Bodybuilding.com Information Motivation Supplementation
in:
alkemyst
10.6%
bf
188 Lbs.
wt
5'10"
ht
BodySpace Member
alkemyst
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Reputation:

Member Since: May 1, 2006

Last Visit: May 18, 2013

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Friends

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BODYGROUPS

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INSPIRED BY

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real name
age
42
gender
Male
location
Lake Worth, FL, US
gym
Lantana Fitness
occupation
Network Engineer
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Overall Goal
///
Gain Muscle

Progress & Goals

BEFORE
Sep 25, 2012
CURRENT
Jan 26, 2013
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168.1 Lbs.

LEAN BODY MASS

19.9 Lbs.

BODY FAT

CURRENT WEIGHT
188
Lbs.
Jan 28, 2013
Lbs.
Save
CURRENT BODY FAT
10.6
%
Jan 28, 2013
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2010-04-05,2012-08-05,2012-09-24,2012-09-25,2012-09-26,2012-09-29,2012-10-04,2012-10-08,2012-10-10,2012-10-18,2012-10-26,2012-11-01,2012-11-06,2012-11-09,2012-11-11,2012-11-25,2012-11-28,2012-12-06,2012-12-08,2012-12-23,2012-12-24,2013-01-11,2013-01-18,2013-01-26,2013-01-27,2013-01-28
199,237,225,224,223,219.8,216,215,212,211,210,209,205,204,203,208,201,200,198,196,196,194,191,189,189,188
%
2012-08-05,2012-09-25,2012-09-29,2012-10-04,2012-10-08,2012-10-10,2012-10-18,2012-10-26,2012-11-01,2012-11-06,2012-11-09,2012-11-11,2012-12-06,2012-12-08,2012-12-23,2012-12-24,2013-01-11,2013-01-18,2013-01-26,2013-01-27,2013-01-28
30,25,23.5,22,21.8,20.7,20.3,20,19.6,18,17.6,17.2,16,15,14,14,13.4,12,11.1,11.1,10.6
Lbs.
2010-04-05,2012-08-05,2012-09-24,2012-09-25,2012-09-26,2012-09-29,2012-10-04,2012-10-08,2012-10-10,2012-10-18,2012-10-26,2012-11-01,2012-11-06,2012-11-09,2012-11-11,2012-11-25,2012-11-28,2012-12-06,2012-12-08,2012-12-23,2012-12-24,2013-01-11,2013-01-18,2013-01-26,2013-01-27,2013-01-28
139.3,165.9,157.5,168,167.2,168.1,168.5,168.1,168.1,168.2,168,168,168.1,168.1,168.1,172.2,166.4,168,168.3,168.6,168.6,168,168,168,168,168.1
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LATEST MEASUREMENTS

  • Waist
    38.5" a loss of 0.5" in 47 days
    Jan 11, 2013
  • Arms
    16.5" a loss of 0.5" in 92 days
    Jan 11, 2013
  • Neck
    16.5" a loss of 0.5" in 92 days
    Jan 11, 2013
  • Chest

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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

Get Lean

All exercises done with Dumbbells when possible

All sets start with 10-15 reps and end with 8-12 reps.  Middle sets target 8-10 to 5-8 reps

Tuesday/Thursday/Saturday  Total Body

Shoulder Press:  4 sets

Bench Press: 5 sets

Inc Bench Press: 3 sets

Inc Flies: 3 sets

Pullovers: 3-4 sets

Wide Grip Pull Ups: 5 sets

hammer grip chin ups: 3 sets

normal grip pull ups: 3 sets

Seated rows: 4 sets

one-armed bent rows: 4 sets

Squats: 5 sets

SLDL: 5 sets

Leg Curls: 4 sets

Dips: 4 sets

tricep pushdowns: 3 sets

curls: 3 sets

hammer curls: 3 sets

standing calf raises: 5 sets

 

My Nutrition Program View My Full Nutrition Program

alkemyst has not added any program information.

My Supplement Program View My Full Supplement Program

Get lean.

Preworkout:

1 scoop ON Whey

Arginine 3000mg waking and 3000mg prior to workout

L-Citriline (4.5g, 5 capsules) prior to workout

Post-Workout:

Xtend

1 scoop of ON Casein

Morning:

Potassium Gluc. 595mg  

Calcium 600mg + trace minerals  

Niacin 500mg  

Kirkland B100  

B12 2000mcg  

Kirkland Premium Performance Multi  

Panax Ginseng 1040mg  

Vitamin C 1000mg  

Fish Oil 540mg EPA, 360mg DHA

Beta Alinine

Creatine

L-Carnitine (4g, 8 Capsules)  

Night:

Triple Flex Joint compound

ZMA

Other:

3x 24mg Ephedrine/200mg Caffiene/81mg aspirin 3x a day

CLA 3g (3 softgels) 3x a day

As needed: Optimum Gold Stand. Whey   Optimum Gold Stand. Casein

My Motivation Program View My Full Motivation Program

alkemyst has not added any program information.

What alkemyst Is Up To

alkemyst updated his body fat from 11.1% to 10.6%, a loss of 0.5% in 1 day.

10.6%
Jan 28, 2013 |
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alkemyst updated his weight from 189 Lbs. to 188 Lbs., a 1 Lb. loss in 1 day.

188 Lbs.
Jan 28, 2013 |
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alkemyst added 4 new photos to his progress photos.

Jan 27, 2013

alkemyst updated his body fat from 12% to 11.1%, a loss of 0.9% in 9 days.

11.1%
Jan 27, 2013 |
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alkemyst updated his weight from 191 Lbs. to 189 Lbs., a 2 Lb. loss in 9 days.

189 Lbs.
Jan 27, 2013 |
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alkemyst updated his body fat from 13.4% to 12%, a loss of 1.4% in 7 days.

12%
Jan 18, 2013 |
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alkemyst updated his weight from 194 Lbs. to 191 Lbs., a 3 Lb. loss in 7 days.

191 Lbs.
Jan 18, 2013 |
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alkemyst is now friends with mrdub75.

Jan 15, 2013

alkemyst is now friends with Loughj606, Kevin Mattson and 1 other.

Jan 12, 2013

alkemyst updated his body fat from 14% to 13.4%, a loss of 0.6% in 18 days.

13.4%
Jan 11, 2013 |
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alkemyst updated his weight from 196 Lbs. to 194 Lbs., a 2 Lb. loss in 18 days.

194 Lbs.
Jan 11, 2013 |
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alkemyst measured his arms at 16.5 in., a loss of 0.5 in. in 92 days and measured 2 other body parts.

16.5 in.
Jan 11, 2013

alkemyst added a new photo to his progress photos.

Dec 29, 2012 |
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alkemyst added a new photo to his progress photos.

Dec 27, 2012 |
mwootton likes this.
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alkemyst added 2 new photos to his progress photos.

Dec 24, 2012
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About Me

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