Progress & Goals
194 Lbs.
LEAN BODY MASS
24 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
On season Morning fasted cardio- 30/ 45 mins 5- 6 days a week I’m usually lifting heavier at the beginning of show prep and taper the weight down and take the reps up as I get closer
Day1:Chest
- Barbell Incline: 5 sets 20,12,10,10,8
- Machine Flies: 4 sets 15,12,10,8
- Decline Hammer machine press: 4 set 15,12,10,8
- Flat barbell: 5 sets 15,12,10,8,6
- Standing Cable flies: 4 sets 15,12,10,10
- Abs- pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
- 10-15 mins on bike or treadmill
- Standing dumbbell curls: 4 sets 12,10,8,8
- Standing cable rope pull downs: 5 sets 15,12,10,10,8
- Standing hammer curls: 4 sets 12,10,8,8
- Standing Triceps push down: 5 sets 15,12,10,10,8
- Standing straight bar arm curls: 4 sets 10,10,8,8
- Dips on bench: 4 sets of at least 20 reps 20,20,20,20
- Seated concentration curls or seated machine curls: 3 sets- failure
- Single arm reverse cable pull downs: 3 sets of at least 20 20,20,20
- 10- 15 mins on bike or treadmill
- Leg Extensions: 4 sets of 25 - 50 reps 50,40,35,25
- Smith Machine or regular Squats: 5 sets 25,20,15,10,10
- Leg press “will sometimes incorporate into a workout, depends on energy” 5 sets 50,40,35,25,20
- Lunges: 4 sets 20 “10 per leg” reps
- Seated Leg Curls: 4 sets 25,20,15,15
- Seated Calf Raises: 4 sets of 25
- Standing Calf Raises: 4 sets of 25
- Abs- pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
- 10-15 mins on bike or treadmill
- Dumbbell Lateral Raises: 4 sets 15,12,10,10
- Smith Machine or seated db Shoulder Presses: 5 sets 15,12,10,10
- Dumbbell front Raises: 3 sets 15,12,10
- Dumbbell Shrugs: 5 sets 20,20,15,12,10
- Upright rows: 4 sets 15,12,12,10
- Seated rear delt machine, cables, or dumbbells: 4 sets 15,12,12,10
- 10-15 mins on bike or treadmill
- Wide-Grip Pull ups: 4 sets 15,15,12,10
- Seated hammer reverse grip pull downs: 4 sets 12,12,10,10
- Seated Cable pull backs: 4 sets 12,12,10,8
- Machine Lat pull downs: 5 sets 15,12,10,10,8
- Standing front pull downs: 4 sets 20,20,15,12
- Hyper extensions: 4 sets 20,20,15,15
- Abs - pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
- 10-15 mins on bike or treadmill
On my 6th day I will pick 2 to 3 body parts I think that are lagging and do a touch up. I may do a circuit, or I may pick 2 to 3 exercises for each group. I really focus on the muscle and take time to make sure I’ve worked it effectively. These days I normally lift very light, strict form, high reps.
My Nutrition Program View My Full Nutrition Program
This is an example of my last diet. I have listed my low carb day. LOW DAYS (on high days meals 1-4 have the carbs) 4 low days one high-repeat High days are 50 grams carbs in first 4 meals.
6:30 Meal 1: 8 oz. chicken/turkey or 12 egg whites no yolk, just under a cup of oatmeal
9:00 Meal 2: 8 oz. turkey, one table spoon natural p. butter, 1 cup spinach
11:30-12 Meal 3: 8 oz. turkey, one table spoon natural p. butter, 1 cup spinach
1.30-2 workout
2:30-3, Meal 4: 7oz. Tilapia, 3 pieces of Ezekiel bread
5:30-6, Meal 5: 7oz Tilapia, 1 cup broccoli
8-8:30, Meal 6: 8 oz. chicken, 1 cup broccoli
10:30-11, Meal 7: 40 grams WHEY ISOLATE protein, 2 table spoons p. butter
My Supplement Program View My Full Supplement Program
I believe that supplements play a huge roll in my success so I am very religous in taking them.
My Motivation Program View My Full Motivation Program
wnaskor added a new photo to his photo gallery.
May 19, 2013 | Like


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