BF % Guess (lean bulk) with Progress Pics

[SampsonandDelilah]

40 years old
6'3"
235 lbs

Guess on BF%??

Been trying to do the coveted "lean bulk" finding it difficult to bulk and not acquire some fat (which I know happens on a bulk) and stay consistent on food choices while still making sure I hit my calorie goal.

(Did not post any leg shots yet, currently they're hairy, white and in need of a squat rack - but coming along)

Bottom row from left to right is over a 3 year period after shoulder surgery...top row is current)

[SampsonandDelilah]

Back selfies are not easy....

[Sfla80]

11-12 depending how far off ur legs r.

Looking fkin soild man

[TheTaxMan]

Looking great buddy look solid as fvck, arms are huge
Well done

Guessing your bodyfat at 10% mark

[Bodacious]

Looking good man keep up the good work!!

[Bio-Active]

Nice work... You look great!

[73rr]

Great job man! Looking really solid

[< <Samson> >]

Under 12% for sure


Damn big!

[TheTaxMan]

You need to lift that chest to match those big traps, delts and arms buddy

[SampsonandDelilah]

Appreciate it fellas

[SampsonandDelilah]

You need to lift that chest to match those big traps, delts and arms buddy

Couldn't agree more TaxMan.

Chest has always been my nemesis. I'm plenty strong on all my chest lifts but it has always been slow to develop. Been trying to focus more on Dumbbells, lots of incline flys, incline DB presses and weighted dips, really trying to tire the muscles out and focusing on the negative. For a long time I was hung up on bench press numbers for chest day and although I love that lift, it's not best suited for building my particular chest. I'm long armed and have always had a smaller chest. I've been spending time in the workout forum reading and experimenting with some new things.

Any insight or advice is always welcome.

Thanks

[TheTaxMan]

Im having the same problem mate, my chest is flat, started really slowing things down and piling the weight on as well as decreasing the rest times

getting some serious DOMS and have noticed a slight improvement after 3 chest sessions, been doing a mix of bench work, db and cable work.

[NACH3]

Couldn't agree more TaxMan.

Chest has always been my nemesis. I'm plenty strong on all my chest lifts but it has always been slow to develop. Been trying to focus more on Dumbbells, lots of incline flys, incline DB presses and weighted dips, really trying to tire the muscles out and focusing on the negative. For a long time I was hung up on bench press numbers for chest day and although I love that lift, it's not best suited for building my particular chest. I'm long armed and have always had a smaller chest. I've been spending time in the workout forum reading and experimenting with some new things.

Any insight or advice is always welcome.

Thanks

I'd say your damn close to 10% if you aren't! Big as Fvk too!

DB flys brother... Also use the pec dec unilaterally w/a supinated grip and squeeze the upper inner will get demolished!
Also try using cables starting from bottom and bring up and together it'll work the outer lower or decline bench...

[tbody66]

Reverse grip bench. With all weighted chest exercises I recommend a 3-0-1 tempo, three times the amount of slow control for the eccentric part of the lift. Also a huge fan of a one rep 7 second negative after warm up before your work sets.

[Sfla80]

I'd say your damn close to 10% if you aren't! Big as Fvk too!

DB flys brother... Also use the pec dec unilaterally w/a supinated grip and squeeze the upper inner will get demolished!
Also try using cables starting from bottom and bring up and together it'll work the outer lower or decline bench...

Second this....heavy dB flies.

Do them first in your routine also

[ghettoboyd]

you look fantastic brother...my upper chest is my weakness physique wise so I hear you there...Ive come to realize that after all these years, genetics will only let me go so far... that said ill never stop trying...anyhoo you have made an impressive transformation post surgery so kudos to you my friend...ohh and 10% bf easy..

[SampsonandDelilah]

You guys are awesome...appreciate all of the tips/ideas and compliments/encouragement.
I started trolling this site in 2007 shortly after surgery and I owe so much of my success to this community. I was in the dumps and ready to quit lifting but luckily found the rehab section, workout ideas, diet and nutrition forum and of course the anabolic forum and it was all paramount to my overall recovery and transition back into who I was pre-op. Best boards and community out there...you guys are all beasts!

[Mr.BB]

11-10%

Looking great! But I would stop working on traps they are overpowering the rest which is not ideal IMO.

[tbody66]

Post your workout with sets, reps and poundage for your whole body, if you don't mind, also do you do traps on back or shoulder day? I think your shape is fine it's size you need on your pecs. So I would have to disagree with heavy flyes period, especially as first set. That's a shaping exercise, if done properly, not a mass exercise.

[NACH3]

Post your workout with sets, reps and poundage for your whole body, if you don't mind, also do you do traps on back or shoulder day? I think your shape is fine it's size you need on your pecs. So I would have to disagree with heavy flyes period, especially as first set. That's a shaping exercise, if done properly, not a mass exercise.

Not if you do it right... It's pre-exhaust S/S flys into presses - has built some great chests in 'Marcus' Dungeon' check it out!

HIT STYLE!!!

[BG]

Lol

[bass]

40 years old
6'3"
235 lbs

Guess on BF%??

Been trying to do the coveted "lean bulk" finding it difficult to bulk and not acquire some fat (which I know happens on a bulk) and stay consistent on food choices while still making sure I hit my calorie goal.

(Did not post any leg shots yet, currently they're hairy, white and in need of a squat rack - but coming along)

Bottom row from left to right is over a 3 year period after shoulder surgery...top row is current)

you look pretty cut, i'd say no more than 12%. what could help your chest is lateral machines, and maybe a close grip barbell. looking good man, keep up the good work.

[SampsonandDelilah]

Post your workout with sets, reps and poundage for your whole body, if you don't mind, also do you do traps on back or shoulder day? I think your shape is fine it's size you need on your pecs. So I would have to disagree with heavy flyes period, especially as first set. That's a shaping exercise, if done properly, not a mass exercise.

Keeping a weekly log (not something I've ever really done) I'll post workouts when I have some more time....I'm awful on the keyboard

Oh and I generally do traps on shoulder day. Occasionally I'll do some trap specific exercises on back day but majority of trap focus occurs on shoulder day. Curious to your inquiry though....

[SampsonandDelilah]

Not if you do it right... It's pre-exhaust S/S flys into presses - has built some great chests in 'Marcus' Dungeon' check it out!

HIT STYLE!!!

I've been doing my reading...appreciate it Nach! Been slowly incorporating all suggestions so far into my chest routine, I'm all ears and it's nice to break up the monotony. Appreciate it

[SampsonandDelilah]

you look pretty cut, i'd say no more than 12%. what could help your chest is lateral machines, and maybe a close grip barbell. looking good man, keep up the good work.

Thanks man, mean a lot. I'll definitely add the suggestions to my routine...thanks for the input!

[NACH3]

I've been doing my reading...appreciate it Nach! Been slowly incorporating all suggestions so far into my chest routine, I'm all ears and it's nice to break up the monotony. Appreciate it

Oh I forgot - pec dec unilateral ex's so your hitting the upper inner too! Slightly turn to the side your working to get more ROM - and use the pronated grip(palms down)... Just going off bass' suggestions and I've been incorporating this as well - good stuff brother!

[bass]

yea the key is not getting stuck with the same routine, got to change it up, keep your muscle/body/mind guessing.

[bartman314]

i second the HIT recommendation. got me to a new level when i switched (in less time too).

you look amazing btw... great work - especially post surgery! what did you have done, and to what extent has it impeded your training?