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Overall Goal
///
Improve For A Sport
Want to weigh in at 64kg (141lbs) by the New Year, so a gain of 7.5kg (16.5lbs)
Progress & Goals
BEFORE
Sep 14, 2009
CURRENT
Sep 14, 2009
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
CURRENT WEIGHT
127.1
Lbs.
Oct 18, 2009
CURRENT BODY FAT
--
%
PROGRESS HISTORY
Lbs.
2007-01-10,2008-11-02,2009-09-23,2009-10-05,2009-10-18
114.4,123.2,124.3,125.6,127.2
%
Lbs.
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Workout program is being designed to improve strength and build size.
Monday
Squat
Row
Romanian Deadlift
Wednesday
Benchpress
Lunge
Barbell Shrug
Friday
Deadlift
Dip
Back Extension
Sets & Reps - 2-3 Warm-up sets on the first two exercises. Followed by 4-5 sets of 5 reps, and 1 set of 3 reps (for all exercises)
Monday
Squat
Row
Romanian Deadlift
Wednesday
Benchpress
Lunge
Barbell Shrug
Friday
Deadlift
Dip
Back Extension
Sets & Reps - 2-3 Warm-up sets on the first two exercises. Followed by 4-5 sets of 5 reps, and 1 set of 3 reps (for all exercises)
My Nutrition Program View My Full Nutrition Program
Richoss has not added any program information.
My Supplement Program View My Full Supplement Program
Richoss has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
By knowing I will never be 100% but yet, still strive to reach perfection.
Visitor Comments
Leave a Comment
bahpster
lol buddy was a joke, time to settle....are u embarrased now? for getting so angry
nah just messin with ya
serious question, whats ur best 100 m time?
Jan 11, 2008 6:55am
booma2222
Hey mate... can you send me tha program for Aussie rules please...
Thanks,
Todd Ryan
Jan 4, 2008 4:34pm
WRMUSCLE
Hey man thank you for the support you look very ripped to:) Well I used to be a WR but not anymore though I won;t play football anymore however my 40 time was 4.65 now its about 5.5 lol
Jan 16, 2007 2:19pm
stephenlouis
Hi Richoss
"Benzac AC wash" is just one of about 60 brand names for "BENZOYL PEROXIDE. It is efective for acne.
pHisoHex is a brand of hexachlorophene detergent cleanser, it is a surgical scrub.
Sep 27, 2006 9:15am
guest
Richoss,
Just noted you were using PHisohex for your acne. Get off that stuff mate, I used to use it when I was your age and it didn't do shit. Go to your chemist and get some "Benzac AC wash" .. i use 5% but you can get 10%. I am a medical student so you can take my word for it!
A bottle of that stuff will be ~$15 over the counter. Good luck, and drop me a line if it brings you some relief from your acne.
Cheers
Jim
Aug 31, 2006 7:06am