10 Dec 2010



20 Dec 2010



7 Jan 2011



14 Jan 2011



7 Feb 2011







This post has been edited by ejoylovers: Feb 28 2011, 02:35 PM

@ejoylovers :

u need lats man


Chow

yeah...
need to pull up right?

21 Februari 2011





today im working out for my chest..

ejoylovers
aku amatlah terpesona dengan kao punye self esteem

Sungguh bahaya statement saudara. Hahaha

erkkk...
lariiiiiiiiiik..

hahaha

hahahaha
abende la

Some progress pic.. been training for since last year june until now..


Attached thumbnail(s)

Nice guns, bro. Chest and delts lacking, though.

Working on delts bt not much improvement sigh.. Kinda hate shoulder day lol.. weakest for me.. i dun hv big lower chest.. any recommandation on delts workout? haaha...

not so much of a "progress pic"... but ive recently had a photoshoot to take some "mommy-son" pics with my baby... and i guess u can c my back and some of my arms and waist in this pic ^^


im getting chunky!!

This post has been edited by LadyVanity: Mar 13 2011, 01:44 PM

Some progress throughout training. I started off in December 2007 hoping to get lean in 6 months and got a big slap on my face when there were no results. I practically spent the whole of 2008 - 2009 chasing santa claus, had no results at all. In 2009, I started learning how to train properly, learn a little bit about diet. But still then, I was doing nothing but some powerlifting work, until recently I got into my first equipped powerlifting competition in 2010, Nothing to brag about but yeah, that was it. Kept hitting the weights hard with PL work but I realized that it doesn't actually make you look better, deadlifting,squatting etc on a constant basis did make me fundamentally stronger but i never saw physical growth. Just a couple of months ago I decided to get on some BB work, hit the reps higher, moderate weights and also use more dumbbells, supersetting etc. Still experimenting though. Also started hitting the treadmill as well and incorporating other physical activities on my daily routine. Looking at trying to get fitter and leaner. Definitely need more fix on the physique side of things but I think I'll take things slowly, gain more mass (.5lbs - 1lb a month sounds good) and lose fat mass at the same time.

This post has been edited by shanecross: Mar 12 2011, 08:33 PM

good Lord! wat have u done to urself??
Good chest n shoulders, monstrous legs.
Wow.

Damn I'm so jealous!

This post has been edited by emino: Mar 13 2011, 11:05 AM

Impressive...

wow shane..... love the quads!!

We cant be friends. Your baby would eat my babies sekali ngap. (5 guinea pigs, 3 sugar gliders and a hamster). LOL

This post has been edited by emino: Mar 13 2011, 11:07 AM

very nice shane! great work there. mind telling whats your height and weight? from the looks of it i think i have the same body structure as you. possible to share your routine as well?

Hey man, I am about 167.5cm and I weigh about 70.5kg in the afternoon. Routine wise, I do alot of Sheiko work. So I practically squat alot of sets in one day (>13 sets). But then I moved on to Wendler 5,3,1 but I realised that Wendler is a short term programme and you can't exactly hammer through more maxes every 4 weeks. What I do now is I am actually trying to experiment and see if this routine I came up with works. It involves some superset, well not really sueprset but some volume work.

I do 5 sets of 8-10 reps of each exercise. I do cardio too in the morning.

Monday
Incline DB Press + Cable Fly (I do light on this because this movement requires some technique which I am still trying to learn)
Rope Cable Rows + Close Grip Pulldown
Bicep Work (Preacher curls + Regular Curls)
Ab Work

Wednesday

Dips 5 sets of 10 reps
Pullups 5 sets of 6-8 reps
Elevated Cable Row + either DB rows or Single arm BB row
Tricep work ( High reps on CGBP + Some other tricep work)

Friday

Deadlift/Squats (I rotate this, still experimenting)
Alternate Lunges + Leg Press
DB Stiff Leg/RDL + Hamstring work/Back Extension
Some calf work
Ab Work

My concern with this routine is the amount of workload. I might just go back to 5/3/1 because in a nutshell I am not familiar with BB routines.

thanks for the info shane, much appreciated. although, sheiko and 531 are powerlifter programmes right? hell, whatever works man. great job, gimme a year or two to try and reach your level