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Overall Goal
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Gain Muscle
I want to trim down to the 180-190 range and improve my strength!
Progress & Goals
BEFORE
Jan 1, 2010
CURRENT
Jan 22, 2012
170.4 Lbs.
LEAN BODY MASS
42.6 Lbs.
BODY FAT
CURRENT WEIGHT
213
Lbs.
Nov 3, 2012
CURRENT BODY FAT
20
%
Nov 3, 2012
PROGRESS HISTORY
Lbs.
2011-01-20,2011-02-13,2011-02-26,2012-01-21,2012-01-22,2012-11-03
195,200,198,215,215,213
Apr 22, 2012
185 Lbs.
%
2012-01-22,2012-11-03
20,20
Lbs.
2011-01-20,2011-02-13,2011-02-26,2012-01-21,2012-01-22,2012-11-03
156,160,158.4,172,172,170.4
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Every day 8 min. warm up on the elliptical for get the blood flowing, then a full body stretch to stay flexible and increase bloodflow.
Monday: Chest and Tris
Decline DB Press- 3x 6-8 reps
Decline DB Flys- 3x 6-8 reps
Decline Barbell Press- 3x3, 5x5, 5,4,3,2,1+ and 10,8,6+
Cable Flys- inlcine, decline, mid level, 3x10
superset:
Tricep rope pushdown- 3x6-8
One arm tricep pushdown palms up- 3x6-8
Flat DB Twisted Press- 3x6-8
Dumbell Kick back- 3x15-20
Dips, pushups, Chair dips-3 sets to failure
Tuesday: Shoulders and Back
Super set;
DB Shoulder Press- 3x6-8
Side lateral raises- 3x6-8
Arnold Press- 3x6-8
Front Raises- 3x6-8
One arm DB Swing(heavy)- 2x10
Cable side raises-3x10, +two negative sets
High Cable Delts- 3x8
Lat Ups-3x15
DB Back Row-3x10
Wide grip Lat Pulldowns- 3x 8-10
close grip back rows- 3x8-10
close grip pulldowns- 3x6-8
one arm back rows-3x6-8
Supermans- 3x failure
Wednesday- Legs and biceps
Squats- 7x10
Goblin Squat- 2x15-20
Leg Press-3x10
One leg leg press-2x8
superset:
Leg Curls- 3x 10-20
Leg extension-3x 10-20
Alternate hold curls- 3 drop sets (instead up dropping the weight you hold it high and keep you bicep flexed)
Incline curls- 3x 10.8.6
Hammer Curls-3x6-8
Cable rope curls hold at the top- 3x12
Staright bar lay down curls on cable machine-3x 30,15,7- 3x negatives
DB negative curls- 3x failure
21- 3 sets
Thursday: Cardio/abs
mix it up between sprint workout on treadmill, take a break stretch do abs, 6miles on the elliptical trying to improve times everytime, light bicycle workout and stretch again
Friday: Chest
DB incline press-3x8
DB inlcine flys-3x8
Incline Barbell press-3x6-8 dropset to failure
High Cable flys-3 sets 12
Tricep routine (see top)
Saturday: Whatever i'm feeling legs or shoulders and back
Sunday: light cardio
Somedays ill take off becuase of fatigue for soreness its not always the same and i try new exercises and switch up my reps its not always 6-8 some times i go high or even lower depending on the exercise. Always have a training partner to push yourself to the limit and help with negatives.
Monday: Chest and Tris
Decline DB Press- 3x 6-8 reps
Decline DB Flys- 3x 6-8 reps
Decline Barbell Press- 3x3, 5x5, 5,4,3,2,1+ and 10,8,6+
Cable Flys- inlcine, decline, mid level, 3x10
superset:
Tricep rope pushdown- 3x6-8
One arm tricep pushdown palms up- 3x6-8
Flat DB Twisted Press- 3x6-8
Dumbell Kick back- 3x15-20
Dips, pushups, Chair dips-3 sets to failure
Tuesday: Shoulders and Back
Super set;
DB Shoulder Press- 3x6-8
Side lateral raises- 3x6-8
Arnold Press- 3x6-8
Front Raises- 3x6-8
One arm DB Swing(heavy)- 2x10
Cable side raises-3x10, +two negative sets
High Cable Delts- 3x8
Lat Ups-3x15
DB Back Row-3x10
Wide grip Lat Pulldowns- 3x 8-10
close grip back rows- 3x8-10
close grip pulldowns- 3x6-8
one arm back rows-3x6-8
Supermans- 3x failure
Wednesday- Legs and biceps
Squats- 7x10
Goblin Squat- 2x15-20
Leg Press-3x10
One leg leg press-2x8
superset:
Leg Curls- 3x 10-20
Leg extension-3x 10-20
Alternate hold curls- 3 drop sets (instead up dropping the weight you hold it high and keep you bicep flexed)
Incline curls- 3x 10.8.6
Hammer Curls-3x6-8
Cable rope curls hold at the top- 3x12
Staright bar lay down curls on cable machine-3x 30,15,7- 3x negatives
DB negative curls- 3x failure
21- 3 sets
Thursday: Cardio/abs
mix it up between sprint workout on treadmill, take a break stretch do abs, 6miles on the elliptical trying to improve times everytime, light bicycle workout and stretch again
Friday: Chest
DB incline press-3x8
DB inlcine flys-3x8
Incline Barbell press-3x6-8 dropset to failure
High Cable flys-3 sets 12
Tricep routine (see top)
Saturday: Whatever i'm feeling legs or shoulders and back
Sunday: light cardio
Somedays ill take off becuase of fatigue for soreness its not always the same and i try new exercises and switch up my reps its not always 6-8 some times i go high or even lower depending on the exercise. Always have a training partner to push yourself to the limit and help with negatives.
My Nutrition Program View My Full Nutrition Program
xXTONY21Xx has not added any program information.
My Supplement Program View My Full Supplement Program
xXTONY21Xx has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I look in the mirror everyday and know i can improve. I also spend alot of time on bodyspace and view other ppls profiles and stories and see there progress and work my ass off to do as they did.
Visitor Comments
Madtitan
LOL thanks for the vote of confidence brah! As far as tips for chest, check out my vid that's on here!
Mar 14, 2011 5:42pm
xXTONY21Xx is now friends with BIG KONCRETE.