Bodybuilding.com Information Motivation Supplementation
in:
MH3000
14%
bf
215 Lbs.
wt
5'11"
ht
BodySpace Member
MH3000
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Reputation:

Member Since: Dec 17, 2007

Last Visit: Jan 22, 2013

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BODYGROUPS

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INSPIRED BY

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real name
MH (3000)
age
gender
Male
location
Kansas City, MO, US
gym
24 Hour Fitness
occupation
Police Officer (OPPD)
Overall Goal
///
Transform My Body
I have come a long way, knocking off fat and random bs...Time to keep it going...Stay motivated and push myself beyond the limits that my mind has placed in front of me!!!
goal physique
Athlete

Progress & Goals

BEFORE
Nov 18, 2007
CURRENT
Mar 4, 2012

184.9 Lbs.

LEAN BODY MASS

30.1 Lbs.

BODY FAT

CURRENT WEIGHT
215
Lbs.
Jan 22, 2013
Lbs.
Save
CURRENT BODY FAT
14
%
Jan 22, 2013
%
Save

PROGRESS HISTORY

Lbs.
2007-12-17,2009-05-28,2009-08-05,2009-09-28,2010-02-28,2010-03-28,2010-04-28,2010-05-28,2010-07-02,2011-05-31,2011-07-25,2012-01-17,2013-01-22
250,240,216,220,251,220,205,195,195,204,198,211,215
Apr 16, 2013
200 Lbs.
%
2007-12-17,2011-05-31,2012-01-17,2013-01-22
19,13,19,14
Apr 16, 2013
10 %
Lbs.
2007-12-17,2009-05-28,2009-08-05,2009-09-28,2010-02-28,2010-03-28,2010-04-28,2010-05-28,2010-07-02,2011-05-31,2011-07-25,2012-01-17,2013-01-22
202.5,194.4,175,178.2,203.3,178.2,166.1,157.9,157.9,177.5,172.3,170.9,184.9

LATEST MEASUREMENTS

  • Arms
    17" no change in 564 days
    Jan 17, 2012
  • Waist
    34" a loss of 4" in 331 days
    Jul 2, 2010
  • Chest
    42" a loss of 2" in 331 days
    Jul 2, 2010
  • Thighs
    24" a loss of 3" in 331 days
    Jul 2, 2010
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My Workout Program

Phase 1

Week 1 and 2 Strength Phase part 1: Heavy Weight

Monday: Chest: Dumbbell Bench Press 3 sets of 8, 6, 4 followed by decline Pushups till failure. Incline Barbell Bench Press 3 sets of 8, 6, 4 followed by Pushups till failure.
Arms: Standing Barbell Curl 3 sets of 6. Incline Dumbbell Curl 2 sets of 6. Dips Narrow Grip 2 sets of 8. Pushdowns 3 sets of 6.
Abs: Hanging Knee Raises 2 sets of 10, 15. Knee-ins 2 sets of 10, 15.
15 min of HIIT cardio: 1 minute at 50% and 1 minute at 70% for 15 minutes

Tues: Legs: Barbell Squats 4 sets of 10, 8, 6, 4. Leg Press (unilateral) 2 sets of 8. Lying Leg Curl 3 sets of 8, 6, 4. Romanian Dead-lift 3 sets of 10.

Wends: 30 min cardio at 60% any piece of cardio equipment
Thurs: Shoulders: Seated Dumbbell Press 3 sets of 8, 6, 4. Bent-Over Lateral Raise 3 sets of 8, 6, 6. Dumbbell Lateral Raise 2 sets of 8,
AB Circuit: 3 sets of 15 and rest for 1 minute only after completing all 3 exercises. Sit-ups, Crunch, Jack-knife.
Triceps: Skull Crusher 3 sets of 8, 6, 6. Dips 3 sets of 8, 6, 6. Pushdowns 3 sets of 15.
Friday: Back: Pullups 3 sets to failure. Bent Over Barbell Row 3 sets of 8, 6, 4. Seated Cable Row 3 sets of 8, 6, 4.
HIIT Cardio: 1 minute of 50% and 1 minute of 70% for 25 minutes

Sat-Sun: Active Rest

Week 3 and 4 Strength Phase Part 2: Heavy weight still…

Monday: Chest: Incline Barbell Bench Press 3 sets of 5. Weighted Dips (wide Grip) 3 sets of 5.
Superset: Decline Pushups 1 set till failure. Incline Dumbbell Fly 1 set of 15.
HIIT Cardio: 1 minute at 50% and 30 seconds at 90% for 30 minutes.


Tues: Pullups 3 sets of 5-10. Seated Cable Row 3 sets of 5. Bent Over Barbell Row 2 sets of 15
Abs Circuit: Machine or Rope Crunch, Hanging Knee Raise, Knee-ins. 3 sets of 15-20 and only rest for 1 minute only after completing all 3 exercises.

Wends: Cardio: 35 minutes on a cross trainer at 75%

Thurs: Arms: Standing Barbell Curl 3 sets of 5. Dip Close Grip 3 sets of 5. Preacher Curl 3 sets of 5. Pushdowns 3 sets of 10.
Ab Circuit: 2 sets of 15. Reverse crunch, Decline situps, Knee-ins.

Friday: Legs: 3 sets of 5 for each exercise. Leg Press, Leg Extension, Lying Leg Curl, Standing Calf Raise, Seated Barbell Press.
HIIT Cardio: 1 minute at 50% and 30 seconds at 90% for 20 minutes.

Sat/Sun: Active rest

WEEK 5: ACTIVE REST


Phase 2

Week 6 and 8 Supersets: No Rest: 2-3 sets of 15-20 reps/or till fail: Back to Back workouts on different muscle groups

Monday: Chest/Back, Shoulder/Abs: HIIT 30 min cardio
Chest: Barbell bench press 2 sets 15-20 reps. Pushups (feet elevated) 2 sets 15-20. Incline dumbbell bench press 1 set 15-20 reps
Back: One arm dumbbell row 2 sets of 15-20. Bent over barbell row, 2 sets of 15-20. Pull down 2 sets of 15-20 reps
Shoulders: Upright row 2 sets of 15-20. Seated dumbbell press 2 sets of 15-20 reps
Abs Circuit: Jackknife 2 sets of 15-20. Hanging running man 2 sets of 15-20. Crunch 2 sets of 15-20 reps. Do all moves back to back then rest for 1 min then continue till failure
Cardio: 1.0 incline and increase speed by 0.5 every minute for 4 minutes then back down to jog pace for 2 minutes. Continue in the same fashion for 30 minutes.



Tues: Legs
Quads: Barbell squat or leg press 4 sets reps 15, 20, 25, 10. Leg extension 4 sets of 10,15,15,10
Hamstrings, glutes, and lower back: Lying leg curl 5 sets of 10, 8, 8, 6,20. Hyperextension 5 sets of 10, 8, 8, 6, 20.

Wends: HIIT 20 min cardio: Set incline to 2.0 and run for 1 minute at 80% then run a minute for 50% then continue for 20 minutes.
Thurs: Arms: Standing bicep curl 5 sets of 10, 8, 6, 5, 20. Dips close grip 5 sets of 10, 8, 6, 5, 20. Preacher curl 3 sets of 8, 8, 6. Skull crusher 3 sets of 8, 8, 6.
Abs Circuit: Jackknife 2 sets of 15-20. Hanging running man 2 sets of 15-20. Crunch 2 sets of 15-20 reps. Do all moves back to back then rest for 1 min then continue till failure
Friday: Cardio Circuit: 1 min jump rope, 30 sec pushups, 30 second jump rope, 30 second pushups. Rest for 1 minute and repeat for 20 min

Sat: Upper body: 5 sets of 10-15: 40 min cardio a 65%
Incline barbell bench press 5 sets of 8, 8, 6, 15*,6. Pullups 5 sets of 8, 8, 6, 15*, 6. Seated dumbbell press 5 sets of 8,8, 6,15*,6. (*Drop Set: Pick a weight that causes you to fail at 5 the lower weight to get to 15)

Sun: Active Rest

Weeks 7 and 9 Muscle Building: HEAVY WEIGHT
Rules: do 5 reps then rest for 20 seconds then continue to alternate until you have completed 12-20 reps or until failure. Pick a weight that is going to cause you to fail at 5 reps.

Monday: Chest, Bicep, Abs: 30 min Cardio
Chest: Incline barbell bench press, Barbell bench press
Biceps: standing bench curl, Preacher or incline dumbbell curl
Cardio: 30 minutes at 65-70%

Tues: Back: Bent over barbell row, Seated cable row
Triceps: Pushdown, Dips*till failure each time

Wends: Speed run cardio: set the treadmill incline for 8-12 and run at 80% for 30 seconds then place feet on the side and rest for 30. Alternate for 15 minutes then lower the incline to 3. Do another 15 minutes between 50% and 80% intervals for 15 minutes

Thurs: 1 min jump rope, 30 sec pushups, 30 seconds of jump rope, 30 seconds of pushups. Rest for 1 minute and repeat for 30 min

Friday: Shoulders, Abs: Incline walk treadmill for 30 min
Shoulders: Seated dumbbell press, Upright row
Abs: Machine crunch, Hanging

My Nutrition Program View My Full Nutrition Program

MH3000 has not added any program information.

My Supplement Program View My Full Supplement Program

MH3000 has not added any program information.

My Motivation Program View My Full Motivation Program

My Motivation Program

Sometimes I find it very hard to stay motivated while working out...I think that this is mainly because doing the same routine can just give you muscle fatigue. When this happens I tend to reflect back on what I'm really trying to accomplish, where I came from, and how hard I worked to get this danm far.

Aside from having the "Great Body" I want to live and very long and "Healthy" life for my family.

In life we need to learn to do what we HATE, In order to enjoy what we LOVE. Doing what is necessary early in your day, will leave you confident and accomplished for the rest of it. All your task after that will seem a lot easier.

What MH3000 Is Up To

MH3000 is now friends with VWJACKSON.

Mar 3, 2013

MH3000 Motivated....Time to get into GO mode!

Jan 22, 2013 |
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MH3000 updated his body fat from 19% to 14%, a loss of 5% in 371 days.

Jan 22, 2013 |
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MH3000 updated his weight from 211 Lbs. to 215 Lbs., a 4 Lb. gain in 371 days.

Jan 22, 2013 |
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MH3000 is now friends with FitnesschickDom.

Dec 7, 2012

MH3000 is now friends with 4horseman.

Nov 1, 2012

MH3000 updated his motivation level from 10/10 to 10/10.

Jul 15, 2012 |
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MH3000 Time to GO HARD!!! Phase 1 begins now...

Jul 15, 2012 |
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MH3000 added a new profile photo.

Jun 27, 2012

MH3000 getting re-focused

Jun 24, 2012 |
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MH3000 updated his motivation level from 7/10 to 10/10.

Jun 24, 2012 |
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MH3000 is now friends with !Legs!.

Jun 24, 2012

MH3000 Damn I am feeling that slacking bug...I gotta get my head back in the game!!!

Jun 23, 2012 |
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MH3000 updated his motivation level from 8/10 to 7/10.

Jun 23, 2012 |
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MH3000 Been slacking man...need to get my head outta my ass and back in the game!!!

Jun 23, 2012 |
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About Me

About Me:
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Visitor Comments

Inspired0317
Inspired0317 Sup bro, I hope you find your motivation cause us little guys are watching! Good luck with your goals! Jun 27, 2012 8:01am
lacys
lacys Glad To see you back! Jun 23, 2012 6:36am
lacys
lacys What's good man glad to see ya back here looks like workouts great and coming along! Mar 5, 2012 9:36am
minnie1114
minnie1114 Doing good just getting back on track. Jan 24, 2012 9:24am
lacys
lacys Long time no see how are you???? Jan 18, 2012 8:27am
miked512
miked512 Happy New Year!! Where the heck you been at? Hiding in a gym hogging all of the weights? Jan 3, 2012 11:22pm
miked512
miked512 Man, I see you're making progress, getting some cuts, bigger arms, and have managed to cop yourself a nice and fancy set of spectacles as well. You've come a long way. Keep up the fantastic work!! Got me up here beating the crap out of myself!! Still racing? Dec 6, 2011 9:07pm
BahamianBeauty
BahamianBeauty i slacked off but im getting back into in it! Needed some motivation. Im gonna get more active with my bodyspace account Nov 5, 2011 11:06am
lacys
lacys hows it going Oct 31, 2011 5:27pm
ceca
ceca Lol #contest ready workout! Hows training going for u? Oct 23, 2011 9:29am
lacys
lacys good work man! keep it up! holla Oct 11, 2011 10:35am
lacys
lacys How are things? Oct 8, 2011 6:57pm
ShaunX
ShaunX ABOUT AB TIPS.....I SAT ON A BOUNCY BALL AND LEANED BACK WITH A BROOM STICK ACROSS MY SHOULDERS AND TWISTED SIDE TO SIDE FOR AT LEAST 10 MINUTES OR UNTIL BURNING...KEEP TOES CLOSE TO THE WALL SO YOU WONT FALL BACK Oct 7, 2011 4:23pm
Desire88
Desire88 You look great. Yes I was. I haven't for the past two weeks. I am trying to find out how to juggle my school work, work and exercising. Money has been tight so buying healthy eats has been hard too. Thanks for asking :-) Sep 14, 2011 11:00am
AntonioWright
AntonioWright Hell, look at you! I didn't even recognize you at first. Man, keep killing it! Sep 13, 2011 2:20am
JustMinxy
JustMinxy Northland & Ill have the grand opening deets coming asap! Sep 12, 2011 10:41am
ivy78
ivy78 Been doing ok :) Sep 10, 2011 7:30pm
NupeSolo
NupeSolo Sup my dude! Good looking for checking on me. Training is coming along well. I remain motivated and cutting is coming along well. But my boy who is training me said its coming along a little too well. I am losing muscularity while cutting. I need to reverse before I lost show quality. Gonna check two weeks out before I register for the show. How about you? Where are your progress pics? Sep 9, 2011 5:08pm
god1great
god1great what up bruh. checking in hope training is going well,......... Sep 6, 2011 4:39pm
JustMinxy
JustMinxy Thats so true! You have to come check out my gym for the grand opening...coming soon! Sep 2, 2011 11:46am
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