Discounts & Deals - Sign Up!
real name
Thomas Lefco
age
0
gender
Male
location
gym
World Gym
occupation
Track, College, Women
Overall Goal
///
Gain Muscle
To inspire others, the way they've inspired me.
Progress & Goals
BEFORE
May 14, 2009
CURRENT
Oct 25, 2012
170.7 Lbs.
LEAN BODY MASS
23.3 Lbs.
BODY FAT
CURRENT WEIGHT
194
Lbs.
Dec 7, 2012
CURRENT BODY FAT
12
%
Dec 7, 2012
PROGRESS HISTORY
Lbs.
2009-11-06,2009-11-09,2009-12-02,2009-12-06,2010-03-25,2010-05-20,2010-06-06,2010-11-20,2011-01-07,2012-10-24,2012-12-07
178,177,182,179,191,184,188,197,191,191,194
%
2009-11-06,2009-11-09,2009-12-02,2010-03-25,2010-11-20,2012-12-07
7,9,8,11,12,12
Lbs.
2009-11-06,2009-11-09,2009-12-02,2009-12-06,2010-03-25,2010-05-20,2010-06-06,2010-11-20,2011-01-07,2012-10-24,2012-12-07
165.5,161.1,167.4,164.7,170,163.8,167.3,173.4,168.1,168.1,170.7
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
This is my workout. Current as of 12/09/2009
High weight low rep.
Sunday-Chest/Tris
--Bench--5x5 weight=245-255.
--Dumbell Incline--5x5 weight=55-65.
--One Arm Push Down--5x5
--Kickbacks--3xfailure (all sets till failure) weight=15-25
--Chest Flys--4x7 45-55
--Smith Decline-- 5x5 255-275
Monday-Back/Bis
--Low Rows-- 5x5 180-220
--Pulldowns-- 5x5 160-200
--One Arm Reverse Cables Flys?lol-- 3x10 25-30
--Cable Rows-- 5x5 180-220
--Weighted Chipups-- 4x10 45-55(on chain)
--Bentbar Curls-- 5x5 130-145
--Dumbell Curls-- 3x10 35-45
Tuesday-Shoulders/Abs
--Overhead Dumbell Press-- 5x5 75-85
--Front Raises-- 5x5 35-45
--Side Raises-- 4x10 15-25
--Pull Ups (tilting back as far as possible)-- 3x20
--Weighted Knee Ups-- 60lb dumbbell between my feet
--Twists?-- Works my obliques, i use the cables.
Wednesday-off
Thursday-Legs/Legs/Legs/Legs
--ATG Squats-- 5x5 255
--Parallell Squats-- 5x5 275-315
--One Legged Smith Squats-- 3x10 135-185
--Leg Extensions-- 3x10
--Leg Curls-- 3x15 (light weight, hurt hamstring)
--Glute Isolation machine-- whole stack 5x10
Friday-Bis/Abs
--Weighted Chipups-- 4x10 45-55(on chain)
--Bentbar Curls-- 5x5 130-145
--Dumbell Curls-- 3x10 35-45
--Weighted Knee Ups-- 60lb dumbbell between my feet
--Twists?-- Works my obliques, i use the cables.
--Double Crunch (bring legs and elbows together) 3x40
--The Plank-- 3 sets, 2 mins each
High weight low rep.
Sunday-Chest/Tris
--Bench--5x5 weight=245-255.
--Dumbell Incline--5x5 weight=55-65.
--One Arm Push Down--5x5
--Kickbacks--3xfailure (all sets till failure) weight=15-25
--Chest Flys--4x7 45-55
--Smith Decline-- 5x5 255-275
Monday-Back/Bis
--Low Rows-- 5x5 180-220
--Pulldowns-- 5x5 160-200
--One Arm Reverse Cables Flys?lol-- 3x10 25-30
--Cable Rows-- 5x5 180-220
--Weighted Chipups-- 4x10 45-55(on chain)
--Bentbar Curls-- 5x5 130-145
--Dumbell Curls-- 3x10 35-45
Tuesday-Shoulders/Abs
--Overhead Dumbell Press-- 5x5 75-85
--Front Raises-- 5x5 35-45
--Side Raises-- 4x10 15-25
--Pull Ups (tilting back as far as possible)-- 3x20
--Weighted Knee Ups-- 60lb dumbbell between my feet
--Twists?-- Works my obliques, i use the cables.
Wednesday-off
Thursday-Legs/Legs/Legs/Legs
--ATG Squats-- 5x5 255
--Parallell Squats-- 5x5 275-315
--One Legged Smith Squats-- 3x10 135-185
--Leg Extensions-- 3x10
--Leg Curls-- 3x15 (light weight, hurt hamstring)
--Glute Isolation machine-- whole stack 5x10
Friday-Bis/Abs
--Weighted Chipups-- 4x10 45-55(on chain)
--Bentbar Curls-- 5x5 130-145
--Dumbell Curls-- 3x10 35-45
--Weighted Knee Ups-- 60lb dumbbell between my feet
--Twists?-- Works my obliques, i use the cables.
--Double Crunch (bring legs and elbows together) 3x40
--The Plank-- 3 sets, 2 mins each
My Nutrition Program View My Full Nutrition Program
tomlefco has not added any program information.
My Supplement Program View My Full Supplement Program
tomlefco has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I just see the results i produce and it drives me harder.
tomlefco joined the MOTIVATION AND SUPPORT BodyGroup.
Reason I joined this BodyGroup: Any questions, simply just ask. Members: 588
tomlefco Dec 2011 Bench 1RM, 300 long hiatus Aug 2012 Bench 1RM, 265. Jan 2012 Bench 1RM, 275 Feb 18, 2013 Bench 1RM, 310 wtf? Was it just my mind?
Feb 19, 2013 | Like
xforge7 likes this.
Visitor Comments
verababy900
Hello Dear
My Name is vera i see you profile at bodyspace.bodybuilding.com and i become interested in you. i will like to build a good relationship with you can you write me back with my email [verajohson@yahoo.com] i will tell you more about myself and give you my picture. Remember that Love is the most important in life, and distance does not matter what matters is the truth love, please contact me through my email thank and god bless you, yours love (verajohson@yahoo.com)
Mar 16, 2013 4:35pm
tomlefco is now friends with Vlads and bstheprojecta.