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Progress & Goals
126.4 Lbs.
LEAN BODY MASS
16.4 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My New Cutting Workout Routine
My New Cutting Workout Routine
Cardio in the morning and all workouts in the afternoon, i do 5 to 6 exercises per muscles 4 sets 15x12x10x8.
Monday
30 mins cardio on empty stomach
1 Hour MMA Training / Chest / ABS / 30 mins kickboxing Training
Tuesday
30 mins cardio on empty stomach
Back / Biceps / 30 mins kickboxing Training
Wednesday
30 mins cardio on empty stomach
1 Hour MMA Training / Legs / ABS / 30 mins kickboxing Training
Thrusday
30 mins cardio on empty stomach
Shoulders / Triceps / 30 mins kickboxing Training
Friday
30 mins cardio on empty stomach
Chest / Biceps / ABS / 30 mins kickboxing Training
Sat & Sun off
Exercise Details
Chest
Flat Bench Press
Incline Bench Press
Decline Bench Press
Dumbbell Incline Bench Press
Dumbbell Fly (or Machine Fly sometimes)
Cable Overhead (Upper Chest) or (Overhead Dumbbell)
Back
Bent Over Two Dumbbell Row
Stiff legged Deadlift
Dumbbell Kneeling One Arm Row
Pullups or Chinup
Back Extension
Cable Pullover or Seated Cable Rows
Shoulders
Barbell Rear Delt Row
Barbell Shoulder Press
Arnold Dumbbell Press
Alternating Deltoid Raise
Bent Over Side Lateral Raise
Clean And Jerk
Dumbbell Shrug (Traps)
Legs
Lying Reverse Leg Curls
Seated Leg Curls
Calf Raise Machine
Smith Machine Full Squat
Dumbbell Lunges (or walking Lunges)
Leg Press
Biceps
Alternate Hammer Curl
Dumbbell Biceps Curls Or Barbell Drag Curl
Wide-Grip Standing Barbell Cur Or Standing Cable Curls
Barbell Preacher Curl
Triceps
Cable Rope Overhead Triceps Extension or Standing Bent-Over One-Arm Dumbbell Triceps Extension
Dumbbell One-Arm Triceps Extension or Weighted Dips
Skull Crusher (Lying Triceps Press)
Reverse Grip Triceps Pushdown or Triceps Pushdown
ABS (i do 20 mins) most of what i do:
Alternate Heel Touchers
Barbell Side Bend
Cable Crunch
Crunches
Reverse Crunch
Decline Oblique Crunch
Dumbbell Side Bend
Flat Bench Lying Leg Raise
Knee/Hip Raise
Leg Pull-In
Russian Twist
Standing Cable Wood Chop
My Nutrition Program View My Full Nutrition Program
4 Healthy Meals Per Day To Help Me Bulk
My Current Nutrition Program
Breakfast: 4 white egs 1 whole, 2 Banans 60gr of White Lebanese Bread 2TBS Nutella or Pure Honey
Lunch: Coocked food usually it's includes meat, chicken, fish or beans.
After Workout: 1 Scoop of Protein (ON Gold or BSN usually)
Dinner: 2 Steaks + Salad or Chicken Breast with garlic, or Tuna or Fish.
Calories to reach on cut 2400c on bulk 3200c
On cut
Intakes:
Protein: 150g
Carbs: 280g
Fat: 80g
On Bulk
Protein: 180 - 200g
Carbs: 413g
Fat: 100 - 120g
My Supplement Program View My Full Supplement Program
My Stack
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My Motivation Program View My Full Motivation Program
The best motivation i can get are from Pre workout like DS Craze and the Internet amazing quotes
Alcastive measured his arms at 13.2 in., a gain of 0.9 in. and measured 7 other body parts.
May 17, 2013
Alcastive updated his weight from 143 Lbs. to 142.8 Lbs., a 0.2 Lb. loss in 11 days.
May 14, 2013 | Like
Alcastive updated his weight from 141.9 Lbs. to 143 Lbs., a 1.1 Lb. gain in 9 days.
May 3, 2013 | Like
Alcastive Cant wait for summer work, gym and swimming will become my daily activity!
Apr 26, 2013 | LikeAlcastive updated his weight from 143.4 Lbs. to 141.9 Lbs., a 1.5 Lb. loss in 21 days.
Apr 24, 2013 | LikeVisitor Comments
Alcastive added a new profile photo.