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real name
Greg
age
31
gender
Male
location
Saint Paul, MN, US
gym
Bally Total Fitness
occupation
Security Guard and ArmyNational Guard
Overall Goal
///
Transform My Body
Lift hard to turn the fat I have into muscle and get shredded.
Progress & Goals
BEFORE
Oct 18, 2007
CURRENT
May 5, 2009
171.7 Lbs.
LEAN BODY MASS
51.3 Lbs.
BODY FAT
CURRENT WEIGHT
223
Lbs.
Apr 28, 2011
CURRENT BODY FAT
23
%
Mar 4, 2011
PROGRESS HISTORY
Lbs.
2007-05-30,2007-07-10,2007-10-15,2007-10-16,2007-10-19,2007-10-20,2007-10-30,2007-11-11,2007-12-09,2008-01-14,2008-01-19,2008-01-22,2008-05-17,2009-05-05,2011-02-25,2011-03-04,2011-04-28
220,220,223,223,220,220,218,215,206,203,200,199,215,210,231,227,223
May 01, 2011
220 Lbs.
%
2007-10-20,2007-11-11,2008-02-04,2009-05-05,2011-02-25,2011-03-04
29.8,28.2,19,16,20,23
Dec 01, 2007
25 %
Lbs.
2007-05-30,2007-07-10,2007-10-15,2007-10-16,2007-10-19,2007-10-20,2007-10-30,2007-11-11,2007-12-09,2008-01-14,2008-01-19,2008-01-22,2008-05-17,2009-05-05,2011-02-25,2011-03-04,2011-04-28
154.4,154.4,156.5,156.5,154.4,154.4,153,154.4,147.9,145.8,143.6,161.2,174.1,176.4,184.8,174.8,171.7
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Day 1
Flat bench DB flys 2 sets 10 reps each
Seated cable rows 2 sets 10 reps each
Barbell curls 2 sets 10 reps each
Cable pulldowns 2 sets 10 reps each
leg press 2 sets 10 reps each
Lying leg curls 2 sets 10 reps each
Standing calf raises 3 sets 15 reps each
Crunches till I can't do anymore
Day 2
Same as day 1 only with 30 min. cardio on treadmill
Day 3
Bench press 7 sets reps 10-5-5-5-5-5-5
Incline DB press 3 sets reps 10-10-10
Incline machine press 1 set max reps
Barbell curls 2 sets reps 10-10
Seated DB curls 1 set max reps
Day 4
Smith machine squats 4 sets reps 10-5-5-5
Leg extensions 1 set reps 10
Standing calf raises 1 set reps 15
Seated calf raises 1 set reps 15
30 min. cardio on treadmill
Day 5
Seated weighted crunches 1 set reps 20
Kneeling weighted crunches 1 set reps 20
Hanging leg raises 1 set reps 20
Decline sit-ups 1 set reps 20
Side crunches 1 set reps 20
Barbell shrugs 1 set reps 15
Days 6-7
Rest
Day 8
Military press 6 sets reps 5-5-5-5-max-max
DB press 1 set reps max
Lateral raises 1 set reps max
Cable overhead extensions 2 sets reps 10
Cable pushdowns 2 sets reps 10
40 min. cardio on treadmill
Day 9
One arm DB rows 1 set each arm reps 10
T-bar rows 2 sets reps 10
Lat pulldowns 2 sets reps 10
Seated leg curls 2 sets reps 10
Day 10
Start over...
Flat bench DB flys 2 sets 10 reps each
Seated cable rows 2 sets 10 reps each
Barbell curls 2 sets 10 reps each
Cable pulldowns 2 sets 10 reps each
leg press 2 sets 10 reps each
Lying leg curls 2 sets 10 reps each
Standing calf raises 3 sets 15 reps each
Crunches till I can't do anymore
Day 2
Same as day 1 only with 30 min. cardio on treadmill
Day 3
Bench press 7 sets reps 10-5-5-5-5-5-5
Incline DB press 3 sets reps 10-10-10
Incline machine press 1 set max reps
Barbell curls 2 sets reps 10-10
Seated DB curls 1 set max reps
Day 4
Smith machine squats 4 sets reps 10-5-5-5
Leg extensions 1 set reps 10
Standing calf raises 1 set reps 15
Seated calf raises 1 set reps 15
30 min. cardio on treadmill
Day 5
Seated weighted crunches 1 set reps 20
Kneeling weighted crunches 1 set reps 20
Hanging leg raises 1 set reps 20
Decline sit-ups 1 set reps 20
Side crunches 1 set reps 20
Barbell shrugs 1 set reps 15
Days 6-7
Rest
Day 8
Military press 6 sets reps 5-5-5-5-max-max
DB press 1 set reps max
Lateral raises 1 set reps max
Cable overhead extensions 2 sets reps 10
Cable pushdowns 2 sets reps 10
40 min. cardio on treadmill
Day 9
One arm DB rows 1 set each arm reps 10
T-bar rows 2 sets reps 10
Lat pulldowns 2 sets reps 10
Seated leg curls 2 sets reps 10
Day 10
Start over...
My Nutrition Program View My Full Nutrition Program
armyman8181 has not added any program information.
My Supplement Program View My Full Supplement Program
armyman8181 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I stay motivated by looking at myself and seeing the results that my belly is going down, my arms are getting bigger and I feel so much better and that I am accomplishing small steps to my ultimate goal.
Visitor Comments
burlyman619
you dont "turn" fat into muscle man.
Anyhow, good look shredding up man, its hard but you can do it.
May 7, 2009 11:44pm
NicoleD
Hey! Great to hear from you! Happy holidays to you as well. Hope everything is good with you... I've gone through MANY changes this past year.
Dec 22, 2008 6:13pm
depratercm
DOing pretty good, gained a little weight will on leave and pcsing, so trying to get under army standard for my weight this time. 16 lbs to go to reach 210 lbs. Also, gotta get ready for school too.
Oct 24, 2008 6:34am
depratercm
Droppin by to see how things are going ... working on droppin weight, getting down to 210 lbs, still got 16 more to go.
Oct 20, 2008 2:55am
whey_protein
hhmmmm? that's wierd... try this http://bodyspace.bodybuilding.com/whey_protein/addfriend.php
you might have to cut and past it. FYI appreciate ur service! =)
Oct 19, 2008 1:54pm
burlyman619
Hey brother, how is the Army life treating you? What do you do in the Army. Good luck achiving your goals
Sep 29, 2008 11:01pm
KLC6777
Hey fellow Minnestoan! Thanks for adding me! Looks like you've got some great goals and are working hard!!! Keep at it!
Kari
Jul 26, 2008 3:30pm
ChickenTuna
I've been real busy working, can't wait for my vacation in 2 weeks :)
Jun 15, 2008 8:59pm
depratercm
Wishing you and everyone else a Awesome Memorial Day ... let us not forget!
May 26, 2008 9:15am
NicoleD
Hey.... I'm doing okay. I've got some rough stuff happening personally but I'm still kicking butt in the gym. That's my therapy. Hope all is well with you.
May 23, 2008 8:07pm
pionex
The bodyfat has been stubborn to get rid of, but still working at it. Yeah, I starting noticing my XL t's are starting to feel tight. Just the tan ones. The PT's still feel a little loose.
May 16, 2008 10:08am
armyman8181 is now friends with gaining_baby.