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Overall Goal
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Improve For A Sport
- Deadlift more than 150kg by the end of 2006
- Bench more than 80kg by the end of 2006
- Clean more than 65kg by the end of 2006
- 10 bodyweight pull-ups
- Get down to 10% BF by the end of 2006
- Be able to run without shin splints
Progress & Goals
BEFORE
CURRENT
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
CURRENT WEIGHT
--
Lbs.
CURRENT BODY FAT
--
%
Programs
My Workout Philosophy View My Full Workout Program
ravadongon has not added any program information.
My Nutrition Program View My Full Nutrition Program
ravadongon has not added any program information.
My Supplement Program View My Full Supplement Program
ravadongon has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
- Set goals
Visitor Comments
Leave a Comment
Issa0020
Hello dear!!
How are you? hope fine and in best of health, My name is Rose ,please i will like you to reply me through my email address (roselin630@yahoo.com), for i have an important thing to discus with you,As soon as i hear from you,i will send you more pictures and also let you know more about me, I look forward to hear from you soon.
Cares of Rose.
Aug 15, 2012 9:20am
hehevaxd
Hey,
I read your "Hypertrophy Training 4 n0oBz!" workout, and I have a question;
When you say, for example, "Flat BB Bench Press/Incline DB Bench Press - 3 x 8-12*", do you mean that I can choose between Flat BB Bench Press and Incline DB Bench Press or what do you mean?
Jan 21, 2012 9:17am
guest
Hey I was your workout plan and I was wondering if you have a workout plan for girls who want to workout there biceps,triceps,abs,shoulder,butt,at home using only dumbells.Or if you know any workout routines I should check out...
Jul 5, 2011 8:22pm
guest
i was reading your winning entry for the Beginers mass building exercise. Do the exercise routine require all the exercises be completed? ie a/b ?
Apr 8, 2011 2:54pm
Millertime407
Hello, i notice in your profile it says
end of 2006 - Be able to run without shin splints
how did you go about accomplishing this?? shin splints have continuously plagued me for the past year
Mar 18, 2011 2:44pm
guest
So what happened? were you able to reach the goals that you set? I really hope that you were able to and are continuing to improve in your abilities! That would be awesome! Good luck to you in all that you do! www.VITAMINSUPPLEMENTWEBSITE.COM
Nov 1, 2010 2:14pm
guest
in your first place winning mass workout, you list exercises in a a format such as " BB Rows/WG Pull Ups". Does this mean that I am to alternate between the 2 every workout? Or am I to superset? Or even alternate during the workout?
Jul 24, 2010 9:48pm
guest
whoops i meant left then right (i put right twice)
Nov 10, 2009 5:17am
guest
for those of you asking about the exercises separated by a "/" in his workout plan, the directions clearly state "Rotate exercises separated by a / every 4 weeks" so basically for the first 4 weeks do the sets on the right side of the "/" and for the next 4 weeks after that do the sets on the right side of the "/".
Nov 10, 2009 5:15am
guest
In your workout for Noobs you have two lifts listed for each muscle group. Should I do both of them back to back and then move on (ex Do BB bench followed by DB incline bench) or should I do one lift for each muscle group and then come back around (ex BB Bench, DB Row, military press, etc then come back and do DB incline bench, WG Lat pull down, DB military press)? Thanks.
May 27, 2009 6:50pm
guest
I noticed this question was asked several times in reference to your 'hypertrophy training for n0oobz' posted on bb.com. When It says flat BB Bench/Incline DB bench press, does it mean do 3 sets of both exercises? or choose one?
I was unable to find a response, please advise. Thanks. hrod
Aug 19, 2007 11:41am
guest
good job man. very informative seems like it would really be good for the ectomorph like me. the progression seems nice i think i'll try it thanks mate.
Aug 10, 2007 11:35pm
guest
same question as last 2 posters...just wondering what the answer is or where to find it....
Jul 12, 2007 5:51am
guest
Hey ravadongon, looks like a great workout you posted, i have same question also.
When It says Flat BB Bench/Incline DB Bench Press Does it mean do 3 sets of Both exercises or choose one of each in the list?
thanks, Andy
May 22, 2007 3:26pm
guest
Hey Man,
I came across your "Hypertrophy training for n0oobz" posted on The website. And I had a question: I am planning to start this week but I need some clarifications If you can please help me.. There is the monday and friday exercises. My question is: When It says
Flat BB Bench/Incline DB Bench Press
Does it mean do 3 sets of Both exercises?
Thanks for your help.
Faical
Apr 24, 2007 3:51pm
guest
People will think you are Ben Kerr - unless you are Ben Kerr!!
Peace
Jan 10, 2007 4:19am
Brian15
Hey im not new to bodybuilding or anything i have been bodybuilding for a year and 6 months alot that was research and starting from such a young age didn't know anything or have anything and im having some troubles gaining overall size and mass to my body and i weigh approx 140 lbs at the most and i was wondering if doing this will still work for somone like myself?
http://www.bodybuilding.com/fun/wotw1.htm
Oct 10, 2006 6:38pm