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Overall Goal
///
Gain Muscle
Get JACKED
goal physique
Fitness Model
Progress & Goals
BEFORE
Dec 31, 2012
CURRENT
Dec 31, 2012
203.7 Lbs.
LEAN BODY MASS
15.3 Lbs.
BODY FAT
CURRENT WEIGHT
219
Lbs.
Apr 15, 2013
CURRENT BODY FAT
7
%
Apr 15, 2013
PROGRESS HISTORY
Lbs.
2011-02-02,2011-09-26,2012-01-31,2012-03-21,2012-04-07,2012-11-25,2012-12-14,2013-01-04,2013-01-08,2013-03-25,2013-04-15
190,207,212,200,212,212,215,217,221,219,219
Nov 24, 2014
240 Lbs.
%
2011-02-02,2011-09-26,2012-01-31,2012-04-07,2012-11-25,2012-12-14,2013-03-25,2013-04-15
7,7,6,7,9,8,7,7
Nov 24, 2014
8 %
Lbs.
2011-02-02,2011-09-26,2012-01-31,2012-03-21,2012-04-07,2012-11-25,2012-12-14,2013-01-04,2013-01-08,2013-03-25,2013-04-15
176.7,192.5,199.3,188,197.2,192.9,197.8,199.6,203.3,203.7,203.7
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
MASS MONSTER
Monday-back and bi's
Pull ups-3sets of 20
Pull downs-2 sets of 12
One arm dumbell rows- 3sets of 6-8
Dead lifts-3 sets of 6-8
BI'S
21'S-1 set
Drag Curls- 3 sets of 12
Cable curls- 2 sets of 10
Hammer curls- 3sets of 6-8
TUESDAY- LEGS
Squats-3sets 6-8
Leg press-3sets 8-10
Leg extensions-3sets of 12 to 15
Lewg curls- 2sets of 12 to 15
Wednesday-rest
Thursday-chest,tri's
Flat bar or dumbell- 3 sets of 6-8
Incline-3sets 6-8
Decline flyes- 3 sets 8-10
TRI'S
Pushdowns-1 set 12, second set 8, third set 6
Skull crushers- 2 sets 10
Kick backs- 2 sets 12
FRIDAY- rest
SATURDAY-shoulders,traps
One arm dumbell press- 1set 12, second set 8 third set 6
Front raise-3 sets 12-15
upright row-2 sets 8-10
Bent over rows- 3 sets of 8-10
TRAPS
Dumbell or bar shrugs- 5 sets 8-12
SUNDAY-rest
Monday-back and bi's
Pull ups-3sets of 20
Pull downs-2 sets of 12
One arm dumbell rows- 3sets of 6-8
Dead lifts-3 sets of 6-8
BI'S
21'S-1 set
Drag Curls- 3 sets of 12
Cable curls- 2 sets of 10
Hammer curls- 3sets of 6-8
TUESDAY- LEGS
Squats-3sets 6-8
Leg press-3sets 8-10
Leg extensions-3sets of 12 to 15
Lewg curls- 2sets of 12 to 15
Wednesday-rest
Thursday-chest,tri's
Flat bar or dumbell- 3 sets of 6-8
Incline-3sets 6-8
Decline flyes- 3 sets 8-10
TRI'S
Pushdowns-1 set 12, second set 8, third set 6
Skull crushers- 2 sets 10
Kick backs- 2 sets 12
FRIDAY- rest
SATURDAY-shoulders,traps
One arm dumbell press- 1set 12, second set 8 third set 6
Front raise-3 sets 12-15
upright row-2 sets 8-10
Bent over rows- 3 sets of 8-10
TRAPS
Dumbell or bar shrugs- 5 sets 8-12
SUNDAY-rest
My Nutrition Program View My Full Nutrition Program
stefen91664 has not added any program information.
My Supplement Program View My Full Supplement Program
stefen91664 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I know if I give it my best I have know excuse and things always turn out for the best
stefen91664 forever hating the WWE, it is a discrace to real wrestling haha
May 20, 2013 | Like
chaunska likes this.
stefen91664 Gonna start out flexed out fitness where i help with nutrition and all kinds of questions and hopefully start a gym!
May 1, 2013 | Likestefen91664 Abide by no limits, push the barriers of "possible" no one is destined for greatness it is earned.
May 1, 2013 | LikeVisitor Comments
josh2468
you look great how are you ?
I sent you a private message can you let me know what you think about my suggestion?
thank you
josh
May 6, 2013 11:55pm
fenceguy
NICE bro! You are gonna be an animal.......! It's hot when a tall dude like you packs on muscle....I'm doing ok as well...doing my thing and trying to cut some before summer...
May 1, 2013 7:00pm
Orion2013
Hey man thanks for the thumbs up on my BF stats, sometimes I think I am alone on this thing!!!!
Mar 1, 2013 11:25pm
hgboss81
Awesome!
Thanks mate and thank you for the encouragement. Def, makes me want to push boundaries and keep going until I reach my goal!
Mar 1, 2013 10:49pm
kentfrat1783
things are going well but going slow. My weight is slowing coming off but want it to go quicker. I'm also increasing weights and trying new things. Just wish I had someone to push me a bit.
Mar 1, 2013 9:09pm
guest
Looking great Stefen!
Dec 28, 2012 5:34am
kentfrat1783
awesome exercise. I bet it is kick ass. I'll be trying that Wednesday. thanks for a great new exercise. also explains your great arms.
Dec 24, 2012 8:22pm
kentfrat1783
Merry Christmas. Hope you have lots of good eats tomorrow.
I was reading through your workout program and what are 21's?
Dec 24, 2012 6:34pm
diane1636
Hi Stefan! Thanks for the friend request!! You look like you are on track! Very impressive!
Nov 28, 2012 4:04pm
stefen91664 is now friends with XNick EdgeX.