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Overall Goal
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other
I WANT TO BE A MUSCLE FREAK!!!... BODYBUILDING RULES©
Progress & Goals
BEFORE
Jan 22, 2010
CURRENT
Apr 3, 2010
162.5 Lbs.
LEAN BODY MASS
20.1 Lbs.
BODY FAT
CURRENT WEIGHT
182.6
Lbs.
Jan 16, 2013
CURRENT BODY FAT
11
%
Sep 18, 2009
PROGRESS HISTORY
Lbs.
2008-02-23,2008-02-25,2008-03-19,2008-04-10,2009-07-21,2009-09-18,2013-01-16
176,176,187,173.8,176.7,184.8,182.6
%
2008-02-23,2009-09-18
24,11
May 15, 2008
15 %
Lbs.
2008-02-23,2008-02-25,2008-03-19,2008-04-10,2009-07-21,2009-09-18,2013-01-16
133.8,133.8,142.1,132.1,134.3,164.5,162.5
Programs
My Workout Philosophy View My Full Workout Program
My workout
Day 1 - Back
Pull ups 3 or 4 sets until fail
Dumbell rows 4x15
Wide grip Pulldowns 4x15
Row in hammer machine 4x15
Vertical Fly inverse
-
- Day 2 - Shouders
- Side laterals - 4x12
- Military press 4x15
- Side dumbells laterals 4x15
- Front dumbell rises 4x15
- Shoulders shurgs 4x20
Day 3 - Rest
Day 4 - Chest
Incline press 4x12
Incline Cable Flyes 4x12
Flat Flyes - 4x12
Peck Deck 4x12
Day 5 - Arms
-
-
- Curl scott 4x12
- Incline bench Seated Alternate Dumbell Curls 4x12
- Hammer dumbell curl 4x12
- Doble biceps cable curl 4x12
- Triceps Pressdowns 4x15
- Close Grip Bench 4x15
- Dumbell triceps extention 4x15
- Skullcrushers/Pressdowns Superset 4x15
- Dumbell or Cable Tricep Kickbacks - 4x15
My Nutrition Program View My Full Nutrition Program
bbrules has not added any program information.
My Supplement Program View My Full Supplement Program
bbrules has not added any program information.
My Motivation Program View My Full Motivation Program
bbrules has not added any program information.
bbrules measured his arms at 15 in., a loss of 0.8 in. in 1216 days and measured 5 other body parts.
Jan 16, 2013bbrules updated his weight from 184.8 Lbs. to 182.6 Lbs., a 2.2 Lb. loss in 1216 days.
Jan 16, 2013 | Like
Visitor Comments
RoadPigJohn
At Force Factor we have a new 2012 Eight Week Transformation Challenge with lot of prices ($500 cash, $350 worth of free product). Just follow the link.
http://forum.bodybuilding.com/showthread.php?t=148238493&p=950305203#post950305203
Sep 18, 2012 6:51pm
eros64
hey David...cuanto tiempo....como sigue todo? aca de maravilla dandole muy muy fuerte.suerte hermano
Jul 11, 2010 3:07pm
oliver241280
Hola brother, gracias por tu comentario, pues me siento muy bien ahora, quizas el cambio mas resaltante es mi mejora cardiovascular y que he perdido bastante grasa y peso, todo gracias al cardio, y tu como vas? te veo mas delgado, great!
Apr 15, 2010 10:45am
eros64
he visto tus nuevas fotos.estas trabajando biuen.sigue asi dandole muy fuerte hermano
Apr 4, 2010 2:03am
oliver241280
Epa hermano! aun no te veo en facebook, y bueno no he ganado mucho peso porque estoy haciendo bastante cardio, quiero definir un poco, y tu como vas?
Mar 28, 2010 12:43am
bangedup
Sorry for the late reply but had a bad week last week. Trying to get back in rhythm. How's everything with you?
Mar 23, 2010 6:52pm
seant12345
Yes the diet starts in the next couple of weeks when the fun begins. How is your training going?
Mar 20, 2010 4:13pm
KatNap
Thanks so much David I hope you have a wonderful rest of the week as well
Mar 18, 2010 7:13pm
eros64
hola David.todo bien hermano.he vuelto con los ejercicios despues de un mes sin hacer nada.este website ya no funciona como antes.no puedo ver la photo gallery y cada vez tengo que poner la password....que locura! hasta pronto
Mar 18, 2010 8:44am
oliver241280
Hey hermano, bueno estoy entrenando un poco ligero porque he estado mal del estomago con una bacteria que agarramos en la luna de miel, que chimbo!!! he bajado como 7 kilos, pero me he mantenido mas o menos, la foto de mi profile es como estoy ahorita, y tu como vas?
Feb 1, 2010 7:21am
seant12345
Yes its going great, nearing the end of my long offseason before the diet begins for the summer shows.
Jan 31, 2010 12:41pm
bbrules is now friends with ..David...