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Overall Goal
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Gain Muscle
Gain 5 to 10 pounds of lean muscle mass to compete again in the spring of 2008.
Progress & Goals
BEFORE
Apr 1, 2006
CURRENT
Jul 14, 2006
198.7 Lbs.
LEAN BODY MASS
17.3 Lbs.
BODY FAT
CURRENT WEIGHT
216
Lbs.
Mar 8, 2007
CURRENT BODY FAT
8
%
Aug 17, 2006
PROGRESS HISTORY
Lbs.
2006-08-17,2007-03-08
195,216
Sep 01, 2007
230 Lbs.
%
2006-08-17
8
Lbs.
2006-08-17,2007-03-08
179.4,198.7
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday: Triceps / Shoulders
Rope pull-downs 3x 10
Close grip Bench Press 3x 10
2 Hand (seated) Overhand 3x 10
Tricep Extensions
Military Shoulder Press 3x 10
Standing barbell shoulder press 3x 10
Side lateral raises 3x 10
Shrugs 3x 10
Tuesday: Quads
Barbell Squats 5x 10
Front Squats 5x 10
Leg Press 3x 10
Forward Barbell Lunges 2x 10
Leg Extensions 3x 10
Wednesday: Back / Biceps
Dumbbell Lat raises 3x 10
Standing dumbbell Curls 3x 10
Standing EZ bar curls 3x 10
Bent-Over Barbell Rows 3x 10
Lat Pull-Downs 3x 10
Incline curls 3x 10
Deadlifts 4x 10
T-bar rows 3x 8
Thursday: Hamstrings / Abs
Stiff-Leg Dead Lifts 3x 10
Lying Leg Curls 3x 15
Seated Leg Curls 3x 12
Hanging leg raises 2x 15
Weighted cable crunches 3x 20
Friday: Chest / Calves
Decline dumbbell press 4x 8
Dumbbell Flyes 3x 6
Incline Barbell Press 3x 10
Bench Press 3x 10
Standing calf raises 3x 15
Seated calf raises 3x 12
I am back to this routine again. I was hitting a 4-day split for awile (taking wednesdays off).
Rope pull-downs 3x 10
Close grip Bench Press 3x 10
2 Hand (seated) Overhand 3x 10
Tricep Extensions
Military Shoulder Press 3x 10
Standing barbell shoulder press 3x 10
Side lateral raises 3x 10
Shrugs 3x 10
Tuesday: Quads
Barbell Squats 5x 10
Front Squats 5x 10
Leg Press 3x 10
Forward Barbell Lunges 2x 10
Leg Extensions 3x 10
Wednesday: Back / Biceps
Dumbbell Lat raises 3x 10
Standing dumbbell Curls 3x 10
Standing EZ bar curls 3x 10
Bent-Over Barbell Rows 3x 10
Lat Pull-Downs 3x 10
Incline curls 3x 10
Deadlifts 4x 10
T-bar rows 3x 8
Thursday: Hamstrings / Abs
Stiff-Leg Dead Lifts 3x 10
Lying Leg Curls 3x 15
Seated Leg Curls 3x 12
Hanging leg raises 2x 15
Weighted cable crunches 3x 20
Friday: Chest / Calves
Decline dumbbell press 4x 8
Dumbbell Flyes 3x 6
Incline Barbell Press 3x 10
Bench Press 3x 10
Standing calf raises 3x 15
Seated calf raises 3x 12
I am back to this routine again. I was hitting a 4-day split for awile (taking wednesdays off).
My Nutrition Program View My Full Nutrition Program
funkyb5150 has not added any program information.
My Supplement Program View My Full Supplement Program
funkyb5150 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Staying strong and in shape for my clients keeps me motivated. Competing in bodybuilding contests is great motivation. Lifting weights provides a great outlet for stress release.
Visitor Comments
Leave a Comment
verababy100
Hello Dear
My Name is vera i see you profile at cybergamer.com.au and i become interested in you. i will like to build a good relationship with you can you write me back with my email [verajohson@yahoo.com] i will tell you more about myself and give you my picture. Remember that Love is the most important in life, and distance does not matter what matters is the truth love, please contact me through my email thank and god bless you, yours love (verajohson@yahoo.com)
Dec 3, 2012 6:39am
favourlove
Hello
My name is favour i saw your profile today and became intrested in you,i will also like to know you more,and if you can send an email to my email address,i will give you my pictures here is my email address (favourand2011@hotmail.com) I believe we can move from here! Awaiting for your mail to my email address below.
(address favourand2011@hotmail.com)
Miss favour. THANK
Mar 5, 2012 12:34pm
Alex26550
Inspirational
Not only is your picture inspiring, but, really motivational. I am inquiring if you provide personal training on an individual basis. I live in the Detroit Metropolitan area, so I am willing to discuss a mutually beneficial logistical and financial arrangements. Thank you. Alexander (248-227-7994).
Dec 18, 2011 2:02pm
guest
Greetings To You
My name is blessing I gone through your
profile and it is quite interesting
to me, so you can contact me with my
private email Here (blessingapia22@yahoo.in)
I will give you my pictures from there and
tell you more about myself. so write me with
(blessingapia22@yahoo.in)
From blessing
Dec 8, 2011 10:31am
guest
Hey There, I did a search on Lipo - 6 and it listed you as a user. Did you use it with cardio to get cut? How many did you take before working out? General thoughts on the product? Thanks, Brett
Jul 23, 2011 9:16pm
Rejoice66
Hello.
Happy New Year
My name is Rejoice Yak. a lady of 24 single and 5.5ft.(yak_rejoice@yahoo.in) How are you,i hope your are find and in sound health.I went through your profile today at (bodyspace.bodybuilding.com) and i took interest on it. I am interested in you,Kindly contact me with your email address at (yak_rejoice@yahoo.in) I will tell you more about myself and picture
Awaits your reply soonest
thanks
Rejoice
Love
Feb 19, 2011 12:31am
charity500
My name is Cherity, I read about you on (here), so you be came interesting,to me and I decided to contact you for friendship
I hope you will
accept my request, if you accept my request, please reply to my e-mail
Address (cheritybenson_10@yahoo.co.uk)
So that i will send u my picture ok.
thanks charity
Oct 8, 2010 6:32am
guest
Hello just looking for a new trainer, I have lost 125 lbs in the last year, but want to get into body building in order to gain some muscle, wondering if you are still training in the Grand Rapids area, thanks
Oct 2, 2010 5:37pm
carolyna
Hi,how are you today,i hope fine.my name is miss carolyn i saw your profile today and i became interested in you i will also like to know more about you,and i will like you to send an email to me so that i can send my photos to you,remember that distance,color or language dose not matter but love matters allot in life,awaiting for your reply at, carolynand23@hotmail.com have a good day yours caro
Oct 1, 2010 10:41pm
guest
Hi, What an incredibly amazing body, I wish I had such an incredible body. I live in Mexico I have an organic farm in Yucatan near Chichen Itza and nearby many other nice touristy spots to see nature fishing trips, flamingos, etc. I invite you to spend some time at my ranch free of charge. Feel free to contact me g.bravo@softhome.net
Best regards,
Gabriel
May 24, 2010 3:30pm
bhotex
Hey man. You have made excellent progress! You look awesome! Keep at it bro!
Feb 23, 2010 8:27pm
srn104anto
hey Mark: awesome transformation! congrats, man u have developed a great physique, nce avi pic!
Oct 12, 2009 6:03am
runnerddp
hey man whats up?
im just looking for some help...i am leaving for air force basic training in less then 3 months and i need to get bigger. any suggestions or any help at all?
Dec 16, 2008 1:19am
DreamHuge
Dude your progress is amazing and you look great. Anyway hows the training goin and all that fun stuff?
Oct 8, 2008 6:15pm
doobz0326
awesome progress man . add me to your friends list if you would. your progress is something i want to follow and emulate . i welcome and critique or tips you have I can also be reached at doobzkhq@gmail.com. inspirational man ! keep me updated with your progress!
Aug 12, 2008 8:49pm
guest
What do you charge?
Jul 30, 2008 12:20pm
