Clintie's BodySpace - Bodybuilding.com

real name

age

gender

Male

location

Manheim, PA, DE

gym

INJOYmed MÃ¼llheim

occupation

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Overall Goal

///

Lose Fat

Beach-Body for summer = 15% Body Fat, down to 180 lb. and well formed muscles

goal physique

Strongman

Progress & Goals

BEFORE

Jun 13, 2011

CURRENT

Jan 7, 2013

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159.6 Lbs.

LEAN BODY MASS

45 Lbs.

BODY FAT

CURRENT WEIGHT

204.6

Lbs.

May 14, 2013

CURRENT BODY FAT

May 14, 2013

PROGRESS HISTORY

Lbs.

2010-08-28,2011-02-28,2011-05-07,2011-05-09,2011-05-23,2011-05-25,2011-06-13,2011-06-19,2011-07-04,2011-07-07,2011-07-16,2011-08-07,2011-08-12,2011-08-30,2011-08-31,2011-09-18,2011-09-19,2011-09-23,2011-09-25,2011-09-29,2011-10-06,2011-10-12,2011-10-16,2011-10-24,2011-11-21,2011-11-23,2011-12-01,2011-12-02,2011-12-05,2011-12-12,2011-12-17,2011-12-19,2011-12-22,2011-12-30,2012-01-05,2012-01-08,2012-01-12,2012-01-22,2012-01-25,2012-01-27,2012-02-04,2012-02-09,2012-02-10,2012-02-13,2012-02-24,2012-03-04,2012-04-05,2012-04-09,2012-04-16,2012-05-02,2012-05-07,2012-05-09,2012-05-22,2012-05-26,2012-05-31,2012-06-01,2012-06-08,2012-06-16,2012-06-25,2012-06-26,2012-06-27,2012-07-06,2012-07-09,2012-07-31,2012-08-08,2012-09-20,2012-10-07,2012-11-28,2012-12-04,2012-12-18,2012-12-21,2012-12-27,2013-01-07,2013-01-11,2013-02-26,2013-03-20,2013-04-12,2013-05-08,2013-05-14

205,188,189,194.7,193.6,193.8,193.6,191.4,191.4,191.4,190,194,193,196,195,197,193,192,190,190,194,195,194,194,190,189,191,189,190,189,190,191,194,197,194,192,192,195,192,191,192,194,192,192,190,192,192,192,192,193,194,191,190,189,192,191,192,192,200,200,200,200,200,205,203,201.3,203.5,204.6,201.7,203.5,203.5,203.5,204.6,204.6,200.2,202.4,206.8,204.6,204.6

Jul 31, 2013

193.6 Lbs.

2010-08-28,2011-05-07,2011-06-13,2011-06-19,2011-07-07,2011-10-16,2011-12-05,2012-01-05,2012-01-08,2012-01-13,2012-01-27,2012-03-04,2012-04-16,2012-05-07,2012-05-22,2012-06-08,2012-06-16,2012-07-12,2012-07-31,2012-08-03,2012-09-20,2012-11-28,2012-12-18,2013-01-07,2013-01-11,2013-04-12,2013-05-14

25,22.4,25,22,22,23.5,20,19,19,19,18,22,22,21,21,21,21,20,21,21,21,22,21,21,20,22,22

Jul 31, 2013

17 %

Lbs.

153.8,141,146.7,151.1,150.2,150.4,145.2,149.3,149.3,149.3,148.2,151.3,150.5,152.9,152.1,153.7,150.5,149.8,148.2,148.2,151.3,152.1,148.4,148.4,145.4,144.6,146.1,144.6,152,151.2,152,152.8,155.2,157.6,157.1,155.5,155.5,157.9,155.5,156.6,157.4,159.1,157.4,157.4,155.8,149.8,149.8,149.8,149.8,150.5,153.3,150.9,150.1,149.3,151.7,150.9,151.7,151.7,158,158,158,158,160,161.9,160.4,159,160.8,159.6,157.4,160.8,160.8,160.8,161.6,163.7,160.2,161.9,161.3,159.6,159.6

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LATEST MEASUREMENTS

Waist
38.2" no change in 1 day
Jan 11, 2013
Arms
14.6" a gain of 0.4" in 24 days
Jan 11, 2013
Chest
42.9" a gain of 1" in 24 days
Jan 11, 2013
Thighs
22.4" a gain of 0.2" in 24 days
Jan 11, 2013

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Programs

My Workout Philosophy View My Full Workout Program

Workout for the summer. Every workout starts with a 13 Minute warm-up on the treadmill and can be finished with a 1-2 mile run afterwards.

Day 1 (Monday and Thursday)
Chest, Triceps & Legs

Incline Dumbbell Press        (4 Sets of 10 reps)
Bench press               (4 Sets of 8 reps)
Dumbbell flyes           (4 Sets of 10 reps)

Triceps Cable Pushdown       (4 Sets of 15 reps)
Seated Triceps Extension      (4 Sets of 10 reps)
Kickback           (4 Sets of 12 reps)

Leg extension                     (4 Sets of 15 reps)
Leg press                           (4 Sets of 20 reps)

Day 2 (Tuesday and Friday)
Shoulders, Back & Biceps

Dumbbell Arnold Press        (4 Sets of 10 reps)
Dumbbell lateral raise         (4 Sets of 10 reps)
Dumbbell front raise       (4 Sets of 10 reps)
Dumbbell shrug                  (4 Sets of 15 reps)

Seated bent-over raise        (4 Sets of 10 reps)
Cable row                           (4 Sets of 12 reps)
Hypertension                      (3 Sets of 20 reps)

Concentration Curl               (4 sets of 5 reps normal curls & 5 reps of reverse curls)
Standing Dumbbell curl        (4 Sets of 10 reps)
Preachers Curl                    (4 Sets of 10 reps)
Barbell curl                         (4 Sets of 8 reps)

Day 3 (Wednesday and Saturday)
Legs & Forearms

Barbell squat (straight)       (4 Sets of 10 reps – feet standing parallel on a 2” thick board)
Barbell squat (legs in O)     (4 Sets of 10 reps – same, accept feet form a 90 angle)
Lunges               (4 Sets of 10 reps)
Donkey Calf raise              (4 Sets of 20 reps)

Palm down wrist curl     (4 Sets of 12 reps)
Wrist curler           (4 Sets of 4 reps)

(Sunday is Rest-Day)

Exercises should be performed with weights so that at the end of the second set you should feel the burn. By the time you get to the end of the fourth set it should burn the whole way through.
(By the way: Any suggestions on how to improve this workout, please let me know. )