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Overall Goal
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Transform My Body
I need to cut 2%+ bodyfat, and put on muscle in its place.
Progress & Goals
BEFORE
Feb 2, 2011
CURRENT
Nov 9, 2011
144.5 Lbs.
LEAN BODY MASS
27.5 Lbs.
BODY FAT
CURRENT WEIGHT
172
Lbs.
Oct 31, 2012
CURRENT BODY FAT
16
%
May 29, 2011
PROGRESS HISTORY
Lbs.
2011-02-07,2011-02-09,2011-02-17,2011-02-24,2011-05-05,2011-05-29,2011-06-20,2012-10-31
161.9,157.5,159,158.5,160,161,162,172
Aug 15, 2011
166 Lbs.
%
2011-02-07,2011-02-09,2011-02-17,2011-03-14,2011-05-05,2011-05-29
23,17.5,18,16.8,16.5,16
Jun 12, 2011
14.5 %
Lbs.
2011-02-07,2011-02-09,2011-02-17,2011-02-24,2011-05-05,2011-05-29,2011-06-20,2012-10-31
124.7,130,130.4,131.9,133.6,135.2,136.1,144.5
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Sprints Hard Gainer Routine
Workout #1
EXERCISE Set #1 Set #2 Set #3
Bench Press - 10, 6-8, 6-8 Reps 60kgs/ 70kgs/ 70kgs/
Incline Dumbbell Press - 8-10, 8-10 Reps
Military Barbell Press - 10, 6-8, 6-8 Reps 40kg/
45kgs/
45kgs/
Side Laterals - 10, 10 Reps
Dips - (lean forward - weighted) - 10, 8 Reps 20lbs/ 20lbs/
Skull Crushers - 10, 10 Reps
Workout #2
EXERCISE Set #1 Set #2 Set #3
Squats - 10, 6-8, 6-8 Reps 70kgs/ 80kgs/ 80kgs/
Stiff Legged Deadlift - 10, 8-10, 8-10 Reps 50kgs/ 60kgs/ 80kgs/
Calf Raises - 20, 15, 15 Reps 200lbs/ 300lbs/ 420lbs/
Machine Leg Extensions - 15,15,12 Reps 80lbs/ 120lbs/ 140lbs/
Workout #3
EXERCISE Set #1 Set #2 Set #3
Deadlift - 10,6-8, 6-8 Reps 70kgs/ 90kgs/ 100kgs/
Chins - 10, 10 Reps
Bent Over Barbell Row - 10, 10 Reps 40kgs/ 65kgs/
Seated Row Machine - 15, 12 Reps
EZ Bar Curls - 10, 8 Reps
Dumbbell Zottman Curls - 8-12 Reps
Workout #1
EXERCISE Set #1 Set #2 Set #3
Bench Press - 10, 6-8, 6-8 Reps 60kgs/ 70kgs/ 70kgs/
Incline Dumbbell Press - 8-10, 8-10 Reps
Military Barbell Press - 10, 6-8, 6-8 Reps 40kg/
45kgs/
45kgs/
Side Laterals - 10, 10 Reps
Dips - (lean forward - weighted) - 10, 8 Reps 20lbs/ 20lbs/
Skull Crushers - 10, 10 Reps
Workout #2
EXERCISE Set #1 Set #2 Set #3
Squats - 10, 6-8, 6-8 Reps 70kgs/ 80kgs/ 80kgs/
Stiff Legged Deadlift - 10, 8-10, 8-10 Reps 50kgs/ 60kgs/ 80kgs/
Calf Raises - 20, 15, 15 Reps 200lbs/ 300lbs/ 420lbs/
Machine Leg Extensions - 15,15,12 Reps 80lbs/ 120lbs/ 140lbs/
Workout #3
EXERCISE Set #1 Set #2 Set #3
Deadlift - 10,6-8, 6-8 Reps 70kgs/ 90kgs/ 100kgs/
Chins - 10, 10 Reps
Bent Over Barbell Row - 10, 10 Reps 40kgs/ 65kgs/
Seated Row Machine - 15, 12 Reps
EZ Bar Curls - 10, 8 Reps
Dumbbell Zottman Curls - 8-12 Reps
My Nutrition Program View My Full Nutrition Program
candyflip69 has not added any program information.
My Supplement Program View My Full Supplement Program
candyflip69 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Supplements and results
Visitor Comments
sunE1
Hi mate hope things are working out for you at the bulking stage looks like you have made some good gains over the year. Great work all the best for the Christmas and same for the New Year.
Dec 23, 2011 7:55pm
stachedwalker
Love your description of your job :D LOL. With regards to the progress pics, can definitely see the torso getting more muscular and thicker/stronger.
May 29, 2011 5:06pm
JerryB
Thanks for the comments. Make training a long term commitment and you will experience the benefits.
Mar 7, 2011 11:28am
BBLou
Hey...Twinlab still makes some good products. Ultra Fuel is basically a mix of carbs, mostly maltodextrin. I use it during WO and post WO mixed with protein...
Mar 4, 2011 1:35pm
vinmac
thanks, still long way to go for me, but its been an awesome ride so far!
Feb 25, 2011 11:15pm
candyflip69 updated his weight from 162 Lbs. to 172 Lbs., a 10 Lb. gain in 499 days.