i have made some dramatic changes. The first pic is from July12th. The second is from sept 13th. I'm curious if anyone might be able to explain the strange muslce present in my back in the newer picture (red underwear).. (is it my lats,...or what) if i do a lat spread it looks fine. as you can see... Anyway.. please let me know. I don't mind the way it looks.. just curious. THANK EVERYONE!

I dont see anything abnormal.

Looks liek good progress to me. :nod:

Yeah, not seeing anything strange here. Good progress dude!

You're not kidding! You HAVE made dramatic changes in the past 2 months! Congrats on the great results so far!! :tu:

I see nothing but amazing progress. Keep doing what you're doing.

I second everyone else's posts. Great work!

It's odd how weight training causes these "strange" bulges to appear, isn't it? Great progress is all I can say.

Starting to see some definintion :nod:
keep going!
K

Look like good changes to me.

thanks guys. I can sleep better now. For back I'm doing 4 sets on the pull up machine.... 4 sets with dumbell rows.... 4 sets with bent over barbell rows. Can anyone recommend some more exercises?

Are you talking about what I circled in your pic?

I think it's just the way you are posing or asymmetry. Either way - Awesome results!

Originally posted by ErikTheRed:
Can anyone recommend some more exercises?

I would argue that between pull-ups and barbell rows, you are doing two of the best back exercises available. Definitely continue to work with these exercises.

I don't know if you are doing any lower back work, but you may also want to consider dead-lifts, good mornings (very light weight to start), or hyperextensions.

DEADLIFTS !!!!!!! :D :D :D

The most awsome excersize there is. ;)

So barbell and dumbell rows, chinups and deadlifts would constiute a killer back work out?, in your guys (and gals') opniions?

PS.. yes.. that is what i was referring to

also i have read alot about creatine and on this thread.. what are YOUR personal opinions about me taking creatine... with cutting being my main goal ( even though i have increased my bench by double on my cutting plan) I was originally going to bulk afterwards

thanks guys. I can sleep better now. For back I'm doing 4 sets on the pull up machine.... 4 sets with dumbell rows.... 4 sets with bent over barbell rows. Can anyone recommend some more exercises?

Yeah, do some deadlifts. And do them correctly.
Are you doing all those exercises in one workout?
Go here.
sumos (http://www.rpweb.com/~timber1/sumos1.htm)
just click on the pic on the bottom.

Oh yeah, that's me doing 355x5 and alot heavier than now ;)
k

For back I do:

3 sets of pullups (bodyweight) -- fairly wide grip and slow reps
3 sets of bb bent over rows
3 sets of deadlifts

thanks guys/ you have already been SOO helpful. I did deadlifts today for the first time... killer but I really felt it in all areas of my back and my rear delts a bit. They are very tough but feel so good after completion.

So barbell and dumbell rows, chinups and deadlifts would constiute a killer back work out?, in your guys (and gals') opniions?

Yup. A KILLER back workout. Sounds good.

Oh, and id save the creatine for when you bulk and when you start plateuing on your weight increases. Why ? Because at the moment your making great gains without it, and also while taking creatine wont affect your cutting BF per se, it will increase your water retention, meaning less definition, increase in weight, and a difficulty in measuring your progress. This can be very demorilising and counter productive. Save it for the bulk. :nod:

If stop progressing with your weights you may want to drop the DB rows, or BB, whichever you think works less for you.

I personally added over an inch to my biceps just doing undergrip BB rows working up to very heavy weights and no other back movements (Other than Deadlifts!), and my back blew up.

Awesome progress by the way! :tu:

Dang Erik, great results!! Congrats!!

Can you post your workout/nutrition?

I am close to where you are now 6' 180 ~24%bf .

thx
rr

Are you talking about what I circled in your pic?

I think it's just the way you are posing or asymmetry. Either way - Awesome results!

Yah, it might be your pose or the insertion point of some tendon on your left side may be different than on the right. My whole left arm, shoulder, and shoulder blade is connected slightly differently than my right.

DEADLIFTS !!!!!!! :D :D :D

The most awsome excersize there is. ;)
I love deadlifts. When I first started I hated doing deadlifts and squats but then I learned proper form and saw the amazing results. Now I look forward to back and leg days!
Deadlifts rule!

In response to the workout/nutrition question- the following goes:
Workout
Everything is done in pyramids. This means I start with 12 reps to failure with a lighter weight and then decrease the reps and increase the weight as follows. This adds to 4 sets per exercise for EVERYTHING.

12 reps, 10 reps(higher weight), 8 reps (higher weight) and then 6 reps (higher weight)

Monday/ Thursday- Pecs/Shoulders/ Tris
Incline Barbell press
Flat Bench Press (Barbell)
Dumbell Pullovers
Pec Deck
Military Press
Upright Rows
Reverse (pec deck)
Front Raises
Kick Backs
Pull Downs
Overhead extensions

Tuesday/ Friday Back/ Biceps/ Forearms
Pull ups(machine)
DB rows
Barbell Rows
Barbell Curls
Concentration Curls
Seated DB curls
Reverse wrist rolls
Forward wrist rolls

Wednesday/ Saturday
Legs
Squats
Calf raises
Good mornings
(i just started incorporating legs)

I do cardio EVERY DAY (i know this MAY be bad) but I am all or nothing. I typically switch it up but make sure I get at least 2 miles worth of exercise. (treadmill, bike, elliptical, stair master) It usually takes anywhere between 25-45 minutes.


For nutrition. I now weigh 179 but get about 1500 calories a day.
Sometiems 1800, sometimes 1300 but in 1 week, I make sure it a verages to 1500 a day. An average day would go like this.

Wake up 7:30- protein shake/glutamine
go to the gym
10:15- Come back and have oatmeal with a scoop of weight
1:30 Tuna Fish with mayo and mustard
4:30- 2 veggie hot dogs and a piece of wheat bread
7:30 a bowl of ground turkey with non fat sourcream and salsa
10:30 a bowl of non fat cottage cheese with 1 tbsp of pb and a tiny bit of nonfat vanilla yogurt and splenda
11:30- protein shake/ glutamine

I hope this helps to anyone interested. I would be willing to discuss things more in depth with anyone. Please let me know.

Not to hammer home deadlifts but on leg day, i would drop the good mornings and introduce yourself to the world of DEADLIFTS !!!

Good mornings, IMO, are from the old school of rigid iscolation excersizes, which again IMO are bad for you. One small slip and your lower back has had it, and if your lower back goes, all your other lifts go with it.

Deadlifts will not only give you better results with regards you lower back, but unlike good mornings they actually work you legs to. Infact, done with proper form, they work everything on your reverse side, from your lower leg, hamstrings, lower back, lats, rhomboids right up to your traps. For a change in emphisis towards your legs, do them straight legged. Awsome.

Just some advice. Otherwise, your split looks great. As do your results. :nod:

The encircled area is pretty close to where you should see your Teres Major muscle, which has a fairly similar action to your Latissimus, except it's in more of a horizontal plane.

Andrew.

Ready to agree on that. Probably one of the heaviest aswell. Thats why you don't see so many people do it. :)

DEADLIFTS !!!!!!! :D :D :D

The most awsome excersize there is. ;)

Deadlifts are now officially part of my regimen. You guys rock. I did them to day and MAN oh MAN do I feel it (in a good way)... Do you guys do wide grip or close grip? Also, do you alternate grips?

I used to alternate grip (One palm facing inward, the other outward) but now i just grip the bar the same. (Both palms facing inwards). Do what conmfortable.

I grip the bar where the smooth rings are (Olympic bar). Just wider then shoulders.