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Overall Goal
///
Transform My Body
Gain muscle and reach 7% bodyfat
goal physique
Fitness Model
Progress & Goals
BEFORE
May 23, 2012
CURRENT
Mar 21, 2013
155.8 Lbs.
LEAN BODY MASS
20.2 Lbs.
BODY FAT
CURRENT WEIGHT
176
Lbs.
May 8, 2013
CURRENT BODY FAT
11.5
%
Apr 15, 2013
PROGRESS HISTORY
Lbs.
2012-05-19,2012-07-19,2012-08-04,2012-10-15,2012-10-29,2012-11-13,2012-11-17,2012-11-19,2012-11-26,2012-11-30,2012-12-10,2012-12-13,2012-12-22,2013-01-01,2013-01-12,2013-01-22,2013-02-04,2013-03-04,2013-04-15,2013-05-08
173,173,170,185,180,178,177,177,177,177,172,172,174,178,176,180,183,180,176,176
Jul 05, 2013
183.7 Lbs.
%
2012-05-19,2012-07-19,2012-08-09,2012-10-15,2012-11-17,2012-11-19,2012-11-30,2012-12-13,2012-12-22,2013-02-04,2013-04-15
12,12,11.5,14.2,11.5,11.5,11.5,11.5,10.9,11.5,11.5
Jul 05, 2013
8 %
Lbs.
2012-05-19,2012-07-19,2012-08-04,2012-10-15,2012-10-29,2012-11-13,2012-11-17,2012-11-19,2012-11-26,2012-11-30,2012-12-10,2012-12-13,2012-12-22,2013-01-01,2013-01-12,2013-01-22,2013-02-04,2013-03-04,2013-04-15,2013-05-08
152.2,152.2,150.4,158.7,154.4,152.7,156.6,156.6,156.6,156.6,152.2,152.2,155,158.6,156.8,160.4,162,159.3,155.8,155.8
Programs
My Workout Philosophy View My Full Workout Program
Current Program-August to October
August to November 2012 (12 weeks)
MON-FRI: 5mins AB workout
Monday-Shoulders/Triceps(PM)
Tuesday- Legs/Back(PM)
Wednesday-30-45min CARDIO(PM)
Thursday-Chest/Biceps(PM)
Friday-30-45min CARDIO(PM)
Workout from June n July 2012
Monday to Friday-300 to 350 pushups (6 to 7 sets of 50 reps)
Monday-Pull Day
Tuesday-Leg Day
Wednesday-Press Day
Thursday-Pull Day
Friday-Press Day or Full Body
About to start interval training to lower my body fat.
Workout Abs-Mon-Fri using different machines and bodyweight.
My Nutrition Program View My Full Nutrition Program
Vale3rd has not added any program information.
My Supplement Program View My Full Supplement Program
Vale3rd has not added any program information.
My Motivation Program View My Full Motivation Program
Vale3rd has not added any program information.
Vale3rd What doesnt kill you, makes you stronger. Got to stay positive no matter what. 300reps session at home this afternoon.
May 16, 2013 | Like
Vale3rd Ended missing the gym last night BUUUTTT, ended up doing 100 pushups/100 squats/100 ab-wheels. Where there's a will, there's a way xD
May 15, 2013 | LikeVale3rd Done with IIFYM, felt sick on Friday after eating too much processed stuff, now just keeping tabs on protein intake and staying low on carbs
May 13, 2013 | Like
rpadilla69 likes this.
Vale3rd IIFYM is harder than I thought, maybe its just cuz this is week one but I might just end up doing Low carb instead. Chest/Tris/Shoulders day
May 9, 2013 | Like
stargazzer and rpadilla69 like this.
Vale3rd Day 3 of IIFYM, eating more and so far, so good. Active rest Day x)
May 8, 2013 | Like
rpadilla69 and codeman80 like this.
Vale3rd Killed Back/Bis/Abs (hurts to laugh), keeping tabs on my diet cuz summer is almost here =D.
Apr 30, 2013 | Like
mikel1975 and johndfox18 like this.
Visitor Comments
dutchie1
took a week off actually, felt like i was kinda vurnable to injuring myself to i just followed my instint and gave myself a week rest, waiting for knee straps to be in stock again so i can order some online, actually ordered creatine and a weight gainer and i'm suprised about the service, order arrived in 3 days so i'm really happy with it
May 15, 2013 3:41am
dutchie1
cut? gonna be tricky cause at some point of cut dieting always gets to you, heard alot of bodybuilders getting bit more easily stepped on their toes, for example my gym owner is a douche (dunno if its the diet or him cause he sure isn't halfway his cut yet) ...
May 11, 2013 6:53am
dutchie1
it's going GREAT! my weight is skyrocketting and i decided in setember 2014 i'm going to partecipate in a bodybuilding contest in the UK, hows stuff working for you? i'm incredibly happy with my progress, both in hypertrophy and strength, for example the other day i was rack pulling my last max deadliftpr for 8 reps also squating and pressing strength is going up aswell, i've never felt as motivated to workout often
May 9, 2013 12:50pm
dutchie1
i'm going to start commenting on youtube everywhere "i said i would deadlift 310lbs, every laughed at me and i proved them all wrong, get my program (insert link full of rubbish here=" xD i'm feeling confident, today i squated (free, no box squats anymore) 245lbs for 10 reps, can't wait till i'll go have max effort day.
that sucks if everything is so far
Mar 27, 2013 1:01pm
dutchie1
been having alot of bad weather there? i don't really care about it cause i've grown up with stubborn weather, rain or no i would go by bike if i wanted to. yeah i think i'm going to try to hit 310 pound pull, haven't done a 1rep max at squats so not sure what i'll hit, thinking about 265 for now.
got like a month to get strong etc so when the time comes my poor trainnee is going to have to suffer watching me xD
Mar 27, 2013 7:28am
dutchie1
oh he's a pushy guy, i know he doesn't want me to wreck my back so i guess for a couple of weeks i'll focus on hypertrophy, though at end of next month, i WILL go for a max deadlift attempt
Mar 23, 2013 8:37am
dutchie1
you know last time i was at gym i was feeling so damn pumped and strong i was 101% sure as (...) i was going to break my deadlift PR (hit a deadlift that was just 20 pounds away from my current PR with EASE!).. my gym trainnee REALLY doesn't like deadlfits, and he likes me even less going for PR's on them and he convinced me to lower the weigh, i was so damn sure i was going to hit 275 (current is 265)
Mar 21, 2013 1:03pm
dutchie1
yeah, my gym trainnee told me if they do taste good theres without a doubt alot of sugar in it, so basically, the worse the taste the better it is. am getting myself some serrious teardrop muscles on my legs, can even see them trough (white) pants, ****ing love it!
Mar 20, 2013 1:00pm
dutchie1
great, i'm indeed on the powder (couldn't resist xD sounds so wrong) yeah i'm using supplyments, i've been seeing good gains and i got myself a energy&strength preworkout (holy mother of supplyments that stuff tastes bad, worse the medine) and i gotten myself some protein powder, gotta say i'm addicted to that stuff, tastes so good when mixed with milk
anyway things are going great for me, how about you? going serrious mode now?
Mar 19, 2013 1:57pm
jlhayes352
Thanks man, it means a lot stuff like this and people like you keep me motivated year round.
Mar 19, 2013 1:53pm
apache_mech
just getting back to the gym next week...gonna be extremely light week, just finishing up my recovery time from surgery. Looking forward to it though!! How's your training going?
Mar 5, 2013 8:12pm
AmigoJohn
thx man. leg is getting better. can walk now. but probably out of legs workouts for next several months until full recovery.
Mar 1, 2013 7:08pm
OurDarkness
Hi!
thanks for the nice comment. How are you doing?
Regarding cutting: hmmm, I think the classic advice applies here: frequent cardio exercises and proper nutrition. I would also add a bit of intensity during the workouts... something like you do 1 set, wait no more than 20 seconds, do the second set and so on. Keeps the heart rate high, which in turn increases the metabolism, which in turns helps reduce fat.
Hope this helps, take care!
Feb 27, 2013 2:04pm
Vale3rd I was wondering why my chest hurts, then I remembered I did 100 chest flys last night, hurts sooo good.
May 17, 2013 | Like