Progress & Goals
167.2 Lbs.
LEAN BODY MASS
41.8 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Goal, get to the gym 4 times per week-
Mon.- Lat Pulldowns 100 lbs 3 sets X 10
Rear Delt/Rhomboid 75 lbs 3 sets X 10
Barbell Bench Press 135 X 10, 155 X 10, 185 X 10, 205 X as many as I can until 10 (right now about 5).
Incline Dumbell Press 60lbs 3 sets of 10 (last set i can get about 8).
Pilates abs, Stretching, light hamstring work
Tues.- 20 min. cardio mix of bike/eliptical HIIT
Shoulder dumbbell press 35 lbs 3 sets X 10
Lat Raises 15lbs 3 sets of 10
Biceps 30s curls 3 sets X 10
Seated hammer curls 20 lbs 3 sets X 10
Abs on mat, stretch
Wed. Skull crushers 60 lbs 3 sets X 10/10
Tricep pushdowns, 110, 130, 150 3 sets X 10
Legs curls 55 lbs 3sets X 10
Leg extensions 55 lbs 3 sets X 10
back band work, abs machine
Thurs. off
Fri. 30 minutes of pilates/stretch
lat pulldowns 2 sets x 10 112.5
dumbbell bench 2 sets x 10 65 lbs
triceps single pulldowns 2 sets x 10 50 lbs.
biceps on lat pulldown 1 set x 10 112.5
bicep curls 1 set x 9 50 lbs preacher curl
If there is a day 5, do what i feel like that day.
Week of 8/3/09
30 min of cardio on recumbent bike. 10 min warmup, 20 HIIT
10 minutes eliptical. 40 min cardio!!!
Chest- bench press 135 x 10, 155 x 10, 185 x 10, 205 x 8 (ties my all time high from when i was 19!)
pec dec flies- 90 x 10, 105 x 10, 120 x 10? (i forget)
back lat pulldowns 100 x 10, 112.5 x 10, 125 x 4 + 100 x 5
intense stretching (bad back day.
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program
njplaya1981 updated his weight from 210 Lbs. to 209 Lbs., a 1 Lb. loss in 67 days.
Mar 10, 2013 | Likenjplaya1981 Got some new motivation today after hearing two great fitness stories from friends!
Sep 10, 2012 | Likenjplaya1981 updated his weight from 210 Lbs. to 209 Lbs., a 1 Lb. loss in 48 days.
Aug 14, 2012 | Likenjplaya1981 Ok, had probably the ahrdest workout of the year after setting new goals for myself. Don't feel as bad in the back as I thought I would!
Jul 17, 2012 | Likenjplaya1981 Set some new goals today because I'm runnin in place, let's see if this works
Jul 16, 2012 | Like


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njplaya1981 updated his weight from 209 Lbs. to 209 Lbs., no change in 71 days.