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Progress & Goals
138.8 Lbs.
LEAN BODY MASS
26.2 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Adopted a bodybuilder workout! Do it every day and go as hard as I can in the gym!!
day 1: legs
cardio 20 min
Leg Press4-5 warm-up sets of 10-12 reps
3 sets to failure in 12-20 reps
2 warm-up sets of 15 reps
3 sets to failure in 12-15 reps
2 warm-up sets of 15 reps
3 sets to failure in 12-15 reps
Leg Extensions
2 warm-up sets of 15-20 reps
2 sets to failure in 15-20 reps
2 warm-up sets of 15-20 reps
3 sets to failure in 20-30 reps
20 minutes
day2: chest and triceps
20 minutes
Flat Dumbbell Press3 warm-up sets of 6-10 reps
3 sets to failure in 6-10 reps
2 sets to failure in 8-15 reps
Straight-Arm Pullover2 sets to failure in 10-12 reps
Rope Extension3 sets to failure in 10-12 reps
Lying Cable Extensions3 sets to failure in 10-12 reps
Overhead Dumbbell Extension3 sets to failure in 10-12 reps
Cardio20 minutes
day3: rest day food shopping and cardio
day4: Back and Biceps
Cardio20 min
Reverse-Grip Pulldowns1 warm up set of 8-10 reps
3 sets of 8-10 reps
1 warm up set of 8-10 reps
3 sets of 10-12 reps
1 warm up set of 10-12 reps
2 sets of 10-12 reps
7 sets of 10-15 reps
Concentration Curls2 warm up sets of 12-15 reps, per arm
3 sets of 12-15 reps, per arm
3 sets of 12-15 reps, per arm
Cable Curls3 sets of 15-20 reps, per arm
Cardio20 min
day5: Shoulders Calves and Abs
Cardio20 min
Seated Barbell Military Press2 warm up sets of 6-8 reps
3 sets of 6-8 reps
1 warm up sets of 12-15 reps
3 sets of 12-15 reps
3 sets of 7 reps
Lying Rear Delt Raise7 sets of 12-15 reps
SUPER SET
Weighted Sit-Up3 sets of 15-20 reps
Seated Calf Raise3 sets of 20 reps
Resume Normal sets
Standing Calf Raises3 sets of 18-20 reps, 1 foot at a time
Cardio20 min
Day6: Muscle Recovery
Day7: Legs
Cardio20 minutes
Super Set
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Leg Extensions2 sets of 18-20 reps
Hamstring Curls2 sets of 18-20 reps
Walking Lunges3 sets of 40 steps
3 sets of 15-20 reps
Resume Regular sets
Leg Press3 sets of 50 reps
Superset: Repeat Exercises 1 & 2 Leg Extensions1 sets of 30 reps
Hamstring Curls1 sets of 20 reps
Cardio20 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
Diabetes will never stop me from my goals!
Hi everyone,
My name is Thomas. This is what gives me my motivation. Well it all started out when I was younger and was diagnosed with diabetes. Since the very start I have always had problems about trying to stable my weight and muscle. I have been in and out of the hospital way to many times to count. Now since I am older I have been able to control my diabetes 100% better. The thing for me was always trying to work out and not have to deal with my blood sugars going very low because my body would feed off of my body fat and muscle! Day in and Day out I have been gaining more and more motivation to fight and not have to worry that much about my diabetes. Its been a long and hard road for me to gain muscle and lose the fat because of diabetes its extremely hard to lose that and then gain the muscle. Its been 11 years now for me and a long hard road but I am not grabbing life by the horns and taking over and not going to have anymore excuses. Everyone has an excuse to say I am to busy to workout or not enough time. Working out is a commitment I believe and I have finally gotten the motivation to help push me to the point to go and work out every day. My motivation comes in within me and I try to push myself everyday because I have been in 3 comas and look at life differently and make sure I do everything in my power and will to keep on keeping on!!
I hope this story motivates you a little bit! I do have others to tell but those are for rainy days anyways best wishes to you all!!
Sincerely
Thomas J Mahony
tomjohn21 updated his body fat from 15.9% to 15.9%, a loss of 0% in 278 days.
Jan 13, 2013 | Like
tomjohn21 updated his weight from 170.4 Lbs. to 165 Lbs., a 5.4 Lb. loss in 276 days.
Jan 13, 2013 | Like
tomjohn21 Bar backed last night and I think I tore a ligament in my elbow! But at least i can pick up and carry a keg! haha..
Apr 8, 2012 | Like
tomjohn21 Blood sugars are really low! no motivation at all untill they come up! i hope they do soon!
Apr 7, 2012 | LikeVisitor Comments
tomjohn21 added a new profile photo.