dvkllr's BodySpace - Bodybuilding.com

real name

David Keller

age

gender

Male

location

Fairbanks, AK, US

gym

Home Gym

occupation

Building Sub

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Overall Goal

///

Transform My Body

goal physique

Bodybuilder

Progress & Goals

BEFORE

Oct 26, 2011

CURRENT

Mar 16, 2013

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175.8 Lbs.

LEAN BODY MASS

37.8 Lbs.

BODY FAT

CURRENT WEIGHT

213.6

Lbs.

May 11, 2013

CURRENT BODY FAT

17.7

Mar 30, 2013

PROGRESS HISTORY

Lbs.

2011-09-24,2011-10-26,2011-10-29,2011-11-12,2011-12-03,2011-12-10,2011-12-17,2012-01-07,2012-01-14,2012-01-21,2012-02-04,2012-02-11,2012-02-18,2012-02-25,2012-03-03,2012-03-10,2012-03-17,2012-03-24,2012-03-31,2012-04-14,2012-04-22,2012-06-15,2012-06-26,2012-07-05,2012-09-15,2013-01-21,2013-01-27,2013-02-02,2013-02-09,2013-02-16,2013-02-23,2013-03-02,2013-03-10,2013-03-16,2013-03-17,2013-03-30,2013-04-06,2013-04-13,2013-04-20,2013-04-27,2013-05-04,2013-05-11

234,235,235,225,221,219,217,212,206,204,205,203,198,198,201,197,199,196,196,198,194,195,200,210,213,223,221.6,221.4,220.6,221.4,219.4,220.2,218.4,217,217,211.4,214,215.8,218.2,210.6,216.6,213.6

Sep 12, 2015

217.5 Lbs.

2011-10-26,2012-06-15,2012-06-26,2012-09-15,2013-01-21,2013-01-27,2013-02-02,2013-02-16,2013-02-23,2013-03-10,2013-03-16,2013-03-17,2013-03-30

26,21,14.5,22.8,21.3,21.3,21.3,19,17,16,14,14,17.7

Sep 12, 2015

6 %

Lbs.

173.2,173.9,173.9,166.5,163.5,162.1,160.6,156.9,152.4,151,151.7,150.2,146.5,146.5,148.7,145.8,147.3,145,145,146.5,143.6,154.1,171,179.6,164.4,175.5,174.4,174.2,173.6,179.3,182.1,182.8,183.5,186.6,186.6,174,176.1,177.6,179.6,173.3,178.3,175.8

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LATEST MEASUREMENTS

Waist
42.2" a loss of 1.2" in 21 days
Feb 23, 2013
Arms
13.8" a gain of 0.2" in 21 days
Feb 23, 2013
Chest
41" a loss of 1" in 21 days
Feb 23, 2013
Thighs
24" a loss of 0.8" in 21 days
Feb 23, 2013

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Programs

My Workout Philosophy View My Full Workout Program

I believe in lifting heavy all the time. You need to tear down your muscle fibers if you want them to grow, not just get a good pump.

Right now, I'm on a lifting program that's a combination of Mike O'Hearns Power Bodybuilding and Jessie Norris' workout. It fits my schedule and seems to be working. We'll see how it works by June 1st!

M - Bench Press: 4 X 8 & cardio

T - Deadlift: 4 X 8 & cardio

W - Bench Press: 4 x 8 & cardio

R - Squat: 4 X 8 & cardio

F - off

Sa - Deadlift: 7 X 1-3 (max effort)

Bench Press: 7 x 1-3 (max effort)

2-3 row/lat workouts 3-4 sets x 8-10 reps each

flat press, incline press, incline flyes, 3-4 sets x 8-10 reps each

shoulder press, upright row, shrugs, 3-4 sets x 8-10 reps each

Su - Squats: 7 x 1-3 (max effort)

Leg press or Hack Squat or Lunge 4 x 10

Romanian Dead lift 4 x 10

Leg curl, leg extension, 3 x 10 each

3 bicep exercises 4 x 10 each

3 tricep exercises 4 x 10 each

My Nutrition Program View My Full Nutrition Program

Carb Cycling

Right now, I'm on the following carb cycling plan:

M - Low

T - Low

W - Med

R - Low

F - Low

Sa - High

Su - Med

My Supplement Program View My Full Supplement Program

I take a whey isolate protein powder, and quite a few different vitamins.

More specifically, I use 100% Natural Whey Protien Powder by Biochem Sports. I found it in the health foods section of my local Fred Meyer. I like it because it doesn't have high fructose corn syrup or any of the other BS that a lot of supplements have.

As far as vitamins, I take a multi-vitamin for men, three fish oils, a calcium, two green tea pills, a glucosamine, and one vitamin C every morning.

My Motivation Program View My Full Motivation Program

I love seeing gains and watching myself transform into a healthier me!

The two biggest sources of motivation are watching my max lifts increase and the compliments from my wife. I aslo read magazines and articles online about inspiring people. The show Extreme Makeover: Weighloss Edition is also a great way to get encouraged by watching other people break through walls they never thought they would be free from.