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real name
Sergio Rojas
age
21
gender
Male
location
Dade City, FL, US
gym
occupation
Full time student
Overall Goal
///
Lose Fat
I want to lean up so I can show off what I accomplish in the gym
Progress & Goals
BEFORE
Oct 7, 2010
CURRENT
Dec 29, 2010
158.4 Lbs.
LEAN BODY MASS
17.6 Lbs.
BODY FAT
CURRENT WEIGHT
176
Lbs.
Nov 22, 2010
CURRENT BODY FAT
10
%
Oct 7, 2010
PROGRESS HISTORY
Lbs.
2010-10-07,2010-10-11,2010-10-14,2010-10-17,2010-10-27,2010-11-07,2010-11-17,2010-11-22
180,181.2,181.5,180.7,178.3,178,177,176
%
2010-10-07
10
Lbs.
2010-10-07,2010-10-11,2010-10-14,2010-10-17,2010-10-27,2010-11-07,2010-11-17,2010-11-22
162,163.1,163.4,162.6,160.5,160.2,159.3,158.4
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday-Shoulders Reps vary means 1 week ill do high reps 7-10 and then the next week low reps 3-6
Military press 3-4sets reps vary
Dumbell press 3sets 6-8reps
Front barbell raise 2sets regular and 1 too failure reps vary
Lateral raises front/side 3sets 10reps for each 1
Tuesday-Legs
Weighted lunges 4 sets 20-25 reps
4 sprints to activate legs
Front squats 3 sets 6-8reps
Hack squat 3-4sets 6-8reps
Stiff legged deadlift 4sets 6-10 reps
Wednsday Chest
Dips 4sets 8-6reps
Bench 4 sets reps vary
Incline Drop sets
Flye incline or bench
Thursday Arms
Barbell Curls 3-4sets reps vary
Close grip 3-4sets reps vary
Hammer curl 3-4sets reps vary
Bench dip 3-4sets reps vary
Concentrate curl 3-4sets reps vary
Tricep pull back 3-4sets reps vary
Friday BACK
Bent over barbell rows 4-5sets reps vary Wide grip
Dumbell rows 3-4sets reps vary
Deadlift 3-4sets reps vary
Tbar rows 3-4sets reps vary
Saturday/Sunday
REST
Military press 3-4sets reps vary
Dumbell press 3sets 6-8reps
Front barbell raise 2sets regular and 1 too failure reps vary
Lateral raises front/side 3sets 10reps for each 1
Tuesday-Legs
Weighted lunges 4 sets 20-25 reps
4 sprints to activate legs
Front squats 3 sets 6-8reps
Hack squat 3-4sets 6-8reps
Stiff legged deadlift 4sets 6-10 reps
Wednsday Chest
Dips 4sets 8-6reps
Bench 4 sets reps vary
Incline Drop sets
Flye incline or bench
Thursday Arms
Barbell Curls 3-4sets reps vary
Close grip 3-4sets reps vary
Hammer curl 3-4sets reps vary
Bench dip 3-4sets reps vary
Concentrate curl 3-4sets reps vary
Tricep pull back 3-4sets reps vary
Friday BACK
Bent over barbell rows 4-5sets reps vary Wide grip
Dumbell rows 3-4sets reps vary
Deadlift 3-4sets reps vary
Tbar rows 3-4sets reps vary
Saturday/Sunday
REST
My Nutrition Program View My Full Nutrition Program
sergioincollege has not added any program information.
My Supplement Program View My Full Supplement Program
sergioincollege has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Pictures of my old self
Visitor Comments
sergioincollege is now friends with lady_lass.