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Progress & Goals
180.3 Lbs.
LEAN BODY MASS
25.8 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
3 On 2 Off Split, Started 8/1/2011 Went hard for ~3 months. Took a break. Back on from ~1/15/2012 - 5/1/2012
Day 1
Shoulders
Dumbell Shoulder Press 3x12
Cable Front Raise 3x12
Machine Reverse Fly 3x12
Standing Bent Arm Side laterals
Reverse Cable fly
Biceps
Standing Dumbell Bicep Curl 3x12
Barbell Outside Grip Curl 3x12
Cable Concentration Curl Standing 3x12
Band Standing Curl 3x12
Abs (Lower)
Hanging Leg Raise 3x12+ (Controlled)
Rack Leg Raise, 70% rng of Motion 2x24
Lying Leg Raise 1x30
Day 2
Chest
Incline Barbell Press 3x12
Lying Dumbell Press 3x12
Machine Fly 3x12
Incline Fly with Press 3x12
Traps
Standing Machine Shrug 3x12
Behind Back Shrug 3x12
Dumbell Shrug 3x12
Abs (Oblique)
Hanging Leg Side Crunch 3x12
Cable Side Crunch 2x24
Lying Side Toe Touches 1x30
Day 3
Back
Pull Ups Max Reps x3
Machine One Arm Lat Pull Downs 3x12
T-Bar Rows 3x12
Cable Rows 1-Arm Seated 3x12
Tricep
Standing Rope Tricep Press Down 3x12
Reverse Tricep Pulldown Curl Bar 3x12
Standing Rope Tricep Extension 3x12
Abs (Upper)
Ab Wheel 3X12+
Bench Full Range Sit-Up 2x24
Ball Crunch 1x30+
Day 4 Off/Cardio
Day 5 Off/Cardio
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
bhilgert updated his weight from 208.6 Lbs. to 208 Lbs., a 0.6 Lb. loss in 7 days.
May 25, 2012 | Likebhilgert updated his weight from 210.2 Lbs. to 208.6 Lbs., a 1.6 Lb. loss in 7 days.
May 18, 2012 | Likebhilgert joined 24 Hour Fitness (Kirkland, Washington).
Mar 30, 2012bhilgert There's no 11 is there? Well... down to ~220 lbs. Starting to see my abs coming in. Real exciting stuff!
Mar 30, 2012 | Like
bhilgert updated his weight from 208 Lbs. to 206.1 Lbs., a 1.9 Lb. loss in 7 days.