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Overall Goal
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Transform My Body
I want to be shreded, and have a high level of endurance. I have taken a couple months off from lifting, and cardio. But I have just ordered, some motivation from Bodybuiliding.com, and now it's time to hit the gym. .
goal physique
Fitness Model
Progress & Goals
BEFORE
Sep 15, 2008
CURRENT
Mar 1, 2009
140.2 Lbs.
LEAN BODY MASS
24.8 Lbs.
BODY FAT
CURRENT WEIGHT
165
Lbs.
Nov 29, 2012
CURRENT BODY FAT
15
%
Nov 28, 2012
PROGRESS HISTORY
Lbs.
2008-09-15,2008-11-15,2009-01-23,2009-01-24,2009-03-01,2009-04-17,2010-07-28,2010-08-04,2010-10-04,2011-07-11,2011-08-04,2011-09-01,2011-10-31,2011-11-07,2011-11-08,2012-01-02,2012-01-06,2012-01-20,2012-11-28,2012-11-29
138,140,150,155,165,160,150,157,150,158,158,160,160,160,160,165,165,165,165,165
Jan 29, 2014
165 Lbs.
%
2010-10-04,2011-08-04,2011-08-06,2012-01-02,2012-11-28
7.5,9.5,9.5,9.5,15
Jan 29, 2014
8 %
Lbs.
2008-09-15,2008-11-15,2009-01-23,2009-01-24,2009-03-01,2009-04-17,2010-07-28,2010-08-04,2010-10-04,2011-07-11,2011-08-04,2011-09-01,2011-10-31,2011-11-07,2011-11-08,2012-01-02,2012-01-06,2012-01-20,2012-11-28,2012-11-29
127.7,129.5,138.8,143.4,152.6,148,138.8,145.2,138.8,146.1,143,144.8,144.8,144.8,144.8,149.3,149.3,149.3,140.2,140.2
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
THIS IS WHAT IM CURRENTLY DOING. I JUST STARTED GOING TO THE GYM AGAIN. I TOOK A 3 WEEK BREAK AND COMING BACK STRONG.
DAY 1
BENCH 4 SETS OF 10
INCLINE BENCH 3 SETS OF 10
DUMBELL FLIES 3 SETS OF 10
SEATED ROW 3 SETS OF 12
T BAR ROW 3 SETS 10
WRIST CURLS 2 SETS OF 20
DAY 2
30 MIN EXTREME AB CLASS
2-5 MILE RUN 7 TO 8 MIN PACE
WIDE GRIP PULL UPS 3 SETS TO 10
BEHIND HEAD PULLDOWNS 3 SETS OF 10
BENT LATERAL RAISE 3 SETS OF 10
DAY 3
BARBELL CURLS 3 SETS OF 10
INCLINE BARBELL CURLS 3 SETS OF 10
PREACHER CURLS 3 SETS OF 10
TRICEPS PUSHDOWN 3 SETS OF 10
OVER HEAD TRI EXTENSION 3 SETS OF 10
DECLINE CLOSE GRIP SKULL CRUSHERS 3 SETS OF 10
DAY 4
30 MIN EXTREME AB CLASS
LEG PRESS 3 SETS OF 10
LEG EXTENSIONS 3 SETS OF 10
LEG CURL 3 SETS OF 10
SHRUGS 3 SETS OF 12
2-5 MILE RUN AT 7 TO 8 MIN PACE
DAY 5
OFF DAY
DAY 6
30 MIN EXTREME AB CLASS
3-6 MILE RUN 7 TO 8 MIN PACE
DAY 7
OFF DAY
DAY 1
BENCH 4 SETS OF 10
INCLINE BENCH 3 SETS OF 10
DUMBELL FLIES 3 SETS OF 10
SEATED ROW 3 SETS OF 12
T BAR ROW 3 SETS 10
WRIST CURLS 2 SETS OF 20
DAY 2
30 MIN EXTREME AB CLASS
2-5 MILE RUN 7 TO 8 MIN PACE
WIDE GRIP PULL UPS 3 SETS TO 10
BEHIND HEAD PULLDOWNS 3 SETS OF 10
BENT LATERAL RAISE 3 SETS OF 10
DAY 3
BARBELL CURLS 3 SETS OF 10
INCLINE BARBELL CURLS 3 SETS OF 10
PREACHER CURLS 3 SETS OF 10
TRICEPS PUSHDOWN 3 SETS OF 10
OVER HEAD TRI EXTENSION 3 SETS OF 10
DECLINE CLOSE GRIP SKULL CRUSHERS 3 SETS OF 10
DAY 4
30 MIN EXTREME AB CLASS
LEG PRESS 3 SETS OF 10
LEG EXTENSIONS 3 SETS OF 10
LEG CURL 3 SETS OF 10
SHRUGS 3 SETS OF 12
2-5 MILE RUN AT 7 TO 8 MIN PACE
DAY 5
OFF DAY
DAY 6
30 MIN EXTREME AB CLASS
3-6 MILE RUN 7 TO 8 MIN PACE
DAY 7
OFF DAY
My Nutrition Program View My Full Nutrition Program
lilonefour has not added any program information.
My Supplement Program View My Full Supplement Program
Love the pump from my Muscle Pharm Assualt!
Muscle Pharm Assualt for pre-workout
Muscle milk
BSN Cellmass recovery
BCAA's
Dymatize L-Carnitine
Animal stak-pak
My Motivation Program View My Full Motivation Program
lilonefour has not added any program information.
lilonefour TIME TO MAKE THE HEAVY THINGS GO UP AND DOWN!
Jan 9, 2013 | Like
dmarie63 and QueenofNorway like this.
lilonefour So we are losing two of our meals, which means I will only be getting lunch and dinner, I hope this will help me start to lose some fat...
Dec 29, 2012 | LikeVisitor Comments
UniqueV
Hi Ryan, Nice to meet you, mine was great! How about yours? Thank you for the compliments and for requesting :) vanessa
Dec 26, 2012 12:30pm
ghost1043
Thanks a lot for the request! You are in great shape, and will get even better with work! :) I did my fair share of dappling in sports and such before finding my callings in Parkour, Martial Arts, Plyo and Weights... I guess you could call me an explosive athlete? I barely do actual cardio.. can't stand it! :P Keep strong and lean!
Dec 21, 2012 9:49pm
kymmiebug
Hello! :) Thanks for the pic comment. Hope all is well. Please check out my female fitness blog when you get a chance!! Thanks :) http://femalemusclefit.blogspot.com/2012/12/kim-norland-fitness-profile.html :)
Dec 16, 2012 6:50pm
fitJeneration
Youre making incredible gains, especially in your profile pic! You are doing something right!
Dec 4, 2012 12:27pm
smxbabe120
Im doing really good! Just working on gaining muscle. Working at Super Supplements and Vancouver and personal training on the side. its awesome! How are you doing? afghan huh? tent? sounds intense.
Nov 29, 2012 11:42am
lilonefour is now friends with alexsrider0713.