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real name
James Frederick
age
gender
Male
location
Campbell, CA, US
gym
Campbell Gold's Gym
occupation
GM
Overall Goal
///
other
Unnatural flexibility and power.
Progress & Goals
BEFORE
CURRENT
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
CURRENT WEIGHT
166
Lbs.
Jan 31, 2011
CURRENT BODY FAT
--
%
PROGRESS HISTORY
Lbs.
2009-07-20,2009-10-22,2009-12-08,2009-12-20,2010-01-01,2010-01-19,2010-02-22,2010-03-01,2011-01-31
183,178,181,184,179.2,182,184.4,185.2,166
%
Lbs.
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Here is my current workout routine. I am always changing it according to what I feel needs to be worked on. I try to keep my workouts short and intense by incorporating many super sets when working smaller muscle groups to save time. I also find that working out this way keeps my body fat low without having to do much cardio throughout the week.
Day 1 - BACK
Chins/Wide Pulldowns - 6x10
Deadlifts - 4x10
Seated Pulley Rows - 4x10
One arm DB Rows - 3x10
Pulldowns behind the neck - 2x12-15
Day 2 - CHEST/ABS
Incline DB Flies 5x10-12
Machine Incline Press
Flat Bench DB Flyes
Decline Bench Press - 4X10
Dips - 2x6-8
Flat Bench Press 2x6-8
Cable Crossovers 3x15-20
Abs Triset: 4 sets to failure
Roman Chair Knee Raises
Side Crunches
Floor Crunches
Day 3: LEGS
Romanian Deadlifts - 4x6-8
Squats 4x12
Lying Leg Curls 4x10
Leg Extensions 3x8-10
Good Mornings 2x6-8
Standing Calf Raises 3x12-15
Seated Calf Raises 3x12-15
Day 4: Rest
Day 5: SHOULDERS/ARMS
Rear Lateral Machine 3x10
Seated BB Behind the Neck Presses - 3x10
BB Shrugs from behind - 3x8-10
DB Front Raises 4x10-12
Ez Bar 21's 2 sets
Close Grip Chins 2x6-8
Concentration Curls 2x10-12
Pullover and Press 3x10
Rope Pushdowns 3x10
Overhead DB extension 3x10
Day 6/7: 30 mins cardio
Day 1 - BACK
Chins/Wide Pulldowns - 6x10
Deadlifts - 4x10
Seated Pulley Rows - 4x10
One arm DB Rows - 3x10
Pulldowns behind the neck - 2x12-15
Day 2 - CHEST/ABS
Incline DB Flies 5x10-12
Machine Incline Press
Flat Bench DB Flyes
Decline Bench Press - 4X10
Dips - 2x6-8
Flat Bench Press 2x6-8
Cable Crossovers 3x15-20
Abs Triset: 4 sets to failure
Roman Chair Knee Raises
Side Crunches
Floor Crunches
Day 3: LEGS
Romanian Deadlifts - 4x6-8
Squats 4x12
Lying Leg Curls 4x10
Leg Extensions 3x8-10
Good Mornings 2x6-8
Standing Calf Raises 3x12-15
Seated Calf Raises 3x12-15
Day 4: Rest
Day 5: SHOULDERS/ARMS
Rear Lateral Machine 3x10
Seated BB Behind the Neck Presses - 3x10
BB Shrugs from behind - 3x8-10
DB Front Raises 4x10-12
Ez Bar 21's 2 sets
Close Grip Chins 2x6-8
Concentration Curls 2x10-12
Pullover and Press 3x10
Rope Pushdowns 3x10
Overhead DB extension 3x10
Day 6/7: 30 mins cardio
My Nutrition Program View My Full Nutrition Program
jdfrederick has not added any program information.
My Supplement Program View My Full Supplement Program
jdfrederick has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Results in the mirror. Watch videos of Ron Coleman squat 800 pounds and handle 200lb dumbbells with ease.
Visitor Comments
guest
Hi babe add me to facebook, I used to train at campbell when I was in CA but never saw u there :) Ur profile here doens't say your email or facebook so if you add me to facebook with that email I should come up :) xoxo
May 27, 2011 2:09pm
javl
Well...your nutrition plan may be random but it cretainly works! I have to take some of your tips...Thanks :D
Feb 11, 2010 11:49pm
javl
December pics show great muscularity and leaness, J. Have you posted your diet? I guess you have a well designed nutrition plan.
Feb 8, 2010 1:46pm
socalbeachjock
just got done hitting shoulders and some cardio. i feel really good!! tomorrow is legs..i could barely walk last week. haha.
Jan 19, 2010 8:49pm
Going4Swole
Sorry to hear you're not feeling well. Hope you get better soon. I'm doing well here, started my cut today, so I'm kinda hungry right now, lol.
Jan 1, 2010 8:49pm
tennguy
awesome job so far! good luck achieving your goals, I think you can easily hit them in 2010! Natural is the way to be. keep training!
Dec 1, 2009 7:34pm
jdfrederick updated his overall goal.
Unnatural flexibility and power.