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Overall Goal
///
Lose Fat
3D = DRIVE, DEDICATION, & DISCIPLINE!
goal physique
Fitness Model
Progress & Goals
BEFORE
Jul 5, 2010
CURRENT
Jun 13, 2011
155.2 Lbs.
LEAN BODY MASS
38.8 Lbs.
BODY FAT
CURRENT WEIGHT
194
Lbs.
Mar 28, 2013
CURRENT BODY FAT
20
%
Jan 15, 2013
PROGRESS HISTORY
Lbs.
2010-04-25,2010-05-01,2010-05-28,2010-06-01,2010-07-05,2010-07-22,2010-09-17,2010-10-11,2010-12-16,2011-10-14,2012-12-28,2013-01-05,2013-01-15,2013-03-28
215,211,205,203,197,193,191,195,197,190,213,210,207,194
Jun 04, 2013
188 Lbs.
%
2013-01-15
20
Jun 04, 2013
8 %
Lbs.
2010-04-25,2010-05-01,2010-05-28,2010-06-01,2010-07-05,2010-07-22,2010-09-17,2010-10-11,2010-12-16,2011-10-14,2012-12-28,2013-01-05,2013-01-15,2013-03-28
172,168.8,164,162.4,157.6,154.4,152.8,156,157.6,152,170.4,168,165.6,155.2
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Power Rep Range Shock Training Program
Read more about it at http://allprosupplements.com/Forums
Back
POWER: week 1
- Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6
REP RANGE: week 2
- CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
SHOCK: week 3
- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
Biceps/Triceps
POWER: week 1
- Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...1-2 x 4-6
- CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbell extension...1-2 x 4-6
REP RANGE: week 2
- Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12
SHOCK: week 3
- EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
- Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10
Chest
POWER: week 1
- Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
- Weighted dips...2 x 4-6
REP RANGE: week 2
- Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12
SHOCK: week 3
- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional
Deltoids
POWER: week 1
- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- "Cheat" lateral...2 x 4-6
REP RANGE: week 2
- Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12
SHOCK: week 3
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Legs
POWER: week 1
- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6
REP RANGE: week 2
- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12
SHOCK: week 3
- Superset: leg extension/front squat...1-2 x 8-10 each
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10
Read more about it at http://allprosupplements.com/Forums
Back
POWER: week 1
- Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6
REP RANGE: week 2
- CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
SHOCK: week 3
- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
Biceps/Triceps
POWER: week 1
- Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...1-2 x 4-6
- CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbell extension...1-2 x 4-6
REP RANGE: week 2
- Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12
SHOCK: week 3
- EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
- Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10
Chest
POWER: week 1
- Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
- Weighted dips...2 x 4-6
REP RANGE: week 2
- Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12
SHOCK: week 3
- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional
Deltoids
POWER: week 1
- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- "Cheat" lateral...2 x 4-6
REP RANGE: week 2
- Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12
SHOCK: week 3
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Legs
POWER: week 1
- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6
REP RANGE: week 2
- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12
SHOCK: week 3
- Superset: leg extension/front squat...1-2 x 8-10 each
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10
My Nutrition Program View My Full Nutrition Program
AllPro2 has not added any program information.
My Supplement Program View My Full Supplement Program
AllPro2 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Seeing the results of my hardwork. My personal quote is "If it was easy, anyone could do it", and that drives me to work harder than anyone else in the gym.
AllPro2 is inspired by NicoleMoneerGuerrero.
Reason: Nicole proves that you can look better at 40 than 20!
AllPro2 Today I'm going to do what others won't, so tomorrow I can accomplish what others can't!
Jan 15, 2013 | Like
Visitor Comments
Whey2Much4U
Happy New Year to you and your family! Hope 2013 is your best ever! =)
Jan 3, 2013 7:08am
RNTobyfan
Like those huh? They weren't heavy but awesome to hold up!! Proud moment. Thank you :)
Jan 13, 2012 7:31am
Whey2Much4U
Thank you so much..and yea...that one hurt...:(
But we're so beat up..idk how we could go on much longer..:/ as far as.Tebow...he's done well...but he's got a tough road ahead... I dont see him getting past the Pats..but..I didnt see him getting past the 'Steel Curtain'!
Jan 10, 2012 1:34pm
doctorstacy
Happy New Year to you Hun. How's the adjusting to being back home? Holidays good w/the family? Big plans for this year? Have a good year.
Jan 5, 2012 7:05am
elsiev123
Happy new year!!! How have you been? Hope all is well...keep in touch ;)
Jan 3, 2012 4:34pm
Whey2Much4U
Thank You! Hope u and the family had a wonderful holiday! Happy 2012 to you!! :))
Jan 3, 2012 12:08pm
BryanGee
Hello my friend! Just wanted to wish you a happy, healthy and fit New Year in 2012.
Dec 29, 2011 11:31am
RNTobyfan
Aww thanks. Im trying to put in some muscle. Id like to compete this coming year. Merry Christmas
Dec 21, 2011 7:32pm
AllPro2 is now friends with bball1492.