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Overall Goal
///
Improve For A Sport
my life is complete i can know squat double my body weight and bench my bodywieght.
Progress & Goals
BEFORE
Mar 12, 2006
CURRENT
Nov 4, 2007
158.6 Lbs.
LEAN BODY MASS
68 Lbs.
BODY FAT
CURRENT WEIGHT
226.6
Lbs.
Feb 23, 2012
CURRENT BODY FAT
30
%
Feb 23, 2012
PROGRESS HISTORY
Lbs.
2007-03-27,2007-03-29,2007-04-06,2007-04-13,2007-06-18,2007-07-23,2007-08-18,2007-09-21,2007-10-07,2007-10-16,2007-11-12,2008-02-04,2008-02-07,2008-03-22,2008-05-22,2008-06-15,2008-07-04,2008-07-15,2008-07-22,2008-08-13,2008-08-15,2008-08-22,2008-09-03,2008-09-08,2008-09-10,2008-09-12,2008-09-24,2008-10-06,2009-01-26,2009-06-24,2009-07-20,2009-08-28,2009-10-25,2009-11-14,2010-02-02,2010-02-15,2010-03-23,2010-03-26,2010-04-16,2011-10-11,2012-02-23
205,205,205,205,199,206.8,209,209,209,211.2,212.6,217.8,213.4,215.6,215.6,222.2,222.2,224.4,224.4,220,221.5,223,223.3,224.4,224,226.6,221.8,221.5,226.2,225.5,226.6,217.4,216,213.2,212.7,216,211.6,210.5,206.6,221.8,226.6
%
2008-09-24,2008-10-15,2012-02-23
25,23.5,30
Lbs.
2007-03-27,2007-03-29,2007-04-06,2007-04-13,2007-06-18,2007-07-23,2007-08-18,2007-09-21,2007-10-07,2007-10-16,2007-11-12,2008-02-04,2008-02-07,2008-03-22,2008-05-22,2008-06-15,2008-07-04,2008-07-15,2008-07-22,2008-08-13,2008-08-15,2008-08-22,2008-09-03,2008-09-08,2008-09-10,2008-09-12,2008-09-24,2008-10-06,2009-01-26,2009-06-24,2009-07-20,2009-08-28,2009-10-25,2009-11-14,2010-02-02,2010-02-15,2010-03-23,2010-03-26,2010-04-16,2011-10-11,2012-02-23
153.8,153.8,153.8,153.8,149.2,155.1,156.8,156.8,156.8,158.4,159.4,163.4,160.1,161.7,161.7,166.6,166.6,168.3,168.3,165,166.2,167.2,167.5,168.3,168,170,166.3,169.5,173,172.5,173.3,166.3,165.3,163.1,162.7,165.3,161.9,161.1,158,169.6,158.6
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
can't actually remember doing that last work out i had up seems familar must of been an in-season work. this is my new workout ive combined to programs and made them into one to suit my needs.
monday/fridays are done on a 3week cycle with reps of 10/8/6 wk1 8/6/4 wk2 7/5/3 wk1
wednesdays differ still a 3week cycle squats are 5x5wk1 6x3wk2 & 7x2wk3, ghr are 2x5wk1 3x5wk2 4x5wk3, calf raises go up a min everyweek 2mins wk1 3mins wk2 & 4mins wk4
monday/day1
bb bench super setted with bb row
incline db bench s/s with up-right-row
shoulder press s/s chin ups
shrugs death alot of bb and db shrugs
wednesdays/day2
box squats
75% max rep squats
Glute Ham Raises
speed skater squats 3x10
timed seated claf raises 80kgs
fridays/day3
db bench press s/s one arm db row
bb incline bench
cable seated row
db shoulder press s/s lat pull downs
gun run: db hammer curl 20kgs>2.5kgs 16reps 14reps 12 reps....
EZ barl curls 'x'sets to faliure
monday/fridays are done on a 3week cycle with reps of 10/8/6 wk1 8/6/4 wk2 7/5/3 wk1
wednesdays differ still a 3week cycle squats are 5x5wk1 6x3wk2 & 7x2wk3, ghr are 2x5wk1 3x5wk2 4x5wk3, calf raises go up a min everyweek 2mins wk1 3mins wk2 & 4mins wk4
monday/day1
bb bench super setted with bb row
incline db bench s/s with up-right-row
shoulder press s/s chin ups
shrugs death alot of bb and db shrugs
wednesdays/day2
box squats
75% max rep squats
Glute Ham Raises
speed skater squats 3x10
timed seated claf raises 80kgs
fridays/day3
db bench press s/s one arm db row
bb incline bench
cable seated row
db shoulder press s/s lat pull downs
gun run: db hammer curl 20kgs>2.5kgs 16reps 14reps 12 reps....
EZ barl curls 'x'sets to faliure
My Nutrition Program View My Full Nutrition Program
toad1 has not added any program information.
My Supplement Program View My Full Supplement Program
toad1 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
keeping my starting postion for my team and trying to be the strongest in my postion and league
Visitor Comments
Leave a Comment
willrugby
Still got spelling to work on!
Your squat and deadlift stats are immense! Awesome stuff, with that kind of stength at 23 in Scotland you cannot be far off turning pro??
Jun 17, 2009 5:02am
Persi@n
grr, when you copy paste it take away the spaces in it, that's why its incorrect.
Feb 6, 2009 6:46pm
Persi@n
i made a log, anything is very appreciated
http://forum.bodybuilding.com/showthread.php?t=113957721
Feb 5, 2009 9:59pm
Floridarugger
You got it we are one level below National 3. looks like we will be promoted as well. And I think you are right L'borough is in Nat 3. I played uni at Ballarat in Australia. Much different game then in the US or here in the UK.
Oct 9, 2008 11:56am
Floridarugger
Gotta Love the Rugby! Which club are you with? I play down in Cambridge.
Cheers!
Oct 8, 2008 3:29pm
