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Progress & Goals
188 Lbs.
LEAN BODY MASS
12 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Here is my current routine
Day 1 – chest / shoulders / triceps / traps
Incline bench press – 5 sets of 5
Incline machine press – 5 sets of 5
Military shoulder press - 5 sets of 5
Upright row – 5 sets of 5
Overheard tri extensions – 5 sets of 5
Dumbbell shrugs - 5 sets of 5
Day 2 – abs / quads / hams / calves
Weighted crunches - 3 sets of 50 reps
Leg press - 5 sets of 5
Squats - 5 sets of 5
Leg curls - 5 sets of 5
Standing calf raises – 5 sets of 5
Day 3 - upper back / lats / lower back / bi’s
Pull ups - 5 sets of 5
Pull downs (to the front) - 5 sets of 5
Bent over rows – 5 sets of 5
Machine rows - 5 sets of 5
Rear delt dumbbell raises – 5 sets of 5
Barbell curls - 5 sets of 5
Incline bench dumbbell curls – 5 sets of 5
Day 4 – Off
Day 5 – chest / shoulders / triceps / traps
Incline dumbell press - 4 set of 12 -15
Incline dumbell fly - 4 set of 12 -15
Overhead Dumbbell press - 4 set of 12 -15
Dumbbell side raises – 4 sets of 12-15
Close grip bench press - 4 set of 12 -15
Barbell shrugs - 4 set of 12 -15
Day 6 - abs / quads / hams / calves
Leg raises - 3 set of 50
Leg ext - 4 set of 20
Leg curls - 4 set of 20
Sumo squats with dumbbell - 4 set of 20
Walking lunges - 4 set of 20 per leg
Day 7 - upper back / lats / lower back / bi’s
Pull ups - 4 set of 12 -15
Pull ups (close neutral grip) - 4 set of 12 -15
Reverse pec deck (rear delt) – 4 sets of 12-15
Rack pulls - 4 set of 12 -15
Barbell curls - 4 set of 12 -15
Concentration curls - 4 set of 12 -15
Day 8 Cardio – Off
Day 9 repeat day 1
*Abs – 100 reps before every workout (your choice of exercise)
My Nutrition Program View My Full Nutrition Program
A sample diet of a contest cut for me
2583 cal / 89g fat / 137g carb / 302g pro
Meal 1
4 whole omega 3 eggs
½ c egg whites
¾ c old fashioned oats, dry measure
Meal 2
1 cup almond milk UNSWEETENED
2 scoops of isolate protein
Meal 3
200g chicken breast
40g bell pepper
75g broccoli
1.5 tbs evoo
Meal 4: post workout
1 cup almond milk UNSWEETENED
2 scoops of isolate protein
¾ c old fashioned oats, dry measure
Meal 5
150g cooked sweet potato
250g tilapia, raw weight
75g broccoli
½ tbs evoo
Meal 6
200g pink salmon, raw weight
125g cooked asparagus
1 tbs evoo
My Supplement Program View My Full Supplement Program
Here is a brief description on various supplements I take
Upon Waking:
Amino Energy
2 CLA
2 L-Carnitine
1 Opti-men
1 Fish Oil
Lunch:
Amino Energy
2 CLA
2 L-Carnitine
1 Opti-men
1 Fish Oil
Pre-Workout:
Creatine Monohydrate
5 L-Carnitine
2 CLA
6 Vasotropin
Post-Workout:
Creatine Monohydrate
1 Opti-Men
1 Fish Oil
I also use, Isoflex Protein or Gold Standard. Waxy Maize.
Pre-Bed:
3 ZMA
4 Magnesium
My Motivation Program View My Full Motivation Program
My Motivation Program
pepsiracer24 Check out my new photos from my first test shoot!
May 15, 2013 | Like
pepsiracer24 updated his weight from 193 Lbs. to 200 Lbs., a 7 Lb. gain in 6 days.
May 14, 2013 | Likepepsiracer24 updated his body fat from 5% to 6%, a gain of 1% in 6 days.
May 14, 2013 | Like
pepsiracer24 updated his weight from 192 Lbs. to 193 Lbs., a 1 Lb. gain in 8 days.
May 6, 2013 | Likepepsiracer24 added a new photo to his photo gallery.
Visitor Comments
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