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Overall Goal
///
Improve For A Sport
Progress & Goals
BEFORE
CURRENT
170 Lbs.
LEAN BODY MASS
21 Lbs.
BODY FAT
CURRENT WEIGHT
191
Lbs.
Dec 22, 2011
CURRENT BODY FAT
11
%
Nov 20, 2011
PROGRESS HISTORY
Lbs.
2009-01-15,2011-06-16,2011-11-20,2011-12-12,2011-12-22
150,175,185,188,191
May 15, 2012
200 Lbs.
%
2009-01-15,2011-06-16,2011-11-20
9,10,11
May 15, 2012
8 %
Lbs.
2009-01-15,2011-06-16,2011-11-20,2011-12-12,2011-12-22
136.5,157.5,164.6,167.3,170
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Mix-it-up!
my program is a mix-it-up plan, you would do this program after or in between the one your on. take one or two weeks and do this program, and then go back on the one your doing or you or stick with for a longer time. in this workout you are going to feel burnt out, it heavy weights low and mid range reps super-set together. it kicks my butt!!!!! you need to come with the mind set that saying you wont give up, and push to the end of it. so get to and go kick so butt!!!!
day 1
1A: Rip60/TRX push ups.
4x max reps
1B: Rip60/TRX pull ups.
4x max reps
2: push press.
3x 4-6 reps
3A: weighted pull ups.
3x max reps
3B: weighted dips.
3x max reps
4A: DB incline bench press.
3x 10-12 reps
4B: one arm preacher curls.
3x 8-10 reps
5A: leg raises.
3x 15-20 reps
5B: leg raises with a twist.
3x 8-10 reps
sorry i dont have the whole workout up, i will get it up shortly. try this out for a week add in leg where ever you want to and more shoulder if you would like. honestly this is my first workout i ever posted on here so feedback would be nice. thanks!!!
my program is a mix-it-up plan, you would do this program after or in between the one your on. take one or two weeks and do this program, and then go back on the one your doing or you or stick with for a longer time. in this workout you are going to feel burnt out, it heavy weights low and mid range reps super-set together. it kicks my butt!!!!! you need to come with the mind set that saying you wont give up, and push to the end of it. so get to and go kick so butt!!!!
day 1
1A: Rip60/TRX push ups.
4x max reps
1B: Rip60/TRX pull ups.
4x max reps
2: push press.
3x 4-6 reps
3A: weighted pull ups.
3x max reps
3B: weighted dips.
3x max reps
4A: DB incline bench press.
3x 10-12 reps
4B: one arm preacher curls.
3x 8-10 reps
5A: leg raises.
3x 15-20 reps
5B: leg raises with a twist.
3x 8-10 reps
sorry i dont have the whole workout up, i will get it up shortly. try this out for a week add in leg where ever you want to and more shoulder if you would like. honestly this is my first workout i ever posted on here so feedback would be nice. thanks!!!
My Nutrition Philosophy View My Full Nutrition Philosophy
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My Supplement Philosophy View My Full Supplement Philosophy
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My Motivation Philosophy View My Full Motivation Philosophy
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