bad_horse

Im 19, been training properly for little over 3 months now, spent about 6 months before that ****ing about once a week doing naff machines (waste of time and cash!!!). I train 3-4 days per week, am exactly 6ft tall, weigh 12st 9lbs and am about 8% body fat (although i am currently unfit by my standards due to end of football season, so could expect to see maybe 1% less body fat during season). Anyway here are some pictures, say exactly what you think as this will help, cheers. Also i do very little back exercises and practically zero sit ups. Also havn't got diet sorted yet, just eating healthy about 5 times per day, 3 large meals, 2 smaller ones, also using protein and creatine.

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Littleluke

You're looking good mate, why no back exerices?

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bad_horse

Dunno really, havnt got round to them yet lol, i do exercises for lats like pulldowns, pull ups, rows etc. Seems to be coming on ok without doing much to it anyway.

Ziricote

Throw in a deadlift or two into a workout, you'll notice the difference after a few weeks.

hackskii

Absolutly, raises natural test and GH levles too.


Pretty lean dude, some decent genetics I see.

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Scott


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Scottswald

no offence mate but it really could do with some work

Ultimax

Mate, great definition, but you might wanna add some crunches on as part of your core work.. deff helps with the squats and deadlifts when you get heavier

wrt.. Creatine... rememer to cycle it (i.e. take a couple of months with no creatine after a period of supplementation)

On back... forget the pulldowns (can easily be a cheat with poor form) and go to the pullup station and do 3 sets of overhand pullups (shoulder width) - you're pretty light so i guess 3 sets of 10 should be manageable...dipping belt should help if these are easy.... then seated row, 3 sets strict form... dunmbell row, 3 sets.....and then 3 sets heavy deadlifts to finish... important to get someone knowledgeable to show you exactly how to deadlift, as this will be one of the core exercises of your development programme.

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