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Progress & Goals
164.5 Lbs.
LEAN BODY MASS
10.5 Lbs.
BODY FAT
PROGRESS HISTORY
Philosophy
My Workout Philosophy View My Full Workout Philosophy
I break down each body part to ensure i get maximum effort for each part of the muscle group.
Monday - Chest
- Decline Bench Press - 15,12,10,8,5
- Incline Dumbell Press - 3x8
- Smith Macine Press - 3x5 95% 1RM, 100% 1RM, 105% 1RM
- Smith Machine Negatives - 5x5 110% 1RM
- High Cable Crossover - 3x12
- Low Cable Crossover - 3x12
Tuesday - Legs/Abs
- Leg Press - 5x8
- Squat - 15, 12,10,8,5
- Seated Calf Raise - 5x15
- Sumo Deadlift - 12,10,8
- Leg Press with Calf Raise - 5x15
- Leg Extension - 3x12
- Seated Leg Curl - 3x12
- Squat - 5x 315, 1xmax @ 135
- Ab circuit
Wednesday - Shoulders/Back
- Smith Machine Shoulder press - 15,12,10,8,5
- Barbell Front Raise - 3x12
- Dumbbell Lateral Raise - 3x12
- Dumbbell Shoulder Press - 15,12,10,8,5
- Shoulder Fly - 3x12
- superset Shurg/Upright Row - 3 rounds x10
- Back Circuit - Stiff Leg Deadlift/Wide Grip Pullup/Barbell Row 3 rounds x 10
Thursday - Arms
- 21's x3
- Parallel Cable Curls 3x12
- Lying Overhead cable Curl - 3x12
- Isolated Curls - 3x12
- 21's x1
- Skull crusher - 3x12
- Rope Pulldown 3x12
- Overhead rope extension 3x12
- Dips 3x15
- Diamond Pushups 3xmax
Friday - Full body crossfit/Abs
Saturday - Plyometrics/jump training
Sunday - OFF
My Nutrition Philosophy View My Full Nutrition Philosophy
I dont pay attention to calories, but i would guess i stay around 2300 per day. Carbs - all from fruit veggies and whole grains.
Wake - 5AM - Handful of raisins
Breakfast (postworkout) - 7AM - 1 1/2 Scoops Carnivor and a large apple or banana
Snack - (930 AM) - 1 scoop Egg protein, 1 slice fat free cheese on 1 slice whole wheat bread
Lunch - 1145AM - Deli Turkey on Whole Wheat Bread with mustard fat free cheese and light mayo/1 apple
Snack - 230 PM - Almonds and cranberries
Dinner - 6 PM - Lemon Pepper Tilapia and broccoli
Snack - 8 PM - (if necessary) Apple and Egg Protein
My Supplement Philosophy View My Full Supplement Philosophy
I work out at 6AM so my supplement program is essential to my energy level.
5:15 AM - No Xplode/Blox
Intra workout - Xtend
Post Workout (7:00AM) - 1 1/2 scoops Carnivor
Mid Morning (930AM) - 1 scoop Gold Standard Egg Protein
Bed time (10PM) - BSN Amino X
My Motivation Philosophy View My Full Motivation Philosophy
bjaxx2 updated their overall goal.
It's time to start cutting down for summer, I want to get back to 5% body fat by April.
bjaxx2 updated their weight from 171 Lbs. to 175 Lbs., a 4 Lb. gain in 195 days.
Nov 16, 2012 | Like
bjaxx2 is now friends with Manzeus and jizzle22.