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Sun Mar 20 07:45:15 PDT 2011
Fit Status /// View History
Doing a combination of calisthenics, body resistance, pilates and yoga.
May 25, 2012 2:28pm
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Nov 2002
HOW I STARTED:
in my teens and twenties i played b-ball and rode my bike alot. then once i was in the military, i got used to a certain level of fitness. after my back injury, i was able to go at my own pace. now i'm on the road to recovery which includes core strength and reducing body fat.
WHY I LOVE IT:
the rush, the pump... i just need to stay consistent.
gemineye74's Progress & Goals
Progress Photos
Lbs.
2009-04-26, 2009-08-17, 2009-08-19, 2010-01-31, 2010-02-06, 2010-02-10
195.0, 190.0, 185.0, 195.0, 190.0, 195.0
TIME UNTIL GOAL:
No Goal
Start:
195 Lbs.
Goal:
No Goal Weight
%
2009-08-30, 2010-01-31, 2010-02-06, 2010-02-10
19.0, 22.0, 22.0, 22.0
TIME UNTIL GOAL:
No Goal
Start:
19%
Goal:
No Body Fat Goal
Lbs.
2009-08-17, 2009-08-19, 2010-01-31, 2010-02-06, 2010-02-10
153.9, 149.9, 152.1, 148.2, 152.1
Current LBM:
152.1 Lbs.
Feb 10, 2010
Latest Bodystats
Neck
N/A
Chest
N/A
Forearms
N/A
Hips
N/A
Calves
N/A
Shoulders
N/A
Arms
N/A
Waist
N/A
Thighs
N/A
this member has not entered weight or body fat
this member has not entered weight or body fat goal
gemineye74's Program
My Workout Program View My Full Workout Program
My Workout Program
Full Body, alternating Push/Pull every other day for a month.
No more than 90 sec. between sets
negative reps on last set of each exercise except hack/v-squat
Quadriceps/Glutes compound
Hack or V-Squat then Leg Press-(Calves) PUSH - 1 set each , 9 reps
Hamstrings isolation
Seated then Lying Leg Curl PULL - 1 set each, 9 reps
AFTER legs, if working with a partner-do standing calf raises (body resistance) while waiting between sets of the following exercises;
Pectorals - PUSH compound 3 sets, 9 reps
Decline bench press machine
Back, Traps, Lats, Posterior Deltoids PULL compound 4 sets, 5 reps
Seated Row - wide/high, narrow/low
Lateral Deltoids PULL compound 1 set each, 9 reps
Barbell/Smith Upright Row then Machine Lateral Raise
Triceps/Chest PUSH compound 1 set each, 9 reps
Dip Machine-narrow grip triceps, wide grip chest
Lats PULL compound 2 sets, 6 reps
Front Underhand Pulldown
Abdomen and obliques - isolation - To Failure
Incline bench Crunch PUSH/PULL - body resistance only
alternate hamstring exercise-Barbell Stiff Legged Deadlift
or
reverse on elliptical, level 5 or higher resistance for 5 mins or 1 mile, whichever comes first.
No more than 90 sec. between sets
negative reps on last set of each exercise except hack/v-squat
Quadriceps/Glutes compound
Hack or V-Squat then Leg Press-(Calves) PUSH - 1 set each , 9 reps
Hamstrings isolation
Seated then Lying Leg Curl PULL - 1 set each, 9 reps
AFTER legs, if working with a partner-do standing calf raises (body resistance) while waiting between sets of the following exercises;
Pectorals - PUSH compound 3 sets, 9 reps
Decline bench press machine
Back, Traps, Lats, Posterior Deltoids PULL compound 4 sets, 5 reps
Seated Row - wide/high, narrow/low
Lateral Deltoids PULL compound 1 set each, 9 reps
Barbell/Smith Upright Row then Machine Lateral Raise
Triceps/Chest PUSH compound 1 set each, 9 reps
Dip Machine-narrow grip triceps, wide grip chest
Lats PULL compound 2 sets, 6 reps
Front Underhand Pulldown
Abdomen and obliques - isolation - To Failure
Incline bench Crunch PUSH/PULL - body resistance only
alternate hamstring exercise-Barbell Stiff Legged Deadlift
or
reverse on elliptical, level 5 or higher resistance for 5 mins or 1 mile, whichever comes first.
My Nutrition Program View My Full Nutrition Program
gemineye74 has not added any program information.
My Supplement Program View My Full Supplement Program
gemineye74 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
http://www.exrx.net/index.html
About gemineye74
About Me:
My Favorites:
Healthy Foods
kashi cereal
Workout Music
dubstep, drum and bass/jungle, electronica
Lifting Stats:
This member has not entered any lifting stats
Members I Inspire:
Latest Forum Posts
Latest BodyBlog Entries
Visitor Comments
Leave a Comment
PureNZ
Hey, I am commenting to ask you, in your own opinion, what are the best workouts/exercises for muscle mass gain to do regularly without using any weight whatsoever.
I am asking you as i have seen you comment on certain workouts and i see that you have transformed your body already within one year!
Thanks in advance!
Apr 21, 2010 4:55pm
stevenorton
Not much, bro! Everything's going well. Concentrating on cardio and abs while in school. How about yourself?
Apr 13, 2010 8:59pm
DrLynn
Thank you!! I'm gifted in the glute region but not so much in the leg department. Gotta make the legs behave...looking for that nice balance! Hope the gym gods are being kind to you! Happy training!
Apr 6, 2010 2:16pm
straight
Thank you Sir, just had to get focused. I can see you making more amazing changes!
Apr 5, 2010 6:26am
alexfigure
hahahaha thats ok, u can run on the beach and get a good workout there & get that beach body by summer ;) lol i wish there was a nice warm beach, better yet, nice warm weather here in ontario now... :(
Mar 21, 2010 5:07pm
alexfigure
thanks so much!!!! glad u can see the difference, sometimes i cant notice if im improving or not cause i take them so often.. lol...hows ur weekend going?
Mar 14, 2010 1:37pm
KnoxStacie
Cuz it was fat and not muscle. In fact, I bet that's where half of my bodyfat was! Trust me, I'm trying to build it up, but with muscle!
Feb 17, 2010 8:17pm
stevenorton
That sounds good. I did back, biceps, and forearms at lunch. Doing HIIT tonight with some ISO-7X mixed in afterwards. How is everything going?
Feb 10, 2010 11:52am
stevenorton
Not much going on. Training slowed this week due to a sore shoulder, but that has passed and it is time to get back at it. Doing three to four miles on treadmill, then kettle bell and abs exercises. What you got for your workout today?
Feb 5, 2010 11:18am