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Progress & Goals
86.6 Lbs.
LEAN BODY MASS
27.4 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Fasted AM cardio and heavy lifting 3 days a week all while training for an ultra marathon
Monday - Chest and Shoulders
Smith Machine Incline Bench Press
Machine Fly
Barbell Bench Press
Barbell Up Right Row
Standing Front Barbell Raise Over Head
Barbell Shoulder Press
Dumbbell Lateral Raise
Dumbbell Bench Press
Dumbbell Arnold Press
Tuesday Legs
Smith Machine Stiff Legged Deadlift
Standing Calf Raises
Barbell Full Squat
Leg Press
Seated Leg Curl
Glute Kickback
Pile Squat
Dumbbell Lunges
Wed Abs
Ab Crunch Machine
Decline Crunch
Knee Hip Raise On Parallel Bars
Flat Bench Lying Leg Raise
Side Jackknife
Thursday - Arms
Barbell Curl
Dip
Dumbbell Preacher Curl
EZ Bar Decline Close Grip Skull Crusher
Cable Standing One Arm Bicep Curl
Cable One Arm Tricep Extension
Cable Triceps Pushdown
Seated Dumbell Curl
Hammer Curls
Reverse Grip Triceps Pushdown
Friday - Back
Back Extensions - Hyperextensions
Cable Seated Row
Wide-Grip Lat Pulldown
Barbell Reverse Grip Bent Over Row
T Bar Row
Bent Over Two-Dumbbell Row
My Nutrition Program View My Full Nutrition Program
My Diet Program - a work in progress
Meal 1 - 2 egg whites with a slice of lean, corn beef
Meal 2 - Greek Yogurt and 1T of low calorie peanut butter
Meal 3 - 1/2 chicken breast, 1/3 cup quinoa, 1/4 cup beans (usually kidney), broccoli
Meal 4 - 1 1/2 scoop of whey protein (post workout)
Meal 5 1/2 can of tuna in water with mustard and pico de gallo
Meal 6 - chicken breast, side salad
Meal 7 (just added) - 1 scoop of whey protein
Total calories - 1350, protein 140, fat 40g, carbs 106
My Supplement Program View My Full Supplement Program
I'm still learning about supplements
2 multivitamins
b12
vitamin D
L-glutamine
My Motivation Program View My Full Motivation Program
