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Progress & Goals
145.5 Lbs.
LEAN BODY MASS
45.9 Lbs.
BODY FAT
PROGRESS HISTORY
Philosophy
My Workout Philosophy View My Full Workout Philosophy
my next month routine
this is my workout routine :
monday: chest/abs
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps
Abs: Nonstop instinct training for 15 minutes
tuesday: back/ cardio
Front wide-grip chin-ups - 6 sets, to failure
pulldowns- 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps
Cardio :20-30 mins
wednesday: arms/abs
Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps
Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps
Abs: Nonstop instinct training for 10 minutes
thursday: shoulders/cardio:
Seated barbell presses - 6 sets, 6-10 reps
superset :Lateral raises (standing) /front raise - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps
barbell shrugs :fst-7 7 sets 10-15 reps
Cardio : 20-30 mins
sunday: legs/abs
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps
Abs: Nonstop instinct training for 10 minutes
Friday, Saturday :cardio 20-30 mins
My Nutrition Philosophy View My Full Nutrition Philosophy
My Supplement Philosophy View My Full Supplement Philosophy
for now i only take protein i take two scoops a day 1 in the morning and one after the workout. i use optimum gold standard whey protein
My Motivation Philosophy View My Full Motivation Philosophy
johnnymu first day of the bsn challenge after tommorow starting dtp"D
Apr 1, 2013 | Like
johnnymu updated his weight from 193.8 Lbs. to 191.4 Lbs., a 2.4 Lb. loss in 26 days.
Apr 1, 2013 | Like
johnnymu updated his workout program.
this is my workout routine : monday: chest/absBench press - 5 sets, 6-10 reps Flat bench flies - 5 sets, 6-10 repsIncline bench press - 6 sets, 6-10 repsCable crossovers - 6 sets, 10-12 repsDips - 5 sets, to failureDumbbell pullovers - 5 sets, 10-12 reps Abs: Nonstop instinct training for 15 minutes tuesday: back/ cardio Front wide-grip chin-ups - 6 sets, to failure pulldowns- 5 sets, 6-10 repsSeated pulley rows - 6 sets, 6-10 repsOne-arm dumbbell rows - 5 sets, 6-10 repsStraight-leg deadlifts -...
Go to workout program
johnnymu updated his weight from 199.5 Lbs. to 193.8 Lbs., a 5.7 Lb. loss in 1 day.
Mar 6, 2013 | Like
johnnymu updated his weight from 198.9 Lbs. to 199.5 Lbs., a 0.7 Lb. gain in 2 days.
Mar 5, 2013 | Like
johnnymu updated his body fat from 24% to 27%, a gain of 3% in 88 days.
Mar 5, 2013 | Likejohnnymu updated his motivation level from 10/10 to 10/10.
johnnymu is now friends with faulknr63.