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Fit Status /// View History
I've put on 7 pounds in a week and a half!!
May 16, 2012 5:49am
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Jun 2009
HOW I STARTED:
WHY I LOVE IT:
007Ranger's Progress & Goals
Progress Photos
Lbs.
2010-07-13, 2009-06-20, 2009-11-28, 2010-07-09, 2010-07-13, 2010-07-26
145.0, 127.0, 135.0, 145.0, 145.0, 149.0
2010-11-01
155 Lbs.
TIME UNTIL GOAL:
Expired
Start:
127 Lbs.
Goal:
155 Lbs.
Nov 01, 2010
%
2009-11-28
5.0
TIME UNTIL GOAL:
No Goal
Start:
5%
Goal:
No Body Fat Goal
Lbs.
2009-11-28
128.2
Current LBM:
141.6 Lbs.
Jul 26, 2010
this member has not entered a body fat measurement
this member has not entered a body fat measurement
this member has not entered a body fat goal
007Ranger's Program
My Workout Program View My Full Workout Program
My Workout Program
SUNDAY - OFF/Lots of eating and rest
MONDAY - Chest, Tri's and Abs/Cardio (Circut Training)
TUESDAY - Back and Bi's
WEDNESDAY - Legs and Shoulders/Cardio (Long Run)
THURSDAY - Chest, Tri's and Abs
FRIDAY - Back and Bi's/Cardio (Sports)
SATURDAY - Legs and Shoulders/Weak Areas
Workout #1
EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
Incline Bench - 10 Reps, 4 Sets
Flat Bench Press - 10 Reps, 4 Sets
Decline Bench Press - 10 Reps, 4 Sets
Incline Dumbell Fly's - 10 Reps, 4 Sets
Flat Bench Fly's - 10 Reps, 4 Sets
Peck Deck Fly's - 10 Reps, 4 Sets (various heights)
Pushups - 25 Reps, 4 Sets
Weighted Bar Dips - 12 Reps, 4 Sets
Skull Crushers - 10 Reps, 4 Sets
Dumbell Tricep Kickbacks - 10 Reps, 4 Sets
Close Grip Easy-Bar Tricep Press - 10 Reps, 4 Sets
Rising Suns - 15 Reps, 4 Sets
V-ups - 25 four-count
Decline Sit-ups - 15 Reps, 4 Sets
Workout #2
EXERCISE Set #1 Set #2
Wide Grip Pull-ups - 7 Reps, 3 Sets
Hammer Grip Pull-ups - 7 Reps, 3 Sets
Pull-ups - 7 Reps, 3 Sets
Lat Pull-downs - 10 Reps, 4 Sets
Seated Cable Row - 10 Reps, 4 Sets
Weighted Good Mornings - 10 Reps, 4 Sets
Straight Bar Curl - 10 Reps, 4 Sets
Preacher Curl (curl-bar) - 10 Reps, 4 Sets
Incline Dumbell Curls - 10 Reps, 4 Sets
Workout #3
EXERCISE #1 Set #2 Set
Squats - 10 Reps, 4 Sets
Leg Press - 10 Reps, 4 Sets
Leg Extension - 10 Reps, 4 Sets
Leg Curl - 10 Reps, 4 Sets
Seated Calf Raise - 15 Reps, 4 Sets
Military Dumbell Press - 10 Reps, 4 Sets
Forward Dumbell Shoulder Raises - 10 Reps, 4 Sets
Seated Lateral Raises - 10 Reps, 4 Sets
Bent-over Lateral Dumbell Raises 10 Reps, 4 Sets
Shrugs (head up) - 12 Reps, 2 Sets
Shrugs (head down) - 12 Reps, 2 Sets
**18 Week Cycle**
- First Four Weeks - Dumbell Exersises
- Second Four Weeks - Barbell Exersises
- Third Four Weeks - Machine Exersises
- Week off for rest, and eating/supplement stacking
- Repeat 18 Week Cycle
Shrugs (head down) - 12 Reps, 2 Sets
MONDAY - Chest, Tri's and Abs/Cardio (Circut Training)
TUESDAY - Back and Bi's
WEDNESDAY - Legs and Shoulders/Cardio (Long Run)
THURSDAY - Chest, Tri's and Abs
FRIDAY - Back and Bi's/Cardio (Sports)
SATURDAY - Legs and Shoulders/Weak Areas
Workout #1
EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
Incline Bench - 10 Reps, 4 Sets
Flat Bench Press - 10 Reps, 4 Sets
Decline Bench Press - 10 Reps, 4 Sets
Incline Dumbell Fly's - 10 Reps, 4 Sets
Flat Bench Fly's - 10 Reps, 4 Sets
Peck Deck Fly's - 10 Reps, 4 Sets (various heights)
Pushups - 25 Reps, 4 Sets
Weighted Bar Dips - 12 Reps, 4 Sets
Skull Crushers - 10 Reps, 4 Sets
Dumbell Tricep Kickbacks - 10 Reps, 4 Sets
Close Grip Easy-Bar Tricep Press - 10 Reps, 4 Sets
Rising Suns - 15 Reps, 4 Sets
V-ups - 25 four-count
Decline Sit-ups - 15 Reps, 4 Sets
Workout #2
EXERCISE Set #1 Set #2
Wide Grip Pull-ups - 7 Reps, 3 Sets
Hammer Grip Pull-ups - 7 Reps, 3 Sets
Pull-ups - 7 Reps, 3 Sets
Lat Pull-downs - 10 Reps, 4 Sets
Seated Cable Row - 10 Reps, 4 Sets
Weighted Good Mornings - 10 Reps, 4 Sets
Straight Bar Curl - 10 Reps, 4 Sets
Preacher Curl (curl-bar) - 10 Reps, 4 Sets
Incline Dumbell Curls - 10 Reps, 4 Sets
Workout #3
EXERCISE #1 Set #2 Set
Squats - 10 Reps, 4 Sets
Leg Press - 10 Reps, 4 Sets
Leg Extension - 10 Reps, 4 Sets
Leg Curl - 10 Reps, 4 Sets
Seated Calf Raise - 15 Reps, 4 Sets
Military Dumbell Press - 10 Reps, 4 Sets
Forward Dumbell Shoulder Raises - 10 Reps, 4 Sets
Seated Lateral Raises - 10 Reps, 4 Sets
Bent-over Lateral Dumbell Raises 10 Reps, 4 Sets
Shrugs (head up) - 12 Reps, 2 Sets
Shrugs (head down) - 12 Reps, 2 Sets
**18 Week Cycle**
- First Four Weeks - Dumbell Exersises
- Second Four Weeks - Barbell Exersises
- Third Four Weeks - Machine Exersises
- Week off for rest, and eating/supplement stacking
- Repeat 18 Week Cycle
Shrugs (head down) - 12 Reps, 2 Sets
My Nutrition Program View My Full Nutrition Program
007Ranger has not added any program information.
My Supplement Program View My Full Supplement Program
007Ranger has not added any program information.
My Motivation Program View My Full Motivation Program
007Ranger has not added any program information.
About 007Ranger
About Me:
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Lifting Stats:
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Visitor Comments
Leave a Comment
modesterlove
hello daer
My name is modester i saw your profile today at bodyspace.bodybuilding.com and my mind got rest and also became intrested in you,i will also like to know you more,and i want you to send an email directely to my email address so i can reply your mail and also give you my picture for you to know whom i am.Here is my email address(modester4life4@yahoo.com) i believe we can move from here.my love distance or colour does not matter but love matters
Feb 29, 2012 5:35am
favourmabar1919
Hello
I came across your profile and I will like us to have a good relationship and to know much better .my name is favour , i am single and never marriage.I will wait for your reply . you can contact me at this my email address (favourmabar22@yahoo.co.uk)
so that i can send you my picture and more about myself. waiting to hear from you .
please my dear contact my direct email address
(favourmabar22@yahoo.co.uk)
Sep 21, 2011 2:35pm