how am I looking?

[slufa111]

here are some recent and old pics of me

[smitsky]

Originally Posted by slufa111

here are some recent and old pics of me

Good back. Your Biceps are good as well. I think your pushing muscles need work. Your Triceps, Shoulders, and Chest could get a lot bigger and thicker.

How's your Bench Press (for starters)?

[zlag91]

pretty good difference man, good biceps. bulking pretty much everywhere, keep it up

[slufa111]

Dont really becnh press.... incline/decline/flat press 65lbs - 70lbs dumbbells

[smitsky]

You are benching 262 at a bodyweight of 171 lbs? I see that you are coming down from 190 lbs. What weight did you bench 262? Was it a one rep max, or did you do more reps and use the calculator?

[smitsky]

Originally Posted by slufa111

Dont really becnh press.... incline/decline/flat press 65lbs - 70lbs dumbbells

Ok. I'm coming from a Powerlifting / Strength background. Dumbells are fine. No problem.

I would try the 75's and 80's

[smitsky]

Benching 262 @ 171 is pretty good.

How about Tricep work? Your Triceps could really flare out a lot more IMO.

[slufa111]

at 190lbs+ i was high bodyfat and no muscle.... so i couldnt bench much...


I have put up 225lbs for 5 reps successfully... I find benchpressing limiting, i like alternate dumbbells



i really would love to make my tris hurt and beat them to hell.....i need them poppin out good

I will be upping the weight this coming week. Also I am just starting to hit squats and deadlift pretty hard....... due to flexiablity i never squated..... but have worked that out and will be increasing poundage like a mad man.

Max deadlift is 245x5 for now

[smitsky]

Originally Posted by slufa111

at 190lbs+ i was high bodyfat and no muscle.... so i couldnt bench much...


I have put up 225lbs for 5 reps successfully... I find benchpressing limiting, i like alternate dumbbells



i really would love to make my tris hurt and beat them to hell.....i need them poppin out good

I will be upping the weight this coming week.

I would try to bulk back up towards 200. I think you could use it on your frame.

pu12 has some great suggestions here:

http://forum.bodybuilding.com/showthread.php?t=975970

[smitsky]

Originally Posted by slufa111

...
Also I am just starting to hit squats and deadlift pretty hard....... due to flexiablity i never squated..... but have worked that out and will be increasing poundage like a mad man.

Max deadlift is 245x5 for now

Ok. Start Squat and Deadlifts slowly. If you are not used to working your lower back, Hamstrings, etc., be careful. You can shock the hell out of your system.

I'm currently injured due to this. Be careful.

[slufa111]

thank you, last thing i wanna do is injury myself.

Will progress with these slowly

[smitsky]

Squat form is really tricky. If you have flexibility issues in particular - watch out!

I have bad form. I lean too far forward and am out of the groove.

If at all possible, take a vid of yourself squatting and post it for others to critique. It will help a lot.

Free Weight Squat is the King of Weightlifting Exercise. Squat to below parallel. It will take you to great heights.

[smitsky]

If you get a chance, look at the vids in my BodySpace. John Bernor's depth could be better, but 720 X 5 Raw is pretty wild.

Femis Lambrionidis Squat is out of this world! He hits depth with total ease with 900+ lbs! Great form!

His Deadlift is picture perfect as well!

[slufa111]

well I am goining a bit below parallel and i believe my form is ok... ill post a video but i cant while i am at the gym but ill do this........

http://www.youtube.com/watch?v=Xf1Gj82iNUo

[slufa111]

here are more

[smitsky]

Originally Posted by slufa111

well I am goining a bit below parallel and i believe my form is ok... ill post a video but i cant while i am at the gym but ill do this........

http://www.youtube.com/watch?v=Xf1Gj82iNUo

Ok. This looks good. You have your arms in a Front Squat position, so it's not like you have a bar on your traps. It would be better with at least the bar. Your torso doesn't pitch forward like mine does when I go down past a certain point - that's good.

Try to get one with a bar (or a stick) if you can't get weights...

[dpman]

Originally Posted by slufa111

here are more

Overall it looks like you are gaining too much fat.
these pics make you look soft and pudgy.
Especially the leg pic, nice belly roll.

I think you might want to work on diet and add in some cardio.

[slufa111]

I am only @ 14-15% bodyfat...........I lift heavy and for the last 2 weeks or so I have cut some carbs and upped the cardio by 15 minutes

[smitsky]

Bodybuilders can be quite critical it seems

[slufa111]

I mean I do got a little pudge on me and I thought that was normal with a clean bulk.........i think i get most of that from my carbs at night due to college and work time schedules.

If I posted my routine and my diet would yall review it? Ill post it tonight

[slufa111]

anyone?

[slufa111]

I am going to florida is a couple weeks and I wanted to trim down the BF a couple notches............whats the best advice?

[Oz_Rider]

nice peak on the bicep there mate, and the lats look impressive, keep up the good work and try to hit the triceps more to get fuller arms... so far so good

[dpman]

Originally Posted by slufa111

I am going to florida is a couple weeks and I wanted to trim down the BF a couple notches............whats the best advice?

cardio and diet.
Knowing that you need to trim down is actually the first step.

[smitsky]

Originally Posted by slufa111

I am going to florida is a couple weeks and I wanted to trim down the BF a couple notches............whats the best advice?

Why don't you try supplements for a cut?

This stuff is good for either bulking or cutting in my experience:

Lean Xtreme by Designer Supplements: http://www.bodybuilding.com/store/design/lean.html

[slufa111]

well i was going to do it without supps ....

[slufa111]

On a side note, my Squat is improving a lot.... I am starting slowly and working my way up...160lbs so far ATG and it feels AWESOME

[slufa111]

Whats the most important thing to do when cutting?

[smitsky]

Originally Posted by slufa111

Whats the most important thing to do when cutting?

Go below maintenance in caloric intake.

Look at pu12's post here:

http://forum.bodybuilding.com/showthread.php?t=975970

...starting with Post #2.

[slufa111]

thank you very informative