Bodybuilding.com Information Motivation Supplementation
in:
rahendri1351
20%
bf
128 Lbs.
wt
5'4"
ht
BodySpace Member
rahendri1351
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Reputation:

Member Since: Oct 29, 2006

Last Visit: Yesterday, 11:38pm

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BODYGROUPS

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INSPIRED BY

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real name
Becky
age
28
gender
Female
location
Onalaska, WI, US
gym
Snap Fitness
occupation
Personal Trainer
Overall Goal
///
Lose Fat
To be the best me possible...mentally, physically, and spiritually....period
goal physique
Fit Woman

Progress & Goals

BEFORE
Jun 10, 2011
CURRENT
Nov 4, 2012

102.4 Lbs.

LEAN BODY MASS

25.6 Lbs.

BODY FAT

CURRENT WEIGHT
128
Lbs.
Apr 8, 2013
Lbs.
Save
CURRENT BODY FAT
20
%
Apr 8, 2013
%
Save

PROGRESS HISTORY

Lbs.
2007-06-06,2007-07-05,2007-07-09,2007-12-12,2008-03-05,2009-09-22,2010-02-23,2010-04-16,2010-12-27,2011-02-25,2011-02-26,2011-03-02,2011-05-03,2011-06-10,2011-06-17,2011-07-14,2011-07-15,2011-07-16,2011-08-10,2011-08-19,2011-09-22,2011-10-03,2011-10-06,2011-10-08,2011-10-13,2011-10-21,2011-10-27,2011-10-29,2011-11-30,2011-12-16,2012-01-09,2012-01-27,2012-02-02,2012-03-05,2012-03-14,2012-07-03,2012-11-04,2012-11-10,2012-11-20,2013-01-25,2013-02-18,2013-02-19,2013-03-17,2013-04-06,2013-04-08
128,126,126,125,122.5,147,141,139,135,134.1,133.7,133.1,132.1,131.2,130,130,127.6,126.6,125,123.4,122.6,121.4,119.4,118.6,117,116.4,115.2,114.4,114.4,111.8,113.6,112.2,112.8,113.4,112.6,120,124,124,124,124,128,128,128,128,128
Aug 05, 2013
124.4 Lbs.
%
2007-07-09,2011-02-26,2011-06-10,2011-07-14,2011-08-19,2011-09-22,2011-10-13,2011-10-27,2012-01-21,2012-02-02,2012-03-06,2012-07-25,2012-08-01,2012-11-04,2012-11-10,2013-03-17,2013-04-08
18.1,21,19,18,18,18,16,14,14,13,13,16,16,20,20,20,20
Aug 05, 2013
16 %
Lbs.
2007-06-06,2007-07-05,2007-07-09,2007-12-12,2008-03-05,2009-09-22,2010-02-23,2010-04-16,2010-12-27,2011-02-25,2011-02-26,2011-03-02,2011-05-03,2011-06-10,2011-06-17,2011-07-14,2011-07-15,2011-07-16,2011-08-10,2011-08-19,2011-09-22,2011-10-03,2011-10-06,2011-10-08,2011-10-13,2011-10-21,2011-10-27,2011-10-29,2011-11-30,2011-12-16,2012-01-09,2012-01-27,2012-02-02,2012-03-05,2012-03-14,2012-07-03,2012-11-04,2012-11-10,2012-11-20,2013-01-25,2013-02-18,2013-02-19,2013-03-17,2013-04-06,2013-04-08
107.5,105.8,105.8,105,102.9,123.5,118.4,116.8,113.4,112.6,112.3,111.8,111,110.2,109.2,109.2,107.2,106.3,105,103.7,103,102,100.3,99.6,98.3,97.8,96.8,96.1,96.1,93.9,95.4,94.2,94.8,95.3,94.6,100.8,99.2,99.2,99.2,99.2,102.4,102.4,102.4,102.4,102.4

LATEST MEASUREMENTS

  • Arms
    11" a gain of 0.5" in 439 days
    Dec 4, 2012
  • Chest
    36" a gain of 4" in 273 days
    Dec 4, 2012
  • Waist
    25" a loss of 1" in 14 days
    Oct 6, 2011
  • Hips
    34" a loss of 4.5" in 69 days
    Sep 22, 2011
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My Workout Program

Currently following Layne Norton's PHAT routine from Simply Shredded:

I do 25 minutes of cardio before and after each routine or 5-6 times a week.

Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

Day 7: Rest

My Nutrition Program View My Full Nutrition Program

rahendri1351 has not added any program information.

My Supplement Program View My Full Supplement Program

rahendri1351 has not added any program information.

My Motivation Program View My Full Motivation Program

rahendri1351 has not added any program information.

What rahendri1351 Is Up To

rahendri1351 is now friends with KnowledgeGod144, Jtgator10 and 2 others.

May 15, 2013

rahendri1351 is now friends with MHLATINLOVER.

May 12, 2013
rahendri1351 rated Controlled Labs Orange Triad as a
10/10

Review: If I had to take just one supplement, this would be the only one I need. I feel so much better taking this supplement along with working out and eating right. I have more natural energy and recover quicker when I take it. My joints take a beating, but this supplement decreases the inflammation in my knees.

May 4, 2013

rahendri1351 is now friends with 1FitFox and APNM05.

May 3, 2013

rahendri1351 is now friends with hunterxavon, Katj3250 and 4 others.

Apr 28, 2013

rahendri1351 is now friends with jmattk, anzalulu and 1 other.

Apr 8, 2013

rahendri1351 added a new photo to her progress photos.

Apr 8, 2013 |
saklank, owendarren and 2 others like this.
Flagged as spam
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rahendri1351 is now friends with ProHiker.

Mar 29, 2013

rahendri1351 is now friends with Hurt03 and Ballany18.

Mar 23, 2013

rahendri1351 is now friends with blt2305 and Bartlettr89.

Mar 19, 2013

rahendri1351 is now friends with gallmanm, laxinme2 and 1 other.

Mar 12, 2013

rahendri1351 is now friends with jkronforst and Fergusonpatrick.

Mar 4, 2013

rahendri1351 is now friends with JeremiahFox, marmolejos and 1 other.

Feb 20, 2013

rahendri1351 joined YMCA (La Crosse, Wisconsin).

Date Joined: February 2007
Location: La Crosse, Wisconsin (United States)

Feb 19, 2013

rahendri1351 is now friends with chariseb.

Feb 15, 2013
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About Me

About Me:
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Visitor Comments

irishpitbull
irishpitbull Nice work! May 24, 2013 4:29pm
jmattk
jmattk Thank you for adding me! Apr 8, 2013 12:22pm
ceramicer43
ceramicer43 Thanks for accept pretty, see you. Feb 6, 2013 1:19am
ceramicer43
ceramicer43 You look awesome. Feb 4, 2013 6:13am
Cheezziitt
Cheezziitt :) Thanks! I love them too! Such powerful exercises! Jan 3, 2013 5:58pm
solidblack
solidblack Hello. Looking good. Great Job! Dec 1, 2012 5:37pm
hateer20
hateer20 the workouts are pretty good how about yourself? Nov 11, 2012 1:44am
hateer20
hateer20 There going pretty good. How about yours how are they going? Nov 10, 2012 11:23am
hateer20
hateer20 Hey whats up thanks for the add Oct 20, 2012 12:59am
suesse
suesse thank you for the comment. stay strong. Oct 8, 2012 10:38am
evgeny231
evgeny231 UR oblique lines are insane x x looking awesome x x keep up the amazing work x Aug 20, 2012 8:25am
neubauer6
neubauer6 Looks like you are killing the training! Come back to the Y! Aug 15, 2012 9:25pm
strongbk22
strongbk22 Congrats on the amazing results,have you considered competing? Aug 12, 2012 9:50pm
Cheezziitt
Cheezziitt Hi!! thanks for the add and positive praise! Are you still on Jamie's Live Fit?? I did that and it worked wonders!! I see you're trying to stay lean but build muscle? Whats your secret plan? I struggle with keeping my tummy flat while increasing my carbs, the excess fat I gain while gaining muscle goes straight to my thighs and tummy. arrgg.. I would love to share tips, diets etc!! :) :) Always looking for a fitness pal to learn from. Keep up the good work I promise it will pay off! :) Jul 5, 2012 7:30am
supercoopr3
supercoopr3 Hey there, fellow sconnie! You're looking great fit as hell! Hit the beach with pride =) Jun 22, 2012 8:24pm
trofys10
trofys10 I'm in a competition called physiqueoftheweek.com as long as u have Facebook u can cast a vote. just scroll down 2 my picture hit the like button next 2 my name Jeremiah Towery, any of ur friends that would vote 4 me would help tremendously as well. while ur at it if u want 2 send me a Facebook invite or follow me on twitter @jeremiahtowery please do so as I'm trying 2 make a huge splash in the fitness industry I could use the help of all my fitness enthused friends!!!!! THANKS!!!! Jun 2, 2012 2:29pm
laynesamuel
laynesamuel Your looking amazing ! Keep up the hard work , its paying off Mar 24, 2012 8:32pm
flexcruz
flexcruz hey thanks for the add!! your looking amazing!! and good transform! progress is showing !! keep up the great work Mar 23, 2012 3:23pm
saklank
saklank Best of Luck on your midterm. Mar 23, 2012 12:02pm
A.Northy
A.Northy have a great chest and back day!! Mar 23, 2012 11:25am
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