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Overall Goal
///
Gain Muscle
Progress & Goals
BEFORE
CURRENT
152.5 Lbs.
LEAN BODY MASS
40.5 Lbs.
BODY FAT
CURRENT WEIGHT
193
Lbs.
Aug 23, 2010
CURRENT BODY FAT
21
%
Jun 13, 2008
PROGRESS HISTORY
Lbs.
2007-09-24,2007-11-26,2007-11-27,2008-06-13,2009-05-15,2009-06-11,2009-06-24,2010-05-07,2010-08-23
202,197,196,210,204,209,204,198,193
Nov 22, 2007
178 Lbs.
%
2008-06-13
21
Lbs.
2007-09-24,2007-11-26,2007-11-27,2008-06-13,2009-05-15,2009-06-11,2009-06-24,2010-05-07,2010-08-23
159.6,155.6,154.8,165.9,161.2,165.1,161.2,156.4,152.5
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday
- 15 min Cardio
- 3x12 beach press
- 3x12 incline press
- 3x12 close grip T-bar
- 3x12 Lat pull down
- 3x12 reveres grip lat pull down
- 3x12 dumbbell shoulder press
- 3x12 side dumbbell raise
- 3x12 lateral shoulder raise
Tuesday
- 15 min Cardio
- 3x12 squats
- 3x12 leg press
- 3x12 leg extensions (one leg) then 3x12 with both legs
- 3x12 Abductors
- 3x12 leg curls (one leg) then 3x12 with both legs
- 3x12 calf raise
- 3x12 biceps curls (barbell)
- 3x12 reveres grip biceps curls
- 3x12 dumbbell bicep curls
- 3x12 hammer bicep curls
- 3x12 triceps extension (one arm)
- 3x12 triceps extension w/rope
- 3x12 dumbbell kickbacks
Wednesday
- 15 min Cardio
- 3x12 beach press (wide grip)
- 3x12 incline press ( wide grip)
- 3x12 close grip T-bar
- 3x12 Lat pull down (wide grip)
- 3x12 reveres grip lat pull down
- 3x12 dumbbell shoulder press
- 3x12 side dumbbell raise
- 3x12 lateral shoulder raise
Thursday
- 15 min Cardio
- 3x12 squats (sumo)
- 3x12 leg press ( wide)
- 3x12 leg extensions (one leg) then 3x12 with both legs
- 3x12 Abductors
- 3x12 leg curls (one leg) then 3x12 with both legs
- 3x12 calf raise
- 3x12 biceps curls (barbell)
- 3x12 reveres grip biceps curls
- 3x12 dumbbell bicep curls
- 3x12 hammer bicep curls
- 3x12 triceps extension (one arm)
- 3x12 triceps extension w/rope
- 3x12 dumbbell kickbacks
Friday
- 15 min Cardio
- 3x12 beach press (wide grip)
- 3x12 incline press (wide grip)
- 3x12 close grip T-bar
- 3x12 Lat pull down
- 3x12 reveres grip lat pull down
- 3x12 dumbbell shoulder press
- 3x12 side dumbbell raise
3x12 lateral shoulder raise
Saturday
- 15 min Cardio
- 3x12 squats (sumo)
- 3x12 leg press
- 3x12 leg extensions (one leg) then 3x12 with both legs
- 3x12 Abductors
- 3x12 leg curls (one leg) then 3x12 with both legs
- 3x12 calf raise Dumbbell
- 3x12 biceps curls (barbell)
- 3x12 reveres grip biceps curls
- 3x12 dumbbell bicep curls
- 3x12 hammer bicep curls
- 3x12 triceps extension (one arm)
- 3x12 triceps extension w/rope
- 3x12 dumbbell kickbacks
Sunday-rest
- 15 min Cardio
- 3x12 beach press
- 3x12 incline press
- 3x12 close grip T-bar
- 3x12 Lat pull down
- 3x12 reveres grip lat pull down
- 3x12 dumbbell shoulder press
- 3x12 side dumbbell raise
- 3x12 lateral shoulder raise
Tuesday
- 15 min Cardio
- 3x12 squats
- 3x12 leg press
- 3x12 leg extensions (one leg) then 3x12 with both legs
- 3x12 Abductors
- 3x12 leg curls (one leg) then 3x12 with both legs
- 3x12 calf raise
- 3x12 biceps curls (barbell)
- 3x12 reveres grip biceps curls
- 3x12 dumbbell bicep curls
- 3x12 hammer bicep curls
- 3x12 triceps extension (one arm)
- 3x12 triceps extension w/rope
- 3x12 dumbbell kickbacks
Wednesday
- 15 min Cardio
- 3x12 beach press (wide grip)
- 3x12 incline press ( wide grip)
- 3x12 close grip T-bar
- 3x12 Lat pull down (wide grip)
- 3x12 reveres grip lat pull down
- 3x12 dumbbell shoulder press
- 3x12 side dumbbell raise
- 3x12 lateral shoulder raise
Thursday
- 15 min Cardio
- 3x12 squats (sumo)
- 3x12 leg press ( wide)
- 3x12 leg extensions (one leg) then 3x12 with both legs
- 3x12 Abductors
- 3x12 leg curls (one leg) then 3x12 with both legs
- 3x12 calf raise
- 3x12 biceps curls (barbell)
- 3x12 reveres grip biceps curls
- 3x12 dumbbell bicep curls
- 3x12 hammer bicep curls
- 3x12 triceps extension (one arm)
- 3x12 triceps extension w/rope
- 3x12 dumbbell kickbacks
Friday
- 15 min Cardio
- 3x12 beach press (wide grip)
- 3x12 incline press (wide grip)
- 3x12 close grip T-bar
- 3x12 Lat pull down
- 3x12 reveres grip lat pull down
- 3x12 dumbbell shoulder press
- 3x12 side dumbbell raise
3x12 lateral shoulder raise
Saturday
- 15 min Cardio
- 3x12 squats (sumo)
- 3x12 leg press
- 3x12 leg extensions (one leg) then 3x12 with both legs
- 3x12 Abductors
- 3x12 leg curls (one leg) then 3x12 with both legs
- 3x12 calf raise Dumbbell
- 3x12 biceps curls (barbell)
- 3x12 reveres grip biceps curls
- 3x12 dumbbell bicep curls
- 3x12 hammer bicep curls
- 3x12 triceps extension (one arm)
- 3x12 triceps extension w/rope
- 3x12 dumbbell kickbacks
Sunday-rest
My Nutrition Program View My Full Nutrition Program
erentxun013 has not added any program information.
My Supplement Program View My Full Supplement Program
erentxun013 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I try to stay fit and strong, but trust me it's not easy. Some times thing come up that prevent me from doing my work out routing. But you have to push and tell your selves “ this hard work will pay off”.
I believe every guy young or old has always dreamed of having a nice muscular physic. We see this through history; Hercules, Samson, Superman…etc
Try to always find something that will keep you focus on your work out. It could be a picture of a bodybuilder, setting a goal…etc.
I believe every guy young or old has always dreamed of having a nice muscular physic. We see this through history; Hercules, Samson, Superman…etc
Try to always find something that will keep you focus on your work out. It could be a picture of a bodybuilder, setting a goal…etc.
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