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Overall Goal
///
Gain Muscle
Progress & Goals
BEFORE
Dec 23, 2010
CURRENT
182.3 Lbs.
LEAN BODY MASS
29.7 Lbs.
BODY FAT
CURRENT WEIGHT
212
Lbs.
Jul 24, 2012
CURRENT BODY FAT
14
%
Jul 24, 2012
PROGRESS HISTORY
Lbs.
2011-03-16,2011-04-19,2011-08-30,2011-09-27,2011-10-14,2011-12-13,2012-04-06,2012-07-24
174,176,182,186,185,192,201,212
%
2011-03-16,2011-08-30,2011-09-27,2011-10-14,2011-12-13,2012-07-24
9,13,12,14,14,14
Lbs.
2011-03-16,2011-04-19,2011-08-30,2011-09-27,2011-10-14,2011-12-13,2012-04-06,2012-07-24
158.3,160.2,158.3,163.7,159.1,165.1,172.9,182.3
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday: Chest and Abs upper
Tuesday: Quads,Hams abs lower
Wed: off or cardio
Thursday: Bi's and tri's supersets
Friday: Back and Shoulders
Sat: off
Sun: off
Chest workout:
2 sets dips to failure
Barbell Bench press
1 drop set (warmup)
3-4 Working sets 6-8 reps
1 min rest between sets
Smith incline bench
4 sets 8-10 reps
1 min rest between sets
Cable crossovers (above shoulders)
1 drop set
2 sets 10-12 rep
30 sec rest between sets
cable crossovers ( below waist)
1 drop set
2 sets 10-12 reps
30 sec rest between sets
Machine chest press
4 sets 8-failure reps
30-1min rest between sets
Stretch and cardio 5 min
Tuesday: Quads,Hams abs lower
Wed: off or cardio
Thursday: Bi's and tri's supersets
Friday: Back and Shoulders
Sat: off
Sun: off
Chest workout:
2 sets dips to failure
Barbell Bench press
1 drop set (warmup)
3-4 Working sets 6-8 reps
1 min rest between sets
Smith incline bench
4 sets 8-10 reps
1 min rest between sets
Cable crossovers (above shoulders)
1 drop set
2 sets 10-12 rep
30 sec rest between sets
cable crossovers ( below waist)
1 drop set
2 sets 10-12 reps
30 sec rest between sets
Machine chest press
4 sets 8-failure reps
30-1min rest between sets
Stretch and cardio 5 min
My Nutrition Program View My Full Nutrition Program
handyman89 has not added any program information.
My Supplement Program View My Full Supplement Program
handyman89 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Reading bodybuilding.com and focusing on a better future
handyman89 measured his arms at 16.5 in., a gain of 0.5 in. in 284 days and measured 2 other body parts.
Jul 24, 2012handyman89 updated his weight from 201 Lbs. to 212 Lbs., a 11 Lb. gain in 109 days.
Jul 24, 2012 | Like
Visitor Comments
handyman89 is now friends with HerveDuchemin.