Last Visit: Today, 2:12am Last Forum Post: Sep 11, 2009 2:52am Last Photo Upload: Jul 29, 2009 1:42am Last Profile Update: Jan 4, 2010 9:33pm Last Blog Post: Dec 8, 2008 1:38pm
leg extensions 3x (warm-up)
leg press 4 x 8 – 10
hack squats 4 x 8 – 10
leg extensions 4 x 12 – 15
lying leg curls 3 x 10 – 12
stiff-legged deadlifts 4 x 10 - 12
calf press ...
Thanks for accepting! Great results of your training just for having 15! Specially biceps, ABS and chest! Keep working as before and I hope you will be able to reach all your goals! How is going yout training?
i'am your age if i could marry i would mary you becuse you are going to be a bodybuilder lengend better than anold you are so young i wish you could have sex with me it would be a dream come true.xxxx
Hey Dylan,
I just posted some pix which are my first effort since getting injured at the end of March of this year. Hopefully, I'm getting back into shape somewhat. Any comment would be appreciated.
Patrick
Hey Dylan,
I notice you're using a huge wt. with
ur barbells rows. I'm up to 70lbs. dumbbells (alternating). I use a chair for support of the head and one knee. The other leg (foot on floor) completes the support. Do you use support for your head or just take it all with your back?
Honestly, you don't need to objectively measure your bf at this stage, just do a good bulk with whole foods and when the abs get blurry, do a depletion cycle to get down and repeat the process. At you age and level of leanness, the only way you're going to bulk in good time is to eat significantly above your maintenance caloric level.
But the best way to measure is to buy some cheap accumeasure calipers and practice taking abdominal skin fold measurements for 10 minutes everyday. After a few weeks you'll be a skilled "pincher" and will be able to accurately track your bf changes.
You're doing it the right way bro! Don't go too low on your calories though and get plent yof good fats in there! You're way lower than 16.9% bodyfat though!
