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in:
OoORZONEoO
12.1%
bf
151.8 Lbs.
wt
5'6"
ht
BodySpace Member
OoORZONEoO
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Member Since: Feb 3, 2007

Last Visit: Feb 19, 2013

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BODYGROUPS

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INSPIRED BY

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real name
Alexandre
age
0
gender
Male
location
gym
occupation
Overall Goal
///
Gain Muscle
goal physique
Bodybuilder

Progress & Goals

BEFORE
Feb 1, 2006
CURRENT
Feb 20, 2010

133.3 Lbs.

LEAN BODY MASS

18.5 Lbs.

BODY FAT

CURRENT WEIGHT
151.8
Lbs.
Feb 13, 2013
Lbs.
Save
CURRENT BODY FAT
12.1
%
Feb 13, 2013
%
Save

PROGRESS HISTORY

Lbs.
2007-02-01,2007-03-25,2007-04-07,2007-04-08,2007-04-15,2007-04-20,2007-05-14,2007-05-20,2007-06-09,2007-08-24,2010-02-20,2013-02-13
136,144.1,144.1,143.7,144.3,145.4,143,146.1,147.8,154,158.4,151.8
Dec 07, 2016
199.8 Lbs.
%
2007-04-07,2007-08-26,2013-02-13
11,12.2,12.2
Dec 07, 2016
6 %
Lbs.
2007-02-01,2007-03-25,2007-04-07,2007-04-08,2007-04-15,2007-04-20,2007-05-14,2007-05-20,2007-06-09,2007-08-24,2010-02-20,2013-02-13
121,128.2,128.2,127.9,128.4,129.4,127.3,130,131.6,135.2,139.1,133.3

LATEST MEASUREMENTS

  • Waist
    31.1" a gain of 0.8" in 140 days
    Aug 26, 2007
  • Arms
    13.4" a gain of 0.7" in 1 day
    Apr 8, 2007
  • Chest
    40.3" a gain of 2.2" in 1 day
    Apr 8, 2007
  • Thighs
    20.9" a gain of 0.5" in 1 day
    Apr 8, 2007
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My Workout Program

Hello everybody !

Before to describe my workout program, I must precise some things : my gym is rather small and I don’t have access to these dreams machines like Nautilus or others …

So this is a list of what offer my gym :

- A tower with 4 workout stations
(Leg Extension, Lat Pulldown, Bench Press, Triceps Extension)
=> Max 50kg for each station

- A multifonction cable tower by Lifefitness like this:
http://www.fitnessboutique.fr/musculation/appareil/LIFEFITNESS-G5-Cable-Motion-System/prod-LIFG5.html
=> Max 80kg

- A Pectoral Fly
=> Max 60kg

- A Dip & Pullups station

- An EZ bar and 1.20m bar (not really good for bench press but we don’t have the choice …)

- And weights (10kg x 2 / 5kg x 4 and others 3-2-1kg weights)

As you can see, it’s rather bad for an optimal training and muscular growth but I try to use all that I have to the better way I can.
Notably, I have discovered this morning that if I combine the Cable Tower and the Triceps Extension, I can obtain a Cable Crossover and I’m really happy about that !

An other problem is the lack of weights in the machines except in the Cable Tower, we must add dumbbell on the pile of plates for an additional weight …


So, stop talking and lets see my workout program :

MONDAY : Chest

- Bench Press => 4 x 8/10
- Incline Bench Press => 3 x 8/10
- Pullover => 3 x 8/10
- Cable Crossover => 4 x 8/10

I often change my workout so I can add one of these exercises :
- Dumbell Chest Press => 3 x 8/10
- Dumbbells Flies => 3 x 8/10
- Incline Dumbbells Flies => 3 x 8/10
- Pectoral Fly => 4 x 8/10 with decreasing series


TUESDAY : Quads / Hamstrings / Calves

Quads:
- Leg Extension => 3 x 8/10 with a different foot position for each serie
- Squat => 4 x 8/10
Hamstrings:
- Leg Curl => 2 x 8/10
- Dumbbell Lunges => 2 x 8/10
Calves:
- Barbell Seated Calf Raise => 3 x 15/20
- Dumbbell Stand Up Calf Raise => 2 x 15/20


WEDNESDAY : Delts / Traps

Delts:
- Barbell Shoulder Press => 3 x 8/10
- Front Dumbbell Raise => 3 x 8/10
- Side Lateral Raise => 3 x 8/10
- Seated Bent Over Rear Delt Raise => 3 x 8/10
Both:
- Upright Barbell Row => 3 x 8/10
Traps:
- Barbell Shrugs => ¾ x 10
- Dumbbell Shrugs => ¾ x 10

For this workout, I often add decreasing series for the raises, add or remove an exercice, all depending of my motivation and my shape ...


THURSDAY : Back

Lats :
- Pullups (wide grip) => 3 x 6/8
- Wide-Grip Lat Pulldown => 3 x 8/10
- Wide-Grip Pulldowns Behind The Neck => 3 x 8/10
- Straight-Arm Pulldown => 3 x 10/12
Middle Back :
- Bent Over Barbell Row => 3 x 8/10
- One-Arm Dumbbell Row => 3 x 8/10
- Cable Rows => 3 x 8/10
Lower back :
- Hyperextensions => 2 x 10/12

I try to add decreasing series for the pulldowns during my workout …


FRIDAY : Biceps / Triceps / Forearms

Biceps :
- Chin-Up => 3 x 8/10
- Barbell Curl => 3 x 8/10
- Dumbbell Alternate Bicep Curl => 3 x 8/10
- Alternate Hammer Curl => 3 x 8/10
- Alternate Incline Dumbbell Curl => 3 x 8/10
- Concentration Curls => 2 x 8/10 with decreasing series
Triceps :
- Bench Dips => 3 x 8/10
- JM Press => 3 x 8/10
- Triceps Pushdown => 3 x 8/10
Forearms :
- Palms-Down Wrist Curl Over A Bench => 4 x 8/10

For this workout, I must use supersets in order to reduce the time in the gym …


SATURDAY: OFF (sleep and eat ^^)

SUNDAY: OFF (sleep and eat too ^^)


All my workouts last between 1h and 1h30, it's largely sufficient and intensive !
My rest pause are between 1mn and 2mn max (depending of the target muscle, 1mn for the calves and 2mn for pecs for example).


I must precise that I use X-Rep method (partial reps) for all my series when its possible with the exercice of course (doing partial reps during Dumbbell Lunges is rather impossible and useless for example) …



That's end, you know all about my routine !

My Nutrition Program View My Full Nutrition Program

OoORZONEoO has not added any program information.

My Supplement Program View My Full Supplement Program

OoORZONEoO has not added any program information.

My Motivation Program View My Full Motivation Program

My Motivation Program

My Life, My Dream, My Future ...

What OoORZONEoO Is Up To

OoORZONEoO is now friends with MeanMuscle4.

Feb 13, 2013

OoORZONEoO updated his weight from 158.4 Lbs. to 151.8 Lbs., a 6.6 Lb. loss in 1089 days.

Feb 13, 2013 |
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About Me

About Me:
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Visitor Comments

doogieh
doogieh NICE progress. Keep it up. Oct 13, 2007 6:41am
svtballa
svtballa thnx man Sep 9, 2007 1:50pm
pitapos
pitapos damn... you have made some really good progress over the past year. congrats. May 28, 2007 4:21pm
andreb
andreb Transformation is awesome. That back is thickly muscled and ripped, solid lats, traps. Great job on delts and biceps/triceps and forearms. Side pose also shows nice thick chest/pecs. Du tres bon travail jusqu'a present et un champion dans ce sport tres bientot. Keep us updated on your progress. Andre May 14, 2007 7:41pm
scottie0382
scottie0382 great back development man. your progressing really good May 13, 2007 11:35am
Michael 1956
Michael 1956 Bonne photo,Alex,bonne masse sur ton haut de dos,continu ,Alex,lache pas,tu verras la difference un peu plus tard. May 13, 2007 11:25am
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