"Physique of the Week" - My progress

[thebearman]

I've been training hard for 15months to finally get down to a low enough bodyfat%

Before: Novemeber 2011
After: March 2012



Just wondering if you had a spare minute to click 'like' on my photo (first one)

http://physiqueoftheweek.com/week29/

I know this looks like SPAM but I need all the 'likes' I can get.
If there's any questions feel free to ask

[user786]

Excellent Work
Whats the before after weights? should that be november 2010?
Care to share your routine / nutrition plans im sure people would like to read about that

[thebearman]

Originally Posted by user786

Excellent Work
Whats the before after weights? should that be november 2010?
Care to share your routine / nutrition plans im sure people would like to read about that

Before: 265lbs - November 2010
After: 200lbs - March 2012 (my bad for the wrong dates)

Diet:


Workout Routine:
Reps/Sets pretty much the same for everything - 1 warm up set, 4 working sets and light/medium on final set, usually very very slow negative on last rep of each set (unless stated otherwise)

Monday - Legs:
Front Squats
Quad extensions (Drop Sets x3)
Hamstring curls, lying
Leg press
Leg press calf press, superset w/
Standing calf raise

Tuesday - Chest
Flat barbell
Incline Barbell (each week flat and incline would alternative to go first)
Incline dumbbel fly's

Wednesday - Back
Pendlay Rows
Widegrip Pull downs - Last set = drop set
Close grip Pull downs - Last set = drop set
Dumbbell Pullovers
Deadlift every 3-4 weeks

Thursday - Shoulders

Standing military press
Superset standing Side dumbbell lateral raise w/ seated DB lateral raise
^^ Same with Front lateral raise
Rear delt machine - drop sets x 4 for 4 sets

Friday - Arms

Straight bar curls
Ez bar preacher curls
Hammer curls
Skull crushers
Dips
Concentration curls
Tricep pushdown
Single cable tricep pull down (Reverse grip)