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Overall Goal
///
Transform My Body
Dedication
Progress & Goals
BEFORE
CURRENT
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
CURRENT WEIGHT
220
Lbs.
Jan 18, 2011
CURRENT BODY FAT
--
%
PROGRESS HISTORY
Lbs.
2008-05-12,2008-05-15,2008-05-23,2008-05-28,2008-06-09,2009-05-19,2009-08-03,2009-08-05,2009-08-07,2009-08-12,2009-08-19,2009-11-09,2009-12-22,2011-01-18
193.6,193,193,191,192,215,201,199.8,196.4,197.8,195.4,203,200.8,220
Apr 01, 2011
200 Lbs.
%
Lbs.
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
::::Current Program for the next 2 weeks::::
Monday:
Incline barbell bench--3 sets of 5
Weighted Chest Dip--3 sets of 5
Superset Pushups(feet elevated) with incline dumbell flys--1 set of 15 each
Cardio 30 second sprint 90-95% MHR with one minute jog at 50% for 30 minutes total
Tuesday:
Pullups--3 sets of 5
Seated Cable Row--3 sets of 5
Bent over barbell row--3 sets of 5
Superset (rope crunch--hanging knee raise--knee ins) 3 sets of 15-20 each
Wednesday:
cardio--35 minutes at 70% MHR
Thursday:
Standing Barbell curl--3 sets of 5
Triceps dip--3 sets of 5
Preacher Curl--3 sets of 5
Pushdown--3 sets of 5
Superset (reverse crunch with decline situp and knee ins)--2 sets of 15 each
Friday:
Leg press--3 sets of 5
Leg extension--3 sets of 5
Lying Leg Curl--3 sets of 5
Standing calf raise--3 sets of 5
Seated barbell press--3 sets of 5
Cardio--alternate 30 seconds of sprinting at 90-95% MHR with one minute jogging at 50% MHR for 20 minutes total
Saturday--Sunday---Off days
This is my strength building routine/weeks. I'm doing 2 weeks of this workout and then moving on to a size building workout with more intense HIIT cardio. Any Comments?
Monday:
Incline barbell bench--3 sets of 5
Weighted Chest Dip--3 sets of 5
Superset Pushups(feet elevated) with incline dumbell flys--1 set of 15 each
Cardio 30 second sprint 90-95% MHR with one minute jog at 50% for 30 minutes total
Tuesday:
Pullups--3 sets of 5
Seated Cable Row--3 sets of 5
Bent over barbell row--3 sets of 5
Superset (rope crunch--hanging knee raise--knee ins) 3 sets of 15-20 each
Wednesday:
cardio--35 minutes at 70% MHR
Thursday:
Standing Barbell curl--3 sets of 5
Triceps dip--3 sets of 5
Preacher Curl--3 sets of 5
Pushdown--3 sets of 5
Superset (reverse crunch with decline situp and knee ins)--2 sets of 15 each
Friday:
Leg press--3 sets of 5
Leg extension--3 sets of 5
Lying Leg Curl--3 sets of 5
Standing calf raise--3 sets of 5
Seated barbell press--3 sets of 5
Cardio--alternate 30 seconds of sprinting at 90-95% MHR with one minute jogging at 50% MHR for 20 minutes total
Saturday--Sunday---Off days
This is my strength building routine/weeks. I'm doing 2 weeks of this workout and then moving on to a size building workout with more intense HIIT cardio. Any Comments?
My Nutrition Philosophy View My Full Nutrition Philosophy
carsondude has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
carsondude has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
Results
Visitor Comments
Leave a Comment
attmandu
Thanks for the add... good job your progress pic show some hard work! Check out my blog for some diet info.
Jun 30, 2008 6:38am
bj.cronje
I haven't actually ordered my supplements yet, lol. There's to big a variety to choose from. But I'm thinking of Protein sups, Creatine, and some L-Glut.
Jun 12, 2008 6:58am
black_socks
yep thanks for the correction, I used to race laser's back about 20 years ago.. What lake is that.. Looks sort of like lewisville.. I used to live over in Coppell about 1 year ago.
May 24, 2008 5:06pm
sunnyalamgir
I like it a lot it gives me the energy I need through out the day and in the Gym. Are you taking anything currently.
May 23, 2008 9:45pm
Growing-up
Great that you choose to move away from the evil couch of doom and move into the fit world. Weight lose is moving in the right direction, excellent job.
May 20, 2008 9:09pm