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Overall Goal
///
Improve For A Sport
Playing weight at 205..
goal physique
Athlete
Progress & Goals
BEFORE
Jul 9, 2008
CURRENT
Aug 10, 2012
161.5 Lbs.
LEAN BODY MASS
28.5 Lbs.
BODY FAT
CURRENT WEIGHT
190
Lbs.
Dec 6, 2012
CURRENT BODY FAT
15
%
Nov 29, 2012
PROGRESS HISTORY
Lbs.
2011-05-28,2011-12-20,2012-02-25,2012-04-22,2012-05-23,2012-11-11,2012-11-15,2012-11-29,2012-12-04,2012-12-06
187,193,201,194,194.5,170,180,180,185,190
Dec 03, 2012
205 Lbs.
%
2012-11-29
15
Nov 05, 2015
10 %
Lbs.
2011-05-28,2011-12-20,2012-02-25,2012-04-22,2012-05-23,2012-11-11,2012-11-15,2012-11-29,2012-12-04,2012-12-06
158.9,164.1,170.9,164.9,165.3,144.5,153,153,157.2,161.5
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Cleans Day:
Hang Cleans 5 sets, 5-1 in reps
Power Cleans 5 sets, 5-1 in reps
Push Press 4 sets, 8-10 reps
Clean Pull 5 sets, 5-1 in reps
Dead Lifts 5 sets, 5-1 in reps
Abs
_____________________________________
Shoulders/Legs:
Dumbbell Shoulder Press 3 sets, 8-10 reps
Seated Barbell MP 3 sets, 8-10 reps
Front Raises 3 sets, 8-10 reps
Lateral Raises 3 sets, 8-10 reps
Arnold Press 3 sets, 8-10 reps
Shoulder Circuit
Front Squat 3 sets, 8-10 reps
Back Squat 3 sets, 8-10 reps
Dumbbell Squat 3 sets, 8-10 reps
Over head squat 3 sets, 8-10 reps, 45lb plate
Lunges 4 sets, 25 reps, 45lb bar
______________________________________
Back/Bi's:
Cable Rows 3 sets, 8-10
Chin Ups 3 sets, 8-10
Barbell Row 3 sets, 8-10
Wide Grip Pulldown 3 sets, 8-10
Barbell Shrug 3 sets, 8-10
Standing Upright Row 3 sets, 8-10
Dumbbell Shrug 3 sets, 8-10
Plate Curls 3 sets, 8-10, 25,35,45Lb plate
Hammer Curls 3 sets, 8-10
Alternating Dumbbell Curls 3 sets, 8-10
21's 3 sets 7x7x7
Zottman Curls 3 sets, 8-10
_______________________________________
Chest/Tri's:
Incline Barbell Press 4 sets, 8-10 reps
Flat Bench Press 4 sets, 8-10 reps
Decline Barbell Press 4 sets, 8-10 reps
Incline Dumbbell Flyes 3 sets, 8-10 reps
Chest Press 3 sets, 12,11,10 reps
Close Grip Barbell Press 3 sets, 8-10 reps
Reverse Barbell Press 3 sets, 8-10 reps
Dips 2 sets, 10-15 reps
Weighted and Medball Pushups 3 sets, MAX reps
Hang Cleans 5 sets, 5-1 in reps
Power Cleans 5 sets, 5-1 in reps
Push Press 4 sets, 8-10 reps
Clean Pull 5 sets, 5-1 in reps
Dead Lifts 5 sets, 5-1 in reps
Abs
_____________________________________
Shoulders/Legs:
Dumbbell Shoulder Press 3 sets, 8-10 reps
Seated Barbell MP 3 sets, 8-10 reps
Front Raises 3 sets, 8-10 reps
Lateral Raises 3 sets, 8-10 reps
Arnold Press 3 sets, 8-10 reps
Shoulder Circuit
Front Squat 3 sets, 8-10 reps
Back Squat 3 sets, 8-10 reps
Dumbbell Squat 3 sets, 8-10 reps
Over head squat 3 sets, 8-10 reps, 45lb plate
Lunges 4 sets, 25 reps, 45lb bar
______________________________________
Back/Bi's:
Cable Rows 3 sets, 8-10
Chin Ups 3 sets, 8-10
Barbell Row 3 sets, 8-10
Wide Grip Pulldown 3 sets, 8-10
Barbell Shrug 3 sets, 8-10
Standing Upright Row 3 sets, 8-10
Dumbbell Shrug 3 sets, 8-10
Plate Curls 3 sets, 8-10, 25,35,45Lb plate
Hammer Curls 3 sets, 8-10
Alternating Dumbbell Curls 3 sets, 8-10
21's 3 sets 7x7x7
Zottman Curls 3 sets, 8-10
_______________________________________
Chest/Tri's:
Incline Barbell Press 4 sets, 8-10 reps
Flat Bench Press 4 sets, 8-10 reps
Decline Barbell Press 4 sets, 8-10 reps
Incline Dumbbell Flyes 3 sets, 8-10 reps
Chest Press 3 sets, 12,11,10 reps
Close Grip Barbell Press 3 sets, 8-10 reps
Reverse Barbell Press 3 sets, 8-10 reps
Dips 2 sets, 10-15 reps
Weighted and Medball Pushups 3 sets, MAX reps
My Nutrition Program View My Full Nutrition Program
ZJ1321 has not added any program information.
My Supplement Program View My Full Supplement Program
Multi-Vitamin, B-12, Protien, Pre-workout, Creatine Monohydrate.
My Motivation Program View My Full Motivation Program
ZJ1321 has not added any program information.
ZJ1321 updated his weight from 194.5 Lbs. to 170 Lbs., a 24.5 Lb. loss in 172 days.
Nov 11, 2012 | Like
ZJ1321 updated his weight from 194 Lbs. to 194.5 Lbs., a 0.5 Lb. gain in 31 days.
May 23, 2012 | LikeVisitor Comments
dangerous719
I was pretty pleased with Longjax MHT from ********. I just finished eight weeks with Alphatest and will start back on the Longjax soon.
Mar 2, 2012 8:31am
ZJ1321 updated his weight from 185 Lbs. to 190 Lbs., a 5 Lb. gain in 2 days.