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Progress & Goals
144.7 Lbs.
LEAN BODY MASS
17.9 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
4 Day Split starting with Chest and ending on Legs. I throw in core at the end of the main muscle workout and do cardio on off days
Workout Routine WEEK A and B
WEEK A WEEK B
Chest and Triceps Chest and Triceps
DB Bench-press 5x5 Barbell Bench Press 5x5
Skull Crushers 3x8 Cable Triceps Extension 3x8
Incline DB Bench-press 5x5 Guillotine Press 3x8 (LIGHTWEIGHT)
Triceps Dumbbell Extension 3x8 Chest Fly 3x8
Cable Crossovers 3x8 One Arm Triceps Ext. 3x8
Dips 3x8 Close Grip Bench 3x8
Pushups/Diamond Pushups 3x12/3x8 Pushups/Diamond Pushups 3x12/3x8
Biceps and Back Biceps and Back
Lawnmowers 5x5 Lat bar low row 5x5
Zottman Curl 3x10 Cross body Hammer Curl 3x16
Barbell Pullover 3x8 V-Bar Pull downs 3x8
Hammer Curls 3x10 Alt Incline DB Curl 3x16
Underhand Pull down 3x8 Lat Pull down 3x8
Straight Bar Curls 3x10 Concentration Curl 3x8
Dead Hang Pull/Chin-ups 1xMAX Dead Hang Pull/Chin-ups 1xMAX
Shoulders and Forearms Shoulders and Forearms
Military Press 3x8 Arnold Press 3x8
Wrist Twist 3x10 Wrist Twist 3x10
Low to High Face Pull 3x8 Front Plate Raise SS Around the World 3x8
Plate Pinch (Timed to failure) Plate Pinch (Timed to failure)
Bi Lateral Fly 3x10 Crossover Fly 3x8
Behind the Back Wrist Curls 3x10 Behind the Back Wrist Curls 3x10
Shrugs 3x10 Shrugs 3x10
Legs Legs
Dead lift 4x5 Dead lift 4x5
Calf Raises(Seated) 3x10 Calf Raises(Seated) 3x10
Front Squat 4x5 Lunge 3x8 (Per Leg)
Calf Extension 3x10 Calf Extension 3x10
Power Cleans 3x8 Power Cleans 3x8
Cardio: In the morning on an empty stomach. 1st day 4 miles, 2nd day 3 miles, 3rd 2 or 3 miles (all 8 min/mile pace)
Abs: I train abs with weight every other day (Weight sidebends, cable crunch, weight hyperextensions) when I do train abs without weight I use Roman Chair, Situp b
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
It sounds really cliche' ,but I was the nerdy kid that was picked on. I got tired of it and decided to change myself for the better.
lustenbroger13 updated his weight from 157 Lbs. to 154.8 Lbs., a 2.2 Lb. loss in 18 days.
Jan 18, 2013 | Likelustenbroger13 updated his weight from 154 Lbs. to 157 Lbs., a 3 Lb. gain in 1 day.
Dec 31, 2012 | Likelustenbroger13 updated his weight from 148.8 Lbs. to 154 Lbs., a 5.2 Lb. gain in 12 days.
Dec 30, 2012 | Likelustenbroger13 updated his weight from 145.6 Lbs. to 148.8 Lbs., a 3.2 Lb. gain in 5 days.
Dec 18, 2012 | Likelustenbroger13 updated his weight from 147.6 Lbs. to 145.6 Lbs., a 2 Lb. loss in 5 days.
Dec 13, 2012 | Likelustenbroger13 updated his weight from 145.8 Lbs. to 147.6 Lbs., a 1.8 Lb. gain in 4 days.
Dec 8, 2012lustenbroger13 updated his weight from 147 Lbs. to 145.8 Lbs., a 1.2 Lb. loss in 2 days.
Dec 4, 2012
lustenbroger13 updated his weight from 143 Lbs. to 145 Lbs., a 2 Lb. gain in 7 days.
Nov 30, 2012 | Like
lustenbroger13 updated his weight from 154.8 Lbs. to 162.6 Lbs., a 7.8 Lb. gain in 24 days.