Progress & Goals
198.4 Lbs.
LEAN BODY MASS
40.6 Lbs.
BODY FAT
PROGRESS HISTORY


Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Note: I do Football weight lifting warm up before I do all my workouts it takes 10-20 minutes for me to get warmed up + stretching ALWAYS AN IMPORTANT TASK! It consists of a 45LB weight and I never set it down until my warm up is done. Any questions just let me know. Dedication. If you do plan on using my workout "Which no one really would want to I don't know more for football/basketball" please give me credit. Thanks! enjoy.
Monday - Chest / Triceps
Bench - 4x6-8
Incline - 4x6-8
Cable Flies - 4x6-8
Cable Crossover bottom - 4x6-8
**Mix ups when I want to change things with chest
DB Press - 4x6-8
DB Incline Hammer Press - 4-6-8
PecDec - 4x6-8
Dips weighted or non - 4x10
Tricep Extension - 4x8
DB Tricep Overhead Push up - 4x8
Narrow Grip Bench Press - 4x8
Tuesday - Off
Football/Basketball Training Day = Abs, SPARQ
Wednesday - Back / Bicep
Lat Pull Down - 4x7
Seated Row - 4x8
Pull down - 4x8
Double Handed Row - 4x8
**BB Row 4x8
Cross Chest Curl - 4x7
Hammer Curl - 4x7
Seated Curl w/ Twist - 4x8
BB Curl - 4x6
**Narrow Pull Ups - 4x8
Thursday - Off
Football/Basketball Training Day = Abs, SPARQ, Forearm, Neck
Friday - Legs
Pre-Leg Football/Basketball Warm-up
BB Squat - 3x8
Leg Extension - 3x8
Calf Raise - 3x8
1 Legged Squat - 3x8
Hang/Power Clean - 3x6
**Leg Press - 3x8
Saturday - Off
Football/Basketball Training Day = Abs, SPARQ, Forearm, Neck
Sunday - Shoulders
Front Lateral Raise - 3x6
Side Lateral Raise - 3x6
Side P90x Plank Raisies - 3x6
Seated DB Military Press - 3x6
**Olympic Overhead Press - 3x6
DB/BB Shoulder Shrugs - 3x8-10
My Nutrition Philosophy View My Full Nutrition Philosophy
My Supplement Philosophy View My Full Supplement Philosophy
My Motivation Philosophy View My Full Motivation Philosophy
Quii joined the The 2011 Transformation Group BodyGroup.
Mar 26, 2013Quii joined the BSN Transformation Challenge BodyGroup.
Mar 25, 2013


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Quii joined the Cellucor Transformation Challenge BodyGroup.
Reason I joined this BodyGroup: I'm more than excited about this transformation. With summer coming up and everyone ready to get rolling this is more than an exciting event to release the COR out in everybody. Members: 4262