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Overall Goal
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Gain Muscle
I would like to gain abt 30 - 40 lbs for overall body mass and size.
goal physique
Fitness Model
Progress & Goals
BEFORE
CURRENT
157.5 Lbs.
LEAN BODY MASS
17.5 Lbs.
BODY FAT
CURRENT WEIGHT
175
Lbs.
Mar 17, 2013
CURRENT BODY FAT
10
%
Mar 17, 2013
PROGRESS HISTORY
Lbs.
2007-04-12,2008-01-15,2008-01-29,2008-02-03,2009-03-10,2011-03-17,2012-10-20,2013-03-17
154,165,173,175,172,186,200,175
Nov 02, 2014
210 Lbs.
%
2012-10-20,2012-10-25,2013-03-17
17,15,10
Nov 02, 2014
8 %
Lbs.
2007-04-12,2008-01-15,2008-01-29,2008-02-03,2009-03-10,2011-03-17,2012-10-20,2013-03-17
127.8,136.9,143.6,145.2,142.8,154.4,170,157.5
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Do between 8-10 reps of each exercise 3 days per week - 1on-1off-1on-1off-1on-2off, Hit each excercise heavy increase weight weekly:-
Note: Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
Note: Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
My Nutrition Program View My Full Nutrition Program
DTBABY has not added any program information.
My Supplement Program View My Full Supplement Program
DTBABY has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Seeing peoples before and after pictures...Thats what keeps me motivated.
Visitor Comments
detour
Thanks for the add, great to see another brit on here! Good luck in your goals ;)
Jan 22, 2008 7:48am
DTBABY updated his body fat from 15% to 10%, a loss of 5% in 143 days.