il tag @MarkKO hes like training as a bodybuilder for a bit, but has some solid strength and muscle also.

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Yes, I am definitely lacking in the upper chest and both side and rear delts. Those are the weak points currently attempting to be addressed with my current programming, so hopefully, with consistent training and continued focus on being in a surplus, I will see some growth there. Thanks for the input!

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Oh yeah man i forgot sorry! And you’re welcome. You’ve some solid progress since starting lifting and i can notice some recent growth as well!

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