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Overall Goal
///
Lose Fat
My goal is to gain 10 pounds of muscle by summer.
goal physique
Bodybuilder
Progress & Goals
BEFORE
Nov 12, 2011
CURRENT
Sep 18, 2012
140.4 Lbs.
LEAN BODY MASS
15.6 Lbs.
BODY FAT
CURRENT WEIGHT
156
Lbs.
May 1, 2013
CURRENT BODY FAT
10
%
Mar 22, 2013
PROGRESS HISTORY
Lbs.
2011-03-30,2011-04-16,2011-04-20,2011-04-30,2011-06-21,2011-06-24,2011-06-30,2011-07-27,2011-07-28,2011-07-29,2011-08-09,2012-04-20,2012-05-02,2012-05-16,2012-06-10,2012-06-20,2012-08-31,2013-03-22,2013-04-27,2013-05-01
150,148,142,153,150,150,145.6,146,143,141,154.8,160.4,156.2,156.2,160.4,156.8,153,160,165,156
Dec 18, 2014
199.4 Lbs.
%
2011-06-21,2011-07-27,2012-05-02,2012-06-10,2013-03-22
12,10,21,19.6,10
Dec 18, 2014
6 %
Lbs.
2011-03-30,2011-04-16,2011-04-20,2011-04-30,2011-06-21,2011-06-24,2011-06-30,2011-07-27,2011-07-28,2011-07-29,2011-08-09,2012-04-20,2012-05-02,2012-05-16,2012-06-10,2012-06-20,2012-08-31,2013-03-22,2013-04-27,2013-05-01
132,130.2,125,134.6,132,132,128.1,131.4,128.7,126.9,139.3,144.4,123.4,123.4,129,126.1,123,144,148.5,140.4
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday-Quads
Warm up with 5-15 mins in the sauna followed by 3-5 mins light stretching
Leg Extension Machine 3 sets 12-15 reps
Barbell Squat Machine 3 sets 12 reps heavy
Smith Machine Wide Stance Squats 3 sets 10-12 reps medium to heavy
Leg Press Machine feet low on platform 3 sets 20 reps heavy
Hack Squat Machine 3 sets 12-15 reps heavy
Adductor Machine 3 sets 15 reps medium to heavy weight
Abductor Machine 3 sets 15 reps
Tuesday-Hams and Calves
Lying Leg Curl Machine 3 sets of 12-15 reps
Seated Leg Curl Machine 3 sets of 12-15 reps
Stiff Leg Barbell Deadlifts 3 sets of 10 reps
Leg Press Machine feet high on platform 3 sets of 20 reps
Back Extension Machine flexing the hams midway 3 sets of 30 reps
Standing Calf Raise Machine 3 sets of 20 reps
Seated Calf Raise Machine 3 sets of 15-20 reps
Wednesday-Chest
Flat Bench Barbell Press 3 sets of 12 reps
Incline Bench Barbell Press 3 sets of 12 reps
Decline Bench Barbell Press 3 sets of 12 reps
Flat Bench Dumbbell Flys 3 sets of 12 reps
Bench Dumbbell Pullovers 3 sets of 12 reps heavy
Thursday-Back
Pull Ups 3 sets of max reps
Bent Over Barbell Rows 3 sets of 10 reps heavy
T-Bar Rows 3 sets of 6-8 reps
Seated Cable Rows Close Grip 3 sets of 10-12 reps
Seated Lat Pulldown Machine Wide Grip 3 sets of 12 reps
Cable Lat Pulldowns 3 sets of 30 reps
Friday-Traps and Shoulders (delts)
Seated Machine Side Raises 3 sets of 15 reps
Seated Overhead Barbell Presses 3 sets of 10-12 reps
Standing Alternating Dumbbell Presses 3 sets of 15 reps
Standing Dumbbell Side Raises 3 sets of 15 reps
Bent Over Dumbbell Raises 3 sets of 10-15 reps
EZ-Barbell (cambered) Upright Rows 3 sets of 12 reps
Barbell Shurgs 3 sets of 12 reps heavy
Dumbbell Shrugs 3 sets of 12 reps
Saturday-Biceps, Triceps, and Forearms
EZ Barbell Wide Grip Curls 3 sets of 12 reps
EZ Barbell Close Grip Curls 3 sets of 12 reps
Alternating Dumbbell Curls 3 sets of 12 reps
Machine Cable Rope Pressdowns 3 sets of 15 reps
Skullcrushers with EZ Barbell 3 sets of 12-15 reps
Dumbbell Kickbacks 3 sets of 8-12 reps
Dips (optional) 3 sets of max reps bodyweight/weighted
Seated Barbell Wrist Curls 3 sets of 20 reps
Standing Behind the back Barbell Wrist Curls 3 sets of 20
Sunday-Rest or 20 mins cardio and 5-10 mins stretching
Repeat.
Warm up with 5-15 mins in the sauna followed by 3-5 mins light stretching before all workouts. Drink 1 gallon a day of water minimum. Get at least 7 hours sleep.
Warm up with 5-15 mins in the sauna followed by 3-5 mins light stretching
Leg Extension Machine 3 sets 12-15 reps
Barbell Squat Machine 3 sets 12 reps heavy
Smith Machine Wide Stance Squats 3 sets 10-12 reps medium to heavy
Leg Press Machine feet low on platform 3 sets 20 reps heavy
Hack Squat Machine 3 sets 12-15 reps heavy
Adductor Machine 3 sets 15 reps medium to heavy weight
Abductor Machine 3 sets 15 reps
Tuesday-Hams and Calves
Lying Leg Curl Machine 3 sets of 12-15 reps
Seated Leg Curl Machine 3 sets of 12-15 reps
Stiff Leg Barbell Deadlifts 3 sets of 10 reps
Leg Press Machine feet high on platform 3 sets of 20 reps
Back Extension Machine flexing the hams midway 3 sets of 30 reps
Standing Calf Raise Machine 3 sets of 20 reps
Seated Calf Raise Machine 3 sets of 15-20 reps
Wednesday-Chest
Flat Bench Barbell Press 3 sets of 12 reps
Incline Bench Barbell Press 3 sets of 12 reps
Decline Bench Barbell Press 3 sets of 12 reps
Flat Bench Dumbbell Flys 3 sets of 12 reps
Bench Dumbbell Pullovers 3 sets of 12 reps heavy
Thursday-Back
Pull Ups 3 sets of max reps
Bent Over Barbell Rows 3 sets of 10 reps heavy
T-Bar Rows 3 sets of 6-8 reps
Seated Cable Rows Close Grip 3 sets of 10-12 reps
Seated Lat Pulldown Machine Wide Grip 3 sets of 12 reps
Cable Lat Pulldowns 3 sets of 30 reps
Friday-Traps and Shoulders (delts)
Seated Machine Side Raises 3 sets of 15 reps
Seated Overhead Barbell Presses 3 sets of 10-12 reps
Standing Alternating Dumbbell Presses 3 sets of 15 reps
Standing Dumbbell Side Raises 3 sets of 15 reps
Bent Over Dumbbell Raises 3 sets of 10-15 reps
EZ-Barbell (cambered) Upright Rows 3 sets of 12 reps
Barbell Shurgs 3 sets of 12 reps heavy
Dumbbell Shrugs 3 sets of 12 reps
Saturday-Biceps, Triceps, and Forearms
EZ Barbell Wide Grip Curls 3 sets of 12 reps
EZ Barbell Close Grip Curls 3 sets of 12 reps
Alternating Dumbbell Curls 3 sets of 12 reps
Machine Cable Rope Pressdowns 3 sets of 15 reps
Skullcrushers with EZ Barbell 3 sets of 12-15 reps
Dumbbell Kickbacks 3 sets of 8-12 reps
Dips (optional) 3 sets of max reps bodyweight/weighted
Seated Barbell Wrist Curls 3 sets of 20 reps
Standing Behind the back Barbell Wrist Curls 3 sets of 20
Sunday-Rest or 20 mins cardio and 5-10 mins stretching
Repeat.
Warm up with 5-15 mins in the sauna followed by 3-5 mins light stretching before all workouts. Drink 1 gallon a day of water minimum. Get at least 7 hours sleep.
My Nutrition Program View My Full Nutrition Program
This diet was provided to me from my trainer, Louis Uridel
Meal 1 6oz chicken, 1/2 cup oats
Meal 2 8 oz tilapia, 1/2 cup brown rice, 1 green apple
Meal 3 6oz chicken, 1 cup greens w/ 1/3 cup of almonds
Meal 4 8oz tilapia, 1/4 cup brown rice
Meal 5 6oz chicken, salad/greens, 1/3 cup almonds
post-workout 50g protein whey
My Supplement Program View My Full Supplement Program
Yok3d has not added any program information.
My Motivation Program View My Full Motivation Program
Yok3d has not added any program information.
Yok3d updated his weight from 160 Lbs. to 165 Lbs., a 5 Lb. gain in 36 days.
Apr 27, 2013 | Like
Horse2000 likes this.
Yok3d Training legs even though the bottom of my feet are always in pain.
Apr 25, 2013 | Like
Horse2000 likes this.
Yok3d updated his body fat from 19.6% to 10%, a loss of 9.6% in 285 days.
Mar 22, 2013 | Like
Horse2000 likes this.
Visitor Comments
Yok3d
Thanks guys...make sure to "Like" my fan page on Facebook for more constant updates and FAQs. https://www.facebook.com/pages/Patrick-John-McIntyre/140436336030383
May 30, 2012 9:13pm
volksparts
Always looking for motivation and thanks for sharing yours fellow San Diegan...Keep up the good work and push the limits!
May 20, 2012 3:48am
JosieA
I just became an App Nut featured athlete :)Check me out!
http://www.appnut.com/athletes/josie-alten/
Dec 21, 2011 3:13pm
silvalization
Mac. Yo bro I might be headed down to Golds Gym to check it out. They have a TapOut MMA gym that I might switch to and train there. Since Im down there Im gonna go to Golds as well. Let me know if you wanna come with. Its by your base off the 8.
Dec 18, 2011 1:31pm
JosieA
Today is the last day to vote for the BB.com Spokesmodel competition. I hope you can manage one last vote for me. I really appreciate all the votes and luck everyone has been sending me. Results will be up Dec.5th :) THANK YOU SO MUCH!!!
Nov 30, 2011 11:35am
amber3478
Womens physique is between figure and bodybuilding. They want us to be leaner than figure but still have symetry and femininity but not bulky like bodybuilding. I've always wanted to strip down to 6% BF so this would be a great way for me to get to that level. Hope all is well with you and you enjoyed your holiday!
Nov 27, 2011 12:09pm
thighsmt
I did tons of high volume back in college. Three times per week for 1.5 hours. You look great. Extremely proportioned with heavy chest.
Nov 24, 2011 5:29pm
amber3478
It's always a great thing to push yourself even harder next time. I think that's a great goal! I'm doing the same. I'm intrigued by bodybuilding but don't want to get huge. That's why I'm interested in phyisique over figure. Let me know about your progress along the way!
Nov 23, 2011 10:35am
amber3478
Thank you:) This is from the Emerald Cup in Washington. It was the largest show I have done yet. I want to compete in the new "Womens Physique Division" next. They want more lean mass. How are you?
Nov 22, 2011 10:15pm
JosieA
I like the new bl&w profile pic. Shows your cuts nicely. Great conditioning- arms, abs pecs all look very nice. Looks like you have a nice lists of wins I see why!!! Keep up the GREAT work.
Nov 21, 2011 12:58pm
Gemini786
Thanks for stopping by. I usually train at Bally total fitness.You looking shredded in your profile pic man !!!How do you stay so lean??
Nov 18, 2011 2:48am
Jen_absgirl
I really appreciate the kind sentiments and also the friendship - thank you for finding me and reconnecting :)
Nov 17, 2011 12:55am
Mattd27
I use to live in San Diego but my career moved me out East! Yes indeed it's America's finest city for sure weather wise my friend. I am just a email away and always willing to offer my advice. Train hard but smart!
Nov 16, 2011 5:34pm
Yok3d updated his weight from 165 Lbs. to 156 Lbs., a 9 Lb. loss in 4 days.