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Overall Goal
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Transform My Body
Torch my fat and replace it with muscle!
Progress & Goals
BEFORE
May 11, 2007
CURRENT
Nov 11, 2008
154.7 Lbs.
LEAN BODY MASS
27.3 Lbs.
BODY FAT
CURRENT WEIGHT
182
Lbs.
Apr 12, 2009
CURRENT BODY FAT
15
%
Apr 12, 2009
PROGRESS HISTORY
Lbs.
2007-05-31,2007-06-06,2007-06-17,2007-07-19,2007-07-21,2007-07-28,2007-08-17,2008-03-17,2008-05-16,2008-11-19,2009-04-12
157,156,155,161,161.5,162.5,169.7,158,170,160,182
Aug 31, 2007
145 Lbs.
%
2007-06-06,2007-07-19,2007-08-17,2008-03-17,2008-11-19,2009-04-12
18,22,19.8,17,13,15
Aug 31, 2007
15 %
Lbs.
2007-05-31,2007-06-06,2007-06-17,2007-07-19,2007-07-21,2007-07-28,2007-08-17,2008-03-17,2008-05-16,2008-11-19,2009-04-12
128.7,127.9,127.1,125.6,126,126.8,136.1,131.1,141.1,139.2,154.7
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
"Building muslce 10 week program listed at bottom"
Day One: Chest and Squats
Bench Press: Building muscle 10 week routine (last set = Drop Set)
Squats: Building muscle 10 week routine (last set = Drop Set)
Incline Bench Press: Building muscle 10 week routine (last set = Drop Set)
Decline Bench Press: Building muscle 10 week routine (last set = Drop Set)
Flat Bench Flies: 5 sets, 10 reps
Day Two: ABS and Cardio
Spot on abs: Follow Program
Cardio: 26 min
Day Three: Arms
Standing barbell curls: Building muscle 10 week routine (last set = Drop Set)
Close grip bench press: Building muscle 10 week routine (last set = Drop Set)
Seated alternate dumbbell curl: 4 sets, 8 reps
Standing Triceps Dumbbell Extension: 3 sets, 6 reps
Concentration curl: 3 sets, 6 reps
Skull Crashers: 3 sets, 8 reps
Reverse Barbell Curl: 3 sets, 8 reps
Wrist Curls: 3 sets, 8 reps
Day Two: ABS and Cardio
Superset 15 min.:
REV. Crunch: 10reps
Crunch: 10reps
Oblique crunch: 10reps
Cardio: 26 min
Day Five: Shoulders and Back
Dead lifts: Building muscle 10 week routine (last set = Drop Set)
Seated Shoulder Press: Building muscle 10 week routine (last set = Drop Set)
Single arm dumbbell rows: 4 sets, 8 reps
Side lateral raises: 4 sets, 10 reps
Barbell rear Delt row: 4 sets, 8 reps
Shrugs: 4 sets, 8 reps
DAYS Six and Seven: REST
Building muscle 10 week routine
Week 1:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 12: Use 50% of your max - Rest 1 minute:
1 set of 10: Use 60% of your max - Rest 1 minute:
1 set of 8: Use 70% of your max - Rest 1 to a minute and a Minute and half
1 set of 8: Use 80% of your max
Week 2:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 12: Use 50% of your max - Rest 1 minute:
1 set of 10: Use 60% of your max - Rest 1 minute:
1 set of 8: Use 70% of your max - Rest 1 to a minute and a Minute and half
1 set of 7: Use 80% of your max
Week 3:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 10: Use 50% of your max - Rest 1 minute:
1 set of 8: Use 60% of your max - Rest 1 minute:
1 set of 8: Use 70% of your max - Rest 1 to a minute and a Minute and half
1 set of 6: Use 80% of your max
Week 4:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 10: Use 50% of your max - Rest 1 minute:
1 set of 8: Use 60% of your max - Rest 1 minute:
1 set of 8: Use 70% of your max - Rest 1 to 2 minutes
1 set of 6: Use 80% of your max
Week 5:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 8: Use 60% of your max - Rest 1 minute:
1 set of 7: Use 70% of your max - Rest 1 to 2 minutes
1 set of 6: Use 80% of your max
Week 6:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 8: Use 60% of your max - Rest 1 to 2 minutes:
1 set of 6: Use 75% of your max - Rest 2 minutes
1 set of 4: Use 85% of your max
Week 7:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 8: Use 60% of your max - Rest 1 to 2 minutes:
1 set of 6: Use 75% of your max - Rest 2 minutes
1 set of 4: Use 85% of your max
Week 8:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 7: Use 60% of your max - Rest 1 to 2 minutes:
1 set of 6: Use 75% of your max - Rest 2 minutes
1 set of 4: Use 85% of your max
Week 9:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 6: Use 60% of your max - Rest 1 to 2 minutes:
1 set of 6: Use 75% of your max - Rest 2 minutes
1 set of 4: Use 90% of your max
Week 10:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 6: Use 60% of your max - Rest 2 minutes:
1 set of 4: Use 75% of your max - Rest 2 minutes
1 set of 2: Use 90% of your max
Day One: Chest and Squats
Bench Press: Building muscle 10 week routine (last set = Drop Set)
Squats: Building muscle 10 week routine (last set = Drop Set)
Incline Bench Press: Building muscle 10 week routine (last set = Drop Set)
Decline Bench Press: Building muscle 10 week routine (last set = Drop Set)
Flat Bench Flies: 5 sets, 10 reps
Day Two: ABS and Cardio
Spot on abs: Follow Program
Cardio: 26 min
Day Three: Arms
Standing barbell curls: Building muscle 10 week routine (last set = Drop Set)
Close grip bench press: Building muscle 10 week routine (last set = Drop Set)
Seated alternate dumbbell curl: 4 sets, 8 reps
Standing Triceps Dumbbell Extension: 3 sets, 6 reps
Concentration curl: 3 sets, 6 reps
Skull Crashers: 3 sets, 8 reps
Reverse Barbell Curl: 3 sets, 8 reps
Wrist Curls: 3 sets, 8 reps
Day Two: ABS and Cardio
Superset 15 min.:
REV. Crunch: 10reps
Crunch: 10reps
Oblique crunch: 10reps
Cardio: 26 min
Day Five: Shoulders and Back
Dead lifts: Building muscle 10 week routine (last set = Drop Set)
Seated Shoulder Press: Building muscle 10 week routine (last set = Drop Set)
Single arm dumbbell rows: 4 sets, 8 reps
Side lateral raises: 4 sets, 10 reps
Barbell rear Delt row: 4 sets, 8 reps
Shrugs: 4 sets, 8 reps
DAYS Six and Seven: REST
Building muscle 10 week routine
Week 1:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 12: Use 50% of your max - Rest 1 minute:
1 set of 10: Use 60% of your max - Rest 1 minute:
1 set of 8: Use 70% of your max - Rest 1 to a minute and a Minute and half
1 set of 8: Use 80% of your max
Week 2:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 12: Use 50% of your max - Rest 1 minute:
1 set of 10: Use 60% of your max - Rest 1 minute:
1 set of 8: Use 70% of your max - Rest 1 to a minute and a Minute and half
1 set of 7: Use 80% of your max
Week 3:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 10: Use 50% of your max - Rest 1 minute:
1 set of 8: Use 60% of your max - Rest 1 minute:
1 set of 8: Use 70% of your max - Rest 1 to a minute and a Minute and half
1 set of 6: Use 80% of your max
Week 4:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 10: Use 50% of your max - Rest 1 minute:
1 set of 8: Use 60% of your max - Rest 1 minute:
1 set of 8: Use 70% of your max - Rest 1 to 2 minutes
1 set of 6: Use 80% of your max
Week 5:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 8: Use 60% of your max - Rest 1 minute:
1 set of 7: Use 70% of your max - Rest 1 to 2 minutes
1 set of 6: Use 80% of your max
Week 6:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 8: Use 60% of your max - Rest 1 to 2 minutes:
1 set of 6: Use 75% of your max - Rest 2 minutes
1 set of 4: Use 85% of your max
Week 7:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 8: Use 60% of your max - Rest 1 to 2 minutes:
1 set of 6: Use 75% of your max - Rest 2 minutes
1 set of 4: Use 85% of your max
Week 8:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 7: Use 60% of your max - Rest 1 to 2 minutes:
1 set of 6: Use 75% of your max - Rest 2 minutes
1 set of 4: Use 85% of your max
Week 9:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 6: Use 60% of your max - Rest 1 to 2 minutes:
1 set of 6: Use 75% of your max - Rest 2 minutes
1 set of 4: Use 90% of your max
Week 10:
Warm up: 1 set of 20 reps - Rest 1 minute:
1 set of 8: Use 50% of your max - Rest 1 minute:
1 set of 6: Use 60% of your max - Rest 2 minutes:
1 set of 4: Use 75% of your max - Rest 2 minutes
1 set of 2: Use 90% of your max
My Nutrition Program View My Full Nutrition Program
-NB- has not added any program information.
My Supplement Program View My Full Supplement Program
-NB- has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I look at pictures of some of the greats and tell my self that if i work hard enough i can look somthing like that.
Visitor Comments
Leave a Comment
donnakay
Anything is possible. Look how far you have already come! If you can dream it..you can achieve it! Best of luck with your goals!
Dec 18, 2009 8:23pm
izzylicious
wooooow aweasome transformation !! i lost 45 lbs but i cant lose last 45 lbs.. i am gaining weight idk how, probably water/muscle cauze am not getting fatter.. i wish i can reach a transformation like urs :) so cut, pstt. gratz i guess !! keep the good work on bulkin' i am thinking about getting a test booster too after my 18th birthday :P
Jan 15, 2009 12:12pm
marcodeniro
what part of michigan r u from. I live in dearborn melvindale area just outside of Detroit
Dec 15, 2008 6:00pm
Bodysteele
15, a fairly big frame.....whether you know it or not right now is showtime for you...all that natural test and recovery ability just BE CONSISTENT WITH IT AND PATIENT.
BEING CONSISTENT is the BEST ADVICE I could give you....and eat well.
If you do that youll add 50-70% onto your lifts in the next 4 yrs guaranteed barring injury.
Nov 7, 2007 5:57pm
Bonebrake
Thanks for the compliment pal! You're doing well yourself for just starting out! I wish I would have been hardcore about lifting at 15! You can be a jacked-shredded-ripped monster at 18 if you lift heavy, sleep heavy, and eat heavy!
Jun 20, 2007 6:30pm
Tucdaddy
Just checked out your progress; good job losing the weight. Eat high levels of protein and drop out carbs. Eat moderate levels of fat, but dropping the carbs is key. If you lift hard, you'll gain muscle and lose fat at the same time. Good luck!
Jun 6, 2007 3:03pm
Tucdaddy
Lift hard and eat like crazy. 20-30gr of protein every 2-3 hours. I started seeing the most gains when I got my nutrition nailed. Good luck!
Jun 6, 2007 3:01pm
