Discounts & Deals - Sign Up!
Overall Goal
///
Transform My Body
- Gain 20 lbs of muscle
- Get to 8% bodyfat
- Be able to perform 200 pushups in one go
- Perform full front and side splits
- Perform suspended splits over 2 chairs
- Become a BB.com transformation of the week!
Progress & Goals
BEFORE
CURRENT
169.1 Lbs.
LEAN BODY MASS
44.9 Lbs.
BODY FAT
CURRENT WEIGHT
214
Lbs.
Nov 1, 2011
CURRENT BODY FAT
21
%
Dec 1, 2011
PROGRESS HISTORY
Lbs.
2008-05-09,2009-08-01,2009-11-17,2010-05-30,2010-06-12,2010-07-10,2010-07-12,2010-08-14,2010-08-30,2010-09-11,2010-09-18,2010-09-25,2010-10-02,2010-10-30,2010-11-06,2011-04-16,2011-04-17,2011-08-22,2011-09-07,2011-11-01
185,217,203,235.2,220.4,217,217,224,220,222,220,220,218,214,211.6,218,218,226.8,222.8,214
Dec 10, 2011
180 Lbs.
%
2008-05-09,2009-07-31,2009-08-08,2009-08-14,2009-08-21,2009-10-25,2009-10-28,2010-01-30,2010-05-30,2010-06-12,2010-07-10,2010-07-12,2010-08-14,2010-08-30,2010-09-11,2010-09-18,2010-09-25,2010-10-02,2010-10-30,2010-11-06,2011-04-16,2011-04-17,2011-08-22,2011-09-07,2011-11-01,2011-12-01
15,24.5,24,24.5,25,23.4,22.3,24.4,26.5,25.2,24.4,24.4,25.2,25.2,24.4,23.4,23,22.3,23,23,25.2,25.2,25.9,25.2,22.3,21
Mar 28, 2012
8 %
Lbs.
2008-05-09,2009-07-31,2009-08-08,2009-08-14,2009-08-21,2009-10-25,2009-10-28,2010-01-30,2010-05-30,2010-06-12,2010-07-10,2010-07-12,2010-08-14,2010-08-30,2010-09-11,2010-09-18,2010-09-25,2010-10-02,2010-10-30,2010-11-06,2011-04-16,2011-04-17,2011-08-22,2011-09-07,2011-11-01,2011-12-01
157.2,163.8,164.9,163.8,162.8,166.2,157.7,153.5,172.9,164.9,164.1,164.1,167.6,164.6,167.8,168.5,169.4,169.4,164.8,162.9,163.1,163.1,168.1,166.7,166.3,169.1
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Monday - Shoulders
Morning
DB press - 3 sets/8 reps
Rear delt raise - 3 sets/8 reps
Upright row - 3 sets/8 reps
DB shrugs - 4 sets/Dropsets
Cable lateral raise - 3 sets/Dropsets
Midday
30 mins Cardio (Treadmill, Rower or Elliptical)
Tuesday - Chest
Incline DB flyes - 3 sets/8 reps
Incline Bench press - 3 sets/8 reps
Flat DB flyes - 3 sets/8 reps
Bench press - 3 sets/8 reps
Incline DB press - 3 sets/Dropset
Standing cable flyes - 3 sets/8 reps
Midday
30 mins Cardio (Treadmill, Rower or Elliptical)
Wednesday - Back
Morning
Lat pulldown - 3 sets/8 reps
DB rows - 3 sets/8 reps
Seated cable row - 3 sets/8 reps
Deadlift - 3 sets/8 reps
One arm Cable rows - 3 sets/Dropset
Midday
30 mins Cardio (Treadmill, Rower or Elliptical)
Thursday - Legs
Morning
Squats - 4 sets/8 reps
Calf machine - 3 sets/8 reps
Leg press - 3 sets/8 reps
Hamstring curl machine - 3 sets/8 reps
Quad machine - 3 sets/8 reps
Midday
30 mins Cardio (Treadmill, Rower or Elliptical)
Friday - Bi's and Tri's
Morning
DB curls - 3 sets/8 reps
Tricep Press - 3 sets/8 reps
BB curls - 3 sets/Dropset
One arm cable reverse - 3 sets/Dropset
Midday
30 mins Cardio (Treadmill, Rower or Elliptical)
Morning
DB press - 3 sets/8 reps
Rear delt raise - 3 sets/8 reps
Upright row - 3 sets/8 reps
DB shrugs - 4 sets/Dropsets
Cable lateral raise - 3 sets/Dropsets
Midday
30 mins Cardio (Treadmill, Rower or Elliptical)
Tuesday - Chest
Incline DB flyes - 3 sets/8 reps
Incline Bench press - 3 sets/8 reps
Flat DB flyes - 3 sets/8 reps
Bench press - 3 sets/8 reps
Incline DB press - 3 sets/Dropset
Standing cable flyes - 3 sets/8 reps
Midday
30 mins Cardio (Treadmill, Rower or Elliptical)
Wednesday - Back
Morning
Lat pulldown - 3 sets/8 reps
DB rows - 3 sets/8 reps
Seated cable row - 3 sets/8 reps
Deadlift - 3 sets/8 reps
One arm Cable rows - 3 sets/Dropset
Midday
30 mins Cardio (Treadmill, Rower or Elliptical)
Thursday - Legs
Morning
Squats - 4 sets/8 reps
Calf machine - 3 sets/8 reps
Leg press - 3 sets/8 reps
Hamstring curl machine - 3 sets/8 reps
Quad machine - 3 sets/8 reps
Midday
30 mins Cardio (Treadmill, Rower or Elliptical)
Friday - Bi's and Tri's
Morning
DB curls - 3 sets/8 reps
Tricep Press - 3 sets/8 reps
BB curls - 3 sets/Dropset
One arm cable reverse - 3 sets/Dropset
Midday
30 mins Cardio (Treadmill, Rower or Elliptical)
My Nutrition Philosophy View My Full Nutrition Philosophy
adztheangel has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
adztheangel has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
adztheangel has not added any philosophy information.
Visitor Comments
MsClickClick
Great photo of you running. I love running till Im actually running then Im like ugh I hate this. Then when Im done I love it again. Yeah I sound isane right?
Sep 18, 2010 6:08am
luke09
hi mate i see u like scott adkins i trained with him for years he is such a kool dude i trained kickboxing for years with pka i dont know if you have one around your area but he with them alot
Jan 31, 2010 10:26am
user123965412
Thanks for the add, Adam :) How're those splits going... ouch! lol
Oct 14, 2008 8:57am
adztheangel is now friends with danalinnbailey.