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Overall Goal
///
Transform My Body
Transform my body into a ripped muscle machine. Possibly compete next year
Progress & Goals
BEFORE
Jan 1, 2007
CURRENT
May 17, 2012
143.2 Lbs.
LEAN BODY MASS
42.8 Lbs.
BODY FAT
CURRENT WEIGHT
186
Lbs.
May 28, 2013
CURRENT BODY FAT
23
%
Jan 31, 2012
PROGRESS HISTORY
Lbs.
2007-05-30,2007-06-05,2007-06-06,2007-07-09,2007-07-16,2007-08-13,2008-08-21,2008-09-09,2008-12-08,2009-02-09,2009-02-19,2010-04-06,2010-08-24,2011-05-11,2012-01-01,2012-01-13,2012-01-21,2012-01-31,2012-05-11,2013-05-28
184,185,184,182,184,180,186,189,190,188,188,188,188,195,200,195,190,190,190,186
Jun 30, 2013
180 Lbs.
%
2009-02-21,2009-06-04,2010-04-15,2011-05-24,2011-05-28,2012-01-01,2012-01-24,2012-01-31
22,13.5,10,19,22,26,22,23
Lbs.
2007-05-30,2007-06-05,2007-06-06,2007-07-09,2007-07-16,2007-08-13,2008-08-21,2008-09-09,2008-12-08,2009-02-09,2009-02-19,2010-04-06,2010-08-24,2011-05-11,2012-01-01,2012-01-13,2012-01-21,2012-01-31,2012-05-11,2013-05-28
143.5,144.3,143.5,142,143.5,140.4,145.1,147.4,148.2,146.6,146.6,146.6,146.6,152.1,148,144.3,148.2,146.3,146.3,143.2
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Here's the arm training i do:
Bicep SuperSet
Standing Dumbbell curl
--Set 1 -- 10 reps
--Set 2 -- 10 reps
--Set 3 -- to failure (increased weight)
Barbell Curl
--Set 1 -- 10 reps
--Set 2 -- 10 reps
--Set 3 -- to failure (increased weight)
Overhead Cable Curls
--Set 1 -- 10 reps
--Set 2 -- 10 reps
--Set 3 -- to failure (increased weight)
**you do one set of each with no rest in between (that's 1 set)
Concentration Curls
2 sets of 10
1 set to failure
*increase weight for 3rd set
Tricep training:
Tricep Pulldowns (Rope extension)
2 sets of 10
1 set to failure
*increase weight for 3rd set
Lying Tricep Presses
2 sets of 10
1 set to failure
*increase weight for 3rd set
Seated Tricep Extensions
2 sets of 10
1 set to failure
*increase weight for 3rd set
Dips
1 set to failure
I will guarantee you see a massive growth of your arms with this routine. I started this workout a month and a half ago and have already put 1" onto my arms. Let me know how u like it.
Bicep SuperSet
Standing Dumbbell curl
--Set 1 -- 10 reps
--Set 2 -- 10 reps
--Set 3 -- to failure (increased weight)
Barbell Curl
--Set 1 -- 10 reps
--Set 2 -- 10 reps
--Set 3 -- to failure (increased weight)
Overhead Cable Curls
--Set 1 -- 10 reps
--Set 2 -- 10 reps
--Set 3 -- to failure (increased weight)
**you do one set of each with no rest in between (that's 1 set)
Concentration Curls
2 sets of 10
1 set to failure
*increase weight for 3rd set
Tricep training:
Tricep Pulldowns (Rope extension)
2 sets of 10
1 set to failure
*increase weight for 3rd set
Lying Tricep Presses
2 sets of 10
1 set to failure
*increase weight for 3rd set
Seated Tricep Extensions
2 sets of 10
1 set to failure
*increase weight for 3rd set
Dips
1 set to failure
I will guarantee you see a massive growth of your arms with this routine. I started this workout a month and a half ago and have already put 1" onto my arms. Let me know how u like it.
My Nutrition Philosophy View My Full Nutrition Philosophy
roaddog2j has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
roaddog2j has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
roaddog2j has not added any philosophy information.
Visitor Comments
MissKabel
If you like this you'll love my fb page!!
www.facebook.com/MoniqueKabelFitness
Mar 25, 2013 8:59am
AlainaLee
Hey, I dont have yahoo msngr and I have never skyped. I dont spend a lot of time on the computer. Im a gym-aholic lol
Nov 8, 2012 5:05pm
aem0924
Thanks for the friend request! Please take the time to vote for me as the 2013 Bodyspace/Ironman Magazine Spokesmodel. This is an amazing opportunity for me to share my story and motivate others to live a fit life!! We have until the end of November to vote!! http://www.bodybuilding.com/fun/2013-bodyspace-spokesmodel-search-voting.html
My profile is the first one on the third row of women, aem0924. Thank you for your vote, it means a lot!! :)
Nov 8, 2012 3:36pm
NormaJeane
Doing well! Haven't been on in a minute training is going great! How about u?
Nov 5, 2012 6:19pm
amazon22
Thanks a lot, I really appreciate it! :) But no, I'm not a big messenger kind of person. I actually prefer to stay away from technology as much as possible LOL I'm an old woman inside :)
Oct 28, 2012 10:29am
Suhaily54
Hi how are u? I'm not sure if I'd want to get that big I'm still in doubt as to what I want to do. I've noticed there's too much competition in bikini bc it's popular so I may just end up at fitness but I still need to bulk up some more. I also need to figure out which comp to try
Oct 18, 2012 9:31am
Suhaily54
I originally wanted 2 do fitness but I was told I had to bulk more which I didn't want to. I'm noticing that I'm struggling to get down to 108lb so I may reconsider. Glad you're setting goals for yourself. I'm sure you'll be able 2 compete next year. Do u have an idea which comp?
Oct 17, 2012 4:32pm
Suhaily54
Hi how are u? I've been w/o for 6yrs now. Got serious about bodybuilding until about 2 or 3yrs ago. My fitness goal is to compete the problem is I'm small for figure n too ripped for bikini. I'm considering doing bikini but that means I'd need to lose about 8-10 lbs which is where I'm struggling. My other fitness goal is to do a tough mudder next year. And u?
Oct 17, 2012 11:54am
Suhaily54
Hi how are you? Thank you so much for the compliment :) Usually you can catch me here on BB.com if you want to chat or ask any questions that you may have.
Oct 16, 2012 5:08pm
GymJamKatharina
Well, thank you! ^^
Don't have skype or something like that - but you can leave me a message.
I'd love to chat with a trainer from across the ocean ;D
Aug 17, 2012 11:09am
littlemissy
On and off for a couple of years. I'm too inconsistent and lack the discipline to compete since I'm in & out of town so much for work. I plan to in the future probably when my schedule isn't insane :D
Aug 16, 2012 3:13pm
roaddog2j is now friends with superstar34.