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real name
Doug Stockdale
age
26
gender
Male
location
Dearborn Heights, MI, US
gym
Reps Gym of Taylor
occupation
Better Health sales associate
Overall Goal
///
Compete
I want to gatin 15-20 lbs of muscle so I can compete at the Northers Kentucky show March 2012.
Progress & Goals
BEFORE
Jan 7, 2011
CURRENT
Jan 20, 2011
166.2 Lbs.
LEAN BODY MASS
19 Lbs.
BODY FAT
CURRENT WEIGHT
185.1
Lbs.
Jan 15, 2011
CURRENT BODY FAT
10.2
%
Jan 15, 2011
PROGRESS HISTORY
Lbs.
2011-01-07,2011-01-15
190,185.2
%
2011-01-07,2011-01-15
12,10.2
Lbs.
2011-01-07,2011-01-15
167.2,166.2
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
I am doing a workout to try and bring up my chest and shoulder a bit in size. Also I am trying to stick to compound movements because of my body type that is the best way to grow. All sets and reps are 3 x 7-12.
Day 1 Back and Biceps
Wide-grip Pullups ( 3 x max)
Dumbbell Rows
Dumbbell Pullovers
Rack Pulls
Dumbbell Shrugs
Barbell Curls ( 2 sets )
Preacher Curls ( 2 sets )
Day 2 Chest and Triceps
Bench Press
Incline Smith Press
Flat Dumbbell Press
Dumbbell Flyes
Skull Crushers
Weighted Dips
Day 3 Legs and Shoulders
Military Press
Front Dumbbell Raises
Side Lateral Raises
Squats ( 5 x 12,8,5,5,max )
Leg Presses
Day 4 off
Day 5 Chest and Shoulders
Bench Press
Incline Dumbbell Press
Cable Flye
Behind the neck Shoulder Press
Pushups ( 1 x max )
Day 6 & 7 off
Diet
Meal 1
3 eggs + 3 whites
1 cup milk
1/2 cup gluten free hot cereal
Meal 2
MRP
Meal 3
chicken breast
1/2 cup cooked quinoa
1 cup broccoli
Meal 4
Protein drink
Meal 5
lean meat or more chicken
1 medium potato
salad or broccoli
Day 1 Back and Biceps
Wide-grip Pullups ( 3 x max)
Dumbbell Rows
Dumbbell Pullovers
Rack Pulls
Dumbbell Shrugs
Barbell Curls ( 2 sets )
Preacher Curls ( 2 sets )
Day 2 Chest and Triceps
Bench Press
Incline Smith Press
Flat Dumbbell Press
Dumbbell Flyes
Skull Crushers
Weighted Dips
Day 3 Legs and Shoulders
Military Press
Front Dumbbell Raises
Side Lateral Raises
Squats ( 5 x 12,8,5,5,max )
Leg Presses
Day 4 off
Day 5 Chest and Shoulders
Bench Press
Incline Dumbbell Press
Cable Flye
Behind the neck Shoulder Press
Pushups ( 1 x max )
Day 6 & 7 off
Diet
Meal 1
3 eggs + 3 whites
1 cup milk
1/2 cup gluten free hot cereal
Meal 2
MRP
Meal 3
chicken breast
1/2 cup cooked quinoa
1 cup broccoli
Meal 4
Protein drink
Meal 5
lean meat or more chicken
1 medium potato
salad or broccoli
My Nutrition Program View My Full Nutrition Program
drstockdale has not added any program information.
My Supplement Program View My Full Supplement Program
drstockdale has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I always think, what if?
Visitor Comments
SuperMaine
If you can please. CHeck out my site and follow me on facebook www.supermainefitness.com
http://www.facebook.com/pages/SuperMaine-Fitness/140078926098550
thank you for your support!
-Elijah
Nov 20, 2011 1:22am
SuperMaine
Thank you for the add! If you can, can you add me to your inspiration list? if you havent already :) also if you ever need any help with workouts, 1 day workouts, 3 week programs, 12 week programs, ULTIMATE AB ROUTINE and personalized diets... check out my site www.supermainefitness.com-Elijah
Nov 18, 2011 12:03am
thesuperstud001
YOu look great man! Would like to know about your first show and what you learned from it? I am competing in August for first time. This is really a trial and error kind of thing. I am sure I will make lots of mistakes. But it seems there is not ONE FIT PLAN for everyone. I just have to find mine.
May 28, 2011 8:42am
Going4Swole
Best of luck with your bulking man, I'll see you at the Northern KY in 2012 bro!
May 27, 2011 3:17pm
drstockdale is now friends with !Legs!.