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Hey guys, I thought I would post my pictures. I been working out roughly a year. Before I was a long distance runner. I have gained about 10lbs since I started working out. I'm 20 years old and I weigh 156.

I recently just started keeping a log of my workout routines. I want to get to around 175lbs.

Anyways I would appreciate it if you guys would give me your opinions on what areas I should work on.

Looking good, bro. I'd say your lats could use some widening, but your romboids, traps, delts, arms, chest and abs are doing pretty great! Keep at it, and you'll be a beast.

defintely need to widen the back. everything else looks good except ur chest needs more size. your arms seem to be ur best part, but they look to large for your chest.

thanks. yeah I have been trying to widen my back. I need some good work outs to get my lats bigger. My chest has come a long way from what it use to be but I need to work on the upper portion of my chest to make them more symmetrical

What are the wheels looking like ?

Pull ups will help with back width. Muscle shape is genetic for the must part. Some incline bench might help to strengthen the clavicular head of the pectoralis major.

here are the wheels!

Yep, pullups and rows. I like js rows, and T-bar rows. Avoid cable lat-pulldowns, though, they really don't do much for mass, from what I hear. For your chest, maybe you could do dips. Have you tried dumbell benchpress? It's a nice change to barbell bench.

yeah i try to change up my chest workout every few weeks. what are js rows? I was trying to find a video online but I couldn't manage to find one.

JS rows are where you get a barbell, hold it in front of your thighs, bend over, and then bring the barbell up to your lower chest/upper abs.

get on youtube and search for pendlay rows. should find some good stuff.

thanks a lot. I need to learn all the name of the exercises I do. But I will incorporate these into my back workout. :weighlift:

that row goes by like 40 different names...:)

hey buddy, you're starting to look pretty damn good...just keep at it...hit me up for any more advice / encouragement
Ken