Discounts & Deals - Sign Up!
Overall Goal
///
Gain Muscle
I want to gain muscles mass from 75kg to 95.
Increase chest and arms mainly. Im looking for some motivation, to follow progress with someone would be great.
goal physique
Fitness Model
Progress & Goals
BEFORE
Aug 8, 2008
CURRENT
Jan 7, 2013
172.2 Lbs.
LEAN BODY MASS
17 Lbs.
BODY FAT
CURRENT WEIGHT
189.1
Lbs.
Jan 17, 2013
CURRENT BODY FAT
9
%
Jan 17, 2013
PROGRESS HISTORY
Lbs.
2010-04-28,2010-05-05,2010-05-15,2010-08-13,2010-11-20,2010-12-23,2011-02-27,2011-09-17,2011-09-20,2012-01-02,2012-01-03,2012-04-25,2012-08-28,2012-10-11,2013-01-07,2013-01-17
165,170.5,176,182.6,176,176,171.6,176,187,187,187,195.8,184.8,184.8,416.2,189.2
Nov 20, 2014
209 Lbs.
%
2010-04-30,2010-05-18,2010-05-19,2010-11-20,2011-02-27,2012-01-03,2012-04-25,2012-10-11,2012-10-15,2013-01-07,2013-01-17
18.5,15,12.5,12.5,12.5,12.5,12.5,12.5,8,8,9
Nov 20, 2014
8 %
Lbs.
2010-04-28,2010-05-05,2010-05-15,2010-08-13,2010-11-20,2010-12-23,2011-02-27,2011-09-17,2011-09-20,2012-01-02,2012-01-03,2012-04-25,2012-08-28,2012-10-11,2013-01-07,2013-01-17
144.4,149.2,154,159.8,154,154,150.2,154,163.6,163.6,163.6,171.3,161.7,170,382.9,172.2
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Looking at some other workouts, I feel embarrassed, but here it goes...I will improve on the weights and increase reps to 15.
Currently im doing 3 sets of 10 reps each.
warm up: machine row
5 min
chest press macine
50-60
cable flies
70-90
single arm cable flies
50
bench press barbell
40
bench press dumbell 3 point
32-36
inclinechest press
28
bicep curls machine
27-40
dumbell concentrated curl ups
16
hammer curl
16
bar curl
20
tricep rope pull down
15-20
tricep dumbell extentions
12-16
tricep overhead extentions
22-26
tricep assisted dips
shoulder military press
20-22
dumbell raise
10
plate shoulder rotation
10
back wide grip pull
50
back close grip pull
50
lat pull down
40-50
bent over fly lift
22
cable close pull down
50
leg squats dumbell
16-18
leg squatswide out
leg press
90
leg quad extentions
20
leg ham retraction
40
gluts squats
plank hold dorsal leg raises
core sit-ups ball
plank hold
glide close/wide
back
Currently im doing 3 sets of 10 reps each.
warm up: machine row
5 min
chest press macine
50-60
cable flies
70-90
single arm cable flies
50
bench press barbell
40
bench press dumbell 3 point
32-36
inclinechest press
28
bicep curls machine
27-40
dumbell concentrated curl ups
16
hammer curl
16
bar curl
20
tricep rope pull down
15-20
tricep dumbell extentions
12-16
tricep overhead extentions
22-26
tricep assisted dips
shoulder military press
20-22
dumbell raise
10
plate shoulder rotation
10
back wide grip pull
50
back close grip pull
50
lat pull down
40-50
bent over fly lift
22
cable close pull down
50
leg squats dumbell
16-18
leg squatswide out
leg press
90
leg quad extentions
20
leg ham retraction
40
gluts squats
plank hold dorsal leg raises
core sit-ups ball
plank hold
glide close/wide
back
My Nutrition Program View My Full Nutrition Program
Shiloh07 has not added any program information.
My Supplement Program View My Full Supplement Program
Shiloh07 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Its hard at times, cause all you see in magazines are perfect bodies and thinking will I ever get there.
Regroup, focus and disipline.
Regroup, focus and disipline.
Visitor Comments
Shiloh07 has no comments on his page.
Shiloh07 is now friends with Achaff88.