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Progress & Goals
191.6 Lbs.
LEAN BODY MASS
14.4 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Go hard or go home!
I do extremely intense work outs. I am in and out of the gym in 40-45 mins when I do strength training.
Here is a sample:
Flat barbell bench 12/10/8/4/12 90 sec rest
Incline Wide Fly 12/10/8/4/12 90 sec rest
Flat DB Press 12/10/8/4/12 90 sec rest
Weighted Dips 10/10/10 60 sec rest
Decline Iso press superset with push ups 3*10and fail 60 sec rest
Legs:
Squats Barbell 12/10/8/4/12 90 sec rest
Hack squats 12/10/8/4/12 90 sec rest
Leg ext 12/10/8/4/12 90 sec rest
Leg curls 12/10/8/4/12 90 sec rest
Stiff leg Deadlifts 12/10/8/4/12 90 sec rest
Calf raises superset with Box jumps 10/10/10/10
Rest
Back :
Seated rows 12/10/8/4/12 90 sec rest
Bent over rows 12/10/8/4/12 90 sec rest
Lat pull downs close grip 12/10/8/4/12 90 sec rest
1 arm DB rows 10/10/10 60 sec rest
Low back ext 10/10/10/10
Shoulders:
Arnolds 12/10/8/4/12 90 sec rest
Seated side raises DB 12/10/8/4/12 90 sec rest
Front raises cable 12/10/8/4/12 90 sec rest
High rows in cable 10/10/10 60 sec rest
DB shrugs 10/10/10 60 sec rest
Arms and abs
EZ bar Spider burls 10/10/10 60 sec
DB Hammer curls 10/10/10 60 sec
Devils cable curls( done 6 lower half/6 peak and 6 full contractions) 3 sets of 6/6/6 60 sec rest
Close grip bench 10/10/10 60 sec
Ez bar skull crush 10/10/10 60 sec
Barbell roll outs 10/10/10 60 sec
Hanging leg raises weighted with DB superset with close stand push ups 10/fail 10/fail 10/fail
My Nutrition Program View My Full Nutrition Program
This is my bulking nutrition program:
Meal 1:
4 eggs
1 scoop 100% Whey protein
1 cup shredded wheat
½ cup almond milk
Meal 2:
8 oz chicken
½ cup kidney beans
1 cup brown rice
1 cup green beans
Meal 3 ( post workout and work out days only)
2 scoops whey protein
4 rice cakes
1 tbsp Honey
Meal 4
8 oz Steak
20 almonds
1 cup brown rice
Meal 5
8 oz chicken
½ cup quinoa
1 tbsp peanutbutter
1 cup Broccoli
Meal 6
10 egg whites
My Supplement Program View My Full Supplement Program
Supps are so important to get the max gain out of your work out.
With meal 1:
Multi vitamin RAW garden of life
Vitamin C 1000 mg NOW sports
CLA 2000 mg ON
Chromium 500 mg NOW sports
Pre work out:
Jack3d Micro
Intra work out:
Aminolast 2 scoops Gaspari nutrition
Post workout:
10 grams Creatine Optimum nutrition
10 grams All Max Leucine
5 grams All Max Argenine
50 grams 100% Whey protein gold standard ON
With meal 6:
2000mg CLA
1 tbsp MST oil NOW sports
1000 mg Vitamin C
In between:
Amino Energy ON ( as needed)
My Motivation Program View My Full Motivation Program
Bodybuilding is a lifestyle
Bodybuilding is a lifestyle its not a fad diet or something you do once in a while. I tell people it’s the hardest sport in the world because you have to live and breath bodybuilding day in and day out. Its every meal and every rep that counts if you want to be the best. So before you start decide if you are ready for a new life. Its 100% worth it but its not for everyone.
Visitor Comments
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