23yrs old 5'6" Lean Offseason 195lbs-200lbs First show this year...

[lax2173]

Fellow 5'6"-er checkin in.

Looking swole brah.

Subbed

good **** man

thanks

todays workout and another step in the right direction

flat bench db- 4x12-15
incline db 4x12-15
inlcine db flys 4x15
supersette with
body weight dips to failure x4

skull crushers 4x15

standing bb 4x15

super set no rest what so ever n between exercise
pushdowns thumb over 4x15
and single cable hammer push downs 4x failure

super set two no rest what so ever in between exercises
standing alternating db hammers 4x12-15
preacher curl bench/ ez-curl bar cable curls 4x15 - failure

lets say the arm pump was sick

All about FULL ROM

this work out took 45 mins- balls to the wall, eyes burning type sh*t

[pojo18]

not natural if you've ran mdrol, any sdrol clone is serious stuff, sick physique regardless though.

[lax2173]

not natural if you've ran mdrol, any sdrol clone is serious stuff, sick physique regardless though.

Thanks man

only the beginning of my bodybuilding journey

"If it is important to you, you will find a way. If not, you'll find an excuse."

[lax2173]

"A great pleasure in life is doing what people say you cannot do."
- Walter Gagehot

[lax2173]

181.6lbs this morning today is 10 weeks out

pics are after 5 meals

425g refeed today

[zjpj]

Sick progress. Best of luck in your show

[lax2173]

Sick progress. Best of luck in your show

thank you

[lax2173]

9 weeks 5 days out 182lbs

[MexoMorph]

You've got some sick ass veins man, I've got similar bicep and shoulder veins but nothing that crazy like those forearms! And you're a tank man!

[lax2173]

You've got some sick ass veins man, I've got similar bicep and shoulder veins but nothing that crazy like those forearms! And you're a tank man!

haha thanks man the more you lift the more bloodflow, as well as genetics and lower BF%

stay focused and keep it up looking great for 15yrs old

[percy01]

Wicked mate

[TimEvans1]

BEAST!

sick work

[lax2173]

Wicked mate

thanks man

BEAST!

sick work

thank you

just remember consistency/diet/knowledge will bring you places you never even thought of going

[lax2173]

i started a clean diet end of dec/first week of jan to tighten up and sort of a mini cut in jan starting at 205-200lbs. I also started my final semester in school. I always trained during school but never was on measuring and weighing everything diet. Im not a school smart person but i made it through school by doing hw/going to class and doing what i needed to do but studying was the worst for me. I would read a paragraph and then end up cleaning my room, random bs. I needed to have all b's or better to walk for graduation in may. Being on a diet/focused helped me allot. I set a goal and i reached it both in the gym and in the classroom this was the beginning of march. Now we are close to the end of april and im 9.5 weeks out of my first show. im down to 181/182.5lbs and Im currently on track on getting an a- or better in two of my classes and b- or better in the 3 of my other classes. This was because i was focused and i used my determination and drive that i have for my prep and was determined to do the best in everything i do and have done. Just want to share this since i feel that setting goals and prioritizing what matters to you is the best thing to do.I never lost sight of whats really important in life and i live each day like its my last and i make every day count no matter what i do hw/paper/cardio/diet/training/work i do it to the best of abilities cause tomorrow is gone and today is here to seize and tomorrow is not promised

so moral of my ramble- Set goals, do everything to the best of your abilities and never give up,

If its worth something to you, you will find a way, because if its not you'll just find an excuse

[ew91]

Looking amazing,
Keep up the good work

[lax2173]

Looking amazing,
Keep up the good work

thank you

[housedealer05]

Definitely think you should stay mid 180's, you cut up really well while still having plenty of size. Nice work.

[lax2173]

Definitely think you should stay mid 180's, you cut up really well while still having plenty of size. Nice work.

thanks man for my first show ill be middle weight and ill be under 176 once i carb and water deplete. my macros are currently 91f/247c/285p

[lax2173]

178.4 today/ HIT cardio session/ 425 carbs refeed after

8 weeks out today Macros: 2534K/277.4P/163.3C/82.9F

[lax2173]

[wheynweed]

Big three lifts? Arm size? You look pretty good man. Obviously you know where you need work and I'm sure you'll take care of that in time.

[lax2173]

Big three lifts? Arm size? You look pretty good man. Obviously you know where you need work and I'm sure you'll take care of that in time.

three lifts bulking was 365bench 455squat and 550deadlift
arm size never measured and each week getting better and better with posing

[blangston1990]

You do any cardio? And what was your routine like?

[lax2173]

You do any cardio? And what was your routine like?

Currently:

Macros: 2534K/277.4P/163.3C/82.9F
cardio 60 mins a day 30 morning 30 post-work out
two hit cardio sessions a week
training will be two days on one off two on one off

calves are done with hammys
two days on, one off, 2 on two off

Quads-
Squat- 4 sets of 15 reps get a spotter and make these sets like 10 reps on ur own each then 5 forced reps
Leg press-4 sets of 15
Superset with leg extension-4 sets of 20
Front squats on smith- 4 set of 8

Back and shoulders
Pullups-3 sets till failure
Superset w
Dumbell pullover-3 sets 15
Dumbell row-4 sets of 8
Deadlift-10-8-6-4-15
Behind the neck press- 3 sets of 6-10
Bent over laterals-3 sets of 10
Superset w upright rows-3 set of 15
Laterals behind back on cable one arm at a time no rest between arms- 2 sets 15

Hamstrings
Lying curl w dumbell between feet instead of curl machine-4 set of 15
Single leg lying curl-3 sets of 10
Lying curl- 1 giant drop set totalling 50 reps
Stiff legs-4 sets 15

Chest and arms
Cable crossover-15-12-10-8
Flat db-8-6-4
Incline barbell-3 sets of 12

Preacher curl w curl bar-2 sets of 6-10
Seated overhead extension w dumbell 2 arms holding one db-2 set 10-12

The above is not a superset

The below is a superset

5 sets of standing cable curls- 5 sets of 15-20
Supersetted with
Rope pushdowns- 5 sets of 15-20

For the above 5 supersets there is no resting whatsoever

Then just reverse cable curls-2 sets of 20

Quads
Leg press high and wide toes out- 15-12-10-8- then one huge drop set of 50
Leg extension-4 sets of 20
Squat-10-8-8-15
Leg extension one leg at a time-2 sets of 20 no rest between legs

Back and shoulders
Lateral raises-2 sets of 15
Bentover laterals-2 sets of 12
Upright rows-2 sets of 15
Db press-3 sets of 8
Pulldowns wide-3 sets of 15
Barbell row-2 sets 6-10
Seated row-2 sets of 6-12
Dumbell pullovers-2 sets of 15

Hamstrings
Seated leg curl one leg at a time- 3 sets of 15
Seated leg curl- 3 sets of 10 last set drop
Stiff legs w dumbells- 3 sets of 12
Standing barbell lunges- 3 sets of 15 each leg

Chest and arms
Incline flys-3 sets of 12-15
Flat barbell- 2 sets of 6-8
Incline bar-2 sets of 6-10
Superset w chest dips-2 sets w bodyweight tillfailure

Triceps
One arm overhead extensions w db-5 sets of 12
Superset with
Dips between the benches-5 sets till complete failure

Absolutely no rest on the above

Biceps
Preacher curl w curl bar-5 sets of 10
Superset with
One arm cable curl w rope-5 sets of 15

No rest whatsoever on above

Reverse curl on cable-2 sets 20.

Quads
Leg press feet close together and pointed straight-4 sets of 15 w 4 second negative
Front squat-3 sets of 8
Leg extension-3 sets of 12 w 4 second negative
Squat-4 set of 10

Back and shoulders
Pullups-3 set
Superset
Reverse grip pulldown-3 set of 10
Meadows row-3 set of 8
One arm row on cable-3 set of 10
Deadlift-3 set of 8
Seated laterals-2 set 6-10
Shoulder press on smith-3 set of 8
Front raise on cable-2 set of 15
Reverse pec deck-2 set of 12

Calves on leg press
2 sets of 20
2 sets of 12 w pause at the full stretched negative of each rep
2 sets of 12 pausing at the contraction
1 huge drop set totalling 50 reps
And then hold stretch in calves w the weight for 60 seconds

A few techniques for hamstrings

Lying leg curl- next time u do these try on ur last heavy set after failing doing partials from the full stretched position and then half way up force as many as u can like that.

Also lying leg curl- try doing 4 sets w 3-4 second slow count negatives. Also randomly try this slow negative for stiff leg.

Also what i call seal curls greg from diamond showed me these its a lying leg curl machine variation where u prop urself up on the machine ( good upward facing dog yoga pose) do legs curls out of tht position sometime ull use alot less weight but it really allows u to squeeze.

196.2pm 3/1
193.2 3/2
191.8 3/3
191.8 3/4
193 3/5
193.8 3/6
195.2 3/7
194.3 3/8
192 3/9
189.8 3/12
192.8 3/13
193.4 3/14
192.0 3/15
191.6 3/16
190.6 3/17 250g refeed off day
190.6 3/18
189.9 3/19
191.0 3/20
191.2 3/21
190.0 3/22
189.4 3/23
185.6 3/24 350g refeed
187 3/25
187.5 3/26
189.0 3/27
188.8 3/28
188.8 3/29
188.7 3/30
185.6 3/31 380g refeed
187.8 4/1
187.4 4/2
186.2 4/3
186.2 4/4
186.2 4/5
185.8 4/6
184.4 4/7
184.4 4/8 easter refeed
187.1 4/9g
184.4 4/10
183.0 4/11
183.0 4/12
183.2 4/13
182.6 4/14 405g refeed
185.2 4/15
184.5 4/16
183.2 4/17
182.2 4/18
182.2 4/19
181.6 4/20
181.6 4/21 425g refeed
183.6 4/22
182.2 4/23
183.2 4/24
181.0 4/25
181.8 4/26
181.8 4/27
179.6 4/28 425g refeed
182.2 4/29
182.0 4/30
182.0 5/1
180.4 5/2
180.2 5/3
178.8 5/4
178.4 5/5 425g refeed

[tairantei]

fark your huge!!

[lax2173]

fark your huge!!

thanks

[CbassFL]

Awesome work man. That's a lot of dedication.
Great to see how big can someone be with your height.

[lax2173]

Awesome work man. That's a lot of dedication.
Great to see how big can someone be with your height.

thanks man

[Tcrow]

looking good bro, what weight class are trying to aim for, first time i competed i was 24...i was trying to be a light heavy but ended up in the middle weight class, which worked in my favor, best of luck though nothing is more fun than being on stage doing your thing speically when you know your gonna dominate.

[rmke11y]

Huge! And at 5"6 at that! Good work bro