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real name
Robert
age
gender
Male
location
Hazard, KY, US
gym
occupation
CARDIOVASCULAR AND INTERVENTIONAL TECHNOLOGIST
Overall Goal
///
Lose Fat
" Lose fat and show those muscles!!!"
Progress & Goals
BEFORE
Dec 24, 2003
CURRENT
Oct 2, 2009
182.4 Lbs.
LEAN BODY MASS
57.6 Lbs.
BODY FAT
CURRENT WEIGHT
240
Lbs.
Oct 26, 2011
CURRENT BODY FAT
24
%
Oct 26, 2011
PROGRESS HISTORY
Lbs.
2007-04-23,2007-11-25,2008-01-07,2008-01-29,2008-02-04,2008-02-11,2008-02-24,2008-03-10,2008-04-14,2008-11-02,2009-08-24,2009-09-05,2009-09-14,2009-09-15,2009-09-26,2009-10-10,2011-06-09,2011-06-13,2011-06-14,2011-06-21,2011-06-28,2011-07-06,2011-07-07,2011-07-12,2011-07-15,2011-07-19,2011-07-20,2011-08-02,2011-08-10,2011-08-19,2011-08-30,2011-09-13,2011-09-19,2011-10-26
210,213,221,218,216,215,214,213,212,220,218,215,213,211,208,208,246,244,240,239,238,241,237,236,235,235,233,233,232,233,236,240,240,240
Jan 30, 2012
195 Lbs.
%
2007-04-23,2007-11-25,2008-01-29,2009-09-15,2011-06-09,2011-07-11,2011-08-10,2011-09-13,2011-09-19,2011-10-26
20,25,24,25,32,28,18,24,24,24
Jan 29, 2012
8 %
Lbs.
2007-04-23,2007-11-25,2008-01-07,2008-01-29,2008-02-04,2008-02-11,2008-02-24,2008-03-10,2008-04-14,2008-11-02,2009-08-24,2009-09-05,2009-09-14,2009-09-15,2009-09-26,2009-10-10,2011-06-09,2011-06-13,2011-06-14,2011-06-21,2011-06-28,2011-07-06,2011-07-07,2011-07-12,2011-07-15,2011-07-19,2011-07-20,2011-08-02,2011-08-10,2011-08-19,2011-08-30,2011-09-13,2011-09-19,2011-10-26
168,159.8,165.8,165.7,164.2,163.4,162.6,161.9,161.1,167.2,165.7,163.4,161.9,158.2,156,156,167.3,165.9,163.2,162.5,161.8,163.9,170.6,169.9,169.2,169.2,167.8,167.8,190.2,191.1,193.5,182.4,182.4,182.4
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
MONDAY: CHEST
1. INCLINE BENCH:5SETS;10,8,8,8,8 REPS.
135LBS, 185LBS, 205LBS, 225LBS, 265LBS
2. Flat Bench Dumb bells: 4SETS 8,8,8,8 REPS
70, 80, 90, 100 lbs
3. MACHINE FLIES:3SETS; ALL UNTIL FAILURE.
70LBS, 80LBS, 90LBS
4. INCLINE DUMBBELL FLIES:4sets 8,8,8,8REPS.
55, 65, 75, 85 LBS
5. CABLE FLIES:4SETS;15, 15, 15, 15 REPS.
70LBS, 80LBS, 90LBS
MONDAY: TRICEPS
1. Curved Bar PUSH DOWNS:3SETS; 15, 12, 9REPS.
100LBS, 130LBS, 150LBS
2. CABLE KICK BACKS:3SETS;10, 1O, 10REPS.
40LBS, 50LBS, 60LBS
3. DUMBBELL KICK BACKS: 3SETS;10, 10 ,10REPS.
20LBS, 25LBS, 30LBS
4. OVERHEAD ROPE PUSH OUTS:3SETS; 10, 10, 10 REPS.
100LBS, 100LBS, 100LBS
MONDAY: ABD'S
1. 3SETS:STANDING LATERAL DUMBBELL CRUNCHES;1SET EACH SIDE ;50REPS. 25LB DUMBBELL
2. 3SETS: HANGING LEG LIFTS 15, 15, 15REPS
3. 3SETS: CRUNCHES UNTIL FAILURE.
TUESDAY: SHOULDERS AND BICEPS
1. 4SETS: DUMBBELL PRESSES;15, 12, 9, 6REPS
35LBS, 45LBS, 55LBS, 65LBS
2. 3 SETS: LATERAL DUMBBELL FLIES; 15, 12, 9REPS
15LBS, 20LBS, 25LBS
3. 3 SETS FRONT DUMBBELL FLIES; 15, 12, 9REPS
15LBS, 20LBS, 25LBS
4. 3 SETS REAR DELTOID DUMBBELL FLIES; 15, 12, 9REPS
15LBS, 20LBS, 25LBS
5. 2SETS ARNOLD PRESSES; 15, 10REPS
35LBS, 45LBS
TUESDAY: BICEPS DUMBBELL ALTERNATE CURLS.
1. 6 SETS STRAIGHT CURLS STARTING 2OLB DUMBBELL FOR 10REPS INCREASING 5LBS EACH SET TO 45LB DUMBBELL.
2. 6 SETS HAMMER CURLS STARTING 20LB DUMBBELL FOR 10REPS INCREASING 5 LBS EACH SET TO 45LB DUMBBELL.
3. 6 SETS TWIST CURLS STARTING 20LB DUMBBELL FOR 10REPS INCREASING 5LBS EACH SET TO 45LB DUMBBELL.
4. 3 SETS: PREACHER CURLS; 10, 8, 6REPS.
45LBS, 55LBS, 65LBS USING THE EASYBAR.
TUESDAY ABDS: SAME AS MONDAY.
1. INCLINE BENCH:5SETS;10,8,8,8,8 REPS.
135LBS, 185LBS, 205LBS, 225LBS, 265LBS
2. Flat Bench Dumb bells: 4SETS 8,8,8,8 REPS
70, 80, 90, 100 lbs
3. MACHINE FLIES:3SETS; ALL UNTIL FAILURE.
70LBS, 80LBS, 90LBS
4. INCLINE DUMBBELL FLIES:4sets 8,8,8,8REPS.
55, 65, 75, 85 LBS
5. CABLE FLIES:4SETS;15, 15, 15, 15 REPS.
70LBS, 80LBS, 90LBS
MONDAY: TRICEPS
1. Curved Bar PUSH DOWNS:3SETS; 15, 12, 9REPS.
100LBS, 130LBS, 150LBS
2. CABLE KICK BACKS:3SETS;10, 1O, 10REPS.
40LBS, 50LBS, 60LBS
3. DUMBBELL KICK BACKS: 3SETS;10, 10 ,10REPS.
20LBS, 25LBS, 30LBS
4. OVERHEAD ROPE PUSH OUTS:3SETS; 10, 10, 10 REPS.
100LBS, 100LBS, 100LBS
MONDAY: ABD'S
1. 3SETS:STANDING LATERAL DUMBBELL CRUNCHES;1SET EACH SIDE ;50REPS. 25LB DUMBBELL
2. 3SETS: HANGING LEG LIFTS 15, 15, 15REPS
3. 3SETS: CRUNCHES UNTIL FAILURE.
TUESDAY: SHOULDERS AND BICEPS
1. 4SETS: DUMBBELL PRESSES;15, 12, 9, 6REPS
35LBS, 45LBS, 55LBS, 65LBS
2. 3 SETS: LATERAL DUMBBELL FLIES; 15, 12, 9REPS
15LBS, 20LBS, 25LBS
3. 3 SETS FRONT DUMBBELL FLIES; 15, 12, 9REPS
15LBS, 20LBS, 25LBS
4. 3 SETS REAR DELTOID DUMBBELL FLIES; 15, 12, 9REPS
15LBS, 20LBS, 25LBS
5. 2SETS ARNOLD PRESSES; 15, 10REPS
35LBS, 45LBS
TUESDAY: BICEPS DUMBBELL ALTERNATE CURLS.
1. 6 SETS STRAIGHT CURLS STARTING 2OLB DUMBBELL FOR 10REPS INCREASING 5LBS EACH SET TO 45LB DUMBBELL.
2. 6 SETS HAMMER CURLS STARTING 20LB DUMBBELL FOR 10REPS INCREASING 5 LBS EACH SET TO 45LB DUMBBELL.
3. 6 SETS TWIST CURLS STARTING 20LB DUMBBELL FOR 10REPS INCREASING 5LBS EACH SET TO 45LB DUMBBELL.
4. 3 SETS: PREACHER CURLS; 10, 8, 6REPS.
45LBS, 55LBS, 65LBS USING THE EASYBAR.
TUESDAY ABDS: SAME AS MONDAY.
My Nutrition Program View My Full Nutrition Program
reboo2 has not added any program information.
My Supplement Program View My Full Supplement Program
reboo2 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I just look at my old photo's. That is all it takes. I will never let myself get in that bad of shape again.
Visitor Comments
Leave a Comment
Romantic1983
:). Ive been well. Just trying to continue bulk. Less lean but more muscular ehh, dont know which phase i like better but its all good~ How about you?
Aug 5, 2011 12:05am
chantel
I'm doing good...I keep falling but I always dust myself off and get up and start again...progress is slow...but I am more motivated and focus is better...cool profile pic...lookin good! Keep doin your thang!
Jun 23, 2011 7:07pm
oceanblue149
make sure you rest that shoulder! i hate injuries they stink . . . with the little one I'm having a hard time posting updated pics myself. would like to do more but my time is so limited now. Life as i knew it changed once he was born but in a good way. enjoy the week and rest up:)
Jun 19, 2011 10:10pm
oceanblue149
hi! it's good to hear from you:) how u doing? any updated pics? i'm doing good. enjoying motherhood and the last 3 weeks of maternity leave then I go back to to work. today had a great cardio. Took the little bundle out for a 5 mile run in the jogging stroller since it was so nice out. stay in touch!
Jun 18, 2011 1:45pm