Bodybuilding.com Information Motivation Supplementation
in:
uncgred06
--%
bf
167 Lbs.
wt
5'7"
ht
BodySpace Member
uncgred06
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Member Since: Mar 16, 2009

Last Visit: May 19, 2013

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BODYGROUPS

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INSPIRED BY

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real name
Marcus
age
29
gender
Male
location
Brooklyn, NY, US
gym
Richie's Gym
occupation
student
Overall Goal
///
Gain Muscle
build muscle naturally. one day at a time

Progress & Goals

BEFORE
Jan 1, 2013
CURRENT
Jan 18, 2013

-- Lbs.

LEAN BODY MASS

-- Lbs.

BODY FAT

CURRENT WEIGHT
167
Lbs.
Jan 26, 2013
Lbs.
Save
CURRENT BODY FAT
--
%
%
Save

PROGRESS HISTORY

Lbs.
2009-03-19,2009-03-26,2009-04-15,2009-04-22,2009-09-17,2009-11-23,2010-04-20,2011-03-08,2011-04-20,2011-05-04,2011-05-16,2011-08-08,2011-10-29,2012-12-10,2012-12-16,2013-01-18,2013-01-26
155,156,153,150,160,161,163,159,153,152,156,156,161,164,160,160,167
%
Lbs.

LATEST MEASUREMENTS

  • Waist
    31" a loss of 1" in 1186 days
    Dec 16, 2012
  • Arms
    14" a gain of 0.5" in 1341 days
    Dec 16, 2012
  • Chest
    40" a gain of 1" in 1341 days
    Dec 16, 2012
  • Thighs
    23"
    Dec 16, 2012
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My New Workout Program

 

Day 1

Chest and Arms (warm up w/ single arm pec deck) (3 sets)

- Incline Barbell or Dumbell Press

- Flat Barbel or Dumbell Press

- Decline Press or Dips

- Machine Incline Press

- Cable cross overs

Arms (3 or 4 sets) (superset Bi's and Tri's)

- Standing Barbell curl - Cable Push Downs

- Dumbell curls on Incl. Bench - French Press

- Hammer Curls - Kick backs or dip machine

Day 2

Back (3 sets)

- Pull ups from dead hang (No Bouncing, 3 sets to fail)

- Dead Lifts

- Bent over Barbell rows or T-Bar Rows

- Pull downs (reverse grip or close grip)

- One arm dumbell rows

- Straight arm pull downs.

Day 3

Legs

- 2 sets Leg extensions 20 reps each

- 4 sets Single leg seated or lying presses

- 3 sets Heavy Squats (you should be warmed up so start heavy!)

- 3 sets walking lunges w/ dumbells or barbell

- 3 seated or standing leg curl

- 3 sets stiff leg dead lifts from toes to knees

- 3 sets lying leg curl

Day 4

Shoulders (3 sets) (superset everything)

- Seated or Standing Barbell Presses - One arm Side

- laterals (seated)

- Seated Dumbell Presses (thumbs down) - Front Raises

- Wide Grip upright rows - Incline bench rear laterals

- Incline bench shrugs - behind the back shrugs

Calves (3 sets)

- Standing raises

- Seated Raises

- Standing one leg raises

My Nutrition Program View My Full Nutrition Program

uncgred06 has not added any program information.

My Supplement Program View My Full Supplement Program

uncgred06 has not added any program information.

My Motivation Program View My Full Motivation Program

My Motivation Program

Watching my body transform

What uncgred06 Is Up To

uncgred06 that workout almost killed me. repeat tomorrow.

May 19, 2013 |
jetsfan21 likes this.
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uncgred06 is now friends with rezzie and 1BadSRT.

May 16, 2013

uncgred06 Graduated today! Now to re-enter the working world. Blessed to have a job lined up day after. Pushing harder, in AND out of the gym!

May 14, 2013 |
drapier211 likes this.
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uncgred06 is now friends with jetsfan21.

May 12, 2013

uncgred06 my body says..."don't even think about going to that gym!" my mind says..."I bet you get up, and love it, cause I said so!"

May 9, 2013 |
bbfinatic4ever, JTWJ and 1 other like this.
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uncgred06 added a new post to his FitBoard.

May 9, 2013 |
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uncgred06 had one of the best workouts i've had in a while today. going to do some cardio tonight in preparation for the run this weekend in DC.

May 6, 2013 |
GoalDriven85 and YngDoc81 like this.
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uncgred06 is now friends with bigd12.

May 6, 2013

uncgred06 time to get back in that mindset!

May 5, 2013 |
YngDoc81 and Benz1010 like this.
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uncgred06 is now friends with GoalDriven85 and Coldbrutha.

May 2, 2013

uncgred06 sometimes one round isn't enough. short workout tonight. bustin it out in the mornin

Apr 24, 2013 |
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uncgred06 light workout tonight. just a warm up for the a.m. workout

Apr 22, 2013 |
BamaSoldier likes this.
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uncgred06 is now friends with kza.

Apr 19, 2013

uncgred06 gotta love it when folks at your favorite foods spot realize your goal, and always throw some extra in there!

Apr 17, 2013 |
YngDoc81 likes this.
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uncgred06 is now friends with drapier211, BIGG Rome and 3 others.

Apr 16, 2013
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About Me

About Me:
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Visitor Comments

GoalDriven85
GoalDriven85 Lol. Jokes I see. May 2, 2013 2:53pm
ValentinoBlack
ValentinoBlack Thanks boss. Almost Summertime. Gotta make sure everything tight! Apr 18, 2013 12:35pm
supaman8118
supaman8118 I've been bulking the last few months, just decided to start cutting a few days ago... Brotha got a cruise in june. Apr 13, 2013 11:16am
RJH-II
RJH-II thanks man great foundation Apr 12, 2013 2:09pm
supaman8118
supaman8118 Thanks fam, I'm trying. About to cut down. Apr 11, 2013 3:34pm
DorianMichael
DorianMichael hey whats up. howve u been man Dec 10, 2012 8:19pm
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