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Overall Goal
///
Transform My Body
Be the best I can be.
Progress & Goals
BEFORE
Jul 3, 2007
CURRENT
May 19, 2008
162.4 Lbs.
LEAN BODY MASS
35.6 Lbs.
BODY FAT
CURRENT WEIGHT
198
Lbs.
Aug 30, 2011
CURRENT BODY FAT
18
%
May 6, 2010
PROGRESS HISTORY
Lbs.
2007-11-13,2007-11-21,2007-12-09,2008-01-02,2008-01-03,2008-01-06,2008-01-13,2008-01-26,2008-02-19,2008-02-29,2008-03-01,2008-05-17,2008-05-22,2008-08-01,2008-12-19,2009-01-04,2010-05-06,2011-08-30
187,182,178,172,172,176,179,179,181,184,184,190,194,191,185,189,208,198
Jun 01, 2008
195 Lbs.
%
2008-01-06,2008-01-07,2008-01-08,2008-02-29,2010-05-06
18,14,14,15,18
Lbs.
2007-11-13,2007-11-21,2007-12-09,2008-01-02,2008-01-03,2008-01-06,2008-01-13,2008-01-26,2008-02-19,2008-02-29,2008-03-01,2008-05-17,2008-05-22,2008-08-01,2008-12-19,2009-01-04,2010-05-06,2011-08-30
160.8,156.5,153.1,147.9,147.9,151.4,153.9,153.9,155.7,156.4,156.4,161.5,164.9,162.4,157.2,160.6,170.6,162.4
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Sunday: Chest
• Bench Presses: 5x5
• Incline Dumbell Bench Presses: 3x8
• Decline Dumbell Bench Presses: 3x8 Sets switch with Dips Bi-weekly
• Incline Flyes: 3x8
Biceps:
• Barbell Curls: 5x5
• Incline Dumbbell Curls: 3x8
• Preacher Curls: 3x8
Monday: Legs
Quads:
• Leg Extension Light: 3x20/15/10
• Squats: 6 Sets
• Leg Extension Heavy: 3x8
Hamstrings
• Seated Leg Curls: 3x8
• Stiff-Leg Deadlifts: 3x8
• Lying Leg Curls: 3x8
Calves
• Seated Calf Raise: 3x10
Tuesday: OFF/Cardio/Abs
Wednesday: Back
• Pullups: 3x8
• Deadlifts: 5x5
• Barbell Rows: 3x8
• Seated Rows: 3x8
• Barbell Shrugs: 3x8
Thursday: OFF/Cardio/Abs
Friday: Shoulders
• Front Barbell Presses: 5x5
• Barbell Upright Row: 3x8
• Side Lat Raise 3x8
• Bent-Over Dumbbell Laterals: 3x8
Triceps:
• Close-Grip Bench Presses: 5x5
• Cable Pushdowns ("V" Bar): 3x8 switch with Dips Bi-Weekly
• Skull Crushers 3x8
Calves
• Seated Calf Raise: 3x10
Saturday: OFF/Cardio/Abs
• Bench Presses: 5x5
• Incline Dumbell Bench Presses: 3x8
• Decline Dumbell Bench Presses: 3x8 Sets switch with Dips Bi-weekly
• Incline Flyes: 3x8
Biceps:
• Barbell Curls: 5x5
• Incline Dumbbell Curls: 3x8
• Preacher Curls: 3x8
Monday: Legs
Quads:
• Leg Extension Light: 3x20/15/10
• Squats: 6 Sets
• Leg Extension Heavy: 3x8
Hamstrings
• Seated Leg Curls: 3x8
• Stiff-Leg Deadlifts: 3x8
• Lying Leg Curls: 3x8
Calves
• Seated Calf Raise: 3x10
Tuesday: OFF/Cardio/Abs
Wednesday: Back
• Pullups: 3x8
• Deadlifts: 5x5
• Barbell Rows: 3x8
• Seated Rows: 3x8
• Barbell Shrugs: 3x8
Thursday: OFF/Cardio/Abs
Friday: Shoulders
• Front Barbell Presses: 5x5
• Barbell Upright Row: 3x8
• Side Lat Raise 3x8
• Bent-Over Dumbbell Laterals: 3x8
Triceps:
• Close-Grip Bench Presses: 5x5
• Cable Pushdowns ("V" Bar): 3x8 switch with Dips Bi-Weekly
• Skull Crushers 3x8
Calves
• Seated Calf Raise: 3x10
Saturday: OFF/Cardio/Abs
My Nutrition Program View My Full Nutrition Program
atrain11b has not added any program information.
My Supplement Program View My Full Supplement Program
atrain11b has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I stay motivated by looking at where I was, as compared to where I am now. With that, I am getting both older, and higher in rank, and believe I need to better myself in order to take care of my Soldiers, and myself.
Visitor Comments
user7787878
Oh my god,, you are inClarksville, I went to Austin Peay State....I am from Memphis,,
May 6, 2010 12:01pm
OldManSkinny
iSatori is looking for folks to test a new pre-workout supp and to blog their observations here on bb.com. You should consider applying: http://forum.bodybuilding.com/showthread.php?t=123670921
Apr 10, 2010 6:23pm
mtbon
Good luck with your goals! I have recently been sponsored by your Trigg County neighbor Sheriff Candidate and Air Force Veteran Ray Burnam
Mar 2, 2010 1:11am
jon_carter13
hey man, how ya like Campbell? I'm originally from Hopkinsville and will move back when I ETS. If you ever want to throw up some iron, hit me up around December. Peace.
Aug 5, 2009 9:25pm
Mr.Xrcise
HOWS IT GOING...HOPE YOUR TRAINING IS GOING WELL. I HAVE ADDED YOU ON MY YAHOO ALSO:)
Nov 15, 2008 1:31pm
Kendzlic
Yeah mine is going ok. Having a hard time gaining weight even though I'm consuming about 3000 cals and completely dropped cardio...still no luck. Its hard to figure out what your body needs thats for sure, still trying to figure out what works best for me. Well good luck and keep me updated man.
May 9, 2008 2:12pm
stopstarin333
hey keep up the good work, and if you didnt already know, there's a MWR contest on May 10th at Yongsan. Even if you dont compete you should come and check it out.
Apr 11, 2008 2:24am
Hammer58
I plan on being in campbell for a while..i just re upped for 6 more years at campbell.. so i will be there for a grip or two lol. if you can get back here try to getinto 3 bct with the RSTA thats where im at. i know I will lose half of my team when we get back and there sayingim going to be a blackhat when we get back.
Mar 5, 2008 2:36pm
Hammer58
hey no bro bro, it's good to see another fox on here. I have been tracking my stats on my page, but i don't have a journal yet. so how's korea now, i remember it was wild when i was there in 03/04
Mar 5, 2008 11:47am
girlygirl
thanks for the rep, it was my pleasure! have fun and don't spend to many W on juices. ;)
Mar 3, 2008 1:48pm
affliction7
it was great!! great pumps and energy on my workout!oh and the cyto gainer taste great and mixes fenomanal!
Feb 22, 2008 3:00pm
atrain11b joined the Crossfit BodyGroup.
Reason I joined this BodyGroup: Learning to realize CrossFit allows more realistic results in line with my goals. Members: 75