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Overall Goal
///
Gain Muscle
to gain brutal strenght and size
Progress & Goals
BEFORE
Mar 16, 1985
CURRENT
Jun 1, 2012
239.8 Lbs.
LEAN BODY MASS
55.2 Lbs.
BODY FAT
CURRENT WEIGHT
295
Lbs.
Feb 24, 2013
CURRENT BODY FAT
18.7
%
Mar 29, 2010
PROGRESS HISTORY
Lbs.
1999-03-31,2000-01-29,2007-07-08,2009-01-10,2009-01-24,2009-02-11,2009-02-20,2009-03-09,2009-03-22,2009-04-04,2009-04-17,2009-04-22,2009-04-25,2009-05-12,2009-06-05,2009-06-10,2009-12-01,2009-12-09,2010-01-01,2010-03-29,2012-12-16,2012-12-31,2013-02-24
169,178,236.5,272,276,272,274,268,268,260,257,256,255.5,255.8,254.5,252.5,256,255,270,264,278,288,295
Jun 22, 2009
255 Lbs.
%
2009-01-10,2009-03-09,2009-03-22,2009-04-17,2009-04-22,2009-04-25,2009-05-12,2009-06-05,2009-06-10,2009-12-01,2010-01-01,2010-03-29
22,19,19,18.3,18.3,18.2,18.2,18.1,17.9,18.7,19.7,18.7
Jun 22, 2009
15 %
Lbs.
1999-03-31,2000-01-29,2007-07-08,2009-01-10,2009-01-24,2009-02-11,2009-02-20,2009-03-09,2009-03-22,2009-04-04,2009-04-17,2009-04-22,2009-04-25,2009-05-12,2009-06-05,2009-06-10,2009-12-01,2009-12-09,2010-01-01,2010-03-29,2012-12-16,2012-12-31,2013-02-24
131.8,138.8,184.5,212.2,215.3,212.2,213.7,217.1,217.1,210.6,210,209.2,209,209.2,208.4,207.3,208.1,207.3,216.8,214.6,226,234.1,239.8
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
day1 - quads - leg extensions - 3 sets - 30,25,20 reps
- barbell squats - 5 sets - 15,12,10,10,f<10
- leg press - 4 sets - 12,10,10,f<10
- front squats - 3 sets - 10,10,f<10
- leg extensions - 3 sets - 20,15,10
day2 - chest - flat bb press - 5 sets - 25,12,10,10,f<10
- incline bb press - 4 sets - 12,10,10,f<10
- incline db press - 3 sets - 15,12,10
- flat db flye - 3 sets - 12,10,10
- cable cross-over - 4 sets 20,15,12,10
day3 - back - bent barbell rows - 5 sets - 25,12,10,10,f<10
- t-bar rows - 4 sets 12,10,10,f<10
- lat pulldown - 4 sets - 12,10,10,f<10
- incline db rows (2 arms)- 4 sets - 15,12,10,10
- straight arm pulldowns - 4 sets - 20,15,12,10
day4 - rest
day5 - shoulders-seated shoulder press-5 sets-20,12,10,10,f
- seated db press - 4 sets - 12,10,10,f<10
- db side raise - 4 sets - 12,10,10,f<10
- bb shrugs - 6 sets - 25,20,15,15,12,f<10
- rear db raise - 4 sets - 15,12,10,f<10
day6 - lower back,hams - deadlift - 6 sets - 10,5,5,5,5,f<5
-s.l. deadlift - 5 sets - 10,10,10,10,f<10
- good mornings - 4 sets - 10,10,10,f<10
- lying leg curls - 5 sets-15,12,10,10,f<10
- seated calf raises - 5 sets - 20,15,12,10,10
day7 - arms - close grip bench press-5 sets-20,12,10,10,f<10
- lying e-z nose breakers - 4 sets-12,10,10,f<10
- triceps press downs - 4 sets - 12,10,10,f<10
- bb curls - 5 sets - 15,10,10,10,f<10
- alt db curls - 4 sets - 8,8,8,f<8
- concentration curls - 4 sets - 12,12,10,8
day8 - rest
- barbell squats - 5 sets - 15,12,10,10,f<10
- leg press - 4 sets - 12,10,10,f<10
- front squats - 3 sets - 10,10,f<10
- leg extensions - 3 sets - 20,15,10
day2 - chest - flat bb press - 5 sets - 25,12,10,10,f<10
- incline bb press - 4 sets - 12,10,10,f<10
- incline db press - 3 sets - 15,12,10
- flat db flye - 3 sets - 12,10,10
- cable cross-over - 4 sets 20,15,12,10
day3 - back - bent barbell rows - 5 sets - 25,12,10,10,f<10
- t-bar rows - 4 sets 12,10,10,f<10
- lat pulldown - 4 sets - 12,10,10,f<10
- incline db rows (2 arms)- 4 sets - 15,12,10,10
- straight arm pulldowns - 4 sets - 20,15,12,10
day4 - rest
day5 - shoulders-seated shoulder press-5 sets-20,12,10,10,f
- seated db press - 4 sets - 12,10,10,f<10
- db side raise - 4 sets - 12,10,10,f<10
- bb shrugs - 6 sets - 25,20,15,15,12,f<10
- rear db raise - 4 sets - 15,12,10,f<10
day6 - lower back,hams - deadlift - 6 sets - 10,5,5,5,5,f<5
-s.l. deadlift - 5 sets - 10,10,10,10,f<10
- good mornings - 4 sets - 10,10,10,f<10
- lying leg curls - 5 sets-15,12,10,10,f<10
- seated calf raises - 5 sets - 20,15,12,10,10
day7 - arms - close grip bench press-5 sets-20,12,10,10,f<10
- lying e-z nose breakers - 4 sets-12,10,10,f<10
- triceps press downs - 4 sets - 12,10,10,f<10
- bb curls - 5 sets - 15,10,10,10,f<10
- alt db curls - 4 sets - 8,8,8,f<8
- concentration curls - 4 sets - 12,12,10,8
day8 - rest
My Nutrition Program View My Full Nutrition Program
richieirish has not added any program information.
My Supplement Program View My Full Supplement Program
richieirish has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
my progress keeps me constantly motivated, setting myself ever increasing goals is good motivation! seeing the results always helps!
richieirish updated his weight from 278 Lbs. to 288 Lbs., a 10 Lb. gain in 15 days.
Dec 31, 2012 | Likerichieirish updated his weight from 264 Lbs. to 278 Lbs., a 14 Lb. gain in 993 days.
Dec 16, 2012 | Likerichieirish 11 weeks to the arnold amateurs. Training all competition events tomorrow.
Dec 14, 2012 | Like
richieirish Coming back to bodyspace after a very long time, huge progress made. 12 weeks today until i compete in the arnold amateur in march
Dec 7, 2012 | LikeVisitor Comments
richieirish has no comments on his page.
richieirish updated his weight from 288 Lbs. to 295 Lbs., a 7 Lb. gain in 55 days.