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Overall Goal
///
Gain Muscle
just to get flat out HUGE in muscle!
Progress & Goals
BEFORE
Oct 16, 2010
CURRENT
Dec 22, 2011
145.9 Lbs.
LEAN BODY MASS
19.1 Lbs.
BODY FAT
CURRENT WEIGHT
165
Lbs.
Mar 1, 2011
CURRENT BODY FAT
11.6
%
Mar 1, 2011
PROGRESS HISTORY
Lbs.
2010-09-27,2010-10-16,2011-03-01
162,162,165
%
2010-10-16,2011-03-01
12.1,11.6
Lbs.
2010-09-27,2010-10-16,2011-03-01
142.4,142.4,145.9
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Monday:
Upright Rows: 1 set of 8 reps
Power Clean & Jerk: 1 set of 5 reps
Romanian Deadlifts: 1 set of 10 rep
Jump Squats: 1 set of 6 reps
Upright Rows: 1 set of 8 reps
Power Clean & Jerk: 1 set of 5 reps
Romanian Deadlifts: 1 set of 10 rep
Jump Squats: 1 set of 6 reps
My Nutrition Philosophy View My Full Nutrition Philosophy
blackout21 has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
blackout21 has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
blackout21 has not added any philosophy information.
Visitor Comments
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Lucas75
Then I repeat until I can't feel my upper body then I finish off with negative bench press reps.
It worked real well increasing my strength I went from putting up 185 last year to over 290 now and increasing. Whey protein isolate is essential right afterward and I generally sip Monster Amino during my workout - it keeps me pumped and protects my muscle.
Good luck!
Oct 19, 2010 10:45pm
Lucas75
Hey I generally alternate days between upper body and lower body - for upper I generally alternate sets until failure of:
Mid-grip bench press: 7 set
Incline dumbbell curls: 40's or 45's until failure
Dumbbell shoulder press: 55's or 60's until failure
Barbell curls: 90lbs until failure
Dips until failure
Oct 19, 2010 10:45pm