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Progress & Goals
151 Lbs.
LEAN BODY MASS
19 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
For the next 2 months following a program I read in a magazine to get massive
I'm following a workout I read in a 2012 Muscle Developement magazine for the next 2 months, I tried it before and got the best results I ever got:
Sunday: Legs: Stiff leg deadlifts 5X8 , seated leg curl 3X12, Lying leg curl 3X8, Leg extensions 4X15, Squat 5X10, Hack squat 4X10,leg press 7x10, lunge 3X10
Monday: Back and calfs: pull downs 4XF, bent over row 3X8, T bar row 3X8, 1 arm Db row 3X8, Cable row 7X8, Deadlift 4X8, standing calf raises 3X 30 seated cal raises 4X30, Calf press on machine 3X30
Tuesday: off
Wednesday: Chest and abs: Reverse crunch 3XF, Roman chair Leg Raises 3X15, rope crunch 3XF. DB incline bench press 4X8, DB incline Fly 3X10, Cable standing flies 2X8, DB hammer pres 7X8, standing calf raises 3X 30 seated cal raises 4X30, Calf press on machine 3X30
Thursday: Shoulders and Calves: DB press 4X12, 1 Arm lateral raise 4X8, Incline rear laterals 3X8, Behind back cable Laterals 3X10, DB shrugs 3X10, BB shrugs 3X10
Friday: off
Saturday: Arms and abs: Reverse crunch 3XF, Roman chair Leg Raises 3X15, rope crunch 3XF, DB concentration curls 3X10, Hammer curls 3X8, EZ bar curls, 3X8,Precher curls 7X10, Dip machine 3X8, Tricep push dows 4X10, skull crushers 3X10, rope pushdowsn 7X10
My Nutrition Program View My Full Nutrition Program
Daily food intake
Breakfast 2 turkey sausage patties with oatmeal
Lunch: chicken or beef with sweet potato or brown rice
Snack: protein bar or protein drink and strawberries
dinner same as lunch
before Bed: protein drink
My Supplement Program View My Full Supplement Program
Supplements
Labrada Lean Body Replacement drinks. Pre workout C4 or Mustech Nano Vapor
My Motivation Program View My Full Motivation Program
My motivation
I've been a chubby guy since I turned 25 and I have had enough. I want a six pack and be in the best shape of my life and live a long life costing my work tons of money in retirement benefits. But live a healthy active life and not have some nurse stealing my money in a retirement home, while I sitting in a diaper filled with poop. Also i want to hike down the grand canyon by 50 and hike up Mt. Whitney (not in the same day) I also want to be an astronaught and a jedi knight which is a lot like an astronaught but with a bitching flashlight that chops things.
anaheimpaul Cardio. I avoid political commentary, it keeps me out of the IRS's office
16 hours ago | Like
anaheimpaul shoulders. I try not to listen to the voices in my head arent real, but sometimes they come up with really fun stuff to do
May 23, 2013 | Likeanaheimpaul chest. I found out that a coyote runs twice as fast as a road runner, now whenever I watch cartoons of my youth, I wonder if they are real
May 22, 2013 | Likeanaheimpaul Off. I always wonder what dogs find so enjoyable about chasing their tails in a circle, so I thought I would try it. Damn dog bit me
May 21, 2013 | Likeanaheimpaul updated his workout program.
I'm following a workout I read in a 2012 Muscle Developement magazine for the next 2 months, I tried it before and got the best results I ever got: Sunday: Â Legs: Stiff leg deadlifts 5X8 , seated leg curl 3X12, Lying leg curl 3X8, Leg extensions 4X15, Squat 5X10, Hack squat 4X10,leg press 7x10, lunge 3X10 Monday:Â Back and calfs: pull downs 4XF, bent over row 3X8, T bar row 3X8, 1 arm Db row 3X8, Cable row 7X8, Deadlift 4X8, standing calf raises 3X 30 seated cal raises 4X30, Calf press...
Go to workout program
anaheimpaul Back. I've spent a hour trying to think of something funny to write and cant. I'm desperate, does any one know how I would type a fart sound
May 20, 2013 | Likeanaheimpaul legs. When I need motivation I think of the Chinese proverb "Wang Che Jun Jung Iong Ho" I dont know what it means, but it sounds motivating
May 19, 2013 | Likeanaheimpaul I forgot to give thanks to all those Veterans and current members of the military, on Armed Forces Appreciation Day. Thanks for all you do
May 18, 2013 | Like
anaheimpaul Cardio, I was so mad at work, my boss called me lazy, but thats not what angered me, its the fact he woke me up from my nap to say it
May 17, 2013 | Likeanaheimpaul Cardio. I learned you can't have it all, because then you would be featured on the show "Hoarders" and a psychologist would think your nuts
May 16, 2013 | LikeVisitor Comments
anaheimpaul Hiking up Mount Baldy tomorrow, The highest point in Southern California at over 10,000 feet, should be a great workout
5 hours ago | Like