Progress & Goals
183.8 Lbs.
LEAN BODY MASS
18.2 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Days a week - 6-7
I warm up with 10 minutes on a concept2 rowing machine. Averaging 1:45 per 500k everyday. I finish with pushups.. 80
Monday - Chest
Medial- Flat Bench Press (12,10,8,6)
Flys (12x4)
Upper - Incline Dumbbell press (12,10,8,6) (3 different angles of incline, 4 sets each)
Incline Flys (4x12)
Incline press Machine (12,10,8,6)
Lower - Decline Bench press
Dips
Pull overs - machine. pulleys, or dumbbells (12x3)
Push- ups - as many as you can do in 3 sets
ABDOMINAL - Decline crunch and with twist.
Tuesday - Hamstrings and Lower back
Hamstrings - Lunges with barbell dumbbells. Standing and Walking.
Legs Curls on machine, isolated
Pulley hamstring curls.
dumbbell bench step ups
Seated hamstring curls on machine.
Lower back - Romanian dead lift, straight legged dead lift. dumbbell and barbell
Lower back hyper extensions and with twist.
elevated stiff legged dead lift.
Abdominal - 200 crunches, knee to elbow, leg lifts.
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
Naturalgraham4 added a new photo to his photo gallery.
Jan 9, 2013 | LikeNaturalgraham4 added a new photo to his photo gallery.
Jan 2, 2013 | LikeNaturalgraham4 updated his body fat from 4% to 9%, a gain of 5% in 975 days.
Dec 12, 2012 | LikeNaturalgraham4 added a new photo to his photo gallery.
Nov 16, 2012 | LikeNaturalgraham4 added a new photo to his progress photos.
Oct 15, 2012 | Like


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Naturalgraham4 added a new photo to his photo gallery.