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Overall Goal
///
Transform My Body
I want to lose some body fat and stay lean.
goal physique
Fitness Model
Progress & Goals
BEFORE
Apr 10, 2012
CURRENT
Apr 23, 2013
164.1 Lbs.
LEAN BODY MASS
29 Lbs.
BODY FAT
CURRENT WEIGHT
193
Lbs.
Mar 30, 2013
CURRENT BODY FAT
15
%
Dec 28, 2012
PROGRESS HISTORY
Lbs.
2012-01-03,2012-01-04,2012-01-22,2012-01-27,2012-02-12,2012-02-23,2012-04-22,2012-05-01,2012-05-06,2012-05-18,2012-06-21,2012-06-22,2012-06-25,2012-06-28,2012-06-29,2012-07-12,2012-07-13,2012-08-29,2012-09-07,2012-09-18,2012-09-25,2012-10-15,2012-10-16,2012-11-07,2012-11-19,2012-12-03,2012-12-28,2013-01-26,2013-02-14,2013-03-09,2013-03-30
208,208,204,202,200,202,201,206,204,204,202,200,201.5,200.5,198,197,194,194,191,192,189,192,190,187,193,196,199,196,195,193.5,193
Aug 23, 2013
190 Lbs.
%
2012-09-18,2012-12-28
5,15
Aug 23, 2013
8 %
Lbs.
2012-01-03,2012-01-04,2012-01-22,2012-01-27,2012-02-12,2012-02-23,2012-04-22,2012-05-01,2012-05-06,2012-05-18,2012-06-21,2012-06-22,2012-06-25,2012-06-28,2012-06-29,2012-07-12,2012-07-13,2012-08-29,2012-09-07,2012-09-18,2012-09-25,2012-10-15,2012-10-16,2012-11-07,2012-11-19,2012-12-03,2012-12-28,2013-01-26,2013-02-14,2013-03-09,2013-03-30
197.6,197.6,193.8,191.9,190,191.9,190.9,195.7,193.8,193.8,191.9,190,191.4,190.5,188.1,187.1,184.3,184.3,181.4,182.4,179.6,182.4,180.5,177.6,183.4,186.2,169.1,166.6,165.8,164.5,164.1
Programs
My Workout Philosophy View My Full Workout Program
Symph1 has not added any program information.
My Nutrition Program View My Full Nutrition Program
Symph1 has not added any program information.
My Supplement Program View My Full Supplement Program
Symph1 has not added any program information.
My Motivation Program View My Full Motivation Program
Symph1 has not added any program information.
Symph1 updated his weight from 193.5 Lbs. to 193 Lbs., a 0.5 Lb. loss in 21 days.
Mar 30, 2013 | Like
Symph1 updated his weight from 195 Lbs. to 193.5 Lbs., a 1.5 Lb. loss in 23 days.
Mar 9, 2013 | Like
mikel1975 likes this.
Symph1 Taking the week off for the first time in about 4 months. I think this will help me get over my plateau.
Feb 5, 2013 | Like
Symph1 updated his weight from 199 Lbs. to 196 Lbs., a 3 Lb. loss in 29 days.
Jan 26, 2013 | Like
krystalap25a37a likes this.
Visitor Comments
mikel1975
Hey man.. How's things going? How's training? Look great man, hard work really shows. Keep up good work
Dec 21, 2012 11:28am
Fsubuckeye
Try a new form of cardio like swimming or a road bike. Or even take a week off to mentally recharge. Find that motivation bro
Dec 6, 2012 10:03am
Fsubuckeye
I like scaption shrugs. Take a pair of DBs and raise them up making a "Y" in front of you (not to the side like a lat raise), then when they are parallel to the floor, keep your arms stationary and do a shrug. Core is coming in well, keep up the hard work!
Nov 7, 2012 6:47am
kjdewi
thanks bro! aside from genetics (which i think play an important role) i do a lot of hammer movements to develop the brachialis muscle. you've made some impressive progress! keep up the hard work!
Nov 2, 2012 6:37am
mmankoff0602
I will change slightly during contest prep and off season but recently have added a Super green supplement to help make sure i am covering all basis. I will have to post a workout later but will put a few up here shortly to show everyone what I have been doing as far as lifts too.
Oct 28, 2012 1:49pm
mmankoff0602
Supplements that I run year round are pretty basic. I use whole foods mainly throughout the day but always have a staple of other supplements I will use. I run a Dymatize Hydo protein for post workout along with a intra workout scoop mixed with two scoops of karbolyn. I have been running a Myovite vitamin pack daily. Depending on the time of the year and during show prep I will run a pre workout and usually bounce between either Superpump 250 or Jacked 3d to help get me through some workouts.
Oct 28, 2012 1:49pm
Ryhatz8
I've been out of the game for 19 months. If you go to my training journal, i logged a lot of my workouts, back to like 2009. you could probably get a good idea of what i was doing there. as of right now, im just doing light weight and circuit training to get back into the groove. then i'll start attacking muscles groups on weekly training splits again. i will try to keep posting m workouts in the journal like i used to.
Oct 11, 2012 11:53am
Fsubuckeye
Progress looks great man! For shoulders I like cable raises, the tension really helps all the muscle fibers.
Oct 11, 2012 10:02am
Horse2000
sixpackshortcuts on youtube he has some badass workouts and a killer 15 min shoulder workout i use a lot of his workouts there fast and effective
Sep 30, 2012 1:51am
txjump12500
Thanks bud, same to you! You're making great progress. Stay natural!
Aug 21, 2012 9:30pm
Cottano51
Yea man just message me your diet and goal and I can give you some advice.
Jul 3, 2012 3:05pm
Cottano51
Hey brotha it is goin great!!! Actually Just got done 30 min HIT on the treadmill......needless to say im dead!!! But everything is going smoothly im 184 and about 6 percent body fat so imma have to grind it out these last few weeks. How have you been man? Still looking great!!! your hard work is paying off man!!!
Jun 29, 2012 9:28pm
Symph1 added a new photo to his progress photos.