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Overall Goal
///
Gain Muscle
Time to Get Huge!
Progress & Goals
BEFORE
Jul 16, 2008
CURRENT
Apr 8, 2010
158.2 Lbs.
LEAN BODY MASS
12.8 Lbs.
BODY FAT
CURRENT WEIGHT
171
Lbs.
May 2, 2010
CURRENT BODY FAT
7.5
%
Jan 23, 2010
PROGRESS HISTORY
Lbs.
2008-08-24,2008-11-23,2008-11-24,2009-10-09,2009-11-02,2009-11-17,2009-12-23,2010-01-23,2010-04-08,2010-05-02
130,145,145,151,153.5,156,161,162,164,171
May 01, 2009
160 Lbs.
%
2008-11-23,2009-10-09,2009-11-02,2009-11-17,2010-01-23
8,7.5,7.5,7.5,7.5
Lbs.
2008-08-24,2008-11-23,2008-11-24,2009-10-09,2009-11-02,2009-11-17,2009-12-23,2010-01-23,2010-04-08,2010-05-02
119.6,133.4,133.4,139.7,142,144.3,148.9,149.9,151.7,158.2
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Workout 5-Day Workout Split
• Day 1: Chest/abs
• Day 2: Back
• Day 3: Off
• Day 4: Shoulders/abs
• Day 5: Legs
• Day 6: Arms/abs
• Day 7: Off
Day 1: Chest:
• Flat Bench Press (vary between 4x6, 3x8, 10,8,6)
• Incline DB Press (vary between 12,10,8 to 3x12 to 3x8)
• Decline DB Press (vary between 12,10,8 to 3x12 to 3x8)
• DB Flies (vary between 12,10,8 to 3x12 to 3x8)
• Cable Crossover (vary between 12,10,8 to 3x12 to 3x8)
• Chest Pull over (vary between 12,10,8 to 3x12 to 3x8)
• Weighted crunches (vary between 12,10,8 to 3x12 to 3x8)
• Leg Raises (vary between 12,10,8 to 3x12 to 3x8)
• Ab twists (vary between 12,10,8 to 3x12 to 3x8)
Day 2: Back:
• Deadlifts (vary between 4x6, 3x8, 10,8,6)
• Weighted Pull Ups (vary between 12,10,8 to 3x12 to 3x8)
• Yates Rows (vary between 12,10,8 to 3x12 to 3x8)
• DB Rows (vary between 12,10,8 to 3x12 to 3x8)
• Lat Pulldown (vary between 12,10,8 to 3x12 to 3x8)
• DB Shrugs (vary between 12,10,8 to 3x12 to 3x8)
Day 3: Off:
Day 4: Shoulders:
•
• DB Shoulder Press (vary between 4x6, 3x8, 10,8,6)
• Arnold Presses (vary between 12,10,8 to 3x12 to 3x8)
• Side Raises (vary between 12,10,8 to 3x12 to 3x8)
• Front Raises (vary between 12,10,8 to 3x12 to 3x8)
• Wide Grip Upright Rows (vary between 12,10,8 to 3x12 to 3x8)
• Weighted crunches (vary between 12,10,8 to 3x12 to 3x8)
• Leg Raises (vary between 12,10,8 to 3x12 to 3x8)
• Ab twists (vary between 12,10,8 to 3x12 to 3x8)
.
Day 5: Legs:
•
• Squat (vary between 4x6, 3x8, 10,8,6)
• Leg Press (vary between 12,10,8 to 3x12 to 3x8)
• Lunges (vary between 12,10,8 to 3x12 to 3x8)
• Leg Extensions (vary between 12,10,8 to 3x12 to 3x8)
• Leg Curls (vary between 12,10,8 to 3x12 to 3x8)
• Donkey Calf Raises (vary between 12,10,8 to 3x12 to 3x8)
Day 6: Arms:
•
• Close Grip Bench Press (vary between 4x6, 3x8, 10,8,6)
• V-Bar Tricep Extension (vary between 12,10,8 to 3x12 to 3x8)
• Skull Crushers (vary between 12,10,8 to 3x12 to 3x8)
• Pull Downs (vary between 12,10,8 to 3x12 to 3x8)
• Bicep Barbell Curls (vary between 12,10,8 to 3x12 to 3x8)
• Alternate DB curls (vary between 12,10,8 to 3x12 to 3x8)
• Preacher Curls (vary between 12,10,8 to 3x12 to 3x8)
• Reverse Grip Curls (vary between 12,10,8 to 3x12 to 3x8)
• Weighted crunches (vary between 12,10,8 to 3x12 to 3x8)
• Leg Raises (vary between 12,10,8 to 3x12 to 3x8)
• Ab twists (vary between 12,10,8 to 3x12 to 3x8)
Day 7: Off:
• Day 1: Chest/abs
• Day 2: Back
• Day 3: Off
• Day 4: Shoulders/abs
• Day 5: Legs
• Day 6: Arms/abs
• Day 7: Off
Day 1: Chest:
• Flat Bench Press (vary between 4x6, 3x8, 10,8,6)
• Incline DB Press (vary between 12,10,8 to 3x12 to 3x8)
• Decline DB Press (vary between 12,10,8 to 3x12 to 3x8)
• DB Flies (vary between 12,10,8 to 3x12 to 3x8)
• Cable Crossover (vary between 12,10,8 to 3x12 to 3x8)
• Chest Pull over (vary between 12,10,8 to 3x12 to 3x8)
• Weighted crunches (vary between 12,10,8 to 3x12 to 3x8)
• Leg Raises (vary between 12,10,8 to 3x12 to 3x8)
• Ab twists (vary between 12,10,8 to 3x12 to 3x8)
Day 2: Back:
• Deadlifts (vary between 4x6, 3x8, 10,8,6)
• Weighted Pull Ups (vary between 12,10,8 to 3x12 to 3x8)
• Yates Rows (vary between 12,10,8 to 3x12 to 3x8)
• DB Rows (vary between 12,10,8 to 3x12 to 3x8)
• Lat Pulldown (vary between 12,10,8 to 3x12 to 3x8)
• DB Shrugs (vary between 12,10,8 to 3x12 to 3x8)
Day 3: Off:
Day 4: Shoulders:
•
• DB Shoulder Press (vary between 4x6, 3x8, 10,8,6)
• Arnold Presses (vary between 12,10,8 to 3x12 to 3x8)
• Side Raises (vary between 12,10,8 to 3x12 to 3x8)
• Front Raises (vary between 12,10,8 to 3x12 to 3x8)
• Wide Grip Upright Rows (vary between 12,10,8 to 3x12 to 3x8)
• Weighted crunches (vary between 12,10,8 to 3x12 to 3x8)
• Leg Raises (vary between 12,10,8 to 3x12 to 3x8)
• Ab twists (vary between 12,10,8 to 3x12 to 3x8)
.
Day 5: Legs:
•
• Squat (vary between 4x6, 3x8, 10,8,6)
• Leg Press (vary between 12,10,8 to 3x12 to 3x8)
• Lunges (vary between 12,10,8 to 3x12 to 3x8)
• Leg Extensions (vary between 12,10,8 to 3x12 to 3x8)
• Leg Curls (vary between 12,10,8 to 3x12 to 3x8)
• Donkey Calf Raises (vary between 12,10,8 to 3x12 to 3x8)
Day 6: Arms:
•
• Close Grip Bench Press (vary between 4x6, 3x8, 10,8,6)
• V-Bar Tricep Extension (vary between 12,10,8 to 3x12 to 3x8)
• Skull Crushers (vary between 12,10,8 to 3x12 to 3x8)
• Pull Downs (vary between 12,10,8 to 3x12 to 3x8)
• Bicep Barbell Curls (vary between 12,10,8 to 3x12 to 3x8)
• Alternate DB curls (vary between 12,10,8 to 3x12 to 3x8)
• Preacher Curls (vary between 12,10,8 to 3x12 to 3x8)
• Reverse Grip Curls (vary between 12,10,8 to 3x12 to 3x8)
• Weighted crunches (vary between 12,10,8 to 3x12 to 3x8)
• Leg Raises (vary between 12,10,8 to 3x12 to 3x8)
• Ab twists (vary between 12,10,8 to 3x12 to 3x8)
Day 7: Off:
My Nutrition Program View My Full Nutrition Program
ctallman has not added any program information.
My Supplement Program View My Full Supplement Program
ctallman has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Documenting my Body Transformation so I can see the results I achieve when I commit myself to my training.
Visitor Comments
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Apr 10, 2011 8:32pm
dsegersmusicman
WOW CHRIS!! EXCEPTIONAL MUSCLE YOU'VE PUT ON. LOOKING ALL JACKED & SHREDDED! GREAT WORK. LIFT STRONG & BE BLESSED, DAVE.
Mar 19, 2010 6:35am
SavageOne
Thanks for the add - and congrats on you progress. Very impressive for 4 months!
Jan 25, 2010 2:01pm
bigmike80
you too bro...definitely can tell you've worked hard on your transformation!!
Jan 23, 2010 3:39pm
CaitB
Hi there! I have entered a contest to be on the cover of Status Fitness Magazine and I need your help! Please go to http://statusfitnessmagazine.c om/caitlyn-j-bellamy to register a profile and then you can vote 5X per day! I really need some votes this week in order to claim that top spot so PLEASE vote!! There is only one week left! Thank you so much! xo
Jan 23, 2010 3:11pm
Honey86
I'm waiting to post new pics...till I at least get my muscles where they show better.
Oct 7, 2009 5:53pm
dwidmer2
hey bro, how's it going? looking good in you pics. Keep it up. a question for you. I weigh 170lbs. Would you mind giving me a piggyback ride?
Oct 2, 2009 2:21am
ctallman is now friends with enystrom2.