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Overall Goal
///
Gain Muscle
Be big, lean, and HEALTHY. I want to create a sustainable lifestyle that I can carry well into my 80's.
Progress & Goals
BEFORE
Dec 26, 2011
CURRENT
Mar 11, 2012
198 Lbs.
LEAN BODY MASS
27 Lbs.
BODY FAT
CURRENT WEIGHT
225
Lbs.
Jan 10, 2013
CURRENT BODY FAT
12
%
Nov 7, 2012
PROGRESS HISTORY
Lbs.
2011-12-26,2011-12-27,2011-12-28,2011-12-31,2012-01-02,2012-01-04,2012-01-10,2012-01-17,2012-01-24,2012-01-25,2012-02-01,2012-02-08,2012-02-15,2012-02-23,2012-03-05,2012-03-11,2012-03-20,2012-04-03,2012-04-16,2012-04-30,2012-06-01,2012-08-14,2012-08-22,2012-08-30,2012-09-15,2012-11-07,2013-01-10
217,218,216,219,218,220,220,220,220,222,221,224,224.5,221,220,223,224,225,224,225,230,230,228,227,220,225,225
Aug 14, 2013
235 Lbs.
%
2011-12-26,2011-12-27,2011-12-28,2012-01-19,2012-02-18,2012-03-11,2012-04-05,2012-04-30,2012-05-01,2012-06-01,2012-08-14,2012-08-22,2012-09-15,2012-11-07
10,10,10,10,10,9.1,10,12,7,12,12,10,9,12
Aug 14, 2013
9 %
Lbs.
2011-12-26,2011-12-27,2011-12-28,2011-12-31,2012-01-02,2012-01-04,2012-01-10,2012-01-17,2012-01-24,2012-01-25,2012-02-01,2012-02-08,2012-02-15,2012-02-23,2012-03-05,2012-03-11,2012-03-20,2012-04-03,2012-04-16,2012-04-30,2012-06-01,2012-08-14,2012-08-22,2012-08-30,2012-09-15,2012-11-07,2013-01-10
195.3,196.2,194.4,197.1,196.2,198,198,198,198,199.8,198.9,201.6,202.1,198.9,198,202.7,203.6,202.5,201.6,209.2,202.4,202.4,205.2,204.3,200.2,198,198
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
The human body does not function on a weekly basis. Thus I have devised a cunning two-week split, repeated for six weeks, to gain a maximum amount of lean muscle while maintaining low bodyfat.
Day 1: Legs/back/triceps/shoulders.
10 minute warm up.
Legs:
Warm up squats, 2 sets of 15.
1rst working set, 10 reps.
2nd working set, 8 to failure.
Lunges: 10 lengths on each leg, two sets. (no more than 185lbs).
Superset bent-overs/leg press, two warm up sets, one working set to failure on BOTH.
Ham curls, 2 sets to failure.
Back:
Pull-ups, 2 sets unweighted, 1 set weighted (45lbs) to failure.
Close grip pull downs, 2 warm up sets, 1 working set to failure.
Bent-over rows: 2 sets to failure.
Wide grip Sitting rows: 2 sets to failure.
Reverse flies, 2 warm ups, 1 set to failure.
(optional) cable pulls, 2 sets to failure.
Triceps:
Skull crushes: 2 warm up sets, 1 working set to failure.
Ropes: 2 sets to failure.
Cable pull outs: 2 sets to failure.
One armed cables: 1 set 12 to failure.
Shoulders:
Reverse dumbell flies (rear delts): 2 sets to failure.
Deltoid flies: 3 sets to failure.
Cable flies: 2 sets to failure and 1 set of negatives.
DAY 2: Cardio/abs/calves
Day 3: Chest/biceps/forearms
Chest
Decline barbell presses, 2 warm up sets, 1 working set to 12, 1 working set 5 to failure.
Incline dumbell presses: 1 warm up set, 2 sets to failure.
Flat bench flies: 1 warm up set, 2 sets to failure.
Cable flies; 1 warm up set, 2 sets to failure.
Flat dumbel presses: 2 sets to failure.
Biceps:
Cheat curls: 2 warm up sets, 2 sets to failure.
Seated barbel curls: 2 sets to failure.
Incline dumbell curls: 2 sets to failure.
Machine sideways concentrations: 2 sets to failure
Forearms:
Standing barbell curls: 3 sets to failure.
Reverse curls: 3 sets to failure.
rope twist: 2 sets all the way up and down.
Day 4: cardio/abs/calves
Cardio: 40 minutes 160bpm+
Abs: weighted bend crunches: 5 sets; hanging leg raises 90 degrees and higher: 5 sets.
Calves: Leg press: 2 warm up sets, 1 set to failure.
Box raises: 1 warm up, 2 sets to failure.
Donkey calf raises: 1 warm up, 2 sets to failure.
Recap: One day rest after each day of heavy weights, making it a four day split with cardio. Pans out to hitting each body part 3 times in each two week period. AT high intensity, the rest is paramount to recovery.
Day 1: Legs/back/triceps/shoulders.
10 minute warm up.
Legs:
Warm up squats, 2 sets of 15.
1rst working set, 10 reps.
2nd working set, 8 to failure.
Lunges: 10 lengths on each leg, two sets. (no more than 185lbs).
Superset bent-overs/leg press, two warm up sets, one working set to failure on BOTH.
Ham curls, 2 sets to failure.
Back:
Pull-ups, 2 sets unweighted, 1 set weighted (45lbs) to failure.
Close grip pull downs, 2 warm up sets, 1 working set to failure.
Bent-over rows: 2 sets to failure.
Wide grip Sitting rows: 2 sets to failure.
Reverse flies, 2 warm ups, 1 set to failure.
(optional) cable pulls, 2 sets to failure.
Triceps:
Skull crushes: 2 warm up sets, 1 working set to failure.
Ropes: 2 sets to failure.
Cable pull outs: 2 sets to failure.
One armed cables: 1 set 12 to failure.
Shoulders:
Reverse dumbell flies (rear delts): 2 sets to failure.
Deltoid flies: 3 sets to failure.
Cable flies: 2 sets to failure and 1 set of negatives.
DAY 2: Cardio/abs/calves
Day 3: Chest/biceps/forearms
Chest
Decline barbell presses, 2 warm up sets, 1 working set to 12, 1 working set 5 to failure.
Incline dumbell presses: 1 warm up set, 2 sets to failure.
Flat bench flies: 1 warm up set, 2 sets to failure.
Cable flies; 1 warm up set, 2 sets to failure.
Flat dumbel presses: 2 sets to failure.
Biceps:
Cheat curls: 2 warm up sets, 2 sets to failure.
Seated barbel curls: 2 sets to failure.
Incline dumbell curls: 2 sets to failure.
Machine sideways concentrations: 2 sets to failure
Forearms:
Standing barbell curls: 3 sets to failure.
Reverse curls: 3 sets to failure.
rope twist: 2 sets all the way up and down.
Day 4: cardio/abs/calves
Cardio: 40 minutes 160bpm+
Abs: weighted bend crunches: 5 sets; hanging leg raises 90 degrees and higher: 5 sets.
Calves: Leg press: 2 warm up sets, 1 set to failure.
Box raises: 1 warm up, 2 sets to failure.
Donkey calf raises: 1 warm up, 2 sets to failure.
Recap: One day rest after each day of heavy weights, making it a four day split with cardio. Pans out to hitting each body part 3 times in each two week period. AT high intensity, the rest is paramount to recovery.
My Nutrition Program View My Full Nutrition Program
Bigtoph has not added any program information.
My Supplement Program View My Full Supplement Program
Bigtoph has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I have a vision of what I want to look like some day, and I think of that every time I look into a mirror. I also watch Arnold movies and Rocky.
Visitor Comments
ZJC421
I do weight training as well as cardio 5 days a week. Typically, I do about an hour of cardio and an hour of resistance training Monday through Friday. I am also really focused on my nutrition. Thanks for the comment!
Mar 25, 2012 6:29pm
Noise95
Thank you very much man.
After entering the world of bodybuilding I realised that lift, well, anybody can do it (just start at a comfortable weight and then go up). Diet is the hardest part.
:)
Mar 25, 2012 1:29pm
Bigtoph measured his arms at 20 in., no change in 201 days.