Progress & Goals
176.7 Lbs.
LEAN BODY MASS
13.3 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Day 1: Hanging Leg Raises, Oblique Torso Twists on Cable Crossover Machine, 20 mins cardio in the morning on an EMPTY stomach. I perform 40 more minutes of cardio at some point, whether it be two more 20 minute sessions, or one more 40 minute session, for a total of 60 mins cardio.
Circuit training: 15lb dumbell - Bicep curls, Front Shoulder Raise, Side Shoulder Raise, Tricep Kickbacks, 1 arm dumbell Rows, all 15 reps, back to back. Then I rest, and repeat. I do this for 3 to 5 sets, to get my heart rate up, and then I follow it with 4 sets of pushups superset with crunches.
Day 2: Hanging Leg Raises, Oblique Torso Twists on Cable Crossover Machine, 20 mins cardio in the morning on an EMPTY stomach. I perform 40 more minutes of cardio at some point, whether it be two more 20 minute sessions, or one more 40 minute session, for a total of 60 mins cardio.
Lagging Bodypart heavy training: I go all out for whatever my lagging bodypart might be.
Day 3: Hanging Leg Raises, Oblique Torso Twists on Cable Crossover Machine, 20 mins cardio in the morning on an EMPTY stomach. I perform 40 more minutes of cardio at some point, whether it be two more 20 minute sessions, or one more 40 minute session, for a total of 60 mins cardio.
NO WEIGHTS TODAY
Day 4: Hanging Leg Raises, Oblique Torso Twists on Cable Crossover Machine, 20 mins cardio in the morning on an EMPTY stomach. I perform 40 more minutes of cardio at some point, whether it be two more 20 minute sessions, or one more 40 minute session, for a total of 60 mins cardio.
Circuit Training: 15lb dumbell - Bicep curls, Front Shoulder Raise, Side Shoulder Raise, Tricep Kickbacks, 1 arm dumbell Rows, all 15 reps, back to back. Then I rest, and repeat. I do this for 3 to 5 sets, to get my heart rate up, and then I follow it with 4 sets of pushups superset with crunches.
Day 5: Hanging Leg Raises, Oblique Torso Twists on Cable Crossover Machine, 20 mins cardio in the morning on an EMPTY stomach. I perform 40 more minutes of cardio at some point, whether it be two more 20 minute sessions, or one more 40 minute session, for a total of 60 mins cardio.
Lagging Bodypart Blast: (see day 2)
Days 6&7: Since I follow pretty low carbs during the week, on the weekend I cheat on my diet, and relax a little more. If I don't have anything going on, I will still get in the gym and do some cardio and/or abs, but no real weight training unless I have a reason to.
As for legs, all of the cardio keeps them pretty tight, so I focus more on flexibility, and developing my adductors, which are pretty weak. Once in a while I will go all out and perform a very heavy bodybuilders leg day, but after many years of hitting legs extremely hard once a week, I don't really need to do them all that much anymore. Plus I like them a little on the smaller side for mobility.
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



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