donovanjohnson's BodySpace - Bodybuilding.com

real name

Donovan

age

gender

Male

location

Mountain Home, ID, US

gym

Eskan Village, Saudi Arabia (tent gym)

occupation

Military

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Overall Goal

///

Live Healthier

I have many goals but mainly I'm working out to be fast, light, and strong!

Progress & Goals

BEFORE

May 24, 2011

CURRENT

Mar 5, 2012

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153.9 Lbs.

LEAN BODY MASS

27.2 Lbs.

BODY FAT

CURRENT WEIGHT

181

Lbs.

Jul 13, 2012

CURRENT BODY FAT

Jul 13, 2012

PROGRESS HISTORY

Lbs.

2011-03-10,2011-10-07,2011-10-26,2011-10-28,2012-03-05,2012-03-06,2012-03-23,2012-03-27,2012-07-13

195,195,195,193,179,179,179,178,181

Apr 07, 2012

175 Lbs.

2011-10-07,2012-03-10,2012-03-23,2012-03-27,2012-07-13

30,23,23,14,15

Sep 15, 2012

15 %

Lbs.

2011-03-10,2011-10-07,2011-10-26,2011-10-28,2012-03-05,2012-03-06,2012-03-23,2012-03-27,2012-07-13

136.5,136.5,136.5,135.1,125.3,137.8,137.8,153.1,153.9

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LATEST MEASUREMENTS

Waist
34"
Jul 13, 2012
Neck
15"
Jul 13, 2012
Arms
Chest

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Programs

My Workout Philosophy View My Full Workout Program

I started doing the Ryan Hughes work out plan 16 weeks ago. Already see some big changes, and can't wait to get back to the states!

day 1 was chest...

Barbell Bench Press 5 sets, Incline Dumbbell Press 4 sets, Dumbbell Flyes 4 sets, Straight Arm Dumbbell pullovers 3 sets, Butterfly 4sets

day 2 was Quads/Calves...

Standing Calf Raises 3 sets, Seated Calf Raises 3 sets, Leg Extensions 5 sets, Barbell Squat 5 sets, Leg Press 4 sets, Smith Machine Squats 3 sets

day 3 was back...

Wide Grip Lat Pulldowns 4 sets, Seated Cable Rows 4 sets, Bent Over Barbell Rows 4 sets,Dumbbell Rows 4 sets, Reverse sit-up 3 sets

day 4 shoulders...

(fill in when I have time)

day 5 arms...

(fill in when I have time)

day 6 calves/hamstrings...

(fill in when I have time)

I will skip a day or two, but I always end up running for half an hour. Also abs are worked on every other day, switching up between machine and natural body weight.

My Nutrition Program View My Full Nutrition Program

being oversea's I'm limited on my day to day meals, but we can find healthy alternatives...

morning. pineapple slices

snack. tuna, almonds

lunch. chicken, brocolli

snack. dried fruit, beef jerky

dinner. chicken, veggies

snack. fruit

My Supplement Program View My Full Supplement Program

I've taken advice from Scott Dorn, and have been using this current system for 3 weeks now.

Morning. Multi-vitamin, Omega-3, Whey protein

postwork out. why protein

before bed. Omega-3, why protein

My Motivation Program View My Full Motivation Program

Fast, light, and strong...

I have a few goals that I want met, but I have to constantly remind myself to not stray from the path. Need to be healthy, and to stay in good shape for my job. I need to be fast, light, and strong for any mission that comes up. Also I'm attracted to women who are physically fit, and normally they go for fit guys... just makes sense.