Progress & Goals
206.4 Lbs.
LEAN BODY MASS
81.1 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Squats - 3 sets @ 4-6 reps
Leg Press - 2 sets @ 4-6 reps
Stiff Leg Deadlifts - 2 sets @ 4-6 reps
Calves
calf press- 3 sets @ 6-8 reps
seated calf raise - 2 sets @ 6-8 reps
Tuesday - Chest & Forearms
Incline Bench Press - 3 sets @ 4-6 reps
Flat Bench Press - 3 sets @ 4-6 reps
Decline Bench - 1 set @ 4-6 reps
Forearms
BB Wrist Curls - 2 sets @ 6-8 reps
DB Wrist Curls - 2 sets @ 6-8 reps
Wednesday - Back & Traps
Barbell Rows - 2 sets @ 4-6 reps
V-Bar Pulldowns - 2 sets @ 4-6 reps
Lat Pulldowns (med. grip) - 2 sets @ 4-6 reps
Seated Rows (straight bar)- 1 set @ 4-6 reps
Thursday - Shoulders & Triceps
Seated DB Press - 3 sets @ 4-6 reps
Machine Military Press - 2 sets @ 4-6 reps
DB Side Laterals - 2 sets @ 4-6 reps
Triceps
Skull Crushers - 2 sets @ 4-6 reps
Cable Pushdowns - 2 sets @ 4-6 reps
One Arm DB Extension - 1 set @ 4-6 reps
Friday - Biceps & Abs
Barbell Curls - 2 sets @ 4-6 reps
Hammer Curls - 2 sets @ 4-6 reps
EZ Bar Curls - 1 set @ 4-6 reps
Abs
Leg Raises - 2 sets @ 12-15 reps
Rope Crunches - 2 sets @ 8-10 reps
HIIT Cardio 3 x per week.
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program
jmorg714 updated his weight from 290 Lbs. to 287.5 Lbs., a 2.5 Lb. loss in 7 days.
Mar 18, 2013 | Likejmorg714 measured his arms at 17.2 in., a loss of 0.2 in. in 102 days and measured 8 other body parts.
Mar 18, 2013jmorg714 updated his weight from 280.5 Lbs. to 281 Lbs., a 0.5 Lb. gain in 16 days.
Jan 2, 2013 | Likejmorg714 updated his weight from 283.6 Lbs. to 280.5 Lbs., a 3.1 Lb. loss in 8 days.
Dec 14, 2012 | Likejmorg714 updated his weight from 267.6 Lbs. to 283.6 Lbs., a 16 Lb. gain in 111 days.
Dec 6, 2012 | Likejmorg714 measured his arms at 17.5 in., a gain of 1 in. in 202 days and measured 8 other body parts.
Dec 6, 2012


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jmorg714 updated his body fat from 30% to 28.2%, a loss of 1.8% in 75 days.