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Overall Goal
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Lose Fat
My goal is to drop 6% Bodyfat by November 2010
Progress & Goals
BEFORE
CURRENT
184.9 Lbs.
LEAN BODY MASS
30.1 Lbs.
BODY FAT
CURRENT WEIGHT
215
Lbs.
Apr 7, 2011
CURRENT BODY FAT
14
%
Apr 7, 2011
PROGRESS HISTORY
Lbs.
2006-10-18,2007-01-04,2007-01-22,2007-02-08,2007-02-27,2007-03-08,2007-03-26,2007-05-18,2008-06-28,2009-02-16,2010-01-21,2010-03-10,2010-04-15,2010-04-28,2010-05-02,2010-05-08,2010-05-21,2010-05-28,2010-06-19,2011-02-21,2011-04-07
225,250,245,235,230,228,226,220,240,250,244,235,230,226,225,223,221,219,216,228,215
Jul 10, 2010
210 Lbs.
%
2006-10-18,2007-02-08,2007-02-27,2007-03-08,2007-03-26,2008-06-28,2009-02-16,2010-01-21,2010-03-10,2010-04-15,2010-04-28,2010-05-02,2011-02-21,2011-04-07
15,16,15,15,14.1,16,16.6,15.1,12.4,12.3,13,13,14.6,14
Jul 10, 2010
9 %
Lbs.
2006-10-18,2007-01-04,2007-01-22,2007-02-08,2007-02-27,2007-03-08,2007-03-26,2007-05-18,2008-06-28,2009-02-16,2010-01-21,2010-03-10,2010-04-15,2010-04-28,2010-05-02,2010-05-08,2010-05-21,2010-05-28,2010-06-19,2011-02-21,2011-04-07
191.2,212.5,208.2,197.4,195.5,193.8,194,188.9,201.6,208.5,207.2,205.9,201.7,196.6,195.8,194,192.3,190.5,187.9,194.7,184.9
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Back/Chest/Cardio
Deadlift
Bent Over Row Flat Bench
Pullup/Pulldown Incline Bench
Seated Row Dips
Cardio – 30/40mins
Cardio
30/40mins LISS or 20mins of HIIT followed by 20mins LISS
Bis/Tris/Forearms/Cardio
BB Curl CG Bench
DB Curl Skull Crushers
Cable Curl Tricep Pressdowns
BB Forearm Curl
DB Forearm Curl
Cardio – 30/40mins
Cardio
30/40mins LISS or 20mins of HIIT followed by 20mins LISS
Legs/Cardio
Squats Stiff-Legged Deads
Leg Press Lying Leg Curls
Leg Extensions Seated Leg Curl
Seated Calf Raises
Standing Calf Raises
Cardio – 30/40mins
Shoulders/Abs/Cardio
Cleans BB Shrug
DB Side Laterals DB Shrug
Rear Delts Prone Shrugs
Decline Crunches Back Extensions
Leg Raises Side Crunches
Cardio – 30/40mins
Deadlift
Bent Over Row Flat Bench
Pullup/Pulldown Incline Bench
Seated Row Dips
Cardio – 30/40mins
Cardio
30/40mins LISS or 20mins of HIIT followed by 20mins LISS
Bis/Tris/Forearms/Cardio
BB Curl CG Bench
DB Curl Skull Crushers
Cable Curl Tricep Pressdowns
BB Forearm Curl
DB Forearm Curl
Cardio – 30/40mins
Cardio
30/40mins LISS or 20mins of HIIT followed by 20mins LISS
Legs/Cardio
Squats Stiff-Legged Deads
Leg Press Lying Leg Curls
Leg Extensions Seated Leg Curl
Seated Calf Raises
Standing Calf Raises
Cardio – 30/40mins
Shoulders/Abs/Cardio
Cleans BB Shrug
DB Side Laterals DB Shrug
Rear Delts Prone Shrugs
Decline Crunches Back Extensions
Leg Raises Side Crunches
Cardio – 30/40mins
My Nutrition Program View My Full Nutrition Program
Jesin has not added any program information.
My Supplement Program View My Full Supplement Program
Jesin has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I look in the mirror. Im still not where I want to be.
Visitor Comments
Leave a Comment
cramos1279
Thanks for making me an inspiration. It truly means a lot to me as one of my personal goals. You have made my goal more realistic. Anything you need brother that I can help with please let me know. I hope you reach all your goals and will be keep track of you to see your progress.
Jun 19, 2010 9:41am
cramos1279
Thanks brother and you are on your way. If I inspire you with my transformation then it would be an honor to be added as one of your inspirations on your list. Keep up the good work and never back down.
Jun 19, 2010 9:37am
cramos1279
I see the weight change. Keep it up brother. Your doing good. I lost 135lbs in a year. Check out my pics. So if I can do it so can you.
Jun 19, 2010 8:02am
guest
Hi :) I came across your comment about 9-site measuring fat percentage and also saw that you live in Kitchener, On.
Since my goal is also to decrease my body fat, not just weight, I would like to get an occasional reading that is pretty reliable just so I make sure I am losing mostly fat not the lean tissue... where can I do that in Kitchener or vicinity?
Wish you a lot of willpower :)
Jun 4, 2010 10:31am
