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real name
Jim
age
48
gender
Male
location
Cincinnati, OH, US
gym
Beechmont Racquet Club
occupation
Mechanic
Overall Goal
///
Compete
Get BIGGER!
Progress & Goals
BEFORE
Feb 15, 2006
CURRENT
Jan 4, 2009
211.6 Lbs.
LEAN BODY MASS
34.4 Lbs.
BODY FAT
CURRENT WEIGHT
246
Lbs.
Dec 14, 2009
CURRENT BODY FAT
14
%
Aug 24, 2009
PROGRESS HISTORY
Lbs.
2006-10-24,2006-11-30,2007-01-08,2007-02-02,2007-02-11,2007-06-02,2007-08-29,2007-11-06,2007-11-20,2007-12-04,2008-06-28,2008-11-12,2008-12-26,2009-01-10,2009-01-24,2009-02-01,2009-02-14,2009-03-09,2009-03-23,2009-08-24,2009-11-26,2009-12-14
175,200,193,190,189,206,210,215,217,219.5,240,232,215,208.5,203.5,198,195.5,185,175,232,237,246
%
2007-02-02,2007-02-11,2007-06-02,2007-07-01,2009-03-23,2009-08-24
6.7,6,14,10.5,8.5,14
Lbs.
2006-10-24,2006-11-30,2007-01-08,2007-02-02,2007-02-11,2007-06-02,2007-08-29,2007-11-06,2007-11-20,2007-12-04,2008-06-28,2008-11-12,2008-12-26,2009-01-10,2009-01-24,2009-02-01,2009-02-14,2009-03-09,2009-03-23,2009-08-24,2009-11-26,2009-12-14
163.3,186.6,180.1,177.3,177.7,184.4,187.9,192.4,194.2,196.5,214.8,207.6,192.4,186.6,182.1,177.2,175,165.6,160.1,199.5,203.8,211.6
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Workout #1: Mondays and Thursdays (Chest and Back)
Bench press or DB press=4 sets of 10,8,6,4
Incline press (bar or DB)=3 sets 10,8,6
Pullovers or Flys=3 sets of 10
Chin-ups or Wide grip pull downs=(Do as many as you
until you reach 50 reps)
Bent over rows or T-bar rows=3 sets of 10,8,6
Deadlifts=3 sets of 10,8,6
Abs/Crunches=5 sets of 25
Workout #2 : Tuesdays and Fridays (Shoulders and Arms)
Shoulder press (bar or DB)=4 sets of 10,10,8,8
DB Lateral Raises=3 sets of 10
Rear Lateral Raises (DB or cables)=3 sets 10,8,8
Arnold Presses=3 sets of 8 (strict form not heavy)
Standing Curls (bar or DB)=4 sets of 10,8,6,4 to fail
Seated DB Curls=3 sets 8
Close Grip Press=4 sets of 10,8,6,4 reps to failure
Tricep Extension or Push Downs=3 sets of 8
Abs/Leg Raises=5 sets of 25
Workout #3 : Wednesdays and Saturdays (Legs and Lower Back)
Squats=4 sets of 10,8,6,4
Leg Press=4 sets of 10,8,6,4
Leg Extensions=3 sets of 8
Leg Curls=3 sets of 10
Straight Leg Deadlifts=3 sets of 10,8,6
Good Mornings=3 sets of 10,8,6
Standing Calf Raises or Seated=5 set of 15
Abs/Twists=5 sets of 25
Bench press or DB press=4 sets of 10,8,6,4
Incline press (bar or DB)=3 sets 10,8,6
Pullovers or Flys=3 sets of 10
Chin-ups or Wide grip pull downs=(Do as many as you
until you reach 50 reps)
Bent over rows or T-bar rows=3 sets of 10,8,6
Deadlifts=3 sets of 10,8,6
Abs/Crunches=5 sets of 25
Workout #2 : Tuesdays and Fridays (Shoulders and Arms)
Shoulder press (bar or DB)=4 sets of 10,10,8,8
DB Lateral Raises=3 sets of 10
Rear Lateral Raises (DB or cables)=3 sets 10,8,8
Arnold Presses=3 sets of 8 (strict form not heavy)
Standing Curls (bar or DB)=4 sets of 10,8,6,4 to fail
Seated DB Curls=3 sets 8
Close Grip Press=4 sets of 10,8,6,4 reps to failure
Tricep Extension or Push Downs=3 sets of 8
Abs/Leg Raises=5 sets of 25
Workout #3 : Wednesdays and Saturdays (Legs and Lower Back)
Squats=4 sets of 10,8,6,4
Leg Press=4 sets of 10,8,6,4
Leg Extensions=3 sets of 8
Leg Curls=3 sets of 10
Straight Leg Deadlifts=3 sets of 10,8,6
Good Mornings=3 sets of 10,8,6
Standing Calf Raises or Seated=5 set of 15
Abs/Twists=5 sets of 25
My Nutrition Program View My Full Nutrition Program
jjhoffard has not added any program information.
My Supplement Program View My Full Supplement Program
jjhoffard has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I want to do the Master nationals by age 50!
Visitor Comments
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jjhoffard is now friends with Delphene.