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Overall Goal
///
Transform My Body
I would like to get down around 8-10% bodyfat by august 12th
goal physique
Fitness Model
Progress & Goals
BEFORE
Apr 1, 2013
CURRENT
Mar 27, 2013
136.1 Lbs.
LEAN BODY MASS
25.9 Lbs.
BODY FAT
CURRENT WEIGHT
162
Lbs.
Apr 14, 2013
CURRENT BODY FAT
16
%
Apr 14, 2013
PROGRESS HISTORY
Lbs.
2011-05-26,2011-05-29,2011-06-05,2011-06-30,2011-07-16,2011-08-20,2011-09-24,2011-11-30,2012-01-08,2012-05-19,2012-05-27,2012-06-06,2012-06-17,2012-07-22,2012-09-15,2012-11-18,2012-12-15,2013-01-02,2013-01-03,2013-01-04,2013-01-05,2013-01-07,2013-01-09,2013-01-10,2013-01-15,2013-01-20,2013-01-31,2013-02-27,2013-03-01,2013-03-09,2013-03-19,2013-03-26,2013-03-27,2013-04-01,2013-04-14
175,171,170,165,163,162,164,168,167,166,166,166,165,167,168,168,173,180,180,180,180,180,180,180,180,174,175,171,171,167,165,164,164,164,162
Jun 23, 2013
160 Lbs.
%
2011-05-29,2011-06-05,2011-07-16,2011-08-20,2011-09-24,2011-10-23,2011-11-30,2012-01-08,2012-05-19,2012-05-27,2012-06-06,2012-06-17,2012-09-15,2012-11-18,2013-01-02,2013-01-10,2013-01-20,2013-01-31,2013-02-27,2013-03-01,2013-04-01,2013-04-14
23,21.1,18.8,15.5,13,16,12,14,13,13,13,11,13,14,18.5,18.5,17,15,13,13,15,16
Jun 23, 2013
8 %
Lbs.
2011-05-26,2011-05-29,2011-06-05,2011-06-30,2011-07-16,2011-08-20,2011-09-24,2011-11-30,2012-01-08,2012-05-19,2012-05-27,2012-06-06,2012-06-17,2012-07-22,2012-09-15,2012-11-18,2012-12-15,2013-01-02,2013-01-03,2013-01-04,2013-01-05,2013-01-07,2013-01-09,2013-01-10,2013-01-15,2013-01-20,2013-01-31,2013-02-27,2013-03-01,2013-03-09,2013-03-19,2013-03-26,2013-03-27,2013-04-01,2013-04-14
134.8,131.7,134.1,130.2,132.3,136.9,137.8,147.8,143.6,144.4,144.4,144.4,146.9,148.6,146.2,144.5,148.8,146.7,146.7,146.7,146.7,146.7,146.7,146.7,146.7,144.4,148.8,148.8,148.8,145.3,143.6,142.7,142.7,139.4,136.1
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
DAY 0NE: CHEST & TRICEPS
FLAT BENCH- 3 sets 10rm 45 second rest between sets
INCLINE BENCH- 2 sets 10rm 45 second rest between sets
1 pyramid set to failure
DECLINE BENCH- 3 sets 10rm 45 second rest between sets
FLAT BENCH FLYS- 3 sets 10rm 45 second rest between sets
TRICEP CABLE PUSH DOWN & OVERHEAD CABLE EXTENSIONS- 6 SETS
SET 1 push down 15 reps immediately turn over for 15 reps 15 second rest then repeat for 5 more sets 0f 10 reps with 15 second rest in between.
DAY 2: REST
DAY 3: BACK & BICEPS
PULL UPS- 3 sets of as many as possible 45 second rest in between.
CLOSE GRIP CABLE PULL DOWN- 3 sets 10rm 45 second rest between sets
WIDE GRIP SEATED ROW- 3 sets 10rm 45 second rest between sets
T BAR ROWS- 3 sets 10rm 45 second rest between sets
HAMMER CURLS- 3 sets 10rm 45 second rest between sets
INCLINE CONCENTRATION CURLS- 3 sets 10rm 45 second rest between sets
SEATED ALTERNATE DUMBELL CURLS- 3 sets 10rm 45 second rest between sets
BARBELL CURL- 2 sets 10rm 45 second rest between sets
1 pyramid set to failure
DAY 4: REST
DAY 5: CALVES & SHOULDERS
SEATED CALVE RAISE- 3 sets to failure 45 second rest between sets
STANDING WEIGHTED CALVE RAISE- 3 sets to failure 45 second rest between sets
FLAT BENCH- 3 sets 10rm 45 second rest between sets
INCLINE BENCH- 2 sets 10rm 45 second rest between sets
1 pyramid set to failure
DECLINE BENCH- 3 sets 10rm 45 second rest between sets
FLAT BENCH FLYS- 3 sets 10rm 45 second rest between sets
TRICEP CABLE PUSH DOWN & OVERHEAD CABLE EXTENSIONS- 6 SETS
SET 1 push down 15 reps immediately turn over for 15 reps 15 second rest then repeat for 5 more sets 0f 10 reps with 15 second rest in between.
DAY 2: REST
DAY 3: BACK & BICEPS
PULL UPS- 3 sets of as many as possible 45 second rest in between.
CLOSE GRIP CABLE PULL DOWN- 3 sets 10rm 45 second rest between sets
WIDE GRIP SEATED ROW- 3 sets 10rm 45 second rest between sets
T BAR ROWS- 3 sets 10rm 45 second rest between sets
HAMMER CURLS- 3 sets 10rm 45 second rest between sets
INCLINE CONCENTRATION CURLS- 3 sets 10rm 45 second rest between sets
SEATED ALTERNATE DUMBELL CURLS- 3 sets 10rm 45 second rest between sets
BARBELL CURL- 2 sets 10rm 45 second rest between sets
1 pyramid set to failure
DAY 4: REST
DAY 5: CALVES & SHOULDERS
SEATED CALVE RAISE- 3 sets to failure 45 second rest between sets
STANDING WEIGHTED CALVE RAISE- 3 sets to failure 45 second rest between sets
My Nutrition Program View My Full Nutrition Program
eksite has not added any program information.
My Supplement Program View My Full Supplement Program
eksite has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I have always been in sports growing up and enjoy the outdoors. I guess living an active life has kept me motivated.
eksite just finished back today JUST GUNNIN THE LATS!!!! http://youtu.be/x07dDgN-qrU
May 17, 2013 | Like
triggsta likes this.
eksite 20 minute calf blast this morning. Its all I have time for before work. I wish my gym opened earlier.oh well still feels good!!!!
Apr 30, 2013 | Like
healthspartan likes this.
eksite decisions??? Chest and tri's... Done! Abs an cardio later. It's a beautiful day. Beach run or elliptical?? All depends on the wind????
Apr 19, 2013 | Like
eksite updated his weight from 164 Lbs. to 162 Lbs., a 2 Lb. loss in 13 days.
Apr 14, 2013 | Like
triggsta likes this.
eksite measured his arms at 14.5 in., a loss of 0.5 in. in 36 days and measured 8 other body parts.
Apr 14, 2013
Visitor Comments
DesertDude11
Hell yea bro! Thanks for the encouraging words... I often find that my best workouts are on the days when I didn't want to go at all. :) Stay strong bro!
Feb 12, 2013 2:10pm
ra66it
Hi
A bit of everything really - R and B, Hip-hop, Garage, Electro and a bit of rock too!! But I must admit most of it's oldskool! They don't make 'em like they used to! My favourites at the moment have to be Professor Green and Labrinth - don't know if I spelt that right.....
What about you, what 's your favourite?
Jan 19, 2013 5:58am
Pacaveli27
Thanks man. Good to see you too! I'm ready to go myself and I have been anxiously awaiting the $100k challenge for MONTHS now. Good luck to you as well brother!
Dec 30, 2012 9:02pm
Ben_the_builder
Thanks for the friend request. And good luck to you too, I'm sure you will kill it!
Dec 30, 2012 1:54pm
djolliff
Thanks for adding me as inspiration! It REALLY means a lot :) How are you? Training good?
Sep 7, 2012 12:44pm
Mom47
Great attitude!! Keep at it.......feeling your good energy all the way in Canada!
Jun 24, 2012 11:43am
djolliff
Thanks! Glad you like it :D Yes, get back out there and kick some butt! You can do it!!!
Mar 25, 2012 11:34am
Pacaveli27
Thanks a ton man! As I've said, I don't believe in magic potions, but the 3 supplements that I listed have ALOT of scientific backing behind them and they really do seem to be working for me. I was worried that this weight loss may be a lot of muscle but my measurements are telling me otherwise because it's all coming off of my waist, thighs and neck.
Mar 8, 2012 7:49am
eksite getting ready to hit the gym. Leg day!!!
May 18, 2013 | Like