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Overall Goal
///
Improve For A Sport
bench 285, recover from ACL surgery
Progress & Goals
BEFORE
Apr 25, 2010
CURRENT
153.3 Lbs.
LEAN BODY MASS
22.7 Lbs.
BODY FAT
CURRENT WEIGHT
176
Lbs.
Aug 23, 2011
CURRENT BODY FAT
12.8
%
Apr 25, 2010
PROGRESS HISTORY
Lbs.
2009-10-06,2009-12-24,2010-04-25,2010-04-30,2010-05-11,2011-08-23
155,170,182,184.5,179,176
Aug 02, 2010
185 Lbs.
%
2010-04-25
12.9
Lbs.
2009-10-06,2009-12-24,2010-04-25,2010-04-30,2010-05-11,2011-08-23
135,148.1,158.5,160.7,155.9,153.3
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Work out at 24 Fitness
*4 day cylce
1st day- Chest: (bench, incline, close grip, incline hammer strength) Biceps(Preacher curls, Dumbbell, crucifix cable)
2nd day- Back(Lat pull down, low row, bent over rows, cable rear delts) Triceps:( pull down, hoist tricep machine, skull crushers, french reverse overhead curls)
3rd day- Shoulder:(Shrugs, military press, side laterals, Shrug machine)
4th day- Legs( Hack Squat, Isometrics leg press, leg extension, balance work with BOSU ball, jump rope)
*Recovering from ACL Surgery so legs aren't as intense as others. My biggest goal for my legs is to gain as much quad muscle i can.
Supplements: MHP Up your Mass shake, Creatine Monohydrate 10g a day, Speed Stack 30 min before every work out
*4 day cylce
1st day- Chest: (bench, incline, close grip, incline hammer strength) Biceps(Preacher curls, Dumbbell, crucifix cable)
2nd day- Back(Lat pull down, low row, bent over rows, cable rear delts) Triceps:( pull down, hoist tricep machine, skull crushers, french reverse overhead curls)
3rd day- Shoulder:(Shrugs, military press, side laterals, Shrug machine)
4th day- Legs( Hack Squat, Isometrics leg press, leg extension, balance work with BOSU ball, jump rope)
*Recovering from ACL Surgery so legs aren't as intense as others. My biggest goal for my legs is to gain as much quad muscle i can.
Supplements: MHP Up your Mass shake, Creatine Monohydrate 10g a day, Speed Stack 30 min before every work out
My Nutrition Program View My Full Nutrition Program
benKJ28 has not added any program information.
My Supplement Program View My Full Supplement Program
benKJ28 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Music, family, and football
Visitor Comments
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