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Overall Goal
///
Transform My Body
Gain 10-15lbs of lean mass within a year.
Progress & Goals
BEFORE
Mar 20, 2013
CURRENT
Jan 11, 2013
153.9 Lbs.
LEAN BODY MASS
18.1 Lbs.
BODY FAT
CURRENT WEIGHT
172
Lbs.
Mar 20, 2013
CURRENT BODY FAT
10.5
%
Mar 20, 2013
PROGRESS HISTORY
Lbs.
2010-10-14,2011-01-16,2011-01-19,2011-02-08,2011-05-31,2011-06-13,2011-10-14,2011-12-07,2012-07-10,2012-08-15,2012-11-17,2013-01-11,2013-03-20
172,170,174,167,163,164,170,173,168,175,180,180,172
%
2011-06-13,2011-06-21,2012-07-10,2012-08-12,2012-11-17,2013-01-11,2013-03-20
11,10,10.5,10.8,11.5,13,10.5
Lbs.
2010-10-14,2011-01-16,2011-01-19,2011-02-08,2011-05-31,2011-06-13,2011-10-14,2011-12-07,2012-07-10,2012-08-15,2012-11-17,2013-01-11,2013-03-20
153.1,151.3,154.9,148.6,145.1,147.6,153,155.7,149.9,156.1,159.3,156.6,153.9
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Monday – Back/Bi’s
5min warmup on treadmill
Deadlift – 3x8 (heavy)
Widegrip pullup’s – 1x10, 1x8, last one to failure
Bent over BB Rows – 1x12, 1x10, 1x10, 1x8 (increasing weight on each set)
Lat pull downs with rope – 3x10
Weighted hyperextensions 3x12
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Preacher Curls – 1x12 (warmup) 3x10
Concentration DB curls – 3x10
Incline DB Curls or Hammer Curls -3x10
Over head cable curls – 3x10 with a drop set on the last set
Wednesday – Chest/Tri’s
5min warmup on treadmill
Incline DB press – 3x10
Flat BB press - 3x10
Cable Flyes – 3x10 (alternating high/low each week)
DB Flyes – 3x10 (alternating flat/decline/incline depending on the cable flyes)
DB Pullovers - 3x10
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Pushdown’s with rope – 3x10
Skullcrushers – 3x10
close grip bench press – 3x10
Seated tri extensions – 3x10
Friday – Shoulders/Traps
5min warmup on treadmill
Arnold Press – 3x10
Military Press 3x10
Front Raises – 3x10
Side Raises – 3x10
seated db rear laterals – 3x12
---------------------------------------------------
Upright rows on the cables – 3x10
BB shrugs – 1x15, 1x12, 1x10 (increasing weight each set)
---------------------------------------------------
Saturday - Legs
5min warmup on treadmill
Deep Squats – 1x12, 1x10, 1x8 (increasing weight each set)
Leg Press - 3x10
Seated Calf Raise – 3x15
Standing Calf Raise - 3x12 (HEAVY)
Tuesday, Thursday - Cardio/Abs/Forearms/Calfs
*Calfs get worked 3x a week with the same thing posted above because mine just wouldn't grow with anything less.
*Forearms 2x a week for the same reason
Elliptical for 20 minutes – with SPM between 150-175 with resistance @ 20-25
Treadmill on an incline for 10 minutes (fast walk)
Treadmill for 10 minutes fast walk 1min -> sprint 1min, repeating until time is up or i die.
---------------------------------------------------
Hanging leg raises – 3 to failure or Decline crunches with a medicine ball
Weighted cable crunches - 3x15
Dumbbell Oblique Side Bends – 3x15
---------------------------------------------------
Reverse wrist curls - 3x12
Wrist Curls - 3x12
Farmers Walk - 2 laps around the gym x 2
5min warmup on treadmill
Deadlift – 3x8 (heavy)
Widegrip pullup’s – 1x10, 1x8, last one to failure
Bent over BB Rows – 1x12, 1x10, 1x10, 1x8 (increasing weight on each set)
Lat pull downs with rope – 3x10
Weighted hyperextensions 3x12
---------------------------------------------------
Preacher Curls – 1x12 (warmup) 3x10
Concentration DB curls – 3x10
Incline DB Curls or Hammer Curls -3x10
Over head cable curls – 3x10 with a drop set on the last set
Wednesday – Chest/Tri’s
5min warmup on treadmill
Incline DB press – 3x10
Flat BB press - 3x10
Cable Flyes – 3x10 (alternating high/low each week)
DB Flyes – 3x10 (alternating flat/decline/incline depending on the cable flyes)
DB Pullovers - 3x10
---------------------------------------------------
Pushdown’s with rope – 3x10
Skullcrushers – 3x10
close grip bench press – 3x10
Seated tri extensions – 3x10
Friday – Shoulders/Traps
5min warmup on treadmill
Arnold Press – 3x10
Military Press 3x10
Front Raises – 3x10
Side Raises – 3x10
seated db rear laterals – 3x12
---------------------------------------------------
Upright rows on the cables – 3x10
BB shrugs – 1x15, 1x12, 1x10 (increasing weight each set)
---------------------------------------------------
Saturday - Legs
5min warmup on treadmill
Deep Squats – 1x12, 1x10, 1x8 (increasing weight each set)
Leg Press - 3x10
Seated Calf Raise – 3x15
Standing Calf Raise - 3x12 (HEAVY)
Tuesday, Thursday - Cardio/Abs/Forearms/Calfs
*Calfs get worked 3x a week with the same thing posted above because mine just wouldn't grow with anything less.
*Forearms 2x a week for the same reason
Elliptical for 20 minutes – with SPM between 150-175 with resistance @ 20-25
Treadmill on an incline for 10 minutes (fast walk)
Treadmill for 10 minutes fast walk 1min -> sprint 1min, repeating until time is up or i die.
---------------------------------------------------
Hanging leg raises – 3 to failure or Decline crunches with a medicine ball
Weighted cable crunches - 3x15
Dumbbell Oblique Side Bends – 3x15
---------------------------------------------------
Reverse wrist curls - 3x12
Wrist Curls - 3x12
Farmers Walk - 2 laps around the gym x 2
My Nutrition Philosophy View My Full Nutrition Philosophy
da2ricky has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
da2ricky has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
da2ricky has not added any philosophy information.
Visitor Comments
Going4Swole
Sorry to hear about the injury man, what happened? Glad you're able to get back at it, great results bro.
Jun 7, 2011 6:58pm
guest
im 5'7" 175 ive been takin it 2 mths and havent really gained any weight but have put on some muscle and will continue takin it.Keep it up.Jon
Jan 31, 2011 7:50pm
DeronD
You should read this, five times, haha. I know it's old, but it's one of the best books written on the subject, not surprisingly considering the author. http://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219
Jan 19, 2011 8:01pm
da2ricky is now friends with audieswu and KenshinH.