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Overall Goal
///
Lose Fat
Get as big and as lean as my body will let me.
goal physique
Athlete
Progress & Goals
BEFORE
CURRENT
Mar 7, 2013
135.3 Lbs.
LEAN BODY MASS
18.5 Lbs.
BODY FAT
CURRENT WEIGHT
153.7
Lbs.
Apr 12, 2013
CURRENT BODY FAT
12
%
Apr 13, 2013
PROGRESS HISTORY
Lbs.
2007-06-30,2007-07-07,2007-08-23,2007-10-26,2009-11-03,2010-01-04,2010-08-06,2010-11-27,2010-12-15,2011-02-09,2012-10-12,2012-12-01,2012-12-28,2012-12-29,2013-01-03,2013-01-31,2013-03-07,2013-03-09,2013-03-16,2013-03-26,2013-04-12
154,154,154,154,189.2,198,206.8,192.5,189.4,182.2,171.8,164.1,167.2,167.2,165,159.9,347,157.7,154.9,154.2,153.8
Feb 16, 2013
154 Lbs.
%
2007-06-30,2007-07-07,2007-10-26,2010-01-04,2010-08-06,2012-10-12,2012-12-01,2012-12-28,2012-12-29,2013-01-03,2013-03-07,2013-04-12,2013-04-13
20,20,20,37,40,23,20,17,17,16,15,13,12
Feb 16, 2013
10 %
Lbs.
2007-06-30,2007-07-07,2007-08-23,2007-10-26,2009-11-03,2010-01-04,2010-08-06,2010-11-27,2010-12-15,2011-02-09,2012-10-12,2012-12-01,2012-12-28,2012-12-29,2013-01-03,2013-01-31,2013-03-07,2013-03-09,2013-03-16,2013-03-26,2013-04-12
123.2,123.2,123.2,123.2,151.4,124.7,124.1,115.5,113.7,109.3,132.3,131.3,138.8,138.8,138.6,134.3,295,134.1,131.6,131.1,135.3
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
My workout plan is A-B
A
chest
triceps
shoulders
forearms
abs
B
back
biceps
quads
hamstrings
calvs
abs
-----------------------------------
"CHEST"
Barbell Bench Press-wide
Barbell Incline Bench Press-wide
Decline Barbell Bench Press-wide
Cable Crossover
Dumbbell Bench Press- small incline
-----------------------------------
"TRICEPS"
Lying Triceps Press
Seated Triceps Press
Triceps Pushdown
---------------------------------
"SHOULDERS"
Dumbbell Shoulder Press
Another exercise that i dont know his name
---------------------------------
"FOREARMS"
Wrist Roller
---------------------------------
"ABDOMINALS"
Knee / Hip Raise On Parallel Bars
Some kind of Decline Crunch
-------------------------------
"Back"
Lying T-Bar Row
Hyperextensions (Back Extensions)
Medium-Grip Lat Pulldown
Medium-Grip Pulldowns Behind The Neck
Dumbbell Shrug
--------------------------------
"Biceps"
Alternate Incline Dumbbell Curl
EZ-Bar Curl
if you have any suggestions for more biceps exercises tell me pls.
--------------------------------
"QUADS"
Leg Extensions
Dumbbell Lunges(sometimes)
Leg Bending
Standing Barbell Calf Raise(SMITH MACHINE)
-------------------------------
IF YOU HAVE ANY SUGGESTIONS FOR IMPROVING MY WORKOUT PROGRAM
ESPECIALLY FOR MORE BICEPS EXERCISES PLEAS TELL ME.
-------------------------------
A
chest
triceps
shoulders
forearms
abs
B
back
biceps
quads
hamstrings
calvs
abs
-----------------------------------
"CHEST"
Barbell Bench Press-wide
Barbell Incline Bench Press-wide
Decline Barbell Bench Press-wide
Cable Crossover
Dumbbell Bench Press- small incline
-----------------------------------
"TRICEPS"
Lying Triceps Press
Seated Triceps Press
Triceps Pushdown
---------------------------------
"SHOULDERS"
Dumbbell Shoulder Press
Another exercise that i dont know his name
---------------------------------
"FOREARMS"
Wrist Roller
---------------------------------
"ABDOMINALS"
Knee / Hip Raise On Parallel Bars
Some kind of Decline Crunch
-------------------------------
"Back"
Lying T-Bar Row
Hyperextensions (Back Extensions)
Medium-Grip Lat Pulldown
Medium-Grip Pulldowns Behind The Neck
Dumbbell Shrug
--------------------------------
"Biceps"
Alternate Incline Dumbbell Curl
EZ-Bar Curl
if you have any suggestions for more biceps exercises tell me pls.
--------------------------------
"QUADS"
Leg Extensions
Dumbbell Lunges(sometimes)
Leg Bending
Standing Barbell Calf Raise(SMITH MACHINE)
-------------------------------
IF YOU HAVE ANY SUGGESTIONS FOR IMPROVING MY WORKOUT PROGRAM
ESPECIALLY FOR MORE BICEPS EXERCISES PLEAS TELL ME.
-------------------------------
My Nutrition Program View My Full Nutrition Program
benwin21 has not added any program information.
My Supplement Program View My Full Supplement Program
benwin21 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
i look at my stomach
benwin21 updated his weight from 154.2 Lbs. to 153.8 Lbs., a 0.4 Lb. loss in 17 days.
Apr 12, 2013 | Like
benwin21 updated his weight from 154.9 Lbs. to 154.2 Lbs., a 0.7 Lb. loss in 10 days.
Mar 26, 2013 | Likebenwin21 updated his weight from 157.7 Lbs. to 154.9 Lbs., a 2.9 Lb. loss in 7 days.
Mar 16, 2013 | Likebenwin21 updated his weight from 347 Lbs. to 157.7 Lbs., a 189.3 Lb. loss in 2 days.
Mar 9, 2013 | Like
benwin21 updated his weight from 165 Lbs. to 159.9 Lbs., a 5.1 Lb. loss in 28 days.
Jan 31, 2013 | LikeVisitor Comments
nicruzer
The voting thread is open now for the BBC. You can either view it from the Discussion Thread section in the group profile or go there directly using: http://forum.bodybuilding.com/group.php?do=discuss&discussionid=105901
Apr 13, 2011 12:23pm
MsFitFern
I was just asking because I spend 2 hours on legs every sunday, but don't do calves the same day
Jul 6, 2007 8:51am
MsFitFern
Do you train legs on the same day you do other exercises? I do legs all by themself.
Jul 5, 2007 4:46pm
MsFitFern
how many days you doing at the gym? You got a good plan, just one thing, is that your legs with other stuff is going to make for a long visit. What days are you going to go?
Fern
Jul 4, 2007 8:27am
benwin21 updated his body fat from 13% to 12%, a loss of 1% in 1 day.