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Overall Goal
///
Gain Muscle
Decrease body fat ratio by about 3%
Progress & Goals
BEFORE
CURRENT
209.7 Lbs.
LEAN BODY MASS
31.3 Lbs.
BODY FAT
CURRENT WEIGHT
241
Lbs.
Oct 2, 2010
CURRENT BODY FAT
13
%
Feb 20, 2008
PROGRESS HISTORY
Lbs.
2008-02-20,2010-10-02
253,241
%
2008-02-20
13
Lbs.
2008-02-20,2010-10-02
220.1,209.7
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday chest and back.
Dips with added weight each set 4 sets.
Decline bench fly 4 sets
Superset flat bench dumbbell press with flat bench fly 4 sets
Inclined dumbbell presses 4 sets
back. pullups 4 sets.
Inverted row, 4 sets.
Bent over row 4 sets
Reverse grip bent over row 4 sets.
One arm row alternating arms four sets each side.
Monday is repeated Wednesday and Friday.
Tuesday and Thursday arms and shoulders.
Superset overhead press with upright row 4 sets of each.
Superset been over lateral raises was standing lateral raises 4 sets each.
Superset easy bar curl with dips done with legs forward 4 sets.
Superset alternating dumbbell curl with close grip bench press 4 sets
Superset hammer curl with overhead triceps extension 4 sets
Superset incline curl with triceps press downs 4 sets.
Concentration curls 4 sets alternating arms.
Dumbbell triceps kickback 4 sets alternating arms.
Saturday legs..... 4 sets of squats 4 sets of front squats 4 sets of walking lunges.
Alternate weight and rep ranges for all these exercises, weekly to keep your muscles guessing.
I also do cardio five days a week. First thing in morning on an empty stomach take 10 g of mixed amino acids before run
Dips with added weight each set 4 sets.
Decline bench fly 4 sets
Superset flat bench dumbbell press with flat bench fly 4 sets
Inclined dumbbell presses 4 sets
back. pullups 4 sets.
Inverted row, 4 sets.
Bent over row 4 sets
Reverse grip bent over row 4 sets.
One arm row alternating arms four sets each side.
Monday is repeated Wednesday and Friday.
Tuesday and Thursday arms and shoulders.
Superset overhead press with upright row 4 sets of each.
Superset been over lateral raises was standing lateral raises 4 sets each.
Superset easy bar curl with dips done with legs forward 4 sets.
Superset alternating dumbbell curl with close grip bench press 4 sets
Superset hammer curl with overhead triceps extension 4 sets
Superset incline curl with triceps press downs 4 sets.
Concentration curls 4 sets alternating arms.
Dumbbell triceps kickback 4 sets alternating arms.
Saturday legs..... 4 sets of squats 4 sets of front squats 4 sets of walking lunges.
Alternate weight and rep ranges for all these exercises, weekly to keep your muscles guessing.
I also do cardio five days a week. First thing in morning on an empty stomach take 10 g of mixed amino acids before run
My Nutrition Program View My Full Nutrition Program
Vitalshok44 has not added any program information.
My Supplement Program View My Full Supplement Program
Vitalshok44 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Progressive interest in self-improvement. Old photographs of how I never want to be again. and playing mad scientist with a new supplement every now and then.
Visitor Comments
Jattfusion
brah, why are peeps throwing comments about the greenz? not about ur gunz lol?
Jul 18, 2010 3:40am
andrewholler
Thanks broski, Tried to rep you but it says you're still on spread :(
Ill get to ya soon.
how have you been?
Apr 14, 2009 9:49pm
iKermit
how was your christmas?
this year, i hope to make a big dent in my physical goals :D
hope you're well. take care.
Dec 28, 2008 9:58pm
livinghealthy
Thanks! I hope that you have an awesome Christmas, and that you get everything that you wished for this year.
Dec 24, 2008 8:07am
armoured_amazon
Oh I've been really bad *sob* went to see Whitesnake and Def Leppard and my gym partner led me off the fitness path and into a cocktail glass and in between, been back and forth to the hospital to visit my cousin. Plan has gone to pot so I'm going to swallow my guilt and cart myself off to the gym today. How about you? :-)
Jul 30, 2008 5:58am
hollandc
Haha, yeah, that's my normal workout attire too :) Thanks for the nice compliment! How is the goal going?
Jul 21, 2008 5:46pm
Vitalshok44 is now friends with bettybombshell.