phenom2279’s BodyBlog

Hello folks… I am back. I will try to post more often now that I have an Iphone. My goals are to bulk up until probably February depending on my weight. Hoping to keep my diet clean and slow down on the Alcohol.

Hello everyone! I have really fell off lately. Since last Aug (08), I have gained about 30lbs. My diet has been horrible. I never stopped working out, so if I had I guess my weight gain would’ve been even worse. I am definitely ready to get back to where I was and better.. After looking at the top 10 Abs for this month I had to ask myself…Why can’t I have Abs like that? It takes a lot of work I know, but I CAN DO IT… My goal for ‘09… Top 10 Abs.

Hello everyone! I have really fell off lately. Since last Aug (08), I have gained about 30lbs. My diet has been horrible. I never stopped working out, so if I had I guess my weight gain would’ve been even worse. I am definitely ready to get back to where I was and better.. After looking at the top 10 Abs for this month I had to ask myself…Why can’t I have Abs like that? It takes a lot of work I know, but I CAN DO IT… My goal for ‘09… Top 10 Abs.

Hello everyone. I havent really had time to writre in my blog. I did beat my girlfriend in the first month of our competion. This month my goal is to get down to 185.5 and win another month of our competition.

Today I did Cardio for 30 mins and some Ab work. I ended up running a lil over 3 miles. It felt great when I was done.

Today was Chest Day. I definitely have had better workouts, but today wasnt too bad.

Incline BB Press: 135×12, 185×10, 195×10, 205×7, 215×5, 225×3

Bench Press: 195×8, 205×8, 215×8, 225×6

Cable Flyes: 30×15, 35×15, 40×12, 45×12, 50×10

Pullovers: 50×12, 55×10, 60×8, 65×6

HIIT for 15min

Today I had an excellent leg workout. This is how it went:

5 min warm up on Arc Trainer

Squats: 135×12, 225×12, 245×12, 265×10, 285×6, 345×3

Leg Press: 540×12, 630×10, 720×8, 810×6, 990×2

Leg Curl: 100×12, 110×10, 120×8, 130×6

Leg Ext: 180×12, 195×10, 210×8, 225×6

Seated Calf Raise: 135×15, 135×15, 180×15

Rotary Calf: 135×30, 135×30, 180×30

15 min Elliptical Trainer

Today my girlfriend(Dan’s Girl) and I have started a contest to see who will get to a specific goal by May 4th. The loser has to take the other out to dinner. I love competition so I’m gonna do my best to whoop her ass. My goal is to lose 9 lbs and get down to around 14.5% BF. Last summer I was around 175 and 11% but I had some setbacks, both emotional and physical so I’m up to about 200 and 19%. Ultimately I want to be about 200 and 10%.

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