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Overall Goal
///
Lose Fat
Train Harder & get stronger
Progress & Goals
BEFORE
Apr 22, 2013
CURRENT
Apr 22, 2013
187.3 Lbs.
LEAN BODY MASS
41.7 Lbs.
BODY FAT
CURRENT WEIGHT
229
Lbs.
Jun 21, 2012
CURRENT BODY FAT
18.2
%
Jul 5, 2012
PROGRESS HISTORY
Lbs.
2010-07-22,2010-11-15,2011-08-02,2011-08-03,2011-09-03,2011-09-08,2011-09-18,2011-09-20,2011-10-09,2011-10-17,2011-10-22,2011-10-27,2011-11-04,2011-11-29,2011-12-08,2011-12-15,2012-01-13,2012-01-21,2012-01-29,2012-02-18,2012-02-23,2012-05-01,2012-06-21
260,281.6,271.6,269,264.5,266,263,262.3,259,256,252,252,249,249,244.2,244.2,242,240.8,239.4,237,232.3,235,229
%
2010-11-15,2011-04-21,2011-08-02,2011-08-03,2011-09-08,2011-09-20,2011-09-29,2011-10-17,2011-10-27,2011-11-04,2011-12-08,2011-12-15,2012-01-29,2012-02-23,2012-05-01,2012-06-21,2012-07-05
28,28,26.4,26.1,26.1,24.9,24.1,24.9,24.2,23,22,21.5,21,19.4,19.9,18.5,18.2
Aug 31, 2012
16 %
Lbs.
2010-07-22,2010-11-15,2011-08-02,2011-08-03,2011-09-03,2011-09-08,2011-09-18,2011-09-20,2011-10-09,2011-10-17,2011-10-22,2011-10-27,2011-11-04,2011-11-29,2011-12-08,2011-12-15,2012-01-13,2012-01-21,2012-01-29,2012-02-18,2012-02-23,2012-05-01,2012-06-21
187.2,202.8,199.9,198.8,195.5,196.6,194.4,199.1,196.6,192.3,189.3,191,191.7,191.7,190.5,191.7,190,189,189.1,187.2,187.2,188.2,187.3
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
---Monday---
CALVES
Toe Press - 4Sets Last set heavy drop set (OR)
Seated Calve Rase - 100Reps in Least posible sets (OR)
Standing Calve Rase - 4sets Sets Last set all out heavy
BACK
Super Set - 3Sets Pull Overs into Straight Bar Close Grip Pull downs
Singel Dumbel Rows - 3Sets (OR)
Dead Lifting - 3sets
---Tuesday---
CHEST
Bench Press - 3Sets
Flys - 3Sets (OR)
some times super set the above.
Cable Crossovers - 3Sets
SHOULDERS
Super Set - 3Sets (Standing or seated )Lat Rases Into Milerty Press
---Wednesday---
LEGS
Squats 4Sets
Leg Extensions - 3Sets Some times do a Drop Set
---Thursday---
ARMS
Bench Dips - 4Sets Inc Drop set
Barbell Curl - 3Sets Last Set every so oftern finish on negativs
Rope Pull Downs - 2 - 3Sets 16 - 20 Reps Each
---Friday---
REST
---Saturday---
REST
---Sunday---
REST
CALVES
Toe Press - 4Sets Last set heavy drop set (OR)
Seated Calve Rase - 100Reps in Least posible sets (OR)
Standing Calve Rase - 4sets Sets Last set all out heavy
BACK
Super Set - 3Sets Pull Overs into Straight Bar Close Grip Pull downs
Singel Dumbel Rows - 3Sets (OR)
Dead Lifting - 3sets
---Tuesday---
CHEST
Bench Press - 3Sets
Flys - 3Sets (OR)
some times super set the above.
Cable Crossovers - 3Sets
SHOULDERS
Super Set - 3Sets (Standing or seated )Lat Rases Into Milerty Press
---Wednesday---
LEGS
Squats 4Sets
Leg Extensions - 3Sets Some times do a Drop Set
---Thursday---
ARMS
Bench Dips - 4Sets Inc Drop set
Barbell Curl - 3Sets Last Set every so oftern finish on negativs
Rope Pull Downs - 2 - 3Sets 16 - 20 Reps Each
---Friday---
REST
---Saturday---
REST
---Sunday---
REST
My Nutrition Program View My Full Nutrition Program
jayd1986 has not added any program information.
My Supplement Program View My Full Supplement Program
jayd1986 has not added any program information.
My Motivation Program View My Full Motivation Program
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jayd1986 added 2 new photos to his progress photos.