adrok11's BodySpace - Bodybuilding.com

real name

Adam Coleman

age

gender

Male

location

Winchester, VA, US

gym

occupation

What do u want it to be?

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Overall Goal

///

Compete

One day at a time. The sport is bodybuilding not body built. My short term goal is to get back to 180 lbs at or below 8%, but aside from all the numbers, my ultimate goal is to grow emotionally, mentally, physically and spiritually as well. My goal

goal physique

Athlete

Progress & Goals

BEFORE

Jan 28, 2013

CURRENT

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166.5 Lbs.

LEAN BODY MASS

18.5 Lbs.

BODY FAT

CURRENT WEIGHT

185

Lbs.

Feb 15, 2013

CURRENT BODY FAT

Feb 15, 2013

PROGRESS HISTORY

Lbs.

2008-04-20,2009-04-26,2009-05-16,2010-02-03,2010-02-06,2010-03-31,2010-04-09,2010-05-02,2010-06-10,2010-07-07,2012-07-30,2012-07-31,2012-08-01,2012-08-11,2012-08-21,2012-08-23,2012-11-05,2013-01-11,2013-01-28,2013-01-30,2013-02-15

177,188,195,175,178,180,185,190,195,192,165,165,168,171,175,177,185,180,185,185,185

Nov 19, 2013

200 Lbs.

2008-04-20,2009-04-26,2009-05-16,2010-02-03,2010-02-06,2010-03-31,2010-05-02,2010-06-10,2010-07-07,2012-07-30,2012-07-31,2012-08-01,2012-08-11,2012-08-23,2012-11-05,2013-01-11,2013-01-28,2013-01-30,2013-02-15

8,10,12,6,6,7,8.5,8.2,8.3,7.7,7.5,7.5,7.7,8,8.5,10,15,12,10

Nov 19, 2013

10 %

Lbs.

162.8,169.2,171.6,164.5,167.3,167.4,172.1,173.9,179,176.1,152.3,152.6,155.4,157.8,161.5,162.8,169.3,162,157.2,162.8,166.5

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LATEST MEASUREMENTS

Waist
30" a loss of 2" in 176 days
Feb 15, 2013
Arms
17" a gain of 1" in 176 days
Feb 15, 2013
Calves
17" a gain of 1.5" in 176 days
Feb 15, 2013
Neck
17" no change in 176 days
Feb 15, 2013

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Programs

My Workout Philosophy View My Full Workout Program

8 day off season split

I am currently working an 8 day split with three rest days included:

day 1: chest/tris/calves

day 2: back/ light bis

day 3: rest (cardio, abs, stretch)

day 4: Shoulders/traps

day 5; rest

day 6: arms

day 7: legs

day 8: rest

My arms are one of my many self admitted week points, so for 8 weeks or so, the split will stay as is, and when I change it, it will be chest/quads day 1 and back and hams on day #2 and then still give them a dedicated leg day on day #7

My Nutrition Program View My Full Nutrition Program

I would rather miss a workout than a meal

My Supplement Program View My Full Supplement Program

I am a beig believe in taking advantage of the bodys timing windows and finding ways to maximize my potential for growth, recovery, and ultimately, success.

My Motivation Program View My Full Motivation Program

My Motivation Program

Pumping Iron, Fitness magazines, meditation.... and honestly sometimes I don't know. I find inner strength in my loved ones and friends, I am blessed with an un wavering support system.