You have similar bicep insertion points like mine. We both have poor bicep genetics. More hammer curls.

Lat spread, learn to rotate your scapulae outwards.

I saw you lah that day at Curve.
I was front squatting...till that guy came to bug me about breaking my back... and then he did 1/4 squats with 200KG

Time taken: around 1 and half year before second pic(can't recall)
Weight: Should be 70kg
Height: 173cm.


Time taken: recently
Weight: 87kg (increased 17kg)
Height: 173cm.(no increment)


Not a hardcore gym, 5 days per week, around 8 months per year(some months I have to off to prepare exam).

Guys, comment on my body please. Am i underweight? Should i bulk up? I'm 17 this year and have been going to the gym for 5 months. But not consistent.

1st pic is 17/01/09........ 2nd pic 09/06/09

i remember when i showed the 1st pic last time bata said my rear delts lacking..hopefully this time got improvement la..

comments and critiques are most welcome..

First post here. 

I'm a skinny ******* heh, only 145 lbs. I only lift weights casually though. main sport is competitive sprinting, so i can't get too big.

they have amazingly low bf, i think that's why they look big...weight training is to extend their stamina and increase sprint power...but most international sprinters were naturally big and hv a nice body...asafa powell, bolt, maurice green, bruny surin etc look at them

X^D Dan,
smart way of using the camera!

You managed the lat spread heh, good for you. All the best for your exam hiatus!

deadlift progress...
managed to do 365lbs already. which is 165.9kg
haha... 1RM. will try to make it 3rm then move on to 175kg. =.=

I know that back...
THAT'S KANE SUMABAT!!!  lol
He's nearing 40s or early 40s ad, no?

I wish I could do a proper lat spread...if it weren't for my sublaxated left shoulder.

nice progress Dan.

But those stretch marks are a real b**** to all of us

muahaha... finally my deadlift increase. =.=

warm up
100kg - 10reps
134kg - 6reps

workout
156kg- 3 reps
165kg- 2 reps
175kg- 1 reps

quite satisfied. =.=
around 2 months or so on deadlifts...

after deadlift
4 sets of barbell rows (50kg 2 set 10 reps, 70kg 2 set 10 reps)
3 sets of cable rows (80lbs, 100lbs, 120lbs) no rest 10 reps each
4 sets of lat pulldown (70, 80, 90, 100lbs) 10 reps each
3 sets of reverse flyers (7kg, 9kg, 10kg) 10 reps each
2 sets of dumbell rows (20kg) 10 reps each hand
2 sets of pull ups 5 reps each

Do you mind answering a couple of questions?

1) How much did you improve on the deadlifts in 2 months?

2) How did you train to reach this level? Were you constantly lifting 5rm or 3rm or 1rm? Different setup for every week etc?

Thank you and congratulations