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Fit Status /// View History
http://posefitness.blogspot.com/
May 25, 2012 2:58pm
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Nov 1995
HOW I STARTED:
Traning For athletics Football Wrestling Lacrosee.
WHY I LOVE IT:
It makes me bigger then you!!!!
davegraz57's Progress & Goals
Progress Photos
Lbs.
2009-08-20, 2008-12-09, 2009-01-10, 2009-01-31, 2009-02-05, 2009-07-23, 2009-08-12, 2009-08-20, 2009-10-05
272.0, 255.0, 270.0, 260.0, 265.0, 255.0, 264.0, 272.0, 271.0
2009-09-30
280 Lbs.
TIME UNTIL GOAL:
Expired
Start:
255 Lbs.
Goal:
280 Lbs.
Sep 30, 2009
%
2009-02-05, 2008-12-09, 2009-02-05
22.7, 20.0, 22.7
2009-09-15
15 %
TIME UNTIL GOAL:
Expired
Start:
20%
Goal:
15%
Sep 15, 2009
Lbs.
2008-12-09, 2009-01-31, 2009-02-05
204.0, 201.0, 204.8
Current LBM:
209.5 Lbs.
Oct 05, 2009
this member has not entered a body fat measurement
davegraz57's Program
My Workout Program View My Full Workout Program
My Workout Program
Dave’s Split from October12th – December 21st
________________________________________
Schedule
sunday-sat
Sport/OFF
Workout #1A Core Swim/Walk-Run Workout #1
Workout #2 Run/Swim
Workout #3 Core Elliptical
Workout #4 Bike
Workout #5 Plyo’s/Sport
OFF
Workout #1
EXERCISE Set #1 Set #2 Set #3 Set #4
Leg ext 10 10 10 10
Leg curl/ Prone leg curl (superset) 10 10 10 10
PLSP 10 15 20 25
Standing calves (with stretch) 10 10 10
Seated calves 20 20 20
Workout #1A
Cable kick back 10 10 10
Lee Haneys 10 10 10 10/10 (fifth set optional)
Bench dips/rope ext (super set) Failure Failure (DS)
Workout #2
EXERCISE Set #1 Set #2 Set #3 Set #4
v bar pull down 15 8 8 8
Bent over smith row/Bent over db rear fly (superset) 10 10 10 10
Row machine 8 8 8
Full range cable pull down/band straight-arm pull down (superset) 12 12 12
One arm standing cable row 15 15 15
Workout #2A
EXERCISE Set #1 Set #2 Set #3
Workout #3
EXERCISE Set #1 Set #2 Set #3 Set #4
Pec fly 12 12 10 10
dips Failure failure
Alt db chest press 20 20 20
Incline smith press 10 8 6 15
Low cable fly
Workout #3A
EXERCISE Set #1 Set #2 Set #3
Workout #4
EXERCISE Set #1 Set #2 Set #3 Set #4
Leg curl (uni-lateral) 10 10 10
dead lifts 8 8 8 8
Lower back machine 10 10 10
Gluteus 10 10 10
Hip add (super set) 12 12
Hip abd (super set) 12 12
Smith shrugs/DB shrugs (superset) 10 10 10 10
Rear Smith Shrugs 12 12 12
Workout #5
EXERCISE Set #1 Set #2 Set #3 Set #4
Db lateral raise 10 8 6 15
Front plate raise 10 8 10 8
Straight bar push down
(superset w/ something different every week) 15 15 15 15
Over head db ext
(superset w/ something different every week)) 10 10 10 10
Reverse curl / show poses (superset) 10 10 10 10
Standing db curl/db hammer curl (superset) 10 10 10 10
________________________________________
Schedule
sunday-sat
Sport/OFF
Workout #1A Core Swim/Walk-Run Workout #1
Workout #2 Run/Swim
Workout #3 Core Elliptical
Workout #4 Bike
Workout #5 Plyo’s/Sport
OFF
Workout #1
EXERCISE Set #1 Set #2 Set #3 Set #4
Leg ext 10 10 10 10
Leg curl/ Prone leg curl (superset) 10 10 10 10
PLSP 10 15 20 25
Standing calves (with stretch) 10 10 10
Seated calves 20 20 20
Workout #1A
Cable kick back 10 10 10
Lee Haneys 10 10 10 10/10 (fifth set optional)
Bench dips/rope ext (super set) Failure Failure (DS)
Workout #2
EXERCISE Set #1 Set #2 Set #3 Set #4
v bar pull down 15 8 8 8
Bent over smith row/Bent over db rear fly (superset) 10 10 10 10
Row machine 8 8 8
Full range cable pull down/band straight-arm pull down (superset) 12 12 12
One arm standing cable row 15 15 15
Workout #2A
EXERCISE Set #1 Set #2 Set #3
Workout #3
EXERCISE Set #1 Set #2 Set #3 Set #4
Pec fly 12 12 10 10
dips Failure failure
Alt db chest press 20 20 20
Incline smith press 10 8 6 15
Low cable fly
Workout #3A
EXERCISE Set #1 Set #2 Set #3
Workout #4
EXERCISE Set #1 Set #2 Set #3 Set #4
Leg curl (uni-lateral) 10 10 10
dead lifts 8 8 8 8
Lower back machine 10 10 10
Gluteus 10 10 10
Hip add (super set) 12 12
Hip abd (super set) 12 12
Smith shrugs/DB shrugs (superset) 10 10 10 10
Rear Smith Shrugs 12 12 12
Workout #5
EXERCISE Set #1 Set #2 Set #3 Set #4
Db lateral raise 10 8 6 15
Front plate raise 10 8 10 8
Straight bar push down
(superset w/ something different every week) 15 15 15 15
Over head db ext
(superset w/ something different every week)) 10 10 10 10
Reverse curl / show poses (superset) 10 10 10 10
Standing db curl/db hammer curl (superset) 10 10 10 10
My Nutrition Program View My Full Nutrition Program
davegraz57 has not added any program information.
My Supplement Program View My Full Supplement Program
davegraz57 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Wife is a Personal Trainer - don't want to be a fat ass
About davegraz57
About Me:
My Favorites:
Healthy Foods
nothing i eat is healthy
Fitness Books
any book on HIT
Body Parts
Traps
Contest History:
Mini Mighty Man Triathalon
Aug 1, 2009
Organization: Not Affiliated
Location: New York, United States
Level: Amateur Type: Other Place: 9
Location: New York, United States
Level: Amateur Type: Other Place: 9
Marcum workplace challenge 5k
Jul 28, 2009
Organization: Not Affiliated
Location: New York, United States
Level: Amateur Type: Other Place: Did Not Placed
Location: New York, United States
Level: Amateur Type: Other Place: Did Not Placed
Lifting Stats:
Members I Inspire:
Latest Forum Posts
This member has not added any forum posts.
Latest BodyBlog Entries
body looking better then ever
Posted in Training : Dec 28, 2010 5:39pmeat right work out hard does a body good.
cardio nuts
Posted in Training : Dec 28, 2010 5:39pmi am not a cardio nut in any sense of the word but what i am is a born aain cardion lover. I stay away from anything that even remotley reemble cardio vascular exercise. I have just been born again into a man who cant get enough walking down hill is my new favorite thing. Tell me your experiences.
trainer of the month
Posted in Training : Dec 28, 2010 5:39pm i was recently nomnated by one of my clients for bodybuilding.com trainer of the month keep your fingers crossed
Visitor Comments
Leave a Comment
Growing-up
Merry Christmas to you big brother in Iron. Keep training heavy and smart.
Dec 24, 2009 3:04pm
Jen_absgirl
Thank you so much for the friendship invite Dave, I appreciate it! Best wishes for continued success with your training -Please feel free to drop by anytime, I enjoy following the progress of my friends and getting to know them a little better - have a good weekend! ~ Jen
Oct 8, 2009 8:54pm
amysuds
Thanks for the friendship add! And congrats on trainer of the month, that's just great!!
Oct 5, 2009 7:44am
fitrpatr
You sure your new goal is to be 280, cause my new goal is to be able to squat my trainer
Aug 13, 2009 7:00pm
fitrpatr
Proud of you dude times two. Once for you and once for getting me to do it.
Now, no more cardio, I prefer a good pump.
Aug 1, 2009 12:37pm
dsegersmusicman
WOAH DAVE!! WHOSE THE BIG MUSCLEHEAD IN THE AVI? LOL! LOOKING AWESOME BRO! GETTING THAT GREAT V SHAPE & FULL MUSCLE BELLIES...GOOD JOB!~D
Jul 23, 2009 4:58pm
