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in:
JamesYancey
6%
bf
192 Lbs.
wt
6'0"
ht
BodySpace Member
Kweli55
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Member Since: Sep 29, 2008

Last Visit: N/A

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BODYGROUPS

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INSPIRED BY

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real name
age
2012
gender
unknown
location
gym
occupation
Overall Goal
///
Gain Muscle
3 plate squat

Progress & Goals

BEFORE
CURRENT

180.5 Lbs.

LEAN BODY MASS

11.5 Lbs.

BODY FAT

CURRENT WEIGHT
192
Lbs.
Feb 16, 2010
Lbs.
Save
CURRENT BODY FAT
6
%
Feb 2, 2010
%
Save

PROGRESS HISTORY

Lbs.
2008-12-04,2008-12-13,2008-12-24,2008-12-29,2009-01-04,2009-01-06,2009-01-08,2009-01-13,2009-02-09,2009-02-12,2009-02-13,2009-02-28,2009-03-11,2009-03-20,2009-03-25,2009-04-15,2009-05-03,2009-05-27,2009-06-17,2009-06-30,2009-07-04,2009-07-07,2009-07-28,2009-07-29,2009-07-30,2009-09-14,2009-09-21,2009-09-28,2009-09-29,2009-10-01,2009-11-23,2009-11-24,2009-11-30,2009-12-04,2009-12-07,2009-12-12,2009-12-26,2010-01-17,2010-01-26,2010-02-02,2010-02-03,2010-02-16
173,174,168,169,171,169,171,172,173,174,175,176,180,185,182,178,182,180,185,187,190,185,180.4,184.8,189.2,194,185,187,190,191,185,188,191,194,194.7,195.6,191,182,181,184,187,192
May 01, 2009
180 Lbs.
%
2010-01-26,2010-02-02
6,6
Lbs.
2008-12-04,2008-12-13,2008-12-24,2008-12-29,2009-01-04,2009-01-06,2009-01-08,2009-01-13,2009-02-09,2009-02-12,2009-02-13,2009-02-28,2009-03-11,2009-03-20,2009-03-25,2009-04-15,2009-05-03,2009-05-27,2009-06-17,2009-06-30,2009-07-04,2009-07-07,2009-07-28,2009-07-29,2009-07-30,2009-09-14,2009-09-21,2009-09-28,2009-09-29,2009-10-01,2009-11-23,2009-11-24,2009-11-30,2009-12-04,2009-12-07,2009-12-12,2009-12-26,2010-01-17,2010-01-26,2010-02-02,2010-02-03,2010-02-16
162.6,163.6,157.9,158.9,160.7,158.9,160.7,161.7,162.6,163.6,164.5,165.4,169.2,173.9,171.1,167.3,171.1,169.2,173.9,175.8,178.6,173.9,169.6,173.7,177.8,182.4,173.9,175.8,178.6,179.5,173.9,176.7,179.5,182.4,183,183.8,179.5,171.1,170.1,173,175.8,180.5

LATEST MEASUREMENTS

  • Arms
    15.5" a gain of 0.5" in 73 days
    Aug 8, 2009
  • Chest
    44" a gain of 1" in 73 days
    Aug 8, 2009
  • Thighs
    23" a gain of 1" in 96 days
    Aug 8, 2009
  • Calves
    16" no change in 96 days
    Aug 8, 2009
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My Workout Program

Jan - March 2010

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Barbell Row or Powerclean – 5 sets of 5
Weighted hyperextensions - 2 sets
Weighted sit-ups - 4 sets

On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. Your fifth set equals the triple from the previous Friday's workout.

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench or Standing Press – 4 sets of 5
Deadlift – 4 sets of 5
Sit-ups - 3 sets

On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench/Standing Press and deadlifts are ramped up to a top set of five.

Friday - Medium
Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Barbell Row or Powerclean– 4 sets of 5, 1 triple, 1 set of 8 for rows
Weighted Dips - 3 sets of 5-8
Triceps Extension and Biceps Curl - 3 sets of 8 each

On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. In fact if you've tested/already know your 5 rep maxes you shouldn't be using that weight until the 4th week. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.

March to December ( Old routine )

My Nutrition Program View My Full Nutrition Program

JamesYancey has not added any program information.

My Supplement Program View My Full Supplement Program

JamesYancey has not added any program information.

My Motivation Program View My Full Motivation Program

JamesYancey has not added any program information.

What JamesYancey Is Up To

JamesYancey has no recent activity.

About Me

About Me:
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Visitor Comments

craigcmead
craigcmead hope you get back from banned camp soon, its boring out there Mar 12, 2010 5:25pm
iLiRaM
iLiRaM keep it up dude. Feb 8, 2010 7:39am
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