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real name
age
27
gender
Male
location
Redlands, CA, US
gym
24 Hour Fitness
occupation
student
Overall Goal
///
Improve For A Sport
loose my last bit of fat
goal physique
Athlete
Progress & Goals
BEFORE
Jul 24, 2009
CURRENT
Apr 3, 2013
167.1 Lbs.
LEAN BODY MASS
22.4 Lbs.
BODY FAT
CURRENT WEIGHT
189.5
Lbs.
May 8, 2013
CURRENT BODY FAT
11.8
%
May 14, 2013
PROGRESS HISTORY
Lbs.
2009-07-24,2011-05-18,2011-05-20,2011-05-24,2011-06-01,2011-06-03,2011-06-04,2011-06-11,2011-06-14,2011-06-22,2011-06-29,2011-08-01,2011-08-07,2011-08-14,2011-08-17,2011-08-30,2011-10-08,2011-12-20,2011-12-29,2012-01-03,2012-01-07,2012-05-16,2012-06-13,2012-07-14,2012-07-23,2012-07-29,2012-10-03,2012-10-30,2012-11-26,2012-12-10,2012-12-13,2012-12-18,2012-12-19,2012-12-21,2012-12-29,2012-12-30,2012-12-31,2013-01-02,2013-01-11,2013-01-20,2013-01-21,2013-01-25,2013-01-28,2013-01-30,2013-02-01,2013-02-02,2013-02-05,2013-02-10,2013-02-12,2013-02-21,2013-02-23,2013-02-28,2013-03-11,2013-03-22,2013-04-03,2013-04-15,2013-04-22,2013-04-25,2013-05-07,2013-05-08
215,190,192,191,191,194,197,197,193,191,191,193,191,193,190,193,197,197,200,202.4,199.4,200,194.4,193,190,197,194,193.5,195,195,197,195,195,195,198,198,195,195,194.5,193.5,194,194,194,194,194,191.5,190.5,191.5,192,191.5,187.5,190,190,190,190,188,190,190,189.5,189.5
Jul 04, 2013
190 Lbs.
%
2011-05-18,2011-05-20,2011-08-07,2011-12-20,2011-12-29,2012-01-07,2012-06-28,2012-07-23,2012-07-29,2012-10-30,2012-12-10,2012-12-13,2012-12-19,2012-12-21,2013-01-05,2013-01-14,2013-01-25,2013-02-01,2013-02-02,2013-02-12,2013-03-22,2013-04-03,2013-05-08,2013-05-14
21,17,17,16,16,16,16,11,15,11,15,15,15,15,11,13.1,13,13,13,12.4,12.4,12.4,12.4,11.8
Jul 04, 2013
10 %
Lbs.
2009-07-24,2011-05-18,2011-05-20,2011-05-24,2011-06-01,2011-06-03,2011-06-04,2011-06-11,2011-06-14,2011-06-22,2011-06-29,2011-08-01,2011-08-07,2011-08-14,2011-08-17,2011-08-30,2011-10-08,2011-12-20,2011-12-29,2012-01-03,2012-01-07,2012-05-16,2012-06-13,2012-07-14,2012-07-23,2012-07-29,2012-10-03,2012-10-30,2012-11-26,2012-12-10,2012-12-13,2012-12-18,2012-12-19,2012-12-21,2012-12-29,2012-12-30,2012-12-31,2013-01-02,2013-01-11,2013-01-20,2013-01-21,2013-01-25,2013-01-28,2013-01-30,2013-02-01,2013-02-02,2013-02-05,2013-02-10,2013-02-12,2013-02-21,2013-02-23,2013-02-28,2013-03-11,2013-03-22,2013-04-03,2013-04-15,2013-04-22,2013-04-25,2013-05-07,2013-05-08
169.9,150.1,159.4,158.5,158.5,161,163.5,163.5,160.2,158.5,158.5,160.2,158.5,160.2,157.7,160.2,163.5,165.5,168,170,167.5,168,163.3,162.1,169.1,167.4,164.9,172.2,173.6,165.8,167.4,165.8,165.8,165.8,168.3,168.3,165.8,173.6,169,168.2,168.6,168.8,168.8,168.8,168.8,166.6,165.7,166.6,168.2,167.8,164.2,166.4,166.4,166.4,166.4,164.7,166.4,166.4,166,167.1
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
2 on 1 off for weight training
5 times min cardio per week
I dont do legs because medical here sucks. I will start when I return stateside
Arms
Exercise sets
Chin ups 4
Close grip bench press 4
Dumbbell overhead tricep ex 3
Cable preacher
Cable Incline bench tri press 4
Single Arm Cable Curl 4
Standing Cable curl 4
Chest
Exercise sets
Dumbbell S/A Bench 3
Dumbbell Incline Bench 3
Dumbbell Incline Fly 3
Parallel Bar Dip 2
Standing E/R 3
Swiss Ball Push Up 3
Shoulders and Back
Exercise
Side to Side Pull ups 3
Alt Shoulder Press 3
Seated S/A Row 3
Arnold Press 3
Barbell Push Press 3
Upright Rows 2
Front Raises 2
Bent Over Rows 3
"T's" 3
Lying Lateral Raises 2
Shrugs 2
S/A Leaning Shoulder Raise 2
Abs
Exercise
Big Circles
Long Arm Swiss Ball Crunch
Med Ball Chop
Med Ball Woodchopper
Standing Russian Twist
5 times min cardio per week
I dont do legs because medical here sucks. I will start when I return stateside
Arms
Exercise sets
Chin ups 4
Close grip bench press 4
Dumbbell overhead tricep ex 3
Cable preacher
Cable Incline bench tri press 4
Single Arm Cable Curl 4
Standing Cable curl 4
Chest
Exercise sets
Dumbbell S/A Bench 3
Dumbbell Incline Bench 3
Dumbbell Incline Fly 3
Parallel Bar Dip 2
Standing E/R 3
Swiss Ball Push Up 3
Shoulders and Back
Exercise
Side to Side Pull ups 3
Alt Shoulder Press 3
Seated S/A Row 3
Arnold Press 3
Barbell Push Press 3
Upright Rows 2
Front Raises 2
Bent Over Rows 3
"T's" 3
Lying Lateral Raises 2
Shrugs 2
S/A Leaning Shoulder Raise 2
Abs
Exercise
Big Circles
Long Arm Swiss Ball Crunch
Med Ball Chop
Med Ball Woodchopper
Standing Russian Twist
My Nutrition Program View My Full Nutrition Program
Alex0331 has not added any program information.
My Supplement Program View My Full Supplement Program
Alex0331 has not added any program information.
My Motivation Program View My Full Motivation Program
Alex0331 has not added any program information.
Alex0331 updated his weight from 190 Lbs. to 189.5 Lbs., a 0.5 Lb. loss in 12 days.
May 7, 2013 | Like
Alex0331 measured his arms at 15 in., a loss of 0.5 in. and measured 5 other body parts.
Apr 25, 2013
Alex0331 6week superman trainer by Dr Jim Stoppani kicks ass!
Mar 22, 2013 | Like
trannyfit2 likes this.
Visitor Comments
tattooed27
I worked out with a friend who's been training for over 10 years, he had his suspicions from my form so he had me lay on my side and dug into my leg! Pain like I've never felt!!!
May 29, 2011 7:05pm
tattooed27
Thank you so much for adding me as an inspiration! Truly, it means so much to me!! Best of luck to you with your goals, keep in touch ;)
Kelly
May 20, 2011 9:12pm
Alex0331 updated his body fat from 12.4% to 11.8%, a loss of 0.6% in 6 days.