Acclaimed's road to getting JACKED brO

[Smush]

I put on about 10 lbs in 3 months but I was 2% bf and went to around 5% and ate everything in fucking sight (and more)

2% bf? No way, I highly doubt that. Even the most cut wrestlers/any sports don't even go to those levels.

[Acclaimed|Jordan]

Deadlifts and squats today. :(

[Steroids]

no chance u were 2% bodyfat, thats very dangerous lol. obv calc'd it wrong.

but yh keep improving!

[Acclaimed|Jordan]

4/06/2011

Squats

50x15

55x12

60x10

65x8

70x5

On the third set my legs have warmed up, time to kick it up.

90x10

110x8

125x6

I won't be feeling my legs tomorrow.

[Env]

I feel like we're in very similar positions. Keep up the good work man!

[Acclaimed|Jordan]

I'm going to start taking a pic of my legs. Any recommendations on how to take the photos?

04/06/2011 - After first leg workout.

[Acclaimed|Jordan]

Last night workout:

Bench press

65x15

75x12

85x10

95x8

105x5

115x5

Incline bench

65x15

65x12

70x10

75x8

80x5

I also did those things where you "pop" the bar onto your chest level and lift it up about 100 times with 65lb weight

[Tango_Oscar]

Looks good mate, ur legs arent bad lol, keep it up

[Acclaimed|Jordan]

Damn I haven't updated this shit in a minute. I have been working out but my diet has not been going as good as the first couple weeks. Here is where I'm currently at "aesthetic" wise.

My new max squat is 145x10

I have not tested my max bench yet.

OH YEAH AND ANGLE TRICKS!

[V__Fury__V]

Wow huge change. Very nice :)

Your left arm seems a little bigger. Hmmmmmm....? :D

[Smush]

I definitely see progress. You're getting heavier and your arms are getting more toned out.

I suggest going heavier. If you want to build mass, I would go 6-8 reps higher weight so you can lift heavier each time.

Do you have buddies that spot you? That extra motivation can really help you push the last couple of reps.

Good job. Oh nice mattresses in the back.

[Acclaimed|Jordan]

I definitely see progress. You're getting heavier and your arms are getting more toned out.

I suggest going heavier. If you want to build mass, I would go 6-8 reps higher weight so you can lift heavier each time.

Do you have buddies that spot you? That extra motivation can really help you push the last couple of reps.

Good job. Oh nice mattresses in the back.

Hahaha thanks! I just got a bedroom set and my shit takes up all the room I had to toss my old bed and comp in here >.>

I always thought more reps + less weight = mass, more weight less reps = strength

I only have my uncle to spot me and I go to his house 2 days out of the week. I'm at the gym for the other half and I have no spotter :( I do horrible at the gym LOL. I've failed so many times already

[Jonny]

Why do you go on foe forums if you're serious like that?

[Lip Job]

Big changes

[Steroids]

6-12 reps is considerd the muscle building range. stick to that.

keep it up mate. are you eating atleast 500 calories over ur recommended?

[Tango_Oscar]

Lookin better mate! keep at it :D

[Ollie]

Woah, you've definitely changed. Your chest/arms are a lot bigger.

Keep it up :p

[Sam|Hooded]

Fucking hell of an improvement!!!! Well done man, here's 2 workouts I've come across that I may reccomend :)

-------------

5x5 compound workout: Source - http://www.bodybuilding.com/fun/mahler73.htm

Decent split week routine:

Monday:

Biceps Single-arm curls, cable curls, standing barbell curls, incline dumbbell curls

Tuesday:

Chest Lifting on the flat bench, dumbbell decline and incline (for mass), Hammer Strength wide grips and standing cable crossovers (for cut)

Wednesday:

Legs Squats, leg presses, lunges, leg extensions, leg curls

Thursday:

Triceps Dips, cable press-downs, chest-grip presses, lying triceps extensions, dumbbell kickbacks, rope cable pulldowns

Friday:

Back Wide-grip chinups, lat pulldowns behind the back, bent-over barbell rows, T-bar rows

Saturday:

Shoulders Arnold presses, military presses, standing lateral raises, front dumbbell raises, dumbbell shrugs

Source - http://www.military.com/military-fitness/workouts/five-marines-workout-routines

[Acclaimed|Jordan]

I'm still just building my core strength. I'll try the fancy workouts later when I can push more weight

I've just been doing bench press/incline/decline. Squat, military press, deadlifts

[Acclaimed|Jordan]

Just had a great workout. Dumbell fly's are AWESOME.

My current weight is 133lbs.

[Tango_Oscar]

Just had a great workout. Dumbell fly's are AWESOME.

My current weight is 133lbs.

yeah they develop an aesthetic chest the best haha

[Steroids]

no ty to kingpig? :)

[Acclaimed|Jordan]

I bow to you king pig for opening my brain up to this amazing workout. Now where can I get zyzz shorts

[Acclaimed|Jordan]

GREAT workout today while using a new routine.

I downloaded the .pdf's of detailed exercise instructions and vids to my phone so I just load them up in my 3 minute rest periods and begin the next exercise.

Bench press.

95x8

105x8

105x8

115x8

incline dumbell bench

5x8

10x8

10x6

10x6

dumbell flys

5x10

5x10

5x10

5x10

5x10

close grip bench press (my form was lacking on these, didn't really feel my triceps)

65x8

65x8

75x6

75x6

french press (first time doing this)

7.5x10

7.5x10

tricep dips (god damn I was burnt out going into this, my goal was 2 sets 10 reps each

6reps

5reps

2reps - fail

I feel great, ate 2 steaks and had my after workout shake. Looking forward to my cassein before I sleep.

My current weight is 135lbs coming out of the gym

goal physique: anyone know how to accomplish this? I would want a stronger back though and better arms

4uu9jQo1MDk

[STR8GAS10aG]

damn bro keep it up