I'm down to 177 pounds and have 6 and a half weeks to get to 170.
May 24, 2012 4:02am- 1
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Background
I started training to be a runner when I was 13. I ran High School Varsity Track and Cross Country all 4 years. After I graduated in 2003 I was pretty scrawny. At the time I thought I was pretty big, but now I know I was just extremely lean, and very arrogant. I started lifting weights in 2004, but didn't get serious about it until late in 2006, when I realized how small I was and wanted to get a lot bigger. I've been lifting for just over 3 years now, minus about 5 months I had to take off to go to training for the Army. I lost a lot of time and muscle, and have just rescently gotten back into great shape.
I love weight lifting, and enjoy running still. I love the feeling I get when my muscles are pumped up after lifting some heavy weight. (or at least heavy to me) I love knowing that what I'm doing is making a difference and improving on the size and strength of my body.
MikeEsp_Fit's Progress & Goals

MikeEsp_Fit's Program
My Workout Program View My Full Workout Program
My Workout Program
This was a workout I did a while back, it's a great workout for putting on mass. It should be combined with a very high protein diet. This workout is also carb friendly.
MONDAY
Morning Workout
Chest
Barbell Bench Press – 5 X 15, 10, 8, 6, 4
Barbell Incline Press – 4 X 12, 10, 8, 6
Cable Flyes:
Incline – 2 X 12
Flat – 2 X 12
Decline – 2 X 12
Dumbbell Pullovers – 3 X 15
Back
Wide Grip Pull ups – 2 X Failure
Bent Over Barbell Rows – 5 X 20, 12, 10, 8, 8
V-Bar Barbell Rows – 4 X 12, 10, 8, 8
Lat Pulldowns – 4 X 12, 10, 8, 8
Seated Cable Rows – 4 X 12, 10, 10, 10
Evening Workout
Legs
Squats – 6 X 50, 20, 15, 12, 10, 8
Deadlift – 5 X 20, 15, 12, 8, 8
Hack Squats – 4 X 8-12
Lying Leg Curls – 6 X 20, 15, 12, 8, 8, 8
Leg Extension – 6 X 20, 15, 12, 8, 8, 8
Donkey Calf Raises – 5 X 20
Smith Machine Calf Raises – 5 X 12
TUESDAY
Shoulders
Barbell Military Press – 5 X 15, 10, 8, 6, 6
Dumbbell Lateral Raises – 4 X 12, 8, 8, 8
Dumbbell Bent Over Raises – 4 X 12, 8, 8, 8
Upright Rows – 5 X 15, 12, 10, 8, 8
Biceps
Barbell Bicep Curls – 5 X 15, 10, 8, 6, 6
Seated Dumbbell Curls – 4 X 12, 8, 8, 8
Preacher Curls – 4 X 12, 10, 8, 8
Triceps
Skull Crushers – 5 X 15, 12, 10, 8, 8
Cable Pressdowns – 4 X 12, 10, 8, 8
Dumbbell Kick-Backs – 4 X 12, 10, 8, 8
Forearms
Reverse Barbell Curls – 4 X 12, 10, 8, 8
Behind the Back Wrist Curls – 3 X 10
WEDNESDAY
Morning Workout
Chest
Dumbbell Bench Press – 5 X 12, 10, 8, 6, 6
Dumbbell Incline Press – 4 X 12, 10, 8, 8
Incline Dumbbell Flyes – 4 X 12, 10, 8, 8
Chest Dips – 3 X 12, 10, 10
Flexed Push-ups – 3 X 15
Back
V-Bar Pull-ups – 2 X Failure
Incline Seated Dumbbell Rows – 4 X 15, 12, 8, 8
V-Bar Barbell Rows – 4 X 12, 10, 8, 8
Lat Pulldowns – 4 X 12, 10, 8, 8
Single Arm Dumbbell Rows – 4 X 12, 10, 8, 8
Evening Workout
Legs
Squats – 5 X 25, 20, 15, 10, 5
Deadlift – 4 X 15, 12, 8, 8
Lunges – 3 X 10
Lying Leg Curls – 5 X 15, 12, 8, 8, 8
Leg Extension – 5 X 15, 12, 8, 8, 8
Standing Calf Raises – 5 X 20
Seated Calf Raises – 5 X 12
THURSDAY
Shoulders
Dumbbell Shoulder Press – 5 X 12, 10, 8, 6, 6
Dumbbell Front Raises – 4 X 12, 8, 8, 8
Dumbbell Bent Over Raises – 4 X 12, 8, 8, 8
Dumbbell Shrugs – 4 X 12, 10, 8, 8
Biceps
Alternating Dumbbell Curls – 4 X 10, 8, 6, 4
Cable Curls – 4 X 12, 8, 8, 8
Single Arm Preacher Curls – 4 X 12, 10, 8, 8
Triceps
Skull Crushers – 4 X 12, 10, 8, 8
Overhead Cable Extension – 4 X 12, 10, 8, 8
Bench Dips – 4 X 12, 10, 8, 8
Forearms
Hammer Curls – 4 X 12, 10, 8, 8
Behind the Back Wrist Curls – 3 X 10
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program
About MikeEsp_Fit
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