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Overall Goal
///
Lose Fat
To drop by body weight to 200lbs.
Progress & Goals
BEFORE
Aug 9, 2008
CURRENT
Feb 8, 2011
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
CURRENT WEIGHT
210
Lbs.
Feb 25, 2011
CURRENT BODY FAT
--
%
PROGRESS HISTORY
Lbs.
2009-04-14,2009-06-06,2009-09-14,2009-09-15,2009-09-17,2009-09-24,2009-09-29,2009-09-30,2009-10-07,2009-10-30,2009-11-06,2010-01-28,2010-03-04,2010-04-02,2010-04-09,2010-04-29,2010-06-18,2010-07-15,2010-07-26,2010-09-14,2010-09-28,2011-02-04,2011-02-09,2011-02-25
333,306,278,278,277,276,275,274,270,265,262,260,254,252,250,244,263,255,245,230,225,220,218,210
%
Lbs.
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday - Shoulders and Triceps
Shoulders
Exercise Sets Reps
Smith Machine Shoulder Press 4x12,10,8,6
Dumbbell Lateral Raise 4x12,10,8,6
Dumbbell Reverse Fly 4x12,10,8,6
Dumbbell Shrugs 4x12,10,8,6
Triceps
Exercise Sets Reps
Lying Tricep Extension 3x10,8,6
One Arm Cable Extension 3x10,8,6
One Arm Dumbbell Extension 3x10,8,6
Tuesday - Back
Back
Exercise Sets Reps
Wide Grip Pull Up 4x12,10,8,6
Close Grip Pull Down 4x12,10,8,6
One Arm Dumbbell Row 4x12,10,8,6
Bent Over Barbell Row 4x12,10,8,6
Wednesday - Rest Day
Thursday - Chest and Biceps
Chest
Exercise Sets Reps
Incline Dumbbell Bench Press 4x12,10,8,6
Barbell Bench Press 4x12,10,8,6
Incline Dumbbell Flys 4x12,10,8,6
Cable Crossovers 4x12,10,8,6
Biceps
Exercise Sets Reps
Incline Dumbbell Curl 3x10,8,6
Preacher Curl 3x10,8,6
Standing Hammer Curl 3x10,8,6
Friday - Legs
Quads, Hamstrings & Glutes
Exercise Sets Reps
Squat 4x12,10,8,6
45 Degree Leg Press 4x12,10,8,6
Leg Extension 4x12,10,8,6
Stiff Legged Deadlifts 4x12,10,8,6
Calves
Exercise Sets Reps
Seated calf Raise 3x10,8,8
Standing Calf Raise 3x15,12,10
Saturday and Sunday - Rest Days
Shoulders
Exercise Sets Reps
Smith Machine Shoulder Press 4x12,10,8,6
Dumbbell Lateral Raise 4x12,10,8,6
Dumbbell Reverse Fly 4x12,10,8,6
Dumbbell Shrugs 4x12,10,8,6
Triceps
Exercise Sets Reps
Lying Tricep Extension 3x10,8,6
One Arm Cable Extension 3x10,8,6
One Arm Dumbbell Extension 3x10,8,6
Tuesday - Back
Back
Exercise Sets Reps
Wide Grip Pull Up 4x12,10,8,6
Close Grip Pull Down 4x12,10,8,6
One Arm Dumbbell Row 4x12,10,8,6
Bent Over Barbell Row 4x12,10,8,6
Wednesday - Rest Day
Thursday - Chest and Biceps
Chest
Exercise Sets Reps
Incline Dumbbell Bench Press 4x12,10,8,6
Barbell Bench Press 4x12,10,8,6
Incline Dumbbell Flys 4x12,10,8,6
Cable Crossovers 4x12,10,8,6
Biceps
Exercise Sets Reps
Incline Dumbbell Curl 3x10,8,6
Preacher Curl 3x10,8,6
Standing Hammer Curl 3x10,8,6
Friday - Legs
Quads, Hamstrings & Glutes
Exercise Sets Reps
Squat 4x12,10,8,6
45 Degree Leg Press 4x12,10,8,6
Leg Extension 4x12,10,8,6
Stiff Legged Deadlifts 4x12,10,8,6
Calves
Exercise Sets Reps
Seated calf Raise 3x10,8,8
Standing Calf Raise 3x15,12,10
Saturday and Sunday - Rest Days
My Nutrition Program View My Full Nutrition Program
Ancher has not added any program information.
My Supplement Program View My Full Supplement Program
Ancher has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Looking in the mirror. Lay the brick as best as I can.
Visitor Comments
Leave a Comment
turbolean
Hey, it's important to keep each other accountable so don't skip any workouts or cheat on a non-cheat day, we're here to help you. Remember, with each workout push a little harder so you can blast through any plateaus. Feed your lean muscles with high quality nutrition--treat your body like a ferrari not a pinto ;-) I just wrapped up my first BodySpace blog and encourage you to watch the inspirational YouTube video I posted in the blog...strong mind=strong body!
Feb 16, 2011 12:30am
2thDr
Do you do any workouts on the weekend? When I move back to Kansas, I'll be up around your area 1 or 2 weekends a month. It'd be great to have a workout partner (or just someone to swap shop with)
Jan 28, 2011 8:59am
Mrredundant
heya Brother man, hope things are well on your end, haven't seen you around much lately (which could just mean you are out enjoying life ;) )
take care man and stay strong
Nov 28, 2010 12:33pm
Mrredundant
where ya been man?! keeping on track and rocking hard I hope, drop a line sometime.
Nov 7, 2010 10:54am
Mrredundant
just doing my rounds, hope everything is going well on your end and your focus is strong, looking forward to an update soon. rock on
Aug 23, 2010 11:05am
Mrredundant
just wanna say it again, amazing transformation man, looking tough and solid! keep that focus and you can achieve anything!
Aug 18, 2010 2:16pm
