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Overall Goal
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Transform My Body
I want to loose weight and gain muscle so i am not embarrased at the beach this summer
Progress & Goals
BEFORE
Jan 7, 2007
CURRENT
Jan 9, 2007
153.9 Lbs.
LEAN BODY MASS
36.1 Lbs.
BODY FAT
CURRENT WEIGHT
190
Lbs.
May 8, 2011
CURRENT BODY FAT
19
%
May 8, 2011
PROGRESS HISTORY
Lbs.
2008-09-15,2008-12-23,2008-12-27,2009-01-04,2009-02-12,2009-03-31,2009-07-06,2009-12-26,2011-05-08
225,210,215,205,195,195,190,207,190
Jun 01, 2009
195 Lbs.
%
2009-02-23,2009-07-06,2009-12-26,2011-05-08
25,22,22,19
Lbs.
2008-09-15,2008-12-23,2008-12-27,2009-01-04,2009-02-12,2009-03-31,2009-07-06,2009-12-26,2011-05-08
168.8,157.5,161.2,153.8,146.2,146.2,148.2,161.5,153.9
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday
Chest and Back
Incline dumbell press 4sets 12 reps
Flat Bench Press 4 sets 12 Reps
Dumbell flys 4 sets 12 reps
Dumbell Rows 4 sets 15 reps
Lat Pulldowns 4 sets 15 reps
Tuesday
Arms
Dumbell curl 4 sets 10 reps
hammer curl 4 sets 10 reps
ez bar curl 4 sets 10 reps
concentration curl 3 sets 10 reps
preacher curl 3 sets 10 reps
skull cruser 4 sets 15 reps
overhead dumbell extension 4 sets 15 reps
Wedensday
Off
Thursday
Legs
Squats 4 sets 12 reps
lunges 4 sets 12 reps
calf raises 4 sets 12 reps
Friday
Shoulders
overhead press 4 sets 12 reps
upright rows 4 sets 12 reps
upright raises 4 sets 12 reps
5 days a week i run 4km for my cardio to burn off all my fat
Chest and Back
Incline dumbell press 4sets 12 reps
Flat Bench Press 4 sets 12 Reps
Dumbell flys 4 sets 12 reps
Dumbell Rows 4 sets 15 reps
Lat Pulldowns 4 sets 15 reps
Tuesday
Arms
Dumbell curl 4 sets 10 reps
hammer curl 4 sets 10 reps
ez bar curl 4 sets 10 reps
concentration curl 3 sets 10 reps
preacher curl 3 sets 10 reps
skull cruser 4 sets 15 reps
overhead dumbell extension 4 sets 15 reps
Wedensday
Off
Thursday
Legs
Squats 4 sets 12 reps
lunges 4 sets 12 reps
calf raises 4 sets 12 reps
Friday
Shoulders
overhead press 4 sets 12 reps
upright rows 4 sets 12 reps
upright raises 4 sets 12 reps
5 days a week i run 4km for my cardio to burn off all my fat
My Nutrition Program View My Full Nutrition Program
spoogeking101 has not added any program information.
My Supplement Program View My Full Supplement Program
spoogeking101 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
watching my body transform and how strong i have gotten
Visitor Comments
Leave a Comment
guru7777
Thanks for the add and the kind words!I did weights one day and cardio the next which ended up by doing cardio every other day but I would have done cardio daily if I had to to reach my goal. If I can be of help just let me know!
Jan 23, 2012 4:42pm
BUILT2LAST69
did you get your tendon fixed?
you should post curremt pics so I can have an idea of what advice to give you
I'm in London
Jan 24, 2011 8:03pm
percjester
Cuts Question... The method that seemed to work best for me was... Strength training 5x a week... cardio 6x a week... and calorie cycling (2 high calorie days a week, 5 low calorie days a week)
Mar 10, 2010 3:29pm
kizmvp
Thanks for the add. Good Luck with your goals. If I can help in any way let me know.
Jul 26, 2009 6:32pm
willidus
Thanks for the good words bro...good luck man. Keep it up and you will achieve your goals. It's all about consistency.
Jul 6, 2009 7:46pm
leanandme
spoogeking101 what is going on do you like the super pump250. Put up a picture dude. Motivate yourself. It will make a good before picturebecause youknow you are oing to look great in the later picture;. smile
Jun 30, 2009 5:13pm