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Progress & Goals
165.4 Lbs.
LEAN BODY MASS
22.6 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My 12 week transformation challenge workout program
Over the 12 week challenge I broke up my workouts into 3 phases(4 weeks each). The first phase was a mass building routine I used from an old M&F issue called Training for Mr. T. The second phase was a personal routine I created consisting of many drop sets. The third and final phase was a fat burning routine I used from M&F Trainer called Get Ready for the Show. During phase 2 and phase 3, I did an 8 week HIIT program, in addition to my regular training, to help burn bodyfat. Below is a sample of my 8 week HIIT program followed by my workout routines for each phase of my challenge.
8 Week HIIT Program : 3 days a week, 20 minutes a day, 30 seconds high and low intervals
Days 1 and 3: Outdoor running
Day 2: Fitness routine- Burpees, Mountain Climbers, Box Jumps, Jumping Jacks, High Knees
Phase 1: Training for Mr. T
WORKOUT 1 (MONDAY)
EXERCISE SETS/REPS REST
Chest
Dumbbell Bench Press 4/8 1 min.
Smith Machine Decline Press 4/10 1 min.
Low-Pulley Cable Crossover 4/12 1 min.
Decline Push-Up 3/to failure --
--superset with--
Push-Up 3/to failure 1 min.
Triceps
Close-Grip Bench Press 4/6 1 min.
Lying Triceps Extension 4/8 1 min.
Pressdown 4/12 1 min.
Triceps Ladder 2/to failure 1 min.
Abs
Tri-Set:
Hanging Leg Raise 4/to failure --
Hanging Knee Raise 4/to failure --
Crunch 4/to failure 1 min.
WORKOUT 2 (TUESDAY)
Back
Barbell Row 4/6 1 min.
Pull-Up 4/to failure 1 min.
One-Arm Dumbbell Row 4/10 1 min.
Reverse-Grip Lat Pulldown 4/8 1 min.
Seated Cable Row 4/12 1 min.
Biceps
Barbell Curl 4/6 1 min.
Incline Dumbbell Curl 4/8 1 min.
--superset with--
Rope Hammer Curl 4/12 1 min.
Forearms
Barbell Wrist Curl 4/12 --
--superset with--
Barbell Reverse Wrist Curl &
My Nutrition Program View My Full Nutrition Program
My 12 week transformation challenge nutrition program
My 12 week nutrition program was pretty basic throughout with the exception of the last 4 weeks of cutting calories and carbs. For the first 8 weeks I consumed 3000-4000 calories, 200+g of protien, and 300+g of carbs per day. The last 4 weeks I cut the calories and carbs, but maintained a high protien intake and consumed 2000-3000 calories, 200+g of protien, and 150-250g of carbs per day. My daily meals varied from day to day, but each with proper nutrition with the exception of those cheat meals every once and a while, as we all seem to do! Here is a sample of my daily meals:
Meal 1: 3 egg whites, 3 whole eggs, 1 cup oatmeal, 1 cup of coffee
Meal 2: Protien shake with 2 scoops of whey, greek yogurt, cashews
Meal 3: Chicken breast, egg and tuna sandwich on wheat, lean red meat, spinach salad, green beans
Meal 4: Pre workout protien shake with 2 scoops of whey, 1 scoop BCAA powder
Meal 5: Post workout protien shake with 2 scoops of whey, 1 scoop BCAA powder, milk, banana, and mixed berries all blended together
Meal 6: Chicken breast, fish, lean red meat, spinach, broccoli, green beans, chili beans, baked potato, sweet potato
My Supplement Program View My Full Supplement Program
My 12 week transformation challenge supplement program
I believe it is important to supplement on a daily basis to give your hard working body the energy, focus, and proper nutrients to keep you going all day long. I do take supplements daily to get me through a long day of work and training. Here is sample of my daily supplements:
Optimum Nutrition Opti-men Multivitamin with breakfast
Optimum Nutrition Fish Oil: 2 tablets with breakfast, 2 tablets with dinner
Vitamin C: 2000mg with breakfast
Optimum Nutrition Gold Standard 100% Whey: 3 shakes per day with 2 scoops each
Optimum Nutrition BCAA Powder 5000: 1 scoop twice a day with pre and post workout shakes
Nutrex Hemo Rage Black: pre workout
BSN Cellmass: Post workout
SciFit ZMA before bed
My Motivation Program View My Full Motivation Program
My motivation for the 12 week transformation challenge
hardballer11 Awesome Leg Day Today!! New Routine Left Me Wobbling! Always Good To Change Things Up. Ready For Another Good One Tomorrow.
May 24, 2013 | Like
hardballer11 Incredible Back And Bis Session Today! Great Week So Far, Looking Forward To Leg Day On Friday!
May 22, 2013 | Likehardballer11 updated his weight from 178 Lbs. to 188 Lbs., a 10 Lb. gain in 107 days.
May 21, 2013 | Likehardballer11 Extremely Long Day At Work Yesterday, But Still Made It To Gym, Killed Chest And Tris!
May 21, 2013 | Like
hardballer11 Blasted Shoulders And Traps Today! Feels Awesome. Got Some Good Cardio In. Love It.
May 18, 2013 | Likehardballer11 Decent Leg And Abs Session Last Night! Have To Work Today But Will Hit It Up Later, Shoulders And Traps!
May 18, 2013 | Likehardballer11 Killed Back And Bis Last Night, Felt Great! However Up Early Today For Work, Not Enough Sleep :( Need Recovery Time!
May 16, 2013 | Likehardballer11 Back At A Regular Routine This Week And Killed It Last Night! Feeling The Soreness This Morning. Love It!
May 14, 2013 | Likehardballer11 Another Great session Today, However The Gym Had No Water! Sucks. But Managed To Make It Through. Survived!
May 11, 2013 | Likehardballer11 After A Week Of Hotel Exercise Equipment, Finally Back Home At My Gym. Insane Session, Sooo Glad To Be Back Home!!
May 10, 2013 | Likehardballer11 Not Much To Work With Here At Hotel Fitness Room: Few Dumbbells, Weight Stack And Treadmills. Made Due With What I Have! Felt Pretty Good!
May 7, 2013 | LikeVisitor Comments
hardballer11 Can Feel The Aftermath Of Leg Day, Feels Great! Another Great Session Today With HIIT Cardio, Loving It!
7 hours ago | Like