Discounts & Deals - Sign Up!
Fit Status /// View History
I'm down to 177 pounds and have 6 and a half weeks to get to 170.
May 24, 2012 4:02am
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Nov 2006
HOW I STARTED:
I started training to be a runner when I was 13. I ran High School Varsity Track and Cross Country all 4 years. After I graduated in 2003 I was pretty scrawny. At the time I thought I was pretty big, but now I know I was just extremely lean, and very arrogant. I started lifting weights in 2004, but didn't get serious about it until late in 2006, when I realized how small I was and wanted to get a lot bigger. I've been lifting for just over 3 years now, minus about 5 months I had to take off to go to training for the Army. I lost a lot of time and muscle, and have just rescently gotten back into great shape.
WHY I LOVE IT:
I love weight lifting, and enjoy running still. I love the feeling I get when my muscles are pumped up after lifting some heavy weight. (or at least heavy to me) I love knowing that what I'm doing is making a difference and improving on the size and strength of my body.
MikeEsp_Fit's Progress & Goals
Progress Photos
Lbs.
2012-04-15, 2008-06-01, 2008-12-20, 2009-01-03, 2009-01-26, 2009-01-27, 2009-01-28, 2009-01-29, 2009-01-30, 2009-01-31, 2009-02-01, 2009-02-02, 2009-02-03, 2009-02-04, 2009-02-05, 2009-02-06, 2009-02-15, 2009-02-16, 2009-02-17, 2009-02-22, 2009-02-25, 2009-03-07, 2009-03-11, 2009-03-15, 2009-03-18, 2009-03-27, 2009-03-31, 2009-04-22, 2009-05-13, 2009-05-21, 2009-06-02, 2009-06-12, 2009-07-03, 2009-08-18, 2009-09-18, 2009-09-20, 2009-10-11, 2009-10-28, 2010-01-02, 2010-06-30, 2010-07-31, 2010-10-10, 2010-10-25, 2010-10-29, 2010-11-09, 2010-11-13, 2010-11-16, 2011-01-19, 2011-03-03, 2012-04-15
182.0, 167.0, 182.0, 190.0, 195.0, 193.0, 194.0, 194.0, 195.0, 195.0, 195.5, 196.0, 195.5, 197.0, 196.0, 197.0, 200.0, 200.0, 201.0, 201.0, 196.0, 204.0, 203.0, 206.0, 204.0, 198.0, 196.0, 193.0, 185.0, 187.0, 186.0, 184.0, 182.0, 195.0, 186.0, 190.0, 200.0, 199.0, 195.0, 205.0, 195.0, 188.0, 200.0, 205.0, 210.0, 205.0, 203.0, 191.0, 189.0, 182.0
2012-06-30
172 Lbs.
TIME UNTIL GOAL:
37 days
Jun 30, 2012
Start:
167 Lbs.
Goal:
172 Lbs.
Jun 30, 2012
%
2012-04-15, 2008-12-20, 2009-02-02, 2009-05-21, 2009-06-12, 2009-07-03, 2009-08-18, 2010-10-10, 2012-04-15
10.0, 11.6, 14.8, 12.0, 9.2, 8.0, 11.0, 8.0, 10.0
2012-06-30
4 %
TIME UNTIL GOAL:
37 days
Jun 30, 2012
Start:
11.6%
Goal:
4%
Jun 30, 2012
Lbs.
2008-12-20, 2009-01-26, 2009-01-27, 2009-01-28, 2009-01-29, 2009-01-30, 2009-01-31, 2009-02-01, 2009-02-02, 2009-02-03, 2009-02-05, 2009-02-15, 2009-05-13, 2009-05-21, 2009-06-02, 2009-06-12, 2009-07-03, 2009-08-18, 2010-10-10, 2012-04-15
160.9, 166.1, 164.4, 165.3, 165.3, 166.1, 166.1, 166.6, 167.0, 166.6, 167.0, 170.4, 162.8, 164.6, 168.9, 167.1, 167.4, 173.6, 173.0, 163.8
Current LBM:
163.8 Lbs.
Apr 15, 2012
this member has not entered weight or body fat
Latest Bodystats
Changed weight from 189Lbs. to 182Lbs.
7Lbs. loss in the last 409 days
Apr 15, 2012
Latest Bodystats
Changed weight from 189Lbs. to 182Lbs.
7Lbs. loss in the last 409 days
Apr 15, 2012
Latest Bodystats
Changed weight from 189Lbs. to 182Lbs.
7Lbs. loss in the last 409 days
Apr 15, 2012
MikeEsp_Fit's Program
My Workout Program View My Full Workout Program
My Workout Program
I'm currently doing the Max OT Workout. You can check it out at: http://www.ast-ss.com/maxot.php
This was a workout I did a while back, it's a great workout for putting on mass. It should be combined with a very high protein diet. This workout is also carb friendly.
MONDAY
Morning Workout
Chest
Barbell Bench Press – 5 X 15, 10, 8, 6, 4
Barbell Incline Press – 4 X 12, 10, 8, 6
Cable Flyes:
Incline – 2 X 12
Flat – 2 X 12
Decline – 2 X 12
Dumbbell Pullovers – 3 X 15
Back
Wide Grip Pull ups – 2 X Failure
Bent Over Barbell Rows – 5 X 20, 12, 10, 8, 8
V-Bar Barbell Rows – 4 X 12, 10, 8, 8
Lat Pulldowns – 4 X 12, 10, 8, 8
Seated Cable Rows – 4 X 12, 10, 10, 10
Evening Workout
Legs
Squats – 6 X 50, 20, 15, 12, 10, 8
Deadlift – 5 X 20, 15, 12, 8, 8
Hack Squats – 4 X 8-12
Lying Leg Curls – 6 X 20, 15, 12, 8, 8, 8
Leg Extension – 6 X 20, 15, 12, 8, 8, 8
Donkey Calf Raises – 5 X 20
Smith Machine Calf Raises – 5 X 12
TUESDAY
Shoulders
Barbell Military Press – 5 X 15, 10, 8, 6, 6
Dumbbell Lateral Raises – 4 X 12, 8, 8, 8
Dumbbell Bent Over Raises – 4 X 12, 8, 8, 8
Upright Rows – 5 X 15, 12, 10, 8, 8
Biceps
Barbell Bicep Curls – 5 X 15, 10, 8, 6, 6
Seated Dumbbell Curls – 4 X 12, 8, 8, 8
Preacher Curls – 4 X 12, 10, 8, 8
Triceps
Skull Crushers – 5 X 15, 12, 10, 8, 8
Cable Pressdowns – 4 X 12, 10, 8, 8
Dumbbell Kick-Backs – 4 X 12, 10, 8, 8
Forearms
Reverse Barbell Curls – 4 X 12, 10, 8, 8
Behind the Back Wrist Curls – 3 X 10
WEDNESDAY
Morning Workout
Chest
Dumbbell Bench Press – 5 X 12, 10, 8, 6, 6
Dumbbell Incline Press – 4 X 12, 10, 8, 8
Incline Dumbbell Flyes – 4 X 12, 10, 8, 8
Chest Dips – 3 X 12, 10, 10
Flexed Push-ups – 3 X 15
Back
V-Bar Pull-ups – 2 X Failure
Incline Seated Dumbbell Rows – 4 X 15, 12, 8, 8
V-Bar Barbell Rows – 4 X 12, 10, 8, 8
Lat Pulldowns – 4 X 12, 10, 8, 8
Single Arm Dumbbell Rows – 4 X 12, 10, 8, 8
Evening Workout
Legs
Squats – 5 X 25, 20, 15, 10, 5
Deadlift – 4 X 15, 12, 8, 8
Lunges – 3 X 10
Lying Leg Curls – 5 X 15, 12, 8, 8, 8
Leg Extension – 5 X 15, 12, 8, 8, 8
Standing Calf Raises – 5 X 20
Seated Calf Raises – 5 X 12
THURSDAY
Shoulders
Dumbbell Shoulder Press – 5 X 12, 10, 8, 6, 6
Dumbbell Front Raises – 4 X 12, 8, 8, 8
Dumbbell Bent Over Raises – 4 X 12, 8, 8, 8
Dumbbell Shrugs – 4 X 12, 10, 8, 8
Biceps
Alternating Dumbbell Curls – 4 X 10, 8, 6, 4
Cable Curls – 4 X 12, 8, 8, 8
Single Arm Preacher Curls – 4 X 12, 10, 8, 8
Triceps
Skull Crushers – 4 X 12, 10, 8, 8
Overhead Cable Extension – 4 X 12, 10, 8, 8
Bench Dips – 4 X 12, 10, 8, 8
Forearms
Hammer Curls – 4 X 12, 10, 8, 8
Behind the Back Wrist Curls – 3 X 10
This was a workout I did a while back, it's a great workout for putting on mass. It should be combined with a very high protein diet. This workout is also carb friendly.
MONDAY
Morning Workout
Chest
Barbell Bench Press – 5 X 15, 10, 8, 6, 4
Barbell Incline Press – 4 X 12, 10, 8, 6
Cable Flyes:
Incline – 2 X 12
Flat – 2 X 12
Decline – 2 X 12
Dumbbell Pullovers – 3 X 15
Back
Wide Grip Pull ups – 2 X Failure
Bent Over Barbell Rows – 5 X 20, 12, 10, 8, 8
V-Bar Barbell Rows – 4 X 12, 10, 8, 8
Lat Pulldowns – 4 X 12, 10, 8, 8
Seated Cable Rows – 4 X 12, 10, 10, 10
Evening Workout
Legs
Squats – 6 X 50, 20, 15, 12, 10, 8
Deadlift – 5 X 20, 15, 12, 8, 8
Hack Squats – 4 X 8-12
Lying Leg Curls – 6 X 20, 15, 12, 8, 8, 8
Leg Extension – 6 X 20, 15, 12, 8, 8, 8
Donkey Calf Raises – 5 X 20
Smith Machine Calf Raises – 5 X 12
TUESDAY
Shoulders
Barbell Military Press – 5 X 15, 10, 8, 6, 6
Dumbbell Lateral Raises – 4 X 12, 8, 8, 8
Dumbbell Bent Over Raises – 4 X 12, 8, 8, 8
Upright Rows – 5 X 15, 12, 10, 8, 8
Biceps
Barbell Bicep Curls – 5 X 15, 10, 8, 6, 6
Seated Dumbbell Curls – 4 X 12, 8, 8, 8
Preacher Curls – 4 X 12, 10, 8, 8
Triceps
Skull Crushers – 5 X 15, 12, 10, 8, 8
Cable Pressdowns – 4 X 12, 10, 8, 8
Dumbbell Kick-Backs – 4 X 12, 10, 8, 8
Forearms
Reverse Barbell Curls – 4 X 12, 10, 8, 8
Behind the Back Wrist Curls – 3 X 10
WEDNESDAY
Morning Workout
Chest
Dumbbell Bench Press – 5 X 12, 10, 8, 6, 6
Dumbbell Incline Press – 4 X 12, 10, 8, 8
Incline Dumbbell Flyes – 4 X 12, 10, 8, 8
Chest Dips – 3 X 12, 10, 10
Flexed Push-ups – 3 X 15
Back
V-Bar Pull-ups – 2 X Failure
Incline Seated Dumbbell Rows – 4 X 15, 12, 8, 8
V-Bar Barbell Rows – 4 X 12, 10, 8, 8
Lat Pulldowns – 4 X 12, 10, 8, 8
Single Arm Dumbbell Rows – 4 X 12, 10, 8, 8
Evening Workout
Legs
Squats – 5 X 25, 20, 15, 10, 5
Deadlift – 4 X 15, 12, 8, 8
Lunges – 3 X 10
Lying Leg Curls – 5 X 15, 12, 8, 8, 8
Leg Extension – 5 X 15, 12, 8, 8, 8
Standing Calf Raises – 5 X 20
Seated Calf Raises – 5 X 12
THURSDAY
Shoulders
Dumbbell Shoulder Press – 5 X 12, 10, 8, 6, 6
Dumbbell Front Raises – 4 X 12, 8, 8, 8
Dumbbell Bent Over Raises – 4 X 12, 8, 8, 8
Dumbbell Shrugs – 4 X 12, 10, 8, 8
Biceps
Alternating Dumbbell Curls – 4 X 10, 8, 6, 4
Cable Curls – 4 X 12, 8, 8, 8
Single Arm Preacher Curls – 4 X 12, 10, 8, 8
Triceps
Skull Crushers – 4 X 12, 10, 8, 8
Overhead Cable Extension – 4 X 12, 10, 8, 8
Bench Dips – 4 X 12, 10, 8, 8
Forearms
Hammer Curls – 4 X 12, 10, 8, 8
Behind the Back Wrist Curls – 3 X 10
My Nutrition Program View My Full Nutrition Program
MikeEsp_Fit has not added any program information.
My Supplement Program View My Full Supplement Program
MikeEsp_Fit has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I stay competetive with friends and people from the gym, and am known to talk a lot of trash. Suppliments help a lot with motivation because you're spending money and want to put in the best workout you can to get the full benefit of your suppliments and healthy eating.
About MikeEsp_Fit
About Me:
My Favorites:
Fitness Books
Governor Schwarzenegger's Encyclopedia of Bodybuilding
National Academy of Sports Medicine Text Book
Supplements
I've taken a lot of different Testosterone Boosters, not because I'm lacking, but you know just to help my muscular growth. I noticed that N... » Read More
Lifting Stats:
We are sorry but the information requested is not currently available, please try again later.
Latest Forum Posts
This member has not added any forum posts.
Latest BodyBlog Entries
3rd Week of Size Matters Program
Posted in Training : Dec 28, 2010 10:00pmI start Week 3 tomorrow, no more supersets. So that'll be nice. Those supersets really wore me out. Now it's focusing on a 12-15 rep range as opposed to a 15-20 rep with superset of the same. This is where I ease my body back into the heavier weights. I'm really looking forward to weeks 5 and 6. But one week at a time.
2nd Week of FLEX's Size Matters Program
Posted in Training : Dec 28, 2010 10:00pmI'm on the second week of this mass gaining program from FLEX magazine. It's very interesting, I'm getting great workouts, just not usually what I'd be doing to add mass. I'm excited about starting the next phase next week. The only problem now is that I left the magazine in the gym like an idiot, so now I don't have the workout anymore. i would buy another one from the PX, but they don't sell them out here. BLOWS! So I don't know what I'm going to do. I'll probably ask my wife to buy a copy and email me the workouts for the remaining phases. I've been trying to look it up online, but I can't...
Gain 25 Pounds in 10 WEEKS!
Posted in Training : Dec 28, 2010 10:00pmSo I've decided after reading this month's issue of Flex Magazine, that I'm going to give their "25 Pounds of Muscle by January 1" program a shot. I pretty much call bull **** on gaining 25 pounds of muscle in 10 weeks, considering that I average about 10 pounds a year. However, the program does look very interesting and difficult, and I always appreciate a good challenge. Just the diet part alone is going to be a chore. It calls for like 9 meals a day! I have a hard time getting in 6 sometimes. But I've got nothing but time out here, so I'd might as well dedicate it to some hard
...Visitor Comments
infraredpursuit
Seems like we both fell off the bandwagon for a while. I'm back on now - you in?
Mar 22, 2012 5:59pm
TheTMan
FELLOW ATHLETE~ Can you please view the overral goal on my page, follow the link posted there and give my video a "VOTE NOW"? Would very much appreciate the support! You can vote once per day, if so inclined :-) ~THANK YOU~
Nov 24, 2011 7:57pm
Katielynn
Please vote for me in the spokesmodel search!!!http://www.bodybuilding.com/fun/2012-bodyspace-spokesmodel-search-voting.html Just remember helping someone out brings good karma! ;)
Nov 9, 2011 5:43pm
jorelmoran
i'm with the "maneuver center of excellence" in benning. how is the west coast?
Sep 27, 2011 8:47pm
ryanjrod18
taking any preworkout supps that are worth mentioning? I've tried jack3d, ravage, and blitzz so far
Sep 19, 2011 11:56pm
cowboy_ike
HAHA! No hard feelings at all. My goal is to at least win for the Air Force ;)
Sep 1, 2011 5:42pm
linger
yes! it's my fave. :) have submitted my "success story" once...gots to keep tryin to it happens! :)
Aug 31, 2011 1:05pm
cowboy_ike
Hope your Military Challenge goals are coming together, Mike! Lookin' hard, buddy!
Aug 28, 2011 12:04am
DynamicKaila
Thanks for the add! Be sure to let me know how you are doing and keep up with me! :)
Aug 25, 2011 11:29pm
jbedel21a
Hey, I just uploaded a new round of progress pictures. I'd appreciate any feedback (either by comment or PM) on them you might have: areas i can improve, doing well, etc. Thanks!
Aug 22, 2011 8:49pm
T-Bone61
You missed a treat! Those were the good old days. However, where you are was happening too. Keep pressing. T
Aug 17, 2011 5:47pm
MikeEsp_Fit