GoPro and W8 please. Shredding Help!

**synth** · 09-27-2002, 10:39 PM

Hey,
this is to everyone that can help me out. I just know that GP and W8 are highly spoken of(how do you like the sucking up?). Here are my stats

Height: 5'11
Weight: 165lbs
Waist: 32
BF:11%
Diet: Steady of Chicken, Tuna, Veggies, Apples, Water, and milk/whipping cream for my protein shakes.
Sups: Green tea pills(no caf. or stimulants) and Flax seed oil

See I want to start shredding spring time, and well i want to get down to about 4-5% bodyfat. If i can get down to there, than damn i'll look awsome. It means that i'll try the local Golds Gym comp that comes around once a year.
For cardio, I was plannin on tons of running! Out of shape i can do 3miles in less than 28mins(OUT OF SHAPE) My single mile time is usually 6mintues and 20seconds if i try. So if you can help, please do so! I'd love it, than that also means i'll post a few pics of me and the progress. thanks
~Synth

**Dr. Pain** · 09-28-2002, 08:10 AM

AT 165 pounds, 5'11", assuming you're male....you have "NOWHERE" to go on a cut.

At 148-155, you'll be in SLB (Skinny Little Bitch) territory....Please reconsider?

DPw8

**Robboe** · 09-28-2002, 08:21 AM

I agree.

**w8lifter** · 09-28-2002, 08:23 AM

Originally posted by Dr. Pain
AT 165 pounds, 5'11", assuming you're male....you have "NOWHERE" to go on a cut.

At 148-155, you'll be in SLB (Skinny Little Bitch) territory....Please reconsider?

DPw8

Ditto!

W/ the right diet and training schedule though, you might be able to add a little LBM while getting "harder".

DPw8

**Scotty the Body** · 09-28-2002, 09:35 AM

I'd also agree with all the above, put on some mass man!!

**miamiguns** · 09-28-2002, 10:11 AM

Originally posted by Dr. Pain
AT 165 pounds, 5'11", assuming you're male....you have "NOWHERE" to go on a cut.

At 148-155, you'll be in SLB (Skinny Little Bitch) territory....Please reconsider?

DPw8

Maybe he wants that Bruce Lee look? I would have dared you call him a skinny little bitch if he was alive!

**gopro** · 09-28-2002, 10:56 AM

If you are 11% now, you will end up at about 140-145 if you got down to 4-5% bodyfat. Is this what you want? If so, I can certainly help, but I just want to make sure that you are clear about your goals. Let me know and we can take it from there

**Scotty the Body** · 09-28-2002, 10:58 AM

140-145 at 5'11", well its up to you but IMAO, its not the body I'd want to have.

Whatever makes you happy I guess.

**gopro** · 09-28-2002, 11:06 AM

Originally posted by Scotty the Body
140-145 at 5'11", well its up to you but IMAO, its not the body I'd want to have.

Whatever makes you happy I guess.

Truth is, who are we to say what he should want. Maybe he wants to model for Calvin Klein or something. Hey, if they are willing to pay me a mil a year to get down to 150 and shredded, I'd do it...of course I may need to cut off both my legs...um, and an arm.

**Scotty the Body** · 09-28-2002, 11:08 AM

Originally posted by Scotty the Body
Whatever makes you happy I guess.

**synth** · 09-28-2002, 11:36 AM

Hey,
I love the coments here. I'm not lookin for that skinny biznitch look at all. It's that mainly that I'm dredding my chest and abs. See i have about 85%muscle in both abs and chest. But if you do the math i still have more BF there than what i really need. I'm SLOWLY starting to get my lines for my abs. But my chests are still mini bitch tits. Since i don't want to be a skinny bastard, help with those two spots, okay? Thanks
~Synth

**Scotty the Body** · 09-28-2002, 12:49 PM

You can't spot reduce, I would check out the nutrition board and get a good diet started as well as hitting the weights.

How did you get your BF measured? 11% isn't that bad, I know I was fairly ripped at 10%, I'm at 15% now and I can still see the top 4 abbs.

**synth** · 09-28-2002, 01:41 PM

I need some help!!!!! Thanks Scotty, I'm just very upset with myself. Since my arms are comming really nicely. It's slowly but they are comming nicely. Its that i just lack in chest and abs damn you GP!! I'm just kiddin

**Mudge** · 09-28-2002, 02:04 PM

Originally posted by miamiguns

Maybe he wants that Bruce Lee look? I would have dared you call him a skinny little bitch if he was alive!

Bruce got up to 165 actually, he was one strong dude when he got into weights. I didn't really want to say anything, but I agree that your aiming for stick territory...

**gopro** · 09-28-2002, 06:48 PM

Originally posted by synth
I need some help!!!!! Thanks Scotty, I'm just very upset with myself. Since my arms are comming really nicely. It's slowly but they are comming nicely. Its that i just lack in chest and abs damn you GP!! I'm just kiddin

Ok, so how can I help exactly? What is your current chest program? Maybe we can fix it. As for abs...that is 90% diet and cardio.

**synth** · 09-28-2002, 09:41 PM

for my chest work out i do

bentch press(flat) 120lbs(with bar) 3sets of 5
Incline bentch press 110(with bar) 4sets of 5
Decline bentch press 115(with bar) 4sets of 5

Cable fly press 50lbs 2 sets of 20
lower cable pull ups 2sets of 20.

I do a few other things but i don't know how to explain em' or name them. If any has help thanks. If you read it but don't have any help thanks for looking.

**gopro** · 09-29-2002, 12:50 PM

Originally posted by synth
for my chest work out i do

bentch press(flat) 120lbs(with bar) 3sets of 5
Incline bentch press 110(with bar) 4sets of 5
Decline bentch press 115(with bar) 4sets of 5

Cable fly press 50lbs 2 sets of 20
lower cable pull ups 2sets of 20.

I do a few other things but i don't know how to explain em' or name them. If any has help thanks. If you read it but don't have any help thanks for looking.

There are a couple of problems with your routine. You are doing too many sets, a couple of exercises you don't need, and a poor rep range for growth.

Here is what I suggest:

-bench press OR decline press...2-3 sets x 6-8
-incline bench or dumbell press...2-3 x 8-10
-dips...2 x 10-12
-incline flyes...2 x 10-12

Max sets should be 10 for chest. Pick weights that will lead to failure in the specified rep range. Use good form always. Forget the cable stuff until you have built more muscle.

**synth** · 09-29-2002, 07:14 PM

Hey GP,
thanks man......I'll give your routine a try. Mainly because you seem to be trustworthy. Also you look pretty damn beastly. Keep up the work man, and i'lll let you know how everything works out. I'll start to work on my abs in the next month or so. Right now with my crap work hours it's hard to get into the gym just for the lifting part.....cardio will have to wait a little.
Thanks again,
~Synth

**gopro** · 09-30-2002, 08:06 AM

Beastly huh? Well, Tank calls me the "BEAST FROM THE EAST," lol. Anyway, I wish you luck. You should do better with the routine I outlined

**synth** · 10-01-2002, 06:04 PM

hey GP,
well i'm trying what you said. Only one problem for me. It's that whenever i do the bentch press flat or any style I'm not feelin the burn in my chest. Let me know what you think, thanks
~Synth

**gopro** · 10-02-2002, 08:14 AM

You may be better off using dumbells instead. You can also try pre-exhausting your pecs by doing 3 sets of flyes first. If this does not help then something is probably off in your form.

**Josh** · 10-02-2002, 09:33 AM

Synth, I also had similar chest problem like you before. After much reading and consultation, including with Gopro and others in this forum, I actually was able to begin building my chest, feeling the work after each chest session. What I did was: (1) Change from barbell to dumbells, using the full rom they give. (2) Learn the correct form and try to consistently stick perfectly to it. (3) Use pre-exaust method, doing some sets of flys before presses. These work for me wonderfully, they may work for you as well. Good luck!

- Josh

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