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real name
age
36
gender
Male
location
Bruceton Mills, WV, US
gym
Home Gym
occupation
Engineer
Overall Goal
///
Transform My Body
Working out consistently to improve my quality of life, life expentancy and maintain the strength I have developed over years of training.
Progress & Goals
BEFORE
Jan 31, 2012
CURRENT
Apr 16, 2012
208.2 Lbs.
LEAN BODY MASS
52 Lbs.
BODY FAT
CURRENT WEIGHT
260.2
Lbs.
Apr 16, 2012
CURRENT BODY FAT
20
%
Apr 16, 2012
PROGRESS HISTORY
Lbs.
2007-01-27,2007-01-30,2007-01-31,2007-02-05,2007-02-12,2007-02-19,2007-03-01,2007-03-07,2007-03-21,2007-04-01,2007-04-25,2007-07-23,2007-11-14,2007-11-28,2011-10-11,2011-12-31,2012-01-14,2012-01-22,2012-02-16,2012-02-19,2012-03-24,2012-03-30,2012-04-07,2012-04-12,2012-04-15,2012-04-16
275,279.6,275.2,279.4,278.4,275.4,274.2,272,274,271,277.6,267,261.8,260.2,299,300,283.7,280.2,275,274,270.4,268.4,264.6,262.4,260.2,260.2
Jun 26, 2012
250 Lbs.
%
2011-10-11,2012-04-12,2012-04-16
40,20,20
Jun 26, 2012
10 %
Lbs.
2007-01-27,2007-01-30,2007-01-31,2007-02-05,2007-02-12,2007-02-19,2007-03-01,2007-03-07,2007-03-21,2007-04-01,2007-04-25,2007-07-23,2007-11-14,2007-11-28,2011-10-11,2011-12-31,2012-01-14,2012-01-22,2012-02-16,2012-02-19,2012-03-24,2012-03-30,2012-04-07,2012-04-12,2012-04-15,2012-04-16
165,167.8,165.1,167.6,167,165.2,164.5,163.2,164.4,162.6,166.6,160.2,157.1,156.1,179.4,180,170.2,168.1,165,164.4,162.2,161,158.8,209.9,208.2,208.2
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
I made up this entire workout program myself, it is what I feel comfortable with so I have stuck to it. I don't work out on set days of the week but I do stick to the order. Here is the Split.
Day 1: Arms & Shoulders
Day 2: Legs
Day 3: Off
Day 4: Chest & Abs
Day 5: Back & Calves
Day 6: Off
Day 7: Off
----------------------------------------------------
Day 1: Arms & Shoulders
Standing Military Press
145x10
155x10
165x10
175x4-6
Standing Close Grip Rows
115x10
135x10
145x8
155x4-6
Lateral Raise Machine
85x10
100x10
115x10
130x10
Shoulder Press Machine
150x10
160x10
170x10
180x10
Barbell Curl
95x10
105x10
115x10
125x4-6
Reverse Grip Barbell Curl
75x10
85x8
95x6
105x4
Preacher Curls Machine
70x10
80x10
90x10
100x10
Concentration Curls
40x10
45x10
50x8
55x6
Close Grip Bench Press
185x10
205x10
225x6-8
245x4-6
Tricep Machine
120x10
130x10
140x10
150x4-8
Two Handed Straight Bar Tricep Extensions
150x10
160x10
170x10
180x6-10
One Handed Reverse Grip Tricep Extensions
40x10
45x10
50x10
55x10
---------------------------------------------------------
Day 2: Legs
Squats (135 for 1 or 2 reps for warm up)
245x10
275x10
295x8
315x4-6
335x2-4
Leg Press (I am assuming the sled weighs 45 lbs)
715x10
805x10
895x8-10
985x6-8
Leg Extensions (The machine only goes to 200lbs so after first set I switch to a unilateral style.)
200x10
120x10
130x10
140x10
Lying Down Leg Curls (Again the machine only to 150 lbs so it is to unilateral style after the first set.)
150x10
90x10
100x10
110x8
Seated Leg Curls
220x10
235x10
250x10
265x8
One Leg Calf Presses on Leg Press Machine
265 for 4 set of 10 reps
Seated Calf Raises
135x10
145x10
155x10
165x10
------------------------------------------------------
Day 3: OFF
------------------------------------------------------
Day 4: Chest & Abs
Bench Press
135x1-2 for warmup
245x10
275x10
295x8
315x4-6
335x2-4
Incline Bench Press
165x10
185x8
205x6
225x4
Decline Bench Press
205x10
225x10
245x8
275x6
DB Bench Press (each hand)
85x10
90x10
95x8
100x6
Cable Flies (each hand)
50x10
60x10
70x8
80x6
Pec Deck
115x10
130x10
145x10
160x10
Sit up on 45 degree decline
4 sets to failure aprox. 25,20,15,10
Leg Raises
4 sets to failure
--------------------------------------------------------
Day 5: Back & Calves
Dead Lift
225x1-2 warm up
315x10
335x8
365x6
385x4
405x2
Bent Over Barbell Row
185x10
205x8
225x6
245x4-6
Seated Cable Rows
190x10
205x10
220x8
235x6-8
Close Grip Lat Pull
145x10
160x10
175x10
190x10
Wide Lat Pull
145x10
160x10
175x10
190x10
Reverse Pec Deck
70x10
85x10
100x10
115x10
Same Calf workout as on leg day.
-------------------------------------------------------
Day 6: Off
-------------------------------------------------------
Day 7: Off
Then I start the process all over again.
Day 1: Arms & Shoulders
Day 2: Legs
Day 3: Off
Day 4: Chest & Abs
Day 5: Back & Calves
Day 6: Off
Day 7: Off
----------------------------------------------------
Day 1: Arms & Shoulders
Standing Military Press
145x10
155x10
165x10
175x4-6
Standing Close Grip Rows
115x10
135x10
145x8
155x4-6
Lateral Raise Machine
85x10
100x10
115x10
130x10
Shoulder Press Machine
150x10
160x10
170x10
180x10
Barbell Curl
95x10
105x10
115x10
125x4-6
Reverse Grip Barbell Curl
75x10
85x8
95x6
105x4
Preacher Curls Machine
70x10
80x10
90x10
100x10
Concentration Curls
40x10
45x10
50x8
55x6
Close Grip Bench Press
185x10
205x10
225x6-8
245x4-6
Tricep Machine
120x10
130x10
140x10
150x4-8
Two Handed Straight Bar Tricep Extensions
150x10
160x10
170x10
180x6-10
One Handed Reverse Grip Tricep Extensions
40x10
45x10
50x10
55x10
---------------------------------------------------------
Day 2: Legs
Squats (135 for 1 or 2 reps for warm up)
245x10
275x10
295x8
315x4-6
335x2-4
Leg Press (I am assuming the sled weighs 45 lbs)
715x10
805x10
895x8-10
985x6-8
Leg Extensions (The machine only goes to 200lbs so after first set I switch to a unilateral style.)
200x10
120x10
130x10
140x10
Lying Down Leg Curls (Again the machine only to 150 lbs so it is to unilateral style after the first set.)
150x10
90x10
100x10
110x8
Seated Leg Curls
220x10
235x10
250x10
265x8
One Leg Calf Presses on Leg Press Machine
265 for 4 set of 10 reps
Seated Calf Raises
135x10
145x10
155x10
165x10
------------------------------------------------------
Day 3: OFF
------------------------------------------------------
Day 4: Chest & Abs
Bench Press
135x1-2 for warmup
245x10
275x10
295x8
315x4-6
335x2-4
Incline Bench Press
165x10
185x8
205x6
225x4
Decline Bench Press
205x10
225x10
245x8
275x6
DB Bench Press (each hand)
85x10
90x10
95x8
100x6
Cable Flies (each hand)
50x10
60x10
70x8
80x6
Pec Deck
115x10
130x10
145x10
160x10
Sit up on 45 degree decline
4 sets to failure aprox. 25,20,15,10
Leg Raises
4 sets to failure
--------------------------------------------------------
Day 5: Back & Calves
Dead Lift
225x1-2 warm up
315x10
335x8
365x6
385x4
405x2
Bent Over Barbell Row
185x10
205x8
225x6
245x4-6
Seated Cable Rows
190x10
205x10
220x8
235x6-8
Close Grip Lat Pull
145x10
160x10
175x10
190x10
Wide Lat Pull
145x10
160x10
175x10
190x10
Reverse Pec Deck
70x10
85x10
100x10
115x10
Same Calf workout as on leg day.
-------------------------------------------------------
Day 6: Off
-------------------------------------------------------
Day 7: Off
Then I start the process all over again.
My Nutrition Philosophy View My Full Nutrition Philosophy
DiggyD has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
DiggyD has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
I made a routine and stuck to it. I try to stay away from people that will try to influence me to break my routine.
DiggyD created a new BodyBlog entry "Post Twelve Weeks".
Well here it is. I have finished the twelve week challenge. No I am not going to win anything. However, I never really did think I was going to. I am happy with my weight loss, but a little disappointed in the "after" pictures. I guess I was hoping for a more dramatic result. That is why I did not do any pictures during. I just weighed myself once a week. I guess this is not really the end but more of a beginning. I like the changes in the way I feel and am going to keep working. Also... Go to BodyBlog
DiggyD is now friends with itsmebeanz.