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Progress & Goals
207 Lbs.
LEAN BODY MASS
102 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.
Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.
These are the seven exercises you will be starting with.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and
repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.
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
GabrielGodbey updated his weight from 311.8 Lbs. to 309 Lbs., a 2.8 Lb. loss in 4 days.
Mar 12, 2013 | LikeGabrielGodbey updated his weight from 312 Lbs. to 311.8 Lbs., a 0.2 Lb. loss in 1 day.
Mar 8, 2013 | LikeGabrielGodbey updated his weight from 315 Lbs. to 312 Lbs., a 3 Lb. loss in 6 days.
Mar 7, 2013 | Like
GabrielGodbey working 2 jobs..dunno if the extra activity will help me lose lbs but ive been lacking insleep and motivation to train
Mar 1, 2013 | LikeGabrielGodbey updated his weight from 311.2 Lbs. to 315 Lbs., a 3.8 Lb. gain in 7 days.
Mar 1, 2013 | LikeGabrielGodbey sick again..this nuts..the most ive been sick in a long time..wacky weather here in NC
Feb 22, 2013 | LikeGabrielGodbey measured his arms at 19 in., a gain of 0.2 in. in 32 days and measured 8 other body parts.
Feb 17, 2013
GabrielGodbey good training last week. plenty of lifts. seeing gains in my arms and shoulders. diet is wacky because of $$$ but Im doing what I can.
Feb 6, 2013 | LikeGabrielGodbey updated his weight from 312.8 Lbs. to 311.2 Lbs., a 1.6 Lb. loss in 11 days.
Feb 6, 2013 | LikeGabrielGodbey joined the North Carolina BodyGroup.
Reason I joined this BodyGroup: i live in NC, and like actually meeting people...not just internet. Members: 127
Visitor Comments
GabrielGodbey quite tired. working almost non-stop. counting calories again and staying active. may hit the weights in morn if i can get to sleep in time.
Mar 12, 2013 | Like