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Progress & Goals
129.3 Lbs.
LEAN BODY MASS
9 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My Workout Routine (4/9/12)
Days Per Week: 4
Approx. Time per Session: 1:15 hrs
Monday: Chest, Back, Abs
Push Ups (1), Flat Bench Press (3), Standard & Hammer-Grip Pullups (2 each), Reverse Crunch (3), Decline and Incline Bench Press (2 each), Seated Row (3), and Exercise Ball Leg Pull-in & Butts-up (2 supersets), Flye (3)
Tuesday: Shoulders, Traps, Abs
DB Warmups (1), DB Shoulder Press (3), Bent Over Row (3), Cable Abs Crunch (3), Cuban Press (3), DB Raise and Lateral Raise (3 supersets), Decline Crunch (3), and Shoulder Shrug (3)
Wednesday: Rest Day
Thursday: Biceps, Triceps, Forearms
Incline Push Ups/Arm Stretches (1), Body Row and Body-Weight Skull Crusher (2 supersets) Precher Curl and Triceps Pushdown (3 supersets), Seated Supinaing Curl and Triceps Extension (3 supersets), Crunch (3), Hammer Curl and Floor Press (3 supersets), and Wrist Curl and Reverse Wrist Curl (3 supersets)
Friday: Quads, Hamstrings, Calves
Warm-Up Run (1), Squat (3), Deadlift (3), Standing Calf Raises (3), Leg Press (3), Leg Extension and Lying Leg Curl (3 supersets), Back Extension (3), and Step Machine (10-15 mins)
Saturday and Sunday: Rest Days
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
manuswin updated his motivation level from 9/10 to 9/10.
manuswin updated his weight from 136 Lbs. to 137.7 Lbs., a 1.7 Lb. gain in 40 days.
Feb 18, 2013 | Like
manuswin measured his arms at 11.8 in., a gain of 0.1 in. in 44 days and measured 8 other body parts.
Feb 18, 2013
Visitor Comments
manuswin updated his motivation level from 9/10 to 7/10.