Bodybuilding.com Information Motivation Supplementation
in:
maryjhane0115 Mary Jhane, female (California, US | Personal Trainer/ Accepting Support/Sponsorhips or Contribution)
my goal: Live Healthier

It is The Art Of Subconscious Illusion....

height: 4'11"
|
weight: 105 Lbs.
|
body fat: 8%
|
gym: UFC Gym Concord
Fit Status /// View History

Be Lean, Be Clean and Be Sexy ;)

May 26, 2012 5:35am
Motivation Level:
  • 1
  • 2
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  • 4
  • 5
  • 6
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Background

When I Started: Jun 2002
HOW I STARTED:

Aloha Life is too short to leave out the most important part of our life; our body, mind and soul. These three plays vital role in our life- to live to it's fullest. I like challenges since day one, driven to pursue something that I've never accomplish is one of my trails. Life is indeed to short to be serious but with discipline and motivation keeps everything under control. Consistencies are must and love what you do. :) Mahalo~

WHY I LOVE IT:

I love working out from the day I started joining Cheerleading in HS through College. I've noticed a huge difference on the results to my health and as well as my body. I've always wanted to be at top of my health. However, I sometimes fall into a redundant routine-therefore, I need to spice things up that is why I am here. Training is a good way to have a great self confidence, to release endorphins, be more focus, and motivated myself and others. I love seing the results and I feel good about myself.

maryjhane0115's Progress & Goals

Progress Photos
Aug 21, 2009
user has not set a current picture encourage them to add one
Current

View All Progress Photos (13)

Lbs.
2007-06-28, 2007-01-17, 2007-01-30, 2007-05-15, 2007-06-28, 2007-07-07, 2008-04-23
112.8, 110.0, 112.0, 112.5, 112.8, 112.0, 105.0
2007-07-31
115 Lbs.
TIME UNTIL GOAL: Expired
Start: 110 Lbs. Goal: 115 Lbs. Jul 31, 2007
%
2007-06-28, 2007-05-15, 2007-06-28, 2007-07-07, 2008-04-23
28.0, 29.0, 28.0, 21.0, 8.0
2007-08-31
17 %
TIME UNTIL GOAL: Expired
Start: 29% Goal: 17% Aug 31, 2007
Lbs.
2007-05-15, 2007-06-28, 2007-07-07, 2008-04-23
79.9, 81.2, 88.5, 96.6
Current LBM: 96.6 Lbs. Apr 23, 2008
Latest Bodystats
Apr 23, 2008
Apr 23, 2008
Apr 23, 2008
Apr 23, 2008
Apr 23, 2008
Jan 30, 2007
Apr 23, 2008
Apr 23, 2008
Apr 23, 2008

View All BodyStats

Total Weight
N/A
BODY FAT
LEAN BODY MASS
this member has not entered weight or body fat
Latest Bodystats
Changed weight from 112Lbs. to 105Lbs.
7Lbs. loss in the last 291 days
Apr 23, 2008
Total Weight
105Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 112Lbs. to 105Lbs.
7Lbs. loss in the last 291 days
Apr 23, 2008
Goal Weight
115Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 112Lbs. to 105Lbs.
7Lbs. loss in the last 291 days
Apr 23, 2008
 
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maryjhane0115's Program

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Program View My Full Workout Program

My Workout Program

*****CUTTING PHASE PROGRAM- by mj®******

Remember to warm up 7-10minutes prior your workout. Stretch if you must. You’ll be doing Supersets and Drop sets for this type of exercises after doing this training you can then do your cardio as you needed. You must remember not to take long breaks, ensure that you are flowing with each exercises. Follow this routine for 6-12weeks and you’ll be shredded in no time!Wishing you the best of Luck! Enjoy and Have fun!


Monday – Chest
Incline DB Press – 3x20
Flat DB Press – 4x20
Decline DB Press – 3x20
Cable Crossover Flyes – 3x15
Decline Bench DB Flyes – 3x15
Cable Low crossover Flyes – 2x15
Cable High Crossover Flyes – 2x15
20-30 pushups

Tuesday - Back
Cable Pull –up (wide grip) – 3x15
One arm DB Row – 3x20 (supersets)
Close grip Seated cable row – 2x15
Reverse Grip BB Row – 3x12
Reverse Grip Pull-up – 4x20
Wide Grip BB Row – 3x10
Bent Over BB Row – 3x15
Straight arm Lat Pulldown – 3x20

Wednesday – Shoulders/ Traps
BB Front Raise – 3x15
BB Upright Row – 3x15
BB Overhead Press – 3x20
DB Bent Over Lateral Raise – 4x20
DB Lateral Raise – 4x20
Incline Rear Delt Raise -4x20
DB Shrugs – 3x15
Behind-the-Back Smith Machine Shrug -4x20
Seated DB Shrugs – 4x20

Thursday – Legs/Calves
Smith Machine Squat – 4x15
BB Lunges – 4x20
BB Low Squat – 4x20 –go low as far as you can with light weights.
Leg Press – 4x15
Leg Extension – 4x20
Leg Curls – 4x20
Romanian Deadlifts – 4x20
Stiff –Legged Deadlifts – 4x20
Standing Calf Raise – 4x20
Seated Cal Raise – 4x20

Friday – Bis/Tris/Abs
BB Biceps Curls – 4x20
DB Hammer Curls – 4x20
Lying Head Crusher – 4x20
DB Overhead Tris Extension – 4x20
DB Zothman Curls – 4x15
BB Spider Curls – 4x15
Reverse-Grip Pressdown -4x15
Dips – 4x20
Overhead Rope Extension – 4x20
EZ-Bar Preacher Curl – 4x20
Incline DB Curls -4x20
High Cable Curls – 4x15
Cable Crunch - 4x25
Side Cable Crunch – 4x30
Hanging Leg Raise – 4x15
Decline Crunch – 2x30


*What Is A Drop Set?
A drop set is a set where you do as many reps as you can with a certain weight, then immediately lower the weight and do more reps. There should be as little rest as possible between sets.

*What is Supersets?
Performing two exercices back to back without restups the fat-burning rate. The technique forces you to do more work in less time because you move from one exercise to the next without rest. You can even to trisets if you are focused.



*****MUSCLE GAIN PHASE****
Monday
CHEST & ABS
Flatbench Dumbbell Press-
Incline Barbell Bench
Incline Dumbbell Flyes-
Push ups with feet Elevated-
Hanging Leg Lifts – 3sets of 10reps.
Cable Crunch


Tuesday
SHOULDERS, BIS and Cardio
Shoulder shrugs
Arnold Dumbbell Press
Front Cable Raise
Bent Over Low-Pulley Side Lateral (cable)
Back Flyes - With Bands
Upright Barbell Row or cable
Alternate Hammer Curl
Alternate Incline Dumbbell Curl
EZ Bar Curl
Overhead Cable Curl
30mins. Cardio

Wednesday – OFF

Thursday
LEGS
BARBELL HOP LUNGES-
Hack Squats
LYING LEG CURLS
BARBELL ROMANIAN DEADLIFTS
CALVES RAISES
30mins. Cardio
Dips

Friday- OFF

Saturday
Middle Back, Lower Back, Tris, and Abs
Mixed Grip Chin
Pull Down (for Lats)
Change Bar
Bent Over Two-Arm Long Bar Row
Seated Cable Rows
Hyperextensions with plate
Cable One Arm Tricep Extension
Decline EZ Bar Tricep Extension
Cable Rope Overhead Tricep Extension
30mins Cardio

Sunday -OFF


If you have any questions, please feel free to drop me a line.

My Nutrition Program View My Full Nutrition Program

maryjhane0115 has not added any program information.

My Supplement Program View My Full Supplement Program

maryjhane0115 has not added any program information.

My Motivation Program View My Full Motivation Program

Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it...so keep going...

What maryjhane0115 is up to

maryjhane0115 added a new profile photo.

Apr 18, 2012

About maryjhane0115

About Me:
My Favorites:
Cheat Foods
Godiva dark chocolate, ice cream, cheesecake
Supplements Optimum Opti-Women, 120 Capsules
It's great and packed with Vitamins and Minerals that I need to get through my daily activities. :-)
Body Parts
Calves
Contest History:
Las Vegas Classic Championships Nov 20, 2010
Organization: ANBC
Location: Nevada, United States
Level: Pro Type: Men's Bodybuilding Place: 3
Hawaii Paradise Cup NPC Championships Jul 24, 2010
Organization: ANBC
Location: Hawaii, United States
Level: Pro Type: Men's Bodybuilding Place: 6
Sacramento IFBB Pro/NPC Championships Oct 17, 2009
Organization: IFBB
Location: California, United States
Level: Pro Type: Men's Bodybuilding Place: 3
Lifting Stats:
Bench Press Latest Update: Apr 23, 2008 137Lbs.
Squats Latest Update: Apr 23, 2008 166Lbs.
Deadlift Latest Update: Apr 23, 2008 181Lbs.
Bicep Curl Latest Update: Apr 23, 2008 37Lbs.
Barbell Rows Latest Update: Apr 23, 2008 143Lbs.
Overhead Press Latest Update: Feb 14, 2012 81Lbs.
Members I Inspire:

industreelle
She is only 4'11" and I am 4'10". She inspires me to continue with my goals so that one day I could possibly compete in figure!

Latest Forum Posts

View all 490 posts

Latest BodyBlog Entries

Happy Friday To You ALL~ :)

Posted in Other  :  Jun 24, 2011 9:05am

May your training brings you the best workout ever!!!!



Train Hard or Go home!!!



xoxoxo 

Happy Friday To You ALL~ :)

Posted in Other  :  Jun 24, 2011 9:04am

May your training brings you the best workout every!!!!



Train Hard or Go home!!!



xoxoxo 

HAPPY NEW YEAR!!!

Posted in Training  :  Dec 28, 2010 5:53pm
What will be your New Year's Resolution?

Visitor Comments

Rheno
Rheno Hey stranger, haven't heard from ya in awhile. Hope all is well. May 20, 2012 9:37am
Mbusosms
Mbusosms Looking great. Apr 18, 2012 11:56am
AFman702
AFman702 I have been pretty good although I am deployed. How have you been? I was trying to gain but swtiched to cutting a few weeks ago. I will say this, my training has been decent but looks like yours has been EPIC. You look amazing!!! What are your cureent goals? Mar 26, 2012 1:50pm
BlkDrgn06
BlkDrgn06 Here's the love right back at you! Training is going well, always sore, always eating, normal I guess. Having to constantly change out shirt/pants sizes is pretty cool. We should trade clothes sometime, I'll come over and choose what clothes for you to wear before I take 'em (off). ;-P Keep up the great work! Mar 23, 2012 9:04am
AFman702
AFman702 hey hey hey long time no talk, looks like you haven't skipped a beat with your training. Excellent Work! Mar 21, 2012 7:33pm
Rheno
Rheno Wow! Love the new profile pics! Lookin' good MJ Miami's ready for ya!! Mar 21, 2012 5:05pm
BlkDrgn06
BlkDrgn06 Gotta make my rounds on the grown, hot, and sexy. ;-) Mar 12, 2012 9:24am
FitJunkie1
FitJunkie1 thanks for the add Mary. training is going well, making progress but its starting to slow down, so changing routines next week and coming off most supps to give my adrenal glands a break so I can start fresh and ready for the new year. Nov 29, 2011 10:39pm
Rheno
Rheno Glad to hear you're doing well. I did a legs and chest combo today. I've started taking Mondays off at the gym cuz the place is so packed. Talk to ya soon! Nov 20, 2011 11:57am
Rheno
Rheno Hey there MJ Peanut Butter, how r u? Where are u at these days? Nov 19, 2011 8:59am
pick6
pick6 just a hello to a new friend. keep in touch. m.chambers. Nov 6, 2011 11:24am
Rheno
Rheno How r things? Any big plans for tha weekend? Nov 4, 2011 6:10pm
porsche964
porsche964 Greetings Maryjhane, I appreciate the add! You have certainly put the gym time in and it shows! Best wishes. Regards, Harvey Nov 4, 2011 7:02am
Chaz_Roc
Chaz_Roc Happy Halloween Oct 31, 2011 5:01pm
Rheno
Rheno When r ya coming to Miami?? Oct 31, 2011 9:36am
BAM11174
BAM11174 Thanks for the add! Looking great so keep rockin it out! Oct 31, 2011 8:49am
SaintsFan1977
SaintsFan1977 lol. MUUUUUCCCCCCHHHH better now. ;) Oct 30, 2011 12:47pm
SaintsFan1977
SaintsFan1977 Don't I know you? ;) Oct 22, 2011 10:04pm
Rheno
Rheno MJPB! how are you? What's new? Oct 15, 2011 12:13pm
Rheno
Rheno Hi!! How's life treating you? Oct 8, 2011 10:34am
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