Progress & Goals
239.8 Lbs.
LEAN BODY MASS
55.2 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
- 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
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program
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 | Likerichieirish 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 | Like


Discounts & Deals - Sign Up!


richieirish updated his weight from 288 Lbs. to 295 Lbs., a 7 Lb. gain in 55 days.