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in:
Kostas89
9.1%
bf
160.8 Lbs.
wt
5'8"
ht
BodySpace Member
Kostas89
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Member Since: Aug 7, 2011

Last Visit: Today, 7:12am

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BODYGROUPS

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INSPIRED BY

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real name
Constantine Grigoriou
age
23
gender
Male
location
gym
Fitness Village
occupation
Graphic / Web Designer
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Overall Goal
///
Transform My Body
I Want to Gain Muscle, Get Ripped/Shredded and Low my Body Fat under 6%.
goal physique
Bodybuilder

Progress & Goals

BEFORE
Apr 1, 2011
CURRENT
Jul 24, 2012
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146.2 Lbs.

LEAN BODY MASS

14.6 Lbs.

BODY FAT

CURRENT WEIGHT
160.8
Lbs.
May 19, 2013
Lbs.
Save
CURRENT BODY FAT
9.1
%
May 19, 2013
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2011-08-07,2011-09-04,2011-09-09,2011-09-17,2011-09-25,2011-10-13,2011-10-16,2011-10-18,2011-10-27,2011-10-31,2011-11-01,2011-11-02,2011-11-03,2011-11-14,2011-11-16,2011-11-20,2011-11-22,2011-11-30,2011-12-04,2011-12-10,2011-12-17,2011-12-22,2011-12-31,2012-01-01,2012-01-02,2012-01-03,2012-02-01,2012-02-16,2012-02-26,2012-02-29,2012-03-02,2012-03-14,2012-03-16,2012-03-26,2012-03-28,2012-03-29,2012-03-31,2012-04-01,2012-04-04,2012-04-05,2012-04-06,2012-04-07,2012-04-08,2012-04-09,2012-04-20,2012-04-23,2012-05-02,2012-05-19,2012-06-14,2012-07-04,2012-07-22,2012-07-31,2012-10-14,2012-12-02,2013-01-01,2013-01-20,2013-03-23,2013-03-31,2013-04-07,2013-04-30,2013-05-19
147.4,145.2,146.3,145.2,143,143,141.9,143,140.8,143,145.2,143,140.8,145.2,143,145.2,147.4,144.1,143,145.2,147.4,146.3,146.7,146.7,147.4,147.4,149.2,149.6,146.7,148.7,149.6,151.1,154.9,156.2,157.3,158.8,159.1,159.3,160.4,161,162.8,160.6,159.1,159.5,164.3,158.4,158,154.2,150.7,152.9,154,156.6,163.2,163.2,163.9,167.2,167.6,165.4,164.3,164.3,160.8
Oct 19, 2014
202.8 Lbs.
%
2011-08-07,2011-08-08,2011-09-02,2011-09-04,2011-09-17,2011-10-13,2011-11-20,2011-12-04,2011-12-22,2011-12-31,2012-02-29,2012-03-02,2012-03-14,2012-03-29,2012-04-20,2012-04-23,2012-05-02,2012-05-19,2012-06-14,2012-07-07,2012-10-14,2012-12-02,2013-01-20,2013-03-23,2013-03-31,2013-04-07,2013-04-14,2013-04-30,2013-05-19
15,15,14.5,14.4,13.8,11.6,10.4,9.8,9.4,9.2,8.3,8.2,8.5,8.7,11.8,12,10,8.3,7.4,7,11,10.5,12,12,11.3,10.9,10.1,10.1,9.1
Oct 19, 2014
6 %
Lbs.
2011-08-07,2011-09-04,2011-09-09,2011-09-17,2011-09-25,2011-10-13,2011-10-16,2011-10-18,2011-10-27,2011-10-31,2011-11-01,2011-11-02,2011-11-03,2011-11-14,2011-11-16,2011-11-20,2011-11-22,2011-11-30,2011-12-04,2011-12-10,2011-12-17,2011-12-22,2011-12-31,2012-01-01,2012-01-02,2012-01-03,2012-02-01,2012-02-16,2012-02-26,2012-02-29,2012-03-02,2012-03-14,2012-03-16,2012-03-26,2012-03-28,2012-03-29,2012-03-31,2012-04-01,2012-04-04,2012-04-05,2012-04-06,2012-04-07,2012-04-08,2012-04-09,2012-04-20,2012-04-23,2012-05-02,2012-05-19,2012-06-14,2012-07-04,2012-07-22,2012-07-31,2012-10-14,2012-12-02,2013-01-01,2013-01-20,2013-03-23,2013-03-31,2013-04-07,2013-04-30,2013-05-19
126,124.3,125.2,125.2,123.3,126.4,125.4,126.4,124.5,126.4,128.4,126.4,124.5,128.4,126.4,130.1,132.1,129.1,129,131,133,132.5,133.2,133.2,133.8,133.8,135.4,135.8,133.2,136.4,137.3,138.3,141.7,142.9,143.9,145,145.2,145.4,146.4,147,148.6,146.6,145.2,145.6,144.9,139.4,142.2,141.4,139.5,142.2,143.2,145.7,145.3,146.1,146.7,147.1,147.5,146.7,147.7,147.7,146.2
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LATEST MEASUREMENTS

  • Waist
    34.2" a gain of 2.5" in 275 days
    Dec 2, 2012
  • Arms
    12" a gain of 0.1" in 214 days
    Dec 2, 2012
  • Chest
    37.4" a loss of 0.2" in 214 days
    Dec 2, 2012
  • Thighs
    22" a gain of 2" in 275 days
    Dec 2, 2012
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

Full Week Routine

I train with heavy weights and with 60 sec rest between each set, doing 18-21 sets per muscle group.

Day 1 Chest/Abs

Barbell bech press 6x10
Dumbbell incline bench press 4x10
Cable Crossover 4x10
Dumbbell Fly 4x10
Decline dumbbell fly 3x10

Kneeling cable crunch 4xfailure
Hanging Pike 4xfailure
Plank/Side Planks 1xfailure

 

Day 2 Quads/Calves

Step Machine 8min
Elliptical 8min

Calf raise 4xfail
Seated calf raise 4xfail

Barbell Squat 8x10
Bulgarian split squat 4x10
Machine leg extensions 4x10
Machine Leg Press 4x10

Day 3 Biceps/Triceps  

Zottman curl 4x10
Standing wide Biceps curl 3x10
Steated close preacher curl 3x10
Hammer curl 3x10
Concentration dummbell curl 3x10

Close-grip Barbell bench press 4x10
Overhead bar press 3x10
Cable triceps overhead 3x10
Cable triceps pushdown 3x10
Dips 3x10


Day 4 Rest

 

Day 5 Back/Hamstings

 

T-bar ben-over row 4x10
Cable seated close row 4x10
Cable Close grip pulldown 4x10
Wide pullups 6xfail
Deadlift 4x10

Romanian deadlift 3x10
One legged cable kickback 3x10
Barbell glute bride 4x10
Machine leg curl 4x10

 

Day 6 Delts/Traps/Calves

Elliptical 8min
Step 8min

Calf Raise 3xfail
Seated calf raise 4x fail

Seated dumbbell press 4x10
Dumbbell lateral raise 3x10
Dumbeel front raise 3x10
Reverse flyes 3x10
Machine rear raise 3x10

Shrug 7x10

Day 7 Rest

My Nutrition Program View My Full Nutrition Program

I eat clean and healthy most of the times.

I eat 8 times a day, only heatlhy and low trans-fat foods i preffer walnuts/almonds and olive oil for my fats intake. For protein i eat chicken, turkey, fish, lean meat all roasted and skim milk, yogurt, whey/casein & cottage. For carbohydrates i eat complex carbs like whole wheat pasta, bread and some vegetables and fruits.

April 9, 2012

Breakfast
Quaker Oat Bran Cereal
Banana, raw
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat Peanut butter
ON Gold Standard 100% Whey Vanilla Ice Cream

Snacks
Banana,
raw Almonds, NFS

Lunch
Meat loaf with potatoes, vegetable (frozen meal)
Broccoli, cooked, from fresh, fat not added in cooking 
Olive oil

Afternoon
Bread, whole wheat, 100%, toasted
Turkey, light or dark meat, smoked, cooked, skin not eaten
Egg, whole, boiled

Pre-Workout
Bread, whole wheat, 100%, toasted
Turkey, light or dark meat, smoked, cooked, skin not eaten
Apple, raw
Egg, white only, cooked

Post-Workout
ON Glyco-Maize Carbs
ON Gold Standard 100% Whey Vanilla Ice Cream
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat
Banana, raw

Dinner
Spaghetti, cooked, whole wheat, fat not added in cooking
Ground beef, 85% - 89% lean, cooked (formerly extra lean)

Before Bed After 12
ON Gold Standard 100% Casein Chocolate Supreme
Olympos Milk 1,5% Greece 

My Supplement Program View My Full Supplement Program

Kostas89 has not added any program information.

My Motivation Program View My Full Motivation Program

Kostas89 has not added any program information.

What Kostas89 Is Up To

Kostas89 is now friends with Rlucky.

4 hours ago

Kostas89 Back to my program :)

7 hours ago |
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Kostas89 updated his body fat from 10.1% to 9.1%, a loss of 1% in 19 days.

9.1%
7 hours ago |
johndfox18 likes this.
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Kostas89 updated his weight from 164.3 Lbs. to 160.8 Lbs., a 3.5 Lb. loss in 19 days.

160.8 Lbs.
7 hours ago |
johndfox18 likes this.
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Kostas89 is now friends with 40new20.

May 11, 2013

Kostas89 updated his weight from 164.3 Lbs. to 164.3 Lbs., no change in 23 days.

164.3 Lbs.
Apr 30, 2013 |
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Kostas89 added a new photo to his progress photos.

Apr 29, 2013 |
johndfox18 likes this.
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Kostas89 is now friends with DarthDoobz.

Apr 29, 2013

Kostas89 i have cold and doctor said i have to be out of the gym for 3 weeks :( damn... i will be back sooner

Apr 27, 2013 |
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Kostas89 updated his body fat from 10.9% to 10.1%, a loss of 0.8% in 7 days.

10.1%
Apr 14, 2013 |
johndfox18 and jpauls10 like this.
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Kostas89 is now friends with nktaylor81 and pdlfst.

Apr 7, 2013

Kostas89 updated his body fat from 11.3% to 10.9%, a loss of 0.4% in 7 days.

10.9%
Apr 7, 2013 |
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Kostas89 updated his weight from 165.4 Lbs. to 164.3 Lbs., a 1.1 Lb. loss in 7 days.

164.3 Lbs.
Apr 7, 2013 |
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Kostas89 Nothing... No one.. will hold me back.

Apr 7, 2013 |
johndfox18 and Jacquesvisser like this.
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Kostas89 updated his body fat from 12% to 11.3%, a loss of 0.7% in 8 days.

11.3%
Mar 31, 2013 |
GeezeMan and johndfox18 like this.
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About Me

About Me:
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Visitor Comments

Leave a Comment
DarthDoobz
DarthDoobz thanks for the compliments man , will do .How are you how is your training going? could you do me a favor if your on instagram can you post your instagram name in my bodyblog post on my profile . It would be cool to follow you there too! As I get on Instagram I will give you my name as well! stay in touch May 7, 2013 3:19am
DarthDoobz
DarthDoobz wow man hope you feel better! I am doing good 1 year of training coming up! dropped from 25% bf to 13% in 10 months. On my way to 10% things are going great May 2, 2013 10:33pm
DarthDoobz
DarthDoobz how are you? how is your training going? Apr 29, 2013 8:37pm
johndfox18
johndfox18 thanks for the add. Mar 28, 2013 3:38pm
Yannismkl
Yannismkl Geia sou Kosta! How is everything mate? I hope you are doing well and keep on training! Jan 13, 2013 1:34am
BIG_ARMS1
BIG_ARMS1 Hi my friend, How are you? I am fine Excuse me to the delay time to answer your comment here I wish you and all yours a Great Merry Christmas and a Very Happy New Year It's great to hear about you Keep in contact and in training hard also Dec 18, 2012 11:09am
NOLAGUY52
NOLAGUY52 Thanks for the pic rate and comment. Glad your training is on track Dec 3, 2012 12:40pm
Yannismkl
Yannismkl Geia sou Kosta! How is everything mate! Hope you still training hard! Take care my friend. Ta leme! Sep 16, 2012 10:46am
BIG_ARMS1
BIG_ARMS1 Hi my friend, How are you? I am fine Long time without contact cause my internet connection is unstable, I hope to fix it soon It's great to hear about you How is your workout? Mine is great, I keep doing it with a personal trainer, at home Keep in training hard and in contact Aug 29, 2012 1:36pm
Renaewhyte
Renaewhyte EVERY TIME I see your pics... You get more impressive... Your journey in transforming yourself is brilliant.. as always.. LOVE your work :D Aug 19, 2012 7:00am
Yannismkl
Yannismkl Geia sou Kosta. Amazing progress! Fetes eisai file! Apsogos! Keep it up! Aug 2, 2012 8:30am
NOLAGUY52
NOLAGUY52 Dude look at you man. That that is what I call progress. I told you you were capable of achieving this kind Of result. You let nothing stop you. Nothing left to do now except get big Fantastic job mate. I am looking to watching you grow now Jul 24, 2012 6:30pm
NOLAGUY52
NOLAGUY52 trainning legs 2x a week is really going to show gains all over great job Jul 5, 2012 11:40pm
cbritewell
cbritewell New back pic evidence of some hard work! Jun 23, 2012 7:36am
GeezeMan
GeezeMan great status Jun 21, 2012 10:12pm
TStranger
TStranger Hey! Thank you, that's so kind of you, well, I think I would ask if you have permitted me to. I asked a question onto my bodyblog, guess you could drop your answer there and PLEASE. thanks dude, and it was all my pleasure! =). Jun 21, 2012 4:11pm
BIG_ARMS1
BIG_ARMS1 Thx for the invite, my new friend here :) Keep in contact and in training hard Jun 20, 2012 1:50pm
TStranger
TStranger Amazing man! great progress. Jun 13, 2012 10:23am
andreb
andreb Welcome. All your hard work has certainly paid off. Andre Jun 6, 2012 8:33am
swimmer2
swimmer2 u have made phenomenal prog over the past 5 years. keep up your outstanding bbing work! - jeff Jun 3, 2012 2:03pm

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