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real name
Carl
age
gender
Male
location
North Tonawanda, NY, US
gym
Best Fitness
occupation
Engineer (Chemical)
Overall Goal
///
Gain Muscle
Formulate a routine/cycle that will obtain size, but allow for definition and lean mass to show.
goal physique
Fitness Model
Progress & Goals
BEFORE
May 19, 2010
CURRENT
Feb 17, 2011
147.8 Lbs.
LEAN BODY MASS
20.2 Lbs.
BODY FAT
CURRENT WEIGHT
168
Lbs.
May 24, 2013
CURRENT BODY FAT
12
%
May 7, 2013
PROGRESS HISTORY
Lbs.
2011-01-04,2011-01-06,2011-01-07,2011-01-11,2011-01-19,2011-01-20,2011-01-21,2011-01-24,2011-01-26,2011-01-31,2011-02-07,2011-02-08,2011-02-09,2011-02-11,2011-02-17,2011-02-18,2011-02-23,2011-02-24,2011-02-25,2011-03-02,2011-03-03,2011-03-07,2011-03-09,2011-03-18,2011-03-25,2011-03-29,2011-03-31,2011-04-05,2011-04-06,2011-04-07,2011-04-12,2011-04-19,2011-04-21,2011-04-26,2011-04-29,2011-05-18,2011-05-20,2011-05-24,2011-05-25,2011-05-31,2011-06-01,2011-06-02,2011-06-03,2011-06-06,2011-06-07,2011-06-09,2011-06-10,2011-06-13,2011-06-14,2011-06-15,2011-06-16,2011-06-17,2011-06-20,2011-06-21,2011-06-22,2011-06-23,2011-06-24,2011-06-28,2011-06-29,2011-06-30,2011-07-05,2011-07-06,2011-07-11,2011-07-12,2011-07-13,2011-07-14,2011-07-15,2011-07-18,2011-07-19,2011-07-20,2011-07-21,2011-07-22,2011-07-25,2011-07-26,2011-07-27,2011-08-02,2011-08-03,2011-08-04,2011-08-08,2011-08-09,2011-08-10,2011-08-11,2011-08-12,2011-08-15,2011-08-16,2011-08-18,2011-08-19,2011-08-22,2011-08-23,2011-08-24,2011-08-25,2011-08-26,2011-08-29,2011-08-30,2011-08-31,2011-09-01,2011-09-02,2011-09-03,2011-09-06,2011-09-07,2011-09-08,2011-09-09,2011-09-11,2011-09-12,2011-09-13,2011-09-14,2011-09-15,2011-09-17,2011-09-18,2011-09-19,2011-09-20,2011-09-21,2011-09-22,2011-09-23,2011-09-26,2011-09-27,2011-09-28,2011-09-29,2011-09-30,2011-10-01,2011-10-02,2011-10-03,2011-10-04,2011-10-05,2011-10-06,2011-10-07,2011-10-10,2011-10-11,2011-10-12,2011-10-13,2011-10-17,2011-10-18,2011-10-19,2011-10-20,2011-10-21,2011-10-24,2011-10-25,2011-10-26,2011-10-27,2011-10-28,2011-10-29,2011-10-31,2011-11-01,2011-11-02,2011-11-03,2011-11-04,2011-11-05,2011-11-06,2011-11-07,2011-11-08,2011-11-09,2011-11-10,2011-11-11,2011-11-12,2011-11-13,2011-11-14,2011-11-15,2011-11-16,2011-11-17,2011-11-18,2011-11-21,2011-11-22,2011-11-23,2011-11-28,2011-11-29,2011-11-30,2011-12-01,2011-12-05,2011-12-06,2011-12-07,2011-12-09,2011-12-12,2011-12-13,2011-12-14,2011-12-15,2011-12-16,2011-12-19,2011-12-20,2012-01-02,2012-01-03,2012-01-04,2012-01-06,2012-01-09,2012-01-10,2012-01-11,2012-01-12,2012-01-13,2012-01-16,2012-01-28,2012-01-29,2012-02-02,2012-02-04,2012-02-09,2012-02-11,2012-02-23,2012-09-06,2012-09-08,2012-09-09,2012-09-10,2012-09-11,2012-09-12,2012-09-13,2012-09-17,2012-09-18,2012-09-19,2012-09-20,2012-09-24,2012-09-25,2012-09-26,2012-09-27,2012-11-14,2012-11-15,2012-11-16,2012-11-19,2012-11-20,2012-11-27,2012-11-28,2012-11-29,2012-11-30,2012-12-03,2012-12-04,2012-12-05,2012-12-06,2012-12-07,2012-12-10,2012-12-11,2012-12-13,2012-12-14,2012-12-17,2012-12-18,2012-12-20,2012-12-21,2013-01-02,2013-01-03,2013-01-04,2013-01-07,2013-01-08,2013-01-09,2013-01-10,2013-01-11,2013-01-14,2013-01-15,2013-01-16,2013-01-17,2013-01-18,2013-01-21,2013-01-22,2013-01-23,2013-01-24,2013-01-28,2013-01-29,2013-01-31,2013-02-01,2013-02-04,2013-02-05,2013-02-06,2013-02-07,2013-02-08,2013-02-11,2013-02-12,2013-02-13,2013-02-15,2013-02-18,2013-02-20,2013-02-21,2013-02-22,2013-02-25,2013-02-26,2013-02-27,2013-02-28,2013-03-01,2013-03-04,2013-03-05,2013-03-06,2013-03-07,2013-03-08,2013-03-11,2013-03-12,2013-03-13,2013-03-14,2013-03-15,2013-03-18,2013-03-19,2013-03-20,2013-03-21,2013-03-22,2013-03-25,2013-03-26,2013-03-27,2013-03-28,2013-04-01,2013-04-02,2013-04-03,2013-04-04,2013-04-05,2013-04-08,2013-04-09,2013-04-10,2013-04-11,2013-04-12,2013-04-15,2013-04-16,2013-04-17,2013-04-18,2013-04-19,2013-04-22,2013-04-23,2013-04-24,2013-04-25,2013-04-26,2013-04-29,2013-04-30,2013-05-01,2013-05-02,2013-05-03,2013-05-06,2013-05-07,2013-05-08,2013-05-21,2013-05-22,2013-05-23,2013-05-24
158,156,155,155,154,155,154,157,156,158,158.5,156.5,156.5,158.5,159.5,157,161,161,159.5,159,158.5,160,159,162,162,162.5,163,163.5,161,160.5,162,161,163,164,162.5,168,166,164,166.5,171,167,165.5,165.5,168,165.5,166.5,168,168.5,165.5,167.5,168,165.5,168,164.5,165.5,164,162.5,162.5,164,167.5,166.5,161.5,170,165.5,164.5,164.5,164.5,166.5,163,165,163.5,162.5,169.5,164,164,166,168,164.5,170.5,165,165.5,166.5,166,167,165.5,166,166,165.5,164.5,163,162.5,162,164.5,161.5,160,160,159.5,157.5,162.5,159,159.5,161,161,162,159,160,160.5,159,159,159,160,159,158,157,161.5,158.5,160.5,159,158,159,161,160,158,159.5,157,157.5,160,158,157.5,157.5,165,158.5,158.5,157,156.5,157.5,156.5,156,157.5,159,157,158,158,157.5,156.5,155.5,155,156,156,156,157,155.5,155,156,157,157.5,155,156.6,158.5,157,157.5,155,157.5,157.5,156,157,157,159,157.5,157,157,158.5,157.5,159,158,159,162,163,162.5,161.5,161,160,162,161.5,159.5,160.5,159,162,161.5,162,160.5,161.5,160,162,159,162.5,161.5,164,165.5,164,162,164.5,167,164.5,163,163.5,165.5,164,164.5,164,162,160,159,161.5,161,163,161,161,160,162.5,160,162,163.5,161.5,163.5,162,163,162,165,162,164,164.5,168,165.5,163,167,166,166.5,165,165,166,164.5,164,165.5,163.5,166.5,165,165,164,167,166,164.5,164,168,166,167.5,166,165,168,167.5,165.5,166,167,165.5,164,164.5,170,168,166.5,168,166.5,167,167,167,166.5,166.5,167,165.5,165,165.5,167.5,167,164.5,167.5,166.5,167.5,168.5,166.5,165,168.5,170,170,171,167.5,165.5,165,165.5,163,167.5,164.5,168.5,167,165.5,167,168.5,169.5,167,168.5,166.5,167.5,168.5,168,165.5,166.5,170,170,170,168.5,166,165,164.5,168
Jun 15, 2013
178.6 Lbs.
%
2011-01-04,2011-01-06,2011-01-07,2011-01-11,2011-01-19,2011-01-20,2011-01-21,2011-01-24,2011-01-26,2011-01-31,2011-02-07,2011-02-08,2011-02-09,2011-02-11,2011-02-17,2011-02-18,2011-02-23,2011-02-24,2011-02-25,2011-03-02,2011-03-03,2011-03-07,2011-03-09,2011-03-18,2011-03-25,2011-03-29,2011-03-31,2011-04-05,2011-04-06,2011-04-07,2011-04-12,2011-04-19,2011-04-21,2011-04-26,2011-04-29,2011-05-18,2011-05-20,2011-05-24,2011-05-25,2011-05-31,2011-06-01,2011-06-02,2011-06-03,2011-06-06,2011-06-07,2011-06-09,2011-06-10,2011-06-13,2011-06-14,2011-06-15,2011-06-16,2011-06-17,2011-06-20,2011-06-21,2011-06-22,2011-06-23,2011-06-24,2011-06-28,2011-06-29,2011-06-30,2011-07-05,2011-07-06,2011-07-11,2011-07-12,2011-07-13,2011-07-14,2011-07-15,2011-07-18,2011-07-19,2011-07-20,2011-07-21,2011-07-22,2011-07-25,2011-07-26,2011-07-27,2011-08-02,2011-08-03,2011-08-04,2011-08-08,2011-08-09,2011-08-10,2011-08-11,2011-08-12,2011-08-15,2011-08-16,2011-08-19,2011-08-22,2011-08-23,2011-08-24,2011-08-25,2011-08-26,2011-08-29,2011-08-30,2011-08-31,2011-09-01,2011-09-02,2011-09-03,2011-09-06,2011-09-07,2011-09-08,2011-09-09,2011-09-11,2011-09-12,2011-09-13,2011-09-14,2011-09-15,2011-09-17,2011-09-18,2011-09-19,2011-09-20,2011-09-21,2011-09-22,2011-09-23,2011-09-26,2011-09-27,2011-09-28,2011-09-29,2011-09-30,2011-10-01,2011-10-02,2011-10-03,2011-10-04,2011-10-05,2011-10-06,2011-10-07,2011-10-10,2011-10-11,2011-10-12,2011-10-13,2011-10-17,2011-10-18,2011-10-19,2011-10-20,2011-10-21,2011-10-24,2011-10-25,2011-10-26,2011-10-27,2011-10-28,2011-10-29,2011-10-31,2011-11-01,2011-11-02,2011-11-03,2011-11-04,2011-11-05,2011-11-06,2011-11-07,2011-11-08,2011-11-09,2011-11-10,2011-11-11,2011-11-12,2011-11-13,2011-11-14,2011-11-15,2011-11-16,2011-11-17,2011-11-18,2011-11-21,2011-11-22,2011-11-23,2011-11-28,2011-11-29,2011-11-30,2011-12-01,2011-12-05,2011-12-06,2011-12-07,2011-12-09,2011-12-12,2011-12-13,2011-12-14,2011-12-15,2011-12-16,2011-12-19,2011-12-20,2012-01-03,2012-12-05,2013-05-07
11,11,11,11,11,11,11,11,11,11,11,11,11,11,12,11,12,12,12,11.5,11,12,12,13,13,13,13,13,13,13,13,13,13,13,13,14,14,14,14,15,15,14,14,15,14,13.5,13,14,13,13,14,13.5,14,13.5,13,12.5,12.5,12.5,12.5,13,13,12,14,13,12,12,12,12.5,12,12.5,12.5,12,13,12.5,12.5,12.5,12.5,12.5,13.5,13,12.5,12.5,12.5,12.5,12.5,12.5,12.5,12.5,12.5,12.5,12.5,12.5,12.5,12.5,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,12,11.5,11.5,12,11.5,12,11.5,11.5,11.5,12,11.5,11.5,11.5,11.5,11.5,12,11.5,11.5,11.5,12,11.5,11.5,11.5,11,11.5,11,11,11.5,11.5,11.5,11.5,11.5,11.5,11,10.5,11,11,11,11,11.5,11,11,11,11.5,11.5,11,11,11.5,11.5,11.5,10.5,11.5,11.5,11,11,11,11.5,11,11,11,11.5,11,11.5,11.5,11.5,12,12,12,11,12
Jun 15, 2013
8 %
Lbs.
2011-01-04,2011-01-06,2011-01-07,2011-01-11,2011-01-19,2011-01-20,2011-01-21,2011-01-24,2011-01-26,2011-01-31,2011-02-07,2011-02-08,2011-02-09,2011-02-11,2011-02-17,2011-02-18,2011-02-23,2011-02-24,2011-02-25,2011-03-02,2011-03-03,2011-03-07,2011-03-09,2011-03-18,2011-03-25,2011-03-29,2011-03-31,2011-04-05,2011-04-06,2011-04-07,2011-04-12,2011-04-19,2011-04-21,2011-04-26,2011-04-29,2011-05-18,2011-05-20,2011-05-24,2011-05-25,2011-05-31,2011-06-01,2011-06-02,2011-06-03,2011-06-06,2011-06-07,2011-06-09,2011-06-10,2011-06-13,2011-06-14,2011-06-15,2011-06-16,2011-06-17,2011-06-20,2011-06-21,2011-06-22,2011-06-23,2011-06-24,2011-06-28,2011-06-29,2011-06-30,2011-07-05,2011-07-06,2011-07-11,2011-07-12,2011-07-13,2011-07-14,2011-07-15,2011-07-18,2011-07-19,2011-07-20,2011-07-21,2011-07-22,2011-07-25,2011-07-26,2011-07-27,2011-08-02,2011-08-03,2011-08-04,2011-08-08,2011-08-09,2011-08-10,2011-08-11,2011-08-12,2011-08-15,2011-08-16,2011-08-18,2011-08-19,2011-08-22,2011-08-23,2011-08-24,2011-08-25,2011-08-26,2011-08-29,2011-08-30,2011-08-31,2011-09-01,2011-09-02,2011-09-03,2011-09-06,2011-09-07,2011-09-08,2011-09-09,2011-09-11,2011-09-12,2011-09-13,2011-09-14,2011-09-15,2011-09-17,2011-09-18,2011-09-19,2011-09-20,2011-09-21,2011-09-22,2011-09-23,2011-09-26,2011-09-27,2011-09-28,2011-09-29,2011-09-30,2011-10-01,2011-10-02,2011-10-03,2011-10-04,2011-10-05,2011-10-06,2011-10-07,2011-10-10,2011-10-11,2011-10-12,2011-10-13,2011-10-17,2011-10-18,2011-10-19,2011-10-20,2011-10-21,2011-10-24,2011-10-25,2011-10-26,2011-10-27,2011-10-28,2011-10-29,2011-10-31,2011-11-01,2011-11-02,2011-11-03,2011-11-04,2011-11-05,2011-11-06,2011-11-07,2011-11-08,2011-11-09,2011-11-10,2011-11-11,2011-11-12,2011-11-13,2011-11-14,2011-11-15,2011-11-16,2011-11-17,2011-11-18,2011-11-21,2011-11-22,2011-11-23,2011-11-28,2011-11-29,2011-11-30,2011-12-01,2011-12-05,2011-12-06,2011-12-07,2011-12-09,2011-12-12,2011-12-13,2011-12-14,2011-12-15,2011-12-16,2011-12-19,2011-12-20,2012-01-02,2012-01-03,2012-01-04,2012-01-06,2012-01-09,2012-01-10,2012-01-11,2012-01-12,2012-01-13,2012-01-16,2012-01-28,2012-01-29,2012-02-02,2012-02-04,2012-02-09,2012-02-11,2012-02-23,2012-09-06,2012-09-08,2012-09-09,2012-09-10,2012-09-11,2012-09-12,2012-09-13,2012-09-17,2012-09-18,2012-09-19,2012-09-20,2012-09-24,2012-09-25,2012-09-26,2012-09-27,2012-11-14,2012-11-15,2012-11-16,2012-11-19,2012-11-20,2012-11-27,2012-11-28,2012-11-29,2012-11-30,2012-12-03,2012-12-04,2012-12-05,2012-12-06,2012-12-07,2012-12-10,2012-12-11,2012-12-13,2012-12-14,2012-12-17,2012-12-18,2012-12-20,2012-12-21,2013-01-02,2013-01-03,2013-01-04,2013-01-07,2013-01-08,2013-01-09,2013-01-10,2013-01-11,2013-01-14,2013-01-15,2013-01-16,2013-01-17,2013-01-18,2013-01-21,2013-01-22,2013-01-23,2013-01-24,2013-01-28,2013-01-29,2013-01-31,2013-02-01,2013-02-04,2013-02-05,2013-02-06,2013-02-07,2013-02-08,2013-02-11,2013-02-12,2013-02-13,2013-02-15,2013-02-18,2013-02-20,2013-02-21,2013-02-22,2013-02-25,2013-02-26,2013-02-27,2013-02-28,2013-03-01,2013-03-04,2013-03-05,2013-03-06,2013-03-07,2013-03-08,2013-03-11,2013-03-12,2013-03-13,2013-03-14,2013-03-15,2013-03-18,2013-03-19,2013-03-20,2013-03-21,2013-03-22,2013-03-25,2013-03-26,2013-03-27,2013-03-28,2013-04-01,2013-04-02,2013-04-03,2013-04-04,2013-04-05,2013-04-08,2013-04-09,2013-04-10,2013-04-11,2013-04-12,2013-04-15,2013-04-16,2013-04-17,2013-04-18,2013-04-19,2013-04-22,2013-04-23,2013-04-24,2013-04-25,2013-04-26,2013-04-29,2013-04-30,2013-05-01,2013-05-02,2013-05-03,2013-05-06,2013-05-07,2013-05-08,2013-05-21,2013-05-22,2013-05-23,2013-05-24
140.6,138.8,137.9,137.9,137.1,137.9,137.1,139.7,138.8,140.6,141.1,139.3,139.3,141.1,140.4,139.7,141.7,141.7,140.4,140.7,141.1,140.8,139.9,140.9,140.9,141.4,141.8,142.2,140.1,139.6,140.9,140.1,141.8,142.7,141.4,144.5,142.8,141,143.2,145.4,141.9,142.3,142.3,142.8,142.3,144,146.2,144.9,144,145.7,144.5,143.2,144.5,142.3,144,143.5,142.2,142.2,143.5,145.7,144.9,142.1,146.2,144,144.8,144.8,144.8,145.7,143.4,144.4,143.1,143,147.5,143.5,143.5,145.2,147,143.9,147.5,143.6,144.8,145.7,145.2,146.1,144.8,145.2,145.2,144.8,143.9,142.6,142.2,141.8,143.9,141.3,140,140.8,140.4,138.6,143,139.9,140.4,141.7,141.7,142.6,139.9,140.8,141.2,139.9,139.9,139.9,140.8,139.9,139.8,138.9,142.1,140.3,141.2,140.7,139.8,140.7,141.7,141.6,139.8,141.2,138.9,139.4,140.8,139.8,139.4,139.4,145.2,140.3,140.3,138.9,139.3,139.4,139.3,138.8,139.4,140.7,138.9,139.8,139.8,139.4,139.3,139.2,137.9,138.8,138.8,138.8,138.9,138.4,137.9,138.8,138.9,139.4,137.9,139.4,140.3,138.9,139.4,138.7,139.4,139.4,138.8,139.7,139.7,140.7,140.2,139.7,139.7,140.3,140.2,140.7,139.8,140.7,142.6,143.4,143,142.1,141.7,140.8,142.6,142.1,140.4,141.2,139.9,142.6,142.1,142.6,141.2,142.1,140.8,142.6,139.9,143,142.1,144.3,145.6,144.3,142.6,144.8,147,144.8,143.4,143.9,145.6,144.3,144.8,144.3,142.6,140.8,139.9,142.1,141.7,143.4,141.7,141.7,140.8,143,140.8,144.2,145.5,143.7,145.5,144.2,145.1,144.2,146.9,144.2,146,146.4,149.5,147.3,145.1,148.6,147.7,148.2,146.9,146.9,147.7,146.4,146,147.3,145.5,148.2,146.9,146.9,146,148.6,147.7,146.4,146,149.5,147.7,149.1,147.7,146.9,149.5,149.1,147.3,147.7,148.6,147.3,146,146.4,151.3,149.5,148.2,149.5,148.2,148.6,148.6,148.6,148.2,148.2,148.6,147.3,146.9,147.3,149.1,148.6,146.4,149.1,148.2,149.1,150,148.2,146.9,150,151.3,151.3,152.2,149.1,147.3,146.9,147.3,145.1,149.1,146.4,150,148.6,147.3,148.6,150,150.9,148.6,150,148.2,149.1,150,149.5,147.3,148.2,151.3,151.3,149.6,148.3,146.1,145.2,144.8,147.8
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday - Friday:
Circuit 1 (done 10 times):
Chinups x10
Raised Pushups x10
Weighted Situps x20
Pullups x10
Circuit 2 (done 10 times):
Bicep Curls 30lbs x10
Tricep Overhead Extensions 30lbs x10
Shoulder Press 30lbs/hand x10
Inverted Pushups x10
Alt. workout:
Weighted Pullups+Chinups (until exhaustion) w/65lb dangling weight.
Circuit 1 (done 10 times):
Chinups x10
Raised Pushups x10
Weighted Situps x20
Pullups x10
Circuit 2 (done 10 times):
Bicep Curls 30lbs x10
Tricep Overhead Extensions 30lbs x10
Shoulder Press 30lbs/hand x10
Inverted Pushups x10
Alt. workout:
Weighted Pullups+Chinups (until exhaustion) w/65lb dangling weight.
My Nutrition Program View My Full Nutrition Program
cshannon53 has not added any program information.
My Supplement Program View My Full Supplement Program
cshannon53 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
It's like brushing your teeth. It's the right thing to do. Once you realize that, you don't need motivation anymore.
cshannon53 updated his weight from 165 Lbs. to 164.5 Lbs., a 0.5 Lb. loss in 1 day.
May 23, 2013 | Likecshannon53 updated his weight from 168.5 Lbs. to 166 Lbs., a 2.5 Lb. loss in 13 days.
May 21, 2013 | Likecshannon53 updated his weight from 170 Lbs. to 168.5 Lbs., a 1.5 Lb. loss in 1 day.
May 8, 2013 | Likecshannon53 updated his weight from 166.5 Lbs. to 170 Lbs., a 3.5 Lb. gain in 1 day.
May 3, 2013 | Likecshannon53 updated his weight from 165.5 Lbs. to 166.5 Lbs., a 1 Lb. gain in 1 day.
May 2, 2013 | Likecshannon53 updated his weight from 168 Lbs. to 165.5 Lbs., a 2.5 Lb. loss in 1 day.
May 1, 2013 | Likecshannon53 updated his weight from 168.5 Lbs. to 168 Lbs., a 0.5 Lb. loss in 1 day.
Apr 30, 2013 | Likecshannon53 updated his weight from 167.5 Lbs. to 168.5 Lbs., a 1 Lb. gain in 3 days.
Apr 29, 2013 | Likecshannon53 updated his weight from 166.5 Lbs. to 167.5 Lbs., a 1 Lb. gain in 1 day.
Apr 26, 2013 | Likecshannon53 updated his weight from 168.5 Lbs. to 166.5 Lbs., a 2 Lb. loss in 1 day.
Apr 25, 2013 | Likecshannon53 updated his weight from 167 Lbs. to 168.5 Lbs., a 1.5 Lb. gain in 1 day.
Apr 24, 2013 | Likecshannon53 updated his weight from 169.5 Lbs. to 167 Lbs., a 2.5 Lb. loss in 1 day.
Apr 23, 2013 | LikeVisitor Comments
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cshannon53 updated his weight from 164.5 Lbs. to 168 Lbs., a 3.5 Lb. gain in 1 day.