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Overall Goal
///
Gain Muscle
Deadlift 600lbs squat 500lbs bench 405 lbs
Progress & Goals
BEFORE
Jan 1, 2008
CURRENT
Sep 28, 2010
220.5 Lbs.
LEAN BODY MASS
24.5 Lbs.
BODY FAT
CURRENT WEIGHT
245
Lbs.
Jun 27, 2011
CURRENT BODY FAT
10
%
Feb 8, 2010
PROGRESS HISTORY
Lbs.
2008-08-19,2008-10-01,2008-10-26,2009-12-28,2010-01-12,2011-06-27
222,226,230,238,240,245
%
2008-10-01,2008-10-26,2010-02-08
8,8,10
Lbs.
2008-08-19,2008-10-01,2008-10-26,2009-12-28,2010-01-12,2011-06-27
204.2,207.9,211.6,219,216,220.5
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
I started with 4 weeks of 4x8, then 4 weeks of 4x12, onto 4x8 again and in the final stage of my program which is 4x6.
My program is a slightly modified WBB1.1.
Mondays : Legs some lower back +traps
-Squats
-Good Morning's
-Shrugs
-Lunges
-Standing calve raises
-Diagonal chops
-Heavy decline sit ups
Tuesdays: Chest and Bi's/shoulders
-Straight arm pull downs
-Flat bench
-Heavy Dips
-Decline Dumb-bell
-Seated shoulder press
-Flat Flys
-Dumb-bell curls/hammer curls
-Hanging leg raises.
Wednesday : Off
Thursday : Legs Lower Back
-Deadlifts
-Hyper extensions/Straight leg deadlifts
-Light squats/Front squats
-seated calve
-Heavy decline sit-ups
Friday : Back/chest and tris
-Wide grip chin ups
-Seated cable rows(wide grip)
-Bent over Dumbbell rows
-Bent over row(with bar pushed into corner, don't know waht its called)
-Barbell/Dumbell flat press
-Flys
-Hanging Leg Raises
Saturday : off
Sunday : Off
My program is a slightly modified WBB1.1.
Mondays : Legs some lower back +traps
-Squats
-Good Morning's
-Shrugs
-Lunges
-Standing calve raises
-Diagonal chops
-Heavy decline sit ups
Tuesdays: Chest and Bi's/shoulders
-Straight arm pull downs
-Flat bench
-Heavy Dips
-Decline Dumb-bell
-Seated shoulder press
-Flat Flys
-Dumb-bell curls/hammer curls
-Hanging leg raises.
Wednesday : Off
Thursday : Legs Lower Back
-Deadlifts
-Hyper extensions/Straight leg deadlifts
-Light squats/Front squats
-seated calve
-Heavy decline sit-ups
Friday : Back/chest and tris
-Wide grip chin ups
-Seated cable rows(wide grip)
-Bent over Dumbbell rows
-Bent over row(with bar pushed into corner, don't know waht its called)
-Barbell/Dumbell flat press
-Flys
-Hanging Leg Raises
Saturday : off
Sunday : Off
My Nutrition Philosophy View My Full Nutrition Philosophy
essential222 has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
essential222 has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
My Motivation Program
Think of my goals, look at what other people have achieved, looking at pictures of where I started motivates me alot.
Visitor Comments
roushrsh
Hey dude, read you were a very late grower. I've been 5'11 since like 14, turn 21 in a month. How late did you grow? Were you lifting when it happened?
Also how tall are your parents? I'm currently shorter than my dad by a good 3 inches, taller than mom by 5 inches.
Just hoping bro.
Jan 5, 2013 11:14pm
turkleton18
I feel you on getting away from WOW. I didn't get thin, however, I became horridly sloppy and out of shape! I'm happy to do away with that game too! Keep up the good work!
Feb 21, 2012 9:08pm
Amplify
"the horrible addiction that was WoW, found myself horrendously thin"... So you took the "thin" road in your addiction to WoW? I took the fat road. Hah, looking good man.
Jul 6, 2011 10:28pm
SSK
Thanks, im trying my best to go hard. so are my two miscer friends. We help each other out and having a workout buddy is pretty motivating.
Unipol is pretty quite atm but there are still characters lol.
Jun 28, 2011 6:22am
SSK
Dont know if you remember, but you helped me and my 6'4" friend.
I saw that unipol gym thread, and saw you posting your friends squat prs, my mind=blown at the lifts and that you misc.
Jun 26, 2011 12:01am
xhaihappen
what the ****, 1,94m tall, with 17 inch arms, started in late 08. PM me everything!
Jun 25, 2011 9:03pm
Boosh84
dude, wtf?! how did you get so ripped in such a short time?
share your secret with me haha
Jun 22, 2011 5:49am
KPCleary
Really solid build! Excellent job on building muscle and staying lean...Have fun in the comp...stay strong....
Sep 28, 2010 5:28am
nickdavid
all good dude! - the paleo diet, hey - I was using that for a while, and have a couple of clients on versions of it too. did you find it through rob wolf or other? anyways, keep lifting heavy bro (didn't realise you were from NZ) feel free to add me on facebook if you have. http://www.facebook.com/nick.david.smith
Sep 27, 2010 6:00pm
nickdavid
hey brother - it's coming along.. have only recently started my offseason bulk, although have been offseason for ages, and not really dialling it in - just maintaining kinda thing.. it's time to dominate from here! lol - how's training with you bro? looking shredded, those abs are popping! ~ Nick.
Sep 26, 2010 4:08am
louifaeth2010
Way to go!!! That is the way that I want to chisel myself to look like. Your work ethic really inspires me
Nice Job Man
Apr 24, 2010 1:48am
nickdavid
All good bro! - From your profile pic you've made some solid improvements! Well done! My trainings going great, got a leg session tomorrow. Have you always trained for rugby or something else?
Nov 22, 2009 12:52am
eazyrid3r
MMORPG addictions are serious
Nice Work
Live by the Joystick, Die by the Joystick
Nov 5, 2009 2:17pm
bestestever
Hey,
I saw your 8 month gain and it was really impressive,
I was wondering if u could tell me what routine/workout you were using?
Thanks.
Oct 24, 2009 11:44am
Recawn
Ah that sucks. Hate having to take time off. Am back into it, can only use 1 arm though, you'll probably notice me one day at unipol lol, single arm bicep curling.
Oct 20, 2009 9:18am
Recawn
Sup man, did you end up competing last month? I've been out for 2 months with a broken arm, going to go back to unipol tomoro anyway, will just have to work around my elbow, which could be difficult. Hows things?
Oct 18, 2009 12:23am
essential222 added a new profile photo.