Discounts & Deals - Sign Up!
Overall Goal
///
Compete
I need sponsor for the IFBB European Classic Bodybuilding Championship.
Progress & Goals
BEFORE
CURRENT
168.4 Lbs.
LEAN BODY MASS
27.4 Lbs.
BODY FAT
CURRENT WEIGHT
195.8
Lbs.
May 20, 2008
CURRENT BODY FAT
14
%
May 20, 2008
PROGRESS HISTORY
Lbs.
2008-05-20
195.8
%
2008-05-20
14
Lbs.
2008-05-20
168.4
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday - shoulders
1. Clean And Press - 1 x 10, 5 x 6.
2. Smith Machine Overhead Shoulder Press - 3 x 10.
3. Dumbbell Shoulder Press - 3 x 10.
4. Side Lateral Raise - 5 x 15, 12, 10, 10, 10.
5. Lying One-Arm Lateral Raise - 5 x 12.
6. Barbell Shrug - 5 x 10, 8, 6, 6, 6.
Tuesday - arms
1. Close-Grip Bench Press - 5 x 12, 10, 8, 6, 4.
2. Decline Close Grip Bench To Skull Crusher - 4 x 10.
3. Dumbbell One Arm Triceps Extension - 3 x 12.
4. Barbell Curl - 5 x 12, 10, 8, 8, 8.
5. Flexor Incline Dumbbell Curls - 4 x 10.
6. One Arm Dumbbell Preacher Curl - 3 x 15.
Wednesday - calves, abs
1. Donkey Calf Raises - 1 x 100.
2. Seated Calf Raise - 4 x 25.
3. Cable Crunch - 4 x 20.
4. Decline Crunch - 4 x 50.
5. Oblique Crunches - On The Floor - 3 x 25.
Thursday - chest, back
1. Barbell Incline Bench Press - 4 x 10, 8, 6, drop set.
2. Decline Dumbbell Flyes - 3 x 10.
2. Decline Dumbbell Press - 3 x 10.
4. Dips - Chest Version - 3 x 10.
5. Pullups - 5 x 10.
6. Bent Over Barbell Row - 4 x 10, 8, 8, 6.
7. Bent Over Two-Arm Long Bar Row - 3 x 10, 5, 5.
8. One-Arm Dumbbell Row - 3 x 10.
9. Barbell Deadlift - 3 x 20, 5, 5.
Friday - legs
1. Leg Extensions - 2 x 25.
2. Barbell Full Squat - 6 x 20, 15, 12, 10, 8, 6.
3. Leg Press - 3 x 10.
4. Leg Extensions - 3 x 10.
5. Lying Leg Curls - 5 x 10, 10, 10, drop set.
6. Romanian Deadlift - 4 x 6.
Saturday - calves, abs.
1. Seated Calf Raise - 1 x 100.
2. Calf Press On The Leg Press Machine - 4 x 25.
3. Cable Crunch - 4 x 10.
4. Decline Crunch - 2 x 100.
5. Oblique Crunches - On The Floor - 3 x 25.
Sunday - off.
1. Clean And Press - 1 x 10, 5 x 6.
2. Smith Machine Overhead Shoulder Press - 3 x 10.
3. Dumbbell Shoulder Press - 3 x 10.
4. Side Lateral Raise - 5 x 15, 12, 10, 10, 10.
5. Lying One-Arm Lateral Raise - 5 x 12.
6. Barbell Shrug - 5 x 10, 8, 6, 6, 6.
Tuesday - arms
1. Close-Grip Bench Press - 5 x 12, 10, 8, 6, 4.
2. Decline Close Grip Bench To Skull Crusher - 4 x 10.
3. Dumbbell One Arm Triceps Extension - 3 x 12.
4. Barbell Curl - 5 x 12, 10, 8, 8, 8.
5. Flexor Incline Dumbbell Curls - 4 x 10.
6. One Arm Dumbbell Preacher Curl - 3 x 15.
Wednesday - calves, abs
1. Donkey Calf Raises - 1 x 100.
2. Seated Calf Raise - 4 x 25.
3. Cable Crunch - 4 x 20.
4. Decline Crunch - 4 x 50.
5. Oblique Crunches - On The Floor - 3 x 25.
Thursday - chest, back
1. Barbell Incline Bench Press - 4 x 10, 8, 6, drop set.
2. Decline Dumbbell Flyes - 3 x 10.
2. Decline Dumbbell Press - 3 x 10.
4. Dips - Chest Version - 3 x 10.
5. Pullups - 5 x 10.
6. Bent Over Barbell Row - 4 x 10, 8, 8, 6.
7. Bent Over Two-Arm Long Bar Row - 3 x 10, 5, 5.
8. One-Arm Dumbbell Row - 3 x 10.
9. Barbell Deadlift - 3 x 20, 5, 5.
Friday - legs
1. Leg Extensions - 2 x 25.
2. Barbell Full Squat - 6 x 20, 15, 12, 10, 8, 6.
3. Leg Press - 3 x 10.
4. Leg Extensions - 3 x 10.
5. Lying Leg Curls - 5 x 10, 10, 10, drop set.
6. Romanian Deadlift - 4 x 6.
Saturday - calves, abs.
1. Seated Calf Raise - 1 x 100.
2. Calf Press On The Leg Press Machine - 4 x 25.
3. Cable Crunch - 4 x 10.
4. Decline Crunch - 2 x 100.
5. Oblique Crunches - On The Floor - 3 x 25.
Sunday - off.
My Nutrition Program View My Full Nutrition Program
BaKyMuPaHaEJlxa has not added any program information.
My Supplement Program View My Full Supplement Program
BaKyMuPaHaEJlxa has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I want to become Republic Champion!
Visitor Comments
Leave a Comment
guest
BODYBUILDING.COM members can recieve a free 14 day trial of this miraculous liquid gold.
Do you want to look your best?
100% pure, natural, moroccan, argan oil has been used for centuries to combat aging.
Great for fine lines, wrinkles, dry skin, stretch marks, hair loss, acne, hands and feet.
Hailed as natures botox, argan oil is rich in Vitamin E, Omega 3, 6 and 9.
try now, supplies are limited.
Go to: http://www.purestarganoil.com/
Apr 10, 2011 3:57pm
stachedwalker
Great photographs of yourself that you've recently posted. A terrific build ... and I really liked the latest video you posted ... first class all the way.
Dec 26, 2009 1:27pm
boatnerjg
Happy holidays man, you look great in your 2 weeks out vid! Would you mind checking out the pm I sent you?
Dec 25, 2009 3:56pm
MoreMsclXXL
just stopping by to see how the training is going, making good gains?
Jul 30, 2009 11:53am
MoreMsclXXL
Awesome good luck with that show, how far out are you? I am currently dieting down for 3 shows this year and in ovderdrive to make it happen. I know I can qualify for Nationals this year, so I can getmy Pro Card.
Mar 16, 2009 6:45am
ronnie411
What is up V. ? I am doing Ok. I am so glad to see you have Internet now . I'm glad things are beginning to look good for you , I was nervous since I didn't hear from you for awhile. Keep me updated on anything , alright ?!
Mar 16, 2009 2:45am
MoreMsclXXL
Hi, just dropping you a line... Seeing how training is going? See you have not logged in sometime. Hope your still working out and growing HUGE!! - Aaron
Jan 11, 2009 11:13am
ronnie411
My little brother from another mother !!! Hope all the best this christmas and the new Year will give you everything you want and more !!
Dec 24, 2008 9:24pm
vetjohnb
hey mate. how r u going? looking great. am wanting to find some1 to keep in touch with as a net training partner. interested? u got msn/yahoo msg or something like that? cheers, john.
Aug 12, 2008 5:29am
guest
Great ripped symmetrical physique. good luck in september.
Jun 5, 2008 5:42pm