Kris Gethin's 12-Week Hardcore Daily Trainer

[jslam96]

Hey guys! I just started Kris Gethin's Hardcore 12-Week Daily Trainer on Monday, March 21, 2011. I'm going to post my body stat progression throughout the program weekly. I'll also post my beginning lifting stats and my final lifting stats.

Hopefully, this will serve as a resource for those loooking into this program.

P.S. - I have changed up the program because I am currently bulking. I am not following the diet plan but am still cleanly bulking with all healthy foods. Also, I am only doing 20 minutes of low-intensity cardio 4 times per week (as opposed to 40 minutes of low-intensity cardio 7 days per week).

[jslam96]

BODY STATS:
Height: 5' 5" (1 m 65 cm)
Waist: 29" (71.12 cm)
Weight: 128 lb (58.2 kg)
Thighs: 19.5" (49.53 cm)
Bodyfat: 12.0 %
Calves: 13.5" (34.29 cm)
Chest: 34" (86.36 cm)
Forearms: 10" (25.40 cm)
Arms: 11.5" (29.21 cm)
Shoulders: 40" (101.6 cm)
Hips: 33" (83.82 cm)
Neck: 13.5" (34.29 cm)

LIFTING STATS:
Bench: 130 lb (57.7 kg)
Bicep Curl: 70 lb (31.8 kg)
Squat: 155 lb (70.5 kg)
Barbell Rows: 115 lb (52.3 kg)
Deadlift: 180 lb (81.8 kg)
Overhead Press: 80 lb (36.4 kg)

[jslam96]

END OF WEEK 1




BODY STATS:
Height: 5' 5" (1 m 65 cm)
Waist: 28.5 (72.39 cm)
Weight: 129 lb (58.2 kg)
Thighs: 19.5" (49.53 cm)
Bodyfat: 12.0 %
Calves: 13.5" (34.29 cm)
Chest: 34" (86.36 cm)
Forearms: 10" (25.40 cm)
Arms: 11.75" (29.85 cm)
Shoulders: 40" (101.6 cm)
Hips: 33.5" (85.09 cm)
Neck: 13" (33.02 cm)




NOTES:
1.) The body and lifting stats in the previous post were the stats that I began the program with
2.) First measurement of waist was wrong - 29" (73.66 cm)
3.) Cardio is now different - I am doing cardio for 20 minutes on each lifting day and 40 minutes on each rest day

[jslam96]

END OF WEEK 2




BODY STATS:
Height: 5' 5" (1 m 65 cm)
Waist: 28.5 (72.39 cm)
Weight: 128.5 lb (58.4 kg)
Thighs: 19.75" (49.53 cm)
Bodyfat: 12.0 %
Calves: 13.5" (34.29 cm)
Chest: 33.5" (85.1 cm)
Forearms: 10" (25.40 cm)
Arms: 11.75" (29.85 cm)
Shoulders: 40.75" (103.5 cm)
Hips: 33.5" (85.09 cm)
Neck: 13.25" (33.7 cm)




NOTES
1.) Last measurement of weight was wrong - 129 lb (58.6 kg)
2.) The program now has me doing 300 torso twists 2 times per day
3.) My chest got smaller according to my measurments. This may be because before starting this program, I trained my chest alot. Hopefully I can gain back the size quickly.
4.) I will be trying to increase my caloric intake to gain quicker.

[iLiftNoodBrah]

a few things here...

- you'd get more people in this joint if it was in the teen section
- you should also post your actual workout... weight, reps, sets, exercise, etc?
- possibly post your diet if you feel like, but I think posting your WORKOUT is the most important part, consider this is the WORKOUT journal/log section... therefore without a WORKOUT it is kind of pointless... your using this more as a progress tracker

but yeah I see your making an improvement in measurements week to week which is good. just keep eating.

[Zuoi]

^^ what he said, I came in here from your thread in the teen section with the "finally hit 12 inch arms"

to make a decent log so people can follow, post every workout you do. Check other logs to see what Im talking about, they usually log every workout so people can see what tehy are doing


And probably better to put this in the teen section

[jslam96]

END OF WEEK 3




BODY STATS:
Height: 5' 5" (1 m 65 cm)
Waist: 28.5" (72.39 cm)
Weight: 131.5 lb (59.7 kg)
Thighs: 19.0" (48.30 cm)
Bodyfat: 12.0 %
Calves: 13.5" (34.29 cm)
Chest: 34" (86.4 cm)
Forearms: 10.25" (26 cm)
Arms: 12" (30.5 cm)
Shoulders: 40.75" (103.5 cm)
Hips: 33.5" (85.09 cm)
Neck: 13.5" (34.3 cm)




NOTES:
1.) Here is the link to all of the workouts: http://www.bodybuilding.com/fun/kris...er-week-1.html. Sorry, but I don't really have time to post each workout each day. If you want to know what workouts were done, follow the link given above.
2.) I got my rest days a little bit srewed up this week. i was supposed to take another rest day on Thursday. Instead, I accidentally went on to the Shoulders, Calves, and Abs workout. So I took Friday off and I am back on track.
3.) I have not been updating my bf%, and I won't until the end of the program. I do not own a caliper, so I have to go to my doctor for him to take it, which I can not do weekly.

[jslam96]

END OF WEEK 4




BODY STATS:
Height: 5' 5" (1 m 65 cm)
Waist: 28.5" (72.39 cm)
Weight: 132.5 lb (60.2 kg)
Thighs: 19.0" (48.30 cm)
Bodyfat: 12.0 %
Calves: 13.75" (34.9 cm)
Chest: 34" (86.4 cm)
Forearms: 10.5" (26.7 cm)
Arms: 12" (30.5 cm)
Shoulders: 41" (104.1 cm)
Hips: 33.25" (85.5 cm)
Neck: 13.5" (34.3 cm)




NOTES
1.) I have been maxing out every once in a while on a couple different exercises. Check my Bodyspace for lifting stat updates.

[jslam96]

END OF WEEK 5




BODY STATS:
Height: 5' 5" (1 m 65 cm)
Waist: 28.75" (73 cm)
Weight: 135.5 lb (61.46 kg)
Thighs: 19.25" (48.9 cm)
Bodyfat: 12.0 %
Calves: 13.75" (34.9 cm)
Chest: 34" (86.4 cm)
Forearms: 10.5" (26.7 cm)
Arms: 12.2" (30.5 cm)
Shoulders: 41" (104.1 cm)
Hips: 34" (86.4 cm)
Neck: 13.5" (34.3 cm)




NOTES
1.) I had to us Monday's rest day on Saturday, so today I will be doing yesterday's leg workout, and tomorrow I will be doing today's back and biceps workout.

[jslam96]

END OF WEEK 8




BODY STATS:
Height: 5' 5" (1 m 65 cm)
Waist: 28.5" (72.39 cm)
Weight: 137.5 lb (62.5 kg)
Thighs: 19.75" (50.17 cm)
Bodyfat: 12.0 %
Calves: 14.25" (36.20 cm)
Chest: 33.5" (85.09 cm)
Forearms: 10.75" (27.31 cm)
Arms: 12.5" (31.75 cm)
Shoulders: 40.75" (103.51 cm)
Hips: 34.5" (87.63 cm)
Neck: 13.5" (34.29 cm)





NOTES
1.) Sorry that I haven't posted in a while - I've been busy preparing for tests.
2.) I've had to switch a couple of work and rest days over the past couple of weeks (I'm not going to post each change), but I've gotten every workout and every rest day in (although they were out of order sometimes).
3.) If you want to see my current lifting stats, please check my Bodyspace. Other than that, I will not be posting them until the end of the program.

[jslam96]

END OF WEEK 12




BODY STATS:
Height: 5' 5" (1 m 65 cm)
Waist: 28.5" (72.39 cm)
Weight: 138.5 lb (63 kg)
Thighs: 20.75" (52.7 cm)
Bodyfat: 10%-11%
Calves: 14.25" (36.20 cm)
Chest: 34.5" (87.6 cm)
Forearms: 10.75" (27.31 cm)
Arms: 12.5" (31.75 cm)
Shoulders: 41.75" (106 cm)
Hips: 34.5" (87.63 cm)
Neck: 13.25" (33.7 cm)




LIFTING STATS:
Bench: 135 lb (61.4 kg)
Bicep Curl: 87.5 lb (39.8 kg)
Squat: 205 lb (93.2 kg)
Barbell Rows: 135 lb (61.4 kg)
Deadlift: 225 lb (102.3 kg)
Overhead Press: 90 lb (40.9 kg)




NOTES
1.) Sorry that I haven't posted in a while - I've been busy.
2.) I'm all done! It was a tough program to get through. Sometimes you're tired or you don't feel good, but you just push through like I did. I'm thrilled with the results from this program and I encourage anybody (whether your bulking or cutting) to try this program.

[Actionmanoz]

END OF WEEK 12




BODY STATS:
Height: 5' 5" (1 m 65 cm)
Waist: 28.5" (72.39 cm)
Weight: 138.5 lb (63 kg)
Thighs: 20.75" (52.7 cm)
Bodyfat: 10%-11%
Calves: 14.25" (36.20 cm)
Chest: 34.5" (87.6 cm)
Forearms: 10.75" (27.31 cm)
Arms: 12.5" (31.75 cm)
Shoulders: 41.75" (106 cm)
Hips: 34.5" (87.63 cm)
Neck: 13.25" (33.7 cm)




LIFTING STATS:
Bench: 135 lb (61.4 kg)
Bicep Curl: 87.5 lb (39.8 kg)
Squat: 205 lb (93.2 kg)
Barbell Rows: 135 lb (61.4 kg)
Deadlift: 225 lb (102.3 kg)
Overhead Press: 90 lb (40.9 kg)




NOTES
1.) Sorry that I haven't posted in a while - I've been busy.
2.) I'm all done! It was a tough program to get through. Sometimes you're tired or you don't feel good, but you just push through like I did. I'm thrilled with the results from this program and I encourage anybody (whether your bulking or cutting) to try this program.

Dont try a program like that at such a young age!!!!
Wait till your grown up a few more years and you will see much better results

[ayman96]

can we get some before and after pics?