Progress & Goals
199.8 Lbs.
LEAN BODY MASS
27.2 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
The second 2 weeks, I will switch things up a bit and use a Heavy, 10x10 scheme. Instead of using the 4X protocol I will do straight heavy sets the majority of the week and then on Friday I will do one 10x10 set for each muscle group. What this will help me do is fully address all the ways muscles get bigger (myofibrillar growth and sarcoplasmic expansion). Plus, it has so much variety built in that it will be difficult for my body to adapt. I'll let you know how it goes!
Week 1 (4X, Heavy)
Monday: Chest, Back, Abs
Decline Bench, 3x12, 1x7NA
Incline Dumbbell Presses, 3x10
Reverse Grip Bench, 4x10
(7) Cable Crossovers
Pullups, 3x12, 1x7NA
Cable Rows, 3x10
Barbell Rows, 4x10
(7) Machine Pullovers
Ball Crunches, 4xFAIL
Knee-ups, 4xFAIL
Bicycles, 4xFAIL
Tuesday: Legs
Donkey Calf Raises, 3x12, 1x7NA
Lying Leg Curls, 3x12
Standing Calf Raises, 3x12
Squats, 3x10
Seated Leg Curls, 3x10
Seated Calf Raises, 3x12
Leg Presses/Smith Front Squats, 3x12
Wednesday: Delts, Arms
Dumbbell pulls, 3 x 12, 1 x 7NA
Smith presses, 4 x 10
Reverse Flyes, 4 x 12
Dumbbell Curls, 3x12
Hammer Curls, 3x12
Preacher Curls, 3x12
Bench Dips, 3x12
VBar Pressdowns, 3x12
Overhead Rope Extensions, 3x12
Thursday: Off
Friday (HEAVY): Deadlifts, Chest, Back, Abs
Deadlifts, 1x8-10
Decline Bench, 2x8-10
Incline Dumbbell Presses, 2x8-10
Reverse Grip Bench, 2x8-10
Pullups, 2x8-10
T-Bar Rows, 2x8-10
Barbell Rows, 2x8-10
Ball Crunches, 4xFAIL
Knee-ups, 4xFAIL
Bicycles, 4xFAIL
Week 2 (4X, Heavy)
Monday: Delts, Arms
Rack pulls, 3 x 12, 1 x 7NA
DB presses, 3 x 10
Rear laterals, 4 x 12
(7) Machine Laterals
Barbell Curls, 2x12, 1x7NA
Underhand Pulldowns, 3x12
Incline Hammers, 3x12
Tricep Extensions, 2x12, 1x7NA
Close-grip Bench, 3x12
Rope Pressdowns, 3x12
Tuesday: Legs
Standing Calf Raises, 3x12, 1x7NA
Seated Leg Curls, 3x10
Donkey Calf Raises, 3x12
Lying Leg Curls, 3x12
Leg Presses/Smith Front Squats, 3x12
Seated Calf Raises, 3x12
Squats, 3x10
Wednesday: Chest, Back, Abs
Dips, 3x12, 1x7NA
Incline Barbell Presses, 3x10
Flat Dumbbell Bench, 3x10
(7) Cable Crossovers
Pulldowns, 3x12, 1x7NA
Machine Rows, 3x10
T-Bar Rows, 3x10
(7) Rope Pullovers, 4x10
Ball Crunches, 3xFAIL
Knee-ups, 3xFAIL
Bicycles, 3xFAIL
Thursday: Off
Friday (HEAVY): Deadlifts, Delts, Arms
Deadlifts, 1x8-10
Rack pulls, 2x10
Smith presses, 2x10
Rear Upright Rows, 2x10
Barbell Curls, 2x12
Underhand Pulldowns, 2x12
Incline Hammers, 2x12
Tricep Extensions, 2x12
Close-grip Bench, 2x12
Rope Pressdowns, 2x12
Week 1 (Heavy, 10x10)
Monday (Heavy): Chest, Back, Abs
Decline Bench, 3x12, 1x7NA
Incline Dumbbell Presses, 3x10
Reverse Grip Bench, 4x10
Cable Crossovers, 4x10
Pullups, 3x12, 1x7NA
Cable Rows, 3x10
Barbell Rows, 4x10
Machine Pullovers4x10
Ball Crunches, 4xFAIL
Knee-ups, 4xFAIL
Bicycles, 4xFAIL
Tuesday (Heavy): Legs
Donkey Calf Raises, 3x12
Lying Leg Curls, 3x12
Standing Calf Raises, 3x12
Squats, 3x10
Romanian Deadlifts, 3x10
Seated Calf Raises, 3x12
Leg Presses/Smith Front Squats, 3x12
Wednesday (Heavy): Delts, Arms
Rack pulls, 3 x 12, 1 x 7NA
DB presses, 3 x 10
Rear laterals, 4 x 12
Barbell Curls, 2x12
Underhand Pulldowns, 2x12
Incline Hammers, 2x12
Tricep Extensions, 2x12
Close-grip Bench, 2x12
Rope Pressdowns, 2x12
Thursday: Off
Friday (10x10): Chest, Back, Abs
Dips
TBar Rows
Leg Raises
Week 2 (Heavy, 10x10)
Monday (Heavy): Delts, Arms
Dumbbell pulls, 3 x 12, 1 x 7NA
Smith presses, 3 x 10
Reverse Flyes, 4 x 12
Dumbbell Curls, 2x12
Hammer Curls, 2x12
Preacher Curls, 2x12
Bench Dips, 2x12
VBar Pressdowns, 2x12
Overhead Rope Extensions, 2x12
Tuesday (10x10): Legs
Donkey Calf Raises
Lying Leg Curls
Smith Squats
Wednesday (Heavy): Chest, Back, Abs
Dips, 3x12, 1x7NA
Incline Barbell Presses, 3x10
Flat Dumbbell Bench, 3x10
Cable Crossovers, 3x10
Pulldowns, 3x12, 1x7NA
Machine Rows, 3x10
T-Bar Rows, 3x10
Dumbbell Pullovers, 4x10
Ball Crunches, 3xFAIL
Knee-ups, 3xFAIL
Bicycles, 3xFAIL
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
supermanjow Thanks you guys! She's 3 weeks old and I'm back in the gym. Amazing how sore you get after missing just 2.5 weeks!
Mar 11, 2013 | Likesupermanjow My daughter was born 2 weeks ago. So, training isn't progressing at the moment. My liver still isn't 100%, but things have gotten better.
Mar 6, 2013 | Likesupermanjow Just noticed this new status thing. Pretty awesome! Right now I'm recovering from Bland Cholestasis and Pruritus. Totally sucks!!!
Jan 9, 2013 | Likesupermanjow created a new BodyBlog entry "531 M2W2 - OHP AND BP".
FROM LAST NIGHT:Today's workout was a good one. I was able to hit my numbers no problem. I'm going to miss having this cycle when its done. I hope my strength doesn't drop too far when I get off. Not only did I set PR's on the 531 lifts, I also set a PR on chin ups. So, overall it was a great night! PR:OHP - 160x12BP - 270x15CU - 227x16 Food:6 eggs with 1 cup cheese scrambled10 oz breaded pork chops with green beans and celery sticks with 2 Baby Bell cheese wedges6 oz steak, 4 oz potatoes with... Go to BodyBlog
supermanjow measured his arms at 18.5 in., a gain of 1 in. in 332 days and measured one other body part.
Dec 4, 2012supermanjow updated his weight from 208 Lbs. to 227 Lbs., a 19 Lb. gain in 327 days.
Nov 29, 2012 | Like


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supermanjow I am now a rep for Celtic Labs. Pre-Order Now! http://phfsupplements.com/catalogsearch/advanced/result/?manufacturer[]=302
Mar 26, 2013 | Like