Discounts & Deals - Sign Up!
Overall Goal
///
Gain Muscle
Progress & Goals
BEFORE
CURRENT
177.4 Lbs.
LEAN BODY MASS
17.6 Lbs.
BODY FAT
CURRENT WEIGHT
195
Lbs.
Apr 20, 2011
CURRENT BODY FAT
9
%
Sep 16, 2010
PROGRESS HISTORY
Lbs.
2010-07-26,2010-08-22,2010-09-16,2010-10-01,2011-04-18,2011-04-20
200,193,197,215,191,195
%
2010-07-26,2010-08-22,2010-09-16
9,7,9
Lbs.
2010-07-26,2010-08-22,2010-09-16,2010-10-01,2011-04-18,2011-04-20
182,179.5,179.3,195.6,173.8,177.4
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
SUMMER:
Mon-Fri:
Swim one hour in morning, lift one hour at night alternating lift A and B
Lift A: Incline dumbell bench press 4 sets, 15,12,10,8 supersetted with lat pull down.
Dumbell shoulder press 4 sets 15,12,10,8 supersetted with lateral raises
Chest fly machine 3 sets 12,10,8 supersetted with cable pushdowns
Arnold press 2 sets 15,12
Abs
2 mile run
Lift B: Squat 4 sets 12,10,8,max supersetted with dumbell curls
Legpress 4 sets 12,10,8,6 supersetted with barebell curls
Bent over row 3 sets 12,10,max supersetted with leg extentions
Abs
SWIM SEASON:
Swim tues, thurs 1 hour in morning, lift mon wed fri 1 hour in morning with swim team. swim mon-fri 2 hours un afternoon, swim saturday morning 2 hours. lift saturday or sunday afternoon
NEW ROUTINE TO COME
Mon-Fri:
Swim one hour in morning, lift one hour at night alternating lift A and B
Lift A: Incline dumbell bench press 4 sets, 15,12,10,8 supersetted with lat pull down.
Dumbell shoulder press 4 sets 15,12,10,8 supersetted with lateral raises
Chest fly machine 3 sets 12,10,8 supersetted with cable pushdowns
Arnold press 2 sets 15,12
Abs
2 mile run
Lift B: Squat 4 sets 12,10,8,max supersetted with dumbell curls
Legpress 4 sets 12,10,8,6 supersetted with barebell curls
Bent over row 3 sets 12,10,max supersetted with leg extentions
Abs
SWIM SEASON:
Swim tues, thurs 1 hour in morning, lift mon wed fri 1 hour in morning with swim team. swim mon-fri 2 hours un afternoon, swim saturday morning 2 hours. lift saturday or sunday afternoon
NEW ROUTINE TO COME
My Nutrition Program View My Full Nutrition Program
kevfamflan has not added any program information.
My Supplement Program View My Full Supplement Program
kevfamflan has not added any program information.
My Motivation Program View My Full Motivation Program
kevfamflan has not added any program information.
Visitor Comments
kevfamflan has no comments on his page.
kevfamflan is now friends with rich8792.