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Progress & Goals
166.5 Lbs.
LEAN BODY MASS
89.6 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
No Exercise Weight Sets
Routine A - Weights
Functional Warmup (5-7mins)
1 5 mins on stationary bike
Main Exercise (a superset to b)
2a Squat 20 3x10
2b Deadlift 20 3x10
3a Lunge Fly 15 3x10
3b Lawn Mower 15 3x10
4a SB Cable Pushup 15 3x10
4c Cross Body Check Press 10 3x10
5a Side Step Tricep Rope Pushdown 15 3x10
5b Deadlift Bicep Curl 22.5 3x10
Routine B - Abs (done in approx 7 mins, no breaks)
Main Exercise
1 Hanging Leg Raises 3x6
2 Hanging Knee Raises 3x8
3 Lying Leg Thrusts 2x15
4 Abs Wheel 1x8
5 Abs Bicycle 1x30
6 Stability ball crunches holding
light weight straight over head 1x12
7 Stability ball hip flexion 1x15
8 Abs Vacuums
Routine C - Cardio
Min Details
Cycle
0-6 Level 6 - 70-80 rpm
6-10 Level, 16,14,12,10 @ 20 sec - 100+rpm, 6,18(step),6,18(step) @ 10sec - 70-80rpm
Treadmill
10-12 6 kmh
12-13 12 kmh
13-14 6 kmh
14-15 16 kmh
15-16 8 kmh
16-17 20 kmh
17-17.5 12 kmh (skip)
17.5-18 8 kmh (skip)
18-19 14 kmh
19-20 6 kmh
Rules:
Day Routine
Monday Routine A/B
Tuesday Routine C
Wednesday Routine A
Thursday Routine C
Friday Routine A/B
Saturday Boxing Session
Sunday Yoga
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program
I stay motivated by a few different way:
- Looking at transformations
- Trying on old clothes which don't fit
- Reading articles on fitness
- Talking to people about health and fitness
- Chatting about results and goals with my mates!
damiike updated his weight from 258.5 Lbs. to 256.7 Lbs., a 1.8 Lb. loss in 4 days.
Jan 21, 2013 | Likedamiike updated his weight from 258.9 Lbs. to 258.7 Lbs., a 0.2 Lb. loss in 1 day.
Jan 16, 2013 | Likedamiike measured his arms at 14.8 in., a gain of 0.6 in. in 874 days and measured 8 other body parts.
Jan 14, 2013damiike updated his weight from 258.1 Lbs. to 259.2 Lbs., a 1.1 Lb. gain in 1 day.
Jan 14, 2013 | Likedamiike updated his weight from 258.7 Lbs. to 258.1 Lbs., a 0.7 Lb. loss in 1 day.
Jan 13, 2013 | Likedamiike updated his weight from 259.4 Lbs. to 258.7 Lbs., a 0.7 Lb. loss in 1 day.
Jan 12, 2013 | Likedamiike updated his weight from 261.4 Lbs. to 259.4 Lbs., a 2 Lb. loss in 2 days.
Jan 11, 2013 | Likedamiike updated his weight from 263.1 Lbs. to 261.4 Lbs., a 1.8 Lb. loss in 2 days.
Jan 9, 2013 | Likedamiike updated his motivation program.
I stay motivated by a few different way: - Looking at transformations - Trying on old clothes which don't fit - Reading articles on fitness - Talking to people about health and fitness - Chatting about results and goals with my mates!
damiike updated his overall goal.
To have a 6pack and to be in the best shape of my life!
damiike joined Re-Creation Health Club (Brighton East, Australia).
Jan 7, 2013Visitor Comments
damiike updated his weight from 256.7 Lbs. to 256.1 Lbs., a 0.7 Lb. loss in 1 day.