!10 months progress!

[Laura Lee]

so you mean that your bench has gone from the empty bar to a 25lb. plate on each side?

Ya, so.    I'm a girl!

[sarcasm]

Ya, so.    I'm a girl!

i'm talking about the skinny twerp who posted his pics.

[Laura Lee]

i'm talking about the skinny twerp who posted his pics.

One day you're gonna send me a picture of you so I can see what you look like. 

[nba2005uk]

sarcasm-just post up some pics if u think ur so special i can almost guarantee u aint half as muscular as sum of the people around here otherwise u would already have pictures up!
an no my bench has gone from around 130 to 250, i no its nothing to brag about but still a good achievement for me.

[sarcasm]

sarcasm-just post up some pics if u think ur so special i can almost guarantee u aint half as muscular as sum of the people around here otherwise u would already have pictures up!
an no my bench has gone from around 130 to 250, i no its nothing to brag about but still a good achievement for me.

hahahahahaha, 250 would crush you your arms look like they're 10 inhes around.

[Laura Lee]

sarcasm-just post up some pics if u think ur so special i can almost guarantee u aint half as muscular as sum of the people around here otherwise u would already have pictures up!
an no my bench has gone from around 130 to 250, i no its nothing to brag about but still a good achievement for me.

nba...it is something to brag about.  There are those here that can't do that.  Keep working hard. 

[nba2005uk]

last time i measured my arms they were 15 1/2 inches. dont forget i am tall so maybe they look smaller coz of my size. u gonna post up sum pics or u just gonna come on here typin 'hahahahha' all day long?

cheri thanks for ur comments!

[Laura Lee]

last time i measured my arms they were 15 1/2 inches. dont forget i am tall so maybe they look smaller coz of my size. u gonna post up sum pics or u just gonna come on here typin 'hahahahha' all day long?

cheri thanks for ur comments!

You're welcome nba.  Btw, my arms are 13"

[jaejonna]

last time i measured my arms they were 15 1/2 inches. dont forget i am tall so maybe they look smaller coz of my size. u gonna post up sum pics or u just gonna come on here typin 'hahahahha' all day long?

cheri thanks for ur comments!

Dont listen to people who dont post thier pics, they usually are fat.

[blondmusclhunk]

Keep it up dude!  Your 17 train smart, train heavy.  Your tris are prob your best feature.  Whats your training routine like?  How often do you train each body part (hopefully hard and heavy each muscle only once a week that will get you the growth) 

Make sure your nutrition is good.  1.5 grams of protein for each pound you weight figure a good size chicken breast has maybe 35-40 grams. supplement with a good whey protein 2-3 shakes per day.

[nba2005uk]

i do all of what you just said^^  this is my current training program ill just paste it from word. tell me what yall think of it..

Day 1-Chest/Biceps:
•   Flat bench press 12,10,10,8
•   Dumbbell bench press 3x10 (superset with dumbbell fly)
•   Decline barbell press 2x12
•   Incline dumbbell press 3x12
•   Incline dumbbell flys 2x12
•   EZ Bicep curls 12,10,10,8 (superset with hammer curl)
•   Alternative dumbbell curl 3x12


Day 2-Back/Triceps
•   Barbell rows 12,10,10,8 (dropset)
•   Deadlift 10,8,6
•   Pullups (with added weight) 4x12
•   Lat Pulldown 4x12 (dropset)
•   Dips (with added weight) 3x12
•   Skullcrushers 3x12 (superset with 20k plate extensions)
•   Cable pulldown 3x12


Day 3-Shoulders/Traps
•   Standing barbell press 12,10,10,8 (dropset)
•   Cable side laterals 2x12
•   Dumbbell side laterals 4x12 (superset with front lateral)
•   Barbell Shrugs 3x15
•   Dumbbell shrugs 2x15

Repeat cycle. (Add legs and abs on any of 3 days)

•   Sprint training once every 2 weeks
•   Add power/strength day once every 2 weeks. SQUAT/BENCH/DEADLIFT/CLEAN/PUSH PRESS 3X4-6.

[Golds_soldier01]

Is that a bald, old, naked guy in the door reflection behind you?

[Special Ed]

Looking good NBA. At 17, you're already light years ahead of True Adonis, the reigning King of Delusion,

Keep it up and don't start juicing until your bench starts going backwards.

Special "Over The Edge" Ed

[smaul]

i do all of what you just said^^  this is my current training program ill just paste it from word. tell me what yall think of it..

Day 1-Chest/Biceps:
•   Flat bench press 12,10,10,8
•   Dumbbell bench press 3x10 (superset with dumbbell fly)
•   Decline barbell press 2x12
•   Incline dumbbell press 3x12
•   Incline dumbbell flys 2x12
•   EZ Bicep curls 12,10,10,8 (superset with hammer curl)
•   Alternative dumbbell curl 3x12


Day 2-Back/Triceps
•   Barbell rows 12,10,10,8 (dropset)
•   Deadlift 10,8,6
•   Pullups (with added weight) 4x12
•   Lat Pulldown 4x12 (dropset)
•   Dips (with added weight) 3x12
•   Skullcrushers 3x12 (superset with 20k plate extensions)
•   Cable pulldown 3x12


Day 3-Shoulders/Traps
•   Standing barbell press 12,10,10,8 (dropset)
•   Cable side laterals 2x12
•   Dumbbell side laterals 4x12 (superset with front lateral)
•   Barbell Shrugs 3x15
•   Dumbbell shrugs 2x15

Repeat cycle. (Add legs and abs on any of 3 days)

•   Sprint training once every 2 weeks
•   Add power/strength day once every 2 weeks. SQUAT/BENCH/DEADLIFT/CLEAN/PUSH PRESS 3X4-6.

You're doing good, keep it up.  I notice that apart from the strength day once every 2 weeks you dont train legs??  I'm sure I don't need to tell yoy that legs is just as important as the rest, especially on the beach!

[gibberj2]

NBA you're new here i'll just tell you something. sarcasm has never and will never post a picture. One because he's fat and two because he has talked to much trash about people who are a lot bigger/better than him that he will be severely made fun of. just ignore him. he's got no life and nothing better to do that live on this forum every second of the day. i bet you look better than he does.

[nba2005uk]

thanks for tha comments guys.
i do train legs either 1ce or twice per week. when i do train them, i go to the gym twice that day. for example i do chest/biceps in the morning, then go back to the gym in the evening to hit legs. thanks agen!

[sarcasm]

NBA you're new here i'll just tell you something. sarcasm has never and will never post a picture. One because he's fat and two because he has talked to much trash about people who are a lot bigger/better than him that he will be severely made fun of. just ignore him. he's got no life and nothing better to do that live on this forum every second of the day. i bet you look better than he does.

this coming from a "man" who has trouble benching the 70's for a couple of reps, brutal power.

[gibberj2]

that's not only false it means nothing. it doesn't invalidate my statement.

[rocket]

Come on, nobody is going to seriously believe you've benched 250 unless you're talking about on a smith machine with 6 spotters and a monster bounce followed by lying squat press.

[Dorian 01]

Is that a bald, old, naked guy in the door reflection behind you?

It most certainly is! Monster gay for pay spotting.

[nba2005uk]

why is so hard to believe i benched 250? maybe its coz u cant do it yourself i dunno, but that was my max that ive ever lifted and i did it about 2 weeks ago. some of my other stats would probably shock some of u aswel, because to be truthful those pics dont do me any justice at all lol.

[Your MAAAAaaaa]

You look like a buttfucking homosexual and that's the truth

At least he is not definately one like me and you though!

ta ta nerd

[nba2005uk]

  what^

[G.R.H.]

seriously nbs2005uk, u look f'in awesome for a 17 year old! (i wish i looked like u at that age)! i was a scrawney little guy. just keep going strong, and don't let others get u down. u r in the prime of your hormone/testosterone pumping years, and if u keep lifting , u r gonna be a fin powerhouse in another year or 2.  (if they pick on you, PUNCH THEM THE F OUT, OR CHALLENGE THEM TO A BENCH OFF)!  GET ONE GOOD PUNCH IN THERE 4 ME!  p.s. - u could probably snap my arm right off if i arm wrestled u. ( I hope that makes u feel positive!)

[nba2005uk]

thanks a lot man i appreciate it!