spytech's new pictures @ 213

[spytech]

Hey all.

Posting my updated pics here, as well as in my journal. Will make it short and sweet: 5'10", 213lbs, 8-9% bf according to my 3site and 7site caliper tests (probably more around 10-12 realistically). Just finished a 26 week bulk.

Here are the pics, feel free to comment or whatever you are inclined to do.

[spytech]

rest of the pics...

[kwyckemynd00]

(edit: LOL)

Lookin' thick, bro! Doin' great...

[spytech]

I figured you missed my 2nd post Thanks for the words K

[FullMetal]

lookin good man -Metal

[The_Champ01]

Awesome man, absolutly awesome. Can you disclose your chest and back routine..

[spytech]

Originally Posted by FullMetal

lookin good man -Metal

Thanks FM

Originally Posted by The_Champ01

Awesome man, absolutly awesome. Can you disclose your chest and back routine..

Thanks Champ. You will find the exact details of my routine in my journal (in my sig), but during this bulk I pretty much stuck to hitting each body part once a week, 4 workouts/week.

Example:
A recent chest and back workout:
Incline DB: 130sx10, 130sx10, 130sx10
Flat DB: 130sx10, 130sx10
Decline DB: 130sx10, 130sx8
Incline Flyes: 70sx10, 70sx10, 70sx10
Biangular Bench Press: 280x4, 370x4, 390x3
Seated Pec Flye Machine: 300x30, 310x20

Back workout from that same week:
Rack Deadlifts: 225x12, 315x12, 405x6, 495x4, 585x5, 675x4, 700x4, 710x0, 675x2
Speed Deadlifts: 315x7, 315x12
Chins (shoulder width hammer grip): bw+90x10, +90x10
Incline DB Rows: 90x12, 90x12, 110x10
Seated Rows: 256x10, 264x10, 276x10
CG Pulldowns: 240x10, 240x8

These were both lighter workouts with some strength training from a recent week (i usually work in the 6-8 rep range on all exercises), however the exercises used are consistent with what I use all the time.

[readysetlift!!!]

dude you look awsome! are you takin any supplements??

[spytech]

Originally Posted by readysetlift!!!

dude you look awsome! are you takin any supplements??

Thanks RSL - I use the following:

Centrum Perf multivitamin, Vit B and Calcium, Whey protein, Creatine cycled 4 weeks on, 2 weeks off during bulking.

[Not So Big]

lookin big brotha.

[spytech]

Originally Posted by Not So Big

lookin big brotha.

Thanks nsb.

[adb27]

lookin big bro! top work!!

[tweaked17]

dude, lookin awesome!

i've seen your older pictures, but when i was looking at the new back pictures i was just thinking, "wow this guy is going to look huge when he faces the camera" lol

just nice

[spytech]

Originally Posted by adb27

lookin big bro! top work!!

Thanks adb, appreciate it

Originally Posted by tweaked17

dude, lookin awesome!

i've seen your older pictures, but when i was looking at the new back pictures i was just thinking, "wow this guy is going to look huge when he faces the camera" lol

just nice

haha, thanks tweaked

[Not So Big]

how much have u deadlifted from the floor before, and from the racks an dhow high was it, knee level or whatever.. Just wondering since you got 700X4 on racks which is heavy as **** did the bar bend

[spytech]

Originally Posted by Not So Big

how much have u deadlifted from the floor before, and from the racks an dhow high was it, knee level or whatever.. Just wondering since you got 700X4 on racks which is heavy as **** did the bar bend

I have deadlifted heavy exactly twice in the last 14 months or so from the floor. The second time being about a month ago - did 455 for 4 with really crappy form. I started doing them again this week starting at a really easy 405 to work on form. I have done SLDL's with 495 from the floor, sooo I should be able to pull in the 500's when I get my form down.

The 700x4 was done at slightly above the kneecap, and yes the bar bends quite a bit.

[TheOak]

Originally Posted by spytech

I have deadlifted heavy exactly twice in the last 14 months or so from the floor. The second time being about a month ago - did 455 for 4 with really crappy form. I started doing them again this week starting at a really easy 405 to work on form. I have done SLDL's with 495 from the floor, sooo I should be able to pull in the 500's when I get my form down.

The 700x4 was done at slightly above the kneecap, and yes the bar bends quite a bit.

Looking thick as hell and well balanced. Big legs on ya. Going to check out ur leg wo, I trust I can find it in your journal.

You must have used straps for those rack pulls, right?

[bubba g]

Originally Posted by spytech

rest of the pics...

good work bro... back is getting thick.

[DVL]

wow man.. you are a beast! i was reading your last threads.. and you said you were keeping the carbs low.. while the calories high.. in the bulking phase dont you want carbs? how does that work?

[nmichael]

Originally Posted by spytech

rest of the pics...

great work mate
nice gains
u think u can give us some more clear leg shots

[kingcarlos]

looking freay. haha. but reali nice muscles and shape. but i think i want to work that chest abit. 1 of ur pic show that ur abs are bigger than the chest. can u send me ur work out plan or guide me to the page? thanx a lot man

[spytech]

Originally Posted by TheOak

Looking thick as hell and well balanced. Big legs on ya. Going to check out ur leg wo, I trust I can find it in your journal.

You must have used straps for those rack pulls, right?

Thanks Oak Youll find the workouts you want easy enough - all categorized with bold text. Straps were used on the pulls.

Originally Posted by bubba g

good work bro... back is getting thick.

Thanks bubba!

Originally Posted by DVL

wow man.. you are a beast! i was reading your last threads.. and you said you were keeping the carbs low.. while the calories high.. in the bulking phase dont you want carbs? how does that work?

Thanks DVL, but I am not sure what you were reading. I try to get as much protein and carbs while I bulk... If you could PM me a link to what you were reading I could clarify.

Originally Posted by nmichael

great work mate
nice gains
u think u can give us some more clear leg shots

Thanks michael - Ill see what I can do later

Originally Posted by kingcarlos

looking freay. haha. but reali nice muscles and shape. but i think i want to work that chest abit. 1 of ur pic show that ur abs are bigger than the chest. can u send me ur work out plan or guide me to the page? thanx a lot man

Thanks for the comments. As you can see in my journal (or the sample workout mentioned above), I certainly do not slack on my chest. Not sure where you are seeing that my abs are 'bigger than my chest' - is that physically possible? Certainly isn't so in that sidechest shot My journal with all my workout details is in my signature below where it says "CURRENT INTENSE TRAINING JOURNAL".

[kingcarlos]

sori bro. might have mistaken. u play any sports? or juz into body building?

[spytech]

Originally Posted by kingcarlos

sori bro. might have mistaken. u play any sports? or juz into body building?

np, I did track and football back in highschool (96-99). Now I just throw the weight around.

[kingcarlos]

ic. u got any meal plan that u take? mind guide me to the page? thanx alot. sori 4 the trouble

[jimpern]

Your upper back looks great, but it looks like your lower back may be lacking a bit. What are you doing for it?

[Mestizo]

Looking awesome man! Great gains compared to your last pics.

One question...how the heck did you bulk to 8-10% BF? Most people start there and go up???

[Getting Started]

Looking BIG Bro awsome chest & arms how long have you been at it ??

[TrueWarrior1]

great job on bulking, especially with keeping to that bodyfat!
not a shot at you, but think about training your calves more to keep them at a good size ratio with those huge quads!

[Growin66]

Great pics. Do you have a target weight/BF%?