Progress & Goals
201.4 Lbs.
LEAN BODY MASS
43.6 Lbs.
BODY FAT
PROGRESS HISTORY


Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
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
My Supplement Philosophy View My Full Supplement Philosophy
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
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 | Likedoofusdave 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.



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