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Fit Status /// View History
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Mar 2004
HOW I STARTED:
WHY I LOVE IT:
I feel healthy.
onuraksu's Progress & Goals
Lbs.
2008-08-02, 2007-06-05, 2008-08-02, 2008-12-11, 2009-02-07
156.2, 160.0, 156.2, 160.6, 158.4
2008-12-30
165 Lbs.
TIME UNTIL GOAL:
Expired
Start:
160 Lbs.
Goal:
165 Lbs.
Dec 30, 2008
%
2008-08-02, 2008-08-02, 2010-08-01
9.0, 9.0, 7.0
2009-08-31
6 %
TIME UNTIL GOAL:
Expired
Start:
9%
Goal:
6%
Aug 31, 2009
Lbs.
2008-08-02
142.1
Current LBM:
147.3 Lbs.
Feb 07, 2009
this member has not entered weight or body fat
this member has not entered a body fat measurement
onuraksu's Program
My Workout Program View My Full Workout Program
My Workout Program
Day 1
Chest Sets Reps
Incline bench press 4 15,12,10,8 + 2 forced reps
Flat dumbell Flyes 3 15,12,10 + 5 partials
Weighted dips 3 12,10,8 + 4 negatives
Cable crossovers 3 20,15,12 + 20 sec. static hold
Abs
Hanging Leg Raises 3 15-20
Weighted chins 3 15-20
Day 2
Back
Machine Pullovers 3 15,12,10 + 2 forced reps
Lat Pulldowns 3 15,12,10 + 5 partials
Underhand Barbell Rows 3 12,10,8
Close Grip T-Bar Rows 3 12,10,8
Deadlifts 3 8,6,4
Day 3
Exercises Sets Reps
Arms
Dumbell Preacher Curls 3 15,12,10
Cable Triceps Pressdowns 4 15,12,10
Barbell Drag Curls 3 12,10,8 + 1 drop for 5 more reps
Overhead Dumbell Extensions 3 12,10,8 + 4 forced reps
Incline Hammer Curls 3 12,10,8 + 4 alternating reps
Incline E-Z Bar Extensions 3 12,10,8 + 4 partials
Barbell Wrist Curls 3 15 superset w/ reverse wrist curls
Day 4
Exercises Sets Reps
Legs
Leg Extensions 3 20,15,12
Barbell Squats 3 15,12,10,8
Leg Presses 3 15,12,10 + 4 partials w/ spotter
Walking Barbell Lunges 3 20 steps
Dumbell Stiff Leg Deadlifts 3 15,12,10 – ¾ bottom range of motion
Standing Leg Curls 3 12-15 + 4 peak contractions
Day 5
Exercises Sets Reps
Shoulders
Seated Side Laterals 3 15,12,10 + 1 drop for extra 5 reps
Front Barbell Presses 3 12,10,8
Cable Rear Delt Laterals 3 12-15 + 1 20 sec. static hold
Traps
Upright Barbell Rows 3 12,10,8 + 1 set shrugs for 15 reps
Calves
Standing Calf Raises 3 20,15,12 + 4 negatives
Seated Calf Raises 3 20,15,12
Abs
Lying Leg Raises 3 20
Bent Knee Crunches 3 20
Chest Sets Reps
Incline bench press 4 15,12,10,8 + 2 forced reps
Flat dumbell Flyes 3 15,12,10 + 5 partials
Weighted dips 3 12,10,8 + 4 negatives
Cable crossovers 3 20,15,12 + 20 sec. static hold
Abs
Hanging Leg Raises 3 15-20
Weighted chins 3 15-20
Day 2
Back
Machine Pullovers 3 15,12,10 + 2 forced reps
Lat Pulldowns 3 15,12,10 + 5 partials
Underhand Barbell Rows 3 12,10,8
Close Grip T-Bar Rows 3 12,10,8
Deadlifts 3 8,6,4
Day 3
Exercises Sets Reps
Arms
Dumbell Preacher Curls 3 15,12,10
Cable Triceps Pressdowns 4 15,12,10
Barbell Drag Curls 3 12,10,8 + 1 drop for 5 more reps
Overhead Dumbell Extensions 3 12,10,8 + 4 forced reps
Incline Hammer Curls 3 12,10,8 + 4 alternating reps
Incline E-Z Bar Extensions 3 12,10,8 + 4 partials
Barbell Wrist Curls 3 15 superset w/ reverse wrist curls
Day 4
Exercises Sets Reps
Legs
Leg Extensions 3 20,15,12
Barbell Squats 3 15,12,10,8
Leg Presses 3 15,12,10 + 4 partials w/ spotter
Walking Barbell Lunges 3 20 steps
Dumbell Stiff Leg Deadlifts 3 15,12,10 – ¾ bottom range of motion
Standing Leg Curls 3 12-15 + 4 peak contractions
Day 5
Exercises Sets Reps
Shoulders
Seated Side Laterals 3 15,12,10 + 1 drop for extra 5 reps
Front Barbell Presses 3 12,10,8
Cable Rear Delt Laterals 3 12-15 + 1 20 sec. static hold
Traps
Upright Barbell Rows 3 12,10,8 + 1 set shrugs for 15 reps
Calves
Standing Calf Raises 3 20,15,12 + 4 negatives
Seated Calf Raises 3 20,15,12
Abs
Lying Leg Raises 3 20
Bent Knee Crunches 3 20
My Nutrition Program View My Full Nutrition Program
onuraksu has not added any program information.
My Supplement Program View My Full Supplement Program
onuraksu has not added any program information.
My Motivation Program View My Full Motivation Program
onuraksu has not added any program information.
About onuraksu
About Me:
My Favorites:
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Lifting Stats:
Members I Inspire:
Latest Forum Posts
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Latest BodyBlog Entries
Welcome!
Posted in Training : Dec 28, 2010 8:10pmWelcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!
Visitor Comments
lisababy23
Hello,
My name is lynda
I saw your profile today in this site and get interested to know you, because you look very nice in your profile, here is my email address (lyndaoneil22@yahoo.com).please send me an email so that i will send you my photos and tell you more about my self,.
mail me at(lyndaoneil22@yahoo.com)
Remember distance,color,religion or tribe does not matter but love matters a lot.
kiss my dear love
lynda oneil
Mar 25, 2012 7:35am
MooseZilla
Thank you! Work hard. Play hard. Train even harder. Let's get it done! : )
Mar 7, 2012 5:06pm
favourlove
Hello
My name is favour i saw your profile today and became intrested in you,i will also like to know you more,and if you can send an email to my email address,i will give you my pictures here is my email address (favourand2011@hotmail.com) I believe we can move from here! Awaiting for your mail to my email address below.
(address favourand2011@hotmail.com)
Miss favour. THANK
Mar 5, 2012 1:03pm
MalibuDeanna
Hi! Stopping by to check out my contacts/friends here. Great progress photos! Keep up the great work and stop by and say hello : )
Feb 28, 2012 8:26am
dharmagirl007
Thanks for the compliment! I'm just starting out on my body transformation project. Where in Italy do you live? I've visited several times and have Italian ancestry. Italy is magnificent! I admire all the hard work you've put into your body.
Dec 28, 2011 9:28am
doctorstacy
Onar thanks for the friendship request. Happy to add you. wishing you a wonderful holiday. Great physique...vessels are popping.
Dec 23, 2011 4:39pm
onuraksu is now friends with -GSXR-BlondiE- and fitnesssenia.