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HarleyG_123 Harley Grosser, male (AU | Personal Trainer, Online Trainer. My personal training business focuses on weight loss and body sculpting, fitness for moms and sport specific training for young adults.)
my goal: OTHER

Improve my lean muscle mass, strength and athletic performance

height: 6'1"
|
weight: 180 Lbs.
|
body fat: 10%
|
gym:  

Reputation:

Members Following: 2

Member Since: May 6, 2007

Last Visit: Jan 15, 1970

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BodyGroups

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Inspired By

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Fit Status /// View History
Motivation Level:
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
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  • 9
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Background

When I Started: no information entered
HOW I STARTED:

I wanted to get stronger for Rugby League and Rugby Union. Then I bought Arnolds Encyclopedia and I was hooked. At first I just wanted to be 'big'. Now I'm competing and recreational bodybuilding compared to competitive bodybuilding --- there's a world of difference.

WHY I LOVE IT:

I don't know exactly, I just love everything about it: the effort, the science of it all, the sacrifices and of course the results.

HarleyG_123's Progress & Goals

Progress Photos
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Before
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Current

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Lbs.
2007-08-05, 2007-09-04, 2008-07-24, 2009-01-16, 2010-01-27
187.0, 187.0, 174.0, 160.0, 180.0
TIME UNTIL GOAL: No Goal
Start: 187 Lbs. Goal: No Goal Weight
%
2007-08-05, 2007-09-04, 2008-07-24, 2010-01-27
10.0, 14.0, 10.0, 10.0
TIME UNTIL GOAL: No Goal
Start: 10% Goal: No Body Fat Goal
Lbs.
2007-08-05, 2007-09-04, 2008-07-24, 2010-01-27
168.3, 160.8, 156.6, 162.0
Current LBM: 162 Lbs. Jan 27, 2010
Latest Bodystats
Jul 24, 2008
Jul 24, 2008
Jul 24, 2008
Jul 24, 2008
Jul 24, 2008
Jul 24, 2008
Jul 24, 2008
Jul 24, 2008
Jul 24, 2008

View All BodyStats

Total Weight
187Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 160Lbs. to 180Lbs.
20Lbs. gain in the last 376 days
Jan 27, 2010
Total Weight
180Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 160Lbs. to 180Lbs.
20Lbs. gain in the last 376 days
Jan 27, 2010
Goal Weight
N/A
BODY FAT
LEAN BODY MASS
this member has not entered weight or body fat goal
Latest Bodystats
Changed weight from 160Lbs. to 180Lbs.
20Lbs. gain in the last 376 days
Jan 27, 2010
 
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HarleyG_123's Program

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Program View My Full Workout Program

My Workout Program

I follow my workouts in a Workout 1, Workout 2 fashion instead of a Monday workout, Wednesday workout.

My current split is:
Workout 1- Back and Calves
Workout 2- Chest and Side Delts
Rest Day
Workout 3- Quads and Biceps
Workout 4- Triceps and Hamstrings
Rest Day
Repeat

My workouts are alternated and changed often but here is a possible workout:

Workout 1
Barbell Rows x 4
T Bar Rows x 3
One Arm Rows x 2
Standing Calf Raises x 5

Workout 2
Bench Press x 3
Inc. Bench Press x 3
Dumbbell Decline x 2
Side Laterals or Upright Rows x 4-5

Workout 3
Deep Squats x 4-5
Hammer Curls x 6
Behind the Back wrist curls x 3-4

Workout 4
Overhead Triceps Presses x 3
Kickbacks x 3
Stiff Leg Deadlifts x 3
Leg Curls x 3

This is a great workout for mass. The reps are from 5-8 on most. I was following much more complex programs before and I have used ALOT of different programs but I love this one as it is kind of a combination of all the things that work for me.
As for cardio I don't have a planned cardio routine in the off season. Just kicking a footy or something like that every so often keeps me fit. My diet keeps me lean.

My Nutrition Program View My Full Nutrition Program

HarleyG_123 has not added any program information.

My Supplement Program View My Full Supplement Program

HarleyG_123 has not added any program information.

My Motivation Program View My Full Motivation Program

My Motivation Program

I have a goal that I want to achieve, whenever I think of it I am motivated.

What HarleyG_123 is up to

About HarleyG_123

About Me:
My Favorites:
Body Parts
Middle Back
Calves
Chest
Contest History:

This member has not entered any contests.
Lifting Stats:
Bench Press Latest Update: Jan 27, 2010 200Lbs.
Squats Latest Update: Jan 27, 2010 248Lbs.
Deadlift Latest Update: Jan 27, 2010 340Lbs.
Bicep Curl Latest Update: N/A
Barbell Rows Latest Update: Sep 4, 2007 230Lbs.
Overhead Press Latest Update: N/A

Latest Forum Posts

  • Forum:
  • Workout Journals
  • Replies:
  • 4
  • Views:
  • 303
View all 19 posts

Latest BodyBlog Entries

Welcome!

Posted in Training  :  Dec 28, 2010 5:43pm
Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!

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!Legs! Thanks for the add, keep up the hard work! Happy Training :) Jul 27, 2008 2:34pm
andreb
andreb Profile pic showing very good work on delts, horseshoe shape triceps, solid biceps and forearms and a thick chest/pecs on the way. Andre Sep 11, 2007 5:53pm
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