me

[slob]

ok ladies and gents. do your worst. I'm not worried if you want to have a go at me, I've got thick skin.
I've been training 2 years. I had no concept of proper diet/lifting for the first 6 months so I made little progress.
I'm 6'1 207 pounds.
I know i need a tan.
The areas I think I need to work on the most are :
triceps
rear delts
calves
I've managed to get my chest growing quite a bit recently. I know it is lagging behind the rest.

http://i2.tinypic.com/11hazkp.jpg
http://i3.tinypic.com/11hazxx.jpg
http://i2.tinypic.com/11hb1b5.jpg
http://i2.tinypic.com/11hb1h5.jpg

[slob]

http://i3.tinypic.com/11hb2np.jpg
http://i3.tinypic.com/11hb2w4.jpg
http://i3.tinypic.com/11hb32e.jpg
http://i3.tinypic.com/11hb4ft.jpg

My best lifts are:
deadlift- 330 pounds x 6
bench press- 230 x 4
squat- 300 x 6
seated row- 260 x 6
leg press- 530 x 6
Im natural. I've grown quite a lot in the last 3 months because I haven't been working so I've had nothing to do except eat and grow.
Not looking for any cycle suggestions, just training ones. Can any of you suggest some exercises to bring up my lagging bodyparts?
These are my workouts:
Chest-
Incline Barbell - 3 sets 10,8,6 or a drop set if i dont make 6
Decline Barbell - 3 sets 10,8,6
Flat Dumbell - 3 sets 10,8, 15 ( always a drop set on last set)
Either 3 sets of cable crossovers or dumbell flyes

Back-
Deadlifts - 4 sets 10,8,8,15 (drop set- my last 2 sets i use the same weight but on the last one i drop one plate off and keep going until I fail)
Seated Row - 3 sets 10,8,10 (drop set)
Bent over Barbell Rows - 3 sets 10,8,6
One Arm Dumbell Rows - 3 sets 10,8,6
Hyperextensions - 3 sets 16,14,12

Biceps-
Incline seated curls - 3 sets 12,10,8
Standing hammer curls - 3 sets 10,8,6
Barbell Curls - 3 sets Close grip : 10,8,12 ( drop set )
Concentration Curls - 3 sets 10,8,6

Triceps-
Close grip bench press - 3 sets 10,8,6
Overhead Dumbell press - 3 sets 10,8,6
Tricep pushdowns - 3 sets 10,8,6
Dips - 3 sets until failure

Legs-
Leg Extensions - 4 sets (warmup )
Squats - 4 sets 20,16,12,8
Leg Press - 3 sets 12,10,8
Leg Extensions - 3 sets 14,12,10 (heavier)
Dumbell Lunges - 3 sets
Seated Hamstring Curl - 3 sets 16,14,12
Standing Hamstring Curl ( on leg extension machine ) - 3 sets until failure
Stiff Legged Deadlifts - 3 sets 12,10,10

Calves-
Standing calf raise on step + 30kg dumbell -> standing calf raise on 20kg plate with no weight ( toes on plate ) -> standing calf raise (heels on plate) -> standing calf raise on flat ground : ALL UNTIL FAILURE ... 3 TIMES.
Seated Calf raises with smith machine+ step - 3 sets until failure each time
Leg press calf presses - 3 sets until failure

Shoulders-
Rear Delt dumbell raises - 3 sets 12,10,8
Rear Delt Machine ?? - 3 sets 10,8,6
Standing side laterals - 3 sets 10,8,15
Military Press/Dumbell Press - 3 sets 10,8,10 ( drop set )

i think ive got a bit of gyno as well.

[DamnYouMSN]

pretty good man. still got a lot of growing to do but at least you're staying with it. as far as critiques go....you can improve very part. get that diet in check and you'll see loads of growth. good luck!

[Timm1704]

why would anybody have a go at you? it takes guts to post pics up here, and, you said you are natural, lookin good. stick at it, focus on diet and great things do happen. the only critique im gonna make, concerns them orange shorts.....

[SwoleCat]

Keep workin' and doing well!

~SC~

[G-1000]

OK i'm going to be the dick in this thread.

just my 2 Cent

deadlift- 330 pounds x 6 B.S
bench press- 230 x 4 B.S
squat- 300 x 6 Big B.S
seated row- 260 x 6 No B.S
leg press- 530 x 6 OK 530 is light.

I think if you keep working had you will have a great build. Just need a few more years.

[SwoleCat]

I don't see why he would lie, there is nothing to gain out of trying to impress us with lying, especially since he's showing us his pics. Pictures usually are more of an impression or not than listing numbers and lifts.

Dunno, doesn't matter either way because he's only lying to himself if it's not the truth. As long as he keeps working hard, that's all that matters.

~SC~

[mwolffey]

keep training hard bro

[biglouie250]

i can believe the BP. its only 23 lbs more then he weighs.....

[slob]

I don't have any reason to lie.

[SwoleCat]

I didn't think so either.

~SC~

[slob]

I can't say I blame anyone for doubting. I usually have to step onto a set of scales for people to believe me when I tell them how much I weigh, or lift x amount to show them I'm not kidding. Most people pick my weight as being around 85kg.

[rockhardman]

Pretty good start there keep it all natural dont even think about AS bro

[slob]

nah mate. not touching the aas for a while.
I'm growing enough as it is

[helium3]

building a good base,need to get them shoulders and chest busted up they will help even you out,keep it up

[Dave321]

nah mate. not touching the aas for a while.
I'm growing enough as it is

you don't hear that too often... good for you!

[slob]

any ideas as to which exercises would be best?
I always start my shoulder workout with rear delts.
They don't seem to respond like every other part of my body does. I think I'm using the wrong technique :S

[helium3]

i like military db or bbell,rears are important cos they can be neglected,lateral raises might give you some more shape but compounds are best for mass.

good luck H3

[helium3]

one more thing,you could start with the heavy compounds first then finish with the iso's.

[slob]

yeh helium I was thinking military presses might be best.
I was a bit cautious about doing that because I don't want my front delts to overpower my side and rear delts.