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Mon May 21 15:23:05 PDT 2012
Fit Status /// View History
add my facebook fan page for ANY QUESTION ANSWERED PERSONALLY http://www.facebook.com/pages/Natural-Bodybuilder-Graham-Hill/124161124301020
May 24, 2012 6:10am
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Aug 1998
HOW I STARTED:
I was always a three sport athlete. When i quit the sports I kept the training. I learned that's what I loved to begin with. I stayed natural and gave my body the time it needed to grow. My patience is unending. I want to teach everyone my style of lifting weights. Feel free to ask me any questions and I will answer them to the best of my ability. If it helps add me as an inspiration and Ill make sure to keep inspiring you with my lifetime of knowledge and a never die attitude.
WHY I LOVE IT:
The pump and the self esteem boost. Its a release of stress. Something you work on on your own. I really don't know what I would do without it.
Naturalgraham4's Progress & Goals
Progress Photos
Lbs.
2009-01-21, 2010-04-12, 2010-11-13, 2011-01-27
200.0, 200.0, 200.0, 202.0
TIME UNTIL GOAL:
No Goal
Start:
200 Lbs.
Goal:
No Goal Weight
%
2009-01-21, 2010-04-12
4.0, 4.0
TIME UNTIL GOAL:
No Goal
Start:
4%
Goal:
No Body Fat Goal
Lbs.
2009-01-21, 2010-04-12
192.0, 192.0
Current LBM:
193.9 Lbs.
Jan 27, 2011
Latest Bodystats
Neck
N/A
Chest
N/A
Forearms
N/A
Hips
N/A
Calves
N/A
this member has not entered a body fat measurement
this member has not entered weight or body fat goal
Naturalgraham4's Program
My Workout Program View My Full Workout Program
My Workout Program
Upper Body, Lower Body, Upper Body, Lower Body
Days a week - 6-7
I warm up with 10 minutes on a concept2 rowing machine. Averaging 1:45 per 500k everyday. I finish with pushups.. 80
Monday - Chest
Medial- Flat Bench Press (12,10,8,6)
Flys (12x4)
Upper - Incline Dumbbell press (12,10,8,6) (3 different angles of incline, 4 sets each)
Incline Flys (4x12)
Incline press Machine (12,10,8,6)
Lower - Decline Bench press
Dips
Pull overs - machine. pulleys, or dumbbells (12x3)
Push- ups - as many as you can do in 3 sets
ABDOMINAL - Decline crunch and with twist.
Tuesday - Hamstrings and Lower back
Hamstrings - Lunges with barbell dumbbells. Standing and Walking.
Legs Curls on machine, isolated
Pulley hamstring curls.
dumbbell bench step ups
Seated hamstring curls on machine.
Lower back - Romanian dead lift, straight legged dead lift. dumbbell and barbell
Lower back hyper extensions and with twist.
elevated stiff legged dead lift.
Abdominal - 200 crunches, knee to elbow, leg lifts.
Days a week - 6-7
I warm up with 10 minutes on a concept2 rowing machine. Averaging 1:45 per 500k everyday. I finish with pushups.. 80
Monday - Chest
Medial- Flat Bench Press (12,10,8,6)
Flys (12x4)
Upper - Incline Dumbbell press (12,10,8,6) (3 different angles of incline, 4 sets each)
Incline Flys (4x12)
Incline press Machine (12,10,8,6)
Lower - Decline Bench press
Dips
Pull overs - machine. pulleys, or dumbbells (12x3)
Push- ups - as many as you can do in 3 sets
ABDOMINAL - Decline crunch and with twist.
Tuesday - Hamstrings and Lower back
Hamstrings - Lunges with barbell dumbbells. Standing and Walking.
Legs Curls on machine, isolated
Pulley hamstring curls.
dumbbell bench step ups
Seated hamstring curls on machine.
Lower back - Romanian dead lift, straight legged dead lift. dumbbell and barbell
Lower back hyper extensions and with twist.
elevated stiff legged dead lift.
Abdominal - 200 crunches, knee to elbow, leg lifts.
My Nutrition Program View My Full Nutrition Program
Naturalgraham4 has not added any program information.
My Supplement Program View My Full Supplement Program
Naturalgraham4 has not added any program information.
My Motivation Program View My Full Motivation Program
Naturalgraham4 has not added any program information.
About Naturalgraham4
About Me:
My Favorites:
Hobbies
Lacrosse
Healthy Foods
Half way through workout - Myoplex protein shake
Contest History:
Rockford Illinois Natural Bodybuilding and Fitness
May 2, 2009
Organization: NPC
Location: Illinois, United States
Level: Amateur Type: Men's Bodybuilding Place: 1
Location: Illinois, United States
Level: Amateur Type: Men's Bodybuilding Place: 1
Lifting Stats:
Members I Inspire:
19anguige91
He is a TANK
1FlapDown
Simply amazing!
1koolcat
Do I really need to say anything ..
<-------------------- the pic says it all!
read his blogs if you are still "iffy"!
Latest Forum Posts
Latest BodyBlog Entries
How to achieve my physique
Posted in Other : Sep 06, 2011 12:38pmRecognize my motivation - The maintenance of overall natural strength. Increase your baseline strength (the lifts you can achieve consistently in the gym every time you're there.
Learn how your body reacts to foods and their micro nutrients. Eat with the purpose of increasing strength or cutting fat. What results you want are up to you to choose.
Build form and control by increasing your knowledge of physical exercises and different forms of training. I find it hard for anyone to ever tell me they hit a plateau in their training. There are so many variations and fo
...Find a good reason to not give up
Posted in Other : Sep 06, 2011 12:18pmFind a positive justification for lifting weights. One that can keep you motivated when you feel like giving up. It can also be used for improving your fitness, health and diet. No one can tell you what your justification might be. Mine is to have consistently high levels of natural strength in every muscle group. So not only am i trying to hit my numbers but also consistently hitting them for as long as I will it.
When you have a reason to lift its always there to remind you why you are making these sacrifices in the name of it. When you pick up that unhealthy food it will gi
...Getting that last rep and breaking plateaus in the weightroom
Posted in Other : Aug 02, 2011 3:56pmIts been awhile since ive posted some new tips. But i always try to give you guys new things ive learned in the gym rather than repeating myself a million times. So here is a few tips to pushing yourself harder which in turn will help break plateaus and achieve your maximum rep.
I find when i am doing any power-lift. It's much easier when you enter into your low rep heavy sets if you come in determined, with a quick and controlled motion. You need to be confident and not delay the start of your rep. Think positive and get into the zone.
Feel the pump and burs...
Visitor Comments
Leave a Comment
guest
I just want to tell you that you are amazing in both muscle (to worship) and handsome face. If you are a personal trainer, I would hope you can customize workouts.
If you could, call or text me when you are available. 248-227-7994. I would appreciate it.
Alexander
May 24, 2012 2:22am
guest
men, really if you want to help people here dont say that you are natural, im a bodybuilder and we use testosterone and steroids you cant have a body like yours natural
May 23, 2012 1:12am
WhyNotMe1911
Thanks for your inspiration!!! I am definitely trying to gains in lean muscle and the fact that you say it takes time keeps me focused! Thanks WhyNotMe1911
May 4, 2012 5:00pm
JohnathanBH
So I have been very frustrated with myself as of late. I have been in the gym everyday trying to work towards my goal of bodybuilding. I have been eating my 40/40/20 split of 8 meals a day. Also I have been using slow reps with high intensity and heavy wieghts at the gym. I have also been using the FST7 system as well. I lost size in my chest and also in my shoulders :( This is not what I want. I need some advice for gaining more mass.
Apr 25, 2012 7:40am
dkwojt
Graham: Wow! I never played sports, but I did box for a period of time in high school. I had to stop after a back injury. You are an amazing person and I hope that you keep me inspired to continue my quest of fitness. Thanks for sharing your story with all of us!
Apr 25, 2012 7:34am
Oblander
hey man, are you still doing your workouts in the morning on an empty stomach (relatively speaking)? I've been thinking about going towards something like this, to get my workout out of the way and also because i've been having some digestion issues and having a normal sized meal prior to training just kind of messes with my guts during an intense weight session. Thanks for the help brother!
Apr 23, 2012 11:44am
AnthonyRitlop
Do you see more gains when using drop sets, than if you were to just do normal sets?
Apr 15, 2012 5:01pm
runnerddp
I know this sounds lame but I am trying to find someone to keep me motivated to work out. Step one I need to start.
Apr 15, 2012 10:17am
ARGIE2K
Loving the profile bud!
If i can even get to half the shape n size u r i will be happy!
Apr 13, 2012 11:58am
Gored
Body Fat 4%. Laughed my ****ing Ass off when i saw that, you are 10% at the absolute minimum. O not natty either
Apr 7, 2012 10:31pm
guest
Steroids all day long. Why lie??
Apr 5, 2012 12:56pm