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Progress & Goals
179.4 Lbs.
LEAN BODY MASS
15.6 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Workout Program
Beginners Program
Day One - Legs/Calves/Abs
Day Two - Chest/Triceps/Obliques
Day Three - Back/Biceps/Calves/Abs
Day Four - Shoulders/Obliques
Day Five - Arms/Calves/Abs
Day Six - Cardio
Day Seven - Off
Repeat
This used to be what my workout program looked like during school. Now that I'm out of school I am able to get to the gym more therefore I am usually lifting weights 6 days a week, doing cardio on three and taking one rest day. I've been managing to do this by going twice day for example monday I might do legs in the morning and shoulders at night. I've been seeing great results doing this but it takes up time so bottom line if you don't have the time then stick to something simple like what i listed above.
Intermediate Program (Example)
Monday – Chest/Biceps
- Flat Bench Press
- Incline DB Press
- Fly Machine
- Incline DB Fly’s
- Bar Curls
- Incline DB Curls
- Hammer Curls
- Preacher Curls
Tuesday – Shoulders/Legs
- DB Shoulder Press
- Side Raises
- BB Standing Press
- Bar Shrugs
- Squats
- Leg Curl
- Lunges
- Two Calf Workouts
Wednesday – Back/Triceps
- Pull Ups
- Underhand Bar Rows
- Deadlifts
- Lat Pulldowns (Bar)
- Dips (Machine)
- Standing Cable Tri-Extensions
- Cable Pulldowns
- Lying One Arm DB Extensions
Thursday – Chest/Biceps
- Flat Bench Press
- Decline DB Press
- Fly Machine
- Decline DB Fly’s
- Machine Curls
- Incline Hammer Curls
- DB Curls
- Preacher Curls
Friday – Shoulders/Legs
- Arnold Press
- Front Raises
- SM Press
- Side Raise Machine
- Front Squats
- Lying Leg Extensions
- Leg Press
- Two Calf Workouts
Saturday – Back/Triceps
- Pull Ups
- One Arm Rows
- Stiff Legged Deadlifts
- Cable Rows
- Dips (Bench)
- Lying BB Extensions
- Tri Machine
- Close Grip Bench
Sunday - Cardio
Advanced Program
Day One - Split Day Chest/Back/Abs wait 8-10 hours Legs/Calves
Day Two - Shoulders/Biceps/Triceps/Forearms/Obliques/Calves
Day Three - Split Day Chest/Back/Abs wait 8-10 hours Legs/Calves
Day Four - Shoulders/Biceps/Triceps/Forearms/Obliques/Calves
Day Five - Split Day Chest/Back/Abs wait 8-10 hours Legs/Calves
Day Six - Shoulders/Biceps/Triceps/Forearms/Obliques/Calves
Day Seven - Rest
Repeat
This is the program I am currently doing. I got this program from Arnolds encyclopedia. In order for this you have to be dedicated. Some people say this is too much i say there not going hard enough. In order to be a champion you have to train like one. Train Heavy.
My Nutrition Program View My Full Nutrition Program
Getting the right amount of protein
Your muscles aren't going to grow if your not getting enough protein. Get notebook and keep track of how much protein your taking in a day. You should be intaking 1g per pound of body weight. For example if you weigh 180 pounds you need at least 180 grams of protein a day. I like to go a bit over I find it helps. One of my favourite sources for protein for a snack is canned tuna. One can of tuna = 28g of protein and it's cheap! For meals my favourite source of protein is chicken or fish. For breakfast eggs. For my pre workout i take SHOTGUN which contains 18g of protein i believe which is awesome because most pre workouts contain no protein at all. Post workout whey protein 35g of protein. These are just a couple of examples of how easy it is to keep up with the right amount of protein your body needs. Do this and I promise you will see results.
My Supplement Program View My Full Supplement Program
My Top 3 Supplements
Number One - Protein: it's a must, bring a protein shake to the gym and take it right after to see the best results.
Number Two - Multivitamins: This is a must have take every morning. I would recommend Animal Pak.
Number Three - Pre Workout: If you want to get the best out of your workouts you have to have energy and a pre workout puts you over the top. I recommend either shotgun as it also contains protein 18g a serving or 1mr.
From time to time i also like taking creatine, I find it's cheap and can be effective.
I like taking BCAA by Optimum Nutrition to help recover from intense workouts
My Motivation Program View My Full Motivation Program
Top 3
Arnold's first film Pumping Iron. Everytime I watch this film it gets me pumped up to go to the gym.
Jay Cutler's T.V. Jay Cutler keeps you posted on what he's doing to be number one. I like to watch his workout videos if I'm looking for a workout to do that day.
Steve Cook - He lives the life I want to live when I'm older it's that simple.
Cant Forget: Zyzz, Phil Heath, Flex Wheeler, and Ronnie Coleman
joshstone23 Recapping 2012: https://www.youtube.com/watch?v=jFrWnd8fEeo
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joshstone23 Hey everyone! Follow my IG: jwsfit Ill follow back!
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joshstone23 Anyone who's into House music I just released my new track "Summer". -- https://soundcloud.com/josh-stone-9/summer-new-track-1
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