Discounts & Deals - Sign Up!
Overall Goal
///
Gain Muscle
To increase the size of my arms and chest.
Progress & Goals
BEFORE
CURRENT
136.8 Lbs.
LEAN BODY MASS
20.4 Lbs.
BODY FAT
CURRENT WEIGHT
157.1
Lbs.
Apr 12, 2010
CURRENT BODY FAT
13
%
May 20, 2010
PROGRESS HISTORY
Lbs.
2008-03-02,2008-03-14,2008-03-31,2008-04-27,2009-04-07,2010-04-12
167,168,167,154,167,157.2
%
2008-03-02,2008-03-31,2008-04-27,2010-04-12,2010-05-20
17,16.7,17,15,13
Lbs.
2008-03-02,2008-03-14,2008-03-31,2008-04-27,2009-04-07,2010-04-12
138.6,139.4,139.1,127.8,138.6,136.8
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
I workout on a 3 day split routine, not spending more than an hour in the gym at each workout (preferably 45 mins).
All my workouts are 3 sets of 4-8 reps. I try to keep the reps low and the weight heavy. I beleive this helps gain mass quicker than high rep training.
MONDAY - BICEPS AND BACK
Deadlift
seated cable rows
Cable curl
Sternum Chin-ups
Wide grip chin-ups
TUESDAY OR THURSDAY - LEGS (AND WAIST WHEN I FEEL LIKE IT LOL)
Squat
Lunge
Standing calf raise
Bicycle manoeuvre (I rarely do this ab exercise cos I'm usually knackered at the end of this workout. lol)
SATURDAY - CHEST, TRI'S AND SHOULDERS
Bench Press
shoulder Press
upright cable row
Lying tri extension (skullcrushers)
All my workouts are 3 sets of 4-8 reps. I try to keep the reps low and the weight heavy. I beleive this helps gain mass quicker than high rep training.
MONDAY - BICEPS AND BACK
Deadlift
seated cable rows
Cable curl
Sternum Chin-ups
Wide grip chin-ups
TUESDAY OR THURSDAY - LEGS (AND WAIST WHEN I FEEL LIKE IT LOL)
Squat
Lunge
Standing calf raise
Bicycle manoeuvre (I rarely do this ab exercise cos I'm usually knackered at the end of this workout. lol)
SATURDAY - CHEST, TRI'S AND SHOULDERS
Bench Press
shoulder Press
upright cable row
Lying tri extension (skullcrushers)
My Nutrition Program View My Full Nutrition Program
Joeynoneck has not added any program information.
My Supplement Program View My Full Supplement Program
Joeynoneck has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
By remembering how my body used to look like and comparing it to my present build is motivation enough. It also helps when you make it a passion and incorporate it as part of your lifestyle.
Visitor Comments
Leave a Comment
andreb
Won't be long you'll be showing off great 6 pack or more. BUT we'll start with 6 for now. HA lol. Andre
Mar 9, 2008 4:09pm
andreb
Thanks for the add. 3&1/2 stones in a year is a lot of muscle. Another stone and then some cutting and chiseling and one impressive and ripped physique on the way. Andre
Mar 9, 2008 2:50pm
andreb
Profile pic showing good traps and solid shoulders, very good arms and getting the thick pecs. Congrats on the solid gains and continued success. Andre
Mar 7, 2008 7:37am