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Progress & Goals
192.6 Lbs.
LEAN BODY MASS
31.4 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
DAY 1 - CHEST, BICEPS & ABS
Incline Bench Presses 3 Sets x 12, 10, 8 Reps
Flat Dumbbell Presses 3 Sets x 12, 10, 8 Reps
Incline Dumbbell Flyes 3 Sets x 12, 10, 8 Reps
Cable Crossovers 3 Sets x 12, 10, 8 Reps
Standing Barbell Curls 3 Sets x 12, 10, 8 Reps
Standing Barbell Curls 3 Sets x 12, 10, 8 Reps
Machine Crunches 3 Sets x 20 Reps
DAY 2 - BACK, REAR DELTS & LOWER BACK
Rear Lat Pulldowns 3 Sets x 12, 10, 8 Reps
Front Lat Pulldowns 3 Sets x 12, 10, 8 Reps
Barbell Rows 3 Sets x 12, 10, 8 Reps
Seated Machine Rows 3 Sets x 12, 10, 8 Reps
Bent-Over Dumbbell Lateral Raises 3 Sets x 12, 10, 8 Reps
3/4 Deadlifts 3 Sets x 15, 12, 10 Reps
REST DAY
DAY 3 - SHOULDERS, TRAPS, TRICEPS & ABS
Seated Military Presses 3 Sets x 12, 10, 8 Reps
Seated Side Dumbbell Lateral Raises 3 Sets x 12, 10, 8 Reps
Wide-Grip Upright Rows 3 Sets x 12, 10, 8 Reps
Dumbbell Shrugs 3 Sets x 15, 12, 10 Reps
Triceps Pushdowns 3 Sets x 15, 12, 10 Reps
Lying Triceps Extensions 3 Sets x 15, 12, 10 Reps
Dips 3 Sets x 15, 12, 10 Reps
Elbow To Knee Crunches 3 Sets x 20 Reps
DAY 4 - QUADS, HAMSTRINGS, CALVES & ABS
Leg Extensions 3 Sets x 20, 18, 15 Reps
Leg Presses 3 Sets x 20, 18, 15 Reps
Seated Leg Presses 2 Sets x 20, 15 Reps
Seated Leg Curls 3 Sets x 20, 18, 15 Reps
Adductor Machine 2 Sets x 20 Reps
Seated Leg Press Calf Raises 3 Sets x 15, 12, 10 Reps
Calf Extension Machine 3 Sets x 15, 12, 10 Reps
Hanging Knee Raises 3 Sets x 20 Reps
REST DAY
REST DAY
NOTES:
I perform 1-2 Warm-up Sets on the first exercise of each bodypart
using 50% of the first working set weight for 25-30 Reps
75% for 10-15 Reps.
(Don't take warmup sets to failure - Utilize them to increase blood flow into the muscle not kill it)
Every couple weeks if I have a training partner, I'll have him help me to squeeze out 1-2 Forced Reps
If I'm training alone I will utilize a Drop-Set or Rest-Pause. But I will only utilize these techniques on 1 exercise per bodypart.
Also, Every 6-12 weeks I take 1 week off from all training to recharge the CNS-Central Nervous System. Yes, it does drive me nuts but when I come back to training after 1 week off, I'm ALWAYS stronger so yes it is definitely worth doing!
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
pyeager updated his body fat from 17% to 15%, a loss of 2% in 200 days.
Mar 6, 2013 | Like
pyeager measured his arms at 17 in., a gain of 1.5 in. in 200 days and measured 8 other body parts.
Mar 6, 2013
pyeager updated his weight from 246.4 Lbs. to 247 Lbs., a 0.6 Lb. gain in 130 days.
Dec 26, 2012 | Likepyeager updated his workout program.
DAY 1 - CHEST, BICEPS & ABS Incline Bench Presses 3 Sets x 12, 10, 8 Reps Flat Dumbbell Presses 3 Sets x 12, 10, 8 Reps Incline Dumbbell Flyes 3 Sets x 12, 10, 8 Reps Cable Crossovers 3 Sets x 12, 10, 8 Reps Standing Barbell Curls 3 Sets x 12, 10, 8 Reps Standing Barbell Curls 3 Sets x 12, 10, 8 Reps Machine Crunches 3 Sets x 20 Reps DAY 2 - BACK, REAR DELTS & LOWER BACK Rear Lat Pulldowns 3 Sets x 12, 10, 8 Reps Front Lat Pulldowns...
Go to workout program
pyeager measured his arms at 17 in., no change in 68 days and measured 4 other body parts.