Canned Tuna's 2013 transformation

[canned tuna]

Just recovering from a cold now, keen to get back into it tomorrow. Have been focusing on slow negatives and controlled form lately with good results I think... worth updating pics at the end of March imo

 

[canned tuna]

Cold hung around for 2 farkin weeks.. Suprosingly only lost 1-2 kilos considering I'd been living off buttered toast and oranges lol

First day back today... Chest/tris

Bodyweight before workout 74.5kg

Format is: Reps x KG

Flat bench: 5x40,5x50,5x60,5x70,5x72.5(ROM not as high or low on final set)
Incline DB:10x20ea,9x20ea,6x20ea/4x15ea
Cable Xover: (10x40)x3
BW Dips: 10,8,8
Tri pushdowns Vbar: 10x15,10x20,10x20,10x20,8x12.5
Lat raises & rear flies10x6ea)x3
Half plate front raises:3sets10reps

Really pleased with form lately. Have been doing slow negatives and minimal pausing at the end of reps.

Back into proper eating today..

Feelin GOOOOD

 

[canned tuna]

Legs day today... Satisfying sessiom
Thinking it's time to get on a proper program with my whole routine

Squats to parallel: 8x60kg(inc bar), 5 sets
SLDL: 12x60kg inc bar, 3 sets
One legged leg extensions: 3 sets of 50 reps - each set was 10x15kg, 10x25, 10x35, 10x25, 10x15
Then some ab crunches to fuck around

Quads are raped... hams are raped. Happy days

 

[canned tuna]

5 x 5 program and diet mainly consisting of oats, bananas, chocolate, mi goreng, chicken and a tiny bit of fruit is going well... weighing 78 kilos and still feels like it's a steady gain. Will update pic at 80kg I guess. Chasing 85kg at 10% for the end of year personal goal

 

[canned tuna]

Quick update pic @ 80kg
Will do some pics when I get time

 

[Felixflex]

looking good mate

 

[canned tuna]

Arms bigger and chest fuller.Feel like shoulders are growing but hard to tell in pics

CT

Back double bis

Front double bis

Front nothing pose.

That weird abs crunch pose

 

[d1mitch]

looking good dude,

i am steadily sitting just over 80 atm aswell just working on breaking that milestone.

5x5 should really help your strength, i have been on a 5x5 routine for about 5 weeks now and my lifts are getting much better

 

[canned tuna]

Thanks mate. Yeah 5x5 is going great guns. Numbers are a lot more consistent of a value to keep track of rather than size etc. Strength ftw

 

[canned tuna]

Update at +10kg bulk

Looks like my quads are growing somewhat, shoulders slowly coming along and arms coming together

 

[Anthkay]

Nice bro
insane transformation coming along

 

[canned tuna]

End results..Sorry about the reso size

Didn't change shape all that much imo... Filled out a bit more (10kg), got bigger rear delts... Plan for 2014 is keep on doing the same thing lol

 

[FrenkJet]

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