my weakest body part

[chazk]

Most guys post up the best picture of their body ,I need to see progress so I am posting up my worst over all body part

Over the years I got cuaght up in the whole front of the body mirror image.So much I could not really see my back.I had the wife snap a picture .
Boy my back looks like crap!
I have been off eveything for 10 months! This thread will have some up date pics in a few weeks and over the next few months .I me bringing my back up to par naturally
It will be a full out assult


http://tinypic.com/view.php?pic=6wp6mtg&s=1

(btw that's not backne I have freckles )

 

[chazk]

Well this sucks,
last night started my work out with deads, 1 warm up setof 10 x 225, 2 sets of 6 x 315 ,2 sets 2 x 405 , one rep of 495 .
felt good ,moved onto various pulldowns and rows.
Awoke this morning and my lower back is pulled on the left side.
Limping in around all day,hot shows help,put a heat pack on .
starting to loosen.
So much for my full out assult !

 

[MsBeverlyHills]

nice numbers on your deads.. jsut some advice- if your goal is to "bring up your back"- bring up your reps. 2x6, 2x2, 1x1 sound more like powerlifting reps/sets. great for strength- not for putting on mass.

anyway- hope ya feel better!

 

[chazk]

nice numbers on your deads.. jsut some advice- if your goal is to "bring up your back"- bring up your reps. 2x6, 2x2, 1x1 sound more like powerlifting reps/sets. great for strength- not for putting on mass.

anyway- hope ya feel better!

Thanks for the repley Mrsbev

I use the core power excersizes for my main lifts ,deads,Bp and squats.

I usually keep the rows and pulls in the 8-12 rep range.
but your right i'll back off the weight on the deads and stick in the 8-12 range .
I am a knuckle head sometimes I just start weightlifting, rather then bodybuilding,got cuaght up in the game with the other guys of maxing out
(other guys were doing deads as well).I need to ignore those block heads.

Thanks for reminding me what I need to do to bring up my back and thats bodybuild rather then moving weight.

 

[chazk]

back work outs have been insane.
Long work outs dedicated to back with strict form
lats pulls,seated pulls,standing pulls,rows,deads,hypers,vgrip bent over rows(varing from week to week )
1 hour dedicated to back only every 5 days.
i am seeing some results in seperation and shape.
will post pics in 2 more weeks

 

[Cal_21]

Fuck i need to work on my back lol.

Looking forward to seeing your next round of pics.

 

[chazk]

3 month update..
My back is really comming along. (This recent pics sucks becuase I took it myself)
I'll get a better pic up next round
http://tinypic.com/view.php?pic=1118bcw&s=3

Keep in mind it has been a bulk diet for 3 months so I am holding a little weight in the midsection then normal
Next week I'll start doing cardio/broomstick twist and stomach work. To pull in the midsection back to normal.

 

[PFM]

Nice work. can eaisly tell a big difference. what are you going to do for your cardio and Broomstick?? wat ever that is

 

[SpyWizard]

yep, thickness is there.. I love working my back..

 

[chazk]

Nice work. can eaisly tell a big difference. what are you going to do for your cardio and Broomstick?? wat ever that is

thanks guys

I love working back to I have been focusing on the thickness . My new fav body part ! LOL

cardio will be just running 3 days a week, broomstick twist
are when you place the broomstick over your shoulders and turn side to side.
Bent over facing the ground really tightens up the lower back " love handle " area , standing twist really tightness up the lower ab/obliques in the front .
I usually do 3 sets of 100 standing and bent over. 600 reps total. So it gets done right after cardio and sometimes used as a warm up.

 

[chazk]

Working on the midsection still, prob have a update in july.
Plus focusing on thigh development. Really trying to hit these quads and hams good everywork out

 

[Inhibitor13]

weighted chin ups did it for me...course I deadlifted and everything but to get er nice and wide the chins did the trick!

 

[GUARDIAN]

Working on the midsection still, prob have a update in july.
Plus focusing on thigh development. Really trying to hit these quads and hams good everywork out

back is looking wider.

front squats bro!

 

[chazk]

back is looking wider.

front squats bro!

Thanks guardian ,

I hit some squats today , then focused on front squats with 185 keeping perfect form flexing and squeezing the quads at the top , my god it scortched the fuck outta my quads today.

 

[chazk]

Here is the finally product of 6 months worth of work.
First pic Around jan 1st 2008 @ 192lbs ( took some time off training)

http://tinypic.com/view.php?pic=6wp6mtg&s=1

second pic from today June 19th 2008 @210lbs

http://tinypic.com/view.php?pic=35ixjja&s=3


, just had the wife snap a quick pic in the back yard.
Current stats 5'8 210lbs, Holding alot of water but really do not mind to much focusing on building mass, so I am sticking with deads,bp and squats as the major lift and eating like a cow

I have a long road ahead this year.
Neck 17 inches ,arms 18 inches, calves 18 inches, just filling out the back and upper thighs more this year.

 

[GUARDIAN]

DAMN your back got thick!!!!!!

Here is the finally product of 6 months worth of work.
First pic Around jan 1st 2008 @ 192lbs ( took some time off training)

http://tinypic.com/view.php?pic=6wp6mtg&s=1

second pic from today June 19th 2008 @210lbs

http://tinypic.com/view.php?pic=35ixjja&s=3


, just had the wife snap a quick pic in the back yard.
Current stats 5'8 210lbs, Holding alot of water but really do not mind to much focusing on building mass, so I am sticking with deads,bp and squats as the major lift and eating like a cow

I have a long road ahead this year.
Neck 17 inches ,arms 18 inches, calves 18 inches, just filling out the back and upper thighs more this year.

 

[drsketch]

Here is the finally product of 6 months worth of work.
First pic Around jan 1st 2008 @ 192lbs ( took some time off training)

http://tinypic.com/view.php?pic=6wp6mtg&s=1

second pic from today June 19th 2008 @210lbs

http://tinypic.com/view.php?pic=35ixjja&s=3


, just had the wife snap a quick pic in the back yard.
Current stats 5'8 210lbs, Holding alot of water but really do not mind to much focusing on building mass, so I am sticking with deads,bp and squats as the major lift and eating like a cow

I have a long road ahead this year.
Neck 17 inches ,arms 18 inches, calves 18 inches, just filling out the back and upper thighs more this year.

Looking good bro! You working out your neck too? They say the bigger and stronger your neck is the harder it is to get knocked out.

 

[chazk]

Thanks guardian I really dedicated most of the last 6months to the back , I worked out everything else but was sure to drink coffee and some ephedrine 50mg before back workouts to really get the motivation up.
I did deads,weighted chins behind the neck,pullups,bent over rows barbell and dumbell ,yates style rows,shrugs standing,shrugs leaning over and incline bench to get the lower traps, cable rows vgrip, various rows with cables using one hand while standing some from above the head some from the middle and then low rows sometimes hands under,hands over or hands in a hammer style. ( mixed those excersizes up usually 4-5 each work out ) Pull overs really help to stretch out the lats and back after each workout.

Besides the deads I really went pretty moderate in weight, during rows really pulling the elbows back behind the back and squeezin the back together was the ticket vs heavey weight and slinging like most guys around me working out.

drsketch not really working on the neck. I think the heavy deads ,and squats made my neck grow some in the last 6 months. I am actually trying to avoid direct neck work and keep the neck small to add the illusion of bigger shoulders.

As for the measurements. The neck is 17 inchs the arms and calves are 18 pumped but prob 17 1/2 cold. So when I am not pumped my neck looks very symetric to my arms and legs. A strong neck is good and all , But sometimes when the neck gets to big it can take away from the athestics of the body and give someone a no neck look and that not what I am going for. I am trying to build a 80's style body like lee labrada or rich gaspari big shoulders but still have a neck.LOL