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Overall Goal
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Compete
Want to start bodybuilding and compete as a pro in March next year, 2009. I have 5 years experience in weight lifting have a good physique, but lack symmetry, definition.
Progress & Goals
BEFORE
CURRENT
158.9 Lbs.
LEAN BODY MASS
28.1 Lbs.
BODY FAT
CURRENT WEIGHT
187
Lbs.
Sep 19, 2008
CURRENT BODY FAT
15
%
Sep 19, 2008
PROGRESS HISTORY
Lbs.
2008-09-19
187
Mar 10, 2009
170 Lbs.
%
2008-09-19
15
Mar 10, 2009
6 %
Lbs.
2008-09-19
158.9
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
I am following Sean Nalewanyj's Mass program, Have found good results in doing 3 days per week bodybuilding training.
Monday: Legs / Calves
Squats, Leg Press, Leg Curls, Standing Calf Raises
Tuesday : Rest
Wednesday : Chest / Shoulders / Biceps
Flat Bench Barbell Press (alternating dumbells every 3rd workout)
Incline Bench Barbell Press (Same technique as of Flat bench)
Flat bench dumbell press
Incline Bench Dumbell press
Decline bench dumbell press
Chest Dips
Seated Dumbell Press for shoulders
Side lateral raises
Standing Barbell curls
Seated Dumbell Curls
Thursday: Rest
Friday: Back / Triceps / Abs
Front chinups
Back lat pulldowns
barbell rows
dumbell rows
seated rows
Lying Tri Extension
Single Dumbell Extension
Reverse Crunch
Standard Crunch
Saturday:Rest
Sunday:Rest
Monday: Legs / Calves
Squats, Leg Press, Leg Curls, Standing Calf Raises
Tuesday : Rest
Wednesday : Chest / Shoulders / Biceps
Flat Bench Barbell Press (alternating dumbells every 3rd workout)
Incline Bench Barbell Press (Same technique as of Flat bench)
Flat bench dumbell press
Incline Bench Dumbell press
Decline bench dumbell press
Chest Dips
Seated Dumbell Press for shoulders
Side lateral raises
Standing Barbell curls
Seated Dumbell Curls
Thursday: Rest
Friday: Back / Triceps / Abs
Front chinups
Back lat pulldowns
barbell rows
dumbell rows
seated rows
Lying Tri Extension
Single Dumbell Extension
Reverse Crunch
Standard Crunch
Saturday:Rest
Sunday:Rest
My Nutrition Philosophy View My Full Nutrition Philosophy
samtherock007 has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
samtherock007 has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
samtherock007 has not added any philosophy information.
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