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Little update (picture)11765

bkoguy07 private msg quote post Address this user
About to be done with my vacation (went to hawaii), I'm excited to get back into the gym next week. I took 3 weeks off the gym and ate what ever whenever haha. It feels good to heal up and recharge. Here's a little pic from last night where I'm sitting 3 weeks off the gym. I'm pretty happy with how I still look I was a little worried I was going to fall apart lol. I've never taken 3 weeks off training.. ever.

6'3 220lbs ish(havent stepped on a scale in a hot min haha)


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SwoleAnimal private msg quote post Address this user
Sweet physique bro. Oh yea you are that other guy that is 6'3 but bigger and leaner than I. Soon.jpg
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SwoleAnimal private msg quote post Address this user
I am 197. I stopped cutting because I feeled too small. I think I can not gain 23 lbs of muscle. Maybe in 10 Years. This is Sunday


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SRorhrbac0808 private msg quote post Address this user
Buncha sick kents.
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Pearce_Bolton private msg quote post Address this user
Amazing physique buddy.
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bkoguy07 private msg quote post Address this user
man I was stuck around 190-200 for the longest time. I try to cut down as much as possible and then switch to a bulk and you can put on some nice lean size. You have a great foundationn though and look a lot bigger than 197 lol


I dontknow what sick kents mean, I'm from North carolina lol
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eventheodds1 private msg quote post Address this user
Shredded
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brian12 private msg quote post Address this user
@bkoguy07 Great build!
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bkoguy07 private msg quote post Address this user
thanks man i've been training for 6 years so it's been a lot of hard work
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teewhat private msg quote post Address this user
full time mad dogs... part time sick kentz!!
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Pain4Gain private msg quote post Address this user
great work bro!
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Illadian private msg quote post Address this user
3 weeks out that is something for sure , lets hope ur weights feel same xD , looking tight man , keep it up !
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TyrannosaurusFlex private msg quote post Address this user
Dem arms!
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bkoguy07 private msg quote post Address this user
haha yeah im excited to get back in the gym.. kinda worried how heavy the weights will feel tho haha
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Pain4Gain private msg quote post Address this user
that is the phyique I am aimining for..i am inspired bkoguy07..great work...

whats your diet and routine like
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bkoguy07 private msg quote post Address this user
routine is definitely an advanced routine, i can list it all out if you really want.. diet is kind of what ever - just a lot of protein decent fats and super low carb except for a few days a week i carb up
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Pain4Gain private msg quote post Address this user
will be great if you can link up the routine or list it
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Thedude67 private msg quote post Address this user
In 4 non photoshopped pic...
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bkoguy07 private msg quote post Address this user
what makes you think thats photoshopped lol??
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bkoguy07 private msg quote post Address this user
other pics i've posted around here..ill consolidate them





in aruba a few months ago








this was in may


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Thedude67 private msg quote post Address this user
Ur a big guy, that 1st pic was just goofy looking to me...
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Thedude67 private msg quote post Address this user
I'm also a member if the 6' 3" club. I'm a little behind though, currently 200 and around 23% b/f...
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bkoguy07 private msg quote post Address this user
haha oh idk why it looks weird, its my aunt's mirror in hawaii. anyways thanks, yeah the tall frame took me a long time to where people could tell i worked out (6 years of training at least 5 days a week) but now that i have some quality size i think it looks alright. still room for improvement. Keep at it man and you'll probably be pretty swolled up
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bkoguy07 private msg quote post Address this user
Oh here's my routine I missed a post...

Monday - Chest
warmup
5x5 Flat BB bench increase 5lbs every set. next week increase 5lb more if you cant get at least 4 set dont move up 5lb next week
3x10 flat DB press
5x5 incline bb press
3x10(weighted or just burn out) dips
3x10 flys
3x10 incline db (light)

cardio - bike at 10-12 resistance at least 10-15 mins max 30 mins

Tuesday - Legs/abs
warmup
5x5 Squat
3x10 lunges
3x10 legpress
3x10 leg exten
3x10 leg curl
(about to start incorporating reverse hypers aswell probably 3x10 lol)
instinct training calves / abs
cardio - bike at 10-12 resistance at least 10-15 mins max 30 mins

wed- arms
warmup
closegrip bb - 3x10
incline db curl 3x10
nose busters 3x10
bb curl (wide grip) 3x10
rope press down thing 3x10
preacher curl 3x10
reverse press down 3x10
hammer curl 3x10
cardio - bike at 10-12 resistance at least 10-15 mins max 30 mins

thurs - shoulders
warmup
clean and press 5x5
military press 3x10
some shoulder machine we have? kind of like military press 3x10
side raises 3x10
front raises 3x10
face pulls 3x10
cardio - bike at 10-12 resistance at least 10-15 mins max 30 mins

friday - back / traps
warmup
deadlifts 5x5
bent over rows 3x10
lat pulldown 3x10
row 3x10
shrug 3x10
pullups
another back machine 3x10
cardio - bike at 10-12 resistance at least 10-15 mins max 30 mins

saturday - cardio abs calves
cardio - bike at 10-12 resistance at least 10-15 mins max 30 mins
instinct training abs / calves

sunday - biceps / cardio
cardio - bike at 10-12 resistance at least 10-15 mins max 30 mins
instinct training biceps



thats my entire routine basically lol
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destitute