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Overall Goal
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other
Squat 405lbs 1rm, Bench 250lbs 1rm, Deadlift 495lbs 1rm
Progress & Goals
BEFORE
Jan 3, 2011
CURRENT
Jan 7, 2012
139 Lbs.
LEAN BODY MASS
19 Lbs.
BODY FAT
CURRENT WEIGHT
158
Lbs.
Feb 4, 2012
CURRENT BODY FAT
12
%
Jul 30, 2011
PROGRESS HISTORY
Lbs.
2011-01-19,2011-01-21,2011-01-24,2011-01-26,2011-01-28,2011-01-31,2011-02-02,2011-02-04,2011-02-07,2011-02-09,2011-02-11,2011-02-14,2011-02-16,2011-02-18,2011-02-21,2011-02-23,2011-02-25,2011-02-28,2011-03-02,2011-03-04,2011-03-07,2011-03-09,2011-03-11,2011-03-14,2011-03-16,2011-03-18,2011-03-21,2011-03-26,2011-03-29,2011-03-31,2011-04-03,2011-04-15,2011-04-18,2011-04-21,2011-04-24,2011-04-30,2011-06-03,2011-06-06,2011-06-11,2011-07-30,2012-01-07,2012-02-04
138,144,145,147,147,147.6,149,151,154,154,153,153,153,155,157,157,157.8,157.2,158,159.2,157,159,158,158.8,159.8,160.4,161,158,158.8,159.9,161,157,159,160,161,161,157,155,153,165,155,158
Aug 24, 2012
165 Lbs.
%
2011-02-07,2011-03-09,2011-04-03,2011-04-15,2011-07-30
15.8,14.4,13,12,12
Lbs.
2011-01-19,2011-01-21,2011-01-24,2011-01-26,2011-01-28,2011-01-31,2011-02-02,2011-02-04,2011-02-07,2011-02-09,2011-02-11,2011-02-14,2011-02-16,2011-02-18,2011-02-21,2011-02-23,2011-02-25,2011-02-28,2011-03-02,2011-03-04,2011-03-07,2011-03-09,2011-03-11,2011-03-14,2011-03-16,2011-03-18,2011-03-21,2011-03-26,2011-03-29,2011-03-31,2011-04-03,2011-04-15,2011-04-18,2011-04-21,2011-04-24,2011-04-30,2011-06-03,2011-06-06,2011-06-11,2011-07-30,2012-01-07,2012-02-04
116.2,121.2,122.1,123.8,123.8,124.3,125.5,127.1,129.7,129.7,128.8,128.8,128.8,130.5,132.2,132.2,132.9,132.4,133,134,132.2,136.1,135.2,135.9,136.8,137.3,137.8,135.2,135.9,136.9,140.1,138.2,139.9,140.8,141.7,141.7,138.2,136.4,134.6,145.2,136.4,139
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Strength Training
Workout A:
Squat 3x5
Bench Press 3x5
Deadlift 1x5
Weighted Chin-up 2x8
Workout B:
Squat 3x5
Standing Military Press 3x5
Powerclean 5x3
Weighted Dips 2x8
I do my workouts 3 times a week with one day rest period in between and consecutive rest period on weekends.
eg.
Monday - Workout A
Tuesday - Rest
Wednesday - Workout B
Thursday - Rest
Friday - Workout A
Saturday - Rest
Sunday - Rest
The following week I will start on workout B on Monday and so on.
Workout A:
Squat 3x5
Bench Press 3x5
Deadlift 1x5
Weighted Chin-up 2x8
Workout B:
Squat 3x5
Standing Military Press 3x5
Powerclean 5x3
Weighted Dips 2x8
I do my workouts 3 times a week with one day rest period in between and consecutive rest period on weekends.
eg.
Monday - Workout A
Tuesday - Rest
Wednesday - Workout B
Thursday - Rest
Friday - Workout A
Saturday - Rest
Sunday - Rest
The following week I will start on workout B on Monday and so on.
My Nutrition Program View My Full Nutrition Program
Mcrippletoadz has not added any program information.
My Supplement Program View My Full Supplement Program
Mcrippletoadz has not added any program information.
My Motivation Program View My Full Motivation Program
Mcrippletoadz has not added any program information.
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