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Overall Goal
///
Gain Muscle
Feel right, look good and live long.
goal physique
Athlete
Progress & Goals
BEFORE
Oct 7, 2009
CURRENT
Mar 21, 2010
139.6 Lbs.
LEAN BODY MASS
34.9 Lbs.
BODY FAT
CURRENT WEIGHT
174.4
Lbs.
Jan 1, 2013
CURRENT BODY FAT
20
%
Jan 1, 2013
PROGRESS HISTORY
Lbs.
2009-04-22,2009-10-07,2009-10-27,2010-01-02,2011-11-18,2013-01-01
165,164.2,167,170,160,174.5
May 25, 2015
184.6 Lbs.
%
2013-01-01
20
May 25, 2015
11 %
Lbs.
2009-04-22,2009-10-07,2009-10-27,2010-01-02,2011-11-18,2013-01-01
132,131.4,133.6,136,128,139.6
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Winter program for me is based on session of heavy sets of 4 to 6 reps for strenght and mass.
My body is really hard because I do a lot of power training.
Monday: 5 sets of heavy calf training.
5 super sets of chest and back of 4 to 6 reps.
Tuesday: 5 sets of Quads and then 3 sets of hamstrings.
All sets of 4 to 6 reps.
Wednesday: Rest
Thursday: 4 heavy sets of delts followed by 4 heavy super
sets of tri's and bi's.
Friday: 5 sets of Quads and then 3 sets of hamstrings.
All sets of 4 to 6 reps.
Abdominals
Weekend: Rest
In winter I start with 20 minutes of cardio as a
warm up followed by a couple minutes of
stretching.
All exercises are done with strick form.
I keep rest to a minimum wich gives me great
endurance.
Train fast but with caution and concentrated in the
form and my safety.
My body is really hard because I do a lot of power training.
Monday: 5 sets of heavy calf training.
5 super sets of chest and back of 4 to 6 reps.
Tuesday: 5 sets of Quads and then 3 sets of hamstrings.
All sets of 4 to 6 reps.
Wednesday: Rest
Thursday: 4 heavy sets of delts followed by 4 heavy super
sets of tri's and bi's.
Friday: 5 sets of Quads and then 3 sets of hamstrings.
All sets of 4 to 6 reps.
Abdominals
Weekend: Rest
In winter I start with 20 minutes of cardio as a
warm up followed by a couple minutes of
stretching.
All exercises are done with strick form.
I keep rest to a minimum wich gives me great
endurance.
Train fast but with caution and concentrated in the
form and my safety.
My Nutrition Philosophy View My Full Nutrition Philosophy
roborocky has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
roborocky has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
See myself achieving my goals
roborocky created a new BodyBlog entry "Just when I thought I´ve lost it....".
The joy of training hard. I´m a natural fitness enthusiast, don´t really think myself as a bodybuilder cause I don´t have all that detail in my diet or my habits and don´t get me wrong I train very hard and have lots of respect for people who dedicate their lives to train, rest and eat right. Strenght training is a very important part of my life but it´s just that. A part. To me balance is everything. As most of you might know, it´s recomended to... Go to BodyBlog
roborocky updated his weight from 160 Lbs. to 174.5 Lbs., a 14.5 Lb. gain in 410 days.
Jan 1, 2013 | Like
steeve1000 likes this.
roborocky measured his arms at 15.9 in., a gain of 0.7 in. in 695 days and measured 7 other body parts.
Jan 1, 2013Visitor Comments
Jen_absgirl
Thank you! It is so nice of you to stop by ~ I appreciate the kind words and that you took the time and trouble to stop by ~ I am doing well, and how are you?
Aug 25, 2011 1:15am
Jen_absgirl
thank you very much - so nice to have your feedback :) I am doing well, just in the midst of my last semester. That will be so nice to hear you are doing well if you get a chance :)
Feb 21, 2011 2:33am
Jen_absgirl
It's been too long, no? Thought I would get a jump on the the six month mark inbetween hellos, lol! How have you been?
Nov 17, 2010 2:17am
Jen_absgirl
thank you very much for the kind words! I am doing very well, and you?
Jun 10, 2010 2:21am
JulietArtThou
Thank you very much. Once a Mr.O, always a Mr. O and and Dexter's dedication and consistent attitude makes him so. ooo that rhymed.
Apr 13, 2010 8:53am
Jen_absgirl
well thank you very much, that is so nice of you to say - I'm a geek/nerd too :) so I see I am in good company, lol. Ah, that makes sense now about Jupiter, thanks for the explaination. I hope your travel won't run you done too much - it's good to rest
Mar 9, 2010 12:47am
Jen_absgirl
oh, I am not familiar with that - it was Silk Spectre II from Watchmen :) So nice of you to stop by - so you are feeling tired? Maybe you are fighting off a virus that would knock someone else out
Mar 9, 2010 12:30am
Jen_absgirl
Aw, thank you so very much :) Your gf is very fortunate to have your unconditional love :) Thank you so much for the kind words and for stopping by!
Jan 6, 2010 4:15am
myboysrock3
thanks for the shout out man. my bday's in a couple of days.i'm planning on taking some progress pics then. hoping the friggin' holidays don't put to big a dent on the progress. honestly, i don't think i'll have 6 but a solid 4. LOL. secures a new year's resolution, right? how's training for you brother?
Dec 27, 2009 11:57am
myboysrock3
hey man--thanks for the shout out. i have been making some PR in bf% and feeling like i'm gaining mass. just had a trainer @ my gym give me a new routine. i'm working on getting my 6 pack for my b-day @ the end of the month. always good to have a goal. you hit abs much? guns r lookin killer..
Dec 13, 2009 2:38am
Jen_absgirl
lol! I lead a double life :) Thank you so much for the friendship invite! Best wishes to you on your training. Please feel free to drop by anytime - I enjoy getting to know my friends and following their progress. I hope you have a good weekend! ~ Jen
Dec 13, 2009 2:22am
roborocky measured his arms at 15.6 in., a loss of 0.4 in. in 121 days and measured 6 other body parts.