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real name
Justin Campbell
age
gender
Male
location
Chicago Heights, IL, US
gym
Priority Fitness
occupation
Personal Trainer/Insulator
Overall Goal
///
Transform My Body
I'd like to gain 10lbs of lean muscle, live an all natural healthy lifestyle, and change from a beast into a monster ;-)
Progress & Goals
BEFORE
Jun 21, 2012
CURRENT
Jun 21, 2012
181.1 Lbs.
LEAN BODY MASS
19.9 Lbs.
BODY FAT
CURRENT WEIGHT
201
Lbs.
May 14, 2012
CURRENT BODY FAT
9.8
%
May 14, 2012
PROGRESS HISTORY
Lbs.
2011-08-31,2011-09-06,2011-09-11,2011-09-14,2011-09-22,2012-05-14
180,182.3,185.7,186.3,194.2,201
May 31, 2012
195 Lbs.
%
2011-08-31,2011-09-06,2011-09-11,2011-09-14,2011-09-22,2012-05-14
7.8,8.1,8.9,10.1,11.1,9.9
May 31, 2012
7 %
Lbs.
2011-08-31,2011-09-06,2011-09-11,2011-09-14,2011-09-22,2012-05-14
166,167.5,169.2,167.5,172.6,181.1
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
I'll try to keep this up dated daily, all comments welcome:
Thursday 09/01 "arms" (Day 1 of Bulk)
Barbell Curl
45x15
65x12
85x10
85x10
100x6
Close Grip Bench Press
100x15
120x12
140x10
150x10
180x6
Alternating Hammer Curl
35x15 (per arm)
40x12
45x10
50x8
55x6
Rope Press-Down
60x15
65x12
70x10
75x8
80x6
Friday 09/02 "Legs"
Deep Box Squat
135x15
185x12
205x10
305x8
350x6
Straight Leg Dead-Lift
135x15
155x12
185x10
205x8
225x6
Seated Calf Raise
90x21
115x21
115x21
115x21
135x21
Standing Calf Raise
150x21(Neutral)
150x21(Out turned)
150x21(Pigeon)
100x21(Neutral)
100x21(Pigeon)
Leg ext/Curl (same rep wght)
120x10
150x10
150x10
Saturday 09/03 "Back"
Bent over T-bar Row
90x15
115x12
125x10
135x8
160x6
Cable Pull-down
100x15
110x12
120x10
130x8
140x6
Cable Row
100x15
105x12
110x10
120x8
130x6
Barbell Shrug
135x15
185x18
225x16
275x12
305x8
Dumbbell Shrug
70x20 (per arm)
70x20
70x15
70x15
70x15
Bent over Ez bar row
105x10
105x12
105x14
Sunday 09/04 "Abs/light cardio"
Cable Crunch
100x15
100x15
100x15
100x15
100x15
100x15
100x15
100x15
100x15
80x20
Inverted Sit up (twisting)
6 sets of 20
Superset with
1:30min Speed rope intervals
Hanging leg raises
6 sets of 12
Barbell Twists
2 sets of 100
Side Bends
45x12
45x12
45x12
Finish with 1 mile run 8:03min
Monday 09/05 "Biceps"
Close grip barbell curl
75x10
75x9
75x8
Concentration curls
45x8
40x8
40x8
Wide grip barbell curl
85x6
85x6
65x10
Alternating hammer curls
40x8
40x8
Rev. grip ez bar curl
45x10
45x21
Tuesday 09/06 "Chest"
Incline bench
135x15
155x12
175x10
135x15
Dumbbell press
75x8 (per arm)
70x8
65x10
60x12
Upwards cable fly
30x15
35x12
40x10
40x8
25x20
Single rope press-down
20x25 (per arm)
15x30
Wednesday 09/07 "Legs"
(ROUND 1)
Deep box squat
145x15
195x12
215x10
235x8
315x5(Failure)
Straight leg dead-lift
145x15
165x12
195x10
215x8
135x6
Seated calf raise
125x21
125x21
125x21
125x21
125x21
Standing calf
150x21
150x21
120x21
120x21
100x21
Hip AB/Adduction
(3 sec +/-)
110x10
110x10
110x10
110x10
(ROUND 2)
Sumo Squat
135x10
185x10
225x10
315x5
135x10+partials
Standing calf raise
12x135
12x135
12x135
Seated calf raise
16x100
16x100
16x100
Thursday 09/08 "shoulders"
Arnold overhead press
50x10
45x12
45x12
40x40
Rear overhead
barbell press
100x12
100x12
100x12
100x12
Wide g.
barbell shrug
200x20
200x20
200x20
200x20
lateral leaning
shrug
80x20
80x20
bent over shrug
80x15
80x15
rev. cable fly
20x10
25x10
30x8
20x10
Friday 09/09 "Back"
W. grip pull ups
bwx15
bwx12
bwx10
bwx8
bwx6
T bar row
100x15
110x12
115x10
125x10
90x15
pull down
80x15
100x10
120x8
Barbell curl
65x10
85x8
65x10
45x15
Concen. curl
35x6
30x8
25x12
Assist. pull up
(rep out)
-140x10
-60x15
-60x15
Saturday 09/10 "tricep/serratus"
Close grip BP
100x15
120x12
130x10
150x8
Dip
BWx15
+25x12
+35x10
+45x8
Rev. Shrug
BWx15
+25x12
+35x10
+45x10
Overhead cable ext.
70x12
60x12
50x12
40x7F (rev grip)
Straight arm pullover
40x10
30x12
30x10
30x10
Skull Crusher
75x11F
75x9F
75x8F
75x8F
Concen. pushdown
(rev. grip ISO)
20x12
20x15
20x12
Thursday 09/01 "arms" (Day 1 of Bulk)
Barbell Curl
45x15
65x12
85x10
85x10
100x6
Close Grip Bench Press
100x15
120x12
140x10
150x10
180x6
Alternating Hammer Curl
35x15 (per arm)
40x12
45x10
50x8
55x6
Rope Press-Down
60x15
65x12
70x10
75x8
80x6
Friday 09/02 "Legs"
Deep Box Squat
135x15
185x12
205x10
305x8
350x6
Straight Leg Dead-Lift
135x15
155x12
185x10
205x8
225x6
Seated Calf Raise
90x21
115x21
115x21
115x21
135x21
Standing Calf Raise
150x21(Neutral)
150x21(Out turned)
150x21(Pigeon)
100x21(Neutral)
100x21(Pigeon)
Leg ext/Curl (same rep wght)
120x10
150x10
150x10
Saturday 09/03 "Back"
Bent over T-bar Row
90x15
115x12
125x10
135x8
160x6
Cable Pull-down
100x15
110x12
120x10
130x8
140x6
Cable Row
100x15
105x12
110x10
120x8
130x6
Barbell Shrug
135x15
185x18
225x16
275x12
305x8
Dumbbell Shrug
70x20 (per arm)
70x20
70x15
70x15
70x15
Bent over Ez bar row
105x10
105x12
105x14
Sunday 09/04 "Abs/light cardio"
Cable Crunch
100x15
100x15
100x15
100x15
100x15
100x15
100x15
100x15
100x15
80x20
Inverted Sit up (twisting)
6 sets of 20
Superset with
1:30min Speed rope intervals
Hanging leg raises
6 sets of 12
Barbell Twists
2 sets of 100
Side Bends
45x12
45x12
45x12
Finish with 1 mile run 8:03min
Monday 09/05 "Biceps"
Close grip barbell curl
75x10
75x9
75x8
Concentration curls
45x8
40x8
40x8
Wide grip barbell curl
85x6
85x6
65x10
Alternating hammer curls
40x8
40x8
Rev. grip ez bar curl
45x10
45x21
Tuesday 09/06 "Chest"
Incline bench
135x15
155x12
175x10
135x15
Dumbbell press
75x8 (per arm)
70x8
65x10
60x12
Upwards cable fly
30x15
35x12
40x10
40x8
25x20
Single rope press-down
20x25 (per arm)
15x30
Wednesday 09/07 "Legs"
(ROUND 1)
Deep box squat
145x15
195x12
215x10
235x8
315x5(Failure)
Straight leg dead-lift
145x15
165x12
195x10
215x8
135x6
Seated calf raise
125x21
125x21
125x21
125x21
125x21
Standing calf
150x21
150x21
120x21
120x21
100x21
Hip AB/Adduction
(3 sec +/-)
110x10
110x10
110x10
110x10
(ROUND 2)
Sumo Squat
135x10
185x10
225x10
315x5
135x10+partials
Standing calf raise
12x135
12x135
12x135
Seated calf raise
16x100
16x100
16x100
Thursday 09/08 "shoulders"
Arnold overhead press
50x10
45x12
45x12
40x40
Rear overhead
barbell press
100x12
100x12
100x12
100x12
Wide g.
barbell shrug
200x20
200x20
200x20
200x20
lateral leaning
shrug
80x20
80x20
bent over shrug
80x15
80x15
rev. cable fly
20x10
25x10
30x8
20x10
Friday 09/09 "Back"
W. grip pull ups
bwx15
bwx12
bwx10
bwx8
bwx6
T bar row
100x15
110x12
115x10
125x10
90x15
pull down
80x15
100x10
120x8
Barbell curl
65x10
85x8
65x10
45x15
Concen. curl
35x6
30x8
25x12
Assist. pull up
(rep out)
-140x10
-60x15
-60x15
Saturday 09/10 "tricep/serratus"
Close grip BP
100x15
120x12
130x10
150x8
Dip
BWx15
+25x12
+35x10
+45x8
Rev. Shrug
BWx15
+25x12
+35x10
+45x10
Overhead cable ext.
70x12
60x12
50x12
40x7F (rev grip)
Straight arm pullover
40x10
30x12
30x10
30x10
Skull Crusher
75x11F
75x9F
75x8F
75x8F
Concen. pushdown
(rev. grip ISO)
20x12
20x15
20x12
My Nutrition Philosophy View My Full Nutrition Philosophy
campbll918 has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
campbll918 has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
I have pretty rocky past so whenever I feel like Im losing motivation I just remember where I came from and my enthusiasm soars.
campbll918 joined Priority Fitness (Munster, Indiana).
Jun 21, 2012campbll918 Pushing myself and other to the next level, everyone can change but determination is what seperates the strong from the weak.
Jun 21, 2012 | Likecampbll918 joined the Fitness Models Online BodyGroup.
Reason I joined this BodyGroup: Get me started! Need some advice. Members: 202
campbll918 joined the Chicago Muscle BodyGroup.
Reason I joined this BodyGroup: I myself am a trainer and athelete in the chicagoland area and Im trying to find some people to help get me motivated again. It'd be great to see what people in my area are doing to stay fit and healthy. Members: 162
campbll918 measured his arms at 16.1 in., a gain of 0.3 in. in 243 days and measured 4 other body parts.
May 14, 2012campbll918 updated his weight from 194.2 Lbs. to 201 Lbs., a 6.8 Lb. gain in 235 days.
May 14, 2012 | LikeVisitor Comments
JenMB
Your looking Great! Keep up the great work!
Hope your having a good week!!
-Jenna
Oct 5, 2011 9:59am
Jen_absgirl
Hi Justin! Thank you so much for the wonderful compliment you included along with your friendship invite ~ I appreciate it! Best wishes to you for continued success with your training. Please feel free to drop by my profile anytime, I enjoy hearing from my friends and following their progress. I hope you are having a nice week! Jennifer
Sep 12, 2011 3:46am
KellyProject
Well, Cocoa Beach and Datona beach always looked dirty and I was always bored. But then I went to Clearwater and never enjoyed myself more at the beach. It was awesome. Lol
Sep 8, 2011 8:21am
KellyProject
Never really liked the beach before I went to Clearwater. It's beautiful.
Sep 7, 2011 9:46pm
KellyProject
Oh duh. Lol I knew that. I read the comment too fast and didn't see fl in there and never heard of jax beach.. Jacksonville I'm assuming? Lol
Sep 7, 2011 11:34am
campbll918 is now friends with rg1723.