Discounts & Deals - Sign Up!
real name
Dan
age
gender
Male
location
Oak Park, IL, US
gym
Home Gym
occupation
Elementary School Reading Specialist
Overall Goal
///
Gain Muscle
Bulging muscles. Period.
goal physique
Skinny Ripped
Progress & Goals
BEFORE
Jun 1, 2006
CURRENT
Apr 29, 2013
180.8 Lbs.
LEAN BODY MASS
19.2 Lbs.
BODY FAT
CURRENT WEIGHT
200
Lbs.
Jan 21, 2013
CURRENT BODY FAT
9.6
%
Jan 21, 2013
PROGRESS HISTORY
Lbs.
2006-08-11,2007-04-11,2010-06-23,2010-08-06,2010-12-05,2011-04-02,2011-08-05,2011-10-10,2011-10-16,2011-11-29,2011-12-18,2012-07-04,2012-07-19,2012-12-22,2012-12-24,2012-12-31,2013-01-04,2013-01-13,2013-01-21
185,188.8,174,175,175,180,180,175,179,182,180,172.5,174.4,174.4,174.4,200,200,200,200
Jun 24, 2013
200 Lbs.
%
2006-08-11,2006-09-29,2010-06-23,2010-08-08,2010-12-05,2011-04-02,2011-08-13,2012-07-04,2012-12-22,2012-12-24,2012-12-31,2013-01-04,2013-01-21
17,12.5,8.2,6.4,4.3,5.3,6.2,7,7,7,9.6,9.6,9.6
Jun 24, 2013
7.5 %
Lbs.
2006-08-11,2007-04-11,2010-06-23,2010-08-06,2010-12-05,2011-04-02,2011-08-05,2011-10-10,2011-10-16,2011-11-29,2011-12-18,2012-07-04,2012-07-19,2012-12-22,2012-12-24,2012-12-31,2013-01-04,2013-01-13,2013-01-21
161.9,165.2,159.8,163.9,167.4,170.5,168.9,164.2,168,170.8,168.9,160.4,162.2,162.2,162.2,180.8,180.8,180.8,180.8
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Four day split, pyramid weight scheme, hi rep "finishers":
(exercise - target reps - target hi rep (if appl.))
some FST-7 sets have been added in - just to vary the challenge.
Leg Day -
Squats - 10, 8, 6 - 15, 15
SLDL - 10, 8, 6 - 15, 15
Hack Squats - 10, 8, 6 - 15, 15
Standing BB Calf Raise - 18, 14, 12
Single Leg Calf Raise - 14, 12
Crunches - 50, 50, 50
Chest/Shoulders Day -
BB Bench Press - 10, 8, 6 - 15, 15
Incline Flyes - 10, 8, 6 - 15, 15
Incline DB Press - 10, 8, 6
Behind-the-Neck Press - 10, 8, 6, - 15, 15
Lateral Raises - 10, 10, 10
FST-7 Face Pulls - 8-10 reps per set
Back/Triceps Day -
Dead Lifts - 5x5 pyramid
Front Lat Pulldowns - 10, 8, 6 - 15, 15
DB Rows - 10, 8, 6
Carlman Pulls - 10, 8, 6 - 15, 15
Carlman Shrugs - 10, 10, 10
Crunches - 50, 50, 50
Arm Day -
Spider Curls - 10, 8, 6 - 15, 15
Skullcrushers - 10, 8, 6 - 15, 15,
supersets:
Chins - 10, 10, 10
Dips - 10, 10, 10
FST-7 Incline DB Curls - 8-10 reps per set
FST-7 2-hand Pushdown - 8-10 reps per set
See my journal for weights and other details.
(exercise - target reps - target hi rep (if appl.))
some FST-7 sets have been added in - just to vary the challenge.
Leg Day -
Squats - 10, 8, 6 - 15, 15
SLDL - 10, 8, 6 - 15, 15
Hack Squats - 10, 8, 6 - 15, 15
Standing BB Calf Raise - 18, 14, 12
Single Leg Calf Raise - 14, 12
Crunches - 50, 50, 50
Chest/Shoulders Day -
BB Bench Press - 10, 8, 6 - 15, 15
Incline Flyes - 10, 8, 6 - 15, 15
Incline DB Press - 10, 8, 6
Behind-the-Neck Press - 10, 8, 6, - 15, 15
Lateral Raises - 10, 10, 10
FST-7 Face Pulls - 8-10 reps per set
Back/Triceps Day -
Dead Lifts - 5x5 pyramid
Front Lat Pulldowns - 10, 8, 6 - 15, 15
DB Rows - 10, 8, 6
Carlman Pulls - 10, 8, 6 - 15, 15
Carlman Shrugs - 10, 10, 10
Crunches - 50, 50, 50
Arm Day -
Spider Curls - 10, 8, 6 - 15, 15
Skullcrushers - 10, 8, 6 - 15, 15,
supersets:
Chins - 10, 10, 10
Dips - 10, 10, 10
FST-7 Incline DB Curls - 8-10 reps per set
FST-7 2-hand Pushdown - 8-10 reps per set
See my journal for weights and other details.
My Nutrition Program View My Full Nutrition Program
BergMuscle has not added any program information.
My Supplement Program View My Full Supplement Program
BergMuscle has not added any program information.
My Motivation Program View My Full Motivation Program
BergMuscle has not added any program information.
BergMuscle added a new photo to his photo gallery.
eagarcia65 and pastorpritch like this.
Visitor Comments
coffeerun
Thanks for stopping to leave those encouraging words. I appreciate it!Your pics look great....CR
Feb 24, 2013 1:02pm
pastorpritch
Totally thought we were already friends on here =p
Thanks for the add!!
Nov 23, 2012 3:34pm
nbb2474
After checking out your recent arm shots, I'd say you already have a gun good show!
Oct 13, 2012 7:33am
coffeerun
Thanks for stopping to comment the other day. I appreciate your support and feedback. Keep up the hard work...CR
Jun 27, 2012 6:27pm
coffeerun
Thanks for the add Dan. You have some ripped muscle bro. Looks like you enjoy working out as much as I do. Keep it going buddy.
Feb 26, 2012 7:48am
Zingaritano
Thanks for the recent photo comments. I have always been astounded by your progress, so that means a lot!
Dec 31, 2011 5:19am
Bad.bull
Yeah, thats what I want to..a shirt to show off my muscles. Im back but not in the threads. Wanna make sure I can stay this time!
Nov 30, 2011 7:14am
thesuperstud001
I love the definition in your chest man. You fill out the shirt in an awesome way. Keep ripping!
Oct 29, 2011 10:24am
t6krome
hey thanks for the pic comment. your looking great. the hard work shows!!
Sep 22, 2011 5:47pm
guest
Base on the change in your guns between 10/10 and 8/11, it's time for a new MM shot! Also the delt, lat and pec partially showing in that pic are definitely bigger and beefier!
Sep 8, 2011 2:34am
pastorgbc
You are not so bad yourself, my man. I am always impressed with your posts and your journal. Keep up the hard work.
Ray
Aug 12, 2011 7:59am
Whiskeyjack
You continue to make progress, I note. You must impress your students. And didn't Papa Hemingway come from your neck of the woods?
Jul 12, 2011 2:47pm
jsfmt99
Thanks for your comments and pic rating- much appreciated. Hope that your workouts are going well for you and that you are having an awesome week! All the best!
Jun 20, 2011 8:17pm
BergMuscle is now friends with Fitforlife7.