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real name
Harley Grosser
age
gender
Male
location
gym
occupation
Personal Trainer, Online Trainer. My personal training business focuses on weight loss and body sculpting, fitness for moms and sport specific training for young adults.
Overall Goal
///
other
Improve my lean muscle mass, strength and athletic performance
Progress & Goals
BEFORE
CURRENT
162 Lbs.
LEAN BODY MASS
18 Lbs.
BODY FAT
CURRENT WEIGHT
180
Lbs.
Jan 27, 2010
CURRENT BODY FAT
10
%
Jan 27, 2010
PROGRESS HISTORY
Lbs.
2007-08-05,2007-09-04,2008-07-24,2009-01-16,2010-01-27
187,187,174,160,180
%
2007-08-05,2007-09-04,2008-07-24,2010-01-27
10,14,10,10
Lbs.
2007-08-05,2007-09-04,2008-07-24,2009-01-16,2010-01-27
168.3,160.8,156.6,144,162
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
I follow my workouts in a Workout 1, Workout 2 fashion instead of a Monday workout, Wednesday workout.
My current split is:
Workout 1- Back and Calves
Workout 2- Chest and Side Delts
Rest Day
Workout 3- Quads and Biceps
Workout 4- Triceps and Hamstrings
Rest Day
Repeat
My workouts are alternated and changed often but here is a possible workout:
Workout 1
Barbell Rows x 4
T Bar Rows x 3
One Arm Rows x 2
Standing Calf Raises x 5
Workout 2
Bench Press x 3
Inc. Bench Press x 3
Dumbbell Decline x 2
Side Laterals or Upright Rows x 4-5
Workout 3
Deep Squats x 4-5
Hammer Curls x 6
Behind the Back wrist curls x 3-4
Workout 4
Overhead Triceps Presses x 3
Kickbacks x 3
Stiff Leg Deadlifts x 3
Leg Curls x 3
This is a great workout for mass. The reps are from 5-8 on most. I was following much more complex programs before and I have used ALOT of different programs but I love this one as it is kind of a combination of all the things that work for me.
As for cardio I don't have a planned cardio routine in the off season. Just kicking a footy or something like that every so often keeps me fit. My diet keeps me lean.
My current split is:
Workout 1- Back and Calves
Workout 2- Chest and Side Delts
Rest Day
Workout 3- Quads and Biceps
Workout 4- Triceps and Hamstrings
Rest Day
Repeat
My workouts are alternated and changed often but here is a possible workout:
Workout 1
Barbell Rows x 4
T Bar Rows x 3
One Arm Rows x 2
Standing Calf Raises x 5
Workout 2
Bench Press x 3
Inc. Bench Press x 3
Dumbbell Decline x 2
Side Laterals or Upright Rows x 4-5
Workout 3
Deep Squats x 4-5
Hammer Curls x 6
Behind the Back wrist curls x 3-4
Workout 4
Overhead Triceps Presses x 3
Kickbacks x 3
Stiff Leg Deadlifts x 3
Leg Curls x 3
This is a great workout for mass. The reps are from 5-8 on most. I was following much more complex programs before and I have used ALOT of different programs but I love this one as it is kind of a combination of all the things that work for me.
As for cardio I don't have a planned cardio routine in the off season. Just kicking a footy or something like that every so often keeps me fit. My diet keeps me lean.
My Nutrition Program View My Full Nutrition Program
HarleyG_123 has not added any program information.
My Supplement Program View My Full Supplement Program
HarleyG_123 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I have a goal that I want to achieve, whenever I think of it I am motivated.
Visitor Comments
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Oct 10, 2010 3:10am
andreb
Profile pic showing very good work on delts, horseshoe shape triceps, solid biceps and forearms and a thick chest/pecs on the way. Andre
Sep 11, 2007 6:53pm