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Overall Goal
///
Transform My Body
weight 210 lbs at 8% bodyfat
goal physique
Athlete
Progress & Goals
BEFORE
Oct 27, 2007
CURRENT
Jan 26, 2013
170.7 Lbs.
LEAN BODY MASS
31.3 Lbs.
BODY FAT
CURRENT WEIGHT
202
Lbs.
Apr 23, 2013
CURRENT BODY FAT
15.5
%
Apr 23, 2013
PROGRESS HISTORY
Lbs.
2008-02-10,2008-04-09,2008-08-13,2009-03-05,2009-03-06,2009-04-25,2009-05-13,2009-05-19,2010-08-10,2011-01-08,2011-01-29,2012-10-05,2013-01-07,2013-01-26,2013-02-02,2013-04-13,2013-04-22,2013-04-23
180,187,195,160,157,172,175,180,174,185,190,202,198,201,203,204.5,202,202
Jun 18, 2013
195 Lbs.
%
2012-10-05,2013-01-12,2013-01-26,2013-04-13,2013-04-22,2013-04-23
18,20,20,15.5,15.5,15.5
Jun 18, 2013
12 %
Lbs.
2008-02-10,2008-04-09,2008-08-13,2009-03-05,2009-03-06,2009-04-25,2009-05-13,2009-05-19,2010-08-10,2011-01-08,2011-01-29,2012-10-05,2013-01-07,2013-01-26,2013-02-02,2013-04-13,2013-04-22,2013-04-23
147.6,153.3,159.9,131.2,128.7,141,143.5,147.6,142.7,151.7,155.8,165.6,158.4,160.8,162.4,172.8,170.7,170.7
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
day one
flat bench- 4-5 sets first two sets high reps the rest low and heavy
decline bench- 3 sets real heavy
shoulder press- 3 sets real heavy
bent over row- 3 sets real heavy
seated close grip row- 3 sets real heavy
close grip bench press- 4-5 sets first two sets high reps the rest low and heavy
standing barbell curl- 3 sets real heavy
reverse barbell curl- 3 sets
tricep pushdown- 3 sets
skull crushers- 3 sets
day two
squats- 1 set high reps 3 sets low reps heavy weight
calf raises toes pointed in- 3 sets
calf raises toes pointed out- 3 sets
standing leg curl- 3 sets each leg
leg extension- 3-4 sets heavy as possible as many reps as possible
repeat day one but i take out certain isolation lifts and focus on a certain upper body part. all day one work outs have bench press shoulder press and bicep curls throw in some lat pulldowns or dumbell exercises for shoulders on alternatve days and always have 2-3 days rest before doin each work out again
flat bench- 4-5 sets first two sets high reps the rest low and heavy
decline bench- 3 sets real heavy
shoulder press- 3 sets real heavy
bent over row- 3 sets real heavy
seated close grip row- 3 sets real heavy
close grip bench press- 4-5 sets first two sets high reps the rest low and heavy
standing barbell curl- 3 sets real heavy
reverse barbell curl- 3 sets
tricep pushdown- 3 sets
skull crushers- 3 sets
day two
squats- 1 set high reps 3 sets low reps heavy weight
calf raises toes pointed in- 3 sets
calf raises toes pointed out- 3 sets
standing leg curl- 3 sets each leg
leg extension- 3-4 sets heavy as possible as many reps as possible
repeat day one but i take out certain isolation lifts and focus on a certain upper body part. all day one work outs have bench press shoulder press and bicep curls throw in some lat pulldowns or dumbell exercises for shoulders on alternatve days and always have 2-3 days rest before doin each work out again
My Nutrition Program View My Full Nutrition Program
kicin58 has not added any program information.
My Supplement Program View My Full Supplement Program
kicin58 has not added any program information.
My Motivation Program View My Full Motivation Program
kicin58 has not added any program information.
kicin58 updated his weight from 204.5 Lbs. to 202 Lbs., a 2.5 Lb. loss in 9 days.
Apr 22, 2013 | Likekicin58 updated his weight from 203 Lbs. to 204.5 Lbs., a 1.5 Lb. gain in 70 days.
Apr 13, 2013 | Like
Visitor Comments
RoadPigJohn
Force Factor Weekly BRX (PRE-WORKOUT) Friday Giveaway (5 winners each week)http://forum.bodybuilding.com/showthread.php?t=148689963&p=959523863
Oct 5, 2012 8:37pm
Defyfate
Thanks for the add man you have a great frame for bodybuilding and a pretty good head start keep it up good job
May 22, 2009 9:46am
TriednTrue
Haha ya brotha what worked best for me was drop sets. They burn like no other but help out soo much!!
May 20, 2009 2:26pm
guest
Damn good stride! Keep it up!
Apr 11, 2008 7:19pm
kicin58 updated his motivation level from 5/10 to 7/10.