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Overall Goal
///
Lose Fat
Maintain good health
Progress & Goals
BEFORE
CURRENT
159.7 Lbs.
LEAN BODY MASS
35.1 Lbs.
BODY FAT
CURRENT WEIGHT
194.8
Lbs.
Apr 15, 2011
CURRENT BODY FAT
18
%
Jan 5, 2011
PROGRESS HISTORY
Lbs.
2008-10-27,2009-01-07,2009-01-29,2009-01-31,2009-02-01,2009-02-02,2009-02-09,2009-03-02,2009-03-04,2009-03-05,2009-03-07,2009-03-09,2009-03-10,2009-03-11,2009-03-12,2009-03-18,2009-04-06,2009-04-13,2009-05-11,2009-11-09,2010-04-05,2010-04-06,2010-04-07,2010-12-01,2011-01-02,2011-01-05,2011-01-09,2011-01-13,2011-01-23,2011-02-02,2011-04-15
192,199,201.5,198,194,200,197,203,203.5,204,204,205,202.5,202.5,203,202,198,198,199.8,195,193,192.6,191.4,201.2,205.8,199.4,200.2,198.6,195.8,193.2,194.8
Feb 28, 2011
185 Lbs.
%
2009-02-09,2009-03-09,2009-03-12,2009-11-09,2010-04-05,2010-04-06,2010-04-07,2010-12-01,2011-01-02,2011-01-05
18,16,15.6,19,18,17.3,17.4,19.7,20.6,18
Apr 03, 2011
10 %
Lbs.
2008-10-27,2009-01-07,2009-01-29,2009-01-31,2009-02-01,2009-02-02,2009-02-09,2009-03-02,2009-03-04,2009-03-05,2009-03-07,2009-03-09,2009-03-10,2009-03-11,2009-03-12,2009-03-18,2009-04-06,2009-04-13,2009-05-11,2009-11-09,2010-04-05,2010-04-06,2010-04-07,2010-12-01,2011-01-02,2011-01-05,2011-01-09,2011-01-13,2011-01-23,2011-02-02,2011-04-15
157.4,163.2,165.2,162.4,159.1,164,161.5,166.5,166.9,167.3,167.3,172.2,170.1,170.1,171.3,170.5,167.1,167.1,168.6,157.9,158.3,159.3,158.1,161.6,163.4,163.5,164.2,162.9,160.6,158.4,159.7
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
BODY BY DESIGN WORKOUT TRACKERS
Phase 1: Day 1
AM Cardio: 20 minutes
Lateral Pulldowns: 3 sets of 15 reps
Seated Cable Rows: 3 sets of 15 reps
Dumbbell Shrugs: 3 sets of 15 reps
Hyperextensions: 3 sets of 12 reps
Biceps Cable Curls: 4 sets of 15 reps
Concentration Curls: 4 sets of 15 reps
Get A Printable Log Of Body by Design Phase 1: Day 1 Workout Tracker.
Printable Page PDF Document
Phase 1: Day 2
AM Cardio: 20 minutes
Abdominal Crunches: 3 sets of 20 reps
PM Cardio: 20 minutes
Get A Printable Log Of Body by Design Phase 1: Day 2 Workout Tracker.
Printable Page PDF Document
Phase 1: Day 3
AM Cardio: 20 minutes
Dumbbell Flyes: 3 sets of 15 reps
Dumbbell Bench Press: 3 sets of 15 reps
Incline Dumbbell Flyes: 3 sets of 15 reps
Triceps Cable Extensions: 3 sets of 15 reps
Bench Dips: 3 sets of 15 reps
Overhead Triceps Cable Extensions: 3 sets of 15 reps
Get A Printable Log Of Body by Design Phase 1: Day 3 Workout Tracker.
Printable Page PDF Document
Phase 1: Day 4
AM Cardio: 20 minutes
Lying Leg Raises: 3 sets of 20 reps
PM Cardio: 20 minutes
Get A Printable Log Of Body by Design Phase 1: Day 4 Workout Tracker.
Printable Page PDF Document
Phase 1: Day 5
AM Cardio: 20 minutes
Side Dumbbell Raises: 3 sets of 15 reps
Front Dumbbell Raises: 3 sets of 15 reps
Dumbbell Shoulder Press: 3 sets of 15 reps
Leg Extensions: 3 sets of 20 reps
Lying Leg Curls: 3 sets of 15 reps
Leg Press: 3 sets of 15 reps
Standing Calf Raises: 3 sets of 15 reps
Get A Printable Log Of Body by Design Phase 1: Day 5 Workout Tracker.
Printable Page PDF Document
Phase 1: Day 6
AM Cardio: 20 minutes
PM Cardio: 20 minutes
Get A Printable Log Of Body by Design Phase 1: Day 6 Workout Tracker.
Printable Page PDF Document
Phase 1: Day 7
AM Cardio: 20 minutes
PM Cardio: 20 minutes
Get A Printable Log Of Body by Design Phase 1: Day 7 Workout Tracker.
Printable Page PDF Document
Phase 2: Day 1
AM Cardio: 25 minutes
Lateral Pulldowns: 4 sets of 10 reps
Reverse-Grip Pulldowns: 4 sets of 10 reps
Bent-Over Dumbbell Rows: 4 sets of 10 reps
Dumbbell Deadlifts: 4 sets of 10 reps
Dumbbell Shrugs: 3 sets of 10 reps
Barbell Curls: 5 sets of 10 reps
Preacher Curls: 5 sets of 10 reps
Get A Printable Log Of Body by Design Phase 2: Day 1 Workout Tracker.
Printable Page PDF Document
Phase 2: Day 2
AM Cardio: 25 minutes
AM Abdominal Crunches: 3 sets to failure
PM Plus - Twists*: 1 set of 75 reps per side
PM Cardio: 25 minutes
Get A Printable Log Of Body by Design Phase 2: Day 2 Workout Tracker.
Printable Page PDF Document
Phase 2: Day 3
AM Cardio: 25 minutes
Dumbbell Bench Press: 4 sets of 10 reps
Straight-Arm Dumbbell Pullovers: 4 sets of 10 reps
Incline Dumbbell Press: 4 sets of 10 reps
Bench Dips: 4 sets of 10 reps
Triceps Cable Extensions: 4 sets of 10 reps
One-Arm Triceps Dumbbell Extensions: 4 sets of 10 reps
Get A Printable Log Of Body by Design Phase 2: Day 3 Workout Tracker.
Printable Page PDF Document
Phase 2: Day 4
AM Cardio: 25 minutes
AM Lying Leg Raises: 3 sets of 20 reps
PM Plus - Twists*: 1 set of 75 reps per side
PM Cardio: 25 minutes
Get A Printable Log Of Body by Design Phase 2: Day 4 Workout Tracker.
Printable Page PDF Document
Phase 2: Day 5
AM Cardio: 25 minutes
Dumbbell Shoulder Press: 4 sets of 10 reps
Bent-Over Rear Raises: 4 sets of 10 reps
Side Dumbbell Raises: 4 sets of 10 reps
Front Dumbbell Raises: 4 sets of 10 reps
Squats: 3 sets of 20 reps
Leg Extensions: 3 sets of 20 reps
Lying Leg Curls: 3 sets of 15 reps
Leg Press: 3 sets of 15 reps
Standing Calf Raises: 3 sets of 10 reps
Seated Calf Raises: 3 sets of 20 reps
Get A Printable Log Of Body by Design Phase 2: Day 5 Workout Tracker.
Printable Page PDF Document
Phase 2: Day 6
AM Cardio: 25 minutes
PM Plus - Twists*: 1 set of 75 reps per side
PM Cardio: 25 minutes
Get A Printable Log Of Body by Design Phase 2: Day 6 Workout Tracker.
Printable Page PDF Document
Phase 2: Day 7
AM Cardio: 25 minutes
PM Plus - Twists*: 1 set of 75 reps per side
PM Cardio: 25 minutes
Get A Printable Log Of Body by Design Phase 2: Day 7 Workout Tracker.
Printable Page PDF Document
Phase 3: Day 1
AM Cardio: 30 minutes
Superset:
Dumbbell Bench Press: 12 sets of 50, 40, 30, 20, 10, 5, 5, 10, 20, 30, 40, 50 reps
Bent-Over Dumbbell Rows: 12 sets of 50, 40, 30, 20, 10, 5, 5, 10, 20, 30, 40, 50 reps
Get A Printable Log Of Body by Design Phase 3: Day 1 Workout Tracker.
Printable Page PDF Document
Phase 3: Day 2
AM Cardio: 30 minutes
AM Lying Leg Raises: 3 sets of 25 reps
AM Abdominal Crunches: 3 sets of 25 reps
PM Plus - Twists*: 1 set of 75 reps per side
PM Cardio: 30 minutes
Get A Printable Log Of Body by Design Phase 3: Day 2 Workout Tracker.
Printable Page PDF Document
Phase 3: Day 3
AM Cardio: 30 minute
Phase 1: Day 1
AM Cardio: 20 minutes
Lateral Pulldowns: 3 sets of 15 reps
Seated Cable Rows: 3 sets of 15 reps
Dumbbell Shrugs: 3 sets of 15 reps
Hyperextensions: 3 sets of 12 reps
Biceps Cable Curls: 4 sets of 15 reps
Concentration Curls: 4 sets of 15 reps
Get A Printable Log Of Body by Design Phase 1: Day 1 Workout Tracker.
Printable Page PDF Document
Phase 1: Day 2
AM Cardio: 20 minutes
Abdominal Crunches: 3 sets of 20 reps
PM Cardio: 20 minutes
Get A Printable Log Of Body by Design Phase 1: Day 2 Workout Tracker.
Printable Page PDF Document
Phase 1: Day 3
AM Cardio: 20 minutes
Dumbbell Flyes: 3 sets of 15 reps
Dumbbell Bench Press: 3 sets of 15 reps
Incline Dumbbell Flyes: 3 sets of 15 reps
Triceps Cable Extensions: 3 sets of 15 reps
Bench Dips: 3 sets of 15 reps
Overhead Triceps Cable Extensions: 3 sets of 15 reps
Get A Printable Log Of Body by Design Phase 1: Day 3 Workout Tracker.
Printable Page PDF Document
Phase 1: Day 4
AM Cardio: 20 minutes
Lying Leg Raises: 3 sets of 20 reps
PM Cardio: 20 minutes
Get A Printable Log Of Body by Design Phase 1: Day 4 Workout Tracker.
Printable Page PDF Document
Phase 1: Day 5
AM Cardio: 20 minutes
Side Dumbbell Raises: 3 sets of 15 reps
Front Dumbbell Raises: 3 sets of 15 reps
Dumbbell Shoulder Press: 3 sets of 15 reps
Leg Extensions: 3 sets of 20 reps
Lying Leg Curls: 3 sets of 15 reps
Leg Press: 3 sets of 15 reps
Standing Calf Raises: 3 sets of 15 reps
Get A Printable Log Of Body by Design Phase 1: Day 5 Workout Tracker.
Printable Page PDF Document
Phase 1: Day 6
AM Cardio: 20 minutes
PM Cardio: 20 minutes
Get A Printable Log Of Body by Design Phase 1: Day 6 Workout Tracker.
Printable Page PDF Document
Phase 1: Day 7
AM Cardio: 20 minutes
PM Cardio: 20 minutes
Get A Printable Log Of Body by Design Phase 1: Day 7 Workout Tracker.
Printable Page PDF Document
Phase 2: Day 1
AM Cardio: 25 minutes
Lateral Pulldowns: 4 sets of 10 reps
Reverse-Grip Pulldowns: 4 sets of 10 reps
Bent-Over Dumbbell Rows: 4 sets of 10 reps
Dumbbell Deadlifts: 4 sets of 10 reps
Dumbbell Shrugs: 3 sets of 10 reps
Barbell Curls: 5 sets of 10 reps
Preacher Curls: 5 sets of 10 reps
Get A Printable Log Of Body by Design Phase 2: Day 1 Workout Tracker.
Printable Page PDF Document
Phase 2: Day 2
AM Cardio: 25 minutes
AM Abdominal Crunches: 3 sets to failure
PM Plus - Twists*: 1 set of 75 reps per side
PM Cardio: 25 minutes
Get A Printable Log Of Body by Design Phase 2: Day 2 Workout Tracker.
Printable Page PDF Document
Phase 2: Day 3
AM Cardio: 25 minutes
Dumbbell Bench Press: 4 sets of 10 reps
Straight-Arm Dumbbell Pullovers: 4 sets of 10 reps
Incline Dumbbell Press: 4 sets of 10 reps
Bench Dips: 4 sets of 10 reps
Triceps Cable Extensions: 4 sets of 10 reps
One-Arm Triceps Dumbbell Extensions: 4 sets of 10 reps
Get A Printable Log Of Body by Design Phase 2: Day 3 Workout Tracker.
Printable Page PDF Document
Phase 2: Day 4
AM Cardio: 25 minutes
AM Lying Leg Raises: 3 sets of 20 reps
PM Plus - Twists*: 1 set of 75 reps per side
PM Cardio: 25 minutes
Get A Printable Log Of Body by Design Phase 2: Day 4 Workout Tracker.
Printable Page PDF Document
Phase 2: Day 5
AM Cardio: 25 minutes
Dumbbell Shoulder Press: 4 sets of 10 reps
Bent-Over Rear Raises: 4 sets of 10 reps
Side Dumbbell Raises: 4 sets of 10 reps
Front Dumbbell Raises: 4 sets of 10 reps
Squats: 3 sets of 20 reps
Leg Extensions: 3 sets of 20 reps
Lying Leg Curls: 3 sets of 15 reps
Leg Press: 3 sets of 15 reps
Standing Calf Raises: 3 sets of 10 reps
Seated Calf Raises: 3 sets of 20 reps
Get A Printable Log Of Body by Design Phase 2: Day 5 Workout Tracker.
Printable Page PDF Document
Phase 2: Day 6
AM Cardio: 25 minutes
PM Plus - Twists*: 1 set of 75 reps per side
PM Cardio: 25 minutes
Get A Printable Log Of Body by Design Phase 2: Day 6 Workout Tracker.
Printable Page PDF Document
Phase 2: Day 7
AM Cardio: 25 minutes
PM Plus - Twists*: 1 set of 75 reps per side
PM Cardio: 25 minutes
Get A Printable Log Of Body by Design Phase 2: Day 7 Workout Tracker.
Printable Page PDF Document
Phase 3: Day 1
AM Cardio: 30 minutes
Superset:
Dumbbell Bench Press: 12 sets of 50, 40, 30, 20, 10, 5, 5, 10, 20, 30, 40, 50 reps
Bent-Over Dumbbell Rows: 12 sets of 50, 40, 30, 20, 10, 5, 5, 10, 20, 30, 40, 50 reps
Get A Printable Log Of Body by Design Phase 3: Day 1 Workout Tracker.
Printable Page PDF Document
Phase 3: Day 2
AM Cardio: 30 minutes
AM Lying Leg Raises: 3 sets of 25 reps
AM Abdominal Crunches: 3 sets of 25 reps
PM Plus - Twists*: 1 set of 75 reps per side
PM Cardio: 30 minutes
Get A Printable Log Of Body by Design Phase 3: Day 2 Workout Tracker.
Printable Page PDF Document
Phase 3: Day 3
AM Cardio: 30 minute
My Nutrition Program View My Full Nutrition Program
airliner has not added any program information.
My Supplement Program View My Full Supplement Program
airliner has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
By Scheduling my time at the gym as well as having prepared workouts.
Visitor Comments
Leave a Comment
PappaBear76
Congrats on the awesome progress that you have made since the begining of the year! Great work.
Mar 19, 2011 10:29am
turbolean
Hey, can you taste the victory of your body transformation? Remember, with each workout push a little harder so you can blast through any plateaus. Feed your lean muscles with high quality nutrition--treat your body like a ferrari not a pinto ;-) I just wrapped up my first BodySpace blog and encourage you to watch the inspirational YouTube video I posted in the blog...strong mind=strong body!
Feb 15, 2011 11:57pm