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Overall Goal
///
Lose Fat
I'm done bulking and now trying to survive life. I'm doing professional modelling now. I'm on my way to 6-pack St. and Smaller-Hips Ave.
Progress & Goals
BEFORE
Sep 1, 2010
CURRENT
Feb 18, 2011
172.9 Lbs.
LEAN BODY MASS
17.1 Lbs.
BODY FAT
CURRENT WEIGHT
190
Lbs.
Feb 14, 2011
CURRENT BODY FAT
9
%
Jan 19, 2011
PROGRESS HISTORY
Lbs.
2010-11-30,2011-01-13,2011-01-19,2011-02-14
180,180,182,190
Mar 15, 2011
195 Lbs.
%
2011-01-19
9
Lbs.
2010-11-30,2011-01-13,2011-01-19,2011-02-14
163.8,163.8,165.6,172.9
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
This program is totally inspired by Lyle McDonald but it was fully customized to my needs by a good friend under the name of AlwaysTryin. These workout program specializes in bulking and gaining lean muscle while setting PRs weekly.
MONDAY - Chest + Triceps + Light Cardio
*CHEST
Bench Press - 4x8
Incline Press - 4x8
Parallel Bar Dips - 3x12
Dumbbell Flys - 2x20
*TRICEPS
Pushdowns - 4x8
Kickbacks - 2x20
*LIGHT CARDIO
2km walk
TUESDAY - Legs
*LEGS
Squats - 4x8
Leg Press - 4x8
Front Squats - 3x12
Hamstring Curls - 4x8
Standing Calf Raise - 2x20
WEDNESDAY - Biceps + Back
*BACK
Deadlifts - 4x8
Bent Row - 4x8
One-Arm Dumbbell Row - 4x8
Lat Pulldowns - 4x8
*BICEPS
Barbell Curls - 4x8
Preacher Curls - 4x8
THURSDAY - Intense Cardio
*INTENSE CARDIO
5km Jog.
Jump Ropes - 300 both legs. 100 each leg.
Jumps on boxes.
FRIDAY - Shoulders + Traps + Light Cardio
*SHOULDERS
Front Press - 4x8
Dumbbell Press - 4x8
Lateral Raises - 3x12
One-Dumbbell Front Raise - 2x20
*TRAPEZIUS
Upright Rows - 3x12
Dumbbell Shurgs - 2x20
*LIGHT CARDIO
2km walk
SATURDAY - Legs
*LEGS
Squats - 4x8
Leg Press - 4x8
Front Squats - 3x12
Hamstring Curls - 4x8
Standing Calf Raise - 2x20
MONDAY - Chest + Triceps + Light Cardio
*CHEST
Bench Press - 4x8
Incline Press - 4x8
Parallel Bar Dips - 3x12
Dumbbell Flys - 2x20
*TRICEPS
Pushdowns - 4x8
Kickbacks - 2x20
*LIGHT CARDIO
2km walk
TUESDAY - Legs
*LEGS
Squats - 4x8
Leg Press - 4x8
Front Squats - 3x12
Hamstring Curls - 4x8
Standing Calf Raise - 2x20
WEDNESDAY - Biceps + Back
*BACK
Deadlifts - 4x8
Bent Row - 4x8
One-Arm Dumbbell Row - 4x8
Lat Pulldowns - 4x8
*BICEPS
Barbell Curls - 4x8
Preacher Curls - 4x8
THURSDAY - Intense Cardio
*INTENSE CARDIO
5km Jog.
Jump Ropes - 300 both legs. 100 each leg.
Jumps on boxes.
FRIDAY - Shoulders + Traps + Light Cardio
*SHOULDERS
Front Press - 4x8
Dumbbell Press - 4x8
Lateral Raises - 3x12
One-Dumbbell Front Raise - 2x20
*TRAPEZIUS
Upright Rows - 3x12
Dumbbell Shurgs - 2x20
*LIGHT CARDIO
2km walk
SATURDAY - Legs
*LEGS
Squats - 4x8
Leg Press - 4x8
Front Squats - 3x12
Hamstring Curls - 4x8
Standing Calf Raise - 2x20
My Nutrition Program View My Full Nutrition Program
Retrotiger has not added any program information.
My Supplement Program View My Full Supplement Program
Retrotiger has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I always think about my goals. Basketball career, my family, my friends, and everything else that's in my priority list. Also God, I believe that He made me do this bodybuilding thing to give Him glory and honor. Praise the Lord!
Visitor Comments
Leave a Comment
love002
hello
I'm Miss Celia, I saw
your profile today at bodyspace.bodybuilding.com i like it
so write me back on my private email id ok.
EMAIL;(celialove33@yahoo.co.uk)
Dec 12, 2012 10:01am