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real name
Aftab Rafiuddin
age
29
gender
Male
location
Dhaka, BD
gym
Pan Pacific Sonargaon
occupation
Student
Overall Goal
///
Transform My Body
total transformation in to a healthy fit and strong person in each and every meaning of the words
Progress & Goals
BEFORE
Aug 7, 2009
CURRENT
Sep 6, 2009
172.2 Lbs.
LEAN BODY MASS
53.7 Lbs.
BODY FAT
CURRENT WEIGHT
225.8
Lbs.
Sep 18, 2010
CURRENT BODY FAT
23.7
%
Sep 18, 2010
PROGRESS HISTORY
Lbs.
2009-07-06,2009-08-06,2009-09-06,2010-08-03,2010-08-25,2010-09-18
268,251,249,232.3,228.8,225.9
%
2009-08-06,2009-09-06,2010-08-03,2010-08-25,2010-09-18
29.4,26.4,25.3,23.8,23.8
Lbs.
2009-07-06,2009-08-06,2009-09-06,2010-08-03,2010-08-25,2010-09-18
189.2,177.2,183.3,173.5,174.4,172.2
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Sunday, Tuesday, Thursday - Cardio work out for 60 minutes or straight up HIIT training for 45 minutes or more.
Saturday – Chest, Shoulders and Triceps (Stretch before)
01. 10- 15 Minutes Warm-Up Cardio.
02. Incline Bench Press – 6 Sets 12- 15 Reps
03. Dumbell Press - 4 Sets 12- 15 Reps
04. Machine Fly\'s - 4 Sets 12- 15 Reps
05. Standing Lateral Raises - 4 Sets 12- 15 Reps
06. Shoulder Press - 4 Sets 12- 15 Reps
07. Skull crushers - 4 Sets 12- 15 Reps
08. Tricep Pushdowns - 4 Sets 12- 15 Reps
09. Pull overs – 4 Sets 12- 15 Reps
10. Cross Trainer 45 Minutes
Monday – Back, Traps and Biceps (Stretch before)
01. 10- 15 Minutes Warm-Up Cardio.
02. Dead Lift - 6 Sets 12- 15 Reps
03. Wide Grip Pull-ups - 4 Sets 10- 12 Reps
04. Machine T-Bar Row (wide grip) - 4 Sets 12- 15 Reps
05. Shrugs - 6 Sets 12- 15 Reps
06. Machine Rear Dealts - 4 Sets 12- 15 Reps
07. Straight Bar Curl - 3Sets 12- 15 Reps
08. Dumbell Curl - 3 Sets 12- 15 Reps
09. Cross Trainer 45 Minutes
Wednesday - Legs (Stretch before)
01. 10- 15 Minutes Warm-Up Cardio.
02. Smith machine squat - 6 Sets 12- 15 Reps
03. Stiff Legged Dead Lift - 6 Sets 12- 15 Reps
04. Leg Press - 4 Sets 12- 15 Reps
05. Leg Curl - 4 Sets 12- 15 Reps
06. Leg Extension - 4 Sets 12- 15 Reps
07. Adductor Inner Thigh -4 Sets 12- 15 Reps
08. Adductor Outer Thigh - 4 Sets 12- 15 Reps
09. Standing Calf Raise - 4 Sets 12- 15 Reps
10. Cross Trainer 45 Minutes
Saturday – Chest, Shoulders and Triceps (Stretch before)
01. 10- 15 Minutes Warm-Up Cardio.
02. Incline Bench Press – 6 Sets 12- 15 Reps
03. Dumbell Press - 4 Sets 12- 15 Reps
04. Machine Fly\'s - 4 Sets 12- 15 Reps
05. Standing Lateral Raises - 4 Sets 12- 15 Reps
06. Shoulder Press - 4 Sets 12- 15 Reps
07. Skull crushers - 4 Sets 12- 15 Reps
08. Tricep Pushdowns - 4 Sets 12- 15 Reps
09. Pull overs – 4 Sets 12- 15 Reps
10. Cross Trainer 45 Minutes
Monday – Back, Traps and Biceps (Stretch before)
01. 10- 15 Minutes Warm-Up Cardio.
02. Dead Lift - 6 Sets 12- 15 Reps
03. Wide Grip Pull-ups - 4 Sets 10- 12 Reps
04. Machine T-Bar Row (wide grip) - 4 Sets 12- 15 Reps
05. Shrugs - 6 Sets 12- 15 Reps
06. Machine Rear Dealts - 4 Sets 12- 15 Reps
07. Straight Bar Curl - 3Sets 12- 15 Reps
08. Dumbell Curl - 3 Sets 12- 15 Reps
09. Cross Trainer 45 Minutes
Wednesday - Legs (Stretch before)
01. 10- 15 Minutes Warm-Up Cardio.
02. Smith machine squat - 6 Sets 12- 15 Reps
03. Stiff Legged Dead Lift - 6 Sets 12- 15 Reps
04. Leg Press - 4 Sets 12- 15 Reps
05. Leg Curl - 4 Sets 12- 15 Reps
06. Leg Extension - 4 Sets 12- 15 Reps
07. Adductor Inner Thigh -4 Sets 12- 15 Reps
08. Adductor Outer Thigh - 4 Sets 12- 15 Reps
09. Standing Calf Raise - 4 Sets 12- 15 Reps
10. Cross Trainer 45 Minutes
My Nutrition Philosophy View My Full Nutrition Philosophy
Aftab0530088 has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
Aftab0530088 has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
sheer determination and will power. to get back on top of my game again and again. and to never say it's impossible.
Visitor Comments
GabriellePaijit
*THANK YOU SO MUCH FOR YOUR REQUEST!! * AFTAB0530088!! UR MAKING ME PROUD!! *DONT STOP!** UR AMAZING !! :)) CANT WAIT TO SEE MORE!!
Sep 11, 2009 11:52pm
Adina
Well...then when you're down, head my way! I hope you will always find something to motivate yourself here!
Aug 27, 2009 6:47pm
Jen_absgirl
thank you very much for your friendship invitation, I appreciate this, and would like to wish you all the best on your training.
Aug 27, 2009 3:37pm
GORILLABOYSUNNY
put ur shirtless pics up...not incredible hulk's....until you do that ....this site won't do **** for you.
Aug 9, 2009 1:05pm
GORILLABOYSUNNY
4) Add as many people on Body Space as possible. Lear tneir diets and lifting techniques. bodybuilding.com has tons of articles for you to learn from.
5) A face picture won't do **** for you. Take pictures with shirt off and just basketball shorts/ swim trunks on. It won't hit you to diet and workout as hard unless you see SHIRTLESS PICTURES of yourself everyday !!!
Aug 9, 2009 1:04pm
GORILLABOYSUNNY
RULES TO FOLLOW FOR YOU
1) I think 190 POUNDS is a good goal weight for you....you don't need to lose 100 lbs!
2) LIFT WEIGHTS!!! LIFT WEIGHTS !!! LIFT WEIGHTS !!! (every muscle group in your body- if you wanna look good with your clothes off)
3) DIET is 90% of the battle- no starches (Bhaaath, Alooo, Bread), no fried foods, no liquids other than water (NO JUICES AND DEFINTIELY NO SODAS- COKE. SPRITE, FANTA 7 UP)
Aug 9, 2009 1:04pm
GORILLABOYSUNNY
I believe in you brother...start asking peeps on here for advice n diet n workout YOU CAN DO IT...post up real pics of u shirtless n in basketball shorts n monitor urself on here...the profile looks incomplete....get a move on LOL
Aug 5, 2009 8:39pm
Aftab0530088 is now friends with Natural316.