3 months progress!!

[Svullo]

Not so much progress! I'm skinny but not as skinny as before and that makes me much more happy!

please help me out with a special program for my chest and arms!

tell me If you wan't som special pic like a pose or something!this is joust some normal pic!

[Akrus423]

try having 3 different work-out routines for ur chest etc, it will build ur whole body much faster.

[Svullo]

try having 3 different work-out routines for ur chest etc, it will build ur whole body much faster.

sorry if i don't understand english so good,but do you mean like bench,cable and dumbells?

[WHOADY4SHOADY]

First off great progress, you look much better. You need to post your stats such as your weight, height, and training experience. Next you need to post your diet in the diet forum and your workout in your workout forum. We will help you from there bro.

[daytrader]

I can definetley see some improvements thats the good news.... but you still have much to go!.... you will soonly learn diet is really everything(ofcourse you gotta still bust ass in the gym).,, post your diet bro.... but all in all man... youve put on alittle muscle and def lost some Body fat.. good improvements in 3 months!

[goalseeker]

I can definetley see some improvements thats the good news.... but you still have much to go!.... you will soonly learn diet is really everything(ofcourse you gotta still bust ass in the gym).,, post your diet bro.... but all in all man... youve put on alittle muscle and def lost some Body fat.. good improvements in 3 months!

I agree.. and also, go to the diet forum... You can get huge if you find the right recipe.. good luck bro!

[Svullo]

First off great progress, you look much better. You need to post your stats such as your weight, height, and training experience. Next you need to post your diet in the diet forum and your workout in your workout forum. We will help you from there bro.

Before: After:
Height: 6'4" Height 6'4"
Weight: 148 Weight 163
Bicep: 11,5 Bicep 12,75
chest: 36,25 Chest 39.25

tell me what ells you wan't to know about!?maybe some more pics?

[Svullo]

I agree.. and also, go to the diet forum... You can get huge if you find the right recipe.. good luck bro!

Thanks man! I will check it out! now my diet is on 4000 cals,300 protein,400 carbs,137 fat! and the day I don't work out the cals is don on 3600 and the fat on about 120-130!

[Svullo]

One more pic!

[Jantzen4k]

great progress

[Svullo]

Here's some new progress pics!

the first pic is about one and a half month old! and the 3 pics in the middle is new pics and the last is from september last year!

Critique please!

[daytrader]

man great improvements... thats what its all about buddy.... youve lost BF and your arms and shoulders have improved... waist is MUCH smaller.... Just keep at it man.... Keep progessing

[Svullo]

man great improvements... thats what its all about buddy.... youve lost BF and your arms and shoulders have improved... waist is MUCH smaller.... Just keep at it man.... Keep progessing

Thank's man! yes It feel really good right now! even do I have only been training 5 times the last 2-3 weeks! yes my arms and shoulders feels bigger too! shoulders is one of my favorite workout! And now I always feel pump in my biceps after workout! but wanne feel more progress in chest!

[TinTin78]

Nice to see more Swedes here, welcome aboard and just train everything right now and don't think to much about individual muscle groups. But be honest when you do train the different ones, don't focus more on some because they are easier or more fun. You have to find the contact in each muscle to make it grow correct, be one with your body and love all musclegroups the same and they will obey your command and grow.

Great progress so far, and good luck!

[Natty99]

Keep it going bro.......Squat, Bench and Row your ^ss off! Keep eating! Drink at least 4 liters of water a day and get 8 hours of sleep.

Nice work.....Stay Natty no AS anytime soon.

[Svullo]

Nice to see more Swedes here, welcome aboard and just train everything right now and don't think to much about individual muscle groups. But be honest when you do train the different ones, don't focus more on some because they are easier or more fun. You have to find the contact in each muscle to make it grow correct, be one with your body and love all musclegroups the same and they will obey your command and grow.

Great progress so far, and good luck!


Go sweden:) yes that's a big problem for me! I don't focus that much on legs! love all the other parts, even do I know that my legs need ALOT more work than the rest! but my hole body needs much more work! I'm very tall and wanne hit 200-220 before I even think of trying steroids!
got a bit problem with some special workouts to! like preacher curl I don't fel anything special more then on the way down when the muscle is streched out!

thanks man!

[Svullo]

Keep it going bro.......Squat, Bench and Row your ^ss off! Keep eating! Drink at least 4 liters of water a day and get 8 hours of sleep.

Nice work.....Stay Natty no AS anytime soon.


yes really need to work my as off:) I drink pretty much water, but don't get that much sleep! And one of my biggest problems is that I drink alcohol 1-2 times a week!

thanks:)

[eatit]

progressing along man good job. But eat more!

[Svullo]

progressing along man good job. But eat more!

thank's man! yeah that's my problem I haven't been on any special diet! was on one for a couple of month ago but did quit that one because it wasn't a correct diet for me! didn't work! so now a have new plans for a new diet! and gonna start a total new training program that swolecat used I think!

hope it work's! have been gone from training now for 3 week and lost about 6-8 pounds!

[Svullo]

thank's man! yeah that's my problem I haven't been on any special diet! was on one for a couple of month ago but did quit that one because it wasn't a correct diet for me! didn't work! so now a have new plans for a new diet! and gonna start a total new training program that swolecat used I think!

hope it work's! have been gone from training now for 3 week and lost about 6-8 pounds!

I've got so BIG problems right now putting up with a good diet! so I get the meals correct with fat meals and all that! need a good bulking diet!
then the fun begin:)

And wanne say that! I've tried one of swolecats workout routines! they are CRAZY and is under ONE hour! LOVE it! didn't think less then one hour could get me so tierd and pumped up:)

[SwoleCat]

And wanne say that! I've tried one of swolecats workout routines! they are CRAZY and is under ONE hour! LOVE it! didn't think less then one hour could get me so tierd and pumped up:)

That's great to hear.

Which one did you use?

Keep up the good work, you are progressing nicely! :)

~SC~

[Svullo]

That's great to hear.

Which one did you use?

Keep up the good work, you are progressing nicely! :)

~SC~

That was CRAZY:)

Lots-o-respect to SwoleCat!

Day 1
Legs
Squats 10 reps x 3 sets
Leg Extensions 10 x 3 sets
Hamstring Curls 10 x 3 sets

Day 2
Lite Cardio and Abs
Treadmill 30-40 min
Decline bench situps

Day 3
Chest & Shoulders
Flat Bench Press 6 x 3 sets
Dumbell Flys 6 x 3 sets
Decline Bench 6 x 3 sets
Incline Bench 6 x 3 sets
Military Press 6 x 3 sets
Lat Raises 6 x 3 sets
Dumbell Raises 6 x 3 sets

Day 4
Back
Lat Pulldowns 6 x 3 sets
Seated Cable Rows 6 x 3 sets
Bentover Dumbell Rows 6 x 3 sets
Barbell Shrugs 6 x 3 sets
Deadlifts 6 x 3 sets

Calves 10 reps x 6 sets

Day 5
Lite Cardio and Abs
Treadmill 30-40 mins.

Day 6
Arms
Triceps
Close grip Bench 6 x 3 sets
Cable Pushdowns 6 x 3 sets
Double handed Dumbell Tri. Ext. 6 x 3 sets

Biceps
Barbell Curls 6 x 3 sets
Preacher Curls 6 x 3 sets

Forearms
Hammer Dumbell Curls 6 x 3 sets
Wrist Rolls 6 x 3 sets

Day 7
start day 1 again or take off if needed.


Workouts should be intense yet short.
Take short breaks between sets like 30-60 seconds.

Thank's man! feels great to hear from someone like you! it made my day!