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real name
Allen Henson
age
29
gender
Male
location
Los Angeles, CA, US
gym
Life Time Fitness
occupation
Photographer (Ret-Infantry)
Overall Goal
///
Gain Muscle
trying to mass up, i slacked a little for a while. i plan on getting back to good and keep going.
Progress & Goals
BEFORE
Feb 11, 2009
CURRENT
Dec 23, 2009
153.8 Lbs.
LEAN BODY MASS
15.2 Lbs.
BODY FAT
CURRENT WEIGHT
169
Lbs.
Mar 28, 2012
CURRENT BODY FAT
9
%
Feb 19, 2009
PROGRESS HISTORY
Lbs.
2009-01-10,2009-02-12,2009-02-19,2012-03-28
177,178,178,169
Jun 28, 2012
179 Lbs.
%
2009-01-10,2009-02-19
9,9
Lbs.
2009-01-10,2009-02-12,2009-02-19,2012-03-28
161.1,162,162,153.8
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Arms
Barbell Curls 5 sets 10-12 reps
Alternate Dumbell Curls 5 sets 10-12 reps
Barbell Preacher Curls 4 sets 10-12 reps
Concentration Curls 4 sets 10-12 reps
*Alternate close grip, wide grip, and reverse grip.
Chest
Bench Presses 4 sets 10-6 reps
incline dumbell presses 3 sets 8-10 reps
Dumbell flys 3 sets 8-10 reps
Cable Crossovers 3 sets 10-12 reps
Shoulders
Seated dumbell press 3 sets 6-12 reps
Bent-over lateral raises 3 sets 6-12 reps
One-arm side lateral 3 sets 6-12 reps
Standing barbell presses 3 sets 6-12 reps
more to come... tired of typing...
Barbell Curls 5 sets 10-12 reps
Alternate Dumbell Curls 5 sets 10-12 reps
Barbell Preacher Curls 4 sets 10-12 reps
Concentration Curls 4 sets 10-12 reps
*Alternate close grip, wide grip, and reverse grip.
Chest
Bench Presses 4 sets 10-6 reps
incline dumbell presses 3 sets 8-10 reps
Dumbell flys 3 sets 8-10 reps
Cable Crossovers 3 sets 10-12 reps
Shoulders
Seated dumbell press 3 sets 6-12 reps
Bent-over lateral raises 3 sets 6-12 reps
One-arm side lateral 3 sets 6-12 reps
Standing barbell presses 3 sets 6-12 reps
more to come... tired of typing...
My Nutrition Program View My Full Nutrition Program
mek_a has not added any program information.
My Supplement Program View My Full Supplement Program
mek_a has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I like looking in mirrors, lol
Visitor Comments
Leave a Comment
myboysrock3
so glad your tour of duty is almost over man. godspeed. keep hitting it hard brother.
Feb 25, 2009 8:53pm
myboysrock3
things are going great man. i got a couple of new arm routines from some of the guys on the site and i'm bustin' my ass tryin' to get some gains. how are things going for you brother? did that pm i sent help you get started?
Feb 20, 2009 7:21am
bcaaxxx
"When you go through hardships and decide not to surrender, that is strength"
Feb 12, 2009 8:12am
Jen_absgirl
I haven't taken anything - diet alone has been enough plus the lifting. I was able to get the abs in 6 weeks - you can see it in that 'breakup' video I have posted here. I added Whey protein isolate around October post workout. It's the combination of what you eat, and what you leave out too, such as eliminating sugar - no regular soda - things like that. You said you didn't feel well with that product - listen to your body
Feb 12, 2009 5:09am
Jen_absgirl
lean cuts of meat. The guy on my page with the back picture, just changed up his diet as I suggested about a month now, and he says he's really noticing the changes. It's hard, I know for you
Feb 12, 2009 4:58am
Jen_absgirl
I understand. diet is a large component to the definition you are seeking. Think whole foods in their most natural state, as close to being from the earth as possible - no convenience foods. Nothing fried - no butter or saturated fats - whole grains such as brown rice, whole wheat pasta, oatmeal, whole wheat or grain bread if you have to have bread. Healthy fats like olive oil, nuts, avocados, peanut butter. fish, poultry, steak, vegetables - potatoes
Feb 12, 2009 4:56am
Jen_absgirl
My pleasure! I have a youtube channel under pixiedust3727 with what I do - click 'see all' they are in reverse order starting with 'breakup, makeover' - that first one is up here on my profile too. I have diet and what I do for training the abs :) Diet is very important - that may be a challenge for you - how clean do you eat?
Feb 12, 2009 4:44am
myboysrock3
that's cool--check your inbox--sent you a pm with some details. ping me back if you have any questions. really, no sweat helping out.
Feb 11, 2009 2:08pm
myboysrock3
nice guns man---but I wouldn't expect anything less from you army guys. you always represent. where do you workout in the desert?
Feb 11, 2009 7:15am