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Progress & Goals
BEFORE
CURRENT
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
CURRENT WEIGHT
158
Lbs.
Dec 24, 2011
CURRENT BODY FAT
--
%
PROGRESS HISTORY
Lbs.
2011-02-24,2011-02-27,2011-11-15,2011-12-24
152,152,156,158
May 01, 2011
160 Lbs.
%
Lbs.
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
.5 mi @ 60-80% to get blood flowing
1. Bench // 4 sets of 5 // I'm really trying to eliminate any bounce
2a. Smith Bent Rows // 4 sets of 12 // 4-0-2-0
2b. DB Incline Bench // 4 sets of 12 // 5-0-2-0
3a. Seated Cable Rows // 3 sets of 12 // 5-0-2-0
3b. Cable Crossover // 3 sets of 12 // 4-0-1-0
.5 mi @ 60-80% to get blood flowing
1. Squat // 4 sets of 6 // 2 minute rest
2a. Lying Leg Curls // 3 sets of 15 // 4-0-1-0
2b. Leg Extensions // 4 sets of 12 // 4-0-1-0
3a. Straight-Leg Deadlift // 3 sets of 12
3b. Hack Squats // 3 sets of 12
.5 mi @ 60-80% to get blood flowing
1a. Seated Military Press // 4 sets of 12 // 5-0-2-0
1b. Wide Lat Pulldowns // 4 sets of 12 // 5-0-2-0
2a. Lateral DB Raises // 3 sets of 10 // 4-0-2-0
2b. Front DB Raises // 3 sets of 10 // 4-0-2-0
2c. DB Rear Delt Raises // 3 sets of 10 // 3-0-2-.5
3b. Cable Crossover // 3 sets of 12 // 4-0-1-0
.5 mi @ 60-80% to get blood flowing
1a. Squat // 2 sets of 6
1b. Squat // 2 sets of 15
2a. Floor Deadlift // 3 sets of 6
2b. Rack Deadlift // 3 sets of 6
3a. Machine Back Ext. // 2 sets of 15 // 5-0-2-0
3b. Glute Raises // 2 sets of 12 // 4-0-2-1
1. Bench // 4 sets of 5 // I'm really trying to eliminate any bounce
2a. Smith Bent Rows // 4 sets of 12 // 4-0-2-0
2b. DB Incline Bench // 4 sets of 12 // 5-0-2-0
3a. Seated Cable Rows // 3 sets of 12 // 5-0-2-0
3b. Cable Crossover // 3 sets of 12 // 4-0-1-0
.5 mi @ 60-80% to get blood flowing
1. Squat // 4 sets of 6 // 2 minute rest
2a. Lying Leg Curls // 3 sets of 15 // 4-0-1-0
2b. Leg Extensions // 4 sets of 12 // 4-0-1-0
3a. Straight-Leg Deadlift // 3 sets of 12
3b. Hack Squats // 3 sets of 12
.5 mi @ 60-80% to get blood flowing
1a. Seated Military Press // 4 sets of 12 // 5-0-2-0
1b. Wide Lat Pulldowns // 4 sets of 12 // 5-0-2-0
2a. Lateral DB Raises // 3 sets of 10 // 4-0-2-0
2b. Front DB Raises // 3 sets of 10 // 4-0-2-0
2c. DB Rear Delt Raises // 3 sets of 10 // 3-0-2-.5
3b. Cable Crossover // 3 sets of 12 // 4-0-1-0
.5 mi @ 60-80% to get blood flowing
1a. Squat // 2 sets of 6
1b. Squat // 2 sets of 15
2a. Floor Deadlift // 3 sets of 6
2b. Rack Deadlift // 3 sets of 6
3a. Machine Back Ext. // 2 sets of 15 // 5-0-2-0
3b. Glute Raises // 2 sets of 12 // 4-0-2-1
My Nutrition Program View My Full Nutrition Program
scodymartin has not added any program information.
My Supplement Program View My Full Supplement Program
scodymartin has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Looking in the mirror. The things I like, I work to keep. The things I don't, I work hard to change.
About Me
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