after training shot

[buffbong]

hey guys took a better shot than my previous photos

[tbombz]

Lookin swole, Tony.

[NaturalWonder83]

woah! big thick arms!! what do u do for them? looking good too

[Butterbean]

Good muscle!

[flexingtonsteele]

huge arms bro!

[polychronopolous]

You put alot of effort into your arms

[buffbong]

yo natrual wonder
 
i train tris after chest and alternate between two workouts for them
close grip bench presses set one 10-6-6 3sets
lying dumbell ext's              3x10
or
bar dips 10-8-8
lying e-z bar ext's   3x10
 
i change these workouts after every 4-6 weeks

i train bis after shoulders and also alternate two workouts.   
     one arm incline preacher curls 3x10
     standing dumbell curls            2x6-8
     hammer dumbell wrist curls     2x6
          or
     one arm incline preacher curls 3x10
     standing e-z bar curls             2x6-8
      behind the back barbell wrist curls 2x6

my training over all is pretty basic.

[NaturalWonder83]

ok! thank u!

[dov]

very thick! nice build...height? weight?

[buffbong]

shorttt lol
hieght- 5-3
wieght- 175

  im trying not to get to heavy this offseason. id like to compete around 160. in the past ive wieghed normally about 152 show time but i think with not over doing on calorie dropping and keep wieght training heavy till show and having a high carb day once a week will help.

[polychronopolous]

shorttt lol
hieght- 5-3
wieght- 175

  im trying not to get to heavy this offseason. id like to compete around 160. in the past ive wieghed normally about 152 show time but i think with not over doing on calorie dropping and keep wieght training heavy till show and having a high carb day once a week will help.

You still look kinda young, did you play any football? You look like the prototypical fullback, especially with those legs. When you first started training did you lift more for strength on your legs or have you always trained strictly for mass?

[buffbong]

                                      polychronopolous   
i am 27 i wrestled in highschool and entered the army directly
afterwards. i always wanted to play football for a organized team just never decided to. i always trained to build muscle and strength. i  trained between 15-6 not normally lower. i have always kept the basic movments in my routine. i was up to the low 190s by age 22.

i started training at 16 and i did not know much about leg training the only exersizes i did were squats and standing calve raises for about a year. i trained with a buddy mine or his garage.  i did not add any more exersizes until we starting going to the school wieght room for leg day.  squats leg press leg curls standing calve raises. 

[_bruce_]

Impressive

[polychronopolous]

Are you looking to get into a local show at some time in the near future?

[buffbong]

i am competing in the open classes in a inbf show in april and a usbf show in april also.