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Progress & Goals
158.4 Lbs.
LEAN BODY MASS
19.6 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
"To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
This is Week 1 of my 12 Week Program. It feels easy in a sense that I'm not drenched with sweat and dying for breath afterwards becuase I take longer rest periods and am doing less reps. However, I struggle like crazy to get every rep because I'm using a lot heavier weight and I've been getting sore from every workout. So far so good.
Monday - Back
Weighted Pull Ups - 4 X 12,10,8,8
Deadlifts - 5 X 12,8,8,6,6
T-Bar/Double D-Bar Rows - 4 X 10,10,8,8
Lat Pulldown - 4 X 10,10,8,8
Single Arm Dumbbell Row - 3 X 10,8,6
Tuesday - Shoulders & Traps
Barbell Shoulder Press - 5 X 12,10,8,6,6
Upright Rows - 4 X 10,10,8,8
Lateral Raises - 3 X 10,8,8
Single Arm Dumbbell Front Raise - 3 X 10,8,8
Rear Delt Cable Flyes - 4 X 10,10,8,8
Dumbbell Shrugs - 3 X 10,10,10
Wednesday - Legs
Stiff Leg Deadlifts - 5 X 15,12,10,8,8
Front Squats - 4 X 12,12,10,10
Leg Press - 4 X 12,10,8,6
Leg Extensions - 3 X 10,10,10
Lying Leg Curls - 3 X 10,10,10
Donkey Calf Raises - 4 X 12,12,10,10
Seated Calf Raises - 3 X 12,10,8
Thursday - Arms
Lying Tricep Extensions(Skullcrushers) - 5 X 12,10,8,8,6
Alternating Dumbbell Curls - 5 X 10,8,8,6,6
Weighted Bench Dips - 4 X 12,10,8,8
Preacher Barbell Curls - 4 X 12,10,8,8
Cable Pressdown - 4 X 10,10,8,8
Cable Curls - 4 X 10,10,8,8
Friday - Chest
Barbell Bench Press - 5 X 12,10,8,6,6
Incline Dumbbell Press - 4 X 12,10,8,8
Weighted Chest Dips - 4 X 10,10,8,8
Incline Dumbbell Flyes - 3 X 10,10,10
Cable Chest Press - 3 X 10,10,10
Saturday - REST
Sunday - REST
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
I'm motivated through my success and the inspiration of others
I'm a very competitive person. I'll compete with anyone I feel I have a chance to beat and even some I have no chance against. My main motivation used to be self driven. I saw my progress and used to constantly motivate myself to keep working hard. But now most of my motivation comes from family, friends and clients. I've found that I'm able to motivate other people to reach their goals by my own accomplishments. Knowing this keeps me pushing myself to always be at my best because now I know that I'm not the only one watching.
MikeEsp_Fit updated their weight from 182 Lbs. to 178 Lbs., a 4 Lb. loss in 64 days.
May 17, 2013 | Like
MikeEsp_Fit Hey Meatheads, my training partner and I are doing curls in the Squat Rack.
Apr 10, 2013 | Like
Visitor Comments
MikeEsp_Fit updated their motivation level from 10/10 to 10/10.