New pic. Before and After cycle

[Exilus]

Hey guysss just sharing a new pic considering the last one was crap quality from my cellphone.

Start:

5'9
185 lbs
15% bf





End:
5'9
205 lbs
13% bf



Currently on day 7 of PCT. i lost about 8 lbs of (i believe...) water in the 5 first days. weight seems to stabilize now.

My goals were to bring abs, traps, forearms and chest to match. I failed on the chest part

Cycle consisted of test, dbol , deca and anavar . Goddamn expensive...

Start strength:
190 bench for 8
70 dumbells shoulderpress for 6 (perfect form)

End strength:
235 bench for 10
90 dumbells shoulderpress for 7 (perfect form)

Feel free to comment

[Gaspari1255]

Big changes. Looking good. Like you said, chest needs a little work. What does your chest routine look like?

[Exilus]

Big changes. Looking good. Like you said, chest needs a little work. What does your chest routine look like?

Incline barbell x 4
flat dumbells x 4
standing cable 45 degree decline flys x 4
incline dumbell flys x4

I get some strength but close to no mass.

[ray0414]

was that your first cycle? if so that was alot for a 1st cycle.i think your BF before was higher than 15 cuase it looks like you lost more than 2%. most people will say u probably should have lowered your BF a lil bit more before starting.

[HawaiianPride.]

Great transformation and hard work. This will inspire plenty of us roaming around the boards.

Keep it up.

[Gaspari1255]

Incline barbell x 4
flat dumbells x 4
standing cable 45 degree decline flys x 4
incline dumbell flys x4

I get some strength but close to no mass.

I went with doing Incline first for over a year, gained stength, but did not really give me much size. Maybe try something like this:

4 Flat DB
3 Incline BB
3 Decline BB

I always preferred flat DB over BB. In your case, I would stick to all pressing movements for your chest, you're gonna need to gain mass frist. I wouldn't worry about any cable work or flies for now. Just my .02

[Exilus]

was that your first cycle? if so that was alot for a 1st cycle.i think your BF before was higher than 15 cuase it looks like you lost more than 2%. most people will say u probably should have lowered your BF a lil bit more before starting.

No, second cycle. I went from 160 lbs to 185 with my first cycle which consisted of test-e and dbol . I looked bloated as hell. I know i should have waited but conditions in my life didn't really give me the choice. I needed mass right now.

Great transformation and hard work. This will inspire plenty of us roaming around the boards.

Keep it up.

Thank you very much, HP!

I went with doing Incline first for over a year, gained stength, but did not really give me much size. Maybe try something like this:

4 Flat DB
3 Incline BB
3 Decline BB

I always preferred flat DB over BB. In your case, I would stick to all pressing movements for your chest, you're gonna need to gain mass frist. I wouldn't worry about any cable work or flies for now. Just my .02

I'd rather keep the decline flys, as i really feel them. Do you think i might be overtraining from doing 4 exercizes and 4 sets?

[Gaspari1255]

No, second cycle. I went from 160 lbs to 185 with my first cycle which consisted of test-e and dbol . I looked bloated as hell. I know i should have waited but conditions in my life didn't really give me the choice. I needed mass right now.



Thank you very much, HP!



I'd rather keep the decline flys, as i really feel them. Do you think i might be overtraining from doing 4 exercizes and 4 sets?

I would say so. But everyone is different. With that being said what you are doing now for chest is not working (not trying to be offensive), so why not try lowering the volume?

[terraj]

Have you tried weighted dips?

Loooking good man.

[Exilus]

Well my workout before used to be flat barbell, incline dumbells and flat flys. 3 sets each. and not only did i not gain mass, but i did not gain much strength either...(went from 170 bench to 190 on a 10 week cycle... with diet in check)

[Gaspari1255]

Your probably going to just need extra time for the chest to grow. Your shoulder presses are wayyy higher than your bench press (in comparison). Probably a reason for why your delts are big and chest lacks. Maybe try some 5x5 work for 4-6 weeks to get that flat bench strength up.

[Exilus]

Ill try that and the weighed dips! thank you

[gbrice75]

Great job bro, obvious changes, especially in the shoulders even if you weren't going for that.

IMO the cycle was a bit much, 2nd cycle or not. But overall improvement is drastic IMO.

[vishus]

very nice change, to me it looks like u have gyno :s could be the lighting but it looks like u have a fat deposit under ur nipple. what was ur diet on cycle? overall good change

[Twin]

what is the time difference between the photos?

[Exilus]

16 weeks.

[stevey_6t9]

nice work.

dont know about 13%bf, i would still say 15%.

[steve0722]

Can you please share your arms and shoulders routine with us......................i lack in the arms department.....my chest is in comparison bigger than my arms..............my chest routine is :

barbell bench 12 10 8 6 6 4 (the first to sets begin warm up sets with 60% of my max)
Dumbell Flat flys 12 12 10 10
Incline Dumbell Presses 8 8 6 6
Incline Flys 12 12 10 10
Cable flys infront of chest 6/6/6 + 6/6/6 (in other words doing 18reps per set, 2sets, and jumping weight after each 6reps)
Peck deck - 2sets to failure

Arms (biceps & triceps) i do:

Chin ups - 4 x 8reps
own body weight dips - 4 X 12reps
EZ bar curls - 8 8 6 6
Close bench - 8 8 6 6
Hammer Curls - 6 6 6 6
Push Downs - 10 10 8 8
Arnold Curls - 10 10 10 10
Overhead extensions - 10 10 10 10

Plz advise or share some arms and shoulder workouts and what do you think of my chest workout?

[ricky23]

freakin excellent transformtion - great work. yeah i agree that your chest needs abit of work though - an underrated exercise is the decline, dorian yates said he used it with great success and feels that it is one of the best for mass. i personally do drop sets to really get the pump at the end of the set - really makes the chest tear through the skin!

[BennyLom]

You've made great progress on arms and shoulders, but chest looks pretty flat (could be the pose?) and I don't see your abs much but I see you've already recognized this.

[lovbyts]

Good change, especially the haircut. LOL

Keep up the work, dont stop now.

[tembe]

looks like small amount of gyno

but lookn good bro...great increase with drop in body fat good work keep it up

[shaihulud7]

Good improvement mate. The hair cut to .

[ferocious bubble]

I see gyno.

Shoulders and traps are looking 300% better.

Need to work on the abs and chest.

[Exilus]

When should i start running letro? after pct?