Bodybuilding.com Information Motivation Supplementation
in:
Quad.Father
9.6%
bf
180 Lbs.
wt
5'10"
ht
BodySpace Member
QuadFather8k2
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Reputation:

Member Since: Jun 24, 2009

Last Visit: May 14, 2013

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BODYGROUPS

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INSPIRED BY

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real name
James F.
age
gender
Male
location
NC, US
gym
occupation
Computer Security
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Overall Goal
///
Improve For A Sport
173 by January!!!
goal physique
Athlete

Progress & Goals

BEFORE
Mar 15, 2007
CURRENT
Jun 15, 2012
View All

162.7 Lbs.

LEAN BODY MASS

17.3 Lbs.

BODY FAT

CURRENT WEIGHT
180
Lbs.
Dec 27, 2012
Lbs.
Save
CURRENT BODY FAT
9.6
%
Dec 22, 2012
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2008-09-24,2008-10-01,2008-10-15,2008-12-14,2009-01-12,2009-01-26,2009-02-09,2009-02-23,2009-03-02,2009-04-04,2009-04-20,2009-05-12,2009-05-29,2009-06-01,2009-06-09,2009-06-16,2009-06-24,2009-06-25,2009-06-29,2009-07-03,2009-07-10,2009-07-11,2009-07-13,2009-07-16,2009-07-20,2009-07-23,2009-07-25,2009-07-26,2009-07-27,2009-07-28,2009-07-29,2009-07-30,2009-07-31,2009-08-02,2009-08-04,2009-08-08,2009-08-10,2009-08-13,2009-08-15,2009-08-17,2009-08-18,2009-08-24,2009-08-25,2009-09-04,2009-09-05,2009-09-08,2009-09-09,2009-09-11,2009-09-15,2009-09-16,2009-09-28,2009-10-05,2009-10-07,2009-10-13,2009-10-14,2009-10-22,2009-10-26,2009-11-01,2009-11-06,2009-11-17,2009-11-19,2009-11-24,2009-11-30,2009-12-01,2009-12-11,2009-12-14,2009-12-16,2009-12-17,2009-12-18,2009-12-22,2009-12-25,2009-12-27,2009-12-28,2010-01-04,2010-01-13,2010-01-18,2010-02-10,2010-03-14,2010-05-07,2010-05-14,2010-05-19,2010-05-21,2010-08-10,2010-10-04,2010-10-13,2011-04-25,2011-05-01,2011-07-11,2011-07-17,2011-07-26,2011-11-06,2011-12-12,2011-12-13,2011-12-15,2011-12-19,2012-01-30,2012-02-25,2012-08-13,2012-11-19,2012-12-04,2012-12-05,2012-12-10,2012-12-12,2012-12-21,2012-12-22,2012-12-27
200,200,196,182,186,183,181,179,177,173,177,176,174,177,173,175,175,174,175,174,176,180,177,175,174,173,173,173,173,173,174,174,176,175,176,176,174.8,176,176,176,175,178,175,176,176,177,177,173,173,172,173,176,174,173,173,176,173,172,173,173,172,175,174,173,174,177,175,176,177,175,179,175,174,179,171,175,173,179,179,178,178,177,181,180,178,182,179.5,185,186,183,184,180,178,176,177,177,176,180.5,182,183,183,182,180,178,178,180
Feb 25, 2014
189 Lbs.
%
2009-07-16,2009-07-23,2009-07-25,2009-07-26,2009-07-28,2009-07-31,2009-08-04,2009-08-10,2009-09-08,2009-09-09,2009-09-28,2009-10-08,2009-10-14,2009-11-01,2009-11-24,2012-01-30,2012-12-04,2012-12-21,2012-12-22
22,21,21,21,21,22.8,22.5,20.7,21,21,12.5,12.5,12,11.7,12,9.5,15,9.6,9.6
Feb 25, 2014
11 %
Lbs.
2008-09-24,2008-10-01,2008-10-15,2008-12-14,2009-01-12,2009-01-26,2009-02-09,2009-02-23,2009-03-02,2009-04-04,2009-04-20,2009-05-12,2009-05-29,2009-06-01,2009-06-09,2009-06-16,2009-06-24,2009-06-25,2009-06-29,2009-07-03,2009-07-10,2009-07-11,2009-07-13,2009-07-16,2009-07-20,2009-07-23,2009-07-25,2009-07-26,2009-07-27,2009-07-28,2009-07-29,2009-07-30,2009-07-31,2009-08-02,2009-08-04,2009-08-08,2009-08-10,2009-08-13,2009-08-15,2009-08-17,2009-08-18,2009-08-24,2009-08-25,2009-09-04,2009-09-05,2009-09-08,2009-09-09,2009-09-11,2009-09-15,2009-09-16,2009-09-28,2009-10-05,2009-10-07,2009-10-13,2009-10-14,2009-10-22,2009-10-26,2009-11-01,2009-11-06,2009-11-17,2009-11-19,2009-11-24,2009-11-30,2009-12-01,2009-12-11,2009-12-14,2009-12-16,2009-12-17,2009-12-18,2009-12-22,2009-12-25,2009-12-27,2009-12-28,2010-01-04,2010-01-13,2010-01-18,2010-02-10,2010-03-14,2010-05-07,2010-05-14,2010-05-19,2010-05-21,2010-08-10,2010-10-04,2010-10-13,2011-04-25,2011-05-01,2011-07-11,2011-07-17,2011-07-26,2011-11-06,2011-12-12,2011-12-13,2011-12-15,2011-12-19,2012-01-30,2012-02-25,2012-08-13,2012-11-19,2012-12-04,2012-12-05,2012-12-10,2012-12-12,2012-12-21,2012-12-22,2012-12-27
156,156,152.9,142,145.1,142.7,141.2,139.6,138.1,134.9,138.1,137.3,135.7,138.1,134.9,136.5,136.5,135.7,136.5,135.7,137.3,140.4,138.1,136.5,135.7,136.7,136.7,136.7,136.7,136.7,137.5,137.5,135.9,135.1,136.4,136.4,138.6,139.6,139.6,139.6,138.8,141.2,138.8,139.6,139.6,139.8,139.8,136.7,136.7,135.9,151.4,154,152.2,151.4,152.2,154.9,152.2,151.9,152.8,152.8,151.9,154,153.1,152.2,153.1,155.8,154,154.9,155.8,154,157.5,154,153.1,157.5,150.5,154,152.2,157.5,157.5,156.6,156.6,155.8,159.3,158.4,156.6,160.2,158,162.8,163.7,161,161.9,158.4,156.6,154.9,155.8,160.2,159.3,163.4,164.7,155.6,155.6,154.7,153,160.9,160.9,162.7
View All

LATEST MEASUREMENTS

  • Arms
    16" a gain of 0.9" in 1147 days
    Dec 4, 2012
  • Chest
    44" a gain of 0.5" in 1078 days
    Dec 4, 2012
  • Thighs
    23.5" a gain of 0.5" in 73 days
    Oct 14, 2009
  • Calves
    16" a loss of 0.2" in 73 days
    Oct 14, 2009
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Philosophy

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Philosophy

My Workout Program

For my current plan, see the workout tracker. My old plan under BFL...

Day 1 - Upper body
CHEST
Barbell flat bench press - 12, 10, 8, 6, 12
Dumbbell incline bench press - 12
Dumbbell flat bench flies - 12

SHOULDERS
Dumbbell overhead seated press - 12, 10, 8, 6, 12
Dumbbell front raises - 12

BACK
Bentover barbell rows - 12, 10, 8, 6, 12
Bentover dumbbell rows - 12

TRICEPS
Dumbbell tricep press - 12, 10, 8, 6, 12
Weighted dips - 12

BICEPS
Preacher curls - 12, 10, 8, 6, 12
Barbell curls - 12
Hammer curls - 12

Day 2 - Cardio
25-30 minutes of high intensity treadmill workout

Day 3 - Lower body
QUADS
Leg extension - 12, 10, 8, 6, 12
Dumbbell squats - 12

HAMSTRINGS
Lying Leg Curls - 12, 10, 8, 6, 12
Lunges - 12 per side

CALVES
Standing heel raises - 12, 10, 8, 6, 12
Seated calf raises - 12

ABS
Weighted situps on decline situp bench - 12, 10, 8, 6, 12
Lying leg lifts - 15
6 inch leg lifts - 15


Day 4 - Cardio
25-30 minutes of high intensity treadmill workout

Day 5 - Repeat Upper body

Day 6 - Cardio
25-30 minutes of high intensity treadmill workout

The following week would begin on day 1 with lower body workout.

My Nutrition Philosophy View My Full Nutrition Philosophy

Quad.Father has not added any philosophy information.

My Supplement Philosophy View My Full Supplement Philosophy

Quad.Father has not added any philosophy information.

My Motivation Philosophy View My Full Motivation Philosophy

My Motivation Program

Thinking of my kids and knowing that they need me in their life, both to provide for them and to serve as a role model. Also, looking at my old pictures and looking at the transformation pictures of other BS members.

What Quad.Father Is Up To

Quad.Father is now friends with XNick EdgeX.

May 29, 2013

Quad.Father is now friends with bigbenner56.

Mar 29, 2013

Quad.Father is now friends with ..David...

Mar 7, 2013

Quad.Father is now friends with dollface1825.

Feb 8, 2013

Quad.Father is now friends with jimcip72.

Dec 29, 2012

Quad.Father added the video The Hanging Jack Ab Workout.

Dec 22, 2012

Quad.Father updated his weight from 182 Lbs. to 180 Lbs., a 2 Lb. loss in 2 days.

180 Lbs.
Dec 12, 2012 |
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Quad.Father updated his weight from 183 Lbs. to 182 Lbs., a 1 Lb. loss in 5 days.

182 Lbs.
Dec 10, 2012

Quad.Father added a new photo to his photo gallery.

Dec 5, 2012 |
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Quad.Father is now friends with StrongLad095.

Dec 4, 2012

Quad.Father updated his body fat from 9.5% to 15%, a gain of 5.5% in 309 days.

15%
Dec 4, 2012 |
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Quad.Father updated his weight from 182 Lbs. to 183 Lbs., a 1 Lb. gain in 15 days.

183 Lbs.
Dec 4, 2012 |
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Quad.Father measured his arms at 16 in., a gain of 0.9 in. in 1147 days and measured one other body part.

16 in.
Dec 4, 2012

Quad.Father added a new profile photo.

Dec 4, 2012

Quad.Father updated his weight from 180.5 Lbs. to 182 Lbs., a 1.5 Lb. gain in 98 days.

182 Lbs.
Nov 19, 2012 |
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About Me

About Me:
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Visitor Comments

Leave a Comment
Biggwebb27
Biggwebb27 hey, I am having problems with my weight because of these leg surgeries I've been having. It is very painful to walk on a tread mill or bike. Could you help me out with some what diet and some form of cardio? Thanks Adam May 19, 2012 1:21pm
balanc
balanc Glad to hear it! Keep up the good work! Jul 25, 2011 7:47pm
balanc
balanc Get after it man! Your commitment is awesome! Jul 18, 2011 9:19am
musculardude
musculardude A Christmas full of joy for you and your family. Dec 21, 2010 10:24am
musculardude
musculardude Always my best wishes in this Thanksgiving day. Nov 22, 2010 5:56pm
ellorente
ellorente Hey Quad.Father, thanks for your response. I too see a sports chiropractor twice a week. My Doc gave me BP medication which I stopped taking due to the side effects. Its been four weeks and I have'nt experienced an episode of those darn headaches. Its been four weeks since I've trainned and I dismantled my diet. I will begin to train next week when I arrive from vacation and will start light then work my way back to what I was lifting. Aug 10, 2010 8:12pm
ellorente
ellorente Hey Quad.Father, What's up? What ever happened to those exertion headaches you blogged about? Do you still have them? How did you treat it? Cause 12 weeks in to training and 35lbs later I am suffering from them too. Please read my blog and any feedback will be much apprciated. Thanks!! Jul 16, 2010 4:24pm
Barnewolt
Barnewolt Hi! I am perking..not lifting exclusively. Kind of hodge podge, p90x at home a few days a week, xfit a few days a week..still spinning/zumba...whatever the ole bod has energy to do! Keep in touch! Jun 17, 2010 5:13am
Barnewolt
Barnewolt how goes the training? How are the little angels? Jun 9, 2010 7:47pm
deannakae
deannakae Awww thank you!! Been working hard on reaching all my goals!! Glad to see you back! Jun 7, 2010 2:46pm
LadyFirefighter
LadyFirefighter hahaha yeah, he is a FF too. Apr 22, 2010 12:00am
Amulon
Amulon Nice progress shots! Great job!! Apr 12, 2010 11:22am
harleygirl30
harleygirl30 thanks so much! Good luck with all your fitness goals:-) Apr 8, 2010 9:26am
racheldyoung
racheldyoung How you doin, dad? Got big news comin' down the pike in a few days! :) Apr 6, 2010 6:02pm
Biggwebb27
Biggwebb27 Thanks brotha, need all the help... Feb 22, 2010 6:34pm
Barnewolt
Barnewolt Love your hair! Feb 12, 2010 12:50pm
racheldyoung
racheldyoung How exciting! Didjya see? http://www.bodybuilding.com/fun/female-transformation-rachel-young.htm?welcome=true Feb 12, 2010 12:03pm
racheldyoung
racheldyoung Slacking isn't an option right now. I got confirmation that I'll be bb.com's Transformation of the Week within the next week or two. Plus I'm going to the Arnold and I don't wanna be all "soft" when I get there. HA! Now, getcher butt back to work! :) Feb 12, 2010 7:20am
Wind Dancer
Wind Dancer Hey bud, you got any snow in the cap. city? Feb 10, 2010 5:38pm
Wind Dancer
Wind Dancer Cool new hair. LOL Feb 1, 2010 8:01am

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