Discounts & Deals - Sign Up!
Overall Goal
///
Transform My Body
To pack on some muscle tissue with minimal fat and then to lean down to about 220lbs @ about 7% bf...
Progress & Goals
BEFORE
Nov 6, 2011
CURRENT
Dec 7, 2011
209.1 Lbs.
LEAN BODY MASS
25.9 Lbs.
BODY FAT
CURRENT WEIGHT
235
Lbs.
Oct 24, 2011
CURRENT BODY FAT
11
%
Sep 24, 2011
PROGRESS HISTORY
Lbs.
2009-11-23,2010-02-17,2011-07-03,2011-08-07,2011-08-08,2011-08-20,2011-09-02,2011-09-24,2011-10-24
220,215,235,230,229,225,230,224,235
%
2010-01-19,2011-08-08,2011-08-20,2011-09-24
20,14.2,14.2,11
Lbs.
2009-11-23,2010-02-17,2011-07-03,2011-08-07,2011-08-08,2011-08-20,2011-09-02,2011-09-24,2011-10-24
176,172,188,184,196.5,193.1,197.3,199.4,209.1
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
CHEST- Incline bench press or Incline DB press: 4 sets 12,10,8,6 to failure each set.
Bench press or DB press: 4 sets 12,10,8,6 to failure.
High and low cable flys: 4 sets 10
Finish with dips....
BACK- Deadlift: warm up to 2 sets of 5 (heavy) finish with a 3 set at about 20% less.
T Bar Row: 4 sets 12,10,8,6 to failure.
DB Row: 4 sets 12.10,8,6 to failure.
Narrow grip cable row: 4 sets 12,10,8,6 to failure.
Wide grip lat pull & Close grip: 4 sets ea. 12,10,8,6 to failure.
Back extention: 3 to 4 sets with 25lbs. As many as i can do.
LEGS- Sqaut: 4 sets of 6 (heavy)
Leg Press: 4 sets 12,10,8,6 to failure.
Leg extention: 4 sets 12,10,8,6 to failure.
Leg Curl: 4 sets 12,10,8,6 to failure.
Calf raises: 8 sets 10 on 2 different machines.
BICEPS- Standing cheat curl: 4 sets 12,10,8,6 to failure.
Close grip preacher curl: 4 sets 12,10,8,6 to failure.
Hammer DB curl: 3 to 4 sets of 6 to 8 (heavy)
Front bicep flex cable curl: (for the peak) 4 sets of whatever I have left....many as possible!
TRICEPS- DB Overhead extention: 4 sets 12,10,8,6 to failure.
Incline bench skull crushers: 4 sets 12,10,8,6 to failure.
Rope pulls: 4 sets 12,10,8,6 to failure.
Reverse grip cable tricep pushdown: Lighter weight for toning....whatever I have left to failure!
SHOULDERS- DB Military press: 4 sets 12,10,8,6 to failure.
DB Front raise: 4 sets 12,10,8,6 to failure.
DB side raise: 4 sets 12,10,8,6 to failure.
DB rear fly: 4 sets 12,10,8,6 to failure.
Traps: With DB and BB 4 sets of 10 ea.
I have been trying to maintain a 2 day on 1 off with cardio an the off day. But when work calls I seem to make it up one way or the other! And make sure to take in alot of protein with this plan!!
Bench press or DB press: 4 sets 12,10,8,6 to failure.
High and low cable flys: 4 sets 10
Finish with dips....
BACK- Deadlift: warm up to 2 sets of 5 (heavy) finish with a 3 set at about 20% less.
T Bar Row: 4 sets 12,10,8,6 to failure.
DB Row: 4 sets 12.10,8,6 to failure.
Narrow grip cable row: 4 sets 12,10,8,6 to failure.
Wide grip lat pull & Close grip: 4 sets ea. 12,10,8,6 to failure.
Back extention: 3 to 4 sets with 25lbs. As many as i can do.
LEGS- Sqaut: 4 sets of 6 (heavy)
Leg Press: 4 sets 12,10,8,6 to failure.
Leg extention: 4 sets 12,10,8,6 to failure.
Leg Curl: 4 sets 12,10,8,6 to failure.
Calf raises: 8 sets 10 on 2 different machines.
BICEPS- Standing cheat curl: 4 sets 12,10,8,6 to failure.
Close grip preacher curl: 4 sets 12,10,8,6 to failure.
Hammer DB curl: 3 to 4 sets of 6 to 8 (heavy)
Front bicep flex cable curl: (for the peak) 4 sets of whatever I have left....many as possible!
TRICEPS- DB Overhead extention: 4 sets 12,10,8,6 to failure.
Incline bench skull crushers: 4 sets 12,10,8,6 to failure.
Rope pulls: 4 sets 12,10,8,6 to failure.
Reverse grip cable tricep pushdown: Lighter weight for toning....whatever I have left to failure!
SHOULDERS- DB Military press: 4 sets 12,10,8,6 to failure.
DB Front raise: 4 sets 12,10,8,6 to failure.
DB side raise: 4 sets 12,10,8,6 to failure.
DB rear fly: 4 sets 12,10,8,6 to failure.
Traps: With DB and BB 4 sets of 10 ea.
I have been trying to maintain a 2 day on 1 off with cardio an the off day. But when work calls I seem to make it up one way or the other! And make sure to take in alot of protein with this plan!!
My Nutrition Program View My Full Nutrition Program
travisjm has not added any program information.
My Supplement Program View My Full Supplement Program
travisjm has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Alot of what keeps me motivated is supplements! I like trying new things and seeing how they affect my body and my results....I am kindof a supplement junkie! The tingle that C4 gives you before a workout is by far my favorite!
Visitor Comments
Going4Swole
I know what you mean, good luck man. And be safe on your deployment too!
Feb 18, 2010 6:47am
Going4Swole
thanks for the add travis. great progress man, congratulations. how's it going?
Feb 17, 2010 9:02pm
LOOKeR
Thanks for the reply. we match in out body types. I just have more weight to lose than you. I want to lose about 20 pounds and get down to about 20 % body fat.
I know Kuwait gets boring if need an email buddy or chat fell free to contact me.
Feb 1, 2010 12:22pm
Tattooandlift
hah.
hell yeah bro.
and thanks I'm working on it slowly but surely.
and you too.
Jan 23, 2010 11:55am
travisjm is now friends with Thankheaven, Edrack and 2 others.