Killface's Progress

Killface
Topic Author
Senior Member

10 Jan 2012 21:47 #87699 by Killface

Killface's Progress was created by Killface

Howsit guys. Thought I should be a little more active here, so thought I'd show my progress to help keep me motivated.
Been working out for about 2 years. started at around 72kgs, now sitting at 88kgs.

Squat - 130 x 6
Deadlift - 140 x 6
DB Bench - 46's x 6
Was stupid and avoided legs in the beginning...

So here are some pics, nothing impressive. Still have a LONG way to go. Body fat needs to drop quite a bit
Excuse the crappy cell pics.

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Empire
Expert

10 Jan 2012 21:53 #87704 by Empire

Replied by Empire on topic Killface's Progress

Body fat is not at a bad level bud... U are doint well...

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DC EVO
Platinum Member

10 Jan 2012 22:02 #87706 by DC EVO

Replied by DC EVO on topic Killface's Progress

The quicker you increase your squat and deadlift the bigger you will get all over.

Body fat levels look good but lack of leg pics probably means you need to prioritise them over your upper body, that imo will give you some huge gains in every facet of your physique.

EVO Fitness - TRAIN - EVOLVE - www.evofitness.co.za

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Killface
Topic Author
Senior Member

10 Jan 2012 22:42 #87708 by Killface

Replied by Killface on topic Killface's Progress

Thanks guys. Ya I'm going hard as I can to improve squats and deadlifts. Getting there slowly. I'll post some leg pics soon.

Must admit my diet hasn't been great, DJ I responded to your mail the other day. Keen on getting this diet in check

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iMan
New Member

11 Jan 2012 00:28 #87710 by iMan

Replied by iMan on topic Killface's Progress

Some constructive crit- You might want to hit those traps a bit more, but you look good bud. Keep it up

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00pump
Moderator

11 Jan 2012 07:31 #87721 by 00pump

Replied by 00pump on topic Killface's Progress

Also do you do trap workouts?

"Whether You Think You Can or Can't, You're Right"--Henry Ford

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Etwa
New Member

11 Jan 2012 07:38 #87726 by Etwa

Replied by Etwa on topic Killface's Progress

you have good potential for some monster shoulders. keep at it bud!

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Killface
Topic Author
Senior Member

11 Jan 2012 07:55 #87735 by Killface

Replied by Killface on topic Killface's Progress

Thanks guys.

To be honest I do, but not enough I guess. lol. Will definitely try put some more into my traps!
Thanks again. Keen to attack the gym tonight!

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David.biohazard
Platinum Member

11 Jan 2012 10:23 #87773 by David.biohazard

Replied by David.biohazard on topic Killface's Progress

You look good bro, keep it up. Agreeed bf not high at all. Keep us posted. Are you on cycle or thinking of going on one?

That is what makes a bodybuilder a true bodybuilder, and that is to be simply.....

PURELY DIFFERENT FROM THE REST

LIVE IT OR LEAVE IT!

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DC EVO
Platinum Member

11 Jan 2012 12:05 - 11 Jan 2012 15:54 #87798 by DC EVO

Replied by DC EVO on topic Killface's Progress

If you hit the deadlifts hard I've never found a need to do direct trap work, but each to their own.

Also rack pulls - they can be overloaded nicely.

EVO Fitness - TRAIN - EVOLVE - www.evofitness.co.za

Last edit: 11 Jan 2012 15:54 by DC EVO. Reason: add something

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Killface
Topic Author
Senior Member

11 Jan 2012 12:07 #87800 by Killface

Replied by Killface on topic Killface's Progress

Thanks bud. I'm tempted. Just going to try eat some more size on and see how things go in a few months

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Killface
Topic Author
Senior Member

11 Jan 2012 12:09 #87801 by Killface

Replied by Killface on topic Killface's Progress

Back Day today, so i'm going to go hard as possible while maintaining form. So motivated!

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Empire
Expert

11 Jan 2012 12:12 #87803 by Empire

Replied by Empire on topic Killface's Progress

well killface has just signed up to be a client of mine,lets see how he does in the next 12 weeks, i am pumping him full of food so he might just split at the seems

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Etwa
New Member

11 Jan 2012 12:20 #87806 by Etwa

Replied by Etwa on topic Killface's Progress

i wonder, whats involved with being a client of yours DJ?

I got my meal plan from you but is there more services you offer other than that, or is that what killface also got?

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Eidolon
Expert

11 Jan 2012 12:23 #87807 by Eidolon

Replied by Eidolon on topic Killface's Progress

DJ wrote: well killface has just signed up to be a client of mine,lets see how he does in the next 12 weeks, i am pumping him full of food so he might just split at the seems

Slightly off topic - how many guys are you coaching at the mo, DJ? I'm keen to join the list at the end of the month

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Empire
Expert

11 Jan 2012 13:14 #87825 by Empire

Replied by Empire on topic Killface's Progress

A few but I have time for all my clients bro.I reply to mails at 11pm at night if need be...

Etwa.I design training programs,help with cycle design and guidence with that,adjust cardio amounts if need be,also adjust the diet when it needs to be,if u hit a sticking point we change everything up.some guys don't need to have diets changed,i mean also depends on what u doing,like koe,david and sleon are prepping for a show,so I adjust everything on a weekly basis for them...also the last week prep is hectic bud,most gurus charge $200 for last week prep for shows.also my services are to keep people motivated and sticking to everything and constantly progressing.

The following user(s) said Thank You: Etwa

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Eidolon
Expert

11 Jan 2012 13:29 #87829 by Eidolon

Replied by Eidolon on topic Killface's Progress

DJ wrote: A few but I have time for all my clients bro.I reply to mails at 11pm at night if need be...

I know you do bro. And that wasn't my concern at all. Was just curious - as it seems you have half the forum under your wing :lol:

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Empire
Expert

11 Jan 2012 14:53 #87846 by Empire

Replied by Empire on topic Killface's Progress

yes i do actually, alot of the time the reason why people come to me is cos they need someone to report back to each week to tell them they are on the right track,tell them to push through,tell them that they are going well, and then when things dont change i need to adjust variables. i can only adjust variables if i get decent feed back,so if guys give me weekly-2 weekly emails with weight gain or drop,body fat%,measurements to see what cms they have lost and where then i know where to adjust things.

do u know i have quite a few guys email me at the end of a 12 week program and say well i have only lost 5kgs in 12 weeks whats going on here? so then u look at he cm's lossed and gained and then u look at the body fat % from start to finish and do u know that every one of them has gained muscle for the trade off in fat.so thats why its so important to get body fat checks.and measurements every 2 weeks.

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regz
Premium Member

11 Jan 2012 15:42 #87857 by regz

Replied by regz on topic Killface's Progress

looking good man, I second Etwa on the shoulders. Chest is nice and thick too. Deadlifts will thicken you up more and help your traps.

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jakes
New Member

11 Jan 2012 16:55 #87863 by jakes

Replied by jakes on topic Killface's Progress

Your chest doesn't look bad you do however have to work on your upper pecs to give them a fuller appearance as well as shoulders especially the middle and anterior deltoid. This will give you a much larger appearance. Lats also, you have a tiny waist so broad shoulders and wide lads will make you look great. It just creats the illusion of size.

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Killface
Topic Author
Senior Member

11 Jan 2012 17:06 #87864 by Killface

Replied by Killface on topic Killface's Progress

Thanks for all the advice guys. Really helps alot. Work out alone, so it's difficult to see what needs work.
I won't lie, I battle a bit with the lats. but going to try smash them tonight

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ABC01
Platinum Member

11 Jan 2012 17:21 #87867 by ABC01

Replied by ABC01 on topic Killface's Progress

What Jakes actually meant to say was: What the f... is up with those upper pecs, your delts is lagging as well. Up those dosages bitch and get with the programme :lol:

Just joking

Glad to see you did not leave the board bud! I like your posts and your enthusiasm and passion for your sport is contageous

@Killface: Keep it up! your bf looks to be in the low numbers so dont know why you complain about that

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jakes
New Member

11 Jan 2012 17:24 #87868 by jakes

Replied by jakes on topic Killface's Progress

Try starting with deadlifts right (I find I am too fatigued to do them later in the workout) followed by pull ups (wide grip) and then machine rows (close grip) followed by some tbar rows and then normal machine rows again. Then hit your traps by doing some shrugs followed by some side lateral raises. It got my back growing nicely.
Deadlifts x4
Pullups x4
Rows x4
Tbar rows x4
Rows x4
Shrugs x 6
Side lateral raises x6

Its worth a try.

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Killface
Topic Author
Senior Member

13 Jan 2012 19:51 #88237 by Killface

Replied by Killface on topic Killface's Progress

thought I would upload this too. This is a before pic... Feel like I've improved since then...

So on Dj's diet now. Going good. Definitely going to work wonders. Hit the traps hard...

@Jakes, gave it a bash. It was murder. haha.

@ABC01 I thought that's what he meant :lol:

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LXIX
Platinum Member

14 Jan 2012 10:32 #88263 by LXIX

Replied by LXIX on topic Killface's Progress

Great progress man!

What does your chest tattoo say?

Time flies like an arrow
Fruit flies like a banana

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