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"Physique of the Week" - My progress

Discussion in 'General Health/Fitness & Injuries' started by thebearman, Apr 9, 2012.

  1. thebearman

    thebearman Active Member

    Aug 27, 2006
    Likes Received:
    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)

    I know this looks like SPAM but I need all the 'likes' I can get.
    If there's any questions feel free to ask
  2. user786

    user786 Active Member

    May 2, 2007
    Likes Received:
    :tucool: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 :)
  3. thebearman

    thebearman Active Member

    Aug 27, 2006
    Likes Received:
    Before: 265lbs - November 2010
    After: 200lbs - March 2012 (my bad for the wrong dates)


    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
    Concentration curls
    Tricep pushdown
    Single cable tricep pull down (Reverse grip)

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