Muscle Critique

[IronClydes]

Starting a fresh hypertrophy program after about 4 months of power-bodybuilding training.

To build it with the proper attention to weak-spots, I’m looking for honest critique. I’m not competing, but I’m targeting a Classic Physique, not the new-age big everywhere physique. Tapered, and classic.

Please provide your feedback on perceived weak-spots to work on.

Attachment 173547

Thanks!


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[IronClydes]

Plan is to start Marcus’s HIT Training back up for 6-8 weeks on my TRT only; then pullback and repeat his HIT once more with a lean bulk while cycling Deca or Tren & TRT.

However, this critique is direct my focus during this first 6-8 weeks. Updates for the next will follow with cycle suggestions/recommendations regarding that lean bulk w/ Deca or Tren will follow with the updated progress pics.

Let’s see what I can do with your direction on the first 6-8 weeks with a moderate TRT dosing for now


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[IronClydes]

Updated below

[IronClydes]

Updated plan (8/6/18)

*First exercise has 12-15 rep warm-up

*Every exercise has 8-12 rep ‘feeler’ set

*Every exercise has 1 working set of 6-8 reps to positive failure, followed immediately by drop-sets to absolute failure or rest-pauses sets (10 seconds) to absolute failure

Monday: Chest

Incline DB Press
Landmine Chest Press (Kneeling)
DB Bench Press
DB Flyes
Bent-Arm DB Pullover

Tuesday: Back

Bent Over BB Row
One-Arm DB Row
Seated Cable Rows (V-Bar low-pulley)
V-Bar Lat Pulldowns
Wide-Grip Lat Pulldown or Pull-ups
Romanian Deadlifts (3 straight sets of 6-8 reps)

Wednesday: Cardio & Legs

Intense Threshold Bike Training Session
Leg workout is done in a 3-set, volume oriented pump, 15-20, 12-15, 8-12, fashion to prevent overtraining with bike training
Hamstring Curls (finish with r/p beyond failure)
Leg Extensions
BB Back Squat
Seated calf raises

Thursday: Shoulders & Abs

Seated DB Press
DB Lateral Raises
Alternating front to side laterals (burnout sets)
Seated DB Bent-over Lateral Raises
Cable Face Pulls
BB Shrugs
Abs Circuit (2-3x)
Landmine 180’s
Ab Rollers
Hanging Leg Raises
Stomach Vacuum’s (20-60sec 3-5 times)

Friday: Cardio

VO2 Max/Intervals Bike Training Session

Saturday: Arms

Standing “Hanging DB” Concentration Curls
Flexor Incline DB Curls
DB Hammer Curls
Seated Triceps “French” DB Press
DB Lying Triceps Extensions “Skull-crushers”
Close-Grip BB Bench Press
Wrist Rollers

Sunday: Cardio

Endurance Bike Training Session



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[ghettoboyd]

You look great brother nice work...

[IronClydes]

You look great brother nice work...

Thank you brother!


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[Dr.L]

From the back your triceps and specially your hamstrings look weak. From the front your calves look a bit small but maybe it's the angle of the image.

[Windex]

Looking great. I'm sure if you made a log you would get some people subscribed.

[Couchlockd]

Updated plan (accounting for Alphamindz advice)

*First exercise has 12-15 rep warm-up

*Every exercise has 8-12 rep ‘feeler’ set

*Every exercise has 1 working set of 6-8 reps to positive failure, followed immediately by drop-sets to absolute failure or rest-pauses sets (10 seconds) to absolute failure

Monday: Chest

Incline DB Press
Landmine Chest Press (Kneeling)
DB Bench Press
DB Flyes
Bent-Arm DB Pullover

Tuesday: Back

Bent Over BB Row
One-Arm DB Row
Seated Cable Rows (V-Bar low-pulley)
V-Bar Lat Pulldowns
Wide-Grip Lat Pulldown or Pull-ups
Romanian Deadlifts (3 straight sets of 6-8 reps)

Wednesday: Cardio & Legs

Intense Threshold Bike Training Session
Leg workout is done in a 3-set, volume oriented pump, 15-20, 12-15, 8-12, fashion to prevent overtraining with bike training
Hamstring Curls (finish with r/p beyond failure)
Leg Extensions
BB Back Squat
Superset Vertical Leg Press w/Calf Extension (on leg press)

Thursday: Shoulders & Abs

Seated DB Press
DB Lateral Raises
Alternating front to side laterals (burnout sets)
Seated DB Bent-over Lateral Raises
Cable Face Pulls
BB Shrugs
Abs Circuit (2-3x)
Landmine 180’s
Ab Rollers
Hanging Leg Raises
Stomach Vacuum’s (20-60sec 3-5 times)

Friday: Cardio

VO2 Max/Intervals Bike Training Session

Saturday: Arms

Standing “Hanging DB” Concentration Curls
Flexor Incline DB Curls
DB Hammer Curls
Seated Triceps “French” DB Press
DB Lying Triceps Extensions “Skull-crushers”
Close-Grip BB Bench Press
Wrist Rollers

Sunday: Hamstrings, Medial/Rear Delts, & Cardio

Superset:
One-arm Laterals
DB One-arm Upright Rows
Hamstring Curls (finish with r/p beyond failure)
Ball Leg Curls
Endurance Bike Training Session



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Following the Yates "blood and guts" protocol I see.

[IronClydes]

Following the Yates "blood and guts" protocol I see.

Marcus’s HIT, but based on same concepts of beyond failure training!


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[IronClydes]

Looking great. I'm sure if you made a log you would get some people subscribed.

Can you elaborate, Windex?

Where, what, and how?




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[Windex]

Can you elaborate, Windex?

Where, what, and how?




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A lot of members like to track their progress by posting updates in a thread. People can subscribe to a thread so that they get a notification anytime you make a new post

[guitarzan]

Look great, but I'm more interested in your profile pic. More info please!

[jackfrost88]

Based on the photo's I would say your strong points are quads/calves/traps/bi's.
Areas to work on would be hamstrings (only one that really stands out to me), triceps compared to biceps, maybe chest.

Look good keep it up!

[guitarzan]

Shit, double post

[kelkel]

Great build IC! Very solid. If I were to focus on anything based solely on these pics it would be hams and maybe back width and thickness.

[IronClydes]

Based on the photo's I would say your strong points are quads/calves/traps/bi's.
Areas to work on would be hamstrings (only one that really stands out to me), triceps compared to biceps, maybe chest.

Look good keep it up!

Thanks brother!


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[IronClydes]

Great build IC! Very solid. If I were to focus on anything based solely on these pics it would be hams and maybe back width and thickness.

Thank you Kel!


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[IronClydes]

A lot of members like to track their progress by posting updates in a thread. People can subscribe to a thread so that they get a notification anytime you make a new post

Thanks

Sounds like something I’d be interested in sharing. Where in the forums is appropriate to start this?


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