Progress & Goals
0 Lbs.
LEAN BODY MASS
205 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
(It doesn't necessarily fall upon these 3 specific days, but it is always a 3 day consecutive split)
Rest time between each exercise: 30 seconds
Rest time between each set: 15-20 seconds
Monday: Back and Biceps
Sets / Reps *= drop weight 30 percent immediately
Bent over BB Row 4 / 12,12,12,12/12*
Pulldown 4 / 12,12,12,12/12*
Seated Cable Row 3 / 12,12,12/12*
One Arm DB Row 3 / 12,10,10/10*
Standing EZ Bar Curl 4 / 12,10,10,10/10*
Alt. Incline DB Curl 3 / 12,10,10/10*
Machine Preacher 3 / 10,10,10/10*
Tuesday: Chest, Shoulders, Traps, Triceps
Inc BB Press 4 / 12
DB Press 4 / 12
DB Flyes 3 / 12,12,12,12/10*
Pushups 3 / Failure
Seated DB Press 4 / 12,12,12,12/12*
Bent Over Lat Raise 3 / 10,10,10
DB Lat Raise 3 / 10,10,10
DB Shrug 4 / 12,12,12,12
Triceps Dip 3 / Failure
Overhead Extension 3 / 10,10,10
Wednesday: Legs and Abs
Squat 4 / 15,15,12,12
Leg Press 4 / 12,12,12,12
Leg Ext. 3 / 15,15,15/15*
Stnd. Calf Raise 4 / 12,15,15,15/15*
Hanging Leg Raise 4 / 10
Weighted Ob. Crunch 4 / 10
Cable Crunch 4 / 10
Crunch 4 / 15
Also, I don't stretch before doing ANY exercise, but do around 3 sets of warm up exercises. I then stretch for 10-15 minutes AFTER my workout.
The next 3 days after my 1 day off is the same workout (but with a deadlift included into the back/bi day), but utilizes higher rest time, lower reps and heavier weight. The rest time between each set is 50-60 seconds, and the rest time between each exercise is around 2 minutes.
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
skullcrusher149 updated his weight from 210 Lbs. to 205 Lbs., a 5 Lb. loss in 559 days.
Sep 24, 2012 | Like


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