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Overall Goal
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Transform My Body
I'm starting it all over. This time there will be no excuse. I will get cut and fit.
Progress & Goals
BEFORE
Jun 13, 2008
CURRENT
Jun 13, 2008
135.3 Lbs.
LEAN BODY MASS
45.1 Lbs.
BODY FAT
CURRENT WEIGHT
180.3
Lbs.
Jun 18, 2009
CURRENT BODY FAT
25
%
Jun 18, 2009
PROGRESS HISTORY
Lbs.
2008-06-14,2008-06-17,2008-07-08,2009-06-18
187,182.6,185.9,180.4
%
2008-06-14,2008-06-17,2008-07-08,2009-06-18
22,23,22.3,25
Aug 15, 2009
20 %
Lbs.
2008-06-14,2008-06-17,2008-07-08,2009-06-18
145.9,140.6,144.4,135.3
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
- 4 week cycles
- Weeks 1, 2 and 3 (3 x 12 reps) - Loading Phase
- Week 4 (4 x 8 reps) - Growth Phase
Mondays
One-Arm Flat Bench Dumbbell Flye 12x3
Alternate Hammer Curl
Flat Bench Lying Leg Raise
Stiff Leg Barbell Good Morning
Rocking Standing Calf Raise
Tuesdays and Thursdays
Barbell Incline Shoulder Raise
Close-Grip Bench Press
Palms-Down Dumbbell Wrist Curl Over A Bench
Barbell Shrug
Bent Over One-Arm Long Bar Row
Wednesdays
One-Arm Flat Bench Dumbbell Flye 12x3
Alternate Hammer Curl
Flat Bench Lying Leg Raise
Straight-Arm Pulldown
Rocking Standing Calf Raise
Fridays
One-Arm Flat Bench Dumbbell Flye
Flat Bench Lying Leg Raise
Straight-Arm Pulldown
Stiff Leg Barbell Good Morning
Rocking Standing Calf Raise
Run 2 miles every Wednesday, Saturday and Sunday.
- Weeks 1, 2 and 3 (3 x 12 reps) - Loading Phase
- Week 4 (4 x 8 reps) - Growth Phase
Mondays
One-Arm Flat Bench Dumbbell Flye 12x3
Alternate Hammer Curl
Flat Bench Lying Leg Raise
Stiff Leg Barbell Good Morning
Rocking Standing Calf Raise
Tuesdays and Thursdays
Barbell Incline Shoulder Raise
Close-Grip Bench Press
Palms-Down Dumbbell Wrist Curl Over A Bench
Barbell Shrug
Bent Over One-Arm Long Bar Row
Wednesdays
One-Arm Flat Bench Dumbbell Flye 12x3
Alternate Hammer Curl
Flat Bench Lying Leg Raise
Straight-Arm Pulldown
Rocking Standing Calf Raise
Fridays
One-Arm Flat Bench Dumbbell Flye
Flat Bench Lying Leg Raise
Straight-Arm Pulldown
Stiff Leg Barbell Good Morning
Rocking Standing Calf Raise
Run 2 miles every Wednesday, Saturday and Sunday.
My Nutrition Philosophy View My Full Nutrition Philosophy
altsilva has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
altsilva has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
Look for people in Bodybuilding.com that went to big transformations and follow their steps. I must always remember that all of this is no mistery, it's only about being persistent.
Visitor Comments
Leave a Comment
Rozzy0020
Hello dear!!
How are you? hope fine and in best of health, My name is Rose ,please i will like you to reply me through my email address (roselin630@yahoo.com), for i have an important thing to discus with you,As soon as i hear from you,i will send you more pictures and also let you know more about me, I look forward to hear from you soon.
Cares of Rose.
Aug 11, 2012 5:57am
!CC L-Kewl
Andre - Thank you for the inspiration note, you can do it too. Just be consistent with diet, cardio, and weights. I have my diet and wo routine on my transform story, check it out. clc.
Jun 29, 2009 7:55pm
FitCent
Good Luck with your transformation! This board will be a great help to you.
Jun 14, 2008 12:55am