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Overall Goal
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Gain Muscle
I wan't to put on muscle, gain strenght and maybe compite
Progress & Goals
BEFORE
Nov 6, 2010
CURRENT
Apr 22, 2011
182.2 Lbs.
LEAN BODY MASS
15.8 Lbs.
BODY FAT
CURRENT WEIGHT
198
Lbs.
Dec 3, 2012
CURRENT BODY FAT
8
%
May 2, 2011
PROGRESS HISTORY
Lbs.
2010-06-13,2010-09-15,2010-09-28,2010-10-11,2010-10-27,2010-11-07,2010-11-08,2011-01-27,2011-03-12,2011-03-27,2011-03-31,2011-04-21,2011-04-30,2011-05-06,2012-12-03
187,193,187,190,189,189,191,194,187,184,183,175,191,189,198
%
2010-06-13,2010-09-15,2010-09-28,2010-11-08,2011-03-27,2011-04-21,2011-05-02
8,8,7,8,6,4,8
Lbs.
2010-06-13,2010-09-15,2010-09-28,2010-10-11,2010-10-27,2010-11-07,2010-11-08,2011-01-27,2011-03-12,2011-03-27,2011-03-31,2011-04-21,2011-04-30,2011-05-06,2012-12-03
172,177.6,173.9,176.7,175.8,175.8,175.7,178.5,172,173,172,168,175.7,173.9,182.2
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
It's a high intensity periodization program inspired by my swimming style of training. In swimming there were endurance weeks, sprint weeks, basic andurance weeks, easy weeks, taper weeks(short workouts only focusing on speed) and more but it doesn't really matter becouse no one knows the diffrence of the rest unless they have swum before. This idea is the skeleton of my program.
Week 1: 10x10 (Basic endurance)
Monday
10x10 Bench
10x10 Dips
3x12 Reverse grip bench
3x12 Scull crushers
Tuesday
10x10 Bent over row
10x10 Precher curls
3x12 Pull ups
3x12 Reverse grip curls
Wednesday
Rest or cardio
Thursday
10x10 Squats
10x10 Good morning
3x12 Calf raises
3x12 Deadlifts
Friday
10x10 Shoulderpress
10x10 Upright row
3x12 Lateral raises
3x12 Bent over lateral raises
Week 2: 5x5;supersets (Power)
Monday
5x(5 Dumbell Benchpress + 5 Standing tricep)
5x(5 Weighted dips + 5 Incline dumbell benchpress)
Tuesday
5x(5 Bent over row + 5 curls)
5x(5 Pull ups + 5 Hammercurls)
Thursnay
5x5 Deadlifts
5x5 Squats
5x(5 Leg extensions + 5 Leg curls)
Friday
5x(5 Shoulderpress + 5 Backside shrugs)
5x(5 Dumbbell shoulderpress + 5 Lateral raises)
Week 3: Drop sets (Max VO2)
Week 4: Pyramid 10-8-6 reps (Sprint)
Week 5: 1 RM (Taper)
Week 1: 10x10 (Basic endurance)
Monday
10x10 Bench
10x10 Dips
3x12 Reverse grip bench
3x12 Scull crushers
Tuesday
10x10 Bent over row
10x10 Precher curls
3x12 Pull ups
3x12 Reverse grip curls
Wednesday
Rest or cardio
Thursday
10x10 Squats
10x10 Good morning
3x12 Calf raises
3x12 Deadlifts
Friday
10x10 Shoulderpress
10x10 Upright row
3x12 Lateral raises
3x12 Bent over lateral raises
Week 2: 5x5;supersets (Power)
Monday
5x(5 Dumbell Benchpress + 5 Standing tricep)
5x(5 Weighted dips + 5 Incline dumbell benchpress)
Tuesday
5x(5 Bent over row + 5 curls)
5x(5 Pull ups + 5 Hammercurls)
Thursnay
5x5 Deadlifts
5x5 Squats
5x(5 Leg extensions + 5 Leg curls)
Friday
5x(5 Shoulderpress + 5 Backside shrugs)
5x(5 Dumbbell shoulderpress + 5 Lateral raises)
Week 3: Drop sets (Max VO2)
Week 4: Pyramid 10-8-6 reps (Sprint)
Week 5: 1 RM (Taper)
My Nutrition Program View My Full Nutrition Program
oakspoks has not added any program information.
My Supplement Program View My Full Supplement Program
oakspoks has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
"Winning isn't everything...it's the ONLY THING"
-me, 2009.
-me, 2009.
Visitor Comments
oakspoks updated his weight from 189 Lbs. to 198 Lbs., a 9 Lb. gain in 577 days.