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Fit Status /// View History
Sunday: More shirtless work outside ... great start on the tan! Also did abs.
May 22, 2012 4:30am
Motivation Level:
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Background
When I Started: Oct 2007
HOW I STARTED:
I was always a chubby sort and was teased unmercifully in elementary school about it. I was also clumsy as a kid so serious sports participation was pretty much out. Things improved as I got older -- lost the baby fat somewhat, wasn't as clumsy, etc. -- but by then sports were out of my life until after college so I had no outlet for burning off the fat or being fit. I dropped some weight in college (no car, lots of walking!), but still was by no means fit & trim, and I chunked up even more again after college. I'm blessed with a decent frame so I never looked quite as fat as I really was, but despite the big frame I was never particularly athletic looking, either -- I've never seen my abs, yet. I took a conditioning class in college and was introduced to lifting, but not for size, and while I liked it, I didn't stick with it after the class ended. I was too intimidated by the jocks in the weight room and too unsure of my own ability and potential to go it alone w/o the support of the class instructor... those elementary school bullies really affected me. Shortly after college I got enough courage to play hockey in an adult beginner league and that helped to keep the weight down, but there were too many juvenile-acting NHL wannabees in that beginner's league that there was sometimes no room on the ice for all the egos out there! Between that and not having enough time and money to pursue both hockey and a masters degree (had to to keep my job), I dropped out of the hockey and got chubby again. Years later (too many years later) I started doing some lifting on my own and saw some very modest changes. I did the usual buy-the-cement-weight-set-and-hope-for-the-best that many have done, but I spent far too long not really knowing what I was doing, and never sticking at it with any kind of a routine. I think like most guys starting out in BBing I thought that after three half-hearted workouts I'd be ripped and awesome... yeah, right. So I didn't make any big gains; I just toned up a bit -- though not that you could see it under all the fat... see my early "progress" pix! I also wasn't eating right, which of course doesn't help at all, so the BF% never went down and slowly kept climbing. Talk about a formula for failure. I eventually discovered bb.com and found real workout plans and made the commitment to sticking with a decent routine and minding what I eat and finally made some progress.
WHY I LOVE IT:
The pump, and seeing the progress in the mirror and in pix. It's a physical activity I can do myself and not have to put up with or rely on others (and their attitudes) like in the hockey league. I have also found that it is a great stress reliever and a lot of frustrations get pounded into submission with each rep.
D.Alan's Progress & Goals
Progress Photos
Lbs.
2007-10-21, 2007-10-25, 2007-10-26, 2007-10-28, 2007-10-29, 2007-10-30, 2007-10-31, 2007-11-01, 2007-11-04, 2007-11-06, 2007-11-07, 2007-11-08, 2007-11-09, 2007-11-11, 2007-11-13, 2007-11-14, 2007-11-15, 2007-11-18, 2007-11-19, 2007-11-20, 2007-11-21, 2007-11-23, 2007-11-26, 2007-11-27, 2007-11-28, 2007-11-30, 2007-12-01, 2007-12-03, 2007-12-04, 2007-12-06, 2007-12-08, 2007-12-09, 2007-12-11, 2007-12-12, 2007-12-15, 2007-12-16, 2007-12-17, 2007-12-18, 2007-12-19, 2007-12-20, 2007-12-22, 2007-12-23, 2007-12-25, 2007-12-26, 2007-12-27, 2007-12-28, 2007-12-30, 2007-12-31, 2008-01-01, 2008-01-02, 2008-01-03, 2008-01-04, 2008-01-05, 2008-01-06, 2008-01-07, 2008-01-08, 2008-01-09, 2008-01-10, 2008-01-12, 2008-01-13, 2008-01-15, 2008-01-16, 2008-01-17, 2008-01-18, 2008-01-19, 2008-01-20, 2008-01-21, 2008-01-22, 2008-01-23, 2008-01-24, 2008-01-25, 2008-01-26, 2008-01-27, 2008-01-28, 2008-01-29, 2008-01-30, 2008-01-31, 2008-02-01, 2008-02-02, 2008-02-03, 2008-02-04, 2008-02-05, 2008-02-06, 2008-02-07, 2008-02-08, 2008-02-09, 2008-02-10, 2008-02-11, 2008-02-12, 2008-02-13, 2008-02-14, 2008-02-15, 2008-02-16, 2008-02-17, 2008-02-18, 2008-02-19, 2008-02-20, 2008-02-21, 2008-02-22, 2008-02-23, 2008-02-24, 2008-02-25, 2008-02-26, 2008-02-27, 2008-02-28, 2008-02-29, 2008-03-01, 2008-03-02, 2008-03-03, 2008-03-04, 2008-03-05, 2008-03-06, 2008-03-07, 2008-03-08, 2008-03-09, 2008-03-10, 2008-03-11, 2008-03-12, 2008-03-13, 2008-03-14, 2008-03-15, 2008-03-16, 2008-03-17, 2008-03-18, 2008-03-19, 2008-03-24, 2008-03-25, 2008-03-26, 2008-03-27, 2008-03-28, 2008-03-29, 2008-03-30, 2008-03-31, 2008-04-01, 2008-04-02, 2008-04-03, 2008-04-04, 2008-04-05, 2008-04-07, 2008-04-08, 2008-04-09, 2008-04-10, 2008-04-11, 2008-04-12, 2008-04-13, 2008-04-14, 2008-04-15, 2008-04-16, 2008-04-17, 2008-04-18, 2008-04-19, 2008-04-20, 2008-04-21, 2008-04-22, 2008-04-23, 2008-04-24, 2008-04-25, 2008-04-26, 2008-04-27, 2008-04-28, 2008-04-29, 2008-04-30, 2008-05-01, 2008-05-02, 2008-05-03, 2008-05-04, 2008-05-05, 2008-05-06, 2008-05-07, 2008-05-08, 2008-05-09, 2008-05-10, 2008-05-12, 2008-05-13, 2008-05-14, 2008-05-15, 2008-05-16, 2008-05-17, 2008-05-19, 2008-05-20, 2008-05-21, 2008-05-22, 2008-05-23, 2008-05-25, 2008-05-26, 2008-05-29, 2008-05-30, 2008-06-01, 2008-06-02, 2008-06-05, 2008-06-07, 2008-06-10, 2008-06-12, 2008-06-13, 2008-06-16, 2008-06-17, 2008-06-19, 2008-06-20, 2008-06-21, 2008-06-23, 2008-06-24, 2008-06-25, 2008-06-26, 2008-06-27, 2008-06-30, 2008-07-01, 2008-07-02, 2008-07-10, 2008-07-11, 2008-07-14, 2008-07-15, 2008-07-16, 2008-07-24, 2008-07-25, 2008-07-29, 2008-07-30, 2008-08-07, 2008-08-12, 2008-08-13, 2008-08-20, 2008-08-21, 2008-08-22, 2008-08-23, 2008-09-03, 2008-09-04, 2008-09-05, 2008-09-06, 2008-09-08, 2008-09-10, 2008-09-11, 2008-09-13, 2008-09-15, 2008-09-16, 2008-09-17, 2008-09-18, 2008-09-23, 2008-09-24, 2008-09-25, 2008-09-26, 2008-09-29, 2008-09-30, 2008-10-01, 2008-10-02, 2008-10-06, 2008-10-08, 2008-10-10, 2008-10-13, 2008-10-14, 2008-10-15, 2008-10-16, 2008-10-17, 2008-10-21, 2008-10-22, 2008-10-23, 2008-10-27, 2008-10-28, 2008-10-29, 2008-10-30, 2008-10-31, 2008-11-02, 2008-11-03, 2008-11-04, 2008-11-05, 2008-11-06, 2008-11-08, 2008-11-10, 2008-11-12, 2008-11-13, 2008-11-14, 2008-11-17, 2008-11-18, 2008-11-19, 2008-11-20, 2008-11-25, 2008-11-26, 2008-11-27, 2008-11-28, 2008-11-29, 2008-12-02, 2008-12-03, 2008-12-04, 2008-12-08, 2008-12-10, 2008-12-11, 2008-12-12, 2008-12-13, 2008-12-15, 2008-12-16, 2008-12-18, 2008-12-19, 2008-12-20, 2008-12-21, 2008-12-22, 2008-12-26, 2008-12-27, 2008-12-30, 2009-01-03, 2009-01-06, 2009-01-08, 2009-01-10, 2009-01-11, 2009-01-12, 2009-01-13, 2009-01-15, 2009-01-19, 2009-01-21, 2009-01-24, 2009-01-27, 2009-01-28, 2009-01-30, 2009-01-31, 2009-02-05, 2009-02-10, 2009-02-15, 2009-02-21, 2009-02-26, 2009-02-27, 2009-03-02, 2009-03-07, 2009-03-14, 2009-03-21, 2009-03-23, 2009-03-25, 2009-03-28, 2009-04-04, 2009-04-06, 2009-04-07, 2009-04-14, 2009-04-16, 2009-04-20, 2009-04-23, 2009-04-25, 2009-05-04, 2009-05-06, 2009-05-13, 2009-05-18, 2009-05-23, 2009-05-25, 2009-05-26, 2009-06-01, 2009-06-10, 2009-06-14, 2009-06-21, 2009-06-23, 2009-06-24, 2009-06-28, 2009-07-08, 2009-07-14, 2009-07-22, 2009-07-29, 2009-08-11, 2009-08-23, 2009-08-26, 2009-09-25, 2009-09-26, 2009-10-01, 2009-10-18, 2009-10-27, 2009-11-04, 2009-11-07, 2009-11-10, 2009-11-16, 2009-11-24, 2009-11-30, 2009-12-04, 2009-12-08, 2009-12-15, 2009-12-27, 2010-01-04, 2010-01-26, 2010-01-29, 2010-01-30, 2010-02-08, 2010-02-16, 2010-02-27, 2010-03-02, 2010-03-08, 2010-03-15, 2010-03-20, 2010-03-27, 2010-03-29, 2010-04-06, 2010-04-24, 2010-04-28, 2010-05-04, 2010-05-11, 2010-05-13, 2010-05-22, 2010-05-26, 2010-06-07, 2010-06-15, 2010-06-29, 2010-06-30, 2010-07-28, 2010-08-21, 2010-09-28, 2010-10-02, 2010-10-08, 2010-11-11, 2010-11-13, 2010-11-23, 2010-11-29, 2010-12-12, 2011-02-02, 2011-02-22, 2011-03-03, 2011-03-08, 2011-03-16, 2011-04-09, 2011-04-20, 2011-05-04, 2011-05-10, 2011-06-18, 2011-07-08, 2011-07-09, 2011-08-04, 2011-10-15, 2011-10-21, 2011-10-24, 2011-10-30, 2011-11-23, 2011-12-13, 2012-01-16, 2012-04-12, 2012-05-13
199.0, 199.0, 200.0, 200.0, 199.0, 200.0, 198.0, 199.0, 196.0, 198.0, 196.0, 195.0, 194.0, 194.0, 194.0, 194.0, 192.0, 196.0, 194.0, 193.0, 194.0, 195.0, 192.0, 193.0, 192.0, 192.0, 191.0, 190.0, 192.0, 190.0, 192.0, 192.0, 191.0, 191.0, 192.0, 191.0, 192.0, 191.0, 190.0, 191.0, 190.0, 190.0, 190.0, 190.0, 189.0, 190.0, 192.0, 189.0, 190.0, 190.0, 189.0, 189.0, 189.0, 189.0, 191.0, 191.0, 189.0, 190.0, 189.0, 190.0, 189.0, 188.0, 188.0, 189.0, 189.0, 189.0, 188.0, 188.0, 187.0, 187.0, 187.0, 187.0, 187.0, 187.0, 187.0, 186.0, 186.0, 187.0, 187.0, 187.0, 186.0, 187.0, 185.0, 186.0, 187.0, 187.0, 187.0, 187.0, 186.0, 186.0, 186.0, 185.0, 185.0, 186.0, 185.0, 184.0, 184.0, 184.0, 185.0, 185.0, 184.0, 183.0, 185.0, 185.0, 186.0, 186.0, 186.0, 186.0, 185.0, 184.0, 184.0, 183.0, 183.0, 184.0, 184.0, 183.0, 183.0, 183.0, 184.0, 183.0, 183.0, 183.0, 184.0, 183.0, 183.0, 183.0, 182.0, 183.0, 182.0, 183.0, 183.0, 183.0, 183.0, 183.0, 182.0, 182.0, 183.0, 183.0, 183.0, 182.0, 183.0, 183.0, 183.0, 184.0, 183.0, 184.0, 184.0, 184.0, 182.0, 183.0, 184.0, 184.0, 184.0, 183.0, 183.0, 183.0, 183.0, 182.0, 183.0, 182.0, 182.0, 182.0, 182.0, 183.0, 183.0, 183.0, 183.0, 183.0, 183.0, 183.0, 183.0, 183.0, 183.0, 182.0, 182.0, 183.0, 183.0, 182.0, 182.0, 181.0, 181.0, 181.0, 181.0, 182.0, 182.0, 182.0, 182.0, 181.0, 182.0, 182.0, 182.0, 183.0, 182.0, 182.0, 183.0, 182.0, 182.0, 182.0, 182.0, 181.0, 182.0, 180.0, 181.0, 180.0, 181.0, 181.0, 181.0, 181.0, 181.0, 180.0, 180.0, 179.0, 180.0, 180.0, 180.0, 180.0, 180.0, 179.0, 179.0, 179.0, 179.0, 179.0, 179.0, 179.0, 179.0, 179.0, 180.0, 180.0, 180.0, 179.0, 179.0, 180.0, 179.0, 177.0, 177.0, 177.0, 179.0, 177.0, 177.0, 177.0, 177.0, 176.0, 176.0, 177.0, 177.0, 177.0, 177.0, 177.0, 177.0, 177.0, 177.0, 176.0, 177.0, 176.0, 177.0, 177.0, 177.0, 177.0, 176.0, 177.0, 177.0, 177.0, 176.0, 176.0, 174.0, 174.0, 176.0, 176.0, 176.0, 177.0, 177.0, 176.0, 176.0, 176.0, 176.0, 176.0, 176.0, 176.0, 176.0, 176.0, 174.0, 176.0, 176.0, 176.0, 174.0, 174.0, 176.0, 174.0, 174.0, 173.0, 173.0, 173.0, 173.0, 174.0, 174.0, 174.0, 174.0, 176.0, 176.0, 176.0, 176.0, 176.0, 174.0, 176.0, 174.0, 173.0, 174.0, 174.0, 173.0, 174.0, 173.0, 174.0, 173.0, 174.0, 174.0, 173.0, 172.0, 173.0, 173.0, 174.0, 176.0, 174.0, 173.0, 174.0, 174.0, 173.0, 172.0, 173.0, 174.0, 176.0, 174.0, 176.0, 173.5, 173.0, 173.0, 174.0, 176.0, 174.0, 173.0, 174.0, 174.0, 173.0, 174.0, 174.0, 173.0, 174.0, 172.5, 174.0, 176.0, 177.0, 177.0, 177.0, 179.0, 179.0, 179.0, 179.0, 177.0, 180.0, 177.0, 177.0, 177.0, 177.0, 179.0, 177.0, 177.0, 176.5, 176.0, 177.0, 177.0, 181.0, 177.5, 177.0, 177.0, 177.0, 179.0, 177.0, 177.0, 177.0, 177.0, 177.0, 179.0, 180.0, 181.0, 181.0, 180.0, 180.0, 180.0, 181.0, 180.0, 181.0, 180.0, 180.0, 179.0, 181.0, 183.0, 181.0, 181.0, 180.0, 180.0, 180.0, 180.0, 180.0, 180.0, 180.0, 179.0, 177.0, 177.0, 174.0, 174.0, 174.0, 174.0, 173.0, 173.0, 174.0, 174.0, 175.0, 178.0, 177.0, 177.0, 176.0, 174.8, 175.0, 175.2, 172.8, 170.4
TIME UNTIL GOAL:
No Goal
Start:
199 Lbs.
Goal:
No Goal Weight
%
2007-10-21, 2007-11-20, 2007-12-05, 2007-12-13, 2007-12-20, 2008-01-02, 2008-01-19, 2008-01-26, 2008-02-02, 2008-02-08, 2008-02-16, 2008-02-23, 2008-03-01, 2008-03-08, 2008-03-15, 2008-03-25, 2008-04-05, 2008-04-26, 2008-06-01, 2008-06-07, 2008-06-21, 2008-06-27, 2008-07-10, 2008-07-12, 2008-07-26, 2008-08-12, 2008-08-23, 2008-09-01, 2008-09-06, 2008-09-27, 2008-10-25, 2008-11-08, 2008-11-22, 2008-11-29, 2008-12-21, 2008-12-27, 2009-01-10, 2009-01-24, 2009-02-21, 2009-03-07, 2009-03-14, 2009-03-21, 2009-03-28, 2009-04-04, 2009-04-25, 2009-05-23, 2009-06-28, 2009-07-29, 2009-08-23, 2009-09-26, 2009-12-27, 2012-01-16, 2012-05-13
23.0, 21.0, 20.0, 21.0, 21.0, 20.0, 18.0, 17.0, 17.0, 17.0, 16.0, 16.0, 16.0, 15.0, 15.0, 14.0, 13.0, 13.0, 12.5, 12.5, 12.0, 12.0, 11.6, 12.0, 12.0, 12.0, 12.0, 10.7, 12.0, 10.7, 10.7, 11.0, 11.0, 11.0, 12.0, 12.0, 12.0, 12.0, 12.0, 12.0, 11.5, 12.0, 12.0, 11.5, 11.5, 11.5, 11.5, 12.0, 12.3, 12.5, 12.5, 12.5, 12.5
TIME UNTIL GOAL:
No Goal
Start:
23%
Goal:
No Body Fat Goal
Lbs.
2007-10-21, 2007-10-25, 2007-10-26, 2007-10-28, 2007-10-29, 2007-10-30, 2007-10-31, 2007-11-01, 2007-11-07, 2007-11-08, 2007-11-09, 2007-11-11, 2007-11-13, 2007-11-14, 2007-11-15, 2007-11-18, 2007-11-19, 2007-11-20, 2007-11-21, 2007-11-23, 2007-11-26, 2007-11-27, 2007-11-28, 2007-11-30, 2007-12-01, 2007-12-03, 2007-12-04, 2007-12-06, 2007-12-08, 2007-12-09, 2007-12-11, 2007-12-12, 2007-12-15, 2007-12-16, 2007-12-17, 2007-12-18, 2007-12-19, 2007-12-20, 2007-12-22, 2007-12-23, 2007-12-25, 2007-12-26, 2007-12-27, 2007-12-28, 2007-12-30, 2008-01-01, 2008-01-03, 2008-01-05, 2008-01-07, 2008-01-08, 2008-01-09, 2008-01-10, 2008-01-12, 2008-01-15, 2008-01-16, 2008-01-17, 2008-01-18, 2008-01-19, 2008-01-20, 2008-01-21, 2008-01-22, 2008-01-23, 2008-01-24, 2008-01-25, 2008-01-26, 2008-01-27, 2008-01-28, 2008-01-29, 2008-01-30, 2008-01-31, 2008-02-01, 2008-02-02, 2008-02-03, 2008-02-04, 2008-02-05, 2008-02-06, 2008-02-07, 2008-02-08, 2008-02-09, 2008-02-10, 2008-02-11, 2008-02-12, 2008-02-13, 2008-02-14, 2008-02-15, 2008-02-16, 2008-02-17, 2008-02-18, 2008-02-19, 2008-02-20, 2008-02-21, 2008-02-22, 2008-02-23, 2008-02-24, 2008-02-25, 2008-02-26, 2008-02-27, 2008-02-28, 2008-02-29, 2008-03-01, 2008-03-02, 2008-03-03, 2008-03-04, 2008-03-05, 2008-03-06, 2008-03-07, 2008-03-08, 2008-03-09, 2008-03-10, 2008-03-11, 2008-03-12, 2008-03-13, 2008-03-14, 2008-03-15, 2008-03-16, 2008-03-17, 2008-03-18, 2008-03-19, 2008-03-24, 2008-03-25, 2008-03-26, 2008-03-27, 2008-03-28, 2008-03-29, 2008-03-30, 2008-03-31, 2008-04-02, 2008-04-04, 2008-04-07, 2008-04-09, 2008-04-11, 2008-04-13, 2008-04-14, 2008-04-15, 2008-04-16, 2008-04-18, 2008-04-19, 2008-04-20, 2008-04-21, 2008-04-22, 2008-04-23, 2008-04-24, 2008-04-25, 2008-04-26, 2008-04-27, 2008-04-29, 2008-05-01, 2008-05-03, 2008-05-05, 2008-05-07, 2008-05-09, 2008-05-20, 2008-05-21, 2008-05-22, 2008-05-23, 2008-05-25, 2008-05-26, 2008-05-29, 2008-05-30, 2008-06-01, 2008-06-02, 2008-06-05, 2008-06-10, 2008-06-12, 2008-06-13, 2008-06-16, 2008-06-17, 2008-06-19, 2008-06-20, 2008-06-21, 2008-06-23, 2008-06-24, 2008-06-25, 2008-06-27, 2008-06-30, 2008-07-01, 2008-07-02, 2008-07-10, 2008-07-11, 2008-07-14, 2008-07-15, 2008-07-16, 2008-07-24, 2008-07-29, 2008-08-07, 2008-08-12, 2008-08-13, 2008-08-20, 2008-08-21, 2008-08-22, 2008-08-23, 2008-09-03, 2008-09-04, 2008-09-06, 2008-09-08, 2008-09-11, 2008-09-15, 2008-09-16, 2008-09-17, 2008-09-23, 2008-09-24, 2008-09-25, 2008-09-26, 2008-09-30, 2008-10-02, 2008-10-08, 2008-10-13, 2008-10-14, 2008-10-15, 2008-10-16, 2008-10-17, 2008-10-21, 2008-10-22, 2008-10-23, 2008-10-28, 2008-10-29, 2008-10-30, 2008-10-31, 2008-11-02, 2008-11-04, 2008-11-06, 2008-11-08, 2008-11-10, 2008-11-12, 2008-11-13, 2008-11-14, 2008-11-17, 2008-11-18, 2008-11-19, 2008-11-20, 2008-11-25, 2008-11-26, 2008-11-28, 2008-12-02, 2008-12-04, 2008-12-10, 2008-12-11, 2008-12-13, 2008-12-15, 2008-12-16, 2008-12-18, 2008-12-19, 2008-12-20, 2008-12-21, 2008-12-22, 2008-12-26, 2008-12-30, 2009-01-03, 2009-01-06, 2009-01-10, 2009-01-11, 2009-01-12, 2009-01-13, 2009-01-15, 2009-01-19, 2009-01-24, 2009-01-27, 2009-01-30, 2009-02-05, 2009-02-10, 2009-02-15, 2009-02-21, 2009-02-26, 2009-02-27, 2009-03-02, 2009-03-07, 2009-03-14, 2009-03-21, 2009-03-23, 2009-03-25, 2009-03-28, 2009-04-04, 2009-04-06, 2009-04-14, 2009-04-16, 2009-04-20, 2009-04-23, 2009-04-25, 2009-05-04, 2009-05-13, 2009-05-18, 2009-05-23, 2009-05-25, 2009-06-01, 2009-06-21, 2009-06-23, 2009-06-24, 2009-06-28, 2009-07-08, 2009-07-22, 2009-07-29, 2009-08-11, 2009-08-23, 2009-08-26, 2009-09-25, 2009-09-26, 2009-10-01, 2009-12-27, 2010-01-04, 2012-01-16, 2012-05-13
153.2, 153.2, 154.0, 154.0, 153.2, 154.0, 152.5, 153.2, 154.8, 154.1, 153.3, 153.3, 153.3, 153.3, 151.7, 154.8, 153.3, 152.5, 153.3, 154.1, 151.7, 152.5, 153.6, 153.6, 152.8, 152.0, 153.6, 152.0, 153.6, 153.6, 150.9, 150.9, 151.7, 150.9, 151.7, 150.9, 150.1, 150.9, 150.1, 150.1, 150.1, 150.1, 151.2, 152.0, 153.6, 152.0, 151.2, 151.2, 152.8, 152.8, 151.2, 152.0, 155.0, 155.0, 154.2, 154.2, 155.0, 155.0, 155.0, 154.2, 154.2, 155.2, 155.2, 155.2, 155.2, 155.2, 155.2, 155.2, 154.4, 154.4, 155.2, 155.2, 155.2, 154.4, 155.2, 153.6, 154.4, 155.2, 155.2, 155.2, 155.2, 154.4, 156.2, 156.2, 155.4, 155.4, 156.2, 155.4, 154.6, 154.6, 154.6, 155.4, 155.4, 154.6, 153.7, 155.4, 155.4, 156.2, 156.2, 156.2, 156.2, 155.4, 154.6, 156.4, 155.6, 155.6, 156.4, 156.4, 155.6, 155.6, 155.6, 156.4, 155.6, 155.6, 155.6, 156.4, 155.6, 155.6, 157.4, 156.5, 157.4, 156.5, 157.4, 157.4, 157.4, 159.2, 158.3, 159.2, 159.2, 159.2, 159.2, 159.2, 160.1, 160.1, 160.1, 159.2, 160.1, 160.1, 160.1, 159.2, 159.2, 159.2, 159.2, 158.3, 159.2, 158.3, 158.3, 159.2, 159.2, 159.2, 159.2, 158.4, 158.4, 158.4, 158.4, 159.2, 159.2, 159.2, 159.2, 158.4, 159.2, 159.2, 160.1, 159.2, 159.2, 161.0, 160.2, 160.2, 160.2, 160.2, 159.3, 160.2, 158.4, 158.4, 159.3, 159.3, 159.3, 160.0, 160.0, 158.4, 158.4, 157.5, 158.4, 158.4, 158.4, 157.5, 157.5, 157.5, 157.5, 157.5, 157.5, 159.8, 157.5, 158.4, 158.4, 157.5, 158.4, 157.5, 158.1, 158.1, 159.8, 158.1, 158.1, 158.1, 157.2, 158.1, 158.1, 158.1, 158.1, 158.1, 158.1, 157.2, 158.1, 157.2, 158.1, 158.1, 158.1, 157.2, 157.5, 157.5, 156.6, 154.9, 154.9, 156.6, 156.6, 156.6, 157.5, 157.5, 156.6, 156.6, 156.6, 156.6, 156.6, 156.6, 154.9, 156.6, 154.9, 153.1, 154.9, 153.1, 153.1, 152.2, 152.2, 152.2, 152.2, 153.1, 153.1, 153.1, 154.9, 154.9, 154.9, 154.9, 153.1, 154.9, 153.1, 153.1, 153.1, 153.1, 153.1, 152.2, 153.1, 153.1, 152.2, 151.4, 152.2, 152.2, 154.0, 154.9, 153.1, 152.2, 153.1, 154.0, 153.1, 153.1, 154.0, 155.8, 154.0, 155.8, 153.5, 153.1, 154.0, 155.8, 154.0, 154.0, 154.0, 154.0, 153.1, 154.0, 152.7, 154.9, 155.8, 155.2, 155.2, 157.0, 156.6, 156.6, 156.6, 154.9, 154.9, 153.3, 149.1
Current LBM:
149.1 Lbs.
May 13, 2012
this member has not entered weight or body fat goal
D.Alan's Program
My Workout Program View My Full Workout Program
My Workout Program
My home "gym" is very simple: it consists of a growing collection of dumbbells and an adjustable weight bench. The DBs I have are 11, 20, 25, 30, 35, 40, 45, and 50 lbs. I also have a bar and plates from a vinyl weight set and can put 140 lbs on the bar. I sometimes use that for rows and stiff legged deadlifts.
My Routine is as follows:
Day 1 (Sunday):
Abs. Crunches, reverse crunches, super crunches, flutter kicks, side crunches, V-ups (jack knife), side bends with a 50-lb DB, dragon flags.
Day 2 (Monday):
Shoulders, Chest and Tris. Flat bench flyes & presses, military presses, front and side laterals, lying tricep presses (skull crushers), seated tricep presses, close hand pushups, tricep kickbacks, side bench dips.
Day 3 (Tuesday):
Delts and incline chest. Incline flyes and presses, DB delt raises, front laterals, lying rear DB delt raises (reverse flyes).
Day 4 (Wednesday):
Core strength. L-sits, tuck planche, renegade rows, planks.
Day 5 (Thursday):
Legs. DB squats, stiff legged deadlifts, calve raises. Legs are definitely a weak area, due mostly to having only the 50-lb DBs as the heaviest to squat with.
Day 6 (Friday):
Rest.
Day 7 (Saturday):
Bis and back. DB bicep curls, DB hammer curls, bent over DB curls, bent over rows.
My Routine is as follows:
Day 1 (Sunday):
Abs. Crunches, reverse crunches, super crunches, flutter kicks, side crunches, V-ups (jack knife), side bends with a 50-lb DB, dragon flags.
Day 2 (Monday):
Shoulders, Chest and Tris. Flat bench flyes & presses, military presses, front and side laterals, lying tricep presses (skull crushers), seated tricep presses, close hand pushups, tricep kickbacks, side bench dips.
Day 3 (Tuesday):
Delts and incline chest. Incline flyes and presses, DB delt raises, front laterals, lying rear DB delt raises (reverse flyes).
Day 4 (Wednesday):
Core strength. L-sits, tuck planche, renegade rows, planks.
Day 5 (Thursday):
Legs. DB squats, stiff legged deadlifts, calve raises. Legs are definitely a weak area, due mostly to having only the 50-lb DBs as the heaviest to squat with.
Day 6 (Friday):
Rest.
Day 7 (Saturday):
Bis and back. DB bicep curls, DB hammer curls, bent over DB curls, bent over rows.
My Nutrition Program View My Full Nutrition Program
D.Alan has not added any program information.
My Supplement Program View My Full Supplement Program
D.Alan has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
The mirror, progress pix, and comments from other BodySpacers!
Did 5 miles on the bike both yesterday and today, up to 55 for the season so far!
May 18, 2012
My back is playing up but managed to do a lot of yard work and did about 5 mi. on the bike. Going to try my abs routine.
May 13, 2012
Getting better each day from that damned cold. Did 5 mi on the bike this evening.
May 03, 2012
I think I have finally turned the corner with this cold, and it has really kicked my butt .. :(
Apr 29, 2012
About D.Alan
About Me:
My Favorites:
Healthy Foods
Chicken & rice
Supplements
2 to 1 Protein Bar , null
Everything you read about sups says you should get fish oil, and this is one way to do it.
Articles
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Latest Forum Posts
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Latest BodyBlog Entries
Week 204 -- "You look like the gym teacher!"
Posted in Other : Sep 23, 2011 6:06pmAnother long dry spell in the blog entries. No excuses, just didn't think about writing any.
Had an interesting encounter at work today. I work in a school and as I was going down the one hallway this morning I bumped into a substitute teacher, who happens to be a guy I know from one of my hobby interest groups. I didn't know he subbed and he didn't know that I work full time at this school; this was the first time he had worked at my building. We were pleasantly surprised to come across each other and chatted a bit. He asks me how long I've been
...Week 179 -- Commitment
Posted in Other : Mar 31, 2011 5:09pmcom·mit·ment
–noun
1. the act of committing.
2. the state of being committed.
3. the act of committing, pledging, or engaging oneself.
4. a pledge or promise; obligation
Commitment is the thing that makes a healthy lifestyle work. A state of being committed to eating right and working out. A pledge to yourself to "do this," a promise to yourself to do it, and keep doing it. That's the simple, yet vital component missing from those who fail at getting healthy.
...Week 178 -- Random Musings
Posted in Other : Mar 20, 2011 8:03pmWow, I haven't posted a blog entry in quite a while ... blame it on bb.com, lol. The blog site went crazy there for a while in the late fall when it first wasn't there at all and then it came back but wasn't notifying folks on your friends list that you posted something and I got out of the habit of writing a post.
Some interesting happenings in my world the last week or so. First item is that I had a go at dragon flags tonight, that exercise where you lay flat on a bench and hang on with your hands back by your head and you lift the rest of your body off the bench
...Visitor Comments
almightytez
Yes I. Think it is, I did report a bug on there site, let's hope it's ok now lol
May 20, 2012 5:52am
almightytez
It's a shame we have to get ill, hope u back in your gym soon. Tez
May 18, 2012 8:20am
almightytez
How's the training going, and have u tried 12 weeks daily workout yet, Tez
May 16, 2012 11:37am
TAGBUILDER
Hey bud, thanks again for the kind rating and comment! Got a long way to go and need to lean out a ton more. Looking great yourself big guy!
May 16, 2012 8:41am
mmeyer41
Hey bro, you could always do legs first in the week! You'll neveriss them again
May 11, 2012 2:13am
almightytez
It not about how good or bad it was, it's about doing it lol, and after a few more times your legs will be on track, have a great day..Tez
May 11, 2012 2:08am
Maritimer
Pal, I'd be surprised that with Mother's Day this weekend you haven't also been aware that Father's Day comes next. Gotta be a bit tough on you this time round. How you holding up, if you are?
May 10, 2012 3:46am
almightytez
Sorry to hear about your cold, a slow jog by the beach could help u out, and upping your glutton leave up, your will found some great tips on bb.com for sure. Tez
May 2, 2012 8:33am
almightytez
Howdy D.Alan how the training going ? What have you been upto latterly, do have a great week Tez
May 1, 2012 5:37am
almightytez
Lucky u gym at home :) have u been out on your bike yet or is the weather still bad, Tez
Apr 28, 2012 3:20am
Buick55
New pics are looking great. Keep up the hard work and the progress will keep on coming!
Apr 24, 2012 8:13pm
Maritimer
I read about your biking in snow...man! Keep that where you are, brother-iron. Don't send it here, okay! LOL
Apr 24, 2012 6:22pm
almightytez
Weather in uk crap too, at less u can train down the gym, how is your training going. Tez
Apr 23, 2012 4:59am
Buick55
Yeah I didn't think about the type of bike you were riding. I ride more of a mountain bike. I used to do more off roading, now I am more bike trails and back an forth to work so I put the road tires on. Keep up the good riding and keep me posted.
Apr 20, 2012 7:46pm
williamteo
Thanks for dropping by the gallery and leaving the pic rating and encouraging comment
Apr 20, 2012 11:44am
Buick55
Sucks about the flat. Easy fix at least. I bought some new tires yesterday that are tri layer tires so they prevent flats. Serfas drifter tires. They work great. Keep it up!
Apr 19, 2012 1:54pm
skewiff
despite a busy day it's great you still managed to bust out 100 pushups (which plenty of people would never dream of doing!).
Apr 17, 2012 7:35pm
D.Alan