Bodybuilding.com Information Motivation Supplementation
in:
JoeTommy
15%
bf
196.1 Lbs.
wt
5'11"
ht
BodySpace Member
JoeTommy
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Reputation:

Member Since: Mar 21, 2012

Last Visit: May 7, 2013

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Followers

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Friends

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BODYGROUPS

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INSPIRED BY

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real name
Joe
age
25
gender
Male
location
Flushing, NY, US
gym
occupation
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Overall Goal
///
Lose Fat

Progress & Goals

BEFORE
Mar 20, 2012
CURRENT
May 9, 2013
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166.8 Lbs.

LEAN BODY MASS

29.4 Lbs.

BODY FAT

CURRENT WEIGHT
196.1
Lbs.
May 16, 2013
Lbs.
Save
CURRENT BODY FAT
15
%
Mar 22, 2012
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2012-03-21,2012-03-22,2012-08-09,2012-10-08,2013-01-28,2013-01-29,2013-01-31,2013-02-01,2013-02-04,2013-02-05,2013-02-07,2013-02-08,2013-02-11,2013-02-12,2013-02-15,2013-02-16,2013-02-18,2013-02-19,2013-02-23,2013-02-25,2013-02-26,2013-02-28,2013-03-02,2013-03-04,2013-03-05,2013-03-07,2013-03-09,2013-03-11,2013-03-12,2013-03-14,2013-03-17,2013-03-20,2013-03-21,2013-03-23,2013-03-24,2013-03-26,2013-03-28,2013-03-30,2013-04-01,2013-04-02,2013-04-04,2013-04-08,2013-04-09,2013-04-11,2013-04-13,2013-04-15,2013-04-17,2013-04-18,2013-04-20,2013-04-22,2013-04-23,2013-04-25,2013-04-27,2013-04-30,2013-05-01,2013-05-02,2013-05-06,2013-05-07,2013-05-09,2013-05-11,2013-05-13,2013-05-14,2013-05-16
197,197,187,195,190,190,190,190,190,190,195,195,195,195,195,195,195,195,195,195,195,195,195,195,195,195,195,195,195,195,193,193,193,195,195,196,195,195,195,195,195,195,195,197,197,197,197,197,197,197,197,195,195,196.2,196.4,196.4,196.4,196.4,196.6,195.6,196.2,196.2,196.2
May 27, 2012
195 Lbs.
%
2012-03-21,2012-03-22
15,15
May 27, 2012
9 %
Lbs.
2012-03-21,2012-03-22,2012-08-09,2012-10-08,2013-01-28,2013-01-29,2013-01-31,2013-02-01,2013-02-04,2013-02-05,2013-02-07,2013-02-08,2013-02-11,2013-02-12,2013-02-15,2013-02-16,2013-02-18,2013-02-19,2013-02-23,2013-02-25,2013-02-26,2013-02-28,2013-03-02,2013-03-04,2013-03-05,2013-03-07,2013-03-09,2013-03-11,2013-03-12,2013-03-14,2013-03-17,2013-03-20,2013-03-21,2013-03-23,2013-03-24,2013-03-26,2013-03-28,2013-03-30,2013-04-01,2013-04-02,2013-04-04,2013-04-08,2013-04-09,2013-04-11,2013-04-13,2013-04-15,2013-04-17,2013-04-18,2013-04-20,2013-04-22,2013-04-23,2013-04-25,2013-04-27,2013-04-30,2013-05-01,2013-05-02,2013-05-06,2013-05-07,2013-05-09,2013-05-11,2013-05-13,2013-05-14,2013-05-16
167.4,167.4,158.9,165.8,161.5,161.5,161.5,161.5,161.5,161.5,165.8,165.8,165.8,165.8,165.8,165.8,165.8,165.8,165.8,165.8,165.8,165.8,165.8,165.8,165.8,165.8,165.8,165.8,165.8,165.8,164.1,164.1,164.1,165.8,165.8,166.6,165.8,165.8,165.8,165.8,165.8,165.8,165.8,167.4,167.4,167.4,167.4,167.4,167.4,167.4,167.4,165.8,165.8,166.8,166.9,166.9,166.9,166.9,167.1,166.3,166.8,166.8,166.8
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LATEST MEASUREMENTS

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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

This Circuit workout will prove to be a challenge for anyone, and it works for anyone!

Structured Circuit Sets

At this point I'm currently performing structured circuits per muscle group to maximize the time that I have after work. I work out on a three-day split, and rest for one day; three on, one off. This seems to work for me but remember, we're all different!

Since I just started circuit training, I'm starting with 5 sets per circuit which averages out at about 25 minutes per training session and about 150 total repetitions. My repetitions will mimic an upside down pyramid for the time being. I perform each exercise one after the other - no rest - with 10,8,6,4, and 2 reps and a 1-2 min rest in between each circuit set.

My split is as follows:

Day 1: Chest/Triceps/abs/cardio

  • inclined push-up
  • declined push-up
  • standard push-up
  • close grip push-up
  • two hand overhead triceps extension
  • one hand overhead triceps extension

Day 2: Back/Biceps/abs/cardio

  • one-handed bent over row
  • shrugs
  • dumbbell deadlift
  • standard curls
  • hammer curls  

Day 3: Shoulders/Legs/abs/cardio

  • front raises
  • side raises
  • rear dealt raises
  • shoulder press
  • calf raises (w/ dumbbell in hand)
  • lunges (w/ dumbbell in hand)

Day 4: rest and repeat cycle

 

My Nutrition Program View My Full Nutrition Program

JoeTommy has not added any program information.

My Supplement Program View My Full Supplement Program

JoeTommy has not added any program information.

My Motivation Program View My Full Motivation Program

JoeTommy has not added any program information.

What JoeTommy Is Up To

JoeTommy tracked the workout: Shortcut To Size: Phase 1, Week 4, Day 25
MAY
16
2013
WORKOUT LOG:
Shortcut To Size: Phase 1, Week 4, Day 25
ENERGY LEVEL:
Pumped Up!
SELF RATING:
10/10
TOTAL TIME
00:55
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
7
TOTAL SETS
25
WEIGHT LIFTED
0 Lbs.
May 16, 2013 |
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JoeTommy tracked the workout: Shortcut To Size: Phase 1, Week 4, Day 23
MAY
14
2013
WORKOUT LOG:
Shortcut To Size: Phase 1, Week 4, Day 23
ENERGY LEVEL:
Pumped Up!
SELF RATING:
10/10
TOTAL TIME
01:00
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
10
TOTAL SETS
32
WEIGHT LIFTED
0 Lbs.
May 14, 2013 |
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JoeTommy tracked the workout: Shortcut To Size: Phase 1, Week 4, Day 22
MAY
13
2013
WORKOUT LOG:
Shortcut To Size: Phase 1, Week 4, Day 22
ENERGY LEVEL:
Pumped Up!
SELF RATING:
10/10
TOTAL TIME
01:00
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
9
TOTAL SETS
31
WEIGHT LIFTED
0 Lbs.
May 13, 2013 |
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JoeTommy updated his weight from 195.6 Lbs. to 196.2 Lbs., a 0.6 Lb. gain in 2 days.

196.2 Lbs.
May 13, 2013 |
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JoeTommy tracked the workout: Shortcut To Size: Phase 1, Week 3, Day 19
MAY
11
2013
WORKOUT LOG:
Shortcut To Size: Phase 1, Week 3, Day 19
ENERGY LEVEL:
Pumped Up!
SELF RATING:
10/10
TOTAL TIME
01:05
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
8
TOTAL SETS
26
WEIGHT LIFTED
0 Lbs.
May 11, 2013 |
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JoeTommy updated his weight from 196.6 Lbs. to 195.6 Lbs., a 1 Lb. loss in 2 days.

195.6 Lbs.
May 11, 2013 |
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JoeTommy added a new photo to his progress photos.

May 9, 2013 |
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JoeTommy tracked the workout: Shortcut To Size: Phase 1, Week 3, Day 18
MAY
09
2013
WORKOUT LOG:
Shortcut To Size: Phase 1, Week 3, Day 18
ENERGY LEVEL:
Pumped Up!
SELF RATING:
10/10
TOTAL TIME
00:50
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
7
TOTAL SETS
25
WEIGHT LIFTED
0 Lbs.
May 9, 2013 |
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JoeTommy updated his weight from 196.4 Lbs. to 196.6 Lbs., a 0.2 Lb. gain in 2 days.

196.6 Lbs.
May 9, 2013 |
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JoeTommy tracked the workout: Shortcut To Size: Phase 1, Week 3, Day 16
MAY
07
2013
WORKOUT LOG:
Shortcut To Size: Phase 1, Week 3, Day 16
ENERGY LEVEL:
Pumped Up!
SELF RATING:
10/10
TOTAL TIME
01:00
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
10
TOTAL SETS
32
WEIGHT LIFTED
0 Lbs.
May 7, 2013 |
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JoeTommy added a new program to his calendar: Jim Stoppani 12-Week Shortcut To Size
PROGRAM:
Jim Stoppani 12-Week Shortcut To Size
DETAILS:
MAIN GOAL: Build Muscle
WORKOUT FOR: Everyone
LEVEL: All Levels
TOTAL WEEKS
12
START DATE
Apr 22, 2013
May 7, 2013 |
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JoeTommy is now friends with jlllew00.

May 7, 2013
JoeTommy added a new program to his calendar: Jim Stoppani's 6-Week Shortcut To Shred
PROGRAM:
Jim Stoppani's 6-Week Shortcut To Shred
DETAILS:
MAIN GOAL: Lose Fat
WORKOUT FOR: Everyone
LEVEL: Expert
TOTAL WEEKS
6
START DATE
May 6, 2013
May 6, 2013 |
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JoeTommy tracked the workout: Shortcut To Size: Phase 1, Week 2, Day 8
APR
30
2013
WORKOUT LOG:
Shortcut To Size: Phase 1, Week 2, Day 8
ENERGY LEVEL:
Pumped Up!
SELF RATING:
10/10
TOTAL TIME
01:00
hr min
TOTAL CARDIO
00:00
hr min
TOTAL EXERCISES
9
TOTAL SETS
32
WEIGHT LIFTED
0 Lbs.
Apr 30, 2013 |
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JoeTommy updated his weight from 195 Lbs. to 196.2 Lbs., a 1.2 Lb. gain in 3 days.

196.2 Lbs.
Apr 30, 2013 |
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About Me

About Me:
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Visitor Comments

Leave a Comment
jlllew00
jlllew00 Thank you. The more support we all have, the better chance that we will not only reach our goals, but crush 'em! May 7, 2013 11:34am
kbaymiller
kbaymiller Thank you very much! Its an honor to be an inspiration! Keep up the hard work! :) Feb 12, 2013 9:45am
Yalda2012
Yalda2012 Thanks! I feel great new that I'm done just trying to see what I do next. I'm thinking of DTP OR Y3T Feb 6, 2013 9:39am
nshaabneh9
nshaabneh9 Thanks bro! Glad you liked the article. Your words are forever my inspiration! ~n Nov 6, 2012 1:17pm
craigcapurso
craigcapurso Thanks man. I will be adding more workouts to the list. Cheers Nov 1, 2012 12:31pm

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