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Overall Goal
///
other
Progress & Goals
BEFORE
Mar 20, 2009
CURRENT
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
CURRENT WEIGHT
--
Lbs.
CURRENT BODY FAT
--
%
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Day 1 - Legs
Squats 1x(10,8,6,6,4)
Lunges 1x(12,12,10,10)
Stiff Legged Deadlift 3x10
Individual Leg Curls 1x(12,10,8)
Leg Extensions 4x10
Day 2 - Chest
Bench 1x(10,8,8,6,6)
Incline DB Press 1x(10,8,8,8,6)
Decline 1x(10,8,8,6)
Cable Crossovers 3x10
Dumbbell Flies 2x12
Day 3 - Back
Deadlift 1x(10,8,8,8,6)
DB Rows 1x(10,10,8)
Pulldowns 1x(10,8,8,6)
Shrugs 1x(12,10,10)
Extensions 2x10
Day 4 - Shoulders
Military Press/Standing Overhead Press 1x(10,8,8,8,6)
Shoulder DB Press 1x(10,8,8,8,6)
Side Lateral Raises 1x(8,8,8)
Rear Deltoid Extensions 1x(8,8,8)
Day 5 - Arms
Isolated DB Curls 1x(10,8,8,6)
Straight Bar Curls 1x(8,8,6)
Hammer Curls 1x(8,8,8,6)
Close Grip Bench 1x(10,8,8,8,6)
Weighted Dips 1x(10,8,8,8,6)
Squats 1x(10,8,6,6,4)
Lunges 1x(12,12,10,10)
Stiff Legged Deadlift 3x10
Individual Leg Curls 1x(12,10,8)
Leg Extensions 4x10
Day 2 - Chest
Bench 1x(10,8,8,6,6)
Incline DB Press 1x(10,8,8,8,6)
Decline 1x(10,8,8,6)
Cable Crossovers 3x10
Dumbbell Flies 2x12
Day 3 - Back
Deadlift 1x(10,8,8,8,6)
DB Rows 1x(10,10,8)
Pulldowns 1x(10,8,8,6)
Shrugs 1x(12,10,10)
Extensions 2x10
Day 4 - Shoulders
Military Press/Standing Overhead Press 1x(10,8,8,8,6)
Shoulder DB Press 1x(10,8,8,8,6)
Side Lateral Raises 1x(8,8,8)
Rear Deltoid Extensions 1x(8,8,8)
Day 5 - Arms
Isolated DB Curls 1x(10,8,8,6)
Straight Bar Curls 1x(8,8,6)
Hammer Curls 1x(8,8,8,6)
Close Grip Bench 1x(10,8,8,8,6)
Weighted Dips 1x(10,8,8,8,6)
My Nutrition Program View My Full Nutrition Program
JoeSchmo has not added any program information.
My Supplement Program View My Full Supplement Program
JoeSchmo has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
A desire to remain healthy
Visitor Comments
Leave a Comment
KenTMaroon
Always enjoy catching up with your posts every few months. Being a Chicago-educated economist and a longtime judge in BB, I appreciate the knowledge, literacy, and precision of your posts. Keep going, please!
Nov 25, 2010 4:29pm
Philip_Hungary
Super upper body. Pecs looking so cool.
How is training going bro?
Jan 3, 2010 5:33pm
jimmers
Superbroad shoulders tapering to small waist...nothing wrong with this AVI.
Jim
Jan 2, 2010 11:55pm
Groundhog2109
hey bro. read up on a couple of your posts/threads and it's inspired me to put in 100% effort into bodybuilding. I always keep the intensity and consistency in the gym, its the nutrition and sleep aspect that have held me back bcuz of my work schedule. I see your weight/pics progress, but how much did your strength (i.e. bench and squat) progress every year? huge props for such dedication at a young age when most kids are fukin lazy.
Dec 23, 2009 9:00am
