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Overall Goal
///
Gain Muscle
gain muscle
Progress & Goals
BEFORE
CURRENT
149.6 Lbs.
LEAN BODY MASS
20.4 Lbs.
BODY FAT
CURRENT WEIGHT
170
Lbs.
Jan 24, 2013
CURRENT BODY FAT
12
%
Jun 24, 2011
PROGRESS HISTORY
Lbs.
2011-01-01,2011-01-23,2011-04-16,2011-04-20,2011-06-07,2011-10-23,2011-12-03,2013-01-24
147,147,140,139,141,156,146,170
Apr 01, 2012
165 Lbs.
%
2011-01-23,2011-06-07,2011-06-23,2011-06-24
17,11,12,12
Oct 01, 2011
8 %
Lbs.
2011-01-01,2011-01-23,2011-04-16,2011-04-20,2011-06-07,2011-10-23,2011-12-03,2013-01-24
122,122,116.2,115.4,124.1,137.3,128.5,149.6
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday - shoulders
side lateral raises 12x4
front raises 12x4
bent over rear delt raise 12x4
military dumbbell press 12x4
military barbell press 12x4
Tuesday-biceps
concentration curls 12x3
dumbbell curls 12x3
hammer curls 12x3
reverse barbell curl 12x3
barbell curl 12x4 or DTP
Wednesday-cardio plus abs
whatever ab circuit i feel like and same with cardio
Thursday-chest and triceps
dumbbell flyes 16x4
dumbbell press 16x4
triceps kickback 12x4
triceps overhead extension 12x4
weighted bench dips 16 to failure of 4 sets
push ups to failure
Friday-back
bent over dumbbell rows 12x3
bent over barbel rows 12x4
barbell shrugs 12x4
behind back barbell shrugs 12x4
dead lifts 12x4
Saturday-legs
barbell squat 12x4
barbell lunges 12x4
barbell calf raises 12x4
Sunday-rest
side lateral raises 12x4
front raises 12x4
bent over rear delt raise 12x4
military dumbbell press 12x4
military barbell press 12x4
Tuesday-biceps
concentration curls 12x3
dumbbell curls 12x3
hammer curls 12x3
reverse barbell curl 12x3
barbell curl 12x4 or DTP
Wednesday-cardio plus abs
whatever ab circuit i feel like and same with cardio
Thursday-chest and triceps
dumbbell flyes 16x4
dumbbell press 16x4
triceps kickback 12x4
triceps overhead extension 12x4
weighted bench dips 16 to failure of 4 sets
push ups to failure
Friday-back
bent over dumbbell rows 12x3
bent over barbel rows 12x4
barbell shrugs 12x4
behind back barbell shrugs 12x4
dead lifts 12x4
Saturday-legs
barbell squat 12x4
barbell lunges 12x4
barbell calf raises 12x4
Sunday-rest
My Nutrition Program View My Full Nutrition Program
hiphop101 has not added any program information.
My Supplement Program View My Full Supplement Program
hiphop101 has not added any program information.
My Motivation Program View My Full Motivation Program
hiphop101 has not added any program information.
Visitor Comments
MConol
Wassup bro.
For my delts I don't really have a set routine I just make sure I go heavy on compound exercises and super set w a more focused movement
Nov 17, 2011 1:48am
hiphop101 updated his weight from 146 Lbs. to 170 Lbs., a 24 Lb. gain in 418 days.