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real name
Greg Tougas
age
34
gender
Male
location
Ottawa, Ontario, CA
gym
GoodLife Fitness - Ottawa Place D'Orleans
occupation
Student
Overall Goal
///
Transform My Body
I would like to weigh 205 lbs , with 10 % body fat
Progress & Goals
BEFORE
Mar 10, 2010
CURRENT
Feb 28, 2012
186.8 Lbs.
LEAN BODY MASS
43.8 Lbs.
BODY FAT
CURRENT WEIGHT
230.6
Lbs.
Apr 7, 2012
CURRENT BODY FAT
19
%
Oct 24, 2011
PROGRESS HISTORY
Lbs.
2010-04-22,2010-04-24,2010-05-05,2010-05-08,2010-06-06,2010-06-10,2010-06-26,2010-07-22,2011-03-08,2011-04-20,2011-10-24,2012-02-28,2012-04-07
245,243.2,240,238,234,229,229,225,219,215,240,235,230.6
Aug 05, 2010
220 Lbs.
%
2010-04-24,2010-05-05,2011-10-24
33,30,19
Jul 05, 2010
25 %
Lbs.
2010-04-22,2010-04-24,2010-05-05,2010-05-08,2010-06-06,2010-06-10,2010-06-26,2010-07-22,2011-03-08,2011-04-20,2011-10-24,2012-02-28,2012-04-07
164.1,162.9,168,166.6,163.8,160.3,160.3,157.5,153.3,150.5,194.4,190.4,186.8
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
day 1
chest& triceps
4 sets of 10 reps or more
barbell flat benchpress
incline dumbell presses
dips(after awhile u will do them weighted)
incline dumbell flyes
standing cable crossovers
triceps
cable bar pressdowns
skullcrushers
dumbell kickback
over the head bent arm dumbell extensions
day 2
back&bicpes
back:
deadlifts
bent over barbell rows
t-bar bent over rows
one arm dumbell chainsaws
lower back hyperextensions
biceps:
standing barbell curls
incline seated dumbell curls
preacher ez-bar preacher curls
dumbbell 21's (7 low curls,7 curls 2 midpoint,7 complete curls)
day 3
legs&shoulders
legs:
squats
legpresses
stiff leg deadlifts
machine one leg at a time extensions
lying hamstrings curls
shoulders:
military press,front
arnold dumbell presses
barbell shrugs reverse grip
dumbell shrugs
lateral side raises
day off(cardio day)
incline treadmill walk 1hour
crunches 30reps,4 sets
lying leg raises20reps,4 sets
oblique crunches20 reps 4sets
next day start routine all over wit day1
chest& triceps
4 sets of 10 reps or more
barbell flat benchpress
incline dumbell presses
dips(after awhile u will do them weighted)
incline dumbell flyes
standing cable crossovers
triceps
cable bar pressdowns
skullcrushers
dumbell kickback
over the head bent arm dumbell extensions
day 2
back&bicpes
back:
deadlifts
bent over barbell rows
t-bar bent over rows
one arm dumbell chainsaws
lower back hyperextensions
biceps:
standing barbell curls
incline seated dumbell curls
preacher ez-bar preacher curls
dumbbell 21's (7 low curls,7 curls 2 midpoint,7 complete curls)
day 3
legs&shoulders
legs:
squats
legpresses
stiff leg deadlifts
machine one leg at a time extensions
lying hamstrings curls
shoulders:
military press,front
arnold dumbell presses
barbell shrugs reverse grip
dumbell shrugs
lateral side raises
day off(cardio day)
incline treadmill walk 1hour
crunches 30reps,4 sets
lying leg raises20reps,4 sets
oblique crunches20 reps 4sets
next day start routine all over wit day1
My Nutrition Philosophy View My Full Nutrition Philosophy
shredder911 has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
shredder911 has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
I read alot and keep in touch with other friends who are training hard . Sharring tips and trying new things are a great motivator , im still new so im still figuring out what exercises give me the best bang for my buck.
Visitor Comments
LindseyFowler11
glad i can "inspire" you! lol its a good compliment. keep it up!
Sep 16, 2011 12:17am
guest
it's ok to eat "greasy" food once a week, that way your body recognizes the unhealthy foods. if you just eat healthy, eventually healthy foods will become unhealthy foods to your body.
we need a new picture of you on here. lets go
May 23, 2010 7:49pm
cramos1279
Thanks for making me an inspiration. It truly means a lot to me as one of my personal goals. You have made my goal more realistic. Anything you need Greg that I can help with please let me know. I hope you reach all your goals and will be keep track of you to see your progress. I will send you my routine through PM check it out.
May 19, 2010 5:24pm
guest
i think i see some abs
May 17, 2010 11:26pm
cramos1279
Your motivation is high. That's great. Keep up the good work and never back down.
May 15, 2010 5:20pm
shredder911 is now friends with babybuilder727.