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Progress & Goals
106.2 Lbs.
LEAN BODY MASS
18.8 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
I alternate between testing my three-rep max and my two-rep max bi-weekly, increasing endurance as well as power.
I am currently training for a powerlifting competition, so my workout regimen mostly consists of power circuits and the major full-body lifts - squat, bench press and deadlift.
Depending on the number of days I can lift per week, I include these three workouts and add shoulders, back, arms and other full-body exercises to my remaining days.
Back Workout and Power Circuit
Deadlift – 2/3 rep max
Weighted Pullups – Do as many as you can for six sets
Bent over rows – 2/3 rep max
Power circuit – each exercise for 6-10 reps at 80% of 2/3 rep max for 3-5 circuits.
Chest Workout and Power Circuit
Incline bench Press – 2/3 rep max
Bench Press – 2/3 rep max
Floor Press – 2/3 rep max Power circuit - each exercise for 6-10 reps at 80% of 2/3 rep max for 3-5 circuits.
Leg Workout
Squats – 2/3 rep max, followed by a drop set of 6-10 reps at 80% of max
Reverse lunges – 2/3 reps in each leg to max, followed by a drop set of 6-10 reps at 80% of max
Leg Press - 2/3 rep max, followed by a drop set of 6-10 reps at 80% of max
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
pauladanielle updated her weight from 120 Lbs. to 125 Lbs., a 5 Lb. gain in 37 days.
Jan 16, 2013 | Likepauladanielle updated her body fat from 16% to 15%, a loss of 1% in 37 days.
Jan 16, 2013 | Like
pauladanielle updated her body fat from 15.5% to 18%, a gain of 2.5% in 104 days.
Nov 27, 2012 | Likepauladanielle updated her weight from 125 Lbs. to 125 Lbs., no change in 104 days.
Nov 27, 2012 | Like
pauladanielle updated her workout program.
I am currently training for a powerlifting competition, so my workout regimen mostly consists of power circuits and the major full-body lifts - squat, bench press and deadlift. Depending on the number of days I can lift per week, I include these three workouts and add shoulders, back, arms and other full-body exercises to my remaining days. Back Workout and Power Circuit Deadlift – 2/3 rep max Weighted Pullups – Do as many as you can for six sets Bent over rows – 2/3 rep max Power circuit – each...
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