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Overall Goal
///
Gain Muscle
Progress & Goals
BEFORE
Feb 24, 2008
CURRENT
Jul 14, 2009
135.7 Lbs.
LEAN BODY MASS
20.3 Lbs.
BODY FAT
CURRENT WEIGHT
156
Lbs.
Nov 3, 2008
CURRENT BODY FAT
13
%
Nov 3, 2008
PROGRESS HISTORY
Lbs.
2008-01-30,2008-03-08,2008-04-14,2008-04-16,2008-09-18,2008-11-03
145,147,153.5,147,154,156
%
2008-01-30,2008-03-08,2008-04-14,2008-04-16,2008-09-18,2008-11-03
11,11,11.6,11.6,12.5,13
Lbs.
2008-01-30,2008-03-08,2008-04-14,2008-04-16,2008-09-18,2008-11-03
129.1,130.8,135.7,129.9,134.8,135.7
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
this is what i've been doing the last 10 months prior to my last photoshoot for local fitness magazine.
it might sound weird and ugly for some, but it's work for me, so wth i'll put it here for you just to see :)
i workout 3 times per week with exact same format of exercises, by this regimen i hope that i can hit each bodypart more frequent & stimulate em more frequent.
superset 1: incline press & bent over row x 5 sets
superset 2: military press & bent over lateral x 5 sets
superset 3: side lateral & shrugs x 5 sets
superset 4: alternate dumbbell curl & dumbbell overhead extension x 5 sets
superset 5: chinups & dips x 5 sets
superset 6: lat pulldown & cable crossover x 5 sets
superset 7: leg curl & leg extension x 5 sets
superset 8: cable crunch & seated leg raise x 4-5sets
i never count reps, i just go until i can't lift the weight.
sometimes i use smith machine in place of dumbbell.
that's it! i would do it 2-3 times per week, so it's a total whole body workout i might say.
i didn't do cardio anymore since it always makes me look flat and depleted.
weird and ugly some might say, so be it :)
it might sound weird and ugly for some, but it's work for me, so wth i'll put it here for you just to see :)
i workout 3 times per week with exact same format of exercises, by this regimen i hope that i can hit each bodypart more frequent & stimulate em more frequent.
superset 1: incline press & bent over row x 5 sets
superset 2: military press & bent over lateral x 5 sets
superset 3: side lateral & shrugs x 5 sets
superset 4: alternate dumbbell curl & dumbbell overhead extension x 5 sets
superset 5: chinups & dips x 5 sets
superset 6: lat pulldown & cable crossover x 5 sets
superset 7: leg curl & leg extension x 5 sets
superset 8: cable crunch & seated leg raise x 4-5sets
i never count reps, i just go until i can't lift the weight.
sometimes i use smith machine in place of dumbbell.
that's it! i would do it 2-3 times per week, so it's a total whole body workout i might say.
i didn't do cardio anymore since it always makes me look flat and depleted.
weird and ugly some might say, so be it :)
My Nutrition Philosophy View My Full Nutrition Philosophy
alvinali6 has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
alvinali6 has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
smell the gym's air :)
Visitor Comments
guest
I've been wondering, are you taking all of the supersets altogether, or you seperate it into more than one time training?
Aug 16, 2012 8:52pm
loveline007
Hello my dear.
My name is loveline jone am a young beautiful girl.I went through your profile at bodybuilding.com and i love it.i think we can click together.please i will like you to mail me back with my email address lovelinejone@yahoo.com so that i will show you my picture and also tell you more about my self.
thanks
loveline
Jul 7, 2011 4:42am
MoreMsclXXL
Hows training into the New year going so far? What shows you got planned?
Jan 26, 2011 9:56pm
boatnerjg
I know you like higher protein and lower carbs, but how much fat do you try to eat? I am guessing higher then the carbs?
Jun 8, 2010 7:48am
myboysrock3
looking seriously jacked man. nice work. how's the battle with the iron going for you??
May 10, 2010 6:35pm
boatnerjg
abd since you take in really low carbs how do you get fiber, do you just eat lots of veggies, do you use any fiber supplements?
Apr 12, 2010 8:14am
boatnerjg
I know you like lower carbs but I hadnt been gaining eating 2 grams of protein per pound, 75 grams fat, and 2 grams carbs per pound! What should I do lol!
Apr 12, 2010 8:11am
SBLMsurfer
just wondering if your stats are up to date? your lookin cut as f***. Whats your diet like?
Mar 19, 2010 3:30am
myboysrock3
thanks for the kind words man, but you're definition is the answer. great biceps too brother. keep pushing for greatness.
Feb 28, 2010 7:19am
alvinali6 is now friends with !Legs!.