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real name
age
gender
Male
location
San Antonio, TX, US
gym
Life Time Fitness - San Antonio
occupation
Army Officer
Overall Goal
///
Transform My Body
I want to reduce my body fat from 23% to about 12% and increase in strength and size in lean muscle mass.
Progress & Goals
BEFORE
CURRENT
142.2 Lbs.
LEAN BODY MASS
37.8 Lbs.
BODY FAT
CURRENT WEIGHT
180
Lbs.
Jun 19, 2012
CURRENT BODY FAT
21
%
Jun 27, 2012
PROGRESS HISTORY
Lbs.
2009-04-12,2009-04-16,2009-04-19,2009-04-26,2009-05-25,2009-06-28,2009-07-12,2010-04-27,2011-03-15,2011-09-16,2012-02-18,2012-02-19,2012-02-26,2012-06-04,2012-06-10,2012-06-19
200,195,188,185,180,185,180,178,180,180,190,190,185,182,182,180
May 30, 2012
175 Lbs.
%
2009-04-12,2009-04-16,2009-06-28,2010-04-27,2011-10-14,2012-02-19,2012-06-10,2012-06-27
23,23,24.7,22,22,22,22,21
May 30, 2012
12 %
Lbs.
2009-04-12,2009-04-16,2009-04-19,2009-04-26,2009-05-25,2009-06-28,2009-07-12,2010-04-27,2011-03-15,2011-09-16,2012-02-18,2012-02-19,2012-02-26,2012-06-04,2012-06-10,2012-06-19
154,150.1,144.8,142.4,138.6,139.3,135.5,138.8,140.4,140.4,148.2,148.2,144.3,142,142,142.2
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
BOMBING THE ABS!!!
This is a High Intensity Targeted Training program. I use this program from time to time in order to blast my abs from every possible angle. The program is performed three days a week for 30 days, M-W-F, in order to give the abs time to recover. The exercises are all the exercises, on the same day, three sets to failure.
This program works well in combination with a strick high protein diet, eating six meals a day, and drinking lots of water. To finish off the program, I will go and sit in the steam room for about 15 minutes to relax the muscles and clean out my system of toxins.
Exercises
Decline Sit Ups
Hanging Leg Raises
Sstability Ball Crunches
Standing Russian Twist
Planks
Medicine Ball Twist
Stability Ball Exchanges
Straight Leg Raises
Decline Knee Raises
Stability Ball Roll Ins
Medicine Ball V-Ups
This is a High Intensity Targeted Training program. I use this program from time to time in order to blast my abs from every possible angle. The program is performed three days a week for 30 days, M-W-F, in order to give the abs time to recover. The exercises are all the exercises, on the same day, three sets to failure.
This program works well in combination with a strick high protein diet, eating six meals a day, and drinking lots of water. To finish off the program, I will go and sit in the steam room for about 15 minutes to relax the muscles and clean out my system of toxins.
Exercises
Decline Sit Ups
Hanging Leg Raises
Sstability Ball Crunches
Standing Russian Twist
Planks
Medicine Ball Twist
Stability Ball Exchanges
Straight Leg Raises
Decline Knee Raises
Stability Ball Roll Ins
Medicine Ball V-Ups
My Nutrition Program View My Full Nutrition Program
daddyrox has not added any program information.
My Supplement Program View My Full Supplement Program
daddyrox has not added any program information.
My Motivation Program View My Full Motivation Program
daddyrox has not added any program information.
daddyrox Ran 2 1/2 miles and followed it up with some intense abs work. Man I feel good.
Jun 27, 2012 | Like
daddyrox A special Happy Fathers Day to my brothers down range. We are thinking of you!!
Jun 17, 2012 | Likedaddyrox Happy Fathers Day to all the dad's!! I would especially like to send a special Happy Fathers Day to all mt brothers down range who can't be
Jun 17, 2012 | Like
daddyrox Worked out using a friends circuit routine and I was pumped. i followed that up by doing about a hours worth of abs. Wow, I feel awesome.
Jun 15, 2012 | Like
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daddyrox is now friends with anday.