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real name
Lawrence P.
age
36
gender
Male
location
Springfield, VA, US
gym
Habitat Re Store
occupation
Overall Goal
///
Lose Fat
I want to drop 55-65lbs over the coarse of a year. So, I can feel better and look better in my clothes.
goal physique
Athlete
Progress & Goals
BEFORE
CURRENT
218.4 Lbs.
LEAN BODY MASS
107.6 Lbs.
BODY FAT
CURRENT WEIGHT
326
Lbs.
Feb 28, 2013
CURRENT BODY FAT
33
%
Feb 12, 2013
PROGRESS HISTORY
Lbs.
2010-11-18,2011-07-13,2011-07-20,2011-07-22,2012-01-14,2012-01-26,2012-02-08,2012-02-11,2012-02-16,2012-02-23,2012-12-11,2013-02-12,2013-02-28
318,330,330,329,325,325,329,339,334,331.8,335,319,326
Feb 11, 2014
250 Lbs.
%
2010-11-18,2011-07-13,2012-01-14,2012-02-08,2012-12-11,2012-12-23,2013-02-12
43,48,48,48,42,36.8,33
Feb 11, 2014
10 %
Lbs.
2010-11-18,2011-07-13,2011-07-20,2011-07-22,2012-01-14,2012-01-26,2012-02-08,2012-02-11,2012-02-16,2012-02-23,2012-12-11,2013-02-12,2013-02-28
181.3,171.6,171.6,171.1,169,169,171.1,176.3,173.7,172.5,211.7,213.7,218.4
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Currently I'm doing two-day splits, all compund exercises. I will not start any isolation exercise until I get a couple more months under my belt. As of right now, my regimen consists of the following:
Monday: OFF
Tuesday:
10 min stretch
Bench Press
Warm up set - 65lbs:12reps:1set
Working set - 155:12:2set
Lat Pulldown - 120:12:3
Chest Press - 135:12:3
Seated Cable Row - 120:15:3
AB Rotation Machine - 90:25:3
Abdominal Machine - 100:25:2
Cardio - 30 to 35 mins
10 min cool down stretch
Wednesday: OFF
Thursday:
10 min stretch
Cardio 30 to 35 mins
Leg Extension - TBD
Seated Leg Curl - TBD
Leg Press - TBD
Back Extension - Body Weight(BW):15:3
10 min cool down stretch
Friday: OFF
I still customizing it though, but for now this is where it is. I welcome all ideas and comments....
Monday: OFF
Tuesday:
10 min stretch
Bench Press
Warm up set - 65lbs:12reps:1set
Working set - 155:12:2set
Lat Pulldown - 120:12:3
Chest Press - 135:12:3
Seated Cable Row - 120:15:3
AB Rotation Machine - 90:25:3
Abdominal Machine - 100:25:2
Cardio - 30 to 35 mins
10 min cool down stretch
Wednesday: OFF
Thursday:
10 min stretch
Cardio 30 to 35 mins
Leg Extension - TBD
Seated Leg Curl - TBD
Leg Press - TBD
Back Extension - Body Weight(BW):15:3
10 min cool down stretch
Friday: OFF
I still customizing it though, but for now this is where it is. I welcome all ideas and comments....
My Nutrition Philosophy View My Full Nutrition Philosophy
Havico has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
Havico has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
Havico has not added any philosophy information.
Havico I am feeling so so today, kind of got blind-sided a little bit due to a freakin' viral infection. Ugh! Gettin' it in today!
Feb 13, 2013 | Like
Havico Back at the gym getting it in. After being blind-sided a couple of times, I know to expect it now!
Feb 12, 2013 | Like
Visitor Comments
Havico is now friends with MrHarris2882.