BF% est. and areas to work on

[Sfla80]

Just curious if someone can give me some areas of advice i need to focus on. And a quick est of my bf, whch im guessing in 14-15%.

Im 5-10 180 29y/o. I have been working out my diet rescently. When i thought i was eating alot, i found out about fitday.com and decided to keep track of my daily mcaros and was about 500 cal away from where i should have been. So know i am working my way to eating more often.

Been working out hard for just under a year, but have been in the gym for maybe 2 years now. First year had no knowledge about diet. Was just working out. This site has helped me so far, and im think im getting there. What do you guys think.

I look Skinny but heres some weight i put up just so you know.

Flat bench. 240 x 5 on 4th set DB flat 85 x 5 also
Squats 285-300 x 5 on 4th set
Deadlifts 185 x 5 on 4th set
DB Shoulder press 80's x 6-7 on 4th set

I personally think its descent weight for where my body is at now, but ofcourse i want more. So any areas of advice would be appriciated. thanks everyone.

[Okinawa_Power]

You have a good solid base....I would think your BF is at 12-14% Areas to work on:

Quads
Traps
Chest

[**TOP**]

What are your goals?? Id say add overall size ,but hamstrings look weak.Romanian deadlifts will fix that right up though!!

[Gaspari1255]

Chest is lookin good man..try doing incline as your first exersize for a few months, should blow your upper chest up and make it proportioned.

[Noles12]

15%. I think your hams and arms need some work. Also hit some inclines

[ty357]

chest not bad to me. bring the traps up tho

[FireGuy]

You are looking pretty solid top to bottom. Just keep doing what you are doing and the size will come with time. If I had to pick one area to focus on it would be shoulders.

[Sfla80]

Wow, better responces then i was expecting actually. Thanks alot guys. 15% sounds depressing though lol.

Ok The areas to work on. I need to look up romanian deadlifts. My hamstring workout is weak, been looking for new ideas for that the last month. My shoulders feel strong...the defination and size comes out during the workout, but doesnt show on off days....i hit shoulders pretty hard but been focusing on rear delts rescently. For chest what im doing is usally one week its all barbell excersices. flat/incline/decline/flys. Next week i do all dumbbells and it goes incline/flat/decline (hammerstrength)/ db flys.

Traps i have never been able to figure them out, i might be doing my shrugs wrong, i can never make them sore.

This was an off day too, i dont know if it matters but i always feel flat and blotted on off days. I hate it. Wish i could have the tight feeling all the time lol.

Goals are like most i guess....lean body mass. I would like to be 10% by april. I turn 30 then. I am not looking for just mass and strength. Like i feel my six pack and just doesnt show yet....i need more cardio in my routine also.

Thanks again guys!!! Actually gave me good motivation.

[stpete]

Lookin good man. Traps and delts could use more work.

[Critical Mass]

Looking solid. Hit that back.

[Sfla80]

just came back to check this post out, almost forgot i did it.

once again thanks for the great responces.

But if i put everyones areas to work on together....i have to work the entire body lol.
some said shoulders, other said chest, others legs....so it looks like i still have a ways to go. But still gave me great motivation.

thanks again

[Twist]

Your chest and quads are great!
hams and triceps need work.
traps are only if you want the bber look. ladies don't like that.

[DR T]

Traps i have never been able to figure them out, i might be doing my shrugs wrong, i can never make them sore.

I ised to have this problem if I used light weight...go heavy, and if you can't handle super heavy weight, focus on drop sets
for example, my last trap workout i did at the end of my shoulder routine (and i've been sore for the past 2 days from it)
barbell shrugs:
225x30 reps
315x25 reps
405x15 reps, then immediately drop weight to 225 and get another 20 reps...

i'll typically do 2-3 sets of dumbbell shrugs as well, with 140's, dropping weight each set, ending with about 100lbs, really focus on squeezing the weight at the top and holding for a 2 count....

you'll get sore from this tempo (adjust weight accordingly of course)

-T

[Sfla80]

I ised to have this problem if I used light weight...go heavy, and if you can't handle super heavy weight, focus on drop sets
for example, my last trap workout i did at the end of my shoulder routine (and i've been sore for the past 2 days from it)
barbell shrugs:
225x30 reps
315x25 reps
405x15 reps, then immediately drop weight to 225 and get another 20 reps...

i'll typically do 2-3 sets of dumbbell shrugs as well, with 140's, dropping weight each set, ending with about 100lbs, really focus on squeezing the weight at the top and holding for a 2 count....

you'll get sore from this tempo (adjust weight accordingly of course)

-T

Thanks bro, im going to try that next shoulder workout, but definately have to adjust the weight lol.

[Monster87]

You've got a nice, solid build, just keep at it and the mass will come. Great work on the quads btw!

[kickinit]

Traps delts from the front view.

BACK big time from the back view.

Nice base brother man..

[Sfla80]

You've got a nice, solid build, just keep at it and the mass will come. Great work on the quads btw!

Thanks bro, getting my diet in check now and hopefully it will start off everything else.

[svalleyg135]

back definately im surprised no one commented on that, nonetheless look pretty good

[elpropiotorvic]

Try to do snatches .... They really get my traps sore but looking good matE