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Overall Goal
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Gain Muscle
Progress & Goals
BEFORE
CURRENT
184.8 Lbs.
LEAN BODY MASS
25.2 Lbs.
BODY FAT
CURRENT WEIGHT
210
Lbs.
Feb 8, 2007
CURRENT BODY FAT
12
%
Oct 25, 2006
PROGRESS HISTORY
Lbs.
2006-10-25,2007-01-18,2007-02-08
198,208,210
%
2006-10-25
12
Lbs.
2006-10-25,2007-01-18,2007-02-08
174.2,183,184.8
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Day 1: Chest and triceps
1. Incline dumbell presses, 4-5 sets: 60, 75, 80, 90, 70
2. Flatbench bar or dumbell, 4 sets
3. Decline barbell, 5 sets
4. Flyes (cables, pec deck, or dumbells)
5. Dips: 4 sets, max out each; add plates for 2 sets
6. Tricep cable push downs: 4 sets
7. Abs and cardio
Day 2: Back and biceps
1. Wide grip pull-ups, as many sets needed to get 50 reps
2. Wide grip lat pull downs
3. Dumbell or bar upright rows
4. Cable rows
5. Standing bar curls
6. Incline bench dumbell curls
7. "Supermans" on the cable machine
8. Abs and cardio
Day 3: Shoulders
1. Machine presses
2. Dumbell presses
3. Reverse dumbell flyes
4. Standing dumbell side raises
5. Upright rows (for traps)
6. Abs and Cardio
Day 4: Legs
1. Squats
2. Leg extensions
3. Legs curls
4. Calves
5. Abs and stationary bike
1. Incline dumbell presses, 4-5 sets: 60, 75, 80, 90, 70
2. Flatbench bar or dumbell, 4 sets
3. Decline barbell, 5 sets
4. Flyes (cables, pec deck, or dumbells)
5. Dips: 4 sets, max out each; add plates for 2 sets
6. Tricep cable push downs: 4 sets
7. Abs and cardio
Day 2: Back and biceps
1. Wide grip pull-ups, as many sets needed to get 50 reps
2. Wide grip lat pull downs
3. Dumbell or bar upright rows
4. Cable rows
5. Standing bar curls
6. Incline bench dumbell curls
7. "Supermans" on the cable machine
8. Abs and cardio
Day 3: Shoulders
1. Machine presses
2. Dumbell presses
3. Reverse dumbell flyes
4. Standing dumbell side raises
5. Upright rows (for traps)
6. Abs and Cardio
Day 4: Legs
1. Squats
2. Leg extensions
3. Legs curls
4. Calves
5. Abs and stationary bike
My Nutrition Program View My Full Nutrition Program
chriscleveland has not added any program information.
My Supplement Program View My Full Supplement Program
chriscleveland has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I had back surgery last year and lost about a year in lifting. This year, I have been working to get back into the same shape I was in before my back problems.
Visitor Comments
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Apr 10, 2011 7:21pm
ggambitoo
Hey what going on with u man?
How everything working hard those muscle?
Oct 21, 2009 10:10pm
americanmuscle7
thanks man. Nice arms. How are those muscle tech products working for you?
Jun 26, 2009 9:30am
giftedwonder
thx for the comment. i do usually 5 days a week for 20 mins each time
Jun 4, 2009 4:59pm
mike2593
Thanks Chris, I do the usual incline bench presses, flat bench presses, flyes, and then I do a pumping exercise like cable crossovers.
Jun 1, 2009 2:37pm
Untamed_GORILLA
Thanks for the positive words man that really helps me stay motivated. Good luck with your traning!
May 23, 2009 10:31am
jesserobbins
yeah it just that short amount of time. It depends on what you get. If you get the dvds alone maybe about $60 or $70, but if you get the entire package with equipment and supplements it will cost you a little more. And there is a diet plan to. I didn't follow it to a "t" but it still worked wonders. Try it out.
May 2, 2009 2:50pm
TrueToTheEnd
hey hows lifting going bro?
did you go to HS around here too, or just Clarkson University? I went to NNCS and currently going to suny canton.
Apr 29, 2009 4:59pm
dblkhulk
thanks bro. check out my workout tracker. most thursdays is my chest day.
Apr 22, 2009 7:09pm
whawk
thanks for the words of encouragement. I am working hard and the positive comments make it worth the time. see that you are in Va. I live in Md , but work in Alexandria Va. nice to chat with someone in the state. well you train hard and hope to chat with you soon.
Apr 22, 2009 8:59am
GLovee3834
Hey man,
Thanks for the compliment. Good luck with your back. I have injured my back also. I know it is a slow road to recovery. You will get there!
D
Apr 3, 2009 9:26pm
RayShanePhoto
busy working for my business! I've got a few ideas that's going to change the way the world handles image management!
Mar 19, 2009 11:34pm
chriscleveland is now friends with BIGBLACKBEAST.