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Thu Mar 26 17:17:01 PDT 2009
Fit Status /// View History
Hit'n quads hard today!
May 20, 2012 10:29pm
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Aug 2007
HOW I STARTED:
I got tired of feeling like crap. I have lifted on and off since I was 14 but never got too serious. Last Summer I decided to transform my body -- at work they say I am having a "mid-life crisis" - I just laugh and tell them they need to have a crisis too :-)
WHY I LOVE IT:
I love the way it makes me feel and I love the results. When coworkers and friends who havent seen me in a while say "wow - what have you been doing?" it makes it all worth while!
asmolenski's Progress & Goals
Progress Photos
Lbs.
2012-03-18, 2007-08-17, 2007-11-17, 2007-12-11, 2007-12-17, 2007-12-18, 2007-12-19, 2007-12-22, 2007-12-23, 2007-12-27, 2007-12-28, 2007-12-30, 2008-01-04, 2008-01-05, 2008-01-10, 2008-01-23, 2008-01-24, 2008-01-25, 2008-01-26, 2008-01-29, 2008-01-30, 2008-02-01, 2008-02-06, 2008-02-13, 2008-02-14, 2008-02-17, 2008-02-18, 2008-02-23, 2008-02-24, 2008-03-02, 2008-03-04, 2008-03-07, 2008-03-08, 2008-03-13, 2008-03-15, 2008-03-16, 2008-03-17, 2008-03-30, 2008-03-31, 2008-04-01, 2008-04-02, 2008-04-03, 2008-04-06, 2008-04-08, 2008-04-09, 2008-04-10, 2008-04-21, 2008-04-23, 2008-04-24, 2008-04-25, 2008-04-30, 2008-05-01, 2008-05-07, 2008-05-08, 2008-05-10, 2008-05-12, 2008-05-19, 2008-05-20, 2008-05-23, 2008-06-19, 2008-06-20, 2008-06-24, 2008-07-21, 2008-07-22, 2008-07-24, 2008-07-26, 2008-07-27, 2008-07-28, 2008-07-29, 2008-08-04, 2008-08-09, 2008-08-10, 2008-08-14, 2008-08-22, 2008-08-28, 2008-08-30, 2008-08-31, 2008-09-01, 2008-09-03, 2008-09-14, 2008-09-16, 2008-09-17, 2008-10-01, 2008-10-07, 2011-09-19, 2011-09-28, 2012-03-18
220.5, 232.0, 213.8, 211.0, 210.4, 209.0, 207.0, 212.0, 212.0, 209.0, 207.8, 206.8, 206.0, 205.2, 206.0, 203.8, 203.8, 203.4, 204.4, 202.0, 203.0, 201.6, 202.2, 200.3, 199.6, 198.2, 197.4, 196.6, 194.4, 193.4, 193.4, 194.4, 194.4, 193.2, 193.0, 191.0, 190.6, 193.0, 192.0, 190.8, 191.8, 192.4, 190.6, 188.8, 189.6, 189.8, 190.4, 189.6, 188.0, 187.6, 188.8, 188.0, 186.6, 186.2, 184.6, 185.8, 184.4, 183.2, 186.2, 186.6, 185.4, 188.6, 186.8, 185.4, 186.2, 186.0, 184.6, 185.8, 185.0, 183.4, 183.0, 182.6, 181.0, 179.8, 179.0, 178.0, 177.6, 177.0, 176.1, 176.0, 174.4, 174.2, 170.8, 175.8, 224.7, 226.2, 220.5
2012-06-08
204 Lbs.
TIME UNTIL GOAL:
19 days
Jun 08, 2012
Start:
232 Lbs.
Goal:
204 Lbs.
Jun 08, 2012
%
2007-08-17, 2008-01-30, 2008-04-03, 2008-05-23, 2008-08-04, 2008-08-14, 2008-08-22, 2008-08-30, 2008-09-01, 2008-09-03, 2008-09-14, 2008-09-16, 2008-09-17, 2008-10-01, 2008-10-07, 2011-09-19
29.0, 18.8, 14.4, 10.8, 10.6, 9.5, 8.7, 7.8, 7.4, 6.9, 6.8, 6.0, 5.9, 4.0, 6.7, 10.0
TIME UNTIL GOAL:
No Goal
Start:
29%
Goal:
No Body Fat Goal
Lbs.
2007-08-17, 2008-01-23, 2008-01-24, 2008-01-25, 2008-01-26, 2008-01-29, 2008-01-30, 2008-02-01, 2008-03-30, 2008-03-31, 2008-04-01, 2008-04-02, 2008-04-03, 2008-04-06, 2008-04-09, 2008-05-10, 2008-05-12, 2008-05-19, 2008-05-20, 2008-05-23, 2008-07-22, 2008-07-24, 2008-07-26, 2008-07-27, 2008-07-28, 2008-07-29, 2008-08-04, 2008-08-09, 2008-08-10, 2008-08-14, 2008-08-22, 2008-08-28, 2008-08-30, 2008-08-31, 2008-09-01, 2008-09-03, 2008-09-14, 2008-09-16, 2008-09-17, 2008-10-01, 2008-10-07, 2011-09-19, 2011-09-28
164.7, 165.5, 165.5, 165.2, 166.0, 164.0, 164.8, 163.7, 165.2, 164.4, 163.3, 164.2, 164.7, 163.2, 162.3, 164.7, 165.7, 164.5, 163.4, 166.1, 165.7, 166.5, 166.3, 165.0, 166.1, 165.4, 164.0, 163.6, 165.3, 163.8, 164.2, 165.0, 164.1, 163.7, 163.9, 163.9, 164.0, 163.9, 163.9, 164.0, 164.0, 202.2, 203.6
Current LBM:
198.4 Lbs.
Mar 18, 2012
Latest Bodystats
Changed weight from 226Lbs. to 220Lbs.
6Lbs. loss in the last 172 days
Mar 18, 2012
this member has not entered a body fat measurement
Latest Bodystats
Changed weight from 226Lbs. to 220Lbs.
6Lbs. loss in the last 172 days
Mar 18, 2012
this member has not entered a body fat goal
Latest Bodystats
Changed weight from 226Lbs. to 220Lbs.
6Lbs. loss in the last 172 days
Mar 18, 2012
asmolenski's Program
My Workout Program View My Full Workout Program
My Workout Program
Contest Prep Diet and Exercises
I eat every 2-4 hrs.
One Carb Meal/Week (little protein and min. fat) - this goes away 12 weeks out from show
No Eating 2 hrs prior to bed
Awakening: Glutamine 10g, Arginine 2000mg
Meal#1: 5 eggs
Vit C 500 mg, Kre-Alklyn 1.5 g, Omega3 3000mg
Omega6 1300mg, MSM 2000mg, Glucosamine 1000mg
Meal#2: 5 0z Chicken Breast and 1/2 cup cashews
Vit C 500 mg, Multivitamin
Meal#3: 40 g whey protein
Vit C 500 mg, Omega3 3000mg
Meal#4: 6 oz tuna in water, Salad with 1 tbsp salad oil Vit C 500 mg, Juice Plus
Meal#5: 40 g whey protein
Vit C 500 mg
Meal#6: Same as Meal #1
Bed Time: Fiber tabs, Glutamine 10g
Pre W/O Kre-Alklyn 1.5g, Glutamine 10 g, and Arginine 2000mg - 30 min prior to workout on empty stomach
Post W/O Shake (no sooner than 30 min after cardio)
40 g whey protein
10 g L-glutamine
20 g waxy corn maize
20 g sucrose or dextrose
2 g Vit C
Weights Monday through Friday and 45 min to 1 hour cardio either immediately after weights or first thing in the morning. 1 hour cardio on Saturday and Sunday if I have the time and energy.
Monday - Shoulders
Lateral Raises : 3 sets 8-20, 30-60 sec
Posterior Raises : 3 sets x 8-20, 30-60 sec
Overhead Press: 3 sets x 8-20, 30-60 sec
Abs
Tuesday - Legs
Leg press : 3 sets x 8-20, 30-90 sec
Hack squats: 3 sets x 8-20, 30-90 sec
squats: 3 sets x 8-20, 30-90 sec
Lunges super setted with step ups: reps on 12-20, 2 sets
Romanian or stiff-legged deads (same): 4 sets X 4-8 to failure, 1-2 min
Leg extensions: 3 sets x 8-20, 30-90 sec
Leg curls: 3 sets X 4-8 to failure, 1-2 min
Wednesday - Arms and Calves
Cable Pushdowns : 2 sets x 8-20, 30-60 sec
CG Bench Press or French Curls : 3 sets x 8-20, 30-60 sec
Cable Kickbacks: 2 sets x 8-20, 30-60 sec
Cable Straight Bar Curls: 2 sets x 8-20 reps, 30-60 sec
Inclined DB Curls: 2 sets x 8-20, 30-60 sec
Single Arm Machine Curls: 2 sets x 8-20, 30-60 sec
Calf Raises: 2 sets x 8-20, 30-60 sec
Abs
Thursday - Back, Lateral and Post Delts
Lat PD or Chin Ups : 2 sets 4-8, 1-2 min
Seated Cable Rows : 3 sets 4-8, 1-2 min
Behind Neck PD: 2 sets 4-8, 1-2 min
DB Rows : 2 sets 4-8, 1-2 min
¾ Deadlifts: 2 sets 4-8, 1-2 min
Lateral Raises: 2 sets 8-20, 30-60 sec
Posterior Raises: 2 sets 8-20, 30-60 sec
Friday - Chest and Calves
Incline Press : 3 sets 8-20, 30-60 sec
Flat Press : 3 sets x 8-20, 30-60 sec
Flys: 2 sets x 8-20, 30-60 sec
Calf Raises: 2 sets x 8-20, 30-60 sec
Abs
I eat every 2-4 hrs.
One Carb Meal/Week (little protein and min. fat) - this goes away 12 weeks out from show
No Eating 2 hrs prior to bed
Awakening: Glutamine 10g, Arginine 2000mg
Meal#1: 5 eggs
Vit C 500 mg, Kre-Alklyn 1.5 g, Omega3 3000mg
Omega6 1300mg, MSM 2000mg, Glucosamine 1000mg
Meal#2: 5 0z Chicken Breast and 1/2 cup cashews
Vit C 500 mg, Multivitamin
Meal#3: 40 g whey protein
Vit C 500 mg, Omega3 3000mg
Meal#4: 6 oz tuna in water, Salad with 1 tbsp salad oil Vit C 500 mg, Juice Plus
Meal#5: 40 g whey protein
Vit C 500 mg
Meal#6: Same as Meal #1
Bed Time: Fiber tabs, Glutamine 10g
Pre W/O Kre-Alklyn 1.5g, Glutamine 10 g, and Arginine 2000mg - 30 min prior to workout on empty stomach
Post W/O Shake (no sooner than 30 min after cardio)
40 g whey protein
10 g L-glutamine
20 g waxy corn maize
20 g sucrose or dextrose
2 g Vit C
Weights Monday through Friday and 45 min to 1 hour cardio either immediately after weights or first thing in the morning. 1 hour cardio on Saturday and Sunday if I have the time and energy.
Monday - Shoulders
Lateral Raises : 3 sets 8-20, 30-60 sec
Posterior Raises : 3 sets x 8-20, 30-60 sec
Overhead Press: 3 sets x 8-20, 30-60 sec
Abs
Tuesday - Legs
Leg press : 3 sets x 8-20, 30-90 sec
Hack squats: 3 sets x 8-20, 30-90 sec
squats: 3 sets x 8-20, 30-90 sec
Lunges super setted with step ups: reps on 12-20, 2 sets
Romanian or stiff-legged deads (same): 4 sets X 4-8 to failure, 1-2 min
Leg extensions: 3 sets x 8-20, 30-90 sec
Leg curls: 3 sets X 4-8 to failure, 1-2 min
Wednesday - Arms and Calves
Cable Pushdowns : 2 sets x 8-20, 30-60 sec
CG Bench Press or French Curls : 3 sets x 8-20, 30-60 sec
Cable Kickbacks: 2 sets x 8-20, 30-60 sec
Cable Straight Bar Curls: 2 sets x 8-20 reps, 30-60 sec
Inclined DB Curls: 2 sets x 8-20, 30-60 sec
Single Arm Machine Curls: 2 sets x 8-20, 30-60 sec
Calf Raises: 2 sets x 8-20, 30-60 sec
Abs
Thursday - Back, Lateral and Post Delts
Lat PD or Chin Ups : 2 sets 4-8, 1-2 min
Seated Cable Rows : 3 sets 4-8, 1-2 min
Behind Neck PD: 2 sets 4-8, 1-2 min
DB Rows : 2 sets 4-8, 1-2 min
¾ Deadlifts: 2 sets 4-8, 1-2 min
Lateral Raises: 2 sets 8-20, 30-60 sec
Posterior Raises: 2 sets 8-20, 30-60 sec
Friday - Chest and Calves
Incline Press : 3 sets 8-20, 30-60 sec
Flat Press : 3 sets x 8-20, 30-60 sec
Flys: 2 sets x 8-20, 30-60 sec
Calf Raises: 2 sets x 8-20, 30-60 sec
Abs
My Nutrition Program View My Full Nutrition Program
asmolenski has not added any program information.
My Supplement Program View My Full Supplement Program
asmolenski has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I visit bodybuilding.com and watch my old pumping iron video -- I also set many short term goals for myself like adding 5 LBs of muscle, losing body fat etc -- I am constantly challenging myself.
About asmolenski
About Me:
My Favorites:
Workout Music
Blondie, Pussy Cat Dolls, ZZ Top, Billy Idol and just about anything in the Top 20
Cheat Foods
Cold Stone Icecream
Articles
Carbohydrate Cycling: What You Need To Know!
This is the first installment of a multi-part article. Here, we will briefly discuss my background, the basic tenets of the diet, as well as the basi... » Read More
Contest History:
Natural Northern USA Open Middleweight
Oct 5, 2008
Organization: NPC
Location: Ohio, United States
Level: Amateur Type: Men's Bodybuilding Place: 3
Location: Ohio, United States
Level: Amateur Type: Men's Bodybuilding Place: 3
Natural Northern USA Masters Heavyweight
Oct 5, 2008
Organization: NPC
Location: Ohio, United States
Level: Amateur Type: Men's Bodybuilding Place: 8
Location: Ohio, United States
Level: Amateur Type: Men's Bodybuilding Place: 8
Lifting Stats:
Members I Inspire:
Cedriclee11
This was one one of the first people i talked to when i first got into bodybuilding he has always been a big motivation and seeing him turn from a muscular average joe to the the great physique he has now motivated me to compete to thanks for the motivation and just taking time to critique my pics hope to compete with you someday!
clgore
Amazing tranformation. Look at his photos and his bio is very inspiring. I can relate in many ways. Additionally, this guy is now competing - something I may do down the road.
DBERNAL2000
A total champion!
Donna1
I LOVE YOU
Your my inspiration!!!!
kalmus
Great to read about your story and your transformation. Congratulations on competing. Inspires me to give it a try too.
Latest Forum Posts
Tue Dec 09 12:28:33 PST 2008
Latest BodyBlog Entries
Cutting Diet
Posted in Training : Dec 28, 2010 5:44pmMerry Christmas. Today I decided to start my cutting diet. I read through Layne's article on contest prep and decided I can do this. I am at 212 and body fat is somewhere between 13 and 17 % depending on how you measure it. I need to get down to about 190 while maintaining muscle mass to get my BF % to about 5. I want to lose about 1.2 Lb per week of fat and I calculated my dalily MR at 3000 Kcal. I am going to shoot for 2200 to 2400 Kcal a day with 280 - 300 g protein, 150-200 g carbs and 50-70 g fats. I am going to workout pretty much every day but t...
Halo-Tren 400
Posted in Training : Dec 28, 2010 5:44pmThis is my third day using Halo-Tren 400 I am going to use it for a month and post here my thoughts and progress. The rest of my supplements, diet and training will stay about the same during this period. I weighed 209 when I started on Dec 20th and today I weighed 212 and my body fat scale says I am down 1.3% body fat. This is probably because I recently came off a few days of very low carbs and this weight gain may be glycogen and water retention. In any event I dont have any adverse side effects -- ie no change in mood, libido, acne etc. &n...
December Training
Posted in Training : Dec 28, 2010 5:44pmI hit the gym at 0730 this morning and did a brief 1/2 hour workout since i had to be in the ER at 0830 for my shift today. The usual gym rats were there. I did my leg routine today with squats, leg curls, leg extensions and calf raises. I am trying to go lower on my squats so I stayed at 225 for 10 reps -- i could have gone to 275 or even 315 but I want to maintain good form and a decent pump -- the other day i saw a guy with small legs doing shitty squats with 4 plates on each side -- he barely bent his knees! I dont want to workout like that -- for some its all ego b...
Visitor Comments
Leave a Comment
WaynesWorld
Looking great man. Great job on 3rd place. I know 1st place is the goal so i know you can get it eventually
May 27, 2011 2:41pm
guest
You have an awesome physique!
Jan 8, 2011 4:35pm
jaybec
Hi there , long time no hear , still heading in the right direction :) going on holiday to Ibiza in three weeks so rippin up ready , was trying to keep myfood intake steady n train harder , but it didn't seem to be working , so back to good old carb dropping :) , doing hours power walking and four heavy weight sessions a week would you up cardio now or drop more carbs , hope your well ?
Jul 18, 2010 9:15am
Char
I feel very honored to be on your list of inspiring members. Thank you so much Allan :-)
May 23, 2010 12:30pm
rboone819
you can say that again! Im from NC but married and live in SC, the only difference between the two is the BBQ. Looking pretty sharp... I got your corner with my Palmetto n moon flag
Apr 20, 2010 4:07pm
mzldaddy
great conditioning for your last show...we live live 30 miles from eachother...anytime your my way maybe we can hit a workout.not many bb at my golds. best of luck,b
Feb 18, 2010 6:48am
Fi-Zeke
Thanks for the add and thank you for the nice comment! Good luck to you in 2010. Have a great week! -Zeke
Feb 3, 2010 9:31pm
jaybec
never thought of it like that . cheers pal . onward and upwards .i ve got some calipers but i know there not that good so i ll get it sorted,on weight gain at the min with heavier training . thanks for the tip
Jan 24, 2010 2:50pm
jaybec
thanks so much for that . i ll keep you posted on progress , thinking of sept for my first one around the 80kg mark, unless you think thats to light im 6'2 after all .just didnt want to go up against the really big guys to start
Jan 24, 2010 2:31am
Captain Ahab
You have proven that you have the drive and determination needed to build a competition winning physique and I congratulate you. I can only imagine the blood, sweat and tears it took to build and you are a great inspiration to so many others, including me. Stay strong, focused and determined.
Remember: "Pray for what you want, but work for the things you need."
Dec 19, 2009 2:13pm
RichardMac
Just read bout your transformation great job man. I also lost 90 lbs this year and hope to maybe compete this coming year.
Nov 13, 2009 2:56pm
shauncampbell
Great Physique! Check out the International Drug Free Athletics (IDFA) at http://www.idfa.ca. We run Amateur & Pro level Natural Bodybuiding, Figure Competitions. Thanks! Shaun Campbell, IDFA Founder
Aug 26, 2009 2:41pm
garymiller
thanks, let you know 1n 14 wks how it went. thanks again for the inspiration.
Aug 20, 2009 7:26pm
garymiller
great transformation. just starting, long way to go. I'm reading a lot of your info. thanks for the tips from your site.
Aug 19, 2009 4:04pm
fhdrama
Hey Allen, you can tell your putting in the work. Have a great weekend.
Jul 24, 2009 10:27am