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Overall Goal
///
Transform My Body
Just to be consistent with working out since I have become fat and lazy!
Progress & Goals
BEFORE
Jun 6, 2005
CURRENT
Mar 29, 2009
156.2 Lbs.
LEAN BODY MASS
60.8 Lbs.
BODY FAT
CURRENT WEIGHT
217
Lbs.
Feb 7, 2012
CURRENT BODY FAT
28
%
Dec 29, 2010
PROGRESS HISTORY
Lbs.
2003-06-28,2006-08-16,2006-12-15,2007-01-25,2007-02-12,2007-02-16,2007-03-02,2007-03-29,2007-04-02,2007-04-10,2007-07-26,2007-08-06,2007-11-14,2008-01-28,2008-05-02,2009-03-18,2009-03-30,2010-07-12,2010-08-28,2010-12-29,2012-02-07
215,193,198,202,200,199,197,198,198.4,197.4,195,193,195,193,185,182,191,210,210,210,217
Mar 29, 2011
190 Lbs.
%
2006-08-16,2006-12-15,2007-02-16,2007-03-29,2007-04-02,2007-04-10,2007-07-26,2008-01-28,2009-03-18,2009-03-30,2010-07-12,2010-08-28,2010-12-29
18,23,23,22,24.4,19,18,23,21,23,27,27,28
Mar 29, 2011
20 %
Lbs.
2003-06-28,2006-08-16,2006-12-15,2007-01-25,2007-02-12,2007-02-16,2007-03-02,2007-03-29,2007-04-02,2007-04-10,2007-07-26,2007-08-06,2007-11-14,2008-01-28,2008-05-02,2009-03-18,2009-03-30,2010-07-12,2010-08-28,2010-12-29,2012-02-07
176.3,158.3,152.5,155.5,154,153.2,151.7,154.4,150,159.9,159.9,158.3,159.9,148.6,142.4,143.8,147.1,153.3,153.3,151.2,156.2
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Trying to ease my way back into a full workout schedule after a long lay off post back injury. I am sick and tired of my reoccurring injuries, so I trying to push myself but not injure myself, which seems to be a fine line for me.
I am doing a two day split workout. I am keeping the weight a lot lower than what I was using back in June when I hurt my back (again!). Concentrating on my core to help fix my weak back.
Mondays and Thursdays
Back
Seated Cable Rows 3 x 12, 10, 8
Wide Grip Lat Pulldown 3 x 12, 10, 8
Assisted Pull Ups 3 X to 12,10,8
Hyperextension 3 X to 12,10,8
Biceps
Close Grip Babrbell Curls 3 x 12, 10, 8
Hammer Curl 3 x 12, 10, 8
Legs
Squats 3 x 12,10,8
Leg Extensions 3 x 12,10,8
Leg Curls 3 x 12,10,8
Hip Abductors 3 x 12,10,8
Hip Adductors 3 x 12,10,8
Calf Raises 3 x 12,10,8
Cardio
Eliptical
Tuesdays and Fridays
Chest
Incline Press 3 x 12, 10, 8
Dumbbell Press 3 x 12, 10, 8
Triceps
Pushdowns 3 x 12,10,8
Skullcrushers 3 X 12,10,8
Shoulders
Lateral Raises 3 x 12, 10, 8
External Rotation 3 x 12, 10, 8
Abs
Ball Crunches 3 x 12, 10, 8
Reverse Crunches 3 x 12, 10, 8
Weighted Twists 3 x 12, 10, 8
Cardio
Stair Stepper
Wednesdays and Saturdays do extra Cardio, Yoga and Pilates.
I am doing a two day split workout. I am keeping the weight a lot lower than what I was using back in June when I hurt my back (again!). Concentrating on my core to help fix my weak back.
Mondays and Thursdays
Back
Seated Cable Rows 3 x 12, 10, 8
Wide Grip Lat Pulldown 3 x 12, 10, 8
Assisted Pull Ups 3 X to 12,10,8
Hyperextension 3 X to 12,10,8
Biceps
Close Grip Babrbell Curls 3 x 12, 10, 8
Hammer Curl 3 x 12, 10, 8
Legs
Squats 3 x 12,10,8
Leg Extensions 3 x 12,10,8
Leg Curls 3 x 12,10,8
Hip Abductors 3 x 12,10,8
Hip Adductors 3 x 12,10,8
Calf Raises 3 x 12,10,8
Cardio
Eliptical
Tuesdays and Fridays
Chest
Incline Press 3 x 12, 10, 8
Dumbbell Press 3 x 12, 10, 8
Triceps
Pushdowns 3 x 12,10,8
Skullcrushers 3 X 12,10,8
Shoulders
Lateral Raises 3 x 12, 10, 8
External Rotation 3 x 12, 10, 8
Abs
Ball Crunches 3 x 12, 10, 8
Reverse Crunches 3 x 12, 10, 8
Weighted Twists 3 x 12, 10, 8
Cardio
Stair Stepper
Wednesdays and Saturdays do extra Cardio, Yoga and Pilates.
My Nutrition Program View My Full Nutrition Program
jdonyx has not added any program information.
My Supplement Program View My Full Supplement Program
jdonyx has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I look at the surgery scars on my body and realize I am not as young as I used to be.
Visitor Comments
Leave a Comment
teck78
Wile E Coyote was my first tat, since then he has been covered up. i got mine from a friend and we were drinking and watching cartoons lol
Jul 12, 2010 1:52pm
lil_kris
U and ur bud, keeping tabs on one another? Kickin ass and taken names?? lol... hope so!
May 26, 2010 10:12am
TightandToned
Hey! Yeah I'm rockin' it, though I took about 5 months off. Back in my groove and feeling great!! Thanks for asking. Hope all is well with you. :)
Jan 29, 2009 11:40pm
ChickenTuna
Happy belated B-day, I bet your 40 will be the best year ever! I will hit 41 on Tuesday,.. I can't believe how fast this past year went.
and Happy Holidays too!
Dec 14, 2008 5:29pm
jennyj242
Thanks alot, i'm real excited about it! Hope you have a Happy Thanksgiving!!
Nov 26, 2008 7:20pm
hollandc
Hey there, hope your surgery goes well, sorry to hear about that :( You'll bounce back since you want your goal bad enough.
Nov 26, 2008 2:29pm
ChickenTuna
hi j :) how are you doing?
I am loving this break in the heat for fall and even had to get out a sweatshirt for my morning walk.
Sep 23, 2008 12:43pm
