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Overall Goal
///
Compete
come rate my new photos!
Progress & Goals
BEFORE
Mar 15, 2011
CURRENT
Sep 2, 2011
183.4 Lbs.
LEAN BODY MASS
7.6 Lbs.
BODY FAT
CURRENT WEIGHT
191
Lbs.
Mar 8, 2011
CURRENT BODY FAT
4
%
Mar 7, 2011
PROGRESS HISTORY
Lbs.
2011-03-07,2011-03-08
191,191
Mar 30, 2011
189 Lbs.
%
2011-03-07
4
Lbs.
2011-03-07,2011-03-08
183.4,183.4
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday
7:00 am- Runs 3.5 miles
5:00 pm- Chest, calves, abs- I mix up what I do every time I go to the gym so I never do the same workout.
Tuesday
5:00 pm- Biceps, quads, forearms, abs
Wednesday
7:00 am- run 3.5 miles
5:00 pm- shoulders, glutes, abs
Thursday
5:00 pm- Triceps, calves, forearms, abs
Friday
7:00 am- run 3.5 miles
5:00 pm- back, hamstrings, abs
Saturday- rest
Sunday-rest
My workout is very intense and I generally workout each muscle group around 30-45 minutes each. My abs are the most important part of my body to me so I work them religously everyday. The key for me is stretching before and after I workout because it helps my muscles recover faster so I won't be sore the next day. If you have any questions as to what types of exercises I do for each muscle please feel free to ask because I can definitely help you come up with a plan that is best for you.
7:00 am- Runs 3.5 miles
5:00 pm- Chest, calves, abs- I mix up what I do every time I go to the gym so I never do the same workout.
Tuesday
5:00 pm- Biceps, quads, forearms, abs
Wednesday
7:00 am- run 3.5 miles
5:00 pm- shoulders, glutes, abs
Thursday
5:00 pm- Triceps, calves, forearms, abs
Friday
7:00 am- run 3.5 miles
5:00 pm- back, hamstrings, abs
Saturday- rest
Sunday-rest
My workout is very intense and I generally workout each muscle group around 30-45 minutes each. My abs are the most important part of my body to me so I work them religously everyday. The key for me is stretching before and after I workout because it helps my muscles recover faster so I won't be sore the next day. If you have any questions as to what types of exercises I do for each muscle please feel free to ask because I can definitely help you come up with a plan that is best for you.
My Nutrition Program View My Full Nutrition Program
atl447 has not added any program information.
My Supplement Program View My Full Supplement Program
atl447 has not added any program information.
My Motivation Program View My Full Motivation Program
atl447 has not added any program information.
Visitor Comments
Anglhrt4
Hey John! I hope your training the HELL outta your legs and seeing a difference!
Sep 23, 2011 2:48pm
Anglhrt4
You haven't been on for a while. I hope everything's ok. How are your leg work outs going?
May 12, 2011 11:56am
FitnessDre
Thanks for the request my friend. I wish you the best on all your goals.
Apr 5, 2011 11:43pm
Anglhrt4
Sorry sorry! I felt so guilty that I didn't get the WO to you that I did it first thing!
Apr 5, 2011 8:26am
jaimeneo
I have a great 1: Leg Press for 2 Drop sets of 150 reps each, split up in to 3-50 rep sections with no rest in between 50's. Start at a weight that's challenging, but not too much to make 50 reps (should be at failure at the 49-50th rep), then cut it by a third twice again for 50 more reps each. Take a 2-3 min. rest in between each set of 150 reps and keep your feet low on the platform, it'll KILL your quads (and your glutes as a bonus!) Do this ONCE a week
Apr 3, 2011 7:50pm
Anglhrt4
I hope you find what your legs need :) I have a crazy leg routine but it's more for cutting not size, though I'm sure that it could be altered using more weight and fewer reps, let me know if you are interested.
Apr 3, 2011 5:18pm
Anglhrt4
I can see from your pictures that you have a great routine set up. Don't stop! for me an * is the highest rating I'll give because there is ALWAYS room for improvement! I look forward to watching the jouncy! :)
Apr 3, 2011 4:27pm
atl447 is now friends with FattishThighs.