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OK - I can do this!
May 24, 2012 1:04pm- 1
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Background
High School Basketball and family history
Physical/ Mental focus and connection
Supervic2007's Progress & Goals
Supervic2007's Program
My Workout Program View My Full Workout Program
My Workout Program
Spaced 3 days out on Friday, Monday, Wednesday
Friday:
Legs -
Treadmill 10 min mostly at lvl 3.5 or 4 (warm up)
Stretch 5 min (hams, groin, other leg focused)
Leg press 270 x 15 (warm up), 350x12, 370x12, 390x12
Ham Curl 120x12 (warm up) 140x10, 155x10, 170x10
Leg Extension 170x10, 190x10, 210x10 (been failing at 8)
Calf Extension 310x15, 330x15, 350x12
Glut Extension 170x10, 180x10, 190x10
Monday:
Chest and Bicep (started alternating sets, now alternating exercises and moving to seperating the bodyparts entirely as stamina builds)
Treadmill 10 min mostly at lvl 3.5 or 4 (warm up)
Stretch 5 min (hams, groin, other arm&leg focused- esp left shoulder)
Barbell Bench 135x10 (warm up) + 20 per set until left shoulder twinges
Life Machine flat press
Life Machine Flys
Hammer Incline Press
Cable Crossovers
Lifemachine bicep
Hammer Bicep
Concentrations or alt life Machine bicep
Stretching and light abdominal work with back extension
Wednesday
Back and Triceps
Treadmill 10 min mostly at lvl 3.5 or 4 (warm up)
Stretch 5 min (hams, groin, other arm&leg focused- esp left shoulder)
Hammer Pulldowns
Life Rear Delts
Straight Bar/ Straight Arm front Pull Downs
Rotator cuff inner and outer cables
Life Machine triceps
Hammer triceps
Hard Abs - 10 minutes
LifeMachine "dips"
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program
About Supervic2007
Diligenttom
When I grow up, I want to be just like him:) When I look at him, I want to work harder!
jay_dreamer
case he made a goal and stuck to it like i know i will
kevintyo
I think that we have similar body types and lifestyles and that if he can make such a dramatic change over time that I an do the same.
Kimalicious
Vic is always super motivated and focused. He inspires me every day not only to maintain my fitness and work harder to reach my goals, but just to be a better person.
Lazarux
I find a lot in common with Supervic2007's beginings 2 years prior, to my beginings now. We basically have the same starting body type, and I am inspired to make the same transformations. Supervic2007 is an excellent example of what hard work and dedication can do to transform oneself into something bigger and better.
Latest Forum Posts
Latest BodyBlog Entries
It Is a Marathon - not a Sprint
Posted in Other : Mar 07, 2012 3:47pmI hate running. I know many people love it and that is awesome! Seriously. But in my mind, running stinks. Or does it? I love sports. Racquetball, tennis, basketball - they are all great! My feet sure tell me how many miles I have run after the game/ match is over even though I do not seem to notice the distance at the time.
So maybe it is the long distance, mile after mile kind of running that gets to me. I see my fitness journey the same way. When I am in the zone and pushing a short term plan - things are
...Training on the Road
Posted in Other : Sep 12, 2011 1:18pmI know a lot of you can do this in your sleep but this is the first time I was able to consistently train and get even close to sticking with my nutrition while travelling. Now I am going to move into a more serious training schedule, measure BF%, get nutrition religion etc but I feel pretty motivated coming off the 2 weeks of travel with exercise.
Main secret ingredient was planning (i.e. bought only good foods, made myself accountable to peers at work that I would be training, avoided going out to dinner, etc). Good luck all!
Ramp up week almost done
Posted in Other : Aug 26, 2011 4:44pmIf I have time to lift - I have time to write! Just letting you all know that I made it through my first week back without letting my ego lift for me. It was very hard playing it smart after the past few months off and being satisfied with going for volume, good form, and 60-70% capacity. The next two weeks will be all about sticking with it while on the road. Phasing in cardio and stretching so when I am back - I can move more into a full on intensity program and increasingly strict nutrition.
Still - one day at a time - and today was go
...Visitor Comments
Supervic2007