yankeemarko1's BodySpace - Bodybuilding.com

real name

Mark

age

gender

Male

location

Phoenix, AZ, US

gym

Home Gym

occupation

Telecommunications

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Overall Goal

///

Gain Muscle

I am 6 months into my lifting program and making progress. You can see my pics for the difference. I've gained a bit more around the middle than I would like but that is a future goal when I cut down.

Progress & Goals

BEFORE

Sep 30, 2009

CURRENT

May 29, 2010

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140.7 Lbs.

LEAN BODY MASS

26.8 Lbs.

BODY FAT

CURRENT WEIGHT

167.5

Lbs.

May 23, 2010

CURRENT BODY FAT

Oct 8, 2009

PROGRESS HISTORY

Lbs.

2009-09-30,2009-10-08,2009-11-01,2009-12-27,2010-05-22,2010-05-23

133,136,144,154,167.5,167.5

2009-10-08

Lbs.

2009-09-30,2009-10-08,2009-11-01,2009-12-27,2010-05-22,2010-05-23

111.7,114.2,121,129.4,140.7,140.7

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LATEST MEASUREMENTS

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Programs

My Workout Philosophy View My Full Workout Program

My Workout Program

This will be outline of my workout. I will use the Workout Tracker for each individual session, which starts today!!! All exercises are 3 sets not including warm up, 8-12 reps. When 12 reps achieved with good form, up weight.

EDIT: the workout tracker is just a pain in the neck. I keep track in my logs at home. Transferring to this site is just too time consuming. No workout tracker.

Monday - Chest:

Flat Bench Press
Incline Bench Press
Decline Bench Press
Flat Dumbbell Press
Flat Dumbbell Flye
Incline Dumbbell Press
Incline Dumbbell Flye

Tuesday - Back:

Pull Ups
Seated Cable Rows
Lat Pulldowns
One Arm Dumbbell Row

Wednesday - REST DAY

Thursday - Shoulders:

Shoulder Press
Lateral Dumbbell Raise
Wide Grip Upright Rows
Front Dumbbell Raise
Dumbbell Shrugs

Friday - Legs:

Squats
Leg Extensions
Lying Leg Curls
Donkey Calf Raises

Saturday - Arms:

Cable Curls
Triceps Pressdown
Hammer Curls
Cable Rope Overhead Triceps Extension (French Press)
Preacher Curls
Skull Crushers
Wrist Curl or Wrist Roller (or both!!)

Sunday - REST DAY

My Nutrition Program View My Full Nutrition Program

yankeemarko1 has not added any program information.

Encourage him to write about his program.

My Supplement Program View My Full Supplement Program

yankeemarko1 has not added any program information.

Encourage him to write about his program.

My Motivation Program View My Full Motivation Program

My Motivation Program

I just enjoy lifting and making progress. I can't wait to get in my lifting.

What yankeemarko1 Is Up To

yankeemarko1 has no recent activity.

About Me

personal website:

personal
INFO

About Me:

real name: Mark hometown: Phoenix Arizona, US age: 47 sex: Male occupation: Telecommunications

primary gym: Home Gym high school: college: when I started: Oct 2002 bodyspace member since: Sep 1, 2007

my
FAVORITES

contest
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Visitor Comments

Leave a Comment

kelt_22 LOL I tried again to rep back but I dont spread enough! I will get you back at some point Dec 30, 2010 11:29pm

_OZ_ Hi Mark, thanks for the rep back. I read your comments in your workout routine section about the workout tracker being a pain in the neck. I agree it's timeconsuming to use and easier to use a notebook. Aug 29, 2010 7:56am

Madmaximillion Hey..I read in a thread on here you have/used the Ironmaster Dumbbells? I wnated to know what you think as I'm thinking about getting them. Aug 18, 2010 11:19am

swisswarrior You're loking geat in your new pics. Congratulations! May I ask what an Irish tan is? Have an awesome Memorial Day weekend! May 29, 2010 8:57pm

Keetman Hey Yankee, how you doing? You haven't talked to much about your training in awhile. Hope your setbacks from last year are all history and you're looking forward to your goals this year. Just wanted to say hi. KM Apr 17, 2010 11:29pm