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Overall Goal
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Compete
Mesomorph (1.8)
BMR 2175 kcal per day
-------------------------------------
Calories: 2520 - 2940
Protein: 345g
Carbohydrates: 283-330g
Fats: 56-65g
Progress & Goals
BEFORE
Jun 24, 2009
CURRENT
177.1 Lbs.
LEAN BODY MASS
51.9 Lbs.
BODY FAT
CURRENT WEIGHT
229
Lbs.
Feb 11, 2013
CURRENT BODY FAT
22.6
%
Feb 17, 2013
PROGRESS HISTORY
Lbs.
2010-02-14,2011-07-11,2011-08-28,2011-11-08,2011-12-27,2012-06-23,2012-10-12,2012-12-11,2013-01-14,2013-02-09,2013-02-11
215,218,215,215,218,229,229,232,230.4,231,229
May 28, 2013
215 Lbs.
%
2010-02-14,2011-07-10,2011-08-28,2011-11-08,2011-12-27,2012-06-23,2012-10-12,2012-12-13,2013-02-09,2013-02-17
16,18,13,18,19,16,19,21.9,21,22.7
Feb 27, 2013
12 %
Lbs.
2010-02-14,2011-07-11,2011-08-28,2011-11-08,2011-12-27,2012-06-23,2012-10-12,2012-12-11,2013-01-14,2013-02-09,2013-02-11
176.3,178.8,187.1,176.3,176.6,192.4,185.5,181.2,179.9,182.4,177.1
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Workout on a Busy Schedule:
Monday: Chest/ Triceps:
• Chest Set 1: Incline DB Presses: 4 sets x 6, 8, 10, 12
• Chest Set 2: Bench Presses: 3 sets x 10-12
• Chest Set 3: 2 x Incline Flyes SS Pushups
• 1 Drop Set x Cable Crossovers
• Tricep Set 1: Close Grip Smith Machine Presses: 4 sets x 6, 8, 10, 12
• Tricep Set 2: Dips: 3 sets x 10-12
• Tricep Set 3: 2 x Overhead Rope Extensions SS Rope Pushdowns
• 1 Drop Set x Skull Crushers
• 30 minutes Cardio
Tuesday: Biceps:
• Biceps Set 1: Standing BB Curls: 4 sets x 6, 8, 10, 12
• Biceps Set 2: Incline Curls: 3 sets x 10-12
• Biceps Set 3: 2 x Concentration Curls SS Hammer Curls
• 1 x drop set Cable Curls with Straight Bar
• Abs- 3 triple drop sets. Do all three exercise without rest. Then repeat after 1 minute rest. Do a total of 3 sets with 10-20 reps per exercise!
• Rope Crunches/Floor Crunches/Leg Raises
• 30 minutes Cardio
Wednesday: Quads/Hamstrings:
• No calves Secondary to cardio after each workout
• Quads Set 1: Squats: 4 sets x 6, 8, 10, 12
• Quads Set 2: Lunges: 3 sets x 10-12
• Quads Set 3: 2 x Leg Extensions SS Dumbbell Squats
• 1 Drop Set x Leg Extensions
• Hamstrings Set 1: Stiff Legged Deadlifts: 4 sets x 6, 8, 10, 12
• Hamstrings Set 2: Lying Leg Curls: 3 sets x 10-12
• Hamstrings Set 3: 2 x Weighted Hyperextensions SS Supermans
• 1 Drop Set x Leg Curls
• 30 minutes Cardio
Thursday: Lats/ MidBack:
• Lats Set 1: Lat Pulldowns: 4 sets x 6, 8, 10, 12
• Lats Set 2: V Handle Pulldowns: 3 sets x 10-12
• Lats Set 3: 2 x Pullovers SS Stiff Arm Pushdowns
• 1 Drop Set x DB Rows (Each Arm)
• MidBack Set 1: Bent Over Rows: 4 sets x 6, 8, 10, 12
• MidBack Set 2: Seated V Handle Rows: 3 sets x 10-12
• Midback Set 3: 2 x T-Bar Rows SS Wide Handle Seated Rows
• 1 Drop Set x Bent Over Rows
• 30 minutes Cardio
Friday: Shoulders:
• Shoulders Set 1: Seated Military Presses: 4 sets x 6, 8, 10, 12
• Chest Set 2: Standing Lateral Raises: 3 sets x 10-12
• Chest Set 3: 2 x Reverse Flyes SS Lateral Raises
• 1 Drop Set x Upright Rows
• Abs- 3 triple drop sets. Do all three exercise without rest. Then repeat after 1 minute rest. Do a total of 3 sets with 10-20 reps per exercise!
• Rope Crunches/Floor Crunches/Leg Raises
• 30 minutes Cardio
Saturday/Sunday: 30 Minutes Cardio Each Day:
Monday: Chest/ Triceps:
• Chest Set 1: Incline DB Presses: 4 sets x 6, 8, 10, 12
• Chest Set 2: Bench Presses: 3 sets x 10-12
• Chest Set 3: 2 x Incline Flyes SS Pushups
• 1 Drop Set x Cable Crossovers
• Tricep Set 1: Close Grip Smith Machine Presses: 4 sets x 6, 8, 10, 12
• Tricep Set 2: Dips: 3 sets x 10-12
• Tricep Set 3: 2 x Overhead Rope Extensions SS Rope Pushdowns
• 1 Drop Set x Skull Crushers
• 30 minutes Cardio
Tuesday: Biceps:
• Biceps Set 1: Standing BB Curls: 4 sets x 6, 8, 10, 12
• Biceps Set 2: Incline Curls: 3 sets x 10-12
• Biceps Set 3: 2 x Concentration Curls SS Hammer Curls
• 1 x drop set Cable Curls with Straight Bar
• Abs- 3 triple drop sets. Do all three exercise without rest. Then repeat after 1 minute rest. Do a total of 3 sets with 10-20 reps per exercise!
• Rope Crunches/Floor Crunches/Leg Raises
• 30 minutes Cardio
Wednesday: Quads/Hamstrings:
• No calves Secondary to cardio after each workout
• Quads Set 1: Squats: 4 sets x 6, 8, 10, 12
• Quads Set 2: Lunges: 3 sets x 10-12
• Quads Set 3: 2 x Leg Extensions SS Dumbbell Squats
• 1 Drop Set x Leg Extensions
• Hamstrings Set 1: Stiff Legged Deadlifts: 4 sets x 6, 8, 10, 12
• Hamstrings Set 2: Lying Leg Curls: 3 sets x 10-12
• Hamstrings Set 3: 2 x Weighted Hyperextensions SS Supermans
• 1 Drop Set x Leg Curls
• 30 minutes Cardio
Thursday: Lats/ MidBack:
• Lats Set 1: Lat Pulldowns: 4 sets x 6, 8, 10, 12
• Lats Set 2: V Handle Pulldowns: 3 sets x 10-12
• Lats Set 3: 2 x Pullovers SS Stiff Arm Pushdowns
• 1 Drop Set x DB Rows (Each Arm)
• MidBack Set 1: Bent Over Rows: 4 sets x 6, 8, 10, 12
• MidBack Set 2: Seated V Handle Rows: 3 sets x 10-12
• Midback Set 3: 2 x T-Bar Rows SS Wide Handle Seated Rows
• 1 Drop Set x Bent Over Rows
• 30 minutes Cardio
Friday: Shoulders:
• Shoulders Set 1: Seated Military Presses: 4 sets x 6, 8, 10, 12
• Chest Set 2: Standing Lateral Raises: 3 sets x 10-12
• Chest Set 3: 2 x Reverse Flyes SS Lateral Raises
• 1 Drop Set x Upright Rows
• Abs- 3 triple drop sets. Do all three exercise without rest. Then repeat after 1 minute rest. Do a total of 3 sets with 10-20 reps per exercise!
• Rope Crunches/Floor Crunches/Leg Raises
• 30 minutes Cardio
Saturday/Sunday: 30 Minutes Cardio Each Day:
My Nutrition Program View My Full Nutrition Program
neira8 has not added any program information.
My Supplement Program View My Full Supplement Program
neira8 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Music and Competition
neira8 updated his overall goal.
Mesomorph (1.8) BMR 2175 kcal per day ------------------------------------- Calories: 2520 - 2940 Protein: 345g Carbohydrates: 283-330g Fats: 56-65g
neira8 updated his weight from 230.4 Lbs. to 231 Lbs., a 0.6 Lb. gain in 26 days.
Feb 9, 2013 | Likeneira8 updated his weight from 232 Lbs. to 230.4 Lbs., a 1.6 Lb. loss in 34 days.
Jan 14, 2013 | Like
neira8 "Err'body wanna be a bodybuilder... but nobody wanna lift this heavy-ass weight!" - RC
Dec 13, 2012 | Like
Visitor Comments
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neira8 measured his waist at 39.5 in., a loss of 0.5 in.