1 year of Progress! (CRAZY!)

Quasy · 03-21-2007, 06:32 PM

The last picture of me was taken during spring break last year. the newer pictures were taken 1 week before my spring break this year.

Can some1 please give me a estimate BF%?

Also i would like to know what areas need the most improvement!

THX

garbage cutters · 03-21-2007, 06:32 PM

any more pics of the girl in the first pic?

btw very impressive!

(and your progress is good too)

you look around 10ish bf%

overall, very proportional for your size...do you plan to keep bulking?

Quasy · 03-21-2007, 07:12 PM

Quote:

Originally Posted by garbage cutters

overall, very proportional for your size...do you plan to keep bulking?

yea! actually ive never cut before. im naturally low BF%

FitManJack · 03-21-2007, 07:26 PM

Wow, you look waaaaay better now than 1 year ago. Great progress.

I'd keep eating a lot and focusing on the main compound movements, especially deads and squats. You'll be amazed at what heavy squats and deads (no wrist wraps) will do for your back, traps, forearms, and, of course, legs.

Good work! REPPED...

FMJ

Quasy · 03-21-2007, 08:34 PM

Quote:

Originally Posted by FitManJack

I'd keep eating a lot and focusing on the main compound movements, especially deads and squats. You'll be amazed at what heavy squats and deads (no wrist wraps) will do for your back, traps, forearms, and, of course, legs.
FMJ

yea ive really neglected deads and squats but ive just started doing them! lol yesterday i did my first deadlifts, i warmed up a bit and maxed 300! is it normal for my lower back to be REALLY sore? mabey i should have worn a belt?

Fletch0733 · 03-21-2007, 09:40 PM

doin good john...we are awesome

gonna be looking good for florida!!

Jose26 · 03-21-2007, 09:44 PM

Good job man, keep it up

training.hard · 03-21-2007, 10:06 PM

great progress!

Quasy · 03-21-2007, 10:26 PM

thx for the encouragement!

i was wondering if there is anything else that i should be working specifically on. and can anyone else guess my BF%? is 10% right?

Stevebaby · 03-22-2007, 07:57 AM

that is some change, very dramatic, good job

serratus · 03-22-2007, 08:06 AM

Quote:

Originally Posted by Quasy

thx for the encouragement!

i was wondering if there is anything else that i should be working specifically on. and can anyone else guess my BF%? is 10% right?

Work on heavy, compound movements; bulking diet; and posing.
Good progress so far.

hmartinez · 03-22-2007, 08:14 AM

wow,,, thats a nice progress, looking great kid,, keep it up,, everything looks good for only one year,,, maybe you should focus a little more on chest, which is wat i think it looks weaker, maybe add another day of chest workout,,, looking awsome, keep up the good job

Quasy · 03-22-2007, 08:17 AM

Quote:

Originally Posted by hmartinez

wow,,, thats a nice progress, looking great kid,, keep it up,, everything looks good for only one year,,, maybe you should focus a little more on chest, which is wat i think it looks weaker, maybe add another day of chest workout,,, looking awsome, keep up the good job

really? cuz i do bench like 3 times a week. mabey i will start doing more incline or decline, which one would help me more?

Kennyliftit · 03-22-2007, 10:52 AM

Whats your bench routine look like? Reguardless if you do it three times a week you might not be doing enough/too much?

Quasy · 03-22-2007, 11:35 AM

bench is always the first thing i do when i get to the gym because its my favorite. Ive been doing the same thing too. i start with 135x8, go up to 155x6, 185x5, 205x4 to 6, 225x3 to 5, if i max i will go to 245x1, then try to get 260

im actually going to start this routine here

http://www.timinvermont.com/fitness/benchpgm.htm

its worked well for me in the past

Quasy · 03-22-2007, 02:53 PM

cmon guys this thread has 1300 views but very few replies.

give me some feedback, what can i work on ??

Kennyliftit · 03-23-2007, 11:09 AM

Ya you said you do bench three times a week....What days during the week do you do chest?...that was my question?

phuz · 03-23-2007, 11:16 AM

nice improvement man! i can't believe you did all that in ONE year!

was it all natural?

ChickenTuna · 03-23-2007, 12:07 PM

great progress!

Sexy and Strong · 03-23-2007, 12:12 PM

Great progress!

yeahbuddy · 03-23-2007, 12:38 PM

usually when you title your thread like "CRAZY PROGRESS", you get flamed... However after seeing your pics I thought... damn that is some crazy progress!! Nice work! Amazing how lean you stayed!

cnock · 03-23-2007, 12:40 PM

If your bringing the muscle to failure there is no need to work it more than once a week. If your trying to lift for size maxing out will not help you get bigger. Gnereal rule of thumb is never go lower than 5 for a working set. Most working set reps range from 6-12. whatever you feel most comfortable with . i personally stick with 6 to 8 rep range. To have a nice full chest you will need to do incline and decline. Part of building a full porportional muscle is hittning it from all angles. hope this helps

Quasy · 03-23-2007, 01:57 PM

Quote:

Originally Posted by yeahbuddy

usually when you title your thread like "CRAZY PROGRESS", you get flamed... However after seeing your pics I thought... damn that is some crazy progress!! Nice work! Amazing how lean you stayed!

Thanks alot! i try to eat clean, plus a fast metabolism helps.

Quote:

Originally Posted by phuz

nice improvement man! i can't believe you did all that in ONE year!

was it all natural?

nope! lol, ive been taken my sups

, ive taken no-xplode twice, cellmass once, and whey + multi the whole year i think.

OH YEA, a few months back i had mono and the doctor said i couldnt lift for 4 weeks and went from weighing 193 to 175. it really slowed me down, it brought my bench from 240ish to 220. and after that i had serious loss of appetite so i took weight gainer for about a month

Quote:

Originally Posted by Kennyliftit

Ya you said you do bench three times a week....What days during the week do you do chest?...that was my question?

oh umm.. idk random days i have a really loose schedule actually. its usually like: mon wed fri or else tues thurs and sat.

soon im getting on that one bench routine i posted earlier and i will only bench twice a week. could you take a look at it and tell me what you think about it? it incorporates negative reps. thats when you put on 10 or so pounds over your max and do as hard as you can (your spotter friend helps with the rest)

the routine helped me go from maxing 150 to 260 in a year. definitley worth a look!

Quasy · 03-23-2007, 01:59 PM

Quote:

Originally Posted by cnock

. To have a nice full chest you will need to do incline and decline. Part of building a full porportional muscle is hittning it from all angles. hope this helps

yes it was helpfull. i was wondering though, what do you think i would benefit most from. more incline or decline bench?

Spartan#x · 03-23-2007, 02:12 PM

wow, amazing progress bro.