1 month in

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kaika
before pic
[ATTACH]2166[/ATTACH]

hey sorry guys was in a rush when i made this thread the names kai im 22 5'7 175 pounds about 14%bf goal is to be leaned down to 6%bf

my workout rutines are

mon
chest- max on my press is only at 265 pounds right now
olympic barbell incline and flat bench press, dumbell incline and flat press,cable pull downs,pull ups
back-
lat pull downs,good mornings,Dumbbell Pullovers ,Dumbbell Row T-bar Row

tuesday-
shoulders,traps max for strugs is 300pounds right now for 5 sets.
Barbell Shrugs,dumbell strugs,Dumbbell Press machine and dumbells,flys,Innies and Outies,
abs and sum cardio

wed-arms and legs
dumbell and curl bar bicep curls,Incline Dumbbell Curls,concentration curls,Overhead Tricep Extensions,Dumbbell Kick Backs,squats,deadlifts,leg curl,calf raises

thursday-chest
Decline Bench Press,flat bench press,Flat Bench Fly,decline bench fly,dips,pushups,pull overs
-shoulders
barbell and dumbell strugs,Seated Dumbbell Presses,Front Cable Raises,delt raises,overhead shoulder press,reverse flys, rows

friday-arms and legs
dumbell and curl bar bicep curls,Incline Dumbbell Curls,concentration curls,Overhead Tricep Extensions,Dumbbell Kick Backs,Leg Press,leg extension,seated calf raises,waighted squats,waighted lunges

sat and sunday day off
before pics




[IMG]http://i27.tinypic.com/14iei6d.jpg[/IMG]
[IMG]http://i27.tinypic.com/5czi20.jpg[/IMG]  

30 Aug 2009 12:04

kaika
any comments or tips would be much appreciated thanks guys  

08 Sep 2009 08:44
bignready
i wouldnt work chest and back together.and also arms before chest will hurt your chest day.why are you working chest twice a week?  

10 Sep 2009 22:36
kaika
i was doing upper and mid chest on Monday and lower on Thursday from the pics does my body look like its on the right track for a solid month thanks bro any advice would be appreciated  

11 Sep 2009 10:28
CosmoK
we have no clue what you looked like before soooo I don't know how anyone can answer that question.  

11 Sep 2009 21:15
kaika
I was 25percent bf at 215 i put pics when i Finnish work  

12 Sep 2009 03:44
kaika
before pics now uploaded  

25 Sep 2009 12:37
jfly09
work on widening out those lats. Great start tho!  

28 Sep 2009 03:23
kaika
[ATTACH]2167[/ATTACH][QUOTE=jfly09;99199]work on widening out those lats. Great start tho![/QUOTE]
heres a recent pic i just took last night an hour after gym
[ATTACH]2167[/ATTACH]  

28 Sep 2009 04:33
kaika
also im leaner now but my waight went up from 160 to 185. let me know wut u think so far any tips or advice would be apreciated thanks  

02 Oct 2009 11:48
Super Ted
you can def see improvement in shoulders, good work bro  

05 Jan 2010 22:06
johncline
are you doing any cardio alongside your weightlifting?  

06 Mar 2010 15:14

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