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Progress & Goals
172.8 Lbs.
LEAN BODY MASS
29.6 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
As I'm trying to vary my exercizes as much as possible(periodization), the info here is never really up to date. So the workout below was teh original workout I started with. I'll leave it up here for my amusement. My current workout routine is:
monday - chest & biceps
wednesday - back & triceps
friday - legs & shoulders
My original workout routine my trainer provided me:
Monday
Chest & Triceps
---10min treadmill (elevation 11.0 speed 5.5)---
1.Barbell Bench Press - wide grip
2.Barbell Incline Bench Press OR Smith Machine Incline Bench Press
3.Seated Machine Chest Flyes
4.Triceps Pushdown - Flat Bar Attachment
5.Triceps Pushdown - Rope Attachment
---20min treadmill (elevation 11.0 speed 5.5)---
Wednesday
Back & Biceps
---10min treadmill (elevation 11.0 speed 5.5)---
1.Seated Cable Rows
2.Lat Pulldowns
3.Iso-Lateral High Row
4.Straight-legged Deadlift
5.Machine Preacher Curls
6.Standing Barbell Curls OR Sitting Dumbell Curls
---20min treadmill (elevation 11.0 speed 5.5)---
Friday
Shoulders & Legs
---10min treadmill (elevation 11.0 speed 5.5)---
1.machine shoulder press
2.reverse flyes(anterior deltoid)
3.standing dumbell shoulder rotations
4.superset: leg extensions(20) + powerstance jumps (20)
5.superset: machine leg press + lunges
---20min treadmill (elevation 11.0 speed 5.5)---
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
A very simple and common program:
I have a pretty status quo supplementation plan(I think)
Whey protein(I favor Optimum Nutrition) but currently am testing MusclePharm Combat Powder.
ON Fish Oil softgels
Animalpak
preworkout(didnt like the speedy feel of Jack3d 3D so switched to BSN Explode 2.0)
morning:
-fish oil, animalpak, preworkout(i cycle a few weeks on, then about a month or 2 off)
post-workout(I do early morning workouts)
:protein shake
post lunch
:protein shake
~2 hours before sleep:
:protein shake
My Motivation Program View My Full Motivation Program
StimFlow updated his weight from 198 Lbs. to 202.4 Lbs., a 4.4 Lb. gain in 10 days.
Jan 25, 2013 | LikeStimFlow updated his weight from 193.6 Lbs. to 198 Lbs., a 4.4 Lb. gain in 62 days.
Jan 15, 2013 | Like
StimFlow week 12 fractured collarbone complete... supposedly I can go heavy in the gym again... fracture now considered thing of the past.
Oct 24, 2012 | LikeStimFlow 1 more week togo until fracture aftermath is considered an aftermath... i.e. I can go as heavy as possible again :P
Oct 18, 2012 | Like
Visitor Comments
StimFlow updated his body fat from 12.7% to 14.6%, a gain of 1.9% in 86 days.