Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
Trying to find that balance between consistency and putting in the maximum effort.
I try to limit my time in the gym between 60-90 minutes. Whatever bodypart I’m working on, I make sure that I do 3 sets of the exercise. The first set is the lightest weight with 15 reps. The second has increased weight with 12 reps and the third set has the heaviest weight with 8 reps. When I can, I try to do 15 minutes of cardio after the lifting is done. If I can’t do that one or two days during my lifts, there’s nothing I’ll usually do 4 mile run over the weekend. Anyhow, here’s my lifting routine. Nothing is etched in stone but I try to work two body parts a day.
Cable Hip Adduction
Cable Hip Abduction
Cable Hip Flexion
Cable Hip Extension
Wide Grip Lat Pulldown
Tow Arm Long Bar Row
Machine Back Extension
One-Armed Dumbbell Triceps Extension
Dumbbell Bench Press
Incline Bench Press
Decline Barbell Bench Press
Incline Dumbbell Flyes
Ab Crunch Machine
Bent-Knee Hip Raise
Seated Leg Curl
Standing Calf Raise
Cable Wrist Curl
Cable Internal Rotation
External Cable Rotation
Dumbbell Alternate Biceps Curl
High Pulley Lateral Extension
Alternate Hammer Curl
Side Lateral Raise
Front Dumbbell Raise
One-Armed Dumbbell Preacher Curl
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
There are no real revelations here, but it keeps me going...
I have three motivations that move me to get better: My family, my past and more recently, this site.
I'm the oldest of my brothers and unfortunately, I'm my least fit. That didn't use to be the case though but unfortunately I let myself go and though I hate to say it, they passed me by. So I work my ass off and the goal is to be in better shape than I've ever been so things are a little more evened out in that respect.
I've been down this road before. I've been disgusted with my appearance and then taken the necessary to achieve the changes I wanted. Unfortunately, I fell back into the hole I crawled simply because I refused to change my workouts and kept repeating the same things over and over. But I'm older (not that much though), wiser, and more willing to adapt. The goal is to be in the best shape of my life and with my knowledge of what has worked and what hasn't. I can make that happen. I'm making progress as of this writing, and I'm enjoying the work I'm putting into it.
I joined this site in January and then proceeded to ignore it for the next several months. One day, after another frustrating basketball game where I was the weakest link on the court, I started to peruse my bodyspace. After seeing the impressive transformations made over time by so many people, I decided to make a change. In late July, I started running again and have tried my level best to keep up with my weightlifting. Since that time, I have gotten hooked on this site and on exercising so I offer a sizable amount of thanks to you all for inspiring me. My hope now, along with changing physically, is to progress far enough so that I may be an inspiration to others on this site.