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Overall Goal
///
Gain Muscle
My goal is to reach a solid 150 lbs of *lean* muscle mass by the end of the year.
Progress & Goals
BEFORE
CURRENT
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
CURRENT WEIGHT
137
Lbs.
Nov 15, 2012
CURRENT BODY FAT
--
%
PROGRESS HISTORY
Lbs.
2010-03-05,2010-04-08,2010-04-16,2010-05-04,2010-05-06,2010-05-28,2010-06-18,2010-07-12,2010-08-10,2010-09-30,2010-10-23,2010-11-01,2010-11-11,2011-02-02,2011-02-13,2011-03-26,2011-04-09,2011-08-02,2012-11-15
112.5,130,131,132,132,134,137,138,131,130,131,133,134,136,139,141,138,136,137
Feb 01, 2011
150 Lbs.
%
Lbs.
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Workout A: Chest & Back
• Incline Dumbbell Press (4 × 12, 10, 8, 6)
• Flat Dumbbell Press (4 × 12, 10,8, 6)
• Flat Barbell Bench Press (3 × 1 minute)
• Machine Flies (4 × 12, 10, 8, 6)
• Front Pull-Down (4 × 12, 10, 8, 6)
• Low Pulley Row (4 × 12, 10, 8, 6)
• T-Bar Row, 2nd Grip (4 × 12, 10, 8, 6)
• One-Arm Dumbbell Row (4 × 12, 10, 8, 6)
Workout B: Thighs & Calves
• Squats (5 × 5)
• Machine Leg Press (4 × 12, 10, 8, 6)
• Leg Extension (4 × 12, 10, 8, 6)
• Lying Leg Curl (4 × 12, 10, 8, 6)
• Standing Leg Curl (4 × 12, 10, 8, 6)
• Standing Toe Raise (3 × 12, 10, 8)
• Seated Toe Raise (3 × 20-50)
Workout C: Shoulders & Arms
• Dumbbell Shoulder Press (4 × 12, 10, 8, 6)
• Military Press to Front (4 × 12, 10, 8, 6)
• Side Laterals & Front Raise Superset (4 × 10 each)
• Posterior Flies (4 × 12, 10, 8, 6)
• Close Grip Bench Press & Standing Barbell Curl Superset (4 × 10 each)
• Lying Dumbbell Extension & Dumbbell Hammer Curl Superset (4 × 10 each)
• Wrist Curl & Reverse Wrist Curl Superset (4 × 20)
• Incline Dumbbell Press (4 × 12, 10, 8, 6)
• Flat Dumbbell Press (4 × 12, 10,8, 6)
• Flat Barbell Bench Press (3 × 1 minute)
• Machine Flies (4 × 12, 10, 8, 6)
• Front Pull-Down (4 × 12, 10, 8, 6)
• Low Pulley Row (4 × 12, 10, 8, 6)
• T-Bar Row, 2nd Grip (4 × 12, 10, 8, 6)
• One-Arm Dumbbell Row (4 × 12, 10, 8, 6)
Workout B: Thighs & Calves
• Squats (5 × 5)
• Machine Leg Press (4 × 12, 10, 8, 6)
• Leg Extension (4 × 12, 10, 8, 6)
• Lying Leg Curl (4 × 12, 10, 8, 6)
• Standing Leg Curl (4 × 12, 10, 8, 6)
• Standing Toe Raise (3 × 12, 10, 8)
• Seated Toe Raise (3 × 20-50)
Workout C: Shoulders & Arms
• Dumbbell Shoulder Press (4 × 12, 10, 8, 6)
• Military Press to Front (4 × 12, 10, 8, 6)
• Side Laterals & Front Raise Superset (4 × 10 each)
• Posterior Flies (4 × 12, 10, 8, 6)
• Close Grip Bench Press & Standing Barbell Curl Superset (4 × 10 each)
• Lying Dumbbell Extension & Dumbbell Hammer Curl Superset (4 × 10 each)
• Wrist Curl & Reverse Wrist Curl Superset (4 × 20)
My Nutrition Program View My Full Nutrition Program
Ramy33 has not added any program information.
My Supplement Program View My Full Supplement Program
Ramy33 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
The mirror!
Visitor Comments
Romantic1983
Thanks! I hope the same has been for you too! Abs look great! Nicole
Mar 23, 2011 3:52pm
andreb
Tu as bien raison d'etre content avec le progres. Le poid et les poids vont dans la bonne direction et le BF est tres bas. Nouvelle photo du progres le montre tes bien. Bon bras ET avant-bras et des abdominaux d'etre fier. Andre
Feb 19, 2011 9:44pm
andreb
How goes the training in the new year? Je vois que tu est presque a ton but pour le poid. Du bon travail.....Andre
Feb 9, 2011 7:16am
kenethleclair
NOBODY HAS ABS AS GOOD AS YOURS BRO...YOU MAKE A GREAT INSPIRATIONAL MODEL FOR EVRYONE.
Nov 5, 2010 1:51pm
andreb
Tu as raison. Avec une bonne alimentation tu pourras aller tres loin dans ce sport..... Andre
Nov 3, 2010 3:05pm
blacked
Thanks for the add Ram and the positive Feedback! Keep filling it bro...you're definitely in better shape than I was at that age. You're on the right track.....late
Nov 3, 2010 10:00am
lil_kris
Wholly crap sweets! U are one determined soul! Young and driven, dont u dare lose that, or u will regret it! Its a lifestyle, U def want to live.. so stay focused & Own it doll.. also always know u just made my old butt happy for sure... I am glad I inspire u doll! Means alot! Hit mega goals sweets, U have mucho potential!! OWN IT and Rock It Daily!! why the hell not? ;)
Nov 2, 2010 10:20pm
andreb
Le poids remonte un peu. Excellente definition, specialement pectoraux et abdominaux. Andre
Nov 2, 2010 3:59pm
andreb
J'espere que tu as eu une tres belle ete et fait un tres beau voyage. Bonne annee scolaire et aussi beaucoup de succes avec tes buts ici. Gardes- nous au courant. Andre
Sep 10, 2010 9:40am
MarkShellem
Thanks for replying. I can see now that I'm going to be a hard gainer, just need a little help with getting definiton really. Bit of muscle aswell.
Aug 6, 2010 8:08am
Ramy33 added a new profile photo.