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Thu Dec 13 18:25:43 PST 2007
Fit Status /// View History
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Jun 2007
HOW I STARTED:
I wanted to quit smoking and get into better shape overall - it's helped me do both.
WHY I LOVE IT:
It makes me feel energized, more active...and you can't beat the satisfaction you get when looking at the results in the mirror.
JoeyRock's Progress & Goals
Progress Photos
Lbs.
2002-10-24, 2007-06-01, 2007-07-06, 2007-10-15, 2007-10-16, 2007-10-23, 2007-12-11, 2007-12-31, 2009-02-24
190.0, 220.0, 210.0, 215.0, 215.0, 213.0, 217.0, 215.0, 220.0
TIME UNTIL GOAL:
No Goal
Start:
190 Lbs.
Goal:
No Goal Weight
%
2007-12-14
16.0
TIME UNTIL GOAL:
No Goal
Start:
16%
Goal:
No Body Fat Goal
Lbs.
2007-12-11
182.3
Current LBM:
184.8 Lbs.
Feb 24, 2009
this member has not entered a body fat measurement
Latest Bodystats
Changed weight from 215Lbs. to 220Lbs.
5Lbs. gain in the last 421 days
Feb 24, 2009
this member has not entered a body fat measurement
Latest Bodystats
Changed weight from 215Lbs. to 220Lbs.
5Lbs. gain in the last 421 days
Feb 24, 2009
this member has not entered weight or body fat goal
Latest Bodystats
Changed weight from 215Lbs. to 220Lbs.
5Lbs. gain in the last 421 days
Feb 24, 2009
JoeyRock's Program
My Workout Program View My Full Workout Program
My Workout Program
Mondays- Back & Bi's:
Romanian Dumbbell Deadlifts: 4 Sets (8-8-10-10Reps)
Seated Cable Rows: 4 Sets (8-8-10-12Reps)
Wide-grip Lat Pulldowns: 4 Sets (8-8-10-12Reps)
Close-grip Lat Pulldowns: 4 Sets (8-8-10-12Reps)
Dumbbell Preacher Curls: 4 Sets (8-8-10-12Reps)
Incline Dumbbell Curls: 4 Sets (8-8-10-12Reps)
Lying Cable Curls: 4 Sets (8-8-10-12Reps)
Incline Hammer Curls: 4 Sets (8-8-10-12Reps)
Tuesday- Abs & Cardio:
Cable Oblique Crunches: 3 Sets/each side (30Reps)
Decline Bench Weighted Situps: 3 sets (15Reps)
Elliptical/Recumbent Bike/Treadmill: 30 min
Wednesdays - Chest & Tri's:
Dumbbell Bench Press: 4 Sets (8-8-10-10Reps)
Decline Push-ups: 4 Sets (10-10-10-10Reps)
Flat-bench Dumbbell Flyes: 4 Sets (8-8-10-10Reps)
Machine Incline Bench Press: 4 Sets (8-8-10-10Reps)
Elbows-flared Pushdowns: 4 Sets (8-8-10-12Reps)
Seated Overhead Dumbbell Extensions: 4 Sets (8-8-10-12Reps)
Dumbbell Kickbacks: 4 Sets (8-8-10-12Reps)
Reverse-grip One-arm Extensions: 4 Sets/ea (8-8-10-12Reps)
Thursdays - Legs:
Romanian Dumbbell Dead Lifts: 4 Sets (8-8-10-10Reps)
Leg Press: 4 Sets (8-10-10-12Reps)
Leg Extensions: 4 Sets (8-10-10-12Reps)
Sumo-style Dumbbell Squats: 4 Sets (8-10-10-12Reps)
Lying Leg Curls: 4 Sets (8-10-10-12Reps)
Seated Calf Press-Toes Out: 4 Sets (8-8-10-10Reps)
Seated Calf Press-Toes In: 4 Sets:(8-8-10-10Reps)
Dumbbell Lunges: 4 Sets/each leg (8-8-10-10Reps)
Friday - Abs & Cardio:
Cable Oblique Crunches: 3 Sets/each side (30Reps)
Decline Bench Weighted Situps: 3 Sets (15Reps)
Elliptical/Recumbent Bike/Treadmill: 30 min
Saturday - Shoulders & Forearms:
Arnold Overhead Dumbbell Press: 4 Sets (6-8-10-12Reps)
Reverse Dumbbell Flyes: 4 Sets: (8-8-10-12)
Seated Dumbbell Lateral Raise: 4 Sets (8-8-10-12)
Seated Bent-over Dumbbell Lateral Raise: 4 Sets (8-8-10-12)
Dumbbell Upright Rows: 4 Sets (8-10-10-12Reps)
Reverse Cable Curls: 4 Sets (6-8-10-12)
Palm-down Dumbell Wrist Curls: 4 Sets (8-8-10-12)
Palm-up Dumbell Wrist Curls: 4 Sets (8-8-10-12)
Romanian Dumbbell Deadlifts: 4 Sets (8-8-10-10Reps)
Seated Cable Rows: 4 Sets (8-8-10-12Reps)
Wide-grip Lat Pulldowns: 4 Sets (8-8-10-12Reps)
Close-grip Lat Pulldowns: 4 Sets (8-8-10-12Reps)
Dumbbell Preacher Curls: 4 Sets (8-8-10-12Reps)
Incline Dumbbell Curls: 4 Sets (8-8-10-12Reps)
Lying Cable Curls: 4 Sets (8-8-10-12Reps)
Incline Hammer Curls: 4 Sets (8-8-10-12Reps)
Tuesday- Abs & Cardio:
Cable Oblique Crunches: 3 Sets/each side (30Reps)
Decline Bench Weighted Situps: 3 sets (15Reps)
Elliptical/Recumbent Bike/Treadmill: 30 min
Wednesdays - Chest & Tri's:
Dumbbell Bench Press: 4 Sets (8-8-10-10Reps)
Decline Push-ups: 4 Sets (10-10-10-10Reps)
Flat-bench Dumbbell Flyes: 4 Sets (8-8-10-10Reps)
Machine Incline Bench Press: 4 Sets (8-8-10-10Reps)
Elbows-flared Pushdowns: 4 Sets (8-8-10-12Reps)
Seated Overhead Dumbbell Extensions: 4 Sets (8-8-10-12Reps)
Dumbbell Kickbacks: 4 Sets (8-8-10-12Reps)
Reverse-grip One-arm Extensions: 4 Sets/ea (8-8-10-12Reps)
Thursdays - Legs:
Romanian Dumbbell Dead Lifts: 4 Sets (8-8-10-10Reps)
Leg Press: 4 Sets (8-10-10-12Reps)
Leg Extensions: 4 Sets (8-10-10-12Reps)
Sumo-style Dumbbell Squats: 4 Sets (8-10-10-12Reps)
Lying Leg Curls: 4 Sets (8-10-10-12Reps)
Seated Calf Press-Toes Out: 4 Sets (8-8-10-10Reps)
Seated Calf Press-Toes In: 4 Sets:(8-8-10-10Reps)
Dumbbell Lunges: 4 Sets/each leg (8-8-10-10Reps)
Friday - Abs & Cardio:
Cable Oblique Crunches: 3 Sets/each side (30Reps)
Decline Bench Weighted Situps: 3 Sets (15Reps)
Elliptical/Recumbent Bike/Treadmill: 30 min
Saturday - Shoulders & Forearms:
Arnold Overhead Dumbbell Press: 4 Sets (6-8-10-12Reps)
Reverse Dumbbell Flyes: 4 Sets: (8-8-10-12)
Seated Dumbbell Lateral Raise: 4 Sets (8-8-10-12)
Seated Bent-over Dumbbell Lateral Raise: 4 Sets (8-8-10-12)
Dumbbell Upright Rows: 4 Sets (8-10-10-12Reps)
Reverse Cable Curls: 4 Sets (6-8-10-12)
Palm-down Dumbell Wrist Curls: 4 Sets (8-8-10-12)
Palm-up Dumbell Wrist Curls: 4 Sets (8-8-10-12)
My Nutrition Program View My Full Nutrition Program
JoeyRock has not added any program information.
My Supplement Program View My Full Supplement Program
JoeyRock has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
By monitoring my progress month to month.
About JoeyRock
About Me:
My Favorites:
Cheat Foods
Chewy Chips Ahoy Oatmeal Chocolate Chip Cookies
Lifting Stats:
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