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Overall Goal
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Transform My Body
Progress & Goals
BEFORE
CURRENT
168 Lbs.
LEAN BODY MASS
42 Lbs.
BODY FAT
CURRENT WEIGHT
210
Lbs.
Apr 6, 2011
CURRENT BODY FAT
20
%
Sep 5, 2009
PROGRESS HISTORY
Lbs.
2009-09-05,2009-12-13,2010-01-01,2010-05-30,2010-05-31,2010-06-13,2010-07-11,2010-07-21,2010-08-05,2010-10-18,2011-04-06
227,217,218,206,207,202,196,192,190,198,210
%
2009-09-05
20
Lbs.
2009-09-05,2009-12-13,2010-01-01,2010-05-30,2010-05-31,2010-06-13,2010-07-11,2010-07-21,2010-08-05,2010-10-18,2011-04-06
181.6,173.6,174.4,164.8,165.6,161.6,156.8,153.6,152,158.4,168
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
This is a program based on Bill Starrs 5x5, which is ment to help improve strength. I'm hoping too start playing rugby and this was recomended but due too overtraining in the first week i changed the workout slightly too prevent this until my legs are stronger.
Monday: Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Squat 5x5
Bench 5x5
Barbell row 5x5
Hypers
Situps
Wednesday: First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Squat 4x5
Bench 4x5
Military Press 5x5
Situps
Friday: First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Squat 4x5 1x3 1x8
Bench 4x5 1x3 1x8
Barbell row 4x5 1x3 1x8
Dips
Curls
triceps extensions
Monday: Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Squat 5x5
Bench 5x5
Barbell row 5x5
Hypers
Situps
Wednesday: First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Squat 4x5
Bench 4x5
Military Press 5x5
Situps
Friday: First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Squat 4x5 1x3 1x8
Bench 4x5 1x3 1x8
Barbell row 4x5 1x3 1x8
Dips
Curls
triceps extensions
My Nutrition Program View My Full Nutrition Program
Ripht has not added any program information.
My Supplement Program View My Full Supplement Program
Ripht has not added any program information.
My Motivation Program View My Full Motivation Program
Ripht has not added any program information.
Visitor Comments
Leave a Comment
treyslawyer07
yeah thats whats up. they play rugby at my college i should go see a game. i have rugby players in my classes.
Sep 12, 2009 8:24pm