Discounts & Deals - Sign Up!
Progress & Goals
151.8 Lbs.
LEAN BODY MASS
20.7 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Jan 2013, DTP by Kris Gethin for 4 to 5 Weeks.
My Nutrition Program View My Full Nutrition Program
New diet for next 5 weeks,want to gain about 5 pounds and not around my stomach!
6am; 2 eggs and 5 egg whites scrambled, 150g brown rice, 1 apple.
9am; post training, 1 scoop Anabolic Matrix with 2 scoops rice flour and 1 teaspoon Barley Grass powder.
11am;250g salmon 0r 200g steak or tuna, 100g brown rice, green veg.
1pm;300g sweet potato,cup broccolli,2 chicken fillets, fish oil caps
3pm;1 scoop Anabolic Matrix with 2 scoops rice flour, 1 teaspoon barley grass pdr.
5pm;200g salmon or tuna, broccolli carrots spinach, 2 spoons of nut butter.
7pm; 200g steak, broccolli, mix of chia seeds,goji berries, mixed nuts
bed; Caesin powder..................18 MARCH 2013
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
johndfox18 Tough day ! Trap bar 5x8 then Bi's and Tri's 3 different exercises for each of 5 sets each, plate loaded Ab curl machine5x20, 30mins cardio.
1 hour ago | Like
johndfox18 Second Monday session; 30 Mins on Bike "roaming hills program" then 15 mins on high incline treadmill then 5X20 Decline ab curls weighted.
May 20, 2013 | Like
johndfox18 Mon AM; Flat bench BB press 5x8 BB squat 5x8 Rack Deadlift 5x8 Cardio and ABS later.
May 20, 2013 | Likejohndfox18 Second Session;BB Press 5x8,Seated cable row5x8,Shrugs4x12,Seated DB Press4x12,Wide grip lat pulldown5x8, DB Pullover4x10, Hanging leg raise
May 19, 2013 | Likejohndfox18 Sun AM; BB curl,Close grip bench press,close grip pull ups, weighted dips, scott bench DB hammer curls, seated incline EZ bar ext all 4x8.
May 19, 2013 | Like
johndfox18 added a new photo to his progress photos.
johndfox18 updated his weight from 171.5 Lbs. to 172.5 Lbs., a 1 Lb. gain in 13 days.
May 18, 2013 | Likejohndfox18 AM; BB Press, Incline DB fly, Decline BB press, Cable fly, ABS, PM; 30 mins cardio, more ABS. !
May 18, 2013 | Like
johndfox18 BB squats 7x6, Lying leg curl 6x8, Standing calf raise 6x15, EZ bar french press 4x8, Weighted dips 4x8, Cable rope pressdown 4x12, cardio.
May 17, 2013 | Likejohndfox18 Thurs am; Trap bar deadlift6x8,Standing DBcurl 6x10,Scott bench EZbar curl6x8, cable curl 4x15, 30 mins cardio on bike, ABS.
May 16, 2013 | Likejohndfox18 Thurs pm ; 30 mins cardio 600 cals on high incline treadmill, Scot Bench DB Hammer curl 5x8, EZ bar reverse curls 5x10, Cable reverse curls.
May 16, 2013 | LikeVisitor Comments
johndfox18 added a new photo to his photo gallery.