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Overall Goal
///
Gain Muscle
To Put on as much muscle and strength as is possible!
Progress & Goals
BEFORE
May 30, 2008
CURRENT
Feb 26, 2013
160 Lbs.
LEAN BODY MASS
26 Lbs.
BODY FAT
CURRENT WEIGHT
186
Lbs.
Feb 19, 2013
CURRENT BODY FAT
14
%
Feb 19, 2013
PROGRESS HISTORY
Lbs.
2008-06-05,2010-10-01,2012-06-26,2013-02-15,2013-02-19
155,169,186,186,186
%
2008-06-05,2013-02-15,2013-02-19
9.3,11,14
Lbs.
2008-06-05,2010-10-01,2012-06-26,2013-02-15,2013-02-19
140.6,153.3,168.7,165.5,160
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
I recently had a one to one session with an instructor at my gym as I hadn't made much progress recently even though I had been working hard, he told me that I was starting to do a lot of the exercises with the incorrect form and as a result told me to focus on form not reps for the time being and this program is a result of this.
Day 1
Chest and shoulders- 2 minute warm up on rowing machine, chest press with dumbells at 3 sets or 10 reps focussing on form most of all, smith machine again 3 sets of 10 reps with the focus being on my form, Pec Dec 3 sets of 10 reps focussing on form, chest press machine with 3 sets of 10 reps, dual link chest press machine 3 sets of 10.
For shoulders: Cable crossover 3 sets of 10 reps, dumbell exercises 3 sets of 10 reps, shoulder press free weights machine 3 sets of 10 reps!
Day 2
Arms and back- 2 minute warm up on rowing machine, Bicep curls with dumbells 3 sets of 10 at 10 Kg then 3 sets of 10 at 12.5 KG. , 3 sets of 10 on pulling machine where i bcep curl, then 3 sets of 10 at a higher weight., 3 sets of 10 reps on bicep curl machine, 3 sets of 10 on back row, 3 sets of 10 on behind the neck pulldown, 3 sets of 10 on t-bar.
Both days
ABS- at the end of every session I work on my abs, I do sit ups on a bbench which has a position for your feet, I then do sit ups on the ab traiier and then sit ups on an exercise ball, finished ff with a few minutes of core stability.
Day 1
Chest and shoulders- 2 minute warm up on rowing machine, chest press with dumbells at 3 sets or 10 reps focussing on form most of all, smith machine again 3 sets of 10 reps with the focus being on my form, Pec Dec 3 sets of 10 reps focussing on form, chest press machine with 3 sets of 10 reps, dual link chest press machine 3 sets of 10.
For shoulders: Cable crossover 3 sets of 10 reps, dumbell exercises 3 sets of 10 reps, shoulder press free weights machine 3 sets of 10 reps!
Day 2
Arms and back- 2 minute warm up on rowing machine, Bicep curls with dumbells 3 sets of 10 at 10 Kg then 3 sets of 10 at 12.5 KG. , 3 sets of 10 on pulling machine where i bcep curl, then 3 sets of 10 at a higher weight., 3 sets of 10 reps on bicep curl machine, 3 sets of 10 on back row, 3 sets of 10 on behind the neck pulldown, 3 sets of 10 on t-bar.
Both days
ABS- at the end of every session I work on my abs, I do sit ups on a bbench which has a position for your feet, I then do sit ups on the ab traiier and then sit ups on an exercise ball, finished ff with a few minutes of core stability.
My Nutrition Program View My Full Nutrition Program
george1790 has not added any program information.
My Supplement Program View My Full Supplement Program
george1790 has not added any program information.
My Motivation Program View My Full Motivation Program
george1790 has not added any program information.
george1790 Been training really hard and putting on weight, with the help of a better diet, training regime and supps! new pics and data coming!
Feb 15, 2013 | Likegeorge1790 is inspired by kendafriend.
Reason: He's made great progress and he's a great guy as well, always given me advice on here whenever I've asked
george1790 updated his weight from 169 Lbs. to 186 Lbs., a 17 Lb. gain in 634 days.
Jun 26, 2012 | Like
Visitor Comments
oginiaro
what up George! Man, your making solid progress, mass keep coming, keep up the good work bro and yes, on prep mode now for a show in June 29th, progress pics coming soon!
Mar 31, 2013 9:28pm
mwingo1135
You gained the right kind of lean body mass. The type that makes it look natural like you always been big. Looki g great. I am currently leaning out for summer/active lifestyle.
Mar 12, 2013 8:35am
kendafriend
Nothing anytime soon bro. I'll probably wait until I move back to the States.
Jan 13, 2013 10:55pm
mwingo1135
I posted up my mini guide in my body blog but on a side note look into supplements that increase protien synthesis like L-Glutamine, HMB, etc. Also in my blog pay attention to the section on ectomorph.
Apr 18, 2011 8:09pm
Musoke
looks like you getting heavier..keep goin..i see u take optimum whey protein..great product..how is labrada super charge? ive never tried it
Apr 14, 2011 3:43pm
kevindukharan
looking good man
i see everythings going up
keep up the hard work!!!
Apr 9, 2011 11:19pm
aarzola23
Wow bro I can c improvements specially in UR arms (bis & tris) keep it up...so I seen u improved UR 1 rep max's...watcha hitin now!? I just competed in my 1st competition & got whooped on but now I know wat it's alla bout so I'm preparing 4 my next show in June
Apr 5, 2011 8:54pm
mwingo1135
You are tall, that is a good thing. I would love to be 6'2" which makes you an ectomorph. Hard to gain muscle but even harder to gain fat which is also a good thing. I will write in my final blog some solutions.
Arnold S. was 6'2" about 230. So you would need to be about 190 before you start showing anything.
Mar 30, 2011 11:07am
BICEMAN
LOOKS LIKE YOU ARE MAKING SOLID GAINS, NICE CUTS IN THE TRICEPS AND THE CHEST IS STARTING TO POP. KEEP UP THE GOOD WORK!
Mar 30, 2011 3:55am
oginiaro
hey george, looking better bro! Keep taking good calories and heavy training pays off. Keep up with the good work.
Later bro and keep me posted on your progress
Mar 29, 2011 6:27pm
thesuperstud001
Yeah man the new pics are really showing a LOT more definition all over. YOu look really good!
Mar 29, 2011 4:41pm
thenaturalone
hey thanks bro! Looks like you're coming along with your progress. Keep doing your thing man, building muscle naturally takes some time but it is well worth the wait! great job so far!
Mar 29, 2011 3:50pm
Danatural
Training is good. My comp was last Saturday. I took 1st in the Heavies and won the overall in the Novice Division. My profile pic is from that night. How are you doing?
Mar 22, 2011 5:20pm
tdyce
Whats up George. What type of advice are you looking for? Workouts? Cardio? Eating? Supplements?
Mar 22, 2011 12:59pm
george1790 Was at the BodyPower Expo in Birmingham on Saturday and met the likes of Phil Heath, Flex Lewis and Ronnie Coleman.... #inspired
May 20, 2013 | Like