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Progress & Goals
181.9 Lbs.
LEAN BODY MASS
32.1 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Currently this is a sample of my training while gaining lean body mass
My split days combine with Brazillian Jiu Jitsu on Mon and Wednsday's
Currently
Insanity Max Cardio/ Intervals TUES/THURS
CROSSFIT/KettleBell (to mix things up)
BACK
super/dropset back workout:
wide grip lat pulldowns: 3x25 warmup.
1)Hi/Low Lat Pulldowns set. Do a heavy set of 3x 6 reps, then immediate dropset of 3x 12 reps, one minute rest
2) palms facing you pulldowns. Same hi low concept as above (4 rounds) ...
3) single armed dumbell row: 3x15 reps each arm, superset assisted chin-ups 3x15 reps
4) seated close grip cable rows: hi low concept again (4 rounds total)
5) strait armed pulldown 4x12 slow reps, keep back tight and flexed, superset lower back hyper extensions 4x20 reps (4 rounds total) 39 sets total
BI'S
1) Concentration curl warmup 4x15 each arm2) Strait bar curls 12/10/8/10/12 last set dropset burnout 25 reps
3) Incline bench dumbbell curl, superset, flip around and do chest on incline bench dumbbell drag curls ... a. 12/12 b. 10/10 c. 10/10 on last set after you hit failure doing them at same time on the drag curls go into alternating til failure
4) Hammer strength preacher curl machine curls dropset a. 15 reps, dropset of 10 (4 rounds)
5) Reverse curls 10 thumb over grip, superset hammer curls 10 (4 rounds) CHEST 1 VERSION 1) 5x20 cable fly active warmup ... 2) incline bench press 10x10 (90 seconds between sets) 3) flat dumbell press 12 reps, superset, flat flies heavyt 10, supererset incline bench smith press til failure (min 25) (5 rounds) 4) TRX or Ring body weight flies til failure, superset feet on bench hands on floor clap pushups til failure, superset pushups on knees til failure (4 rounds) 5) low to hi cable flies 12 reps, superset chest dips til failure (4 rounds) TRY INCORPORATE TRX FOR ABS ALONG WITH SOME INSANITY AND P90X
My Nutrition Program View My Full Nutrition Program
Nutrition alone can make or break some of your goals.
I use my fitness pal to help keep track of foods, water and most workouts that I do. It's free and comes with a barcode scanner that is helpful for tracking nutrients off of labels. I struggle with nutriition, but over the past year have gotten better at it. I eat generally healthy and "clean". My bigggest struggle is trying to get all 5-6 meals in a day.
My Supplement Program View My Full Supplement Program
Supplements
Shoot for a gal of water a day (not including water for protein shakes or anyother shakes)
MORNING
ALLMAX Vitaform/ ANIMAL PAK
PRE-WORKOUT- 30min prior
CELLUCOR C4 EXTEME (Watermelon)
AllMAX HEXAPRO OR GNC AMPLIFIED WHEYBOLIC EXTEME 60
PRECISION HARCORE CREATINE POWDER (creatine monohdrate) when im loading
POST/INTRA
Muscle Pharm Amino 1
POST-WORKOUT
AllMAX HEXAPRO OR GNC AMPLIFIED WHEYBOLIC EXTEME 60
PRECISION HARCORE CREATINE POWDER (creatine monohdrate)
Muscle Pharm Amino 1
CYTOSPORT CYTOCARB2 (at times)
My Motivation Program View My Full Motivation Program
??Motivation??
I look for all sorts of things to motivate me. On my facebook page I am subscribed to alot of fitness and health pages that offer motivational quotes and pictures of incredible physiques that speak nothing but dedication and hard work. Iam also friends with people who are bodybuilders, bikini competitors and trainers to help keep me motivated. See because I want to have that and strive for that..even if I fall short I know I can get back up and do it again! This site alone has helped me become a better lifter and more focused with the just the wealth of healthy minded individuals, plans, supps ect. I often look at fitness magazines from Flex to Muscle&Fitness to even some of the female fitness magazine...yes the female fitness magazines..I couldn't tell you how many times I had read or seen something in one that added tools to my goals. You heard the quote "Abs are made in the kitchen"? Well one of mine is "be open-minded" we constently learn things from all demographics daily you just have to open your mind to them!
IkeD97 not in the best of spirits but feeling better...time to lift hard tonight!
May 17, 2013 | Like
IkeD97 updated his motivation level from 4/10 to 7/10.
IkeD97 Think I'm going to stop taking measurements you can't put them correctly and I don't want to round the numbers as that wont be accurate.
May 9, 2013 | LikeIkeD97 measured his waist at 36.2 in., a gain of 0.2 in. in 34 days and measured 5 other body parts.
May 9, 2013IkeD97 updated his weight from 212 Lbs. to 214 Lbs., a 2 Lb. gain in 21 days.
May 9, 2013 | Like
IkeD97 Hmmmmm shoulder pain residing ...finally
May 1, 2013 | Like
Visitor Comments
IkeD97 is now friends with eur0dancer.