new pics @ 23 yrs old , 195-210lbs - 14wks out first competition.. few vids too

[heavyduty17]

age- 23
years training- off and on 8 due to injuries & financial when i was younger

I work as a Personal Trainer, this year I decided to do my first bodybuilding competition. I started at 180lbs in August and started building.. I maxed out at 212lbs in early November .. My goal is to compete as a light-heavy weight at 182-189lbs..

I work with a local Strength Coach 2x a week on Deadlifts/ Squats because Legs are my weak point.

Stats-

Benchpress- 375x1, 315x6, 295x10
Deadlift- 420x5 510x1
Squat 420x1 , 385x5 Paralel

Arms- 18 - 18.5"
Chest- 48.5"
Waist- 33.5"
Neck- 17"
Quads- 25.25"
Calves- 15.5"

----

most recent- dec 28/12

[Foukemonster]

Looking good dude! Im trying to duplicate your build myself.

[heavyduty17]

thx buddy





videos
incline dumbbell press 120lbs for 13 reps
benchpress 275lbs for 15 reps
squat 405lb x 1 for a sketchy one
weighted pull up 130lb/ 3

http://www.youtube.com/watch?v=GpTlmGuBvKw

http://www.youtube.com/watch?v=lWZFDeVGuuU


http://www.youtube.com/watch?v=lWZFDeVGuuU


http://www.youtube.com/watch?v=E2vKa...endscreen&NR=1

[confidenceNsuccess]

Very nice bra whats your routine looking like?

[JHarden]

Looking awesome. You have insane chest fullness and arm and shoulder size. You'll look great when you get shredded. Good luck with the comp. Update the thread as you get closer to it.

[heavyduty17]

current program

is 2x upper body a week, 2x lower body, 2x arm days + HIIT Cardio

[Rgreenman]

nice man, need some more definition in legs tho

[zakc]

looking massive! can you pm me your bike ride?

[heavyduty17]

for sure man,

i am training them 2x a week right now with heavy deads, squats and lunges.

also doing GVT 10x10 the day before my leg days in the AM to prime the muscle a bit more.

[Damini]

Fuaaaark dude, you're huge! What the hell is your diet like?

[NextProtege]

Super impressive! Get your legs to match your upper body and you could take an open overall if you get shredded enough. Super impressive for your age as well, just really learn to dig deep on lower body days.

[Chadishere]

Hi bro you skype or? Iminnyhere you look huge bro [

QUOTE=heavyduty17;1001870543]thx buddy
Dude you look huge cool to be friends?




videos
incline dumbbell press 120lbs for 13 reps
benchpress 275lbs for 15 reps
squat 405lb x 1 for a sketchy one
weighted pull up 130lb/ 3

http://www.youtube.com/watch?v=GpTlmGuBvKw

http://www.youtube.com/watch?v=lWZFDeVGuuU


http://www.youtube.com/watch?v=lWZFDeVGuuU


http://www.youtube.com/watch?v=E2vKa...endscreen&NR=1[/QUOTE]

[fittofattofit]

Great pics. Nothing to fault
Good luck with the comp!

[RepinOut]

Impressive gains man.

[fintan111]

The size of your chest in that side pose When you cut you will be huge

[SQ76]

Impressive size and stats dude... whats your diet?

[yummy22]

You look like you can bench 405 for reps

Means your doing it right

Your going to look crazy after your cut you have given yourself a perfect amount of time given your current bodyfat. Are you doing the prep all on your own or do you have someone helping you since its your first contest?

[WorldStrike]

Insane V-Taper, nicely done man.

[APwn]

You need to bulk... srs



P.S Not srs. Looking f***ing epic

[RugbyTank]

I thought you were Rory Macdonald for a second

[backspace412]

how are you so light!!!!!!!!!!!!


i mean like you look 240 !!!! so much muscle!!

[Mrlatking]

holy **** dude looking massive

[speedjason]

need to train more legs.

[heavyduty17]

Nextprot- yes bro, I hired a strength coach and he trains me for legs 2x a week. We stick to the basics, Deep squats, Full range deadlifts, RDLS, SLDLs, and Lunges. My accessory work is leg extensions and leg curls at the moment.
Mon A.M- 10x10 seated leg curls @ 50-60% 10 reps full ROM / 10 reps constant tension
Tues P.M- Deadlifts + Hamstrings/Quads


Fri A.M- 10x10 leg extension @ 50-60% 10 reps full ROM / 10 reps constant tension
Sat A.M- Heavy squat session + Core
Thx though !

@yummy- I have a strength coach on training legs, a diet through my business partner and friend who is a Sports Nutrition Coach.. we go over weekly what we can add in and change and just really experimenting right now.. Training / Weight lifting program will be based from John Meadows programs, Mike Mentzer HIT theory and strict Hypertrophy training. Trial/ Error
from August to December I went from 182lbs to 212lbs and a whole lot of new mass. I follow a few different routines, full bodys to muscle splits.. Always do compounds and always go heavy for 1-6 reps or 8-20 reps.

@SQ - diet now is eggs, egg whites, oats, spinach, broccoli, chicken breasts, lean cut steak, tilapia, tuna, greek yogurt, lentils, protein shakes. About 6-8 meals a day depending on the carbohydrates for those days and I eat really clean..

Just started counting macros, I have always just guessed and ate A LOT while maintaining a low bf % while increasing mass.. Went from 8% to 14% during my bulk.
@backspace, world – thx fellas !

@ speedjason – they aren’t going to be massive for competition but they will be shredded and vascular.. next year ill hit 27”+.. currently at 25” now.

[heavyduty17]

* also wanted to mention that I contacted a few bodybuilders within 2 hours of where I live for some 1on1 training and posing advice. I might be working out with an IFBB pro on Thursday (Santana Anderson) from Canada.. He is coming through town and msgd me on ******** for a workout some time !

[SdvsB]

Impressive man, your look is why I get up and lift

[heavyduty17]

thx bro, i will update this thread regularly until my competition.. !

no training today, meal prep today..

happy new years !

[GMagicMoney]

#beast

[bit]

impressive work man. great dedication.

[NextProtege]

Nextprot- yes bro, I hired a strength coach and he trains me for legs 2x a week.

I hope you mean a bodybuilding coach. A strength coach will work on strength. The century sounds like some good hypertrophic work but should probably be reserved as a shocking technique and not every week. Anyway, if you are measuring and seeing growth keep at it. You may want to look into occlusion and other shocking tecniques