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Progress & Goals
138.8 Lbs.
LEAN BODY MASS
29.2 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Drew from the highest rated exercises in constructing a full body routine.
Sunday (upper body - barbells)
- WARMUP: Pushups (regular, wide & close hand positions)
- SUPER SET
- Incline barbell press
- Reverse-grip bentover rows
- SUPER SET
- Decline barbell press
- Seated military press
- SUPER SET
- EZBar curls
- Straight-arm pulldowns (cable)
- Smith machine shrugs
Monday (light mixed)
- WARMUP: Burpees
- Chin-ups (underhand grip) with legs parallel to floor
- Dips (triceps version, with weight)
- Treadmill: brisk walk in fat-burn mode
Tuesday (core)
- Roman chair 360° with weight
- front hyperextensions
- left side crunches
- back hyperextensions
- right side crunches
- SUPER SET
- Decline crunches
- Hip thrusts with weight
- SUPER SET
- Hanging leg raises
- Cross-body crunches
- SUPER SET
- Barbell deadlifts
- Dumbbell row planks
Wednesday (light mixed)
- WARMUP: burpees
- SUPER SET
- Barbell squats
- Pullups (overhand grip)
- SUPER SET
- Lying face up neck lifts with weight
- Lying face down next lifts with weight
- Treadmill: brisk walk in fat-burn mode
Thursday (upper body - dumbbells)
- WARMUP: pushups (regular, wide, & close hands)
- SUPER SET
- Flat bench dumbbell press
- Seated dumbbell military press
- SUPER SET
- Standing dumbbell triceps extension
- Dumbbell shrugs
- SUPER SET
- Dumbbell lateral raises
- Zottman curls
- SUPER SET
- Flat bench dumbbell flyes
- Lat pulldowns (cable)
Friday (light mixed or make-up day)
- Thorough stretching
- Ab roller
- Wrist curl (palms down)
- Wrist curl (palms up)
- Treadmill: brisk walk in fat-burn mode
Saturday (legs)
- WARMUP: Jump squats
- SUPER SET
- Barbell squats
- Standing calf raises
- SUPER SET
- Lying leg curls
- Leg extension
- SUPER SET
- Leg press
- Dumbbell lunges
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
The basics: multivitamin, protein, creatine, fish oil, & a pre-workout booster.
With breakfast: multivitamin, fish oil, thermogenic
With lunch: multivitamin, fish oil, protein shake
Pre-workout: Magnum Opus + creatine
Post-workout: Protein + creatine
With dinner: multivitamin, fish oil
My Motivation Program View My Full Motivation Program
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Review: Had high hopes for this product because of its nutritional value. Unfortunately the taste was bad and it started giving me a headache every time I took it. Got halfway through the 3lb container and decided to quit it. Didn't work for me...might work for you.
davidfsims is taking Optimum Micronized Creatine Powder and one other product as part of his current supplements.