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  1. #1
    because MERICA that's why TheAmericano's Avatar
    Join Date: May 2013
    Location: United States
    Posts: 11,516
    Rep Power: 12082
    TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000)
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    TheAmericano____Workout log (pics)

    This is the beginning of my journey to get back into shape, built muscle and get shredded. Will be posting pics, workout, and supplements. As far as diet goes I'll be doing IIFYM. I sure as I gain more experience in BB, my workouts/supplements /diet will change throughout this process. I'm going to skip boring you guys with some long story (from the past) and just get started now focus on the present.



    - Current Stats: 5'10 190 19% BF
    -Goal: 205 7%BF

    -Supplements:
    *Optimum Gold Standard Whey
    *Optimum Opti-men
    *Optimum fish oil
    *Optimum Creatine




    Mon: Chest and triceps

    -Barbell Bench Press: 3 sets 10 reps
    -Incline Bench Press: 3 sets 10 reps
    -Chest Fly: 2 sets 15 reps
    -Tri pushdowns: 3 sets 10 reps
    -Skull crushers : 3 sets 10 reps
    -Dips: 2 sets till failure
    -Cardio

    Tues: Legs

    -Back squats: 3 sets 10reps
    -Straight leg dead lifts: 3 sets 10 reps
    -single leg press: 2 sets 10 reps
    -Leg curls: 3 sets 10 rep
    -seated calf raises: 3 sets 15-20 reps

    Wed: off (abs)

    Thrus: Back and biceps:

    -Bent Over One-Arm Long Bar Row: 3 sets 10 reps
    -Seated cable rows: 2 sets 15 reps
    -Lat pull downs: 3 sets 10 reps
    -EZ-Bar Curl: 3 sets 10 reps
    -Incline Hammer Curls: 2 sets 15 reps
    -Reverse Cable Curl: 3 sets 10 reps
    -cardio

    Friday: Shoulders and traps

    -Snatches: 3 sets 10 reps
    -Arnold Dumbbell Press: 3 sets 10 reps
    -Dumbbell side Raise: 2 sets 15 reps
    -Dumbbell shrugs: 3 sets 15-20 reps
    -abs

    Sat- off
    -cardio

    Sun
    -abs




    ***Feel free to give your opinions, critiques, and changes you'll make***




    5/23/13

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  2. #2
    because MERICA that's why TheAmericano's Avatar
    Join Date: May 2013
    Location: United States
    Posts: 11,516
    Rep Power: 12082
    TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000) TheAmericano is a splendid one to behold. (+10000)
    TheAmericano is offline
    Thinking I should do these ab work out

    -Spider Crawl




    -Windshield Wiper




    -Decline Russian Twist

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