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Overall Goal
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Gain Muscle
Progress & Goals
BEFORE
Jan 12, 2004
CURRENT
May 9, 2007
133 Lbs.
LEAN BODY MASS
13.8 Lbs.
BODY FAT
CURRENT WEIGHT
146.8
Lbs.
Sep 3, 2008
CURRENT BODY FAT
9.3
%
May 10, 2007
PROGRESS HISTORY
Lbs.
2007-01-05,2007-01-10,2007-01-14,2007-01-20,2007-01-25,2007-01-29,2007-02-01,2007-02-03,2007-02-04,2007-02-05,2007-02-06,2007-02-08,2007-02-10,2007-02-11,2007-02-12,2007-02-13,2007-02-16,2007-02-19,2007-02-23,2007-02-24,2007-02-25,2007-02-27,2007-02-28,2007-03-02,2007-03-05,2007-03-06,2007-03-07,2007-03-09,2007-03-27,2007-03-29,2007-03-31,2007-04-03,2007-04-05,2007-04-10,2007-04-12,2007-04-14,2007-04-17,2007-04-19,2007-04-21,2007-04-24,2007-04-26,2007-04-30,2007-05-01,2007-05-02,2007-05-03,2007-05-07,2007-05-08,2007-05-09,2007-05-10,2007-05-11,2007-07-12,2007-07-16,2007-07-17,2007-07-19,2007-07-20,2007-07-24,2007-07-25,2007-08-19,2007-09-01,2008-07-21,2008-07-22,2008-07-28,2008-07-29,2008-07-30,2008-08-01,2008-08-03,2008-08-04,2008-08-07,2008-08-10,2008-08-11,2008-08-12,2008-08-15,2008-08-18,2008-08-21,2008-08-24,2008-08-30,2008-09-03
161,156,161,159,161.4,161,162,157.8,158.8,158.7,157,157.4,157,156,157.4,157.2,158.7,156.7,156.4,155.6,155.8,156.2,156,158.4,159.2,156.2,158.4,159,156,158.6,158.8,158.6,159.4,158,159,157.8,158.6,159.8,158.6,160.4,162,161.6,162,161,163.4,161,161.6,160.6,160,160,152,155,156.2,155,157.2,158.2,159,152,152.7,140.4,142.2,143.2,145.2,144,145,146,146.8,146.4,148,146.8,146.4,148,145.4,145.4,146.2,147.4,146.8
May 05, 2007
170 Lbs.
%
2007-01-31,2007-02-03,2007-02-05,2007-02-06,2007-02-10,2007-02-13,2007-02-16,2007-02-19,2007-02-24,2007-03-05,2007-04-10,2007-05-10
14.2,12.3,14.2,10.4,10,11.2,11,10.7,11.1,9.8,11.5,9.4
Lbs.
2007-01-05,2007-01-10,2007-01-14,2007-01-20,2007-01-25,2007-01-29,2007-02-01,2007-02-03,2007-02-04,2007-02-05,2007-02-06,2007-02-08,2007-02-10,2007-02-11,2007-02-12,2007-02-13,2007-02-16,2007-02-19,2007-02-23,2007-02-24,2007-02-25,2007-02-27,2007-02-28,2007-03-02,2007-03-05,2007-03-06,2007-03-07,2007-03-09,2007-03-27,2007-03-29,2007-03-31,2007-04-03,2007-04-05,2007-04-10,2007-04-12,2007-04-14,2007-04-17,2007-04-19,2007-04-21,2007-04-24,2007-04-26,2007-04-30,2007-05-01,2007-05-02,2007-05-03,2007-05-07,2007-05-08,2007-05-09,2007-05-10,2007-05-11,2007-07-12,2007-07-16,2007-07-17,2007-07-19,2007-07-20,2007-07-24,2007-07-25,2007-08-19,2007-09-01,2008-07-21,2008-07-22,2008-07-28,2008-07-29,2008-07-30,2008-08-01,2008-08-03,2008-08-04,2008-08-07,2008-08-10,2008-08-11,2008-08-12,2008-08-15,2008-08-18,2008-08-21,2008-08-24,2008-08-30,2008-09-03
138.1,133.8,138.1,136.4,138.5,138.1,139,138.4,139.3,136.2,140.7,141,141.3,140.4,141.7,139.6,141.2,139.9,139.7,138.4,138.6,138.9,138.7,140.9,143.6,140.9,142.9,143.4,140.7,143.1,143.2,143.1,143.8,139.8,140.7,139.7,140.4,141.4,140.4,142,143.4,143,143.4,142.5,144.6,142.5,143,142.1,145,145,137.7,140.4,141.5,140.4,142.4,143.3,144.1,137.7,138.3,127.2,128.8,129.7,131.6,130.5,131.4,132.3,133,132.6,134.1,133,132.6,134.1,131.7,131.7,132.5,133.5,133
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
New Six day split (light and heavy days)*
Mon
BB bench press 3X8
Incline dumbbell press 3X8
Standing BB press 5X5
Upright Rows 3X10
BB shrugs 3X8
Weighted dips 3X15
Skull crushers 3X10
Tues
Chinups 3X15
Straight arm lat pulldowns 3X20
Wide grip pulldowns 3X15
Incline dumbbell curls 3X20
EZ curls 3X20
Hanging leg raises supersetted w/ 3X15
Weighted situps 3X15
Crunches 3X15
Wed
Squats 3X8
Leg Press 3X8
Leg extensions 3X10
Deadlifts 1X5
Standing calf raises 5X5
Thursday
Flat bench dumbbell flyes 3X20
Incline BB press 3X15
Cable crossovers 3X20
Dumbbell lateral raises 3X20
Standing barbell Press 5X5
Dumbbell Shrugs 3X15
Triceps Pushdowns 3X15
Reverse pushdowns 3X15
Friday
Pullups 3X8
Pendlay Rows 5X5
Reverse grip pulldowns 3X10
Standing BB curl 5X5
Dumbell concentration curls 3X10
Hanging leg raises supersetted w/ 3X15
Weighted situps 3X15
Crunches 3X15
Saturday
Front Squats 3X15
Leg extensions supersetted w/ 3X20
Leg curls 3X20
Seated calf raises 5X5
*Routine is modified version of workout found in May issue of Flex, designed to ease transition from Rippetoe. I kept several Starting Strength lifts as they were and inserted into program because I had yet to stall with these particular lifts.
Mon
BB bench press 3X8
Incline dumbbell press 3X8
Standing BB press 5X5
Upright Rows 3X10
BB shrugs 3X8
Weighted dips 3X15
Skull crushers 3X10
Tues
Chinups 3X15
Straight arm lat pulldowns 3X20
Wide grip pulldowns 3X15
Incline dumbbell curls 3X20
EZ curls 3X20
Hanging leg raises supersetted w/ 3X15
Weighted situps 3X15
Crunches 3X15
Wed
Squats 3X8
Leg Press 3X8
Leg extensions 3X10
Deadlifts 1X5
Standing calf raises 5X5
Thursday
Flat bench dumbbell flyes 3X20
Incline BB press 3X15
Cable crossovers 3X20
Dumbbell lateral raises 3X20
Standing barbell Press 5X5
Dumbbell Shrugs 3X15
Triceps Pushdowns 3X15
Reverse pushdowns 3X15
Friday
Pullups 3X8
Pendlay Rows 5X5
Reverse grip pulldowns 3X10
Standing BB curl 5X5
Dumbell concentration curls 3X10
Hanging leg raises supersetted w/ 3X15
Weighted situps 3X15
Crunches 3X15
Saturday
Front Squats 3X15
Leg extensions supersetted w/ 3X20
Leg curls 3X20
Seated calf raises 5X5
*Routine is modified version of workout found in May issue of Flex, designed to ease transition from Rippetoe. I kept several Starting Strength lifts as they were and inserted into program because I had yet to stall with these particular lifts.
My Nutrition Program View My Full Nutrition Program
Tucdaddy has not added any program information.
My Supplement Program View My Full Supplement Program
Tucdaddy has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I usually track my weight and keep a daily lifting journal to make sure things are still moving in the right direction.
Visitor Comments
Leave a Comment
St. Nicholas
Hey bro - hope you're still hitting it hard. Have a great holiday season and best of luck with your 2009 BB goals
Dec 23, 2008 4:01pm
Sylvo
Welcome back! Impressive transformation photos. Good luck in your continuing journey.
Nov 3, 2008 4:32am
Appalachian guy
Good luck on getting back to your old self. I know from experience that it is a challenge to get back in shpae after a long lay off. I stopped once for about 18 months and it took a lot of work and a positive attitude to get back to where I was before. However, I learned you can do it.
Oct 8, 2008 12:22pm
TrailrParkTrash
WOA! awesome transformation bro! congrats on all your hard work.. looking pumped!
Jul 26, 2007 7:37am
swimmd99
yeh i guess and since i'm setting up a home-gym now i can wear whatever i want.....i find it a bit annoying when people wear scrubs in the gym tho.....can we say CA-MRSA?
anyways, my month sucks.....next month worse :(
Jul 22, 2007 4:04pm
TimmyTr
It look slike you've made amazing progress. Nice work, man. you look awesome.
Jul 9, 2007 12:49pm
JimUSA
Love your transformation pic. Love your transformation. Is this a great sport or what? Tons o' fun ... and the results ain't bad either.
Jun 9, 2007 8:18am
flybgirl
Some good ol' sunshine, (don't forget the sunscreen) will do it.Just don't use anything that will turn you yellow or orange.
Jun 1, 2007 1:36pm
DMBsAmricanBaby
for a second I thought my eyes were playing tricks on me when I saw your default move haha, great transformation btw! :)
May 17, 2007 5:50pm
NaturalMsO
What a cool avatar! Kudos on your hard work and excellent progress! :)
May 11, 2007 8:58pm