This is me at 180 lbs. At 12% Body Fat.
Any criticism welcome but be gentle!
Looking pretty good. My suggestion work on your lat width.
D
Yeah I thought sum1 would mention that. Been doing wide grip pull downs and REALLY wide chins for a while but not seen much of a change.
Any suggestions?
Make sure you go heavy, focus on the contraction, and pull with your elbows, not your hands.
Weighted pull-ups have worked far better for me than lat pull-downs. In doing weighted pull-ups, I use the standard belt and chain setup with 45 and 10 pound plates (for a total of 55 pounds). I use a medium overhand grip and focus on the range of motion. Wide grip never really hit my lats all that well.
good work so far.
how tall are you ?
I dont know what it is but when it comes to weighted chins i’m useless!
Wide pull-downs I can do 250lbs at a strict 8 reps. But with pull-ups, If I do a set of 10 with no weight, i struggle to get that again for the next 4-5 sets.
Is that strange?
[quote]Mr.U wrote:
I dont know what it is but when it comes to weighted chins i’m useless!
Wide pull-downs I can do 250lbs at a strict 8 reps. But with pull-ups, If I do a set of 10 with no weight, i struggle to get that again for the next 4-5 sets.
Is that strange?[/quote]
Thats why most people don’t du pull ups, they are harder than pull downs.
If you have trouble with them try really focusing on a slow negative return, in a few weeks you will really notice a strength increase.
Try underhand grip 1 arm pullup negatives. Basically do an underhahnd pullup and remove one hand at the op and lower yourself with the other arm. Also, try training to do a front lever. It’s a gymnastics move, which is kinda weird but its great for the lats, similar to pullovers.
Both of these moves should work pretty well. Obviously not great moves for anyone real heavy but you seem to be a reasonable weight for them. A heavier guy could do lat pulldown negatives or pullover holds.
[quote]WS4JB wrote:
good work so far.
how tall are you ? [/quote]
Im 5 6". I used to hate being that small but now I dont mind it too much. When you start putting on size, its more noticable than a taller person IMO.
I guess it makes you look a little wider.
Looking pretty thick 
How long have you been training to get to that point? Do you have an measurements of arms etc?
Its been 4 years but I would say 2 years seriously. My arms are 15 1/2 inches. I dont know if this is ok for a 19yo.
I take my training and nutrition very seriously. I do take the time out on the odd occassion to go out with my friends for a drink. But to me I dont see this as being un-dedicated, just having a little bit of fun whilst i’m young.
I dont think this is un-dedicated, do you?
Looking solid bro. Are you planning to compete or just to challenge yourself.
Regarding bring bigger lat doing double back biceps. I am on the same page aslo. I don’t know meaning of quit. In my opinion. to improve reps doing body weigh chin up go really wide and focus on the strech. make sure give time for your rotator cuff a chance to rest before hit back and make it a killer workout. Challenge yourself every time at the gym. Add another 5 or 10lb plates each time.
Make sure get all your meal. Don’t miss a single meal. I rather not train then missing a solid meal. Drinking is fine. Everybody has to enjoy life. but If you want something badly. You know what to do. Good job and keep it up!
[quote]AGAME wrote:
Looking solid bro. Are you planning to compete or just to challenge yourself.
Regarding bring bigger lat doing double back biceps. I am on the same page aslo. I don’t know meaning of quit. In my opinion. to improve reps doing body weigh chin up go really wide and focus on the strech. make sure give time for your rotator cuff a chance to rest before hit back and make it a killer workout. Challenge yourself every time at the gym. Add another 5 or 10lb plates each time.
Make sure get all your meal. Don’t miss a single meal. I rather not train then missing a solid meal. Drinking is fine. Everybody has to enjoy life. but If you want something badly. You know what to do. Good job and keep it up! [/quote]
I definately want to compete. Probably in my early to mid 20’s. Still enjoying myself at the moment. Dont get me wrong though I take it just as serious as many people. I feel i’m laying a solid base for the future IMO.
[quote]AGAME wrote:
Looking solid bro. Are you planning to compete or just to challenge yourself.
Regarding bring bigger lat doing double back biceps. I am on the same page aslo. I don’t know meaning of quit. In my opinion. to improve reps doing body weigh chin up go really wide and focus on the strech. make sure give time for your rotator cuff a chance to rest before hit back and make it a killer workout. Challenge yourself every time at the gym. Add another 5 or 10lb plates each time.
Make sure get all your meal. Don’t miss a single meal. I rather not train then missing a solid meal. Drinking is fine. Everybody has to enjoy life. but If you want something badly. You know what to do. Good job and keep it up! [/quote]
Say what?! You have to drink to enjoy life? Crazy
[quote]elliotnewman1 wrote:
Say what?! You have to drink to enjoy life? Crazy
[/quote]
You totally missed his point.
Heres a couple more
I agree you should definatley move from pulldowns to pull ups. Who needs to do 10 reps to start out. Start working with say 6 sets of 4 reps using as much weight on the belt as you can handle. Explode up and control the negative down. Give yourself two months of that and then try without weight and you will fly up on the bar. Progress from there.
Pullups and pulldowns are just not even the same exercise it’s strange, but true.
You can also do deads,romanian deadlifts, and good mornings to work the back and thicken it up to match the good development of the arms.
It’s a bit weird that you said the same day that you were 200lbs in one post and 180lbs in this post. Looking good, but seriously, what do you actually weigh?
I was 180 lbs in this picture. I am 200 lbs at the moment. That pic was taken late last year. Sorry that i didnt mention this