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Overall Goal
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Transform My Body
Get back in shape! I used to be really into lifting then tore my shoulder muscles being a rescue swimmer. I just got cleared to lift and plan to slim back down get cut and get jacked!
Progress & Goals
BEFORE
Aug 4, 2007
CURRENT
Sep 14, 2009
172.2 Lbs.
LEAN BODY MASS
37.8 Lbs.
BODY FAT
CURRENT WEIGHT
210
Lbs.
Sep 11, 2009
CURRENT BODY FAT
18
%
Sep 11, 2009
PROGRESS HISTORY
Lbs.
2007-12-16,2008-01-02,2008-02-21,2008-03-06,2009-09-11
180,182,185,189,210
%
2009-09-11
18
Lbs.
2007-12-16,2008-01-02,2008-02-21,2008-03-06,2009-09-11
147.6,149.2,151.7,155,172.2
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday + Thursday
-Chest
--3 x 8 BB
--3 x 10 ,8 ,6 Incline Bench - With progresive weights
--3 x 10 ,8 ,6 Decline Machine - Progressive weights
--3 x 10 ,8 ,6 Wide Chest Machine - Progressive Weights
--2 x 10, 8 - Cable Cross Progressive Weights
--100 Pushups (I know everyone will say thats to many but its training for the NAVY)
-Back
--3 x 10 ,8 ,6 High Row - Progressive Weights
--3 x 10 ,8 ,6 Lo Row - Progressive Weights
--2 x 10 , 8 - Lat Pulldown Progressive Weights
--5 x 10 - Pullups (Another NAVY thing)
-Shoulder / Traps
--3 x 10 , 8 ,6 Shoulder Press - Progressive Weights
--2 x 10 - Frontal Raises
--2 x 10 - Lateral Raises
--3 x 10 - Shrugs
-Abs
--2 x 50 Russian Twist
--2 x 30 sec Leg Lifts
--2 x 10 Cable Crunch
--4 x 10 Monkey Crunch
-Deadlift Right now 5x5 but looking at switching it up to 3 x 8
Now for Tuesday / Friday
-Legs
--5 x 5 Squat
--2 x 10 Leg Curl
--2 x 10 Leg EXT
--2 x 10 Calf Raises
--2 x 10 Leg Press
Biceps
--3 x 10, 8 ,6 Preacher Curl
--2 x 10 Curls
Triceps
--3 x 10 Tricep Extension
--2 x 10 Skull Crushers
-Chest
--3 x 8 BB
--3 x 10 ,8 ,6 Incline Bench - With progresive weights
--3 x 10 ,8 ,6 Decline Machine - Progressive weights
--3 x 10 ,8 ,6 Wide Chest Machine - Progressive Weights
--2 x 10, 8 - Cable Cross Progressive Weights
--100 Pushups (I know everyone will say thats to many but its training for the NAVY)
-Back
--3 x 10 ,8 ,6 High Row - Progressive Weights
--3 x 10 ,8 ,6 Lo Row - Progressive Weights
--2 x 10 , 8 - Lat Pulldown Progressive Weights
--5 x 10 - Pullups (Another NAVY thing)
-Shoulder / Traps
--3 x 10 , 8 ,6 Shoulder Press - Progressive Weights
--2 x 10 - Frontal Raises
--2 x 10 - Lateral Raises
--3 x 10 - Shrugs
-Abs
--2 x 50 Russian Twist
--2 x 30 sec Leg Lifts
--2 x 10 Cable Crunch
--4 x 10 Monkey Crunch
-Deadlift Right now 5x5 but looking at switching it up to 3 x 8
Now for Tuesday / Friday
-Legs
--5 x 5 Squat
--2 x 10 Leg Curl
--2 x 10 Leg EXT
--2 x 10 Calf Raises
--2 x 10 Leg Press
Biceps
--3 x 10, 8 ,6 Preacher Curl
--2 x 10 Curls
Triceps
--3 x 10 Tricep Extension
--2 x 10 Skull Crushers
My Nutrition Program View My Full Nutrition Program
Iceman1489 has not added any program information.
My Supplement Program View My Full Supplement Program
Iceman1489 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Girls are my motivation
Visitor Comments
Leave a Comment
doobz0326
awesome progress man . add me to your friends list if you would. your progress is something i want to follow and emulate . i welcome and critique or tips you have I can also be reached at doobzkhq@gmail.com. How is the lifting going?
Aug 13, 2008 4:58pm
BabyGunz76
i leave for MEPS today and boot camp tomorrow.. send me a PM so when i get out i can tell you about it, i should be getting out approximately july 4th weekend
Apr 30, 2008 7:24am
dpaul4553
thanks for the link to your thread. I'll probably check on it from time to time to see how it goes for you (I'm sure it will go well) - good luck!
Mar 9, 2008 11:21pm
dpaul4553
I'm seeing some progress - the weight is coming off now, maybe a little too fast this week and I hope to start seeing some new definition soon. I'm not sure that I'll add much size while I'm fat burning, but we will see...so you are starting your cut today then?
Mar 9, 2008 12:50am
dpaul4553
And you gotta look good for spring break. From your picture I would say you don't have far to go to get to shredded. Keep up the good work and you'll be the hit of the beach.
Mar 7, 2008 10:24pm
dpaul4553
No worries - not everyone "lives" at Bodyspace. I see you posted some new pictures since I last visited your site - looks like you are still making great progress. Keep it up and I'll do my best to reach my goals, too!
Mar 6, 2008 10:59pm
Compton24_OLD
You have a tremendous gift for your lats...keep hitting them hard and they'll blossom into something amazing. :D
Nice physique and way to hit the weights hard...good job man
Feb 26, 2008 7:21pm
UGARX
Alex, you've made some awesome gains and progress over the past 6 months. You hardly look like the same person. Keep lifting you are building a great looking physique.
Feb 22, 2008 10:18pm
Delgod
Nice Progress. I noticed you have a similar body build and similar stats compared to me.
Except you look like you have a athletic background due to the past picture.
Keep up the good work. Nice Physique btw.
Feb 16, 2008 2:18pm
hackettkd
hey, thanks for the add :) you've made some great gains! already a model...congrats. that's amazing. hope all is well, have a great week!
Feb 4, 2008 1:41am
sixpackabs
Hey bro looking solid athletic built and good job of bein one of the hollister male model must be nice to be on well good luck happy holiday and welcome to body space peace!
Dec 16, 2007 9:25pm
SuzieNicole
HEY! YAY im the first comment! YOu look really awesome! Are you really a hollister model??I have a friend you may know!
Dec 16, 2007 9:09pm