No before pics :( Started lifting hard back in September of '07

http://i65.photobucket.com/albums/h214/bsheller/comp.jpg

You look great dude, what's your current routine like? Those tattoos are awesome, I love it.

Here's the routine... Ive put on 35 lbs since september and really wish i had a few before shots because there is a pretty big difference from the twig I was. Since the end of March I've started taking Whey, glutamine, and creatine along with a multivitamin daily so hopefully they yield some results by the next time I post some photos.

Monday
4*5 bench (Alternating with 10-8-6-4 every other week)
4*5 parallel squat (Alternating with 10-8-6-4 every other week)
3*40 BB toe raises
2*10 Hang Clean
2*10 Snatch Balance
2*20 EZ Bar Curls
10*100m sprints

Tuesday
Tire Flip 50m + 100m sprint at 0m, 25m, 50m
2 mile run
5*40m sled sprints


Wednesday
5*5 Deadlift
5*5 Jerk Press
2*20 Skull Crushers
3*15 DB Pushups
2*20 DB Flies
50 Stair Sets

Thursday
Cone Drills
2 mile run
Jump rope circuit



Friday
10-8-6-4 Incline/Decline Bench
10-8-6-4 Overhead squat (Alternating with Front Squat every other week)
3*10 BB Lunges (Alternating with BB Step Ups every other week
2*10 Hang Snatch
2*20 DB curls
2*20 overhead DB press
20m-40m-80m-100m-100m-80m-40m-20m sprint ladder

Sunday

4*5 Power Clean
3*5 Quarter Jerk
4*20 Tricep Extension
3*15 DB Pushups
3*20 Shrugs (Or other grip strengthening exercise)
2*20 DB Flies
50 Stair Sets

Back tattoo looks great, how long did it take to get done? And also, excellent progress since you started.

The tattoo's got about 12 hours of work so far with more to come. The most solid progress I've made are the 1RM of my 4 core lifts since september. My bench was around 215, my squat was at 295, deadlift at 385, and powerclean at 210... I'm really lookin' forward for the years to come if I can keep lifting regularly.

http://i65.photobucket.com/albums/h214/bsheller/DSC00880.jpg

http://i65.photobucket.com/albums/h214/bsheller/DSC00883.jpg

http://i65.photobucket.com/albums/h214/bsheller/DSC00818.jpg

http://i65.photobucket.com/albums/h214/bsheller/DSC00832.jpg

Nice man, those are some serious legs.

Traps are looking huge

http://www.youtube.com/watch?v=kENPRuIJKHE Squat Max


http://www.youtube.com/watch?v=jq2-w3SETr8 Bench Max

Legs are looking beefy.

Looks like you have a big frame too, so you could definitely go up in weight if you wanted

Thats been my quest, I wanna get past 225 and have around 10% BF. After 7 months and 30lbs with 11% BF and only 10lbs more to go, I'm thinking I'm gettin' close.

http://www.youtube.com/watch?v=FYiCEGmZtAk Deadlift Max

http://i65.photobucket.com/albums/h214/bsheller/DSC00943.jpg

I noticed you do bench monday tues and friday do you find that works well?

I keep making gains of 10 to 20 lbs a month on my 1rm so its working out pretty well. Each person will be different and alot of people say right off the bat that its too much. When I started I eased into just 1 bench a week, then added the friday high rep day, then added the 3rd variation day.

Nice work, whats you diet consist of, what sort of cals /breakdown?

I dont really count the calories but my meals are pretty much the same each day.

Breakfast is:
2 eggs
Glass of juice with vitamin
glass of skim milk
bowl of grapenuts with vanilla yogurt on top
protein shake
1 banana or pear

Lunch is:
Turkey or Roastbeef Sandwich
Glass of juice
Banana or Pear

Dinner is:
A meat (turkey, beef, pork, fist)
two veggies
a serving of pasta
glass of tea
glass of skim milk
Banana or Pear


90% of the time thats my day to day meals, it makes it easy when they're nearly always the same.

If I snack between meals and decide to go healthy I'll eat a slice of bread with Peanut butter on it or have some fruit. I will hit mcdonalds once a week or so to get a double cheeseburger (but rarely a whole combo) after dinner if its been a few hours and i get hungry late at night i might bust out a frozen pizza and eat that... I dont really fret over small infraction in my diet because I'm only really looking to get bigger and stronger at this point as opposed to worrying about six pack abs or the difference between 6% and 11% bodyfat.

You are one big dude. I like the ink! You like it like that or are you thinking about getting it filled in?

Its staying like this for awhile because of how much it will cost to have filled in and because I don't want a shoddy job done on it when It does get one.

New Powerclean max @ 275
http://www.youtube.com/watch?v=Hwchue98nsM

ok kool yeah when i start my bulk i will prob do chest twice a week as mine is very undeveloped see how that go's and make changes as required :tu: