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Overall Goal
///
other
four words...new zealand all blacks
Progress & Goals
BEFORE
Sep 11, 2009
CURRENT
Apr 11, 2013
130.4 Lbs.
LEAN BODY MASS
43.5 Lbs.
BODY FAT
CURRENT WEIGHT
173.8
Lbs.
May 20, 2013
CURRENT BODY FAT
25
%
Sep 21, 2012
PROGRESS HISTORY
Lbs.
2009-07-09,2009-09-15,2009-09-18,2009-10-20,2009-10-23,2009-11-27,2009-11-30,2009-12-08,2009-12-10,2010-02-03,2010-02-13,2010-04-06,2010-04-08,2010-04-19,2010-05-06,2010-05-20,2010-05-22,2010-06-09,2010-06-17,2010-06-28,2010-07-01,2010-07-19,2010-07-20,2010-08-02,2010-08-08,2010-09-01,2010-09-28,2010-10-19,2010-10-31,2010-11-02,2010-11-15,2011-01-04,2011-01-24,2011-01-31,2011-03-05,2011-03-20,2011-03-30,2011-04-13,2011-04-25,2011-05-02,2011-05-11,2011-05-14,2011-05-25,2011-07-09,2011-07-21,2011-08-03,2011-08-23,2011-08-29,2011-09-14,2011-09-21,2011-10-03,2011-10-05,2011-10-17,2011-11-03,2011-12-02,2012-01-05,2012-01-18,2012-01-19,2012-02-17,2012-02-26,2012-03-09,2012-03-11,2012-03-19,2012-04-12,2012-05-09,2012-05-14,2012-05-28,2012-07-16,2012-08-16,2012-09-02,2012-09-03,2012-09-07,2012-09-10,2012-09-12,2012-09-21,2013-05-20
143,138,140,133.1,133,132.7,132.7,134.2,132,137.1,138.6,138.9,140,140,142,143,143,146,147,145,146.3,147.4,147.8,150,150,152,158,161,151,158,162,157,158.3,158.7,157,161,163,165,165,166.5,167.6,167.3,167.6,167,169.5,176,167.2,167.6,169.6,167.2,169.6,168.3,171.6,171.6,173.8,174.6,168.3,172,172,172,172,171.6,174.2,169.4,169.4,170.5,171.6,171.6,173.8,173.8,174.9,176,177.1,177.1,180.4,173.8
May 13, 2016
242 Lbs.
%
2009-10-23,2010-02-03,2010-02-13,2010-05-22,2010-08-02,2010-09-01,2010-10-19,2010-10-31,2011-01-04,2011-01-26,2011-01-31,2011-03-05,2011-03-30,2011-05-02,2011-05-11,2011-07-21,2011-07-27,2011-08-03,2012-02-17,2012-04-12,2012-09-02,2012-09-21
25,22,21,21,22,24,25,25,26,23,22,23,25,22.3,22,21.6,21.6,21.6,21.6,21.6,25,25
May 13, 2016
12 %
Lbs.
2009-07-09,2009-09-15,2009-09-18,2009-10-20,2009-10-23,2009-11-27,2009-11-30,2009-12-08,2009-12-10,2010-02-03,2010-02-13,2010-04-06,2010-04-08,2010-04-19,2010-05-06,2010-05-20,2010-05-22,2010-06-09,2010-06-17,2010-06-28,2010-07-01,2010-07-19,2010-07-20,2010-08-02,2010-08-08,2010-09-01,2010-09-28,2010-10-19,2010-10-31,2010-11-02,2010-11-15,2011-01-04,2011-01-24,2011-01-31,2011-03-05,2011-03-20,2011-03-30,2011-04-13,2011-04-25,2011-05-02,2011-05-11,2011-05-14,2011-05-25,2011-07-09,2011-07-21,2011-08-03,2011-08-23,2011-08-29,2011-09-14,2011-09-21,2011-10-03,2011-10-05,2011-10-17,2011-11-03,2011-12-02,2012-01-05,2012-01-18,2012-01-19,2012-02-17,2012-02-26,2012-03-09,2012-03-11,2012-03-19,2012-04-12,2012-05-09,2012-05-14,2012-05-28,2012-07-16,2012-08-16,2012-09-02,2012-09-03,2012-09-07,2012-09-10,2012-09-12,2012-09-21,2013-05-20
107.2,103.5,105,99.8,99.8,99.5,99.5,100.6,99,106.9,109.5,109.7,110.6,110.6,112.2,113,113,115.3,116.1,114.6,115.6,116.4,116.8,117,117,115.5,120.1,120.8,113.2,118.5,121.5,116.2,121.9,123.8,120.9,124,122.2,123.8,123.8,129.4,130.7,130.5,130.7,130.3,132.9,138,131.1,131.4,133,131.1,133,131.9,134.5,134.5,136.3,136.9,131.9,134.8,134.8,134.8,134.8,134.5,136.6,132.8,132.8,133.7,134.5,134.5,136.3,130.4,131.2,132,132.8,132.8,135.3,130.4
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
MONDAY:
6:00am:Chest/biceps
Flat dumbbell press 5X10
Incline dumbbell press 3X10
Hammer strength incline press 2X12
Cable Fly's 3X15
Cable crossover 3X15
Cable Bicep Curls 50,40,30,20,10
Barbell Bicep curls 3X10
Dumbbell concentration curls 2X15
7:00pm: Back/shoulders/support work
Rotator Cuff work 4X12
Bent over Barbell Rows 10X10
One arm Dumbbell rows 3X12
Cable pull downs 3X10
Cable Row 3X10
Pull ups 3 to failure
Lateral raises 2X12
Side Raises 2X12
Barbell Military press 5X5
Dumbbell overhead press 3X12
TUESDAY:
6:00am: Quad focused legs
Leg Extensions 2X30 super set with Leg press 2X10-20
Back Squat 5X5,1X20
Hack Squat 10X10
Reverse Hack Squat (scrum machine) 3X8
Deadlift 2X5
lying leg curls 2X15
Seated leg curls 3X15
Glute-Ham Raises 1 to failure
5:30pm: rugby/cardio
WEDNESDAY:
7:00pm: Abs/Calves
Weighted crunches 5X10
Weighted twists 5X10
Leg Raises 2X12
Oblique work 4X10
Barbell Roll outs 5X10
Push ups 2 to failure
Circuit:
Standing calf raises, Seated Calf Raises, Hack squat calf press 5X20
THURSDAY:
6:00am: Glute focus legs
Reverse Hack Squat (scrum machine) 5X8
Deadlift 2X5
Back Squat 5X5
Hack Squat 5X10
lying leg curls 2X1
Seated leg curls 3X15
Glute-Ham Raises 1 to failure
5:30pm Rugby
FRIDAY:
6:00am Back/triceps
Bent over Barbell Rows 10X10
One arm Dumbbell rows 3X12
Cable pull downs 5X10
Cable Row 3X12
Pull ups 3 to failure
Tricep pulldowns 5X10
Tricep raises 2X12
7:00pm: Shoulder/support work (or rest)
Lateral raises 2X12
Side Raises 2X12
Barbell Military press 5X5
Dumbbell overhead press 3X12
Power Cleans; depends on how awesome i feel that day...usually its none...:)
Saturday:
REST
Sunday:
REST
6:00am:Chest/biceps
Flat dumbbell press 5X10
Incline dumbbell press 3X10
Hammer strength incline press 2X12
Cable Fly's 3X15
Cable crossover 3X15
Cable Bicep Curls 50,40,30,20,10
Barbell Bicep curls 3X10
Dumbbell concentration curls 2X15
7:00pm: Back/shoulders/support work
Rotator Cuff work 4X12
Bent over Barbell Rows 10X10
One arm Dumbbell rows 3X12
Cable pull downs 3X10
Cable Row 3X10
Pull ups 3 to failure
Lateral raises 2X12
Side Raises 2X12
Barbell Military press 5X5
Dumbbell overhead press 3X12
TUESDAY:
6:00am: Quad focused legs
Leg Extensions 2X30 super set with Leg press 2X10-20
Back Squat 5X5,1X20
Hack Squat 10X10
Reverse Hack Squat (scrum machine) 3X8
Deadlift 2X5
lying leg curls 2X15
Seated leg curls 3X15
Glute-Ham Raises 1 to failure
5:30pm: rugby/cardio
WEDNESDAY:
7:00pm: Abs/Calves
Weighted crunches 5X10
Weighted twists 5X10
Leg Raises 2X12
Oblique work 4X10
Barbell Roll outs 5X10
Push ups 2 to failure
Circuit:
Standing calf raises, Seated Calf Raises, Hack squat calf press 5X20
THURSDAY:
6:00am: Glute focus legs
Reverse Hack Squat (scrum machine) 5X8
Deadlift 2X5
Back Squat 5X5
Hack Squat 5X10
lying leg curls 2X1
Seated leg curls 3X15
Glute-Ham Raises 1 to failure
5:30pm Rugby
FRIDAY:
6:00am Back/triceps
Bent over Barbell Rows 10X10
One arm Dumbbell rows 3X12
Cable pull downs 5X10
Cable Row 3X12
Pull ups 3 to failure
Tricep pulldowns 5X10
Tricep raises 2X12
7:00pm: Shoulder/support work (or rest)
Lateral raises 2X12
Side Raises 2X12
Barbell Military press 5X5
Dumbbell overhead press 3X12
Power Cleans; depends on how awesome i feel that day...usually its none...:)
Saturday:
REST
Sunday:
REST
My Nutrition Program View My Full Nutrition Program
tskfromnzl has not added any program information.
My Supplement Program View My Full Supplement Program
tskfromnzl has not added any program information.
My Motivation Program View My Full Motivation Program
tskfromnzl has not added any program information.
tskfromnzl measured his arms at 14.6 in., a loss of 0.6 in. in 238 days and measured 7 other body parts.
May 14, 2013
tskfromnzl measured his waist at 34.7 in., a loss of 4.3 in. in 23 days and measured 2 other body parts.
Oct 11, 2012
tskfromnzl updated his weight from 177.1 Lbs. to 180.4 Lbs., a 3.3 Lb. gain in 9 days.
Sep 21, 2012 | Like
tskfromnzl measured his arms at 15.2 in., a gain of 0.2 in. in 16 days and measured 7 other body parts.
Sep 18, 2012tskfromnzl measured his arms at 15.2 in., a gain of 0.2 in. in 16 days and measured 7 other body parts.
Sep 18, 2012
tskfromnzl updated his weight from 177.1 Lbs. to 177.1 Lbs., no change in 2 days.
Sep 12, 2012 | Liketskfromnzl updated his weight from 176 Lbs. to 177.1 Lbs., a 1.1 Lb. gain in 3 days.
Sep 10, 2012 | Liketskfromnzl updated his weight from 174.9 Lbs. to 176 Lbs., a 1.1 Lb. gain in 4 days.
Sep 7, 2012 | LikeVisitor Comments
Georgev1985
lol I got it because I like space invaders.. But ya, he has the same tat :)
Nov 18, 2011 5:31pm
Maritimer
Keep walking the direction you're heading, son. One step. One step. One step.
May 2, 2011 4:02am
JOSEF RAKICH
Shot bro allgood! how baout you? hows training? Haha honnestly is it goign to be super 15 now??
Jan 26, 2011 9:04pm
jeosborn
Sorry, forgot about the routine. The bulk of my routine is squats, bench, deadlift, rows, etc...and I keep the reps fairly low all the time. I like training for strength more than size to be honest.
Aug 15, 2010 8:37pm
jeosborn
Dude, it's no problem at all! I thought it was just about protein at first, but after getting some help with diet I realize how important the rest of it is! I eat double the amount of carbs compared to protein. 400g carbs and 200g protein a day for me. Eat until you want to puke! haha Good luck bro!
Aug 13, 2010 9:56pm
wolfe4life
I can send you what I do for legs... 2 months, that's tuff, if you are an advance lifter, probably0 to 1lb of Muscle.. If you are a beginner you might be able to pull off 2 to 5 lbs
Jun 2, 2010 9:55am
Anti-Matter
haha ohh thats a compliment i gess haha!
i play no8 and openside flanker my bro..
how bowt u??
Nov 2, 2009 8:58pm
Brian92028
If loosing the weight is the goal bro, little tip: no amount of working out can overcome a poorly planned or unplanned diet. As you are searching around looking for different workouts and the like, realize that you have to be just as focused in the kitchen and as careful when it comes to what is going in the "cake whole" ... if you can find a focus there and learn how to eat - you'll be blown away at what happens. Be relentless dude.
Nov 2, 2009 7:39am
Anti-Matter
haha cheers bro!.. haha ooo dans the man bro im not quite up thea!!!! haha
hows training going man? need any help with anything just giv us a post brudiz!
Deano
Oct 29, 2009 3:40am
sirhc_76_ph
Hi mate, Just get free membership and workout program from this sites http://www.mensworkoutguide.com/, www.arnel.tv and you will never go wrong.
Keep movin'
Oct 13, 2009 12:20pm
tskfromnzl updated his weight from 180.4 Lbs. to 173.8 Lbs., a 6.6 Lb. loss in 241 days.