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Overall Goal
///
Lose Fat
I have gotten fat in the last year(I will post some pics) and now I need to get back in shape
Progress & Goals
BEFORE
Sep 23, 2007
CURRENT
Sep 23, 2007
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
CURRENT WEIGHT
209
Lbs.
Jun 7, 2010
CURRENT BODY FAT
--
%
PROGRESS HISTORY
Lbs.
2007-09-12,2009-06-30,2009-07-01,2010-06-07
203,214,203,209
Aug 10, 2009
190 Lbs.
%
Lbs.
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Workout #1 Mon & Thurs.
Flat Barbell Bench Presses - 10-12 Reps Incline Dumbell Presses - 10-12 Reps Dips - 10-12 Reps
Cable Crossovers - 12-15 Reps
Chins - 10-12 Reps
T-Bar Rows - 10-12 Reps
Pulldowns - 10-12 Reps
One-Arm Rows - 10-12 Reps
Workout #2 Tues & Fri.
Front Military Presses - 10,,8,6,10 Reps Side Lateral Raises - 8-10 Reps
One-Arm Cable Raises - 10-12 Reps Barbell Shrugs - 10-12 Reps
Dumbell Shrugs - 12-15 Reps
Reverse Pushdowns - 10-12 Reps
Lying Triceps Extensions - 10-12 Reps Standing Barbell Curls - 10-12 Reps Concentration Curls - 10-12 Reps
Workout #3 Wed & Sat
Squats - 10-12 Reps
Hack Squats - 12-15 Reps
Leg Extensions - 12-15 Reps
Lying Leg Curls - 12-15 Reps
Standing Calf Raises - 15-20 Reps Crunches - 20-30 Reps
Roman-Chair Situps - 20-30 Reps
Flat Barbell Bench Presses - 10-12 Reps Incline Dumbell Presses - 10-12 Reps Dips - 10-12 Reps
Cable Crossovers - 12-15 Reps
Chins - 10-12 Reps
T-Bar Rows - 10-12 Reps
Pulldowns - 10-12 Reps
One-Arm Rows - 10-12 Reps
Workout #2 Tues & Fri.
Front Military Presses - 10,,8,6,10 Reps Side Lateral Raises - 8-10 Reps
One-Arm Cable Raises - 10-12 Reps Barbell Shrugs - 10-12 Reps
Dumbell Shrugs - 12-15 Reps
Reverse Pushdowns - 10-12 Reps
Lying Triceps Extensions - 10-12 Reps Standing Barbell Curls - 10-12 Reps Concentration Curls - 10-12 Reps
Workout #3 Wed & Sat
Squats - 10-12 Reps
Hack Squats - 12-15 Reps
Leg Extensions - 12-15 Reps
Lying Leg Curls - 12-15 Reps
Standing Calf Raises - 15-20 Reps Crunches - 20-30 Reps
Roman-Chair Situps - 20-30 Reps
My Nutrition Philosophy View My Full Nutrition Philosophy
djm2111 has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
djm2111 has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
I stay motivated by visualizing the results I'm after.
Visitor Comments
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