Andrew21s's BodySpace - Bodybuilding.com

real name

Andrew

age

gender

Male

location

gym

Club Action

occupation

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Overall Goal

///

Gain Muscle

1) Increase muscle mass 2) Good cardio 3) Good balance

Progress & Goals

BEFORE

Apr 10, 2012

CURRENT

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129.8 Lbs.

LEAN BODY MASS

13.2 Lbs.

BODY FAT

CURRENT WEIGHT

143

Lbs.

May 31, 2012

CURRENT BODY FAT

9.1

May 31, 2012

PROGRESS HISTORY

Lbs.

2012-04-01,2012-04-03,2012-04-05,2012-04-08,2012-04-10,2012-04-13,2012-04-15,2012-04-16,2012-04-18,2012-04-22,2012-04-23,2012-04-25,2012-04-28,2012-05-14,2012-05-15,2012-05-31

142,140.8,139.8,143,142,141.2,141,142.2,141.2,141.2,140.8,140.8,143,142.8,143.6,143

Jun 14, 2012

145 Lbs.

2012-04-01,2012-04-03,2012-04-05,2012-04-10,2012-04-13,2012-04-15,2012-04-16,2012-04-18,2012-04-22,2012-04-23,2012-04-28,2012-05-14,2012-05-15,2012-05-31

7.2,8.4,8.4,9,7.8,7.5,7.9,7.6,7.6,8.6,8.9,9,9.3,9.2

Lbs.

2012-04-01,2012-04-03,2012-04-05,2012-04-08,2012-04-10,2012-04-13,2012-04-15,2012-04-16,2012-04-18,2012-04-22,2012-04-23,2012-04-25,2012-04-28,2012-05-14,2012-05-15,2012-05-31

131.8,129,128.1,131,129.2,130.2,130.4,131,130.5,130.5,128.7,128.7,130.3,129.9,130.2,129.8

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LATEST MEASUREMENTS

Waist
29"
Apr 3, 2012
Arms
12.8"
Apr 3, 2012
Thighs
20.2"
Apr 3, 2012
Hips
35"
Apr 3, 2012

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Programs

My Workout Philosophy View My Full Workout Program

once a day, 5 times a week. Program is made to recover from elbow injury (dislocation).

Day 1

Lower body:
Dumbell Toe Raises (gastrocs)
Machine Toe raises (soleus)
Cable Back Kicks
Pulley Leg Curl (Hams)
Leg Ext (Quads)
Abductor machine
Adductor machine

Day 2:

Upper body 1:

Shoulder Shrugs (upper traps)

Lateral Dumbell Raises (Delts)

Standing Dumbell Shoulder Press (Delts)

Dumbell Back Rows

Seated Dumbell Press (with hips at 90 degrees to work balance more)

Day 3

Upper body 2:

Dumbell Curls (Biceps)

Pully Push downs with rope

Dumbell Wrist Curls

Dumbell Reverse Wrist Curls

Day 4:

Lower body:
Dumbell Calf raises (gastrocs)
Machine Claf raises (soleus)
Glute Kick
Pulley Leg Curl (Hams)
Leg Ext (Quads)
Abductor machine
Adductor machine

Day 5:

Upper body 1:

Shoulder Shrugs (upper traps)

Lateral Dumbell Raises (Delts)

Standing Dumbell Shoulder Press (Anteror delts)

Standing Dumbell Back Rows

Seated Dumbell Press (with hips at 90 degrees for balance)

Day 6 and 7 Break

My Nutrition Program View My Full Nutrition Program

Andrew21s has not added any program information.

Encourage him to write about his program.

My Supplement Program View My Full Supplement Program

Whey Protein (40 grams), Creatine (5grams).

My Motivation Program View My Full Motivation Program

Andrew21s has not added any program information.

Encourage him to write about his program.

What Andrew21s Is Up To

Andrew21s created a new BodyBlog entry .

I'm increasing my resistance again, but for some reason my weight is staying relatively the same. Just got my can fit pro textbook for Foundations of professional personal training, I'm excited to finish this course and learn more than I already know. Left shoulder still hurts a bit, but not so bad an hour after the workout. My left part of my neck was okay this time, I had less pain.

Apr 23, 2012

Andrew21s updated his body fat from 7.6% to 8.6%, a gain of 1% in 4 days.

8.6%

Apr 23, 2012

Andrew21s updated his weight from 141.2 Lbs. to 140.8 Lbs., a 0.4 Lb. loss in 4 days.

140.8 Lbs.

Apr 23, 2012

Andrew21s created a new BodyBlog entry .

I'm disappointed that my weight hasn't gained. At least my weight is increasing a bit. Elbow is doing better too. But I still can't lift much for my biceps and brachioradialis.

Apr 22, 2012

Andrew21s updated his motivation level from 9/10 to 7/10.