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Overall Goal
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Gain Muscle
i was gone from bb.com for a while but i was not gone from the gym!
Progress & Goals
BEFORE
May 1, 2007
CURRENT
Nov 11, 2009
142.6 Lbs.
LEAN BODY MASS
15.8 Lbs.
BODY FAT
CURRENT WEIGHT
158.3
Lbs.
May 26, 2009
CURRENT BODY FAT
10
%
Jan 14, 2009
PROGRESS HISTORY
Lbs.
2007-08-24,2007-11-20,2007-12-20,2007-12-23,2008-10-23,2008-10-28,2008-11-03,2008-11-26,2008-11-30,2008-12-22,2009-01-09,2009-01-14,2009-01-21,2009-05-26
149.8,156.2,160.6,167.2,143,140.8,138.6,140.8,143,145.2,147.4,149.6,154,158.4
Jan 11, 2008
173.8 Lbs.
%
2007-08-24,2007-11-20,2008-10-23,2008-10-28,2008-11-26,2009-01-09,2009-01-14
15.8,13,12,10,8,9,10
Jan 11, 2008
10 %
Lbs.
2007-08-24,2007-11-20,2007-12-20,2007-12-23,2008-10-23,2008-10-28,2008-11-03,2008-11-26,2008-11-30,2008-12-22,2009-01-09,2009-01-14,2009-01-21,2009-05-26
126.1,135.9,139.7,145.5,125.8,126.7,124.7,129.5,131.6,133.6,134.1,134.6,138.6,142.6
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
day1 - back, traps and abs
reverse grip barbell rows - 4x 6- 10
bent-over one arm dumbbell rows - 3x 6- 10
wide grip pullups/ lat pulldowns - 3x 6- 10
barbell deadlifts - 3x 6- 10
smith machine/ trap machine shrugs - 6x 10
superset abs for 4 sets
****off bench reverse crunch - 10 reps
****cable crunches - 10 reps
day2 - chest, biceps and calfs
incline smiths machine bench press - 4x 6- 10
flat bench dumbbell press - 3x 6- 10
high pulley cable crossovers - 3 6x 10
parallel bar dips (deep) - 3x 6- 10
barbell curls - 3x 8- 12
seated 2 arm dumbbell curls - 3x 8- 12
machine preacher curls - 3x 8- 12
seated calf raises - 6x10
day3 - cardio session of choice - no lifting
day4 - legs
smiths machine squats (deep) 4x 6- 10
barbell lunges (walking or static) 3x 20 steps
leg press - 3x 10
superset for 3 sets
****seated leg extension - 10 reps
****lying leg curls - 10- 15 reps
stiff leg barbell deadlifts - 3x 10
standing calf raises - 6x 10
day5 - shoulders, triceps and abs
superset for 5 sets
****seated dumbbell overhead press - 10 reps
****dumbbell side lateral raises - 10 reps
wide grip barbell upright rows - 3x 6- 10
smiths overhead (front of head) press - 3x 10
parallel bar dips (shallow) - 3x 10
close grip smiths bench press - 3x 10
seated dumbbell french press - 3x 10
superset abs for 4 sets
****off bench reverse crunch - 10 reps
****cable crunches - 10 reps
day6 - cardio session of choice - no lifting
day7 - day off
reverse grip barbell rows - 4x 6- 10
bent-over one arm dumbbell rows - 3x 6- 10
wide grip pullups/ lat pulldowns - 3x 6- 10
barbell deadlifts - 3x 6- 10
smith machine/ trap machine shrugs - 6x 10
superset abs for 4 sets
****off bench reverse crunch - 10 reps
****cable crunches - 10 reps
day2 - chest, biceps and calfs
incline smiths machine bench press - 4x 6- 10
flat bench dumbbell press - 3x 6- 10
high pulley cable crossovers - 3 6x 10
parallel bar dips (deep) - 3x 6- 10
barbell curls - 3x 8- 12
seated 2 arm dumbbell curls - 3x 8- 12
machine preacher curls - 3x 8- 12
seated calf raises - 6x10
day3 - cardio session of choice - no lifting
day4 - legs
smiths machine squats (deep) 4x 6- 10
barbell lunges (walking or static) 3x 20 steps
leg press - 3x 10
superset for 3 sets
****seated leg extension - 10 reps
****lying leg curls - 10- 15 reps
stiff leg barbell deadlifts - 3x 10
standing calf raises - 6x 10
day5 - shoulders, triceps and abs
superset for 5 sets
****seated dumbbell overhead press - 10 reps
****dumbbell side lateral raises - 10 reps
wide grip barbell upright rows - 3x 6- 10
smiths overhead (front of head) press - 3x 10
parallel bar dips (shallow) - 3x 10
close grip smiths bench press - 3x 10
seated dumbbell french press - 3x 10
superset abs for 4 sets
****off bench reverse crunch - 10 reps
****cable crunches - 10 reps
day6 - cardio session of choice - no lifting
day7 - day off
My Nutrition Program View My Full Nutrition Program
onimusha has not added any program information.
My Supplement Program View My Full Supplement Program
onimusha has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
by waiting for the right part of my day to focus on my anger.
Visitor Comments
Leave a Comment
doobz0326
I am doing good hitting the gym 3-5 days a week both weight and cardio . I am loving it Hey I put up new pics a few weeks ago so I was hoping you could look at them and tell me what you think . I am still trying to lean down getting much closer to my ripped physique goal I think. How are ya? I am sorry it took so long to get back to you .
Jan 21, 2010 1:12pm
doobz0326
I have a question for ya ...decided to focus entirely on cutting fat to get super ripped and tight with low bf% and maintain my current mass. hardcore cardio running swimming etc 6 days a week with bodyweight routines to maintain mass 3 days a week. do you think with a clean diet this schedule will get me from 14% bf to 6-8% over time ? After I get bf down I will look at bulking ..do you think that schedule will actually get me results?
Sep 30, 2009 2:53pm
doobz0326
I am good . took a break for a month for health issues , but I am getting back to it this next week. adding in 3 swimming days with 2 running days and 3 weight workouts . I am excited . Still gunning for 8-10% bf and getting ripped as my immediate goal. how are u? how is that cut going?
Aug 24, 2009 1:57pm
doobz0326
thanks man compliments really help me bro what the progress on that cut these days
Jul 2, 2009 2:53pm
Patrick227
You're looking better and better as you get leaner and leaner. There' a huge payoff when a mesomorph adds muscle! On my present routine, I'm getting more and more defined and more and more muscular, even my weight is trending up about 4-5 lbs. while not eating any more. The weight gain, ironically, seems to come from the ten speed riding in the a.m. with stops for body weight exercise along the way. Am interested in pix of your new house too!
May 13, 2009 6:58pm
mwatg
just callin' in. looking good bro - keep it up. i've gone for the mass building rather than the cutting - up to 195 now - still a feint outline where the abs are supposed to be!
Mar 2, 2009 2:00pm
doobz0326
new pics up!the pics are in progress all marked either 2/19 or 2/20 looking forward to you critique . what has improved in the 6 months since I started lifting?
Feb 21, 2009 1:42am
kg_luv
Hey what's up man, hope you are doing well. I hope that your training is going great and you are getting the results you are looking for! Thanks for you help and encouragement and provding some inspiration, appreciate it! Keep it up!
Feb 4, 2009 4:40pm
kg_luv
Hey whats up man how you doing? Hope the training is coming along great, have a great rest of the day!
Jan 29, 2009 5:57pm
lordkuz
Awesome. I intend to be back there in September / October - I shall keep in touch.
Thanks
Jan 27, 2009 4:32am
lordkuz
Hey! Just wondering how you go training at your gym in Osaka, in regard to your tattoos. I have been spending a couple of weeks each year in Osaka (Noda), and tried to find a gym - but each time I approach a gym - I am either told I cannot train, or I have to completely cover up. As I am tattooed on my arms and down to my lower legs - I would have to wear a full track suit. I cannot train like this -made do with a small boxing gym near JR Fukushima n - but it is not very well equipt for weights.
Jan 25, 2009 2:52am
kg_luv
Alright, I am just not sure where to go from now you know...still pretty fairly new to all this. So a clean bulk, build muslce and then go for cutting?
Jan 15, 2009 9:23pm
kg_luv
Doing good man, I am right at the point where I am done losing the weight and need to start packing the muscle...any advice.
Jan 15, 2009 7:03pm
doobz0326
ahhh that makes sense .... did not realize you were following with a bulk so the bf will go back up some . have at it dude and keep me posted!
Jan 15, 2009 1:15pm