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Progress & Goals
184.5 Lbs.
LEAN BODY MASS
20.5 Lbs.
BODY FAT
PROGRESS HISTORY
Philosophy
My Workout Philosophy View My Full Workout Philosophy
The Spartan's ( Old School ) workout!!
So this is my workout plan:
Sundays: Chest,
1: Chest Fly's: 4 -5 sets 15 -20 reps followed by Chest presses 4 - 5 sets of 12 -15 reps
2: Bench Press: 4 - 5 sets 135lbs through 225lbs, 12 - 15 reps each followed by Ball push ups 15 -20 reps
3: Incline Chest Presses 4 - 5 sets 60lbs through 90lbs 15 -20 reps followed by Dips 4 - 5 sets 20 reps each
4: Abs: 300 reps.
Monday's Shoulders, Back and Arms
1: bicep curls Straight bar: 4 - 5 sets 15 - 20 reps each on 65lbs followed by Tricep extentions on ropes 4 -5 sets 20 - 30 reps of 65 - 80lbs
2: Back Pull ups 4 -5 sets own body weight till failier followed by Shoulder lateral side Raises 4 -5 sets on 15 -20 reps 20 - 40lb dumb bells
3: Reverse Bicep curls 4 -5 sets on 40 -80lbs followed by reverse Tricep extentions on straight bar robe pulls 4 -5 sets 15 -20 reps 60 - 90lbs
4: Straight Bar shoulder raises on Bouster ball 4 -5 sets with 40 -70lb St. bar 15 reps each followed by rope pull back extentions 4 -5 sets of 15 reps each.
5: Cable bicep curls 4 - 5 sets on 15 -20 reps followed by Tricep Extentions on rope 4 -5 sets 20 - 25 reps.
6: Upside Down shoulder or ( Military handstand pushups ) 4 -5 sets 10 -15 reps followed by straight bar arm curls 4 -5 sets 20 reps each on 45lbs.
7: Abs 300 reps
Tuesdays: Legs,
1: Squats: 4 - 5 sets of 155lbs to 245lbs 12 - 15 reps each followed by Leg Presses: 4 - 5 sets of 300lbs to 800lbs 15 reps each.
2: Leg Extentions single leg: 4 - 5 sets 20lbs to 80lbs followed by Leg Curls: 4 - 5 sets 60lbs to 120lbs 15 reps each. Nice and slow
3: Single leg Bouster ball challenges 4 - 5 sets with 15lb balance beam bar followed by Calve raises 4 - 5 sets 90lbs 20 - 25 reps each
4: Single leg Presses: 4 - 5 sets 145lbs to 225lbs 15 reps each followed by The Frank Zane Squat: 4 - 5 sets with 150lbs 15 reps each
5: Abs 300 reps
I do two a days on the days at work witch are Sunday, Monday and tuesdays when I have the free time at work.
Wednesdays: Repeat of Sunday
Thursdays: Repeat of Monday
Fridays:Repeat of Tuesday
Saturdays: Off or on Shift at work. Arms and shoulders
My Nutrition Philosophy View My Full Nutrition Philosophy
I modified my own meal plan and lost over 105lbs eating this way.
Meal 1: 6 eggs, 4 whites and 2 whole, scrambbled with 1 whole chopped red bell pepper and 2 cups of broccoli. Side of a banana with green tea for drink.
Meal 2: 8oz of chicken breast with 2 cups of broccoli, 1 package of tofu and 1 large tomato
Meal 3: (After Workout) 2 scoops of Whey protein by Dymatize in green tea and 1 whole banana
Meal 4: 8oz of chicken breast with 2 cups of broccoli, 1 whole red bell pepper, and 1 package of tofu
Meal 5: 2 scoops of Dymatize Casein Whey protein with green tea and 1 large Avocado
You can use any type of Veg or fruit with this meal and notice the results fast. Just make sure your excersizing moderately.
My Supplement Philosophy View My Full Supplement Philosophy
The Spartan's Supplement
Dymatize: Proteins
USP Labs: OxielitePro for a thermo
Infinite Labs: Juggernaut
Carlson's: Alaskan Salman Oil
Rockstar Energy Drinks: Love them
Inner Armor: Proteins and Amino's they have the best amount of L-Leucine
My Motivation Philosophy View My Full Motivation Philosophy
My Law is Simple: Goals are temporary, Lifestyles are Forever!
Spartan36 updated his weight from 195 Lbs. to 205 Lbs., a 10 Lb. gain in 61 days.
Apr 15, 2013 | LikeSpartan36 updated his weight from 205 Lbs. to 195 Lbs., a 10 Lb. loss in 58 days.
Feb 13, 2013 | LikeSpartan36 Feeling great, Christmas and New Years here we come. Setting new goals for next year can't wait.
Dec 23, 2012 | LikeSpartan36 updated his weight from 193.5 Lbs. to 205 Lbs., a 11.5 Lb. gain in 157 days.
Dec 17, 2012 | Like
Spartan36 is taking Infinite Labs Cyclo Bolan NT as part of his current supplements.
Started taking: Jul 26, 2012
Reason for taking: Gain lean mass
Spartan36 updated his weight from 185 Lbs. to 193.5 Lbs., a 8.5 Lb. gain in 90 days.
Jul 13, 2012 | Like
Spartan36 updated his supplement program.
Dymatize: Proteins USP Labs: OxielitePro for a thermo Infinite Labs: Juggernaut Carlson's: Alaskan Salman Oil Rockstar Energy Drinks: Love them Inner Armor: Proteins and Amino's they have the best amount of L-Leucine
Spartan36 185lbs 7% bodyfat, did I mention that I fluxuate from 180 to 190lbs, SOB it's all good I gain more muscle that way.
Jun 25, 2012 | Like
Visitor Comments
Spartan36 updated his body fat from 12% to 10%, a loss of 2% in 61 days.