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real name
Mohi
age
18
gender
Male
location
Hanover Park, IL, US
gym
Charter Fitness of West Chicago
occupation
Life
Overall Goal
///
Transform My Body
Get bigger, stronger, faster, and just get to into the best shape possible.
Progress & Goals
BEFORE
CURRENT
149 Lbs.
LEAN BODY MASS
47 Lbs.
BODY FAT
CURRENT WEIGHT
196
Lbs.
Jan 14, 2012
CURRENT BODY FAT
24
%
Jan 14, 2012
PROGRESS HISTORY
Lbs.
2009-10-16,2009-12-24,2010-02-05,2010-07-12,2010-10-23,2011-01-24,2011-03-18,2011-05-16,2011-05-21,2011-07-17,2011-12-24,2011-12-31,2012-01-14
147,140,149,155,164,171,176,179,182,182.2,192,190,196
Jan 31, 2011
200 Lbs.
%
2009-10-16,2010-02-05,2011-01-24,2011-03-18,2011-05-16,2011-05-21,2011-07-17,2011-12-24,2012-01-14
15.2,16.8,16,17,16,16,18,24,24
Mar 30, 2011
17 %
Lbs.
2009-10-16,2009-12-24,2010-02-05,2010-07-12,2010-10-23,2011-01-24,2011-03-18,2011-05-16,2011-05-21,2011-07-17,2011-12-24,2011-12-31,2012-01-14
124.7,118.7,124,129,136.4,143.6,146.1,150.4,152.9,149.4,145.9,144.4,149
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
I am currently preparing to bulk up to 200lbs. Following mostly a leangains diet, but following my own workout program. This workout program was made by me and is a means of proving a point to noobs not to make their own program. This is because "mirror muscles" will be overworked, legs will be avoided, and more. So this program I made up is to show was a decently educated noob would think up, and how minuscule the gains can be. 20lb bulk over the course of 24 weeks. -July 24, 2011.
Program:
ROUTINE:
Monday: Upper [Hypertrophy]
-DB Bench Press 3x8 (sets x reps per set)
-DB Military Press 3x8
-Bent Over Barbell Row 3x6 (focus on negative aspect)
-Widegrip lat pull-down 3x8
-Tricep Extension 3x8
-Tricep Push-down 3x8
-Dips (assisted => weighted) [Progress from assisted to weighted] 3x12
MONDAY TOTAL: 21x50
Tuesday: Lower [Hypertrophy]
-Hack-squat 3x8
- Seated Leg Press 3x8
-Leg Extension 3x8
-Leg Curl 3x6 (focus on negative aspect)
-Rear Lunge 3x8 (focus on negative)
-Hip Adductor 3x8
-Hip Abductor 3x8
TUESDAY TOTAL: 21 x52
Wednesday: "Rest" day (light exercises)
-Weighted calf raises 3x8-10 (Pyramid up i.e. 8, 9, 10)
-Ab routine;
Medicine Ball ab crunch and twist 3x8
Weighted Leg Raises 3x10
Oblique Twist 3x8
Decline Crunch with medicine ball 3x8
-Cardio
WEDNESDAY TOTAL: 15x61
Thursday: Upper [Iso/Strength]
-BB Bench 3x5
-Preacher Curl 3x6 OR DB Curl 3x6
-Seated Row 3x5
-Lateral Raise 3x8
-Erector Spinae Machine 3x10
-Chest Fly 3x8
-Rear Deltoid Raise 3x8
Chin-ups/Pull-Ups 3x12 [Cycle Weeks A and B with Pull-Ups in ABABABAB pattern]
THURSDAY TOTAL: 30x73
Friday: "Rest" Day (VERY light exercise)
-Cardio
-Body Weight Calf-Raises 2x15 at home
SATURDAY: Lower [ISO/STRENGTH]
-Hack-Squat 3x5 HEAVY
-Deadlift 3x5 HEAVY
-Seated Leg Press 3x5
-Lying Leg curls 3x8
-Leg Extensions 3x5
SATURDAY TOTAL: 15x28
SUNDAY: REST
NOTE: Follow routine for 6 weeks (switch between pull up and chin up every week), then de-load on 7th week, drop weights by a minimum of 15lbs.
The strength days are there to improve my terrible strength, and the iso part of it is to specifically train muscles missed in previous days. If possible replace hack-squat with full squat, I can't squat for awhile.
Program:
ROUTINE:
Monday: Upper [Hypertrophy]
-DB Bench Press 3x8 (sets x reps per set)
-DB Military Press 3x8
-Bent Over Barbell Row 3x6 (focus on negative aspect)
-Widegrip lat pull-down 3x8
-Tricep Extension 3x8
-Tricep Push-down 3x8
-Dips (assisted => weighted) [Progress from assisted to weighted] 3x12
MONDAY TOTAL: 21x50
Tuesday: Lower [Hypertrophy]
-Hack-squat 3x8
- Seated Leg Press 3x8
-Leg Extension 3x8
-Leg Curl 3x6 (focus on negative aspect)
-Rear Lunge 3x8 (focus on negative)
-Hip Adductor 3x8
-Hip Abductor 3x8
TUESDAY TOTAL: 21 x52
Wednesday: "Rest" day (light exercises)
-Weighted calf raises 3x8-10 (Pyramid up i.e. 8, 9, 10)
-Ab routine;
Medicine Ball ab crunch and twist 3x8
Weighted Leg Raises 3x10
Oblique Twist 3x8
Decline Crunch with medicine ball 3x8
-Cardio
WEDNESDAY TOTAL: 15x61
Thursday: Upper [Iso/Strength]
-BB Bench 3x5
-Preacher Curl 3x6 OR DB Curl 3x6
-Seated Row 3x5
-Lateral Raise 3x8
-Erector Spinae Machine 3x10
-Chest Fly 3x8
-Rear Deltoid Raise 3x8
Chin-ups/Pull-Ups 3x12 [Cycle Weeks A and B with Pull-Ups in ABABABAB pattern]
THURSDAY TOTAL: 30x73
Friday: "Rest" Day (VERY light exercise)
-Cardio
-Body Weight Calf-Raises 2x15 at home
SATURDAY: Lower [ISO/STRENGTH]
-Hack-Squat 3x5 HEAVY
-Deadlift 3x5 HEAVY
-Seated Leg Press 3x5
-Lying Leg curls 3x8
-Leg Extensions 3x5
SATURDAY TOTAL: 15x28
SUNDAY: REST
NOTE: Follow routine for 6 weeks (switch between pull up and chin up every week), then de-load on 7th week, drop weights by a minimum of 15lbs.
The strength days are there to improve my terrible strength, and the iso part of it is to specifically train muscles missed in previous days. If possible replace hack-squat with full squat, I can't squat for awhile.
My Nutrition Program View My Full Nutrition Program
M0hi has not added any program information.
My Supplement Program View My Full Supplement Program
M0hi has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I look at all my posters and pictures od Bruce Lee. It works.
Visitor Comments
SamuraiXx
dont be so obssessed with generalized instruction. You can start from 50% and end 5th set with 90%. Whatever works for u should be done. Justlike u can go with excessive preworkout dosage and still not get a single tingling.
Jan 17, 2012 7:17pm
M0hi is now friends with frezKo.