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Overall Goal
///
other
Break time.
goal physique
IFBB Pro
Progress & Goals
BEFORE
CURRENT
127.1 Lbs.
LEAN BODY MASS
23.1 Lbs.
BODY FAT
CURRENT WEIGHT
150.1
Lbs.
Feb 13, 2013
CURRENT BODY FAT
15.3
%
Feb 13, 2013
PROGRESS HISTORY
Lbs.
2011-06-13,2011-06-20,2011-06-27,2011-07-04,2011-07-11,2011-07-18,2011-07-25,2011-08-01,2011-08-08,2011-08-15,2011-08-22,2011-08-29,2011-09-05,2011-09-12,2011-09-19,2011-09-26,2011-10-03,2011-10-10,2011-10-17,2011-10-24,2011-10-31,2011-11-07,2011-11-14,2011-11-21,2011-11-28,2011-12-05,2011-12-12,2011-12-19,2011-12-26,2012-01-02,2012-01-09,2012-01-16,2012-01-23,2012-01-30,2012-02-06,2012-02-13,2012-02-20,2012-02-27,2012-03-05,2012-03-12,2012-03-19,2012-03-26,2012-04-02,2012-04-09,2012-04-16,2012-04-23,2012-04-30,2012-05-07,2012-05-14,2012-05-21,2012-05-28,2012-06-04,2012-06-11,2013-02-13
133.6,135.6,135.2,136.6,136,137.8,136,136.4,139.2,140.6,142.4,142,143.6,143.4,144.8,145.4,147,148.4,146.4,146.6,148.8,148.8,151.2,149.4,152.4,153.6,150.4,151.2,150.6,150.8,151,151.2,151.8,152.6,151.4,154.6,155.6,155.6,155.8,154.2,155.2,154.8,155,154.8,155,156.2,155.2,154.2,153.2,151.4,152.2,150.6,150.2,150.2
Dec 25, 2012
258.4 Lbs.
%
2011-06-13,2011-06-20,2011-06-27,2011-07-04,2011-07-11,2011-07-18,2011-07-25,2011-08-01,2011-08-08,2011-08-15,2011-08-22,2011-08-29,2011-09-05,2011-09-12,2011-09-19,2011-09-26,2011-10-03,2011-10-10,2011-10-17,2011-10-24,2011-10-31,2011-11-07,2011-11-14,2011-11-21,2011-11-28,2011-12-05,2011-12-12,2011-12-19,2011-12-26,2012-01-02,2012-01-09,2012-01-16,2012-01-23,2012-01-30,2012-02-06,2012-02-13,2012-02-20,2012-02-27,2012-03-05,2012-03-12,2012-03-19,2012-03-26,2012-04-02,2012-04-09,2012-04-16,2012-04-23,2012-04-30,2012-05-07,2012-05-14,2012-05-21,2012-05-28,2012-06-04,2012-06-11,2013-02-13
8.7,9.7,9.1,8.5,9.2,9.7,9.5,9.7,11,11,10.4,11.6,11.2,10.8,11.8,12.4,12.6,12.4,13.5,13.1,13.6,13.3,14.5,15.2,15.4,14.1,15.4,15.1,15.6,14.5,15.2,14.7,14.9,14.4,16.6,15,15.6,15.3,16.4,16.9,16.1,16,15.9,16.4,14.8,15.6,15.5,15.4,15.5,15,15.6,15.3,15.4,15.4
Dec 25, 2012
4 %
Lbs.
2011-06-13,2011-06-20,2011-06-27,2011-07-04,2011-07-11,2011-07-18,2011-07-25,2011-08-01,2011-08-08,2011-08-15,2011-08-22,2011-08-29,2011-09-05,2011-09-12,2011-09-19,2011-09-26,2011-10-03,2011-10-10,2011-10-17,2011-10-24,2011-10-31,2011-11-07,2011-11-14,2011-11-21,2011-11-28,2011-12-05,2011-12-12,2011-12-19,2011-12-26,2012-01-02,2012-01-09,2012-01-16,2012-01-23,2012-01-30,2012-02-06,2012-02-13,2012-02-20,2012-02-27,2012-03-05,2012-03-12,2012-03-19,2012-03-26,2012-04-02,2012-04-09,2012-04-16,2012-04-23,2012-04-30,2012-05-07,2012-05-14,2012-05-21,2012-05-28,2012-06-04,2012-06-11,2013-02-13
122,122.4,122.9,125,123.5,124.4,123.1,123.2,123.9,125.1,127.6,125.5,127.5,127.9,127.7,127.4,128.5,130,126.6,127.4,128.6,129,129.3,126.7,128.9,131.9,127.2,128.4,127.1,128.9,128,129,129.2,130.6,126.3,131.4,131.3,131.8,130.2,128.1,130.2,130,130.4,129.4,132.1,131.8,131.1,130.5,129.5,128.7,128.5,127.6,127.1,127.1
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
MONDAY - CHEST, SHOULDERS, AND TRICEPS
Bench Press (warmup 50% weight) 2x10
Bench Press 3x8-10
Dips / Dumbell Bench Press 3x8-10
Dumbell Flyes / Pec Dec 3x8-10
Shoulder Press (warmup 50% weight) 2x10
Shoulder Press 3x8-10
Upright Row / Side Laterals 3x8-10
Skullcrushers / Close-grip Bench Press 3x8-10
Triceps Pushdown / Bench Dips 3x8-10
WEDNESDAY - QUADS, HAMSTRINGS, CALVES, AND ABS
Squat (warmup 50% weight) 2x10
Squat 3x8-10
Leg Press / Dumbell Lunge 3x8-10
Leg Extension / Hack Squat 3x8-10
Romanian Deadlift / SLDL (warmup 50% weight) 2x10
Romanian Deadlift / SLDL 3x8-10
Leg Curl / Cable Bent-over Leg Curl 3x8-10
Calf Raise 3x10-15
Incline Crunches / Incline Reverse 3x15-30
FRIDAY - BACK, BICEPS, AND TRAPS
Pull-up / Lat Pull-down (warmup 50% weight) 2x10
Pull-up / Lat Pull-down AMAP or 3x8-10
Bent-over Row / Underhand BoR 3x8-10
Cable Row / Dumbell Row 3x8-10
Barbell Shrugs / Dumbell Shrugs 3x10-15
Barbell Rear Delt Raise / Rear Lateral 3x8-10
Barbell Curl / E-Z Curl 3x8-10
Dumbell Curl / Incline Dumbell Curl 3x8-10
Hammer Curl / Reverse EZ-bar Curl 2x8-10
Bench Press (warmup 50% weight) 2x10
Bench Press 3x8-10
Dips / Dumbell Bench Press 3x8-10
Dumbell Flyes / Pec Dec 3x8-10
Shoulder Press (warmup 50% weight) 2x10
Shoulder Press 3x8-10
Upright Row / Side Laterals 3x8-10
Skullcrushers / Close-grip Bench Press 3x8-10
Triceps Pushdown / Bench Dips 3x8-10
WEDNESDAY - QUADS, HAMSTRINGS, CALVES, AND ABS
Squat (warmup 50% weight) 2x10
Squat 3x8-10
Leg Press / Dumbell Lunge 3x8-10
Leg Extension / Hack Squat 3x8-10
Romanian Deadlift / SLDL (warmup 50% weight) 2x10
Romanian Deadlift / SLDL 3x8-10
Leg Curl / Cable Bent-over Leg Curl 3x8-10
Calf Raise 3x10-15
Incline Crunches / Incline Reverse 3x15-30
FRIDAY - BACK, BICEPS, AND TRAPS
Pull-up / Lat Pull-down (warmup 50% weight) 2x10
Pull-up / Lat Pull-down AMAP or 3x8-10
Bent-over Row / Underhand BoR 3x8-10
Cable Row / Dumbell Row 3x8-10
Barbell Shrugs / Dumbell Shrugs 3x10-15
Barbell Rear Delt Raise / Rear Lateral 3x8-10
Barbell Curl / E-Z Curl 3x8-10
Dumbell Curl / Incline Dumbell Curl 3x8-10
Hammer Curl / Reverse EZ-bar Curl 2x8-10
My Nutrition Program View My Full Nutrition Program
jonboyw has not added any program information.
My Supplement Program View My Full Supplement Program
jonboyw has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I look back at my old pictures.
jonboyw joined the Alabama Proud BodyGroup.
Reason I joined this BodyGroup: Roll Tide!!! Members: 16
Visitor Comments
rockdawg21
Yes, I'm rockdawg21 from Anthony Ellis' site. I don't really go there anymore as it's pretty much been abandoned. Not on here much either, hit up my FB at honeybadger210.
Jul 6, 2012 2:06am
CChammy
yes...is there something wrong with that lol :) Thanks for the add by the way
Jun 12, 2012 1:07pm
tinybit
Thanks so much for the request and nice words! Hope you are well and doing well with your workouts and goals! :)
Jun 6, 2012 3:30pm
pyek
Thank you for the request. I'm not too much into the sports, but I do love the campus! Yea, I do miss fried foods sometimes, but I don't miss being fat...soooo, I get over it. LOL
Apr 23, 2012 1:39pm
BlakeRogers
Keep it up! You're making progress and that's great! Focus on how it feels to be the best you can be today, and every workout!
Feb 5, 2012 2:53pm
tboardman
Yep, tide fan! Sorry for my super late reply...been MIA for a while. Anywho...YES, we need a kicker! That game sucked! :/
Nov 23, 2011 6:22pm
jonboyw is now friends with gosia13.