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Tue Apr 13 09:17:55 PDT 2010
Fit Status /// View History
Looking forward to a New Year!
May 25, 2012 2:55pm
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: no information entered
HOW I STARTED:
WHY I LOVE IT:
danwelden's Progress & Goals
Lbs.
2009-12-17, 2009-12-21, 2010-01-09, 2010-01-18, 2010-01-21, 2010-01-25, 2010-03-13, 2010-03-17, 2010-04-12, 2010-05-04, 2010-05-06, 2010-05-18, 2010-06-08, 2010-07-12, 2010-10-26, 2011-01-22, 2011-01-27, 2011-01-29, 2011-01-30, 2011-02-02, 2011-02-13, 2011-02-24, 2011-02-27, 2011-03-22, 2011-03-26, 2011-04-10, 2011-06-04, 2011-06-10, 2011-07-01, 2011-07-05, 2011-07-21, 2011-12-12
141.6, 144.0, 140.0, 146.0, 147.0, 149.0, 150.0, 149.0, 149.0, 151.0, 151.0, 152.0, 153.0, 155.0, 155.0, 145.0, 145.0, 146.0, 148.0, 150.0, 151.0, 153.0, 155.0, 157.0, 158.0, 160.0, 158.0, 162.0, 166.0, 168.0, 170.0, 160.0
TIME UNTIL GOAL:
No Goal
Start:
141.6 Lbs.
Goal:
No Goal Weight
%
2009-12-17, 2009-12-31, 2010-02-24, 2010-04-02, 2010-04-07, 2010-04-10, 2010-04-12, 2010-05-06, 2010-07-12, 2011-01-22, 2011-01-27, 2011-02-24, 2011-04-10, 2011-07-21
10.0, 7.8, 10.0, 7.0, 7.0, 6.9, 6.9, 6.9, 7.0, 8.0, 8.0, 8.0, 7.0, 8.0
TIME UNTIL GOAL:
No Goal
Start:
10%
Goal:
No Body Fat Goal
Lbs.
2009-12-17, 2009-12-21, 2010-01-09, 2010-04-12, 2010-05-04, 2010-05-06, 2010-05-18, 2010-07-12, 2011-01-22, 2011-01-27, 2011-01-29, 2011-02-02, 2011-02-24, 2011-02-27, 2011-04-10, 2011-07-21
127.4, 129.6, 129.1, 138.7, 140.6, 140.6, 141.5, 144.1, 133.4, 133.4, 134.3, 138.0, 140.8, 142.6, 148.8, 156.4
Current LBM:
147.2 Lbs.
Dec 12, 2011
Latest Bodystats
Changed weight from 170Lbs. to 160Lbs.
10Lbs. loss in the last 144 days
Dec 12, 2011
this member has not entered a body fat measurement
Latest Bodystats
Changed weight from 170Lbs. to 160Lbs.
10Lbs. loss in the last 144 days
Dec 12, 2011
this member has not entered weight or body fat goal
Latest Bodystats
Changed weight from 170Lbs. to 160Lbs.
10Lbs. loss in the last 144 days
Dec 12, 2011
danwelden's Program
My Workout Program View My Full Workout Program
My Workout Program
This is what my workouts are based off of. For the actual results of my workouts check out my tracker. Some of the names may vary slightly from the names listed on the workout tracker on Bodybuilding.com.
Week 1
Day 1
Jog for 15min
Elliptical for 15min
Seated Military Press 12/10/8
Side Lat Raise 12/10/8
Seated Bent-over Rear Delt 12/10/8
Front Dumbbell Raise 12/10/8
Hanging Leg Raise 15/15/10
Crunches 20/20/20
Day 2
Bike for 15min
Elliptical for 15min
Plate Loaded Squat Press 15/10/8
Leg Extension 20/15/10
Leg Curl 15/10/8
Hyper Extension 15/10/8
Angled Calf Raise 15/10/8
Seated Calf Raise 25/20/15
Hanging Leg Raise 15/15/10
Oblique Crunch 15/15/15/15
Day 3
Ab Crunch Machine 30/25/20/15/10
Torso Rotate 25/20/15/10
Side Bend 20/20/15/15/10/10
Hanging Leg Raise 20/15/10
Air Bike 50/50
Plank 45seconds/45 seconds
Crunches 20/20/20
Day 4
Jog 15min
Bike 15min
Incline Dumbbell Press 12/10/8
Smith Machine Bench 12/10/8
Incline Dumbbell Fly’s 12/10/8
Triceps Push down 12/10/8
Lying Triceps Press 12/10/8
Day 5
Row 15min
Elliptical 15min
Pull-up 15/12/6
Bent Over Barbell Row 15/12/10
One-Arm Dumbbell Row 15/12/10
Cable Curl 12/10/8
Hammer Curl 12/10/8
Machine Preacher Curl 12/10/8
Hanging Leg Raise 25/20/15
Decline Crunch 20/20/20
Scissor Kick 50/50
Oblique Crunch 20/20/20
Day 6
Ground Squat 15/12/10
Lying Leg Curl 15/12/10
Leg Extension 20/15/12
Leg Press 15/12/10
Smith Machine Stiff-Leg Dead lift 15/12/10
Seated Calf Raise 25/20/15
Hip Abduct 15/12/10
Hip Adduct 15/12/10
Angled Calf Raise 15/12/10
Crunch 30/30
Decline Crunch 20/20/20
Scissor Kick 50/50
Oblique 20/20/20/20
Day 7
Day off for resting
Week 2
Day 1
Seated Military Press 12/10/8
Side Lat Raise 12/10/8
Seated Bent-over Rear Delt 12/10/8
Front Dumbbell Raise 12/10/8
Barbell Shrug 12/10/8
Reverse Delt Fly’s 12/10/8
Day 2
Jog 30min
Incline Dumbbell Press 12/10/8
Smith Machine Bench 12/10/8
Triceps Push down 12/10/8
Lying Triceps Press 12/10/8
Incline Dumbbell Fly’s 12/10/8
Dips 12/10/8
Cybex Eagle Fly’s 12/10/8
Triceps Extension 12/10/8
Cross-body Crunch 30/30/30/30
Seated Leg Raise 25/20/15
Air Bike 60/60
Plank 1min
Day 3
Ab Crunch Machine 30/25/20/15
Torso Rotation 25/25/20/20/15/15
Side Bend 20/20/15/15/12/12
Hanging Leg Raise 25/20/15
Ball Crunch 20/20/20
Scissor Kick 50/50/50
Day 4
Elliptical 15min
Bike 15min
Pull-up 15/11/8
Bent Over Barbell Row 15/12/10
Hyper Extension 20/15/12
Cable Curl 12/10/8
One-Arm Dumbbell Row 15/12/10
Hammer Curl 12/10/8
Concentration Curl 12/10/8
Machine Preacher Curl 12/10/8
Day 5
Jog 15min
Stair Step 15min
Ground Squat 15/12/10
Leg Curl 15/12/10
Leg Extension 20/15/12
Leg Press 15/12/10
Smith Machine Stiff-Leg Dead lift 15/12/10
Seated Calf Raise 25/20/15
Hip Abduct 15/12/10
Hip Adduct 15/12/10
Angled Calf Raise 15/12/10
Crunch 30/30/30/30
Oblique 20/20/20/20
Day 6
Seated Military Press 12/10/8
Side Lat Raise 12/10/8
Seated Bent-over Rear Delt 12/10/8
Front Dumbbell Raise 12/10/8
Reverse Delt Fly’s 12/10/8
Smith Machine Shrug 12/10/8
Day 7
Day off for resting
Week 3
Day 1
Elliptical 15 min
Bike 15 min
Incline Dumbbell Press 12/10/8
Barbell Bench 12/10/8
Triceps Push down 12/10/8
Lying Triceps Press 12/10/8
Incline Dumbbell Fly’s 12/10/8
Dips 12/10/8
Dumbbell Fly’s 12/10/8
Triceps Extension 12/10/8
Butterflies 12/10/8
Flat Bench Leg Raise 3 set to failure
Ball Crunch 30/30/30
Air Bike 60/60/60
Single Straight Leg 20/20/20
Plank 1min/1min
Side Plank 1min/1min
Day 2
Bent Over Barbell Row 15/12/10
Pull-up 15/11/8
Cable Curl 12/10/8
Hyper Extension 20/15/12
Hammer Curl 12/10/8
Wide Grip Front Pull down 12/10/8
Concentration Curl 12/10/8
Seated Cable Row 12/10/8
Machine Preacher Curl 12/10/8
One-Arm Dumbbell Row 15/12/10
Day 3
Decline Crunch 20/20/20
Ab Crunch Machine 30/25/20/15
Torso Rotation 25/25/20/20/15/15
Side Bend 20/20/15/15/12/12
Hanging Leg Raise 25/20/15
Ball Crunch 20/20/20
Scissor Kick 50/50/50
Plank 1min/1min
Side Plank 1min/1min
Flat Bench Leg Raise 30/25/20
Seated Palm-up Wrist Curls 15/12/10
Seated Palm-down Wrist Curls 15/12/10
Day 4
Jog 15 min
Stair Step 15 min
Seated Military Press 12/10/8
Side Lat Raise 12/10/8
Seated Dumbbell Press 12/10/8
Seated Bent-over Rear Delt 12/10/8
Upright Cable Row 12/10/8
Front Dumbbell Raise 12/10/8
Reverse Delt Fly’s 12/10/8
Smith Machine Shrug 12/10/8
Day 5
Elliptical 15 min
Bike 15 min
Ground Squat 15
Week 1
Day 1
Jog for 15min
Elliptical for 15min
Seated Military Press 12/10/8
Side Lat Raise 12/10/8
Seated Bent-over Rear Delt 12/10/8
Front Dumbbell Raise 12/10/8
Hanging Leg Raise 15/15/10
Crunches 20/20/20
Day 2
Bike for 15min
Elliptical for 15min
Plate Loaded Squat Press 15/10/8
Leg Extension 20/15/10
Leg Curl 15/10/8
Hyper Extension 15/10/8
Angled Calf Raise 15/10/8
Seated Calf Raise 25/20/15
Hanging Leg Raise 15/15/10
Oblique Crunch 15/15/15/15
Day 3
Ab Crunch Machine 30/25/20/15/10
Torso Rotate 25/20/15/10
Side Bend 20/20/15/15/10/10
Hanging Leg Raise 20/15/10
Air Bike 50/50
Plank 45seconds/45 seconds
Crunches 20/20/20
Day 4
Jog 15min
Bike 15min
Incline Dumbbell Press 12/10/8
Smith Machine Bench 12/10/8
Incline Dumbbell Fly’s 12/10/8
Triceps Push down 12/10/8
Lying Triceps Press 12/10/8
Day 5
Row 15min
Elliptical 15min
Pull-up 15/12/6
Bent Over Barbell Row 15/12/10
One-Arm Dumbbell Row 15/12/10
Cable Curl 12/10/8
Hammer Curl 12/10/8
Machine Preacher Curl 12/10/8
Hanging Leg Raise 25/20/15
Decline Crunch 20/20/20
Scissor Kick 50/50
Oblique Crunch 20/20/20
Day 6
Ground Squat 15/12/10
Lying Leg Curl 15/12/10
Leg Extension 20/15/12
Leg Press 15/12/10
Smith Machine Stiff-Leg Dead lift 15/12/10
Seated Calf Raise 25/20/15
Hip Abduct 15/12/10
Hip Adduct 15/12/10
Angled Calf Raise 15/12/10
Crunch 30/30
Decline Crunch 20/20/20
Scissor Kick 50/50
Oblique 20/20/20/20
Day 7
Day off for resting
Week 2
Day 1
Seated Military Press 12/10/8
Side Lat Raise 12/10/8
Seated Bent-over Rear Delt 12/10/8
Front Dumbbell Raise 12/10/8
Barbell Shrug 12/10/8
Reverse Delt Fly’s 12/10/8
Day 2
Jog 30min
Incline Dumbbell Press 12/10/8
Smith Machine Bench 12/10/8
Triceps Push down 12/10/8
Lying Triceps Press 12/10/8
Incline Dumbbell Fly’s 12/10/8
Dips 12/10/8
Cybex Eagle Fly’s 12/10/8
Triceps Extension 12/10/8
Cross-body Crunch 30/30/30/30
Seated Leg Raise 25/20/15
Air Bike 60/60
Plank 1min
Day 3
Ab Crunch Machine 30/25/20/15
Torso Rotation 25/25/20/20/15/15
Side Bend 20/20/15/15/12/12
Hanging Leg Raise 25/20/15
Ball Crunch 20/20/20
Scissor Kick 50/50/50
Day 4
Elliptical 15min
Bike 15min
Pull-up 15/11/8
Bent Over Barbell Row 15/12/10
Hyper Extension 20/15/12
Cable Curl 12/10/8
One-Arm Dumbbell Row 15/12/10
Hammer Curl 12/10/8
Concentration Curl 12/10/8
Machine Preacher Curl 12/10/8
Day 5
Jog 15min
Stair Step 15min
Ground Squat 15/12/10
Leg Curl 15/12/10
Leg Extension 20/15/12
Leg Press 15/12/10
Smith Machine Stiff-Leg Dead lift 15/12/10
Seated Calf Raise 25/20/15
Hip Abduct 15/12/10
Hip Adduct 15/12/10
Angled Calf Raise 15/12/10
Crunch 30/30/30/30
Oblique 20/20/20/20
Day 6
Seated Military Press 12/10/8
Side Lat Raise 12/10/8
Seated Bent-over Rear Delt 12/10/8
Front Dumbbell Raise 12/10/8
Reverse Delt Fly’s 12/10/8
Smith Machine Shrug 12/10/8
Day 7
Day off for resting
Week 3
Day 1
Elliptical 15 min
Bike 15 min
Incline Dumbbell Press 12/10/8
Barbell Bench 12/10/8
Triceps Push down 12/10/8
Lying Triceps Press 12/10/8
Incline Dumbbell Fly’s 12/10/8
Dips 12/10/8
Dumbbell Fly’s 12/10/8
Triceps Extension 12/10/8
Butterflies 12/10/8
Flat Bench Leg Raise 3 set to failure
Ball Crunch 30/30/30
Air Bike 60/60/60
Single Straight Leg 20/20/20
Plank 1min/1min
Side Plank 1min/1min
Day 2
Bent Over Barbell Row 15/12/10
Pull-up 15/11/8
Cable Curl 12/10/8
Hyper Extension 20/15/12
Hammer Curl 12/10/8
Wide Grip Front Pull down 12/10/8
Concentration Curl 12/10/8
Seated Cable Row 12/10/8
Machine Preacher Curl 12/10/8
One-Arm Dumbbell Row 15/12/10
Day 3
Decline Crunch 20/20/20
Ab Crunch Machine 30/25/20/15
Torso Rotation 25/25/20/20/15/15
Side Bend 20/20/15/15/12/12
Hanging Leg Raise 25/20/15
Ball Crunch 20/20/20
Scissor Kick 50/50/50
Plank 1min/1min
Side Plank 1min/1min
Flat Bench Leg Raise 30/25/20
Seated Palm-up Wrist Curls 15/12/10
Seated Palm-down Wrist Curls 15/12/10
Day 4
Jog 15 min
Stair Step 15 min
Seated Military Press 12/10/8
Side Lat Raise 12/10/8
Seated Dumbbell Press 12/10/8
Seated Bent-over Rear Delt 12/10/8
Upright Cable Row 12/10/8
Front Dumbbell Raise 12/10/8
Reverse Delt Fly’s 12/10/8
Smith Machine Shrug 12/10/8
Day 5
Elliptical 15 min
Bike 15 min
Ground Squat 15
My Nutrition Program View My Full Nutrition Program
danwelden has not added any program information.
My Supplement Program View My Full Supplement Program
danwelden has not added any program information.
My Motivation Program View My Full Motivation Program
danwelden has not added any program information.
About danwelden
About Me:
My Favorites:
Workout Music
Pandora: Club/Dance
Supplements
Supreme Protein Carb Conscious Bar, 1 Large Bar
Body Parts
Abdominals
Lifting Stats:
Members I Inspire:
moseswwf
His hard woork and dedication insires me to train harder
skinnyskinnyguy
very inspirational and i got same goals to improve lbs
Latest Forum Posts
Latest BodyBlog Entries
12 Week Transformation
Posted in Training : Apr 25, 2011 6:00pmHow I Accomplished My Goal:
Every week I would create a workout schedule that I knew I had to complete. I started out going to the gym 6 days a week. I knew I had to go often or I would start skipping days. Over the course of the 12 weeks I did slow it down to 4 to 5 days a week on average, but I knew I had to brainwash myself by basically living at the gym. I would look in the mirror everyday and try to notice the small changes and not look for anything to major. Every time I went to the gym, I would aim to lift more and more. My lift...
Every week I would create a workout schedule that I knew I had to complete. I started out going to the gym 6 days a week. I knew I had to go often or I would start skipping days. Over the course of the 12 weeks I did slow it down to 4 to 5 days a week on average, but I knew I had to brainwash myself by basically living at the gym. I would look in the mirror everyday and try to notice the small changes and not look for anything to major. Every time I went to the gym, I would aim to lift more and more. My lift...
Calves
Posted in Training : Dec 28, 2010 6:12pmI am having some challenges with my calves. It seems like I can work them everyday but not gain anything. AF_Flyer gave me this advise " For calves I super-set between seated and standing raises twice a week. Seems to stimulate growth in stubborn calves". I was also told to use a stationary bike on a more intense setting. Does anyone have any additional suggestions? Thanks, Dan
6 months
Posted in Training : Dec 28, 2010 6:12pmI'm have now hit 6 months since I started working out and have been pretty happy with the results so far. The next 6 months I will be kicking it up a notch! My average workout time has been about an hour and a half. I typically go about 3 to 4 times a week. My new goal is two and half to three hours a week. I am also going to try to hit the gym 4 to 5 times a week.
Visitor Comments
keldjoran
Thanks for accepting, good luck with your workout. Post some more pics, it'd be great to see how you've been progressing
Apr 25, 2012 12:19pm
schm1840
Dan what is cracking? I have been off the radar on this for quite awhile. I am staying busy with school, training and diet still tho. Currently in prep for my first BBing comp. I'll upload some pics on here when I get around to it and update my stats. My wheels are comin in big time now . . . I weigh about 188 still have a strong 6 pack and good definition throughout my body. how is training coming along with you . . . by the looks of it your doing well. Proud of you buddy!
Mar 1, 2012 8:35pm
guest
WOW! Hot is beyond word's bro! Happy New Year!
Dec 29, 2011 9:12pm
schm1840
Looks like your doing well Dan, good work buddy! Just took a little time and dedication and BOOM!
Dec 17, 2011 6:09pm
CJ983
Thanks man! Training has been going pretty good, making some slow and steady gains so im pretty pumped about that. I definitely understand where youre coming from with school and all. Your progress has been crazy good, keep killin it in the gym!
Dec 11, 2011 3:52pm
ML0725
Doing pretty good here man. Thanks for asking. Keep it up man. You're doing great!
Oct 24, 2011 10:08am
ML0725
How are you doing bro? Still kicking it hard? You look like you've made some major gains in the profile pic. Great stuff bro.
Oct 21, 2011 8:59am
lift4gain
just checked out your progress before and afters. amazing stuff man. very good! happy lifting!
Oct 14, 2011 8:45pm
wrkt
Hey! How's your motivation? Sometimes it's okay to take a pause. Dude, look at your "before" pics - you gotta be proud. Gettin big and keeping definition. Keep on.
Oct 9, 2011 6:25am
Sylarhenry
Oh common brah,gotta prioritise ur time.not 2boast but who cud b busier than a med student=)
priority man,u've reached this far.such a waste 2let it go><
Sep 25, 2011 8:47am
danwelden is now friends with iworshipmuscles.