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Progress & Goals
167.4 Lbs.
LEAN BODY MASS
18.6 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My workout regimen consists of a combination of cardio (amount varies pending goals) heavy lifting and short rest periods to keep the heart rate elevated.
Sun: OFF
Mon:Chest/Bi's/Abs
Tues: Quads/Calves
Wed: OFF
Thurs: Shoulders/Abs
Fri: Back/Hams
Sat: Tri's/Traps/Calves
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Chest:
- 3 Sets Rotator Cuff Exc.
- Incline Flys: 3x12
- Incline BB Presses: 3 x (12/10/8)
- Flat DB Presses: 3 x (12/10/8)
Biceps:
- Preacher Curls: 3 x (12/10/8)
- Hammer DB Curls: 3 x (12/10/8)
- Seated Incline DB Curls Alt: 3 x (12/10/8)
=======================
Quads:
- Leg Ext: 3 x (20/15/12)
- Leg Press: 4 x (20/15/15/12)
- Hack Squats: 4 x (20/15/15/12)
- Leg Ext: FST-7
Calves:
- Seated Raises: 4 x (12/10/8/8)
- Leg Press Raises: 4 x (12/10/8/8)
- Standing Raises: FST-7
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Shldrs:
- Side DB Laterals: 3 x (12/10/8)
- Bent Over Rear DB Laterals: 3 x (12/10/8)
- Military Press Smith Machine (behind neck): 3 x (12/10/8)
- Upright BB Rows: 3 x (12/10/8)
- Side DB Laterals: FST-7
Abs:
- Rope Crunches Weighted: 4 x 12
- Roman Chair Leg Lifts: 4 x Failure
- Crunches: 4 x Failure (2 second squeeze at top)
========================
Back:
- Lat Pull Down Cable for Serratus: 3 x 12
- Seated Hammer Strength Lat Rows: 3 x (12/10/8)
- Lat Pull Down Med Over Hand Grip: 3 x (12/10/8)
- Bent Over BB Rows: 3 x (12/10/8)
- Seated Med Grip Cable Rows: 3 x (12/10/8)
Hams:
- Lying Leg Curls: 3 x 12
- Stiff Legged Deads: 3 x 12
- Seated Leg Curls: FST-7
- Hypers Weighted: 3 x 12
=========================
Calves: Same as above
Triceps:
- Bent Bar Rope Push Downs: 3 x (12/10/8)
- Over Head DB Presses: 3 x (12/10/8)
- Close Grip Bench Presses: 3 x (12/10/8)
- Rope Push Downs: FST-7
Traps:
- BB Shrugs: 3 x (12/10/8)
- DB Shrugs: 3 x (12/10/8)
My Nutrition Program View My Full Nutrition Program
I'm a fan of keeping it simple. Carbs, protein, fats every meal- all clean.
My nutrition program varies pending my physique goals.
Here's an example:
Breakfast 7 am:
Oats
Egg Whites
Egg Whole
Snack 10am:
Whey Protein
Rice Cakes Salt Free
Old Fashion Adams PB
Lunch 1PM:
Chicken Breast
Baked Potato with Skin
Mixed Veggies
Soy Sauce Lite
Snack 4pm:
Hard Boiled Egg White
Apple
Adams PB
Dinner 6pm:
96% Lean Ground Beef
Baked Potato w/ Skin
Salad
Snack 8:30PM:
Whey Protein
Sugar Free Fat Free Pudding any flavor
My Supplement Program View My Full Supplement Program
I train like my life depends on it, all out or nothing. I fuel my body with what I believe and have seen works with proven results! iSatori!
Cardio and pre-bed: Amino Phase tabs. These tabs are dissolved over an 12 hour time span and with 6,000 mg of BCAA's and EAA's I know I am reaping the benefits of muscle protein synthesis.
Pre-weights: PWR and MORPH. PWR provides me with my caffeine fix (300mg per scoop) Carnosyn for power, Red Dralion which has shown to increase your mood levels, and Maslinic Acid for the pump! MORPH tabs, though stimulant free, are just straight addicting! The pump and vascularity I get from this 3 stage release is always what I'm chasing.
Meal Replacements: Eat-Smart MRP! with its highest quality proteins from fast-absorbing whey isolates and hydrolysates + slow-releasing casein proteins provide a constant supply of growth-enhancing amino acids I know my body is getting what it needs after the beatings I put it through on a almost daily basis.
Daily: ISA-Test. ISA-Test increases my free testosterone without any of the side effects that can occur from PH's.
My Motivation Program View My Full Motivation Program
Sean26607 updated his supplement program.
Cardio and pre-bed: Amino Phase tabs. These tabs are dissolved over an 12 hour time span and with 6,000 mg of BCAA's and EAA's I know I am reaping the benefits of muscle protein synthesis. Pre-weights: PWR and MORPH. PWR provides me with my caffeine fix (300mg per scoop) Carnosyn for power, Red Dralion which has shown to increase your mood levels, and Maslinic Acid for the pump! MORPH tabs, though stimulant free, are just straight addicting! The pump and vascularity I get from this 3 stage...
Go to supplement program
Sean26607 updated his weight from 180 Lbs. to 186 Lbs., a 6 Lb. gain in 54 days.
Jan 22, 2013 | Like
Visitor Comments
Sean26607 is now friends with markthomas1969.