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Overall Goal
///
Transform My Body
Want to have the best physique i have ever had and inspire people
Progress & Goals
BEFORE
Oct 19, 2010
CURRENT
Jun 30, 2011
162.7 Lbs.
LEAN BODY MASS
24.3 Lbs.
BODY FAT
CURRENT WEIGHT
187
Lbs.
Jan 1, 2012
CURRENT BODY FAT
13
%
Dec 31, 2011
PROGRESS HISTORY
Lbs.
2009-12-31,2011-01-24,2011-02-20,2011-12-31,2012-01-01
178.6,187,187,187,187
%
2009-12-31,2011-01-24,2011-12-31
14,18.8,13
Aug 01, 2011
8 %
Lbs.
2009-12-31,2011-01-24,2011-02-20,2011-12-31,2012-01-01
153.6,151.8,151.8,162.7,162.7
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Training:
Monday chest/tri /calve
• Incline Barbell Press - 3x12
• Flat Hammer Strength Press - 4x12
• Flat DB Fly - 3x12
• Incline Barbell Press 3x12
• V-Bar Pressdown superset seated calve raise - 4x12-15
• Dips 4 x12
Tuesday shoulder/leg
• Barbell Military Press - 4x12
• Standing DB Lateral Raise - 4x12
• Upright Row - 3x12
• Barbell Shrugs - 3x12
• Squat - 3x12
• Leg Press - 3x12
• Leg curl - 3x12
• Leg Extensions - 3x15
Wednesday back/ biceps/abs
• Wide Grip Pull up - 3x12
• T-Bar Barbell Rows - 4x10-12
• Standing One Arm DB Row - 3x12
• Seated Cable Row - 3x12
• Hammer Strength Preacher Curl - 3x12
• Standing Barbell Curl - 3x10
• Concentration curl 4 x12
• Rope Crunches- Moderate Weight - 4x20
• Sit-Up- 4x15
Monday chest/tri /calve
• Incline Barbell Press - 3x12
• Flat Hammer Strength Press - 4x12
• Flat DB Fly - 3x12
• Incline Barbell Press 3x12
• V-Bar Pressdown superset seated calve raise - 4x12-15
• Dips 4 x12
Tuesday shoulder/leg
• Barbell Military Press - 4x12
• Standing DB Lateral Raise - 4x12
• Upright Row - 3x12
• Barbell Shrugs - 3x12
• Squat - 3x12
• Leg Press - 3x12
• Leg curl - 3x12
• Leg Extensions - 3x15
Wednesday back/ biceps/abs
• Wide Grip Pull up - 3x12
• T-Bar Barbell Rows - 4x10-12
• Standing One Arm DB Row - 3x12
• Seated Cable Row - 3x12
• Hammer Strength Preacher Curl - 3x12
• Standing Barbell Curl - 3x10
• Concentration curl 4 x12
• Rope Crunches- Moderate Weight - 4x20
• Sit-Up- 4x15
My Nutrition Philosophy View My Full Nutrition Philosophy
SySrht has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
SySrht has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
See the result of my workouts and see the changes of my body make me motiviated.
Visitor Comments
Dharav
Hey,
I am trying to get mass, so should i reduce fat then get mass by working out or should i hit the gym right away! As my body fat is only my stomach, and its not flabby or huge, rather it just stick out 2 inches. So what do you suggest mass or reduce then mass.
Thx
Aug 18, 2012 12:02pm
giftbaby4u
Hello my Name is Gift,
i saw your profile i be come
interested to be your friend please
contact me, so that i will give you
my picture and tell you more about me,
please just send me email to (giftmaxwell91@yahoo.com)
i have some thing important to tell you please,
if you Really want to know me contact me at
(giftmaxwell91@yahoo.com)
Jun 25, 2012 12:00am
Jonny2012
Thanks for reply. I have similar look to you when you started but with a little more fat in the love handle section. Your before and afters are very inspiring, im still only 4 months into training and your physic is the goal...no homo
May 1, 2012 7:05am
Bellerose25
Thank you! Sending health & happiness wishes for the new year 2012! btw if you did all that in a home gym MAJOR KUDOS!
Jan 3, 2012 12:15am
Kezzyukbrah
thanks brah looking jacked as fuark. cud u recommend a gud cutting diet as i am wanting to cut down to about 180 from 200
Dec 28, 2011 5:32am
amerikansjc
I just want to say well done on your progress. You look like a different person. Congrats!
Dec 27, 2011 4:08pm
hotsaucegolden1
um no questions yet but thanks for a proper answer. get sum idiots on the forums
Dec 26, 2011 3:27am
Gemini786
How is your progress coming!!Good luck with goals in 2012.Happy Holidays!!!
Dec 23, 2011 11:00am
ramimaurice
hey bro amazing work, congratulations looking great !! keep up the hard work !! GOOD LUCK
Nov 20, 2011 5:37pm
SySrht is now friends with SuperMaine.