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Progress & Goals
194.8 Lbs.
LEAN BODY MASS
24.1 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Lots of compound lifts. Legs,bis & abs / Shoulders & tris / OFF / Back & bis / Chest & tris / Footy game / OFF.
MONDAY
Chest and Triceps
Chest done properly (Upper,Lower,Inner,Outter)done with alternating grip on all bench movements(don't do many sets the same by moving from close to medium to med-wide to wide grips to exhaust all areas of chest). And finish with Flat D/Bells then fly movements to get a great pump.
Triceps only lightly touched on today and Trained later during the week properly.
Incline barbell press: 5-6 Sets Reps 15,10,8,8,6,4
Decline smith/Bench press: 5-6 Sets Reps 15,10,8,8,6,4
Incline D/Bell Fly: 4 Sets Reps 10,8,8,6
D/Bell Press: 4-5 Sets Reps 10,8,8,6,5
Cable Crossovers: 4 Sets Reps 10,10,8,8
Bar Dips: 5 Sets Max reps (or + weight and aim for 6-8 Reps)
V-Bar Tricep Extensions: 5 Sets Reps 15,10,8,8,6,6
Overhead Rope or
Standing Rope Extensions : 4 sets Reps 15,10,8,6.
My Nutrition Program View My Full Nutrition Program
My current Mon-Friday Bulking diet plan
BREAKFAST 5:30 AM = 1 1/2 scoops rolled oats, 1/2 cup milk, 1 1/2 scoops WPC, Multivit, 4 fish oils, 4 Aminos, 2 Tribulus, 1L of water.
Snack 7:30AM = 2 Nutbars
Smoko 8:50AM = Banana and last nights dinner, normally high carb with a good serve of protein. Either sweet potato, meat (chicken or kangaroo) and veg or a pasta with extra meat.
Lunch 11:25AM = 2 Wholegrain tuna sandwiches, 1-2 bananas, 1 Nut or museli bar, 95g tin tuna.
Pre workout shake 2:00PM = 11/2 scoop WPC, 11/2 scoop chocolate sustagen, 500ml water.
Post workout shake 3:30PM = 11/2 scoop WPC, 11/2 scoop chocolate sustagen, 500ml water.
Snack meal 4:00PM = Either a bowl of Pasta, Rice, meat and potato or 4-6 Toasted sandwiches. 1 Multivit, 3 Fishoils, 3 Aminos, 2 Tribulus tablets.
Dinner 7:00PM = Normally Meat (chicken or beef), Brocoli, Cauliflour and Sweet Potato.
Before bed 9:00 = 11/2 scoops Chocolate Casein with 500 ml water, 3 Fishoils, 3 Aminos, 2 Tribulus tablets.
My Supplement Program View My Full Supplement Program
Trialing some sups to see if they are worth the hype; F/oil, Aminos, Tribulus, Multivitamins, Casein, Pre & Post W/out Shakes.
Morning (5AM) = 4 fish oils, 4 Super Aminos, 1 Centrum Multi, 2 Trubucharge test boosters.
Pre workout and post workout shakes (2PM & 3PM)= WPC 1 scoop, 1 scoop Chocolate sustagen, Water.
After workout (roughly 4ish) = 3 Fish Oils, 3 Super Aminos, 1 Centrum Multi, 2 Tribucharge test boosters.
Bed time (9ish) = Casein shake with water, 3 Fish oils, 3 Super Aminos, 2 Tribucharge test boosters.
My Motivation Program View My Full Motivation Program
My Motivation Program
When i get in the gym I always feel like I have to perform, just like when you play sport.
[youtube]http://www.youtube.com/watch?v=RsvHCQxjMhg[youtube]
[youtube]http://www.youtube.com/watch?v=yjs_K76NUBc[youtube]
[youtube]http://www.youtube.com/watch?v=h5GOZy2oyuM&feature=g-all-f[youtube]
[youtube]http://www.youtube.com/watch?v=OSYtQy9EqTA[youtube]
dantm12 updated his weight from 216.7 Lbs. to 218.9 Lbs., a 2.2 Lb. gain in 13 days.
May 14, 2013 | Likedantm12 Off to do a course thats 12km with about 30 obstacles along with 5000 other ppl. I hope it rains to make it more interesting.
May 10, 2013 | Likedantm12 Rest day tomorrow in preperation for 'True Grit' (Aussie version of Tough Mudder) Bring on the 12k obstacle course...
May 9, 2013 | Like
dantm12 Watched youtube clips of massive units doing superhuman weight for deadlifts. I just want to be big and strong like that already....
May 8, 2013 | Likedantm12 Had a day off so my training partner & I did a 2hr shoulder & arms sess, then completed an obstacle course, then went on a 7k mountain hike
May 6, 2013 | Likedantm12 Trained legs that hard today I couldn't even stand up between sets and by the end I made my training partner throw up.
May 1, 2013 | Likedantm12 Did my favourite combination of chest and back and was all done in 90min.
Apr 29, 2013 | Likedantm12 updated his weight from 213.4 Lbs. to 216.7 Lbs., a 3.3 Lb. gain in 12 days.
Apr 29, 2013 | Likedantm12 Back to work after 2 weeks off, won't b able to keep up the 'training for the apocolypse' routine I've been doing.
Apr 25, 2013 | Likedantm12 Massive 2hr leg session today, good thing I'm on holidays so I can go have a nap now.......
Apr 22, 2013 | Likedantm12 Smashed legs today, I'm gonna have to walk on my hands for the rest of the day now just to give them a break.......
Apr 17, 2013 | LikeVisitor Comments
dantm12 Have been going well with bukling until I decided to play footy again, now I have to train gym with a sprained wrist.
May 20, 2013 | Like