skinny fucker

[fliprock]

Okay i've been hitting the weigths for 1-1.5 years now...
typical ectomorph
stats:
arms 15 inches
legs 24.5 inches
waist 31 inches
calves 15 inches

height: 182 cm
weight: hmmmm dont really know.... 75-80 kg
18 years old

[fliprock]

abs...

[fliprock]

biceps...

[fliprock]

legs

[fliprock]

chest

[fliprock]

.....

[fliprock]

and yeah.... I need a tan pretty badly..

[fliprock]

a better back pic

[fliprock]

hahahaha

[sav22]

You have great cuts and by the looks of it the foundation to put on some serious pounds. Lift hard and eat heavy!

[Little Jonah]

Your looking great man. Could give you some more info if the pics werent so low quality but w.e. Your stomach looks great man keep up the good work

[The French Curler]

Nice abs! I think the only thing that would make you look better at this certain point would be bigger tris. Lookin' great!

[MikeW]

Excellent abs! The last pic looks awesome, muscles everywhere!

[fliprock]

Little Jonah:what do you wanna know?

well my workout program looks like this:

monday: chest + abs
flat bench press
incline bench press
some kinda chest machine that i dont know the name of =)

swissball crunches
swissball legraises
reverse crunches

Wednesday: Back + triceps

barbell row
skull crushers
Seated cable row
One Arm Dumbbell Over-Head Extensions
Lat Pull-downs
Cable Push-downs
hyper extensions


friday: biceps+shoulders+abs
barbell curls
hammer curls
preacher curls
seated dumbbell press
standing side lateral dumbbell raises
some kinda cablecross exercise for the back of the shoulders....

the same ab exercises that i do on mondays



sunday: legs
Squats (deep!)
stiff leg deadlift
leg press
Standing Machine Calf Raises

[Rocket]

Abs look great, Have a nice base, keep training and eating!

Rocket

[Wake Chick]

Your stomach, and chest look awesome!! Love your Avatar by the way!!!

[fliprock]

thanks for the kind words...
Im gonna start to bulk really hard in september... got any hints?
Im planning to eat lots of fast carbs but not much fat....
Some people say that you should eat clean (only slow carbs!?) during bulk in order to stay lean... but what the heck!?
If you dont eat fast carbs you wont get the insulin flowing which is the whole point of bulking, right?
please give me some ideas for a bulking up.... =)

[$uperman]

post some questions in the diet forum... you will get alot of good help there

[Taus]

Damn fliprock, I dont know why you were so concerned w/ my cutting diet.....ur fuckin ripped. Good work man...keep it up

[fliprock]

Taus:hehehe... it's for next year.... =)
im planning to bulk very heavy... and I guess I will end up looking pretty bloated... even if im to small to cut now I want to experiment so I know what works for next year when it's important

[MIKE_XXL]

For 18 you look very good, shit you look pretty good period...great work, keep it up and happy bulking.......XXL

[Pete235]

You have great abs but really need to focus on your upper body, shoulders and arms in particular. Shape is decent you just need more mass. Your only 18 and already have a good base to build on, so take advantage and eat like a horse (clean food) and train like mad. Bis and tris especially.

[Pete235]

Flip...if you want some suggestions for bulking, shoot me a PM, I'd be happy tohelp if you're interested.