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real name
Graham Hill
age
28
gender
Male
location
Lisle, IL, US
gym
occupation
Personal Trainer/ NPC competitor
Overall Goal
///
Compete
INSPIRE! and create a powerful physique that's second to none as a %100 life long natural bodybuilder! Add me as inspiration and I will bestow all of my knowledge upon you :) Free advice for those who will listen! READ MY BLOGS!
Progress & Goals
BEFORE
Apr 1, 2003
CURRENT
Nov 21, 2012
183.8 Lbs.
LEAN BODY MASS
18.2 Lbs.
BODY FAT
CURRENT WEIGHT
202
Lbs.
Jan 27, 2011
CURRENT BODY FAT
9
%
Dec 12, 2012
PROGRESS HISTORY
Lbs.
2009-01-21,2010-04-12,2010-11-13,2011-01-27
200,200,200,202
%
2009-01-21,2010-04-12,2012-12-12
4,4,9
Lbs.
2009-01-21,2010-04-12,2010-11-13,2011-01-27
192,192,192,183.8
Programs
My Workout Philosophy 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.
Naturalgraham4 added a new photo to his photo gallery.
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Naturalgraham4 added a new photo to his photo gallery.
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Naturalgraham4 updated his body fat from 4% to 9%, a gain of 5% in 975 days.
Dec 12, 2012 | Like
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Naturalgraham4 added a new photo to his photo gallery.
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Visitor Comments
carlos4992
hey graham, 1 question , how you get those abs and cut bodyfat, im at 12% and weight about 190 pounds, how can i look like you, insperationl body (no homo)
Apr 24, 2013 11:24am
lathanield
what are you technique to get rid of that last 8-10lbs of bodyfat for the ripped look?
Apr 22, 2013 7:06pm
guest
Can you please tell me what supplements you use, the amount you take and the timings in a day?
Apr 22, 2013 2:24am
stan_9
nuffin te add te wat hasn't been said earlier...an inspiration!...well, dat's been already said, tut...tut :)
Apr 21, 2013 7:53pm
Bladesnoopy
hi, just wanted to know how many cycles you did and what steroids u take, thanks. PS; AND PLEASE BE HONEST
Apr 5, 2013 5:18pm
ArmyTurd007
what do you do for shoulders? I am trying to get my deltoids to pop out more
Mar 31, 2013 12:59pm
guest
Hey man you're obviously doing something right...more like everything. Whats your basic nutrition day look like on training days and rest days. And how much cardio do you do?
Mar 28, 2013 2:09pm
Iroc86er
You are crazy big and lean man. Do you have your diet and supps posted on here? Are you competing?
Mar 25, 2013 3:37pm
verababy900
Hello Dear
My Name is vera i see you profile at bodyspace.bodybuilding.com and i become interested in you. i will like to build a good relationship with you can you write me back with my email [verajohson@yahoo.com] i will tell you more about myself and give you my picture. Remember that Love is the most important in life, and distance does not matter what matters is the truth love, please contact me through my email thank and god bless you, yours love (verajohson@yahoo.com)
Mar 16, 2013 12:29pm
guest
hey dude, are you really only 202pounds? and 9%bf? i ask that cuz i have the same height and weight maybe a pound more or less. i just got som 5-6% bf more than you. i cant believe it would make such a difference. i'm aiming at 220pounds and 10% bf for now. any tips are welcomed. summer has just finished in brazil so im gonna start bulking...
Mar 5, 2013 1:20pm
deskjob37
what supplements do you take? Protein/ BCAA's? Pre-workouts? Creatine?
Feb 18, 2013 6:42pm
deskjob37
I am 234 with some muscle and some fat - about 15% - goal is down to 10%. I have been eating clean for 6 weeks and counting, will continue until I reach my goal... NO Cheat meals/days... Period. Weights 5 days a week, cardio 1 or 2 times. What do you think about the MFT28 - greg plits workout - I want to cut up some. Good Bad?
Feb 18, 2013 6:37pm
Naturalgraham4 added a new photo to his photo gallery.