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Overall Goal
///
Gain Muscle
Progress & Goals
BEFORE
CURRENT
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
CURRENT WEIGHT
185
Lbs.
Apr 14, 2007
CURRENT BODY FAT
--
%
PROGRESS HISTORY
Lbs.
2007-04-14
185
%
Lbs.
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Week I Day 1: Biceps, Back, Legs, Sprints
Barbell Curls- 3x6 95#
Standing Hammer Curls- 3x6 30#
Preacher Curls Machine- 3x6 #6
Lat Pulldown- 3x6 145#
Dumbell Pull Starters- 3x10 50#
Stretch Legs for 5-10 mins
Squat- 10x 135#, 7x 205#, 5x 225#
Pullups- 15
Stretch Legs for 5 mins
Run Warm-up Lap
Run 5x 60's
Week I Day 2: Triceps, Chest, Shoulders, Delts, Forearms, Abs, Lower Back
Bench- 8x 135#, 5x 185#, 5x 205#, 5x 225#, 3x 240#, AMAP 255# (2)
Dumbell Butterflies- 3x6 35#
Incline Bench Machine- 3x6 #6
Decline Bench Dumbells- 3x6 50#
Skullcrushers- 3x6 45#
Delts(?name of lift?)- 3x6 30#
Barbell Shrugs- 6x 225#, 6x 250#, 6x 275#
Barbell Forearm Curls- 3x6 115#
Barbell Reverse Forearm Curls- 3x6 65#
Crunches- 2x20
Bicycle Crunches- 2x20
Leg lifts- 2x10
Good Mornings- 2x8 115#
Week I Day 3- Off
Possibly Cardio or Team Sport
Low Carb Intake
Week I Day 4: Biceps, Upper Back, Legs, Sprints
Barbell Curls- 3x8 95#
Standing Hammer Curls- 3x8 30#
Preacher Curls Machine- 3x8 #6
Lat Pulldown- 3x8 145#
Dumbell Pull Starters- 3x10 75#
Stretch Legs for 5-10 mins
Power Clean- ????
Deadlift- ????
Stretch Legs for 5 mins
Pullups- 15
Run Warm-up Lap
Run 10x 60's
Week I Day 5: Triceps, Chest, Shoulders, Delts, Forearms, Abs, Lower Back
Bench- 8x 135#, 5x 185#, 5x 205#, 5x 225#, 3x 240#, AMAP 260#
Dumbell Butterflies- 3x8 35#
Incline Bench Machine- 3x8 #6
Decline Bench Dumbells- 3x8 50#
Skullcrushers- 3x8 45#
Delts(?name of lift?)- 3x8 30#
Barbell Shrugs- 8x 225#, 8x 250#, 8x 275#
Barbell Forearm Curls- 3x8 115#
Barbell Reverse Forearm Curls- 3x8 65#
Crunches- 2x25
Bicycle Crunches- 2x30
Leg lifts- 2x15
Good Mornings- 2x10 115#
Week I Day 6: Off
Low Carb Intake
Week I Day 7: Off
Eat Whatever the **** I Want
Barbell Curls- 3x6 95#
Standing Hammer Curls- 3x6 30#
Preacher Curls Machine- 3x6 #6
Lat Pulldown- 3x6 145#
Dumbell Pull Starters- 3x10 50#
Stretch Legs for 5-10 mins
Squat- 10x 135#, 7x 205#, 5x 225#
Pullups- 15
Stretch Legs for 5 mins
Run Warm-up Lap
Run 5x 60's
Week I Day 2: Triceps, Chest, Shoulders, Delts, Forearms, Abs, Lower Back
Bench- 8x 135#, 5x 185#, 5x 205#, 5x 225#, 3x 240#, AMAP 255# (2)
Dumbell Butterflies- 3x6 35#
Incline Bench Machine- 3x6 #6
Decline Bench Dumbells- 3x6 50#
Skullcrushers- 3x6 45#
Delts(?name of lift?)- 3x6 30#
Barbell Shrugs- 6x 225#, 6x 250#, 6x 275#
Barbell Forearm Curls- 3x6 115#
Barbell Reverse Forearm Curls- 3x6 65#
Crunches- 2x20
Bicycle Crunches- 2x20
Leg lifts- 2x10
Good Mornings- 2x8 115#
Week I Day 3- Off
Possibly Cardio or Team Sport
Low Carb Intake
Week I Day 4: Biceps, Upper Back, Legs, Sprints
Barbell Curls- 3x8 95#
Standing Hammer Curls- 3x8 30#
Preacher Curls Machine- 3x8 #6
Lat Pulldown- 3x8 145#
Dumbell Pull Starters- 3x10 75#
Stretch Legs for 5-10 mins
Power Clean- ????
Deadlift- ????
Stretch Legs for 5 mins
Pullups- 15
Run Warm-up Lap
Run 10x 60's
Week I Day 5: Triceps, Chest, Shoulders, Delts, Forearms, Abs, Lower Back
Bench- 8x 135#, 5x 185#, 5x 205#, 5x 225#, 3x 240#, AMAP 260#
Dumbell Butterflies- 3x8 35#
Incline Bench Machine- 3x8 #6
Decline Bench Dumbells- 3x8 50#
Skullcrushers- 3x8 45#
Delts(?name of lift?)- 3x8 30#
Barbell Shrugs- 8x 225#, 8x 250#, 8x 275#
Barbell Forearm Curls- 3x8 115#
Barbell Reverse Forearm Curls- 3x8 65#
Crunches- 2x25
Bicycle Crunches- 2x30
Leg lifts- 2x15
Good Mornings- 2x10 115#
Week I Day 6: Off
Low Carb Intake
Week I Day 7: Off
Eat Whatever the **** I Want
My Nutrition Program View My Full Nutrition Program
dick_burns has not added any program information.
My Supplement Program View My Full Supplement Program
dick_burns has not added any program information.
My Motivation Program View My Full Motivation Program
dick_burns has not added any program information.
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Apr 10, 2011 10:06pm