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real name
Dave
age
gender
Male
location
PA, US
gym
occupation
Dad, Gym Rat, Photographer, Designer, Awesome
Overall Goal
///
Transform My Body
Be the best I can be...and then top it!
Progress & Goals
BEFORE
Mar 11, 2008
CURRENT
Jun 11, 2012
201.4 Lbs.
LEAN BODY MASS
43.6 Lbs.
BODY FAT
CURRENT WEIGHT
245
Lbs.
Nov 20, 2012
CURRENT BODY FAT
17.7
%
Mar 13, 2008
PROGRESS HISTORY
Lbs.
2007-08-27,2007-10-05,2007-10-11,2007-11-05,2007-11-06,2008-03-13,2008-04-06,2008-04-15,2008-04-24,2008-04-28,2012-07-02,2012-11-20
267,257,252,248,248,250,245,244,242.5,240.5,250,245
Mar 13, 2009
210 Lbs.
%
2008-03-13
17.8
Mar 13, 2009
10 %
Lbs.
2007-08-27,2007-10-05,2007-10-11,2007-11-05,2007-11-06,2008-03-13,2008-04-06,2008-04-15,2008-04-24,2008-04-28,2012-07-02,2012-11-20
219.5,211.3,207.1,203.9,203.9,205.5,201.4,200.6,199.3,197.7,205.5,201.4
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
Weights 5-6 days / week - 1 hour workouts
Cardio 3-5 days / week - 30-40 minutes
I also don't love waiting for equipment, so if it's everyone else's chest and back night, I will work something else instead.
Chest / Back: (usually push-pull super sets)
Incline Bench Press: 8-10 reps x 3
Low Cable Rows (alt. wide and close grip): 8-12 reps x 4
Assisted pull-ups: With as little assistance as I can
Lat Pulldowns: 8x10 reps
Cable Crossovers: 10-15 reps x 3
Arms
Skull crushers: 8-10 reps x 3
Dumbell concentration curls: 8-10 reps x 3
Cable pressdowns: 10-12 reps x 3
Preacher curls: 8-10 reps x 3
Shoulders
Seated overhead dumbell press: 8-10 reps x 2-3
Dumbell Lateral Raises: 10-15 reps x 3
Dumbell Bent-Over Laterals: 10-12 reps
Dumbell or barbell shrugs: 8-10 reps x 3
Legs
Barbell squats: 10-12 reps x 2-3 (recently started ATG squats and had to drop the weight)
Standing calf raises (machine): 10-15 reps x 3
Seated calf raises: 8-10 x 2
Leg Sled: 10-12 reps x 2-3
Leg extensions: 6-8 reps x 2
Hamstring curls: 8-10 reps x 2-3
Cardio 3-5 days / week - 30-40 minutes
I also don't love waiting for equipment, so if it's everyone else's chest and back night, I will work something else instead.
Chest / Back: (usually push-pull super sets)
Incline Bench Press: 8-10 reps x 3
Low Cable Rows (alt. wide and close grip): 8-12 reps x 4
Assisted pull-ups: With as little assistance as I can
Lat Pulldowns: 8x10 reps
Cable Crossovers: 10-15 reps x 3
Arms
Skull crushers: 8-10 reps x 3
Dumbell concentration curls: 8-10 reps x 3
Cable pressdowns: 10-12 reps x 3
Preacher curls: 8-10 reps x 3
Shoulders
Seated overhead dumbell press: 8-10 reps x 2-3
Dumbell Lateral Raises: 10-15 reps x 3
Dumbell Bent-Over Laterals: 10-12 reps
Dumbell or barbell shrugs: 8-10 reps x 3
Legs
Barbell squats: 10-12 reps x 2-3 (recently started ATG squats and had to drop the weight)
Standing calf raises (machine): 10-15 reps x 3
Seated calf raises: 8-10 x 2
Leg Sled: 10-12 reps x 2-3
Leg extensions: 6-8 reps x 2
Hamstring curls: 8-10 reps x 2-3
My Nutrition Philosophy View My Full Nutrition Philosophy
doofusdave has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
doofusdave has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
I visualize. I keep the me that I want to be in the back of my mind at all times and keep trying new things in my training routine to keep it anything but routine.
doofusdave is inspired by Lillie81.
Reason: Lillie's amazing transformation and continued motivation should serve as inspiration to everyone to never ever give up or give in!
doofusdave updated his weight from 250 Lbs. to 245 Lbs., a 5 Lb. loss in 141 days.
Nov 20, 2012 | Like
doofusdave updated his weight from 240.5 Lbs. to 250 Lbs., a 9.5 Lb. gain in 1526 days.
Jul 2, 2012 | Likedoofusdave is inspired by PhysiquePhreak.
Reason: Dedication and discipline to the max and it shows. Physiques like this keep me reaching for the next level.
Visitor Comments
NLWMA2014
DAAAAAAAAVE!! You're such a doooooofus!!!! LOL
Congrats on dropping 5 lbs!! I hope you have a
wonderful Thanksgiving too! :-)
Nov 21, 2012 4:19pm
NLWMA2014
I'm doing great! I added squats to my routine and I love them! Determined to find my abs too, just need to burn off some more fat. Things are going well though ;)
Sep 2, 2012 7:40am
not2l8
hey man. just checking in. you had dropped some weight and packed on some muscle. howz the progress?
Nov 18, 2009 10:09am
not2l8
just checkin in to see how the lifting is going. 4 days off for me ends tomorrow. gotta get my tail in gear.
May 25, 2009 5:59pm
not2l8
Height and mass. Looking good Bro. Not always easy for us tall guys to pack on the mass but you look rock solid. Good work.
May 11, 2009 6:36pm
motownone
update looks great dave. yeah..the arnold look doesn't happen overnight. but by september you'll finally see deem abs. straight up! but you're putting on the muscle, dude. arms are bangin'. don't stop now, brotha_man.
Jun 7, 2008 8:29am
FitJeff0065
Great progress! Now update your blog. Us loyal readers are dying here. What am I supposed to do at work?
May 19, 2008 8:22pm
motownone
Yeah, the waist can be tough to tackle. And it all comes down to a low-fat diet, cardio and ab exercises..which one..that's the question. Seek and Ye Shall Find..Out. And you biceps are bumpin'.
May 2, 2008 4:25pm
chicana_peach
WHOA!!! You have made tremendous progress in a short amount of time! I bet you are kicking butt!
Apr 22, 2008 9:57am
chicana_peach
Thanks so much for your feedback on my blog :) Yes, i'm gonna kick butt at the NPC! I gotta believe this! Like the other figure competitors tell me, fake it till you MAKE it!!
Apr 22, 2008 9:56am
motownone
Man you are too funny. Naw I wasn't getting on your biceps. I believe you're a fantastic fitness job. Lose the fat by a low fat diet and cardio..the usual.. Gain mass by lifting heavy weights and lots of protein. 3 months, tops!
Apr 20, 2008 11:36pm
Xercisegrl
Thanks! A no-makeup shot...I must be insane! But, yeah, I feel eighteen again..wait...BETTER!!
Apr 15, 2008 1:50pm
doofusdave added a new profile photo.