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Overall Goal
///
Improve For A Sport
looking better...every day
Progress & Goals
BEFORE
Aug 1, 2007
CURRENT
172 Lbs.
LEAN BODY MASS
28 Lbs.
BODY FAT
CURRENT WEIGHT
200
Lbs.
Sep 9, 2012
CURRENT BODY FAT
14
%
Jun 10, 2010
PROGRESS HISTORY
Lbs.
2007-07-18,2007-08-20,2007-10-15,2007-12-22,2009-01-17,2010-06-10,2012-09-09
255,215,217,216,220,216,200
%
2007-07-18,2007-08-20,2007-10-15,2007-12-22,2009-01-17,2010-06-10
28.3,22,22,21,18,14
Lbs.
2007-07-18,2007-08-20,2007-10-15,2007-12-22,2009-01-17,2010-06-10,2012-09-09
182.8,167.7,169.3,170.6,180.4,185.8,172
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Day 1: CHEST AND TRICEPS
DB Bench Press - 8, 10, 12, 20
-superset with- DB Overhead Ext. 10, 12, 12, 20
Cable Flyes - 10, 12, 12, 20
-superset with - Bench Dips 6, 8, 10, 12
Decline Pushup - 4 sets to failure
-superset with- rope pulldown 8, 10, 10, 12
Day 2: BACK/BICEPS
One Arm DB Row - 8, 10, 12, 20
superset with Standing DB Curl 8, 12, 12, 20
Lat Pull - 10, 12, 12, 20
superset with Barbell 21s 4 sets
DB Pullover - 8, 8, 12, 20
superset with Concentration Curl 12, 12, 15, 20
Day 3: SHOULDERS/LEGS
DB Squat - 8, 10, 12, 20
superset with Arnold Press 8, 10, 12, 20
DB Lunge - 8, 10, 12, 20
superset with DB Raise 10, 12, 12, 20
Ham Curl - 10, 12, 12, 20
superset with DB Upright Row 12, 12, 15, 20
Day 4: OFF
Repeat
Light treadmill cardio after weights 0.5 - 1.5 mile jog.
Days off may include sprint workouts (60, 50, 40, 30, 20, 10 yards repeated 2 or 3 times).
DB Bench Press - 8, 10, 12, 20
-superset with- DB Overhead Ext. 10, 12, 12, 20
Cable Flyes - 10, 12, 12, 20
-superset with - Bench Dips 6, 8, 10, 12
Decline Pushup - 4 sets to failure
-superset with- rope pulldown 8, 10, 10, 12
Day 2: BACK/BICEPS
One Arm DB Row - 8, 10, 12, 20
superset with Standing DB Curl 8, 12, 12, 20
Lat Pull - 10, 12, 12, 20
superset with Barbell 21s 4 sets
DB Pullover - 8, 8, 12, 20
superset with Concentration Curl 12, 12, 15, 20
Day 3: SHOULDERS/LEGS
DB Squat - 8, 10, 12, 20
superset with Arnold Press 8, 10, 12, 20
DB Lunge - 8, 10, 12, 20
superset with DB Raise 10, 12, 12, 20
Ham Curl - 10, 12, 12, 20
superset with DB Upright Row 12, 12, 15, 20
Day 4: OFF
Repeat
Light treadmill cardio after weights 0.5 - 1.5 mile jog.
Days off may include sprint workouts (60, 50, 40, 30, 20, 10 yards repeated 2 or 3 times).
My Nutrition Philosophy View My Full Nutrition Philosophy
low_clazz has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
low_clazz has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
fear of getting fat...helps out alot.
Visitor Comments
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low_clazz updated his weight from 216 Lbs. to 200 Lbs., a 16 Lb. loss in 822 days.