Roughly 8% bf atm visible ab vascularityt but not in legs quite yet will take another month or so.

at 187lbs.

Nice

u2

damn nice bicep in that top pic, beastly

This.



Looking good, bro. Keep up good work.

Alright so it's a bit past when I said I'd do an update pic. I'll probably post my pic tonight, tomorrow, or at the latest Thursday.

Keeping a log of things:

Legs -> My last 4 leg days have been terrible (my last one was supposed to be good and it wasn't). I only did 225 x 10 for 3 sets and then quit after just about throwing up. I had about 6-7 grams of creatine before working out which was dumb. Sunday I'm going for 275 x 10 and working down from there.
Shoulders -> Strength is coming back a bit. My shoulder days I always take it easiest on until things start ramping up. Progress is good.
Chest -> Progress is excellent. Strength and endurance is going up rapidly.
Back -> Progress is very good. Strength is noticeably going up. Pullups aren't quite where I want them to be but I'm doing a lot better with them again. BB rows are going great. My lower back I've had problems with in the past so deadlifts & back hyper extensions I'm taking easy, but it's going well as well.
Arms -> Going great. Triceps I want to start getting better pumps on, but overall I'm improving lots. Biceps have been my primary concern and the progress on them I feel has been good.
Abs -> I'm integrating abs into my workouts (mainly after back on back day, and after legs on leg day) doing what I can. I feel like I'm getting into the groove of this, and it's good. Over the next couple months I'll see how this helps me (since only doing the compound ab work just doesn't seem to have been as effective as I'd like it to have been).

Overall I'm satisfied with this month in terms of progress. I want to ramp up my focus, strength, and endurance again all the way into the second week of April. I'll then get into a 5x5 (likely a modified version of Raynor's which I enjoy) for 2 months, possibly 3.

My current workout plan is a modified version of Burns's 10x10. I do about 2 minutes of rest between the first 4 sets, and then 1 minute rest between the last 6 sets (currently). Instead of 3 days on 1 day off, I'm doing 4 days on 1 day off (shoulders keep their own day, legs keep their own day, and there are two rest days out of the 7 day length). In the final 3 weeks of doing the 10x10, I'll switch to the more intense 3-on-1-off method, so I'll have less rest (and the rest time between sets will be strictly 60-75 seconds).

Size improvements: I am not sure how I'm improving in terms of size. A single month isn't a great window to view one's own progress, but I guess pictures will tell. I'm going to try to start doing pictures from specific distances with very specific poses so it's easier to keep track and view each picture with less angle/lighting/distance bias.

This post was edited by Canadian_Man on Mar 13 2012 07:01pm

Posting up pics tonight.

Yesterday was a rest day (did a bit of abs), today is my shoulder day, and tomorrow is arms.

I've been trying to take on a more bulk-oriented diet (not dirty though).

I got up at 10 today (pretty late), had half an avocado, some meat slices, some no-fat cheese, a small bit of blueberries, and a bunch of broccoli, and some skim milk.

For lunch I had a salmon wrap with mixed greens.

I'm going to go have a quick small snack (100 or so calories) just to get some quick-digesting fruit carbs into my body before I do my shoulders. Then I'm going to have a 350 cal protein shake with some more avacado, and then dinner an hour and a half later.

March 15 Progress
(just a little less than a month from last progress pic posting on page #2)

The below are some progress pics. No leg pics included right now (my legs are pretty much identical to how they were in my Nov pics last year). I want to speed up some of my leg progress too, so I'll do leg pics next month.

I've been taking creatine daily, and my calorie intake has been fairly high. My weight has shot up to 180 pounds without clothing (it was between 177 and 180 throughout the day today without clothing). My weight was between 171 and 174 with clothing on when I took my previous pics last month. Lots of water retention right now, lots of calorie intake.

Overall I'd say there's not much visual difference. I look fatter due to water retention being higher, and I feel stronger and I feel like my muscles are bigger, but overall the difference isn't huge as far as I see it. Of course, less than 30 days between two different takes of photos shouldn't really show much difference unless if it's cutting.

http://i42.tinypic.com/2e3v0n6.jpg <-- nothing really flexed, just standing with mostly proper posture
http://i41.tinypic.com/kd9029.jpg <-- back picture... nothing flexed except back, and having difficulties taking a picture of my back while flexing my back
http://i40.tinypic.com/2qa8sk3.jpg <-- side relaxed photo (no flex, stomach fully relaxed more-so than it would be if I were walking around normally)
http://i40.tinypic.com/19vw3r.jpg <-- photo to show my fat levels... everything relaxed... shoulders drooping a bit... felt if I just post the above pictures I'm going with myspace angles and not giving the whole story

Note the above pictures are with very little pump. I had done shoulders 30 minutes prior to taking the pics. In previous month's pics, I had done arms 30 minutes previous to one of the pics (I forget which one, think it was the one with the wrist wraps).

My goals for the 15th of next month:
- get bigger, stronger

My goals over the next 3 months:
- continue doing the modified 10x10 for another week, then start Burns's real 10x10 for a month, then do my 5x5 strength for 2 months, then see from there ... trying to figure it out since I want to do a bit of a cut for summer vacation

This post was edited by Canadian_Man on Mar 15 2012 10:59pm

ovious DHT derivates are obvious