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real name
harry
age
gender
Male
location
Dover, DE, KR
gym
occupation
USAF/ Aircraft Maintence
Overall Goal
///
Improve For A Sport
Acheive better balance, strength, speed and agility.
In addition id like to increase lower body bulk for total body symmetry
goal physique
Athlete
Progress & Goals
BEFORE
Sep 26, 2011
CURRENT
Mar 21, 2012
167.4 Lbs.
LEAN BODY MASS
18.6 Lbs.
BODY FAT
CURRENT WEIGHT
186
Lbs.
Apr 12, 2013
CURRENT BODY FAT
10
%
Apr 12, 2013
PROGRESS HISTORY
Lbs.
2011-11-26,2011-11-27,2011-11-28,2011-12-08,2011-12-24,2013-01-13,2013-04-12
181,180,180,184,182,186,186
May 17, 2013
189 Lbs.
%
2011-11-26,2011-11-27,2011-11-28,2013-01-13,2013-04-12
9,8.5,8.5,10,10
May 17, 2013
11 %
Lbs.
2011-11-26,2011-11-27,2011-11-28,2011-12-08,2011-12-24,2013-01-13,2013-04-12
164.7,164.7,164.7,168.4,166.5,167.4,167.4
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
day1 CHEST
bench press: 4sets x 10-12reps
dumbell press: 4sets x 10-12reps
cable crossovers: 4sets x 10-12reps
incline dumbells: 4sets x 10-12reps
decline bench press: 4sets x 10-12reps
day2 BACK
bentover rows: 4sets x 10-12reps
wide grip pull-ups: 10sets x 10reps
dumbell rows: 4sets x 10-12reps
lat pull downs: 4sets x 10-12reps
dead lift: 5sets x 10reps
day3 SHOULDERS/TRAPS
machine shoulder Press: 4sets x 12-10reps
lateral raises: 4sets x 12-10reps
shoulder press: 4sets x 12-10reps
front raises: 4sets of 12-10reps
upright rows: 4sets of 12-10reps
dumbbell shrugs: 4sets of 12-10reps
behind the back barbell shrugs: 4sets x 12-10reps
day4 Biceps/Forearms
seated machine bicep curls: 4sets x 12-10reps
standing EZ bar curls: 4sets x 12-10reps
dumbbell curls: 4sets x 12-10reps
rope hammer curls: 4sets x 12-10reps
seated wrist curls: 4sets x 12-10reps
behind the back wrist curls: 4 sets x 12-10reps
day5 TRI's
tricep cable pressdowns: 4sets x 12-10reps
skullcrushers: 4sets x 12-10reps
bent over cable extensions: 4 sets x 12-10reps
cable pushdowns: 4sets x 12-10reps
day6 LEGS
squats: 5sets x 5-6reps
lunges: 5sets x 5-6reps
leg curl: 5sets x 5-6reps
seated calf raise: 5sets x 20reps
toe presses: 5sets x 5-6reps
leg press: 5sets x 5-6reps
kinda jacked this off the military body builder of the month DAVID HOLT and added a couple things, nothing but time on my hands. Im deployed all i do is look for pointers any tips and advice is appreciated!
bench press: 4sets x 10-12reps
dumbell press: 4sets x 10-12reps
cable crossovers: 4sets x 10-12reps
incline dumbells: 4sets x 10-12reps
decline bench press: 4sets x 10-12reps
day2 BACK
bentover rows: 4sets x 10-12reps
wide grip pull-ups: 10sets x 10reps
dumbell rows: 4sets x 10-12reps
lat pull downs: 4sets x 10-12reps
dead lift: 5sets x 10reps
day3 SHOULDERS/TRAPS
machine shoulder Press: 4sets x 12-10reps
lateral raises: 4sets x 12-10reps
shoulder press: 4sets x 12-10reps
front raises: 4sets of 12-10reps
upright rows: 4sets of 12-10reps
dumbbell shrugs: 4sets of 12-10reps
behind the back barbell shrugs: 4sets x 12-10reps
day4 Biceps/Forearms
seated machine bicep curls: 4sets x 12-10reps
standing EZ bar curls: 4sets x 12-10reps
dumbbell curls: 4sets x 12-10reps
rope hammer curls: 4sets x 12-10reps
seated wrist curls: 4sets x 12-10reps
behind the back wrist curls: 4 sets x 12-10reps
day5 TRI's
tricep cable pressdowns: 4sets x 12-10reps
skullcrushers: 4sets x 12-10reps
bent over cable extensions: 4 sets x 12-10reps
cable pushdowns: 4sets x 12-10reps
day6 LEGS
squats: 5sets x 5-6reps
lunges: 5sets x 5-6reps
leg curl: 5sets x 5-6reps
seated calf raise: 5sets x 20reps
toe presses: 5sets x 5-6reps
leg press: 5sets x 5-6reps
kinda jacked this off the military body builder of the month DAVID HOLT and added a couple things, nothing but time on my hands. Im deployed all i do is look for pointers any tips and advice is appreciated!
My Nutrition Program View My Full Nutrition Program
espnaholic has not added any program information.
My Supplement Program View My Full Supplement Program
espnaholic has not added any program information.
My Motivation Program View My Full Motivation Program
espnaholic has not added any program information.
espnaholic MON chest/tris at 0430 swam 1mile after work. TUE 0430 shoulders after work shootn some hoops feels good to b back on schedule! (go BULLS)
May 13, 2013 | Like
YngDoc81 likes this.
espnaholic new gym time 430am! awesome chest workout feel like i been dipped in weak sauce...#remotivated!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
May 12, 2013 | Like
espnaholic Finally got on a steady work schedule that allows me to hit the gym more consistently and I f* up my hamstring hoopn smh
May 2, 2013 | Like
espnaholic is inspired by camofood9.
Reason: This guy looks like a superhero from a comic book! Only 18!!!!
Visitor Comments
Elsword
Thanks for the add bro! Abs, delts, biceps...everything cool there, great job! How's everything going?
Apr 3, 2013 6:36pm
DareYouToRun
If you continue to have difficulties gaining mass in your legs regardless of the amount of work you put in - it may be the fascia covering your muscles that are preventing growth... in which case you can incorporate FST or rollers to loosen the fascia and promote growth in stubborn muscles.
Feb 4, 2013 12:36am
TheNeZ
Thanks for add and comment dude - looking great yourself, stay fit -Fern
Jan 24, 2013 11:44am
FreshWerk
I really appreciate that bro - i definitely am working to someday be in that same position that you speak of. You keep it up yourself...strive for the best and achieve those goals bro.
-Tae
Jan 21, 2013 11:48am
ZShadow0.0
miring the quads boii i dnt which bodyspace to follow u tho since u have two right? good job btw ur looking great
Jan 13, 2013 3:52pm
FreshWerk
Thanks for the add bro and comment. I'm doing my best. You keep up the good work yourself!
Tae
Dec 10, 2012 11:15am
miked512
Man, what's been going on? Haven't heard from you in a while. Training still going well?
Oct 14, 2012 5:29pm
WBNATL
I appreciate that bro. Same here, you're another motivating source for me as well. Keep on keeping us inspired.
Sep 26, 2012 12:14pm
WBNATL
From the looks of the profile picture, you don't look like you have been slacking at all. Still looking mad diesel bro.
Sep 25, 2012 11:49am
espnaholic decent back day dont know why but feels like i didnt go hard enough might have to have a makeup day on the weekend! swimming after work!!!!!
May 14, 2013 | Like