kawikid

Hi guys. As i said on the other post, here's some pictures. If anyone can give me some pointers on what i'm lacking or need to push harder on, it would be a great help.

Basic outline is, i've been training on and off for 10years. I was under 10 stone when i started. Went about it the wrong way, ate anything that wasn't nailed down for 3 years and went to 13.5stone, mostly fat.:(
Quit the gym and started running to loose weight, and trained at home. Just press ups, crunches etc. Did this for 5 years, want back to 10.5 stone, but this time had a decent "fit" look. Over the last 2 years i've gradually dropped my running down and hit the weights again, taking it much more seriously this time.

I'm now 75kg. Still got some puppy fat to loose around my lower abs. But thought i'd post here to see it there are any bits and bobs you guys think i need to hit harder. ( i really think my lats and delts need a bit of work)

I dont really want to go for the big bodybuilder look. I like having my fitness and endurance too. I'm more look ing to get that 'cover of mens health' kinda gymnast look.

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willsey4

Ok, I will be the first.

From the last pic it looks like your shoulders could do with a little work to match yoru chest development. Possible some side raises to add some width to them. With some larger round shoulders that will make a significant change and also help give you that 'V' shape.

From your front double bicpes shot it looks like maybe a little width to your back to again add that 'V' look. Wide grip pull ups or pull downs will sort this out.

I might not be the ideal person to ask but this is my opinion

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gym rat

agree with the above... your arms and chest over power your shoulders

megatron

Nice low bodyfat, mid section looks great. Delts need filling out, looks like you have double-jointed shoulders?

Back could be thicker comparitavely, I think you know yourself where you need work mate from reading your first post. Doing much deadlifting? Doing much military pressing?

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Littleluke

You have a good physique there.

Definately work more on your shoulders and back to create more of a V taper. You have good bf levels to continue to develop lean muscle mass. I think if you're bulking when lean it's easier to keep an eye on your improvements.

Stick at it mate. you're doing well! What about your diet? a typical day?

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kawikid

Thanks for the comments. I really appreciate it.

I cant seem to make any progress on my lats or delts. My shoulders naturally curve forward. I've tried hammering my rear delts and working on streatching out my pecs to bring them back, but nothing seems to work. i am noticing a bit of development there, but everything else seems to be moving much quicker. I thing all those year running hasn't helped as my delt literally shriveled up and dissappeared after a while.

Back workout would typically be......

Wide chins/5 sets/6-8reps
Cable Rows/4 sets/8-10reps
One Arm Dumbell Pulls/4 sets/8-10reps
Shrugs/3 sets/8-10reps
Rear Delt Dumbell Raises3sets/8-10reps

Shoulder workout would be....

Seated Behind Neck Barbell Press/4 sets/6-8reps
Seated Dumbell Press/4 sets/6-8reps
Dumbell Side Raises/4 sets/8-10reps......
......then drop set last 2 sets 12.5kg, 10kg, 7.5kg to failure.

I dont train my front delts as i want my rears to be strong to pull my shoulders back and my mids to be big to give me a wide look.



Typical day would be...

9am. 2cups porridge, made with 3 cups skimmed milk, honey
and dried mixed fruit

9.30. 1 scoop protein shake

11.00 Bannana or bread and peanut butter, Apple or pear

12.00 Noodles with 2 eggs (only use 1 yolk), all mixed with 1 tin tuna.

15.00 2 boiled eggs (no yolks) big handfull of mixed salad. Or
a tin of mackrel instead of the eggs.

18.00 Salmon with lots of mixed veg and a small amount of boiled rice.
Or a stir fry with turkey and mixed veg.

21.00 Cup of cottage cheese wrapped in a couple of slices of cold meat.

On a training day i would have a 2 scoop protein shake after my workout. I work shifts so my gym times vary, mornings some days, nights other times.

I dont really go for the cut/bulk thing. I think, as long as i monitor my carbs in comparison to my CV work, and make sure i get 170-200grams protein a day i thought i should continue to stay lean(ish) but gain muscle. I eat quite a lot of oily fish etc too, but try and keep this to 4 times a week.

Sorry about the long reply.

fxleisure

Shoulder workout is lacking mate !

I would add a Military press using the smith machine in addition to your db press and behind the neck press.

Try working your DB lateral raises to failure, 8 - 10 reps isn't enough, you may have to reduce the weight to compensate.

Likewise with your pressing movements, 6 - 8 reps in my opinion isnt enough, ok on your last couple of sets maybe but you need to strive for 10 - 12 on your earlier sets.

Are you getting enough 'depth' in your presses? See a lot of people that don't come down far enough with the bar or dbells !

Any reason why your working your rear delts with your back?

In addition to your shrugs, why not try some wide grip rows as this will hit your side delts also.

Throw your traps in with your shoulder workout which will free up some time to add some deadlifting into your back workout.

kawikid

Because of the shifts i sometimes have to train 2 day in a row. So it sometimes ends up, legs shoulder one day, back biceps the next. When i trained my rear delts with shoulders they were still acheing on back day.

Interesting advice. I thought i had to hit them hard so thats why i was upping the weight and only getting 6-8. I'm hitting failure on 6-7 usually, and i train alone so dont have a spotter. My shoulders click and can get quite painfull if i go too deep. I have to warm them up for about 15mins during my leg workout so they're free enough or they click and i get a bit of pain. Been to doc /chiro etc, they say it's just the way my shoulders are built. They even clicked all the years i ran for the 1st mile or so untill they freed off.

On my side raises i work in front of a mirror and make sure i'm very strict and slow. No leaning forward or swinging.

willsey4

How many days to you have to train per week? I dont think training 2 days in a row will matter unless you train shoulders then the next day train chest for example as your shoulders will still hurt from the day before when training chest so this will hinder your chest training.

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kawikid

I do weights 3 days, cardio 1-2 days and spend an hour or so on streatching 1 day. So i'm doing something 5-6 days a week.

My main splits are..... chest&triceps, legs&shoulders, back&biceps.
Because of my shifts i might have to do all that in my 3 days off because the gym is closed by the time i get home on a work day. The the next week i might do i mon, wed, fri, etc, etc.

cellaratt

Looks like front delt seems to be the place your lacking most...throw in some sets of fronts raises and that should help...IMO

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Con

My two cents.....you very lean you have a great base of muscle BUT before i even read your work outs i could tell your not doing the core power moves aka squats and deadlifts trust me get on those and your physique will change drasticly!

willsey4

If I only weight trained 3 times per week below is what I would do personally. Rep range would be 10-12 and go as heavy as possible with still getting this number of reps:

Day 1 - Legs and Calves:

Squats
Leg Press
Leg Extensions
Lying hamstring curls

Standing calve raises

Day 2 - Chest and Shoulders:

Bench press
Incline press
Dumbell flies

Dumbell shoulder press
Side dumbell raises
Reverse flies
Shrugs

Day 3 - Back and Arms

Deadlifts
Pulldowns
Bent over rows
Close grip rows

Barbell bicep curl
Concentration curl

French press
Cable pushdowns

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kawikid

Very good advice, thanks. Can you tell me, how could you tell just from looking at the pics that i didn't do deadlifts or squat heavy. Would this give me a bulkier look??

I do squat, and have done for over a year. But i stay quite light (70kg) and do 12-15 reps, i go pretty deep with them, but keep moving, no pausing at the top or bottom. For a while i upped the weight but it made me feel a bit bulky round the ass and it really killed my running. I dont run as much now or race anymore, but i still like to be springy and free in my legs when i run. I'm a bit worried upping the weights too much and doing heavy deadlifts will give me that bodybuilder waddle. I'm not into that. Like i said in the 1st post, i'm aiming for the "mens health" kinda look. decent amount of muscle, but lean and fit at the same time.

Thanks for all the replies, all your input is very helpfull guys.

Con

Heavy compounds make the body look different, thick and dense also in key areas such as upper back, spinal erectors, glutes for instance basically all the muscles involved in heavy training which are not really stimulated to a great extent other wise.