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Progress & Goals
149.7 Lbs.
LEAN BODY MASS
32.9 Lbs.
BODY FAT
PROGRESS HISTORY
Philosophy
My Workout Philosophy View My Full Workout Philosophy
Workout Program Based on PHAT with 5/3/1 Components
LOWER BODY POWER DAY
- Squat(3 Sets, 5 3 1 Template)
- Deadlift(3 Sets, 5 3 1 Template)
- Standing Calf Raise(2 Sets, 8-6 Reps)
- Sit Up(2 Sets, 6-4 Reps)
UPPER BODY POWER DAY
- Bench Press(3 Sets, 5 3 1 Template)
- Dip(2 Sets, 6-4 Reps)
- Bent Over Row(3 Sets, 6-4 Reps)
- Pull Up(2 Sets, 6-4 Reps)
- Military Press(3 Sets, 6-4 Reps)
- Curl(2 Sets, 8-6 Reps)
- Lying Triceps Extension(2 Sets, 8-6 Reps)
REST
UPPER BODY PUSH HYPERTROPHY DAY
- Bench Press(3 Sets, 10-8 Reps)
- Dip(4 Sets, 10-8 Reps)
- Incline Bench Press(2 Sets, 14-12 Reps)
- Military Press(4 Sets, 10-8 Reps)
- Lying Triceps Extension(4 Sets, 12-10 Reps)
- Seated Triceps Extension(3 Sets, 14-12 Reps)
LOWER BODY HYPERTROPHY DAY
- Squat(3 Sets, 10-8 Reps)
- Deadlift(3 Sets, 10-8 Reps)
- Front Squat(3 Sets, 12-10 Reps)
- Lunge(2 Sets, 14-12 Reps)
- Good Morning(3 Sets, 12-10 Reps)
- Standing Calf Raise(4 Sets, 12-10 Reps)
- Seated Calf Raise(3 Sets, 14-12 Reps)
- Sit Up(4 Sets, 10-8 Reps)
UPPER BODY PULL HYPERTROPHY DAY
- Bent Over Row(4 Sets, 10-8 Reps)
- Pull Up(4 Sets, 10-8 Reps)
- Shrug(3 Sets, 14-12 Reps)
- Upright Row(4 Sets, 12-10 Reps)
- Curl(4 Sets, 12-10 Reps)
- Spider Curl(3 Sets, 14-12 Reps)
REST
My Nutrition Philosophy View My Full Nutrition Philosophy
Daily Target Energy-Nutrient Breakdown
OFF DAY TARGETS: 2800 kcal(235-450 g Carbohydrates, 160-240 g Proteins, 40-100 g Fats)
ON DAY TARGETS: 3200 kcal(335-550 g Carbohydrates, 160-240 g Proteins, 40-100 g Fats)
My Supplement Philosophy View My Full Supplement Philosophy
Supplements
My Motivation Philosophy View My Full Motivation Philosophy
Jhemre updated his nutrition program.
OFF DAY TARGETS: 2800 kcal(235-450 g Carbohydrates, 160-240 g Proteins, 40-100 g Fats) ON DAY TARGETS: 3200 kcal(335-550 g Carbohydrates, 160-240 g Proteins, 40-100 g Fats)
Jhemre updated his nutrition program.
OFF DAY TARGETS: 2800 kcal(235-450 g Carbohydrates, 160-240 g Proteins, 40-100 g Fats) ON DAY TARGETS: 3200 kcal(335-550 g Carbohydrates, 160-240 g Proteins, 40-100 g Fats)
Jhemre updated his weight from 173.8 Lbs. to 171.6 Lbs., a 2.2 Lb. loss in 31 days.
Nov 1, 2012 | LikeJhemre updated his workout program.
LOWER BODY POWER DAY Squat(3 Sets, 5 3 1 Template) Deadlift(3 Sets, 5 3 1 Template) Standing Calf Raise(2 Sets, 8-6 Reps) Sit Up(2 Sets, 6-4 Reps) UPPER BODY POWER DAY Bench Press(3 Sets, 5 3 1 Template) Dip(2 Sets, 6-4 Reps) Bent Over Row(3 Sets, 6-4 Reps) Pull Up(2 Sets, 6-4 Reps) Military Press(3 Sets, 6-4 Reps) Curl(2 Sets, 8-6 Reps) Lying Triceps Extension(2 Sets, 8-6 Reps) REST UPPER BODY PUSH HYPERTROPHY DAY Bench Press(3 Sets, 10-8 Reps) Dip(4 Sets, 10-8 Reps) Incline Bench Press(2 Sets,...
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Jhemre updated his nutrition program.
OFF DAY TARGETS: 2800 kcal(235-450 g Carbohydrates, 160-240 g Proteins, 40-100 g Fats) ON DAY TARGETS: 3200 kcal(335-550 g Carbohydrates, 160-240 g Proteins, 40-100 g Fats)