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Overall Goal
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Compete
I'ma Lean Monster
Progress & Goals
BEFORE
Jan 4, 2005
CURRENT
Nov 7, 2009
218.5 Lbs.
LEAN BODY MASS
11.5 Lbs.
BODY FAT
CURRENT WEIGHT
230
Lbs.
Jun 30, 2010
CURRENT BODY FAT
5
%
Jun 30, 2010
PROGRESS HISTORY
Lbs.
2008-10-23,2008-11-04,2008-11-09,2008-12-03,2009-03-03,2009-03-10,2009-03-12,2009-04-09,2009-04-28,2009-08-31,2009-10-21,2009-11-02,2010-06-12,2010-06-30
195,211,213,215,206.8,205.4,208.8,206.8,210,213,217,220,222,230
%
2008-11-09,2009-03-10,2009-04-09,2010-06-30
8,7,4.7,5
Lbs.
2008-10-23,2008-11-04,2008-11-09,2008-12-03,2009-03-03,2009-03-10,2009-03-12,2009-04-09,2009-04-28,2009-08-31,2009-10-21,2009-11-02,2010-06-12,2010-06-30
179.4,194.1,196,197.8,190.3,191,194.2,197.1,200.1,203,206.8,209.7,211.6,218.5
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
4-6 sets of 6, heavy lifting
Day 1
Deadlift: up to 495
Close grip Pulldowns: up to 270
Bench Press: up to 405
DB Incline Press: up to 110 pound DBs
Single Arm Cable Row: not that heavy
Decline Sit ups/Abdominal Crunch Super
Day 2
Shrugs: up to 495
Milatary press: up to 245
Behind Neck Press: up to 225
One DB front raise: up to 80 pound DBs
Barbell Curls: up to 155
Hammer Curl: varies
Reverse Curls: varies
DB Tri Extension: up to 70-80 pound DBs
Cable tri Kick back: not that heavy
Day 3
Power Cleans: up to 285
Front Squat: up to 315
Hack Squat: Up to 405
Smith Machine single leg Calf Raises: up to 245
DB Wrist curls
Day 4
Bent Row: up to 335
Weighted reverse chins: up to 3 45 pound plates on belt
Barbell Incline: up to 350
DB Bench: up to 150 pound DBs
Weighted Dips: up to 4 45 pound plates on belt
Hyper Extension: Up to two heavy medicine balls
Hanging Leg Raises: up to two 25 pound kettle bells hanging from toes
Day 5
Snatch: up to 200
Barbell Squat: Up to 495
Smith Machine Lunge: Up to 250
Forearm twists
Leg Press for calves
**Video of the heavy weight being used coming soon**
Day 1
Deadlift: up to 495
Close grip Pulldowns: up to 270
Bench Press: up to 405
DB Incline Press: up to 110 pound DBs
Single Arm Cable Row: not that heavy
Decline Sit ups/Abdominal Crunch Super
Day 2
Shrugs: up to 495
Milatary press: up to 245
Behind Neck Press: up to 225
One DB front raise: up to 80 pound DBs
Barbell Curls: up to 155
Hammer Curl: varies
Reverse Curls: varies
DB Tri Extension: up to 70-80 pound DBs
Cable tri Kick back: not that heavy
Day 3
Power Cleans: up to 285
Front Squat: up to 315
Hack Squat: Up to 405
Smith Machine single leg Calf Raises: up to 245
DB Wrist curls
Day 4
Bent Row: up to 335
Weighted reverse chins: up to 3 45 pound plates on belt
Barbell Incline: up to 350
DB Bench: up to 150 pound DBs
Weighted Dips: up to 4 45 pound plates on belt
Hyper Extension: Up to two heavy medicine balls
Hanging Leg Raises: up to two 25 pound kettle bells hanging from toes
Day 5
Snatch: up to 200
Barbell Squat: Up to 495
Smith Machine Lunge: Up to 250
Forearm twists
Leg Press for calves
**Video of the heavy weight being used coming soon**
My Nutrition Philosophy View My Full Nutrition Philosophy
4theloveofit has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
4theloveofit has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
The mirror is a great motivator. Not to mention other people who I feel look better.
Visitor Comments
GorillaWear
Looks like you're on the right way! How did the Bill Grant classic turn out?
Aug 16, 2010 8:18am
dieseldru
Yo what's good man? If I'm right the Classic was this past weekend. So How did it go?
Jul 19, 2010 11:02pm
dieseldru
wow. you're 5% now? that's wussup. good luck at the comp man. what show is it?
Jun 30, 2010 8:51pm
dieseldru
damn. yea that sucks. the grant should be cool though. is it a big show? i was supposed to go last year but never got a chance to. gonna try again this year.
Mar 22, 2010 11:57am
puentes86
is spawn bad for you [pro hormones] iam going to start it in a week what should i take it with if you know?
Jan 18, 2010 10:19pm
4theloveofit is now friends with drapier211, Jarojjj and 7 others.