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Progress & Goals
137.1 Lbs.
LEAN BODY MASS
16.9 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
This is the basic rubric for my program. I change it up alot so this setup is just a rough outline
Monday Night : Legs (alt)
Workout A:
Squats
Leg Press
Calf raises
Workout B:
Seated Leg extensions
Seated leg curls
Calf raises
Tuesday : Biceps, cardio, abs, rest
Barbell curls
EZ bar wide grip curls
EZ bar close grip curls
DB Hammer curls
Wednesday: chest (alt)
workout A
BB Incline Bench
DB Incline Bench
Pecdeck Flyes
Weight assisted Dips
Workout B
BB Flat Bench
BB Decline Bench
Pecdeck Flyes
Cable crossovers
Thursday: Back (alt)
workout A:
T-bar rows
BB Bentover rows
Seated Cable rows
Reverse Pecdeck Flyes
Workout B:
Weight Assisted chinups
Widegrip Lat Pulls
Vbar Lat pulls
One arm DB rows
Reveerse Pecdeck flyes
Friday: Shoulders (alt)
Workout A
BB Shoulder Press
DB Shoulder press
DB Lateral Raises
DB front Raises
Rear Delt Cable Flyes
Workout B
Upright BB rows
Machine Military Press
DB Lateral raises
Front Plate raises
Rverse pecdeck Flyes
Saturday: REST
Sunday: triceps, traps, cardio
rope pushdowns 5 sets 10-12 reps
dB overhead tricep ext 5 sets 10-12 reps
lying skull crusher 5 sets 10-12 reps
cable one arm ext 5 sets 10-12 reps
Machine Shrugs
DB shrugs
My Nutrition Program View My Full Nutrition Program
Not so much a diet
I eat primarily chicken breast. coupled with sweet potatoes or brown rice. I have cheat meals once or twice a week with plenty of fruits and veggies. I love oranges, pinneapple, apples, bananas, coconut. For veggies i like to make stews. all natural i add : celery, carrots, bell peppers, onions, garlic, seasonings, red potatoes. whatever healthy things i can think of. I like greek yogurt, skim milk for protein shakes.
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
davidbrogdon1 updated his weight from 145 Lbs. to 154 Lbs., a 9 Lb. gain in 65 days.
Oct 21, 2012 | Like
Visitor Comments
davidbrogdon1 is now friends with DangerousDavid.