evmcg99
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Add muscle mass
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Week 9 of 9
evmcg99 commits to:
Complete my 9 week triphase weightlifting program with a 95% completion rate
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My Commitment Journal
 evmcg99
June 5, 2012, 2:12 AM
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Just completed my 9 week weightlifting program. Went from 163 lbs to 179 lbs (16 lbs increase), and gained a ton of strength. Proud of myself :) |
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evmcg99
June 5, 2012, 1:44 AM
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Workout A: Squats 5x300, 3x300 Lying Leg Curls 6x160, 6x155 10/10/10 Press 30x215, 30x215 Flat Bench Press 5x210, 5x210 Bent Over Row 4x225, 4x225V6x135 Military Press 5x125, 4x125 DB Shrug 10x120's, 10x120's, 10x75's Tricep Pushdown 10x77.5, 8x87.5, 7x87.5 DB Curls 8x35's, 6x35's Workout B: Squats 6x225, 4x300, 2x275 Deadlifts 10x225, 1x305 (PR) 8/8/8 Calf Press XX, XX Lying Leg Curls 6x150, 7x150 Incline Machine Press 10x110, 10x110 Cable Side Laterals 10x30, 10x30 Face Pulls 10x30, 10x40 Cable Curls 10x100, 10x100 Tricep Pushdowns XX, XX Workout C: 10/10/10 Calf Press 30x210, 30x215 Lying Leg Curls 12x130, 10x130 Leg Extensions 13x175, 12x175 Preacher cable curls 10x50, 12x40 Machine Incline Press 12x100, 12x90 Weighted Pullups 13xBW, 12xBW Tricep Pushdowns (Rope) 10x72.5, 10x72.5 Cable side laterals 12x30, 10x30 Face pulls 10x40, 10x40 Weak Point Day: 10/10/10 Calf Press 30x215, 30x215, 30x200 Standing Calf Raises XX, XX, XX Tibialis Raises 6x30, 9x20, 10x20, 15x10, XX Hanging Leg Raises 10xBW, 10xBW, 10xBW, 10xBW Hammer Curls 8x40's, 8x40's, 8x35's, 9x30's Rear Delt machine 12x75L, 10x75L, 11x160B, 10x160B Incline Treadmill XX |
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evmcg99
May 28, 2012, 7:41 AM
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Workout A: Squats 5x295, 2x295, 2x285 Lying Leg Curls 6x155, 5x150 6/6/6 Calf Press 18x215, 18x215 Flat Bench Press 5x205, 5x205 Bent Over Row 6x205, 4x225 Military Press 6x115, 5x125 DB Shrug 10x120's, 8x120's Tricep Pushdowns 8x87.5, 7x87.5 Cable Curls 6x130, 4x140 Workout B Squats 4x295, 8x225, 8x225 Deadlifts 8x225, 7x225 8/8/8 Calf Press 30x210, 30x215 Lying Leg Curl 6x160, 5x160, 6x130 Flat Bench Press 6x205, 5x205 Cable Side Laterals 10x25, 10x30 DB Shrugs 10x120's, 10x75's, 10x120's EZ-Barbell Curls 10x60, 8x70 Tricep Pushdowns 10x77.5, 8x77.5 Workout C: 10/10/10 Calf Press XX, XX Lying Leg Curls 12x130, 11x130 Leg Extensions 12x170, 10x175 Cable Curls 11x120, 10x105 Machine Incline Press 12x100, 10x100 Weighted Pullups 12xBW, 12xBW Tricep Pushdowns 15x77.5, 12x77.5 Cable Lateral Raises 10x25, 12x20 Pulley Face Pulls 12x30, 10x30, 12x40 Weak Point Day: Machine Calf Press 30x210, 30x215, 30x210 Standing Calf Raises XX, XX, XX Tibialis Raises 6x30, 8x25, 7x20, 8x20, 9x20 Hanging Leg Raises 10xBW, 6xBW+6lbsv4xBW, 10xBW, 8xBW Hammer Curls 10x35's, 9x35's, 10x30's, 9x30's Rear Delt machine 12x70L, 10x70L, 11x155B, 14x150B Incline Treadmill 10 mins Slow Bent Over Rows 10x135, 10x135, 10x135 Hip Abduction machine 9x110, 16x90, 15x100 |
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evmcg99
May 22, 2012, 7:34 AM
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Workout A: Squats 5x285, 5x285 Lying Leg Curls 6x150, 5x155 6/6/6 Calf Press 18x180, 18x190 Flat Bench press 5x205, 5x205 Bent Over Row 5x225, 5x225 Military Press 5x115, 5x115 DB Shrug 10x120's, 10x120's Bench Dips 8xBW+125, 10xBW+125 Barbell Curls 7x90, 5x90 Workout B: Squats 6x285, 6x275 Deadlifts 6x300, 7x275 8/8/8 Calf Press 30x190, 30x210 Lying Leg Curls 6x155, 6x140 Flat Bench Press 10x175, 7x185 DB Side Laterals 10x25's, 9x25's DB Shrug 8x120's, 8x120's Cable Curls 10x90, 8x100 Tricep Pushdown 10x77.5, 8x77.5 Workout C: 10/10/10 Calf Press 30x175, 30x180 Lying Leg Curls 12x120, 10x130 Leg Extension 10x170, 10x170 Cable Curls 12x100, 12x120 Machine Incline Press 12x100, 9x100 Weighted Pullups 10xBW, 10xBW Tricep Pushdowns 8x82.5, 10x72.5 Cable Lateral Raises 12x20, 12x20 Face Pulls 12x30, 12x30 Weak Point Day: Machine Calf Press 30x190, 30x190, 30x200 Standing Calf Raises 10x180, 14x180, 12x180 Tibialis Raises 12x20, 10x20, 12x20, 10x20, 8x20 Hanging Leg Raises XX, XX, XX, XX Hammer Curls 10x35's, 8x35's, 10x35's, 8x30's Rear Delt Machine 10x70L, 6x70L, 10x60L, 10x150B Incline Treadmill XX |
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Displaying 1-4 of 9 results.
May 28 to June 4
Successful (referee feedback expired)
Success
No report submitted
May 21 to May 28
Successful (referee feedback expired)
Success
No report submitted
evmcg99
- Committed user success report
evmcg99
- Committed user success report
May 14 to May 21
Successful
Success
Success
The-Ref
- Referee approval report
Keep going. Make no mistake about it you will never surrender! If you are not for success, then you are against it! Who are educating our kids?
evmcg99
- Committed user success report
evmcg99
- Committed user success report
May 7 to May 14
Successful (referee feedback expired)
Success
No report submitted
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