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real name
Aaron Leichner
age
30
gender
Male
location
Wichita, KS, US
gym
occupation
P.E. Teacher/Coach/Husband/Father
Overall Goal
///
Compete
Compete in September.
Progress & Goals
BEFORE
Jan 23, 2009
CURRENT
May 8, 2009
171.1 Lbs.
LEAN BODY MASS
10.9 Lbs.
BODY FAT
CURRENT WEIGHT
182
Lbs.
Jun 15, 2009
CURRENT BODY FAT
6
%
May 29, 2009
PROGRESS HISTORY
Lbs.
2009-01-23,2009-02-27,2009-03-27,2009-04-03,2009-04-10,2009-04-17,2009-04-24,2009-05-08,2009-05-29,2009-06-15
187,188.5,190,185,182,180.5,178.5,176,175,182
%
2009-01-23,2009-05-29
10,6
Lbs.
2009-01-23,2009-02-27,2009-03-27,2009-04-03,2009-04-10,2009-04-17,2009-04-24,2009-05-08,2009-05-29,2009-06-15
168.3,169.6,171,166.5,163.8,162.4,160.6,158.4,164.5,171.1
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday: Chest & Calves
Calves
Superset
Seated Calf-raise 3 x 20
Standing Calf-raise 3 x 20
Check your ego at the door. Are you here to build your ego or to build muscle? Your Bench numbers will go down the first time you try this.
Chest
Dumbbell Flys 3 x 10
Dips (Looking at toes) 3 x 15
Bench 3 x 8
Incline Dumbbell Press 3 x 10
Cable Crossovers 1 x 25
Tuesday: Back
Wide Grip Weighted Pull-ups 3 x 10
Reverse Grip Weighted Pull-ups 3 x 10
Bent-over Rows 3 x 12
T-Bar Rows 3 x 12
One-arm Dumbbell Rows 3 x 10
Hyperextensions 3 x 25
Thursday: Shoulders & Traps
Shoulders
Seated Military Press 3 x 10
Superset
Lateral Raises 3 x 10
Rear Delt 3 x 10
Traps
Dumbbell Shrugs 4 x 12
Friday: Biceps & Triceps
Biceps
Incline Dumbbell Curls (lead with pinkies) 3 x 10
Preacher Curls 3 x 10
Triceps
Tricep Pressdowns 3 x 15
Overhead Dumbbell Extension 3 x 10
Incline Skull Crushers 3 x 10
Saturday: Legs
Calves
Seated Calf-raises 1 x 75 (complete as many reps as possible, take a 10 sec. break, repeat until you reach 75)
Hamstrings
Hamstring push-ups 6 x 12
Quads
Squats 4 x 15
Dumbbell Lunges 3 x 10 (each leg)
Calves
Superset
Seated Calf-raise 3 x 20
Standing Calf-raise 3 x 20
Check your ego at the door. Are you here to build your ego or to build muscle? Your Bench numbers will go down the first time you try this.
Chest
Dumbbell Flys 3 x 10
Dips (Looking at toes) 3 x 15
Bench 3 x 8
Incline Dumbbell Press 3 x 10
Cable Crossovers 1 x 25
Tuesday: Back
Wide Grip Weighted Pull-ups 3 x 10
Reverse Grip Weighted Pull-ups 3 x 10
Bent-over Rows 3 x 12
T-Bar Rows 3 x 12
One-arm Dumbbell Rows 3 x 10
Hyperextensions 3 x 25
Thursday: Shoulders & Traps
Shoulders
Seated Military Press 3 x 10
Superset
Lateral Raises 3 x 10
Rear Delt 3 x 10
Traps
Dumbbell Shrugs 4 x 12
Friday: Biceps & Triceps
Biceps
Incline Dumbbell Curls (lead with pinkies) 3 x 10
Preacher Curls 3 x 10
Triceps
Tricep Pressdowns 3 x 15
Overhead Dumbbell Extension 3 x 10
Incline Skull Crushers 3 x 10
Saturday: Legs
Calves
Seated Calf-raises 1 x 75 (complete as many reps as possible, take a 10 sec. break, repeat until you reach 75)
Hamstrings
Hamstring push-ups 6 x 12
Quads
Squats 4 x 15
Dumbbell Lunges 3 x 10 (each leg)
My Nutrition Program View My Full Nutrition Program
Leichner has not added any program information.
My Supplement Program View My Full Supplement Program
Leichner has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Bodybuilding is really the perfect sport for me as I have always been individully driven. As I P.E. teacher, I also feel a responsibility to model what I teach.
Visitor Comments
Leave a Comment
JerryAB
Wish you all the best in 2012!. Bro. How are you been?. Is training going well?.
Jan 13, 2012 9:31am
JerryAB
Wish you all the best in 2012!. How are you been?. Is training going well?.
Jan 5, 2012 2:28pm
guest
You down to make some easy cash?
Mar 18, 2011 2:54am
michael80
awesome physique Aaron. Amazing size of your arms and pecs, and your abs are unreal. you're looking powerful and agile.
Feb 1, 2011 5:40pm
will76
sup bro?! great job. great size and definition. if you're goal is to compete in september, you're doing great. kep up the good work!
Jul 31, 2010 10:11pm
tennguy
looking jacked man! is this gonna be your first comp come this september?
May 25, 2010 11:48am
dsegersmusicman
NICE ROUTINE FROM JUNE!! WHERE'S THE UPDATES FOR SEPT COMP??? STILL TRAINING HARD? HOPE ALL IS WELL AARON. BLESSINGS,DAVE.
Dec 13, 2009 2:15am
bickerstaffd
Just stop in to see how things are going bro. I see you did another contest and plan on doing another one. Best of luck bro.
Aug 24, 2009 3:57am
