Lionhearted: pre-cut photos with 4 months to go...

Hey - I've been out of proper training for a few years but still got a bit of muscle mass. After procrastinating for a long while, I've finally picked up a good level of training WITH a good diet (which is probably my weakest area). I'm aiming to have around 12% b.f. by April '09 and <10% b.f. by June '09.

Monday:

Romanian Deadlifts: 1x10 (40kg), 2x10 (60kg), 3x6 (80kg)

Tuesday:

Flat Bench Press: 3x10 close-grip (40kg), 3x10 wide-grip (40kg), 3x6 wide-grip (60kg)

Incline Bench Press: 3x6 close-grip (40kg), 3x6 wide-grip (40kg)

Flat Dumbbell Press: 3x10 (10kg each hand)

French Press: 3x6 (10kg each hand)

Wednesday:

HIIT cardio: 5mins moderate intensity (warm up); 1min high (max) intensity then 1min low intensity x5)

Thurday:

Romanian Deadlifts: 1x10 (40kg), 2x10 (60kg), 3x6 (80kg)

Friday:

Flat Bench Press: 3x10 close-grip (40kg), 3x10 wide-grip (40kg), 3x6 wide-grip (60kg)

Incline Bench Press: 3x6 close-grip (40kg), 3x6 wide-grip (40kg)

Flat Dumbbell Press: 3x10 (10kg each hand)

French Press: 3x6 (10kg each hand)

Saturday:

HIIT cardio: 5mins moderate intensity (warm up); 1min high (max) intensity then 1min low intensity x5)

Sunday: Rest

ME (please excuse the awful posing - I don't have a training partner here at uni who can help me to pose correctly):

Front double biceps:

http://i12.photobucket.com/albums/a206/kurt__cobain/100_2683-1.jpg

Double back biceps:

http://i12.photobucket.com/albums/a206/kurt__cobain/DoubleBackBiceps.jpg

Most muscular:

http://i12.photobucket.com/albums/a206/kurt__cobain/100_2684.jpg

Obligatory ridiculous photo:

http://i12.photobucket.com/albums/a206/kurt__cobain/100_2672-1.jpg

Any comments are welcomed!

Lionhearted

Looking great! I really like the front double biceps pic with nice V-shape!

Remember to keep getting protein or you'll end up losing fair amount of your muscle too. If I were you I'd try to gain another 20lbs but I can understand why some people want to get fit for the summer season. You can get that extra 20lbs for the summer 2010 if you want.

Cheers! I put up my double back biceps pic as well - really emphasises the v-shape. And yeah - my aim this year is to lower my bodyfat %, when I achieve this, then I'll bulk up and gain the extra lean mass, focusing on my pecs and deltoids.

i think you have a good basis to work with although it's probably a bit too early to cut in my opinion. but what i really don't like is your training programm. no legs at all, no excercises for your upper back, no shoulders, no biceps (which is not the worst) and in my opinion too much chest related to the rest of your body. you should defenitely change that.

Yeah looking good! I would also recommend leg exercises, and some kind of rows and/or pull ups / chin ups, but it all depends on your goals

i think you have a good basis to work with although it's probably a bit too early to cut in my opinion. but what i really don't like is your training programm. no legs at all, no excercises for your upper back, no shoulders, no biceps (which is not the worst) and in my opinion too much chest related to the rest of your body. you should defenitely change that.

Ah, yeah. The HIIT cardio I do is on the rowing machine and I constantly focus on perfect form so I find that targets both my legs and upper back quite well. Deltoids and biceps are usually done at home on the weekends, but I don't follow a strict program for them which is why I didn't put it up, sorry. One thing I always do for my biceps after the compound exercises is end off with isolated negative curls (~20kg) until complete fatigue, alternating arms between reps - I find that the most effective method for me. I also try to do a 10 min fast jog around the hospital I work at most lunches (apart from Wednesday), so I feel I am working my legs quite a lot.

I want to start doing clean-and-jerks again pretty soon and that should target those areas as well. What do you think?

i think that there is no way to replace a serious leg or back work out. jogging won't ever make your muscles grow like squats.