My progress pics. before/after

[ADB007]

I train arms eod. So basically I would do:

Chest + abs

arms

Shoulders + abs

arms

back + abs

arms

legs + abs

arms

break

[mperk]

I train arms eod. So basically I would do:

Chest + abs

arms

Shoulders + abs

arms

back + abs

arms

legs + abs

arms

break

Sounds like you are over training your arms, bud.

[Big Nicky the fish]

good work brutha!

[xnotoriousx]

Well, I see why you have great abs now

I agree with mperk 100%.

Try this out for 2 weeks and I will damn near promise you that you'll get way better results.

Chest/tris

abs

Back/bis

abs

legs

abs

Shoulders

Rest or......abs lol


Workout should look something like this

Always make sure that last set hits failure.


:back/bis
Deadlifts 3 sets
Bent-over bb rows 3 sets
pull-ups 3 sets to failure
Lat pull-downs 3 sets
1 arm db rows 3 sets

Standing curls 3 sets (Really focus on these, whatever weight you're using, drop it in half. Focus on 4 seconds down, 2 seconds up. Once you can't get another use momentum to get the weight up and continue to failure on the negative motion.)
peacher curls 3 sets
cable curls 3 sets
hammer curls 3 sets

:Chest/tris
Incline db bench 3 set
flat bench 3 sets
dips 3 sets
incline db flys 3 sets
flat db flys 3 sets

decline tri extentions 3 sets
seated db extention 3 sets
cable rope pull downs 3 sets
push-ups 1 set to failure

[ADB007]

Thanks for the advice. I will definitley give it a shot and keep you updated

[GauchB]

looks good bro. I wish I could have veins like that...

[ADB007]

Thanks alot man!

[BigMatt]

Whats your height(Barefeet)?

And your weight post cycle?

[ADB007]

Height: around 5'8. Im not that tall, thats why i prefer to have an average size build and stay very lean.

Weight: I was weighing around 72-75kg after my course

[xnotoriousx]

I think it was a db or something. I've been scared to go heavy alone after seeing that.

[pinhead666]

good stuff NSABBA

[GauchB]

a db? damn what did you throw it up and try to catch with face lol. Just busting.

[ADB007]

I was using the incline bench press and super setting it with dumbell press. I needed help with my last few reps of the dumbell press, so my younger brother who was doing an exersise next to me ran behind me to help, when he leant over to hold my elbows to help me, he accidently knocked over the barbell which weighed 90kg. The accident affected him more than it affected me. He is still going through alot of mental issues a year later.
It basically broke my skull in half. I had to have reconstructive surgery on my upper jaw because it was completely caved in. I had 3 nose ops, and teeth implants.

its exactly a year later this month. I had 3 of the best surgeons in my country working on me and they did a pretty good job. I look and feel great again

[GauchB]

damn man, you are lucky in a way and not for obvious reasons.
Good luck wit training and future.

[xnotoriousx]

Yeah man from your pics, you show no sign at all of it. Lucky to have such good doctors.

When I was a kid, I was damn near eaten by a dog, 356 stitches in my face bro. I know how it is to get face ****ed. Like you though, I was lucky to get my face put back together nicely.

[HOLLYWOOD.JACK]

You look like a young Vin Diesel lol Good job brah

[ADB007]

thanks guys

[mysixpackabs]

nice pics.. can you post your workout program? diet? and what kind of steroids did you use? thanks

[mysixpackabs]

adb007.. can you post here your workout program?