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Overall Goal
///
Gain Muscle
Progress & Goals
BEFORE
CURRENT
651 Lbs.
LEAN BODY MASS
49 Lbs.
BODY FAT
CURRENT WEIGHT
700
Lbs.
Jan 22, 2013
CURRENT BODY FAT
7
%
Jan 22, 2013
PROGRESS HISTORY
Lbs.
2012-10-17,2012-11-18,2012-12-12,2012-12-27,2013-01-19,2013-01-22
185,191,183,189,185,700
Aug 26, 2015
220 Lbs.
%
2012-10-17,2012-11-18,2012-12-27,2013-01-19,2013-01-22
12,12,13,10,7
Aug 26, 2015
12 %
Lbs.
2012-10-17,2012-11-18,2012-12-12,2012-12-27,2013-01-19,2013-01-22
162.8,168.1,161,164.4,166.5,651
Programs
My Workout Philosophy View My Full Workout Program
DerekEt has not added any program information.
My Nutrition Program View My Full Nutrition Program
DerekEt has not added any program information.
My Supplement Program View My Full Supplement Program
DerekEt has not added any program information.
My Motivation Program View My Full Motivation Program
DerekEt has not added any program information.
Visitor Comments
javier85
Hey Derek. Saw your thread about the 3x/ week frequency routine and loved it. It was exactly what I was looking for. I had it bookmarked and when I checked today it was mo longer available. Guessing it got deleted. But if you would be so kindly to message me the basic template to the routine I would really appreciate it. Thanks in advance.
Dec 30, 2012 10:01pm
Aggrotech
3.what I don't understand,the warmup and working sets.
so,I got into the gym,I do a normal warmup,then,I head to the bench press. my 2RM is 155lbs.
I can 8rep aroud 132lbs.Do I jump to 132 and do 3 working sets with that weight?
Dec 30, 2012 5:03pm
Aggrotech
1.I'll do leg curls instead of snapbacks.Can I add heavy shrugs (3x8-10)?lagging forearms and traps
2.I'll replace standing with seated calf raises, seated are extremely uncomfortable for me, lower back/delts pain. also, I feel like seated CR work my calves better.
Dec 30, 2012 5:03pm
luke80085
Hey, I wouldve pm'd but its not letting me. I was just wondering if you could send me that arnold routine that you modified? I didnt have a chance to copy it down before it was removed. Thanks man
Dec 30, 2012 4:55pm
1ntensityrules
Want to make a Co-Thread so people can come in and ask Questions about a routine, not just post it. For example, they come in and ask, is doing legs after back good? And we answer. I can write up the thread, and since you are pretty knowledgeable, you can answer (i know a thing or two as well). I feel it will be good, and i bet there are a MILLION questions about routines.
What do you think?
(your PM box was full)
Dec 13, 2012 2:25pm
DerekEt updated his body fat from 10% to 7%, a loss of 3% in 3 days.