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  1. body fat

    Hey buddy! Thanks for the sweet compliment. As far as my body fat I haven't taken it since the middle of march. At this point I don't really go by body fat I have David look at me each week to...
  2. Hey everyone so sorry for no posts in a while. ...

    Hey everyone so sorry for no posts in a while. My life has had some pretty drastic changes recently but i still mananged to do the apr 12 competition in charlotte the charlotte cup. Peek week i...
  3. 4-11-10 Sunday cardio Track workout 1 hour ...

    4-11-10 Sunday cardio

    Track workout 1 hour

    running, walking, running bleachers, laterals around track, sprints

    I am so tired. Usually this kind of cardio isn't very difficult but without...
  4. 4-10-10 Saturday Kickboxing core and hamstrings ...

    4-10-10 Saturday Kickboxing core and hamstrings

    hamstrings Triset

    4 sets uneven elevated stiff leg dead lifts with 20lb dumbbell 20 reps each leg

    4 sets box step ups with 30lb barbell 15...
  5. 4-9-10 Friday bi/tri 4 sets single arm...

    4-9-10 Friday bi/tri

    4 sets single arm isometric bicep curls while the other arm performs a full dumbbell bicep curl super set with overhead cable tricep press

    4 sets barbell bicep curls ss...
  6. 4-8-10 Thurday Back and cardio 5 sets lat pull...

    4-8-10 Thurday Back and cardio

    5 sets lat pull downs

    4 sets bent over rows superset with single dumbbell lat rows

    4 sets t-bar rows

    4 sets close grip cable lat rows
  7. Well hey there sweet pea! I hope you are in good...

    Well hey there sweet pea! I hope you are in good health. I know you have had a hard time so far this year. Are you feeling strong you sure are looking strong. Remind me again who is trainging for...
  8. Thank you for the compliment! I have made some...

    Thank you for the compliment! I have made some small improvements but have been working hard to make my deadline. I reaaly appreciate the encouragement. I t is getting to the point where I am...
  9. 4-7-10 Wednesday legs 5 sets leg extensions...

    4-7-10 Wednesday legs

    5 sets leg extensions with 20 each leg curtsy step ups

    4 sets leg press with 20 burpees

    4 sets sissy squats with single leg lunges elevated on ball

    4 sets standing...
  10. 4-5-10 Monday cardio kickboxing core and chest ...

    4-5-10 Monday cardio kickboxing core and chest

    4-6-10 Tuesday shoulders

    5 sets dumbbell arnold press

    4 sets barbell front delt press

    4 sets single arm lateral raises with upright rows
  11. 4-5-10 MOnday Ok guys I haven't posted any...

    4-5-10 MOnday

    Ok guys I haven't posted any pics in awhile so finally I have gotten my computer fixed to load some up. I have modified my diet to pretty much nothing but protein a little fat and...
  12. 4-3-10 saturday boot camp hamstrings boot camp...

    4-3-10 saturday boot camp hamstrings

    boot camp 1 hour 30 mins

    4 sets hyperextensions 4sets lying leg curl 4 sets single leg glute raises

    4-4-10 sunday easter
    50 mins HIIT at the track
  13. 4-2-10 friday bi/tri 5 sets barbell curls wtih...

    4-2-10 friday bi/tri

    5 sets barbell curls wtih overhead barbell tricep presses

    4 sets cable side bicep curls with single arm tricep cable push down

    4 sets dumbbell hammer curls with rock and...
  14. 4-1-10 Thursday back 5 sets assisted pull ups...

    4-1-10 Thursday back

    5 sets assisted pull ups

    4 sets standing cable lat pull down

    4 sets close grip barbell rows w/back extensions

    4 sets paramount machine lat row
  15. 3-31-10 Wednesday legs 5 sets leg extension...

    3-31-10 Wednesday legs

    5 sets leg extension with platform Romanian dead lifts

    4 sets standing leg curls with medicine ball squat/jump on step

    4 sets smith machine front squats with step...
  16. 3-30-10 Tuesday shoulders 4 sets barbell...

    3-30-10 Tuesday shoulders

    4 sets barbell overhead press with dumbbell laterals raises

    4 sets cable upright rows with bent over dumbbell raises for rear delts

    4 sets cybex machine overhead...
  17. 3-29-10 Monday kickboxing core and chest 4...

    3-29-10 Monday kickboxing core and chest

    4 sets cybex machine incline chest press

    4 sets cybex machine incline pec fly

    4 sets decline pushups 25 reps each
  18. 3-27-10 saturday kickboxing core and tri set of...

    3-27-10 saturday kickboxing core and tri set of hamstring exercises

    3-28-10 sunday 1 hour HIIT on treadmill
  19. 3-26-10 friday bi tri 4 sets barbell curls...

    3-26-10 friday bi tri

    4 sets barbell curls with cable tri overhead press

    4 sets dumbbell hammer curls with tricep press down

    4 sets cable side bicep curl with kick backs

    4sets tricep...
  20. Thursday 3-25-10 back 4 sets pull ups ss with...

    Thursday 3-25-10 back

    4 sets pull ups ss with rack pulls

    4 sets dumbbell rows ss push ups

    4 sets close grip cable pulls with plank on ball

    4 sets hammerstrength lat pulls ss crunches
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