Discounts & Deals - Sign Up!
Overall Goal
///
Gain Muscle
Get rid of the fat in my mid-section and have a real six pack and get down to 9% body fat.
Progress & Goals
BEFORE
Apr 21, 2008
CURRENT
Jul 11, 2008
154.2 Lbs.
LEAN BODY MASS
21.8 Lbs.
BODY FAT
CURRENT WEIGHT
176
Lbs.
Feb 6, 2013
CURRENT BODY FAT
12.3
%
Nov 9, 2008
PROGRESS HISTORY
Lbs.
2007-06-01,2007-12-05,2008-01-31,2008-02-28,2008-03-31,2008-04-07,2008-04-23,2008-04-30,2008-05-05,2008-05-12,2008-05-26,2008-06-09,2008-06-27,2008-07-08,2008-07-18,2008-07-26,2008-09-29,2008-10-16,2008-10-31,2008-11-03,2008-11-09,2008-11-11,2009-03-01,2009-04-06,2010-06-03,2010-06-19,2010-07-08,2013-02-05,2013-02-06
185,162,160,162,168,165,169,168,168,165,164,161,168,168,167,169,168,171,174.7,170,169,168.4,178,172.8,179,173.5,172,176,176
%
2008-05-12,2008-05-26,2008-07-26,2008-10-31,2008-11-03,2008-11-09
12.8,12.4,11.1,13.8,12.5,12.4
Lbs.
2007-06-01,2007-12-05,2008-01-31,2008-02-28,2008-03-31,2008-04-07,2008-04-23,2008-04-30,2008-05-05,2008-05-12,2008-05-26,2008-06-09,2008-06-27,2008-07-08,2008-07-18,2008-07-26,2008-09-29,2008-10-16,2008-10-31,2008-11-03,2008-11-09,2008-11-11,2009-03-01,2009-04-06,2010-06-03,2010-06-19,2010-07-08,2013-02-05,2013-02-06
161.3,141.3,139.5,141.3,146.5,143.9,147.4,146.5,146.5,143.9,143.7,141,147.2,147.2,146.3,150.2,149.4,152,150.6,148.8,148,147.5,155.9,151.4,156.8,152,150.7,154.2,154.2
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday: Upper Body
1. Barbell Bench Press - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Bent Over Barbell Rows - 4 sets of 6-8 reps - 2-3 minutes rest between sets
3. Seated Overhead Barbell Press - 4 sets of 6-8 reps - 2-3 minutes rest between sets
4. Dumbbell Flyes - 2 sets of 10-12 reps - 1-2 minutes rest between sets
5. Biceps Exercise - 3 sets of 6-8 reps - 1-2 minutes rest between sets
6. Triceps Exercise - 2 sets of 10-12 reps - 1-2 minutes rest between sets
Tuesday: Lower Body
1. Squats - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Split Squats - 3 sets of 8-10 reps - 2 minutes rest between sets
3. Hyperextensions - 3 sets of 10-12 reps - 2 minutes rest between sets
4. Standing Calf Raises - 4 sets of 6-8 reps - 2 minutes rest between sets
5. Ab Stuff (Rarely more than 10 minutes worth)
Wednesday: Off
Thursday: Upper Body
1. Pull Ups - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Incline Dumbbell Press - 3 sets of 8-10 reps - 2 minutes rest between sets
3. Seated Cable Rows - 3 sets of 8-10 reps - 2 minutes rest between sets
4. Lateral Raises - 3 sets of 10-12 reps - 1-2 minutes rest between sets
5. Triceps Exercise - 3 sets of 6-8 reps - 1-2 minutes rest between sets
6. Biceps Exercise - 2 sets of 10-12 reps - 1-2 minutes rest between sets
Friday: Lower Body
1. Romanian Deadlifts - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Lying Leg Curls - 3 sets of 8-10 reps - 2 minutes rest between sets
3. Leg Press - 3 sets of 10-12 reps - 2 minutes rest between sets
4. Seated Calf Raises - 3 sets of 10-12 reps - 1-2 minutes rest between sets
5. Ab Stuff (Rarely more than 10 minutes worth)
Saturday: Off
Sunday: Off
1. Barbell Bench Press - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Bent Over Barbell Rows - 4 sets of 6-8 reps - 2-3 minutes rest between sets
3. Seated Overhead Barbell Press - 4 sets of 6-8 reps - 2-3 minutes rest between sets
4. Dumbbell Flyes - 2 sets of 10-12 reps - 1-2 minutes rest between sets
5. Biceps Exercise - 3 sets of 6-8 reps - 1-2 minutes rest between sets
6. Triceps Exercise - 2 sets of 10-12 reps - 1-2 minutes rest between sets
Tuesday: Lower Body
1. Squats - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Split Squats - 3 sets of 8-10 reps - 2 minutes rest between sets
3. Hyperextensions - 3 sets of 10-12 reps - 2 minutes rest between sets
4. Standing Calf Raises - 4 sets of 6-8 reps - 2 minutes rest between sets
5. Ab Stuff (Rarely more than 10 minutes worth)
Wednesday: Off
Thursday: Upper Body
1. Pull Ups - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Incline Dumbbell Press - 3 sets of 8-10 reps - 2 minutes rest between sets
3. Seated Cable Rows - 3 sets of 8-10 reps - 2 minutes rest between sets
4. Lateral Raises - 3 sets of 10-12 reps - 1-2 minutes rest between sets
5. Triceps Exercise - 3 sets of 6-8 reps - 1-2 minutes rest between sets
6. Biceps Exercise - 2 sets of 10-12 reps - 1-2 minutes rest between sets
Friday: Lower Body
1. Romanian Deadlifts - 4 sets of 6-8 reps - 2-3 minutes rest between sets
2. Lying Leg Curls - 3 sets of 8-10 reps - 2 minutes rest between sets
3. Leg Press - 3 sets of 10-12 reps - 2 minutes rest between sets
4. Seated Calf Raises - 3 sets of 10-12 reps - 1-2 minutes rest between sets
5. Ab Stuff (Rarely more than 10 minutes worth)
Saturday: Off
Sunday: Off
My Nutrition Program View My Full Nutrition Program
Defiler has not added any program information.
My Supplement Program View My Full Supplement Program
Defiler has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Knowing my health is improving and I am doing the right thing for not only me but my whole family by leading by example. Also, the fact that my wife is noticing the changes and commenting on them in more ways than one. ;o)
Visitor Comments
guest
BODYBUILDING.COM members can recieve a free 14 day trial of this miraculous liquid gold.
Do you want to look your best?
100% pure, natural, moroccan, argan oil has been used for centuries to combat aging.
Great for fine lines, wrinkles, dry skin, stretch marks, hair loss, acne, hands and feet.
Hailed as natures botox, argan oil is rich in Vitamin E, Omega 3, 6 and 9.
try now, supplies are limited.
Go to: http://www.purestarganoil.com/
Apr 10, 2011 9:41pm
douchemaster
Please update your pics. I'm definitely not gay though. I just like tracking your progress.
Mar 24, 2010 10:59am
PureLifeFitness
Impressive physique! I see you have unbelievable potential. Keep up the good work!
Oct 10, 2009 10:48pm
trnRgrl
AWWWWW....thanks for choosing me as an inspiration to you, michael. im honored and flattered immensely. how've you been? did you enjoy your summer? go anywhere for a vacay?
Sep 4, 2009 7:19am
trnRgrl
Make sure you take care of yourself...diet is important in managing/controlling flareups with IBS/IBD. I'm glad you're off creatine....good call :) Good to hear from you!
Mar 29, 2009 1:04pm
trnRgrl
I am happy to be back :) I left for quite a few months but really missed the motivation and support of my bodyspace friends. How are you? You're lookin' great! Thanks for the 're-add'
Mar 29, 2009 12:39pm
ladarling
hey there, thanks so much for the compliment/encouragement! Very nice profile pic BTW!! =]
Oct 25, 2008 1:17am
doobz0326
Hey man
I just added new progress pics and thread.pics are after 1 month of moderate training with 80% success with diet and routines my posture is off because my legs are rehabbing. posture will come in time No supplements yet .looking for help on that
I really have poor body image I know that outside opinion will help me see both what is good about my physique and what isnt
specifics advice critique all welcome
Thanks
Marc
Sep 25, 2008 2:01pm
eros64
Hi Michael.your looking in a great shape yourself.keep at it.best of luck reaching all your goals,mate
Jul 12, 2008 8:09am
duhbullu
thank you so much!
you look great too!!
love the pose!
Could you please take 1 second to vote for me? I would really appreciate it!!
http://www.carbon8mag.com/girl/babes/200807/WendyLucas.php
THANKS
have an amazing weekend!
Jul 11, 2008 2:52pm
Marzia
That was a teaser pic. You have to check out the new MD. We have a 12 page layout that is awesome! Thanks for the kind words!
Jul 10, 2008 7:00am
Defiler updated his weight from 172 Lbs. to 176 Lbs., a 4 Lb. gain in 944 days.