Discounts & Deals - Sign Up!
Progress & Goals
161.8 Lbs.
LEAN BODY MASS
17.2 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
I'm using a 3-day workout per week program. (Legs/Chest and Back/Rest/Shoulder and Arms)
My three-day per week workout program is primarily used for strength training. I played football and basketball in high school, and also played college basketball for a year, so those sports have heavily influenced my workouts. I try to implement different olympic-style lifts and powerlifts in my workouts. This not only implements variation, but also gives me a more well-rounded strength workout. Each repetition is done slowly and under control. I place a heavy emphasis on abdominal and cardio training for strength. I've found that with a strong core, I'm able to lift heavier and feel better. Also, cardio training after my workouts offers cellular respiration that helps me recover faster. After each workout, I stretch lightly for about 10 minutes.
Sample workout:
Day 1:
- Legs
- Squats - 4 sets of 12, 10, 10, 8
- Stiff Legged Deadlift (Romanian deadlifts) - 3 sets of 12
- Leg Extensions - 3 sets of 10 reps
- Leg Curl - 3 sets of 10 reps
- Calf Extensions - 3 sets of 15
- Box Step Ups – 2 sets of 10 (1 warm-up no weight)
- Abs
- Hanging Leg Raise - 3 sets of 15 reps
- Swiss Ball Crunch - 3 sets of 20 reps
- Plank - 3 sets for 1 minute
- Cardio – Bicycle – 20 minutes
Day 2:
- Chest and Back
- Dbell Bench Press – 4 Sets of 10, 8, 8, 10
- Bbell Bent over Rows – 4 Sets of 10, 8, 8, 10
- Dbell Incline Bench press – 3 Sets of 10, alternating
- DBell Bench Row – 3 Sets of 10
- Cable Crossovers – 2 Sets of 20
- Wide Grip Pulldown – 2 sets of 20
- Abs
- Ball Roll-ins - 3 sets of 30 reps
- V-ups - 3 sets of 20 reps
- Slow Bicycles - 3 sets for 60 reps
- Cardio – Elliptical – 20 minutes
Day 3:
- Shoulders
- Powercleans - 5 sets of 6
- Seated Military press – 4 sets of 10, 8, 8, 10
- Arnold press – 2 sets of 10
- Lateral raise + Side raise – 2 sets of 10+10
- Arms
- Bbell curl – 3 sets of 10
- Skullcrushers – 3 sets of 10
- EZ bar preacher curl – 3 sets of 10
- Tricep kickbacks – 3 sets of 10
- Abs
- Circuit – 2x
- Regular crunches – 30 reps
- Split-leg crunches – 10+10+10 reps (right, middle, left)
- Reverse Crunches – 30 reps
- Leg lifts and kicks – 30 reps
- Circuit – 2x
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
I try and keep it natural.
I just have one scoop of whey protein in my cereal in the morning with my breakfast and one scoop after working out.
I also used Scivation Xtend during my workouts, these seem to help a lot without any backlash or dehydration.
My Motivation Program View My Full Motivation Program
My Motivation Program
I want to be able to walk and be healthy when I'm old and grey. (and eventually white-haired)
jrockit24 updated his weight from 173 Lbs. to 177 Lbs., a 4 Lb. gain in 42 days.
Dec 21, 2012 | Like
jrockit24 updated his weight from 177 Lbs. to 179 Lbs., a 2 Lb. gain in 49 days.