Alright the embarrassing pics now..

**AirForceTACP** · 03-14-2007, 08:43 PM

New Pics Below!

Alright so now for the embarrassing chest pics..

I cant figure out how to add mass to my chest... no matter what i do

please help me.. i know its weak..
PS: my arms are long..

I Can Incline press: 185x20, 225x8
Flat press: 225x13-14, 245x8

Im 5'11ish 185lbs
down from 210 ( dropped like 8% fat)

**dhriscerr** · 03-14-2007, 08:46 PM

Dude I think your chest is fine for your build, Id be more worried about building those shoulders, and ya your arms look really long!

**Reelmuscle** · 03-14-2007, 10:17 PM

Yup, if anything, your chest is one of your better muscles.

225 8x on incline? Damn, more than I can do.

Keep up the good work.

**5ifthCitizen** · 03-14-2007, 10:23 PM

yea man chest looks good... just shoulders like dhriscerr said

**AirForceTACP** · 03-14-2007, 11:37 PM

All I did was incline for almost 6 months.. just recently started working Flat and Decline back into my rutine..

As for shoulders... i always crush them cause there one of my favorite muscle groups.. Ive always wanted those boulders that I cant seem to form..

I do 90degree dumbell shoulder presses : 80x10 90x10 95x6-8

i do alot of light weight arnold presses and lateral raises.. shrugs..

any help on getting some boulders for shoulders and more meat on my chest .. highly appreciated..

and of course.. please continue to critique me

**Mealticket** · 03-14-2007, 11:55 PM

i'll critiqu you...gimmie some leg shots??

quit being such a dik to yourself, your chest looks great bro!

**C_Bino** · 03-15-2007, 12:35 AM

Well your chest would probably look fuller if you didnt have such bad posture, that or you back is lacking a lot.
Stand up tall and put your shoulders back, and chest is probably the best muscle group I can see on you. Arms and shoulders look to be behind imo. Just get a good diet and concentrate on your heavy compound movements and let us see those legs and back for better opinions. For now I can only comment on not even half of your body.

**dhriscerr** · 03-15-2007, 08:12 AM

Yeah more pics and give us your routine

**AirForceTACP** · 03-15-2007, 08:59 AM

Alrighty.. took some more for ya guys...

Ive been lifting for 2 1/2 years no breaks...
I'm currently on a 4-5 day rutine:

day1 - chest/calves
(incline bb, flat bb, incline db flys, flat lockouts, cable flys, overhead chest spreaders[not sure what you call them] ; calf raises, jump shrugs )

day2 - legs
(Squats, front squats, 25lb db lunges, leg press, extensions, seated leg curls)

day3 - shoulders
(Db shoulder press, Tri-set variant lateral raises, Smith Machine Press, BB & DB shrugs, Arnold Presses, Rear Delt Raises)

day4 - triceps
(Overhead Tri-press, Rope pulldowns, Decline skull-crushers, close grip bench)

day5 - back/bi's
(Widegrip Lat Pulldowns, Row pull downs, BB standing rows, Deadlifts, Rope Lat pull downs ; DB curls, Hammer Preacher Curls, Cable Curls)

I just added legs into my workout about 2 months ago now.. I neglected them before i started reading alot on how important they are..Couple more pics here... some legs as requested

**briancb1** · 03-15-2007, 09:49 AM

I think your arms look proportionate in these new pics. Deff increase on some shoulder action. Funny enough but I have the opposite problem from you, I need to bring out my chest and leave my shoulders alone!

good luck

**king6** · 03-15-2007, 09:54 AM

Your very lean, but have great definition. Wish my chest looked like yours, and we bench close to the same.

**dhriscerr** · 03-15-2007, 09:59 AM

That looks like alot of volume in your training, some of the guys yelled at me for doing more the 12 sets of chest, your doing 6 exercises. I definately have the opposite problem as you also, shoulders and arms are strong points and chest is small

My shoulders, day is Dumbell military press 3 sets of 8; Upright rows, 3 sets of 8; rear delt raises 3 sets of 10; shrugs; 3 sets of 8. Thats it.

**AirForceTACP** · 03-15-2007, 10:03 AM

I'm always worried that I'm over-training.. but when I dont train that hard I feel like I dont get the pump or like I didnt work out hardley.. I know it needs to be altered.. any help with changing that around would be appreciated also

**Misery13** · 03-24-2007, 05:42 AM

calves are great...what is your over all goal?

**sbigpecs** · 03-24-2007, 06:04 AM

Looking good bro, you have a nice shape. Keep up the hard work.

**Warrior** · 03-24-2007, 06:28 AM

Originally Posted by AirForceTACP

I'm always worried that I'm over-training.. but when I dont train that hard I feel like I dont get the pump or like I didnt work out hardley.. I know it needs to be altered.. any help with changing that around would be appreciated also

Are you keeping a log and working progressively? Take a week off to write out a split based on good compound movements and develop a training log to take into the gym with you. Every time you hit the gym should be an opportunity to increase your numbers... train smarter with more intensity - not longer.