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real name
age
gender
Male
location
Moulton, AL, US
gym
American Health & Fitness
occupation
Music Director
Overall Goal
///
Compete
To chip away every flaw, until i reach my my Goal of 10% body-fat and gain as much muscle as i can.
goal physique
Athlete
Progress & Goals
BEFORE
Mar 6, 2010
CURRENT
Jan 19, 2013
185.1 Lbs.
LEAN BODY MASS
52.2 Lbs.
BODY FAT
CURRENT WEIGHT
237.3
Lbs.
Apr 17, 2013
CURRENT BODY FAT
22
%
Mar 18, 2013
PROGRESS HISTORY
Lbs.
2010-03-06,2010-03-11,2010-04-02,2010-04-26,2010-06-05,2010-06-26,2010-07-08,2010-07-21,2010-09-24,2010-10-13,2010-10-19,2011-12-28,2012-03-08,2013-01-09,2013-01-14,2013-01-24,2013-02-13,2013-03-18,2013-04-17
210,208,207,204,211,212,210,208,206,202,199,225,220,240,239,239,238.5,238,237.3
Mar 19, 2014
210 Lbs.
%
2010-03-06,2010-06-26,2013-01-09,2013-03-18
21,20,25,22
Mar 19, 2014
10 %
Lbs.
2010-03-06,2010-03-11,2010-04-02,2010-04-26,2010-06-05,2010-06-26,2010-07-08,2010-07-21,2010-09-24,2010-10-13,2010-10-19,2011-12-28,2012-03-08,2013-01-09,2013-01-14,2013-01-24,2013-02-13,2013-03-18,2013-04-17
165.9,164.3,163.5,161.2,166.7,169.6,168,166.4,164.8,161.6,159.2,180,176,180,179.2,179.2,178.9,185.6,185.1
Programs
My Workout Philosophy View My Full Workout Program
A.L.Dad has not added any program information.
My Nutrition Program View My Full Nutrition Program
A.L.Dad has not added any program information.
My Supplement Program View My Full Supplement Program
A.L.Dad has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I press toward the mark for the HIgh Calling!
A.L.Dad 4 years ago today i was diagnosed with cancer. After surgery and radiation, i am still cancer free! And sore from leg day last night...
Apr 17, 2013 | Like
Hope33Rose likes this.
A.L.Dad updated his weight from 238 Lbs. to 237.3 Lbs., a 0.7 Lb. loss in 30 days.
Apr 17, 2013 | LikeA.L.Dad Actually split the seam out of my pants last night squating 315... GRRRR, and i was going to try to squat 405!
Apr 3, 2013 | LikeA.L.Dad 10 am meal two = morning protein coffee. 52 grams of caffinated goodness!!
Mar 25, 2013 | LikeA.L.Dad Each time i tan after my workout, i remember that scene from Final Destination as i close the lid.. LOL!
Mar 23, 2013 | Like
A.L.Dad updated his weight from 238.5 Lbs. to 238 Lbs., a 0.5 Lb. loss in 33 days.
Mar 18, 2013 | LikeA.L.Dad Hard chest session monday night, hard leg session last night, DOMS!!! OMG!!!! Rest day, then hit back!
Mar 13, 2013 | LikeA.L.Dad Killed chest yesterday with a personal best on dumbell presses. Going to rock my legs tonight! I can't wait
Feb 19, 2013 | LikeVisitor Comments
vipergirl5
Thanks for the comment! I'm trying!!! It's definitely hard to work full time, go to school and squeeze in fitness. Gotta do it though... I feel so much better :-)
Jan 29, 2013 4:53am
vipergirl5
We had a great Christmas! Yes, I have fully recovered from surgery. I've also just completed my first year of college, so between working full-time and school, it's hard to find time for the gym :-/ How has everything been for you?
Dec 27, 2012 5:35am
vipergirl5
Hey Stranger!!! I'm getting ready to start training again... had surgery in August and couldn't lift. How are you??
Dec 25, 2012 5:51am
Hope33Rose
I'm feeling worlds better this week! My drains are finally out! Time for the journey back to normal and the gym! :) Post-op I lost about 12-14#. Time to get my muscle back! Hope you are doing well! *Hugs*
Sep 28, 2012 6:41pm
TBee
Great to hear what you are up to Donald! How's life treating you - all good stuff I hope!
T
Apr 20, 2012 8:04am
gmurphy
Hey buddy how's everything going? Can you give everyone of the dirty dumbells my email address ? It's murphymuscle@yahoo.com
Thanks so much
Jan 28, 2012 10:11pm
gmurphy
Hey thanks so much for the add. Yeah I had to go off of facebook I have one of those creepy stalker exes. She is a real piece of art let me tell ya. Keep in touch ok? Encourage anyone from the group who is on bb.com to add me. Thanks again bro, this means alot to me
Jan 18, 2012 1:01pm
MMATroy3
I basically just make it up. Read an article though that has changed my ways, on calves you basically have to have a rep range above 15. As for forearms I usually superset supinated and pronated curls or if they have it the forearm roller
Nov 28, 2011 2:21pm
TBee
Coooeeee! Been keeping an eye on you now and then too - but you've been busy! Sticking too it and looking great I see.
I've been struggling - hormones are a new curse to me these days - but my weights are my pleasure so I'm plugging away.
Great hearing from you, always make time for yourself even though your family probably keeps you crazy busy! And don't stress - it 'eats' your muscles. Something I tell myself when the wheels are starting to come off at work!
Onya mate!!
T
Nov 17, 2011 8:05am
sick_girl
Hey hey no problem! I need to get on it with the BCOD morning cardio but woo nyquil is zonking me out. Progress is slow coming build a lil muscle burn a lil fat...you know how it goes LOL such a slow process but it's actually staying off. Keep on with those BCOD workouts you are setting a good example for me :)
Oct 19, 2011 11:05am
mariewin
Hello!
I mix it up each session. I like doing supersets actually. Been getting results from that and a bonus pump too lol. :D
Oct 13, 2011 2:23am
NotJustAMom
Love the new progress pic but it doesn't do you justice. I wish the camera could have picked up everything I saw at the gym! ;)
Oct 12, 2011 11:26am
NotJustAMom
Happy Birthday to my smokin hot hubby!! Each year gets better & better...you're in the best shape of your life. :)
Aug 24, 2011 8:15am
Palominosteel
Ah ha ha ow, thanks for that one, Donny a CLASSIC Bill moment!! Love his sound effects and expressions :)
Aug 11, 2011 1:02pm
A.L.Dad added a new photo to his photo gallery.