Discounts & Deals - Sign Up!
Overall Goal
///
Improve For A Sport
Lose around 5 kilos, gain muscle, get stronger and build up a chiseled, toned, cut body.
Progress & Goals
BEFORE
Sep 20, 2004
CURRENT
Aug 10, 2009
158.7 Lbs.
LEAN BODY MASS
30.5 Lbs.
BODY FAT
CURRENT WEIGHT
189.1
Lbs.
Aug 4, 2009
CURRENT BODY FAT
16.1
%
Oct 2, 2008
PROGRESS HISTORY
Lbs.
2008-08-10,2008-09-16,2008-09-18,2008-09-22,2008-10-02,2009-02-17,2009-08-04
176.7,175.6,176.9,175.6,172.3,169.4,189.2
Jun 15, 2009
154 Lbs.
%
2008-10-02
16.1
Lbs.
2008-08-10,2008-09-16,2008-09-18,2008-09-22,2008-10-02,2009-02-17,2009-08-04
148.2,147.3,148.4,147.3,144.5,142.1,158.7
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
90 MINUTE CARDIO AFTER EACH WORKOUT!
Monday - Chest & Triceps
Chest -
Barbell Bench press / 3 sets - 15 reps.
Dumbell incline Bench press / 3 sets - 12 reps.
Dumbell decline Bench press / 3 sets - 15 reps.
Peck Deck (Butterfly) / 3 sets - 15 reps.
Chest Press / 3 sets - 15 reps.
Crossover extentions / 3 sets - 15 reps.
Tricep -
Dips / 3 sets - 12 reps.
Tricep cable extension / 3 sets - 15 reps. (30lbs)
Tricep pushdowns / 3 sets - 15 reps.
Dumbell Kickbacks / 3 sets - 15 reps.
Tuesday - Traps & Delts.
Traps -
Dumbell Shrugs / 3 sets - 15 reps. ( 25 - 30lbs)
Barbell Shrugs / 3 sets - 15 reps. (40lbs)
Barbell Shrugs behind back / 3 sets - 15 reps. (35lbs)
Cable Upright Row / 3 sets - 15 reps. (30 lbs)
Delts -
Machine Shoulder Press / 3 sets - 15 reps.
Front dumbell lateral raise / 3 sets - 15 reps. (25lbs)
Side lateral raise / 3 sets - 15 reps. (25 lbs)
Bent over latteral raise / 3 sets - 12 reps.
Dumbell Arnold Press / 3 sets - 15 reps.
Wednesday - Legs
Deadlifts / 3 sets - 12 reps.
Lying leg curls / 3 sets - 12 reps.
Seated Calf raises / 3 sets - 12 reps.
Leg press / 3 sets - 12 reps.
Leg extensions / 3 sets - 15 reps.
Thursday - Back & Bicep
Bicep -
Preacher Curls / 3 sets - 15 reps. (30lbs)
Alternate standing bicep curls / 3 sets - 15 reps. (25lbs)
Alternate standing hammer curls / 3 sets - 15 reps.
Concentration curls / 3 sets - 12 reps.
Back -
Close Grip lat pulldown / 3 sets - 12 reps.
Cable Row / 3 sets - 12 reps.
Wide grip lat pulldown / 3 sets - 12 reps.
Seated Row / 3 sets - 15 reps.
Lying barbell row / 3 sets - 12 reps.
Firday - Chest / Tricep & Abs.
Chest -
Barbell Bench press / 3 sets - 15 reps.
Dumbell incline Bench press / 3 sets - 12 reps.
Dumbell decline Bench press / 3 sets - 15 reps.
Peck Deck (Butterfly) / 3 sets - 15 reps.
Chest Press / 3 sets - 15 reps.
Crossover extentions / 3 sets - 15 reps.
Tricep -
Dips / 3 sets - 12 reps.
Tricep cable extension / 3 sets - 15 reps. (30lbs)
Tricep pushdowns / 3 sets - 15 reps.
Dumbell Kickbacks / 3 sets - 15 reps.
Abs -
Crunches / 3 sets - 20 reps.
Broom Oblique Twists / 3 sets - 15 reps.
Situps with medicine ball / 3 sets - 15 reps.
Monday - Chest & Triceps
Chest -
Barbell Bench press / 3 sets - 15 reps.
Dumbell incline Bench press / 3 sets - 12 reps.
Dumbell decline Bench press / 3 sets - 15 reps.
Peck Deck (Butterfly) / 3 sets - 15 reps.
Chest Press / 3 sets - 15 reps.
Crossover extentions / 3 sets - 15 reps.
Tricep -
Dips / 3 sets - 12 reps.
Tricep cable extension / 3 sets - 15 reps. (30lbs)
Tricep pushdowns / 3 sets - 15 reps.
Dumbell Kickbacks / 3 sets - 15 reps.
Tuesday - Traps & Delts.
Traps -
Dumbell Shrugs / 3 sets - 15 reps. ( 25 - 30lbs)
Barbell Shrugs / 3 sets - 15 reps. (40lbs)
Barbell Shrugs behind back / 3 sets - 15 reps. (35lbs)
Cable Upright Row / 3 sets - 15 reps. (30 lbs)
Delts -
Machine Shoulder Press / 3 sets - 15 reps.
Front dumbell lateral raise / 3 sets - 15 reps. (25lbs)
Side lateral raise / 3 sets - 15 reps. (25 lbs)
Bent over latteral raise / 3 sets - 12 reps.
Dumbell Arnold Press / 3 sets - 15 reps.
Wednesday - Legs
Deadlifts / 3 sets - 12 reps.
Lying leg curls / 3 sets - 12 reps.
Seated Calf raises / 3 sets - 12 reps.
Leg press / 3 sets - 12 reps.
Leg extensions / 3 sets - 15 reps.
Thursday - Back & Bicep
Bicep -
Preacher Curls / 3 sets - 15 reps. (30lbs)
Alternate standing bicep curls / 3 sets - 15 reps. (25lbs)
Alternate standing hammer curls / 3 sets - 15 reps.
Concentration curls / 3 sets - 12 reps.
Back -
Close Grip lat pulldown / 3 sets - 12 reps.
Cable Row / 3 sets - 12 reps.
Wide grip lat pulldown / 3 sets - 12 reps.
Seated Row / 3 sets - 15 reps.
Lying barbell row / 3 sets - 12 reps.
Firday - Chest / Tricep & Abs.
Chest -
Barbell Bench press / 3 sets - 15 reps.
Dumbell incline Bench press / 3 sets - 12 reps.
Dumbell decline Bench press / 3 sets - 15 reps.
Peck Deck (Butterfly) / 3 sets - 15 reps.
Chest Press / 3 sets - 15 reps.
Crossover extentions / 3 sets - 15 reps.
Tricep -
Dips / 3 sets - 12 reps.
Tricep cable extension / 3 sets - 15 reps. (30lbs)
Tricep pushdowns / 3 sets - 15 reps.
Dumbell Kickbacks / 3 sets - 15 reps.
Abs -
Crunches / 3 sets - 20 reps.
Broom Oblique Twists / 3 sets - 15 reps.
Situps with medicine ball / 3 sets - 15 reps.
My Nutrition Program View My Full Nutrition Program
MMA.All.The.Way has not added any program information.
My Supplement Program View My Full Supplement Program
MMA.All.The.Way has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
By watching the constant improvements going through my technique and body.
Visitor Comments
Some01Better
D. White from UFC says that our MMA superstars now wont compare anything to future fighters who grow up on mma fighting,(like you!) as opposed to our current top guys who for the majority really just started mixing everything together. Like wrestlers who incorporated their chosen striking styles, or kickboxers whove had to aquire ground game, when mma fighting started becoming big commercialy and could pay big. Tear it up man.
Sep 23, 2009 4:15am
LeantoMean
Ey bro, i just saw ur progress pics, man i must say u'v come along way wen u put 2 pictures side by side! Keep up the hard work, stay dedicated stick to ur diet and training and ull reach ur goals bro. Keep it up!
May 21, 2009 2:55am
bodygod119
Yo man your coming along pretty good their dont ever doubt your self cause putting your self down makes it worse dude and set some short term goals istead of long cause yur short term is whats going to get you their i should have pics by the end of next week but dude your doing good keep up the good work
Mar 5, 2009 7:20pm
Miyagi23
Yeah Bro, slow steady progress in the gym. Having a break from BJJ and Thai until May, when I'll be raring to go again!
Mar 5, 2009 12:37am
LeantoMean
Far out man, crazy back progress pic man, u literaly dont hav luv handles any more, uv widened ur lats heaps and ur lookin heaps more defined, frigen great job buddy, keep it up!
Mar 4, 2009 10:48pm
LeantoMean
Hey thx a heap man, uno i woulda never kept goin if i didnt hav friends like u keeping me motivated! Keep up ur diet and training and get ripped 4 that fight bro, Goodluck!
Feb 19, 2009 9:18pm
PremierGirl
I went back Monday.
On my spare time...
Honestly this is my life for now...
Religion(I'm a Christian =D) Exercise
and studying/homework. And now that flag football starts this week, for like the next 3 months, I get home at 6. lol. How about you?
Jan 11, 2009 12:00pm
PremierGirl
aww that sucks. Yea especially when school starts again, it's hard. And no ... =( I know, im like the only person in the world without msn or anything! lol
Dec 31, 2008 3:19pm
PremierGirl
Thanks! and wow now that I look at your progress pics you've made awesome progress especially on your arms. And yea haha that's soo true. I seem vein but it's just that I like noticing progress hehe =)
Dec 27, 2008 9:01am
PremierGirl
hehe yea anyways... you really think so? I don't really think I look that differant honestly but that's probably a self esteem issue im guessing lol thanks though:), I starrted going September this year and have been pretty consistent in going. How about you?
Dec 23, 2008 1:15pm
PremierGirl
heh.. I know, I'm one of a kind. =)
My training is good except my brother who is my only ride to my gym just partially broke his arm , so now im stuck at a sucky gym. lol
Dec 22, 2008 1:54pm
LeantoMean
Yeh ino bud, i wish i could train at rebound more often but getting their and not being member sucks =(. I posted a comment on ur thread so check that out cuz i cbf writing it again here =[). Merry Christmas Btw =[)
Dec 21, 2008 6:37pm
andyboi
training is going pretty well at the moment. i have over 2 weeks off from work so it'll be sweet to get into it even more! how's it going for you mate?
Dec 19, 2008 6:10am
Alvaritus
At the moment I'm not doing any sport. Which kind of diet do you think I need to develop nice ABS and chests?
Dec 13, 2008 6:46am
Alvaritus
I'm just starting right now! All the training which I do is based on the exercices that BB recommends using only my bodyweight in my room when nobody is at home because my parents don't let to go to a gym and if they see me I would feel embarrassed. My goals is having nice ABS and chest by the summer, but if like working out my be I would encourage to compete!
Dec 10, 2008 2:15pm
Alvaritus
Thanks for accepting! Great results of your training just for having 16! Specially biceps, ABS and chest! Keep working as before and I hope you will be able to reach all your goals! How is going yout training?
Dec 9, 2008 2:56pm
MMA.All.The.Way is now friends with lady_lass.