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Overall Goal
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Improve For A Sport
I want to compete at some level of football after college.
Progress & Goals
BEFORE
CURRENT
199.7 Lbs.
LEAN BODY MASS
45.3 Lbs.
BODY FAT
CURRENT WEIGHT
245
Lbs.
Apr 8, 2009
CURRENT BODY FAT
18.5
%
Mar 30, 2009
PROGRESS HISTORY
Lbs.
2007-12-25,2008-07-24,2008-11-28,2009-01-07,2009-02-23,2009-03-09,2009-03-30,2009-04-08
225,240,240,248,251,249,247,245
Apr 19, 2009
220 Lbs.
%
2007-12-25,2008-07-24,2008-11-28,2009-01-07,2009-02-23,2009-03-09,2009-03-30
12,11,15,15.4,21,20,18.5
Apr 19, 2009
10 %
Lbs.
2007-12-25,2008-07-24,2008-11-28,2009-01-07,2009-02-23,2009-03-09,2009-03-30,2009-04-08
198,213.6,204,209.8,198.3,199.2,201.3,199.7
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Monday-
Cardio am
Lift pm -
Bench - 12,10,8,6
incline - 4x8
flys - 3x12
pullovers - 3x12
jammers - 3x8
pushups - fail
ABS
Tuesday -
Cardio am
Lift pm -
wide grip chins - 3x8
close grip chins - 3x8
bent over rows - 3x10
1 arm dumb - 3x10
lat pull downs - 3x8
back ext - 3x10
ABS
Wednesday -
Cardio am
Lift pm -
curls - 15,10,8,5
close grip - 3x8
alter dumb curls - 3x10
lyin tricep ext - 3x10
arnolds - 3x10
stand tricep ext - 3x10
preacher curls - 3x8
skull crushers - 3x8
21's - 2x
reverse curl - 3x10
seated wrist curls - 3x10
behind back wrist curls - 3x10
Thursday -
Cardio am
Lift pm -
Squat - 12,10,8,6,4
front squat - 3x8
power clean - 4x6
lunge circuit - 3x10
squat jumps - 3x10
calf raises - 3x20
straight leg dl - 3x10
ABS
Friday -
Cardio am
Lift pm -
arnold presses - 3x10
seated presses - 3x8
side raises - 3x10
front raises - 3x10
shrugs - 3x10
upright rows - 3x8
ABS
Sat -
Cardio
abs
Sun - OFF
Cardio am
Lift pm -
Bench - 12,10,8,6
incline - 4x8
flys - 3x12
pullovers - 3x12
jammers - 3x8
pushups - fail
ABS
Tuesday -
Cardio am
Lift pm -
wide grip chins - 3x8
close grip chins - 3x8
bent over rows - 3x10
1 arm dumb - 3x10
lat pull downs - 3x8
back ext - 3x10
ABS
Wednesday -
Cardio am
Lift pm -
curls - 15,10,8,5
close grip - 3x8
alter dumb curls - 3x10
lyin tricep ext - 3x10
arnolds - 3x10
stand tricep ext - 3x10
preacher curls - 3x8
skull crushers - 3x8
21's - 2x
reverse curl - 3x10
seated wrist curls - 3x10
behind back wrist curls - 3x10
Thursday -
Cardio am
Lift pm -
Squat - 12,10,8,6,4
front squat - 3x8
power clean - 4x6
lunge circuit - 3x10
squat jumps - 3x10
calf raises - 3x20
straight leg dl - 3x10
ABS
Friday -
Cardio am
Lift pm -
arnold presses - 3x10
seated presses - 3x8
side raises - 3x10
front raises - 3x10
shrugs - 3x10
upright rows - 3x8
ABS
Sat -
Cardio
abs
Sun - OFF
My Nutrition Philosophy View My Full Nutrition Philosophy
nataleb has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
nataleb has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
always wanna get better and never satisfied
Visitor Comments
Leave a Comment
XCriticalBenchX
Golds gym nice man. If u want to lift for just the summer, then have a 99 days for 99$ sale that goes from june-august. So u can lift there all summer for 100$, no startup fees or anything.
Jan 11, 2008 10:17pm