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Overall Goal
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Gain Muscle
Want to get bigger, stronger, faster.
Progress & Goals
BEFORE
CURRENT
126.1 Lbs.
LEAN BODY MASS
12.5 Lbs.
BODY FAT
CURRENT WEIGHT
138.6
Lbs.
Jul 30, 2009
CURRENT BODY FAT
9
%
Jul 10, 2009
PROGRESS HISTORY
Lbs.
2009-06-19,2009-06-26,2009-07-30
132,132,138.6
Dec 31, 2010
154 Lbs.
%
2009-06-19,2009-06-26,2009-07-10
7,7,9
Lbs.
2009-06-19,2009-06-26,2009-07-30
122.8,120.1,126.1
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday:
Triceps- Close grip bench, cable pulldown, 8-12 reps
Lats- Lat pulldown, Rows, 12 reps
Lower back- Deadlift-6 Reps, Hyperextensions-20 reps
Wednesday:
Squats- 8 reps
Leg press- 8-12 reps
Leg curl- 12 reps
Leg extension(sometimes)- 10-20 reps
Calf Raises- 20 reps
Friday:
Bench Press- 10 reps
Incline Dumbbell Bench- 12 reps
Dumbbell Flys- 12 reps
Preacher Curls- 12 reps
Saturday:
Varying shoulder exercises for about 8-12 reps
Dumbbell Shrugs(Traps)- 12 reps
Twisty thingy for core- 12 reps
Decline Crunches- Lots of reps
I normally do 3-4 sets of each exercise, and I do various ab/core exercises and calf raises randomly if I have time.
Triceps- Close grip bench, cable pulldown, 8-12 reps
Lats- Lat pulldown, Rows, 12 reps
Lower back- Deadlift-6 Reps, Hyperextensions-20 reps
Wednesday:
Squats- 8 reps
Leg press- 8-12 reps
Leg curl- 12 reps
Leg extension(sometimes)- 10-20 reps
Calf Raises- 20 reps
Friday:
Bench Press- 10 reps
Incline Dumbbell Bench- 12 reps
Dumbbell Flys- 12 reps
Preacher Curls- 12 reps
Saturday:
Varying shoulder exercises for about 8-12 reps
Dumbbell Shrugs(Traps)- 12 reps
Twisty thingy for core- 12 reps
Decline Crunches- Lots of reps
I normally do 3-4 sets of each exercise, and I do various ab/core exercises and calf raises randomly if I have time.
My Nutrition Program View My Full Nutrition Program
xXNZ-ProXx has not added any program information.
My Supplement Program View My Full Supplement Program
xXNZ-ProXx has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Look at my abs in the mirror.
Visitor Comments
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guest
am happy
Aug 25, 2011 4:41am