Discounts & Deals - Sign Up!
real name
Desiree
age
gender
Female
location
gym
Gold's Gym @ University Marketplace
occupation
Full Time Student
Overall Goal
///
Compete
To live healthy, Look sexy, and be proud of myself...I wanna make this all easily attainable. This is a lifestyle.
goal physique
Fit Woman
Progress & Goals
BEFORE
Apr 12, 2013
CURRENT
May 17, 2013
93.6 Lbs.
LEAN BODY MASS
31.2 Lbs.
BODY FAT
CURRENT WEIGHT
124.8
Lbs.
May 18, 2013
CURRENT BODY FAT
25
%
Apr 10, 2013
PROGRESS HISTORY
Lbs.
2011-05-24,2011-05-25,2011-05-28,2011-05-30,2011-05-31,2011-06-01,2011-06-02,2011-06-08,2011-06-10,2011-06-15,2011-06-17,2011-06-18,2011-06-27,2011-08-09,2011-08-24,2012-01-03,2012-01-09,2012-02-19,2012-11-04,2012-11-12,2012-11-19,2012-11-26,2013-02-03,2013-04-10,2013-04-11,2013-04-12,2013-04-13,2013-04-26,2013-05-13,2013-05-14,2013-05-16,2013-05-17,2013-05-18
121.6,119.2,120.6,122.2,120.6,119.6,118,117.6,117.4,119.2,118.4,119.2,118.8,126,125.2,133,131,127,133,131.8,129.2,126.8,128.8,128.8,132,130,129.2,130,127.6,126.2,125.8,125,124.8
Dec 24, 2013
120.5 Lbs.
%
2012-11-04,2013-02-03,2013-04-10
25,25,25
Dec 24, 2013
16 %
Lbs.
2011-05-24,2011-05-25,2011-05-28,2011-05-30,2011-05-31,2011-06-01,2011-06-02,2011-06-08,2011-06-10,2011-06-15,2011-06-17,2011-06-18,2011-06-27,2011-08-09,2011-08-24,2012-01-03,2012-01-09,2012-02-19,2012-11-04,2012-11-12,2012-11-19,2012-11-26,2013-02-03,2013-04-10,2013-04-11,2013-04-12,2013-04-13,2013-04-26,2013-05-13,2013-05-14,2013-05-16,2013-05-17,2013-05-18
91.2,89.4,90.4,91.6,90.4,89.7,88.5,88.2,88.1,89.4,88.8,89.4,89.1,94.5,93.9,99.8,98.2,95.2,99.8,98.9,96.9,95.1,96.6,96.6,99,97.5,96.9,97.5,95.7,94.6,94.4,93.8,93.6
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
I use this routine compliments to Jamie Eason (Ive made a few of my own tweaks so it's more personalized), I located it online, it works well for me!
MON: Back:
Pull-ups 5 X 5 (slow and controlled)
Single Arm Dumbbell Rows 3 X 10
T-bar Row 3 X 10
Seated Rows Close-Grip 3 X 10
Lat Pull-downs 3 X 10
CARDIO: warm-up at 3.5 MPH for 3 - 5 minutes, 20 minutes of sprints at level 9, 30 seconds on and 30 seconds of rest
TUES: Shoulders:
Seated Dumbbell Press 3 X 10
Side Lateral Dumbbell Raises 3 X 10, last set is a drop set (ex. 15 lbs. for 10 reps, 12 lbs. for 10 reps, and 10 lbs. for 10 reps)
Seated Rear Delt Flyes on Machine 3 X 10, superset with front barbell raises 3 X 10
Dropset of Lateral Raises with Cables 3 X 10
CARDIO: 40 minutes on stepmill at level 8
WED: Legs: (Quads & Calves)
Seated Leg Extensions 1 X 20 (light), 3 X 10, last set a drop set
Smith Machine Squats (narrow stance) 3 X 15, or last set to failure
Leg Press (feet in center of platform) 3 X 15, or last set to failure
Walking Dumbbell Lunges, superset with adducter machine 3 X 20, progressively increase weight
Standing Calf Raises 3 X 20
Seated Calf Raises 3 X 15 (pause at the top)
CARDIO: 1 mile run
THRS: CARDIO of Choice for 40 - 60 minutes
FRI: Arms, Chest & Abs:
Seated Incline Dumbell Press 2 X 10, followed immediately by alternating dumbbell curls 2 X 10, and finally incline dumbbell flyes 2 X 10 (all performed in succession)
*immediately begin jumping rope while partner performs the same routine (about 2 minutes) and then repeat the above exchanging alternating dumbbell curls with skull crushers or dips 2 X 10 (so 4 sets in all)
Cable Flyes 2 X 10, followed immediately by cable bicep curls using straight bar 2 X 10
*immediately begin mountain climbers while partner peforms same routine (about 50 mountain climbers) and then repeat the above exchanging cable curls with cable tricep pushdowns 2 X 10 (so 4 sets in all)
Roman Chair Leg Raises 3 X 10
Alternating Bicycle Crunches 3 X 25
SAT: Legs: (Hams, Glutes & Calves)
Seated Leg Curls 1 X 20 (light), 3 x 10, last set a drop set
Smith Machine Squats (wide leg stance) 3 X 15, or last set to failure
Leg Press 3 X 15, or last set to failure
Stiff-legged Deadlift 3 X 15, or last set to failure
Lying Leg Curl 3 X 10, last set to failure
Seated Calf Raises 3 X 10 with pauses at the top, superset with calf presses on the leg press machine 3 X 20
CARDIO: 1 mile run
SUN: REST
MON: Back:
Pull-ups 5 X 5 (slow and controlled)
Single Arm Dumbbell Rows 3 X 10
T-bar Row 3 X 10
Seated Rows Close-Grip 3 X 10
Lat Pull-downs 3 X 10
CARDIO: warm-up at 3.5 MPH for 3 - 5 minutes, 20 minutes of sprints at level 9, 30 seconds on and 30 seconds of rest
TUES: Shoulders:
Seated Dumbbell Press 3 X 10
Side Lateral Dumbbell Raises 3 X 10, last set is a drop set (ex. 15 lbs. for 10 reps, 12 lbs. for 10 reps, and 10 lbs. for 10 reps)
Seated Rear Delt Flyes on Machine 3 X 10, superset with front barbell raises 3 X 10
Dropset of Lateral Raises with Cables 3 X 10
CARDIO: 40 minutes on stepmill at level 8
WED: Legs: (Quads & Calves)
Seated Leg Extensions 1 X 20 (light), 3 X 10, last set a drop set
Smith Machine Squats (narrow stance) 3 X 15, or last set to failure
Leg Press (feet in center of platform) 3 X 15, or last set to failure
Walking Dumbbell Lunges, superset with adducter machine 3 X 20, progressively increase weight
Standing Calf Raises 3 X 20
Seated Calf Raises 3 X 15 (pause at the top)
CARDIO: 1 mile run
THRS: CARDIO of Choice for 40 - 60 minutes
FRI: Arms, Chest & Abs:
Seated Incline Dumbell Press 2 X 10, followed immediately by alternating dumbbell curls 2 X 10, and finally incline dumbbell flyes 2 X 10 (all performed in succession)
*immediately begin jumping rope while partner performs the same routine (about 2 minutes) and then repeat the above exchanging alternating dumbbell curls with skull crushers or dips 2 X 10 (so 4 sets in all)
Cable Flyes 2 X 10, followed immediately by cable bicep curls using straight bar 2 X 10
*immediately begin mountain climbers while partner peforms same routine (about 50 mountain climbers) and then repeat the above exchanging cable curls with cable tricep pushdowns 2 X 10 (so 4 sets in all)
Roman Chair Leg Raises 3 X 10
Alternating Bicycle Crunches 3 X 25
SAT: Legs: (Hams, Glutes & Calves)
Seated Leg Curls 1 X 20 (light), 3 x 10, last set a drop set
Smith Machine Squats (wide leg stance) 3 X 15, or last set to failure
Leg Press 3 X 15, or last set to failure
Stiff-legged Deadlift 3 X 15, or last set to failure
Lying Leg Curl 3 X 10, last set to failure
Seated Calf Raises 3 X 10 with pauses at the top, superset with calf presses on the leg press machine 3 X 20
CARDIO: 1 mile run
SUN: REST
My Nutrition Program View My Full Nutrition Program
DesireeAlexis has not added any program information.
My Supplement Program View My Full Supplement Program
DesireeAlexis has not added any program information.
My Motivation Program View My Full Motivation Program
DesireeAlexis has not added any program information.
DesireeAlexis updated her weight from 125.8 Lbs. to 124.8 Lbs., a 1 Lb. loss in 2 days.
10 hours ago | LikeDesireeAlexis measured her arms at 10.5 in., a loss of 0.5 in. in 171 days and measured 8 other body parts.
May 16, 2013DesireeAlexis updated her weight from 126.2 Lbs. to 125.8 Lbs., a 0.4 Lb. loss in 2 days.
May 16, 2013 | LikeDesireeAlexis DIET! not as in "dieting" but I'm conscious of my diet and the food I'm putting in my mouth. It shows on the scale. Thanks healthy food!
May 14, 2013 | LikeDesireeAlexis updated her weight from 127.6 Lbs. to 126.2 Lbs., a 1.4 Lb. loss in 1 day.
May 14, 2013 | Like
panthony77 likes this.
DesireeAlexis updated her weight from 130 Lbs. to 127.6 Lbs., a 2.4 Lb. loss in 17 days.
May 13, 2013 | LikeDesireeAlexis doing a RenewLife liver cleanse for 30 days. Wanna kick the 10 pounds that have stuck for almost 2 years. Looking to clean up my diet. help?
Apr 30, 2013 | Like
DesireeAlexis I lost a few pounds and gained it back, gotta get this diet in check, moving has shook up my routine, not gonna use it as an excuse anymore
Apr 26, 2013 | Like
MikeRippedRun and arianxpt like this.
DesireeAlexis updated her weight from 129.2 Lbs. to 130 Lbs., a 0.8 Lb. gain in 13 days.
Apr 26, 2013 | Like
Visitor Comments
m.keetonma
total revamp required once on a while-(translation: if you had an "oh sh@*" moment, make it count)
Nov 12, 2012 11:33pm
guest
awesome progress love the last pic
Dec 28, 2011 10:50pm
dayyyummm
Thanks. Good luck. If you got any trade secrets let me know. Plateauing like crazy. ttyl.
Dec 26, 2011 6:41pm
esco5288
That is pretty awesome. At leat you are geting the work done hun and just lifting will help bulk you up to so you will add some more muscle that's all. You look great so keep up the awesome job you are doing as is and don't let the stress get to you. If you need to chat about anything just hit me up.
Nov 5, 2011 1:12am
esco5288
Looking good Des. How is school treating you these days. Have you been able to get in some quality workouts with class going on?
Nov 1, 2011 3:43am
DesireeAlexis added a new photo to her progress photos.