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Overall Goal
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Gain Muscle
In pursuit of muscle gain
Progress & Goals
BEFORE
Feb 6, 2012
CURRENT
Jun 8, 2012
97.8 Lbs.
LEAN BODY MASS
3.7 Lbs.
BODY FAT
CURRENT WEIGHT
101.4
Lbs.
Jul 14, 2012
CURRENT BODY FAT
3.5
%
Jul 14, 2012
PROGRESS HISTORY
Lbs.
2012-01-22,2012-01-25,2012-02-25,2012-03-03,2012-03-17,2012-03-24,2012-03-30,2012-04-01,2012-04-06,2012-04-14,2012-04-17,2012-05-12,2012-05-15,2012-05-18,2012-05-22,2012-05-27,2012-06-01,2012-06-09,2012-06-15,2012-07-14
101.4,101.5,100.3,100.5,101.4,102,101.7,101.7,102.5,105.3,105.8,100.3,100.3,100,100.9,100.3,99.2,99.2,101.4,101.4
May 31, 2012
103 Lbs.
%
2012-01-22,2012-01-25,2012-02-25,2012-03-03,2012-03-17,2012-04-06,2012-04-14,2012-05-15,2012-06-15,2012-07-14
5.8,5.7,5.5,4.9,6.1,6.1,3.6,3.6,2.9,3.6
Lbs.
2012-01-22,2012-01-25,2012-02-25,2012-03-03,2012-03-17,2012-03-24,2012-03-30,2012-04-01,2012-04-06,2012-04-14,2012-04-17,2012-05-12,2012-05-15,2012-05-18,2012-05-22,2012-05-27,2012-06-01,2012-06-09,2012-06-15,2012-07-14
95.5,95.7,94.8,95.6,95.2,95.8,95.5,95.5,96.2,101.5,102,96.7,96.7,96.4,97.2,96.7,95.6,95.6,98.5,97.8
Programs
My Workout Philosophy View My Full Workout Program
My Weekly Workout Routine
Day 1:
Pushups - 3 sets,
Chinups - 3 sets,
Inclined Dumbbell Chest Press - 3 x 20-15
Flat Bench Press - 3 x 20-15
Dumbbell Row - 3 x 20-15
Ground Row - 3 x 20-15
Shoulder Press - 3 x 15-10
Tricep Pushdown - 3 x 20-15
Hammer Curling - 3 x 20-15
Day 2: Rest!
Day 3: Rest!
Day 4:
Don - 3 sets,
Lunges - 3 x 20
Chinups - 3 sets,
Dumbbell Chest Press - 3 x 20-15,
Ground Rowing - 3 x 20-15,
Ball Curling - 3 x 10,
Shoulder Press - 3 x 15-10,
Plank - 3 x 1 minute,
Back Extension - 3 x 15-10
Day 5: Rest!
Day 6: Rest!
Day 7:
Ball Squat - 3 x 20-15,
Leg Press - 3 x 15-10,
Leg Curling - 3 x 15-10,
Calves Raises - 3 x 20,
Crunches - 3 x 15-10,
Leg Raises - 3 x 15-10
My Nutrition Program View My Full Nutrition Program
gurudeb has not added any program information.
My Supplement Program View My Full Supplement Program
gurudeb has not added any program information.
My Motivation Program View My Full Motivation Program
Few things to remember myself when I feel a bit down
Everyday - http://www.youtube.com/watch?v=Jj2G4Xxy3TY
"There's a difference between interest and COMMITMENT. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you ACCEPT NO EXCUSES, ONLY RESULTS."
Visitor Comments
KvinnRana
Hey guru... how r u catching up brother??? Sorry i was away as u know it was my big day... btw how is ur progress and studies???
Jan 4, 2013 12:30am
KvinnRana
Hi guru, how r u n training going on??? well i have posted some pics of me check it out!!!
Sep 24, 2012 9:49am
KvinnRana
hi doing good yaar. well i have some function at my place last weekend so i didnt manage to get into the gym on monday & tuesday. well i m going in today!!! wat bout u yaar?
Sep 19, 2012 1:04am
KvinnRana
I m good n getting fitter i guess... training is doing well wit intensity. Would upload my pic this week... what bout you?
Sep 10, 2012 10:33pm
Vinzie
oops..sorry for that. The page navigated wrongly. So how you been gurudeb and what abt your workout??
Aug 27, 2012 12:16pm
Vinzie
hey Kevin, I wasn't home. Just got busy with my postgraduate studies and projects. How is your progress? I have joined a gym now. Hope it will goes well. Also I have now practised how to be in a good diet.
takecare :)
Aug 27, 2012 10:25am
KvinnRana
good... :) my is doing great too. Its only 2 months left for the big day :P hahah!
Aug 24, 2012 10:07pm
KvinnRana
Yaar.... Is everything okie wit you out there??? how is training catching up???
Aug 23, 2012 10:12pm
KvinnRana
Hi yaar, how is training goin? Hope is doing good. I started my phrase 2 already.... It's tough at start no worries i will get thru....
Aug 8, 2012 1:25am
sstewart8
My friend! same problem!
I've focused on nutrition and force feeding myself 1,5 time my weight in protein g (u r 100lbs so try to get 150g protein/day) and lots of carbs to up ur calory count! Having protein shakes with BCAA before and after my workouts has prevented muscle mass loss during training, add 2 whole eggs right after training and count calories per day with an iPhone app like myfitnesspal. try :)
Aug 7, 2012 9:09pm
KvinnRana
Hey bro, training has been laid for the whole of last week due to heavy work-flow at work. well i m hitting the gym ground this week hope that i m still within the touch. wat bout you bro?
Jul 30, 2012 12:47am
KvinnRana
Hey bro... hw r u n training catching up??? hope u hv found some time management between studies n gym??? dun worry u can do it...
Jul 23, 2012 9:29pm
KvinnRana
no worries bro it take some to manage n bring down things mate u will definitely manage it! mine is doing good shred mode has more to go mayb bout 14-15kg's more before i move into next phrase!!
Jul 19, 2012 12:44am
KvinnRana
agreed lolz :) well all i can say is our daily routine is full of activities which has to be done, so thats where time management comes in bro. I would suggest u if u could manage ur time that would give a very big favour bro.. try it!!
Jul 10, 2012 8:52pm
KvinnRana
Hey guru, looks like it been a weekly routine of us asking each another how is training huh??? lolz anyways hw is training catching up buddy???
Jul 10, 2012 2:36am
gurudeb is now friends with gobbles23.