Bodybuilding.com Information Motivation Supplementation
in:
One_Phly_Ace
10%
bf
192 Lbs.
wt
6'0"
ht
BodySpace Member
Coolnerd89
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Reputation:

Member Since: Oct 3, 2007

Last Visit: May 21, 2013

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Friends

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BODYGROUPS

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INSPIRED BY

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real name
James
age
gender
Male
location
Baltimore, MD, US
gym
Retro Fitness
occupation
Proud College Graduate
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Overall Goal
///
Compete
I want to gain 20 lbs of muscle and lower my bodyfat so I can actually see my abs.
goal physique
Bodybuilder

Progress & Goals

BEFORE
Jun 1, 2007
CURRENT
Apr 5, 2012
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172.8 Lbs.

LEAN BODY MASS

19.2 Lbs.

BODY FAT

CURRENT WEIGHT
192
Lbs.
May 11, 2013
Lbs.
Save
CURRENT BODY FAT
10
%
Jan 8, 2013
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2007-09-01,2007-10-03,2007-11-10,2007-11-26,2008-01-14,2009-09-24,2009-11-18,2009-12-13,2010-01-03,2010-01-09,2010-01-12,2010-02-07,2010-02-14,2010-03-27,2010-04-23,2010-05-03,2010-06-05,2010-06-06,2010-06-24,2010-11-18,2011-01-14,2011-01-26,2011-02-12,2011-02-27,2011-08-03,2011-08-10,2011-11-01,2012-01-01,2012-01-03,2012-02-27,2012-02-29,2012-04-06,2012-07-18,2012-09-10,2012-09-22,2012-09-29,2012-12-26,2013-01-05,2013-01-08,2013-04-28,2013-04-29,2013-05-02,2013-05-04,2013-05-05,2013-05-06,2013-05-08,2013-05-10,2013-05-11
160,160,155.2,160.2,165,161,164,168,168,169.4,171,170.5,172,175,176,176.6,178,180,182,189,184.5,186,186.2,188,182,183,181,170,173,179.8,180.1,180,180,180,180,181.2,180,190,189.7,190,190,190,190,190,190,193,193,192
Jun 29, 2014
217.5 Lbs.
%
2007-09-01,2007-11-10,2009-09-24,2010-02-07,2010-06-05,2010-06-06,2010-06-24,2010-08-25,2010-11-18,2010-11-29,2011-01-11,2011-01-14,2011-08-04,2011-11-01,2012-01-01,2012-02-29,2012-04-06,2012-09-10,2012-09-22,2013-01-08
15,13.4,10,11,12,12,11,14,14,15.5,16,15.2,12,10,9,13,13,13,13,10
Jun 29, 2014
6 %
Lbs.
2007-09-01,2007-10-03,2007-11-10,2007-11-26,2008-01-14,2009-09-24,2009-11-18,2009-12-13,2010-01-03,2010-01-09,2010-01-12,2010-02-07,2010-02-14,2010-03-27,2010-04-23,2010-05-03,2010-06-05,2010-06-06,2010-06-24,2010-11-18,2011-01-14,2011-01-26,2011-02-12,2011-02-27,2011-08-03,2011-08-10,2011-11-01,2012-01-01,2012-01-03,2012-02-27,2012-02-29,2012-04-06,2012-07-18,2012-09-10,2012-09-22,2012-09-29,2012-12-26,2013-01-05,2013-01-08,2013-04-28,2013-04-29,2013-05-02,2013-05-04,2013-05-05,2013-05-06,2013-05-08,2013-05-10,2013-05-11
134.4,134.4,130.4,134.6,138.6,135.2,137.8,141.1,141.1,142.3,143.6,143.2,144.5,147,147.8,148.3,149.5,151.2,152.9,158.8,156.5,157.7,157.9,159.4,160.2,161,162.9,154.7,157.4,163.6,156.7,156.6,156.6,156.6,156.6,157.6,156.6,165.3,170.7,171,171,171,171,171,171,173.7,173.7,172.8
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LATEST MEASUREMENTS

  • Thighs
    23" no change in 371 days
    Jan 8, 2013
  • Waist
    32" no change in 111 days
    Jan 5, 2013
  • Arms
    15.5" no change in 274 days
    Jan 5, 2013
  • Calves
    16" a gain of 0.3" in 63 days
    Jan 3, 2012
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My Workout Program

DAYS 1,3,5

1. SQUAT- 10 DEEP BREATHS THROUGH THE NOSE INTO THE ABDOMEN AND THEN ONE REP-20 TOTAL
2. DIPS TO FAILURE-2 SETS
3. PULL UPS TO FAILURE- 2 SETS
4. RUSSIAN TWIST- 8X3 EACH SIDE
5. LUNGE WALK- ONE TIME AROUND THE TRACK (INSIDE)

Occasionally, I do Bench Press 5 x 5, but that's about it.

My Nutrition Program View My Full Nutrition Program

One_Phly_Ace has not added any program information.

My Supplement Program View My Full Supplement Program

One_Phly_Ace has not added any program information.

My Motivation Program View My Full Motivation Program

One_Phly_Ace has not added any program information.

What One_Phly_Ace Is Up To

One_Phly_Ace tracked the workout: May 21, 2013 7:25pm Workout
MAY
21
2013
WORKOUT LOG:
May 21, 2013 7:25pm Workout
ENERGY LEVEL:
Average
SELF RATING:
7/10
TOTAL TIME
01:13
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
5
TOTAL SETS
15
WEIGHT LIFTED
11,025 Lbs.
May 21, 2013 |
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One_Phly_Ace tracked the workout: May 19, 2013 5:20pm Workout
MAY
19
2013
WORKOUT LOG:
May 19, 2013 5:20pm Workout
ENERGY LEVEL:
Pumped Up!
SELF RATING:
7/10
TOTAL TIME
00:52
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
4
TOTAL SETS
15
WEIGHT LIFTED
15,660 Lbs.
May 19, 2013 |
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One_Phly_Ace tracked the workout: May 14, 2013 6:55pm Workout
MAY
14
2013
WORKOUT LOG:
May 14, 2013 6:55pm Workout
ENERGY LEVEL:
Tired
SELF RATING:
7/10
TOTAL TIME
01:08
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
2
TOTAL SETS
9
WEIGHT LIFTED
10,450 Lbs.
May 14, 2013 |
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One_Phly_Ace tracked the workout: May 13, 2013 9:53pm Workout
MAY
13
2013
WORKOUT LOG:
May 13, 2013 9:53pm Workout
ENERGY LEVEL:
Average
SELF RATING:
6/10
TOTAL TIME
00:54
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
2
TOTAL SETS
10
WEIGHT LIFTED
14,700 Lbs.
May 13, 2013 |
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One_Phly_Ace is now friends with Danny79.

May 12, 2013
One_Phly_Ace tracked the workout: May 11, 2013 3:55pm Workout
MAY
11
2013
WORKOUT LOG:
May 11, 2013 3:55pm Workout
ENERGY LEVEL:
Average
SELF RATING:
6/10
TOTAL TIME
01:18
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
6
TOTAL SETS
20
WEIGHT LIFTED
13,250 Lbs.
May 11, 2013 |
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One_Phly_Ace updated his weight from 193 Lbs. to 192 Lbs., a 1 Lb. loss in 1 day.

192 Lbs.
May 11, 2013 |
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One_Phly_Ace tracked the workout: May 10, 2013 6:13pm Workout
MAY
10
2013
WORKOUT LOG:
May 10, 2013 6:13pm Workout
ENERGY LEVEL:
Average
SELF RATING:
7/10
TOTAL TIME
01:15
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
4
TOTAL SETS
16
WEIGHT LIFTED
21,775 Lbs.
May 10, 2013 |
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One_Phly_Ace is now friends with jesusfreakg7 and B.enson.

May 9, 2013
One_Phly_Ace tracked the workout: May 8, 2013 7:45pm Workout
MAY
08
2013
WORKOUT LOG:
May 8, 2013 7:45pm Workout
ENERGY LEVEL:
Pumped Up!
SELF RATING:
7/10
TOTAL TIME
01:15
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
3
TOTAL SETS
14
WEIGHT LIFTED
11,970 Lbs.
May 8, 2013 |
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One_Phly_Ace updated his weight from 190 Lbs. to 193 Lbs., a 3 Lb. gain in 2 days.

193 Lbs.
May 8, 2013 |
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One_Phly_Ace tracked the workout: May 6, 2013 9:15pm Workout
MAY
06
2013
WORKOUT LOG:
May 6, 2013 9:15pm Workout
ENERGY LEVEL:
Average
SELF RATING:
6/10
TOTAL TIME
01:45
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
4
TOTAL SETS
15
WEIGHT LIFTED
23,070 Lbs.
May 6, 2013 |
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One_Phly_Ace tracked the workout: May 5, 2013 2:31pm Workout
MAY
05
2013
WORKOUT LOG:
May 5, 2013 2:31pm Workout
ENERGY LEVEL:
Average
SELF RATING:
7/10
TOTAL TIME
01:12
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
5
TOTAL SETS
19
WEIGHT LIFTED
8,510 Lbs.
May 5, 2013 |
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One_Phly_Ace tracked the workout: May 4, 2013 2:27pm Workout
MAY
04
2013
WORKOUT LOG:
May 4, 2013 2:27pm Workout
ENERGY LEVEL:
Pumped Up!
SELF RATING:
8/10
TOTAL TIME
01:19
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
4
TOTAL SETS
16
WEIGHT LIFTED
21,405 Lbs.
May 4, 2013 |
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One_Phly_Ace tracked the workout: Apr. 29, 2013 9:49pm Workout
APR
29
2013
WORKOUT LOG:
Apr. 29, 2013 9:49pm Workout
ENERGY LEVEL:
Average
SELF RATING:
7/10
TOTAL TIME
01:10
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
5
TOTAL SETS
21
WEIGHT LIFTED
20,470 Lbs.
Apr 29, 2013 |
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About Me

About Me:
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Visitor Comments

Leave a Comment
B.enson
B.enson thx for the add man May 9, 2013 1:36am
LiamEthan
LiamEthan Thanks. For the add. Dec 18, 2012 6:09am
darksaiyan
darksaiyan How you been how the progress? Oct 24, 2012 9:44pm
majorpain1906
majorpain1906 Preciate it bruh. Same to you...06. Oct 10, 2012 12:34pm
Smokin_Acez
Smokin_Acez Sup bro! Training is going good, getting into a good routine with work and training. I'm just gonna be working on thickness for the rest of the year. I also want to keep that X frame going good. Hows training going for you ? Oct 1, 2012 11:48pm
DorianMichael
DorianMichael Thanks brother Sep 22, 2012 9:41pm
FitAries
FitAries Appreciate the add man. Hope your workouts are going well bruh. Sep 11, 2012 10:39am
Smokin_Acez
Smokin_Acez I just have been working and working out. I lead a boring life haha Jul 21, 2012 10:59am
NupeSolo
NupeSolo Which catagory would you compete? In what way do you need to get ready that you can't accomplish by October? Jul 19, 2012 12:49pm
Smokin_Acez
Smokin_Acez Hey bro! I'm good, how have your been? Thanks for the kind words Jul 19, 2012 10:34am
NupeSolo
NupeSolo Greetings Ace! My training is coming along well. I was prepping for a show in August but I can no longer compete in that one. So I am now limited to a show in October. The Charm City OCB competition in Towson, MD. That is unless I travel out of state to another competition. After the Charm City comp I am gonna sit out and bulk for over a year. When are you hitting the stage? Jul 18, 2012 4:01pm
AlphaElite
AlphaElite thanks for the add man keep up the hard work Jul 18, 2012 3:08pm
jizzz1
jizzz1 wasup man, workout was very intense, had a really good pump when i hit chest and tri's, cud barely get outve my workout shirt...lol, felt good. how was urs? May 7, 2012 7:51pm
jizzz1
jizzz1 thanx man, been workin on it. by june im tryna be on the next level too...lol, u look great. May 7, 2012 2:30pm
WBNATL
WBNATL James, you can do it man...12 weeks from now you'll have all us saying "wow". Stay with it man. Apr 6, 2012 11:22am
WBNATL
WBNATL Thanks again brother. I'll let you know for sure. The contest is actually the end of June. I really want to travel this year and do other shows...so that one is ideal. Mar 21, 2012 9:08pm
amaral5
amaral5 Hey buddy, how's training been going? Mar 21, 2012 9:48am
WBNATL
WBNATL James, I'm currently prepping for a May contest, but iching to do one sooner, in April. Then going to travel up to compete with a fellow body space member to compete with him in MD. Looking forward to it for sure. Mar 5, 2012 9:01am
Smokin_Acez
Smokin_Acez Life after college definitely isn't as fun as i thought it would be. Glad to hear things are going good though. I'm just working now, so i know how you feel! Training is going good, working hard! Keep me posted homie Mar 4, 2012 10:23pm
Smokin_Acez
Smokin_Acez Sup James. How you been? Mar 3, 2012 3:53pm

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