Progress & Goals
169.8 Lbs.
LEAN BODY MASS
6.2 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday: Whatever they have me do for the study
Tuesday: Chest, tri's, abs, cardio
Incline Bench (8, 6, 5, 20)
Flat Bench (8, 6, 5, 15-20)
Dips (3x12, failure)
Cable Crossover (15, 12, 10, 20)
Rope Triceps Pressdowns (3x8, 20)
Cable Crunches (2x30, 1x18)
Reverse Crunches (3xfailure)
Cardio (whatever i feel like doing, usually light)
Wendsday a.m.: Army PT
Wendsday p.m.: Back, bi's
Power Cleans (3x8, 5)
Wide Grip Pull-ups (However many sets it takes to
reach 50)
Cable/Compound Rows (8, 6, 5, 15-20)
Bent Over Rows (8, 6, 5, 20)
E-Z Bar Curls (2x12, 2x8)
Thursday: Legs
Romanian Deadlifts (8, 6, 6, 4)
Leg Press; varied foot positions (8, 6, 6, 4)
Leg Curls (15, 12, 10, 20)
Leg Extensions (15, 12, 12, 10, 20) [Extra set]
Standing Calf Raises (2x12, 10, 25)
Seated Calf Raises (2x12, 10, 25)
Friday a.m.: Army PT
Friday p.m.: Shoulders, traps, abs
Dumbell Military Presses (8, 6, 4, 20)
Tri-set raises (triple super-set side, bent side,
and front raises) (3x10)
Arnold Presses (3x8, 15-20)
Front Shrugs (10, 6)
Back Shrugs (10, 6)
Abs (repeat Tuesday)
Saturday: Bi's, tri's, abs, HIIT
Incline dumbell curls (8, 6, 5, 20)
Overhead Triceps Press (8, 6, 5, 20)
Concentration Curls (8, 6, 5, 20)
Close-grip Bench (8, 6, 5, 20)
Hammer Curls (8, 6, 5, 20)
Kick Backs (8, 6, 5, 20)
Ab Ripper (my bodyweight ab routine)
15 min. HIIT
For a complete customized schedule for you, e-mail me at:
kevin.richards@uconn.edu
Website: www.webstarts.com/nononsensefitness
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program
Cdt_Richards updated his weight from 177.5 Lbs. to 176 Lbs., a 1.5 Lb. loss in 12 days.
Oct 6, 2012 | Like


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Cdt_Richards is now friends with toughman17.