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real name
Tony Geenen
age
0
gender
Male
location
Kaukauna, WI, US
gym
Ghost Town Fitness Center
occupation
Student
Overall Goal
///
Lose Fat
Cut down to until where i feel comfortable with my definition and overall aesthetics.
Progress & Goals
BEFORE
Aug 23, 2009
CURRENT
Feb 3, 2010
145.5 Lbs.
LEAN BODY MASS
31.9 Lbs.
BODY FAT
CURRENT WEIGHT
177.3
Lbs.
Feb 8, 2012
CURRENT BODY FAT
18
%
Jul 4, 2010
PROGRESS HISTORY
Lbs.
2007-03-16,2007-05-07,2008-01-06,2008-01-09,2008-01-12,2008-02-12,2008-02-14,2008-02-27,2008-03-14,2008-03-18,2008-03-25,2008-03-26,2008-04-08,2008-04-09,2008-04-23,2008-04-24,2008-04-28,2008-04-29,2008-05-05,2008-05-07,2008-05-08,2008-05-12,2008-05-13,2008-05-19,2008-05-20,2008-05-22,2008-05-26,2008-06-11,2008-06-19,2008-06-27,2008-07-02,2008-07-25,2008-10-26,2009-07-09,2009-07-10,2009-10-30,2009-12-14,2010-01-17,2010-02-24,2010-05-24,2010-05-30,2010-06-21,2012-01-28,2012-02-08
209,210,223,221,220,217.2,216.8,216.2,215.9,215.5,212.7,212.3,211.8,209.3,208.8,208.6,207.8,206.8,205.5,205.5,204.3,203.4,202.3,201.4,201,200.5,195,191,188,185,183,181,187,186.6,186.4,186,183,181.5,183.6,193,189.2,185.8,177.8,177.4
%
2008-03-18,2008-06-12,2008-06-19,2008-06-27,2008-07-02,2008-07-07,2008-08-02,2010-07-04
17.3,28,25,23.8,23,24,24.5,18
Lbs.
2007-03-16,2007-05-07,2008-01-06,2008-01-09,2008-01-12,2008-02-12,2008-02-14,2008-02-27,2008-03-14,2008-03-18,2008-03-25,2008-03-26,2008-04-08,2008-04-09,2008-04-23,2008-04-24,2008-04-28,2008-04-29,2008-05-05,2008-05-07,2008-05-08,2008-05-12,2008-05-13,2008-05-19,2008-05-20,2008-05-22,2008-05-26,2008-06-11,2008-06-19,2008-06-27,2008-07-02,2008-07-25,2008-10-26,2009-07-09,2009-07-10,2009-10-30,2009-12-14,2010-01-17,2010-02-24,2010-05-24,2010-05-30,2010-06-21,2012-01-28,2012-02-08
172.8,173.7,184.4,182.8,181.9,179.6,179.3,178.8,178.5,178.2,175.9,175.6,175.2,173.1,172.7,172.5,171.9,171,169.9,169.9,169,168.2,167.3,166.6,166.2,165.8,161.3,137.5,141,141,139.1,136.6,141.1,140.8,140.6,140.3,138.1,136.9,138.5,145.6,142.8,152.4,145.8,145.5
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday- Chest shoulders and triceps
Barbell bench press 5x10
incline bench 3-4 sets 10
cable crossovers 4x10
flyes 4x10
Military press 4x10
lateral raises 4x10
dumbbell shoulder press 4x10
arnold press 4x10
skull crushers 4x10
tricep pushdowns 4x12-15
standing tricep extensions4x10
M&F Abs
Wednesday- Back,Biceps,Traps,and Forearms
Deadlift 5x10
underhand lat pulldown 4x10
dumbbell row 4x10
seated cable row 4x10
Preacher curls 3x15
seated incline curls 3x15
standing curls 2x10 wide grip 2x10 close grip
Shrugs 4x15
upright rows 4x10
barbell shrugs 3-4x15
behind the back shrugs 3-4x15
Reverse bicep curls 4x15
wrist curls 4x30
Friday-Legs
Squats 5x10
Front squats 4x10
hack squats 4x10
leg press 4x10
lying leg curls 2x10
sitting leg curls 2x10
Barbell bench press 5x10
incline bench 3-4 sets 10
cable crossovers 4x10
flyes 4x10
Military press 4x10
lateral raises 4x10
dumbbell shoulder press 4x10
arnold press 4x10
skull crushers 4x10
tricep pushdowns 4x12-15
standing tricep extensions4x10
M&F Abs
Wednesday- Back,Biceps,Traps,and Forearms
Deadlift 5x10
underhand lat pulldown 4x10
dumbbell row 4x10
seated cable row 4x10
Preacher curls 3x15
seated incline curls 3x15
standing curls 2x10 wide grip 2x10 close grip
Shrugs 4x15
upright rows 4x10
barbell shrugs 3-4x15
behind the back shrugs 3-4x15
Reverse bicep curls 4x15
wrist curls 4x30
Friday-Legs
Squats 5x10
Front squats 4x10
hack squats 4x10
leg press 4x10
lying leg curls 2x10
sitting leg curls 2x10
My Nutrition Program View My Full Nutrition Program
VolumeFreak has not added any program information.
My Supplement Program View My Full Supplement Program
VolumeFreak has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Getting down to my ideal weight
Visitor Comments
Leave a Comment
TankGirl08
(:
Well, I suck at benching lol but my max bench is 95 lol. I only maxed out my squat once, and that was a few months after I started lifting, at 160x1 and I pulled a fairly easy 200 in May, but hopefully next week I'll be repping it for five (:
Jul 23, 2010 11:49pm
TankGirl08
No, I doubt it. Unless I do a cut for a PL meet and end up looking good enough for a figure comp lol. I'm keeping my sights on powerlifting though. (:
Jul 22, 2010 5:04pm
TankGirl08
If they don't have a team this year I'm definitely going to have to start one.
Jul 21, 2010 6:02pm
TankGirl08
I just got your comment this morning, I'm sorry... I'm kind of jealous, I really wish I was on a PL team, I'm really hoping UWSP has one this year. I'm not really doing a deadlift specific routine right now, just sticking with Starr's 5x5, get some crazy linear gains out of it.
Jul 20, 2010 4:43am
YoMoMsB
sup brah, i didn't even notice that you had left a comment on my profil lol but yeah i can relate, i had always been skinny fatish as a youngin. Im finally pretty close to where i wana be before trying to gain lbm. I would say getting lean is a slow process just be patient & consistant brah
Jul 18, 2010 12:28pm
Bigpopsonswoll
DC is no joke and you may have made the best decision my friend. Lift strong and take care.
May 27, 2010 12:46am
CaveManManiac
i'm thinking air rescue swimmer in navy, the training is brutal..but there are a lot of benefits to doing it (it really keeps you in shape too.) the opti men vitamins are great, i would def recommend them. i'm almost out...and i'm looking for something cheaper, btw i am prob going to get "cheap supplements" they are dirt cheap, haha.
Apr 12, 2010 2:54pm
CaveManManiac
hey man, hows it going? i'm actually not doing any comps. I am getting ready for the cellcom half marathon in 5 weeks and it's going really well. i am doing more cardio cause i want to go to the navy next year...so yeah so much for the Bodybuilding, haha no but i still lift once in a while and it's good. I just have very little $ to get lots of food and any supps. how bout you man?
Apr 10, 2010 5:59pm
Seehawer
tbh I got into cuz I needed to get better health for money reasons. I wanted to donate plasma so I started doing cardio daily but then started lifting and now I'm here. I wanna get down to about 195 before i bulk up which should be just as summer hits. So far I've lost about 70lbs.
Apr 3, 2010 12:59pm
Seehawer
I'm devan seehawer's brother Kyle. I got into lifting awhile back and Josh has helped me a bit and I see he talks to you about **** too.
Apr 3, 2010 11:51am
thenaturalone
Probably not, I will have my hands full in May, lots going on then! I"m sure it will be a great event though!
Mar 29, 2010 7:38pm
LilBomber
whats up dude? How is the healing of the leg coming along? How is Ghost Town doing too?
Feb 16, 2010 8:59am
CaveManManiac
for sure man, I hope to meet you sometime soon..hey keep it up with that training. I think you got some good potential for next year so hang in there!
Feb 11, 2010 5:34pm
RUBICON19
No prob bro.. ANYTIME. & Yes I would def. hit up the once per week FREE meal!
Sep 10, 2009 12:56pm
doobz0326
hey man. saw you stopped by . how are ya? hope your well. I am doing great lost 14lbs in two months and really starting to see transformation!
Oct 16, 2008 11:12pm