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Overall Goal
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Lose Fat
Currently around 83.5kg, still 10-12% bodyfat, and im gonna slowly work my way down to a -500 deficit to shred for summer!
Hopefully, this wont take too long and i wont have to lose as much weight as last year.
goal physique
Fitness Model
Progress & Goals
BEFORE
Jun 11, 2009
CURRENT
Feb 5, 2013
153.7 Lbs.
LEAN BODY MASS
19 Lbs.
BODY FAT
CURRENT WEIGHT
172.6
Lbs.
May 25, 2013
CURRENT BODY FAT
11
%
May 8, 2013
PROGRESS HISTORY
Lbs.
2011-12-13,2011-12-26,2012-01-02,2012-01-14,2012-01-28,2012-02-04,2012-03-17,2012-03-27,2012-04-04,2012-04-14,2012-04-20,2012-04-25,2012-05-03,2012-05-12,2012-05-19,2012-05-28,2012-06-19,2012-08-13,2012-08-30,2012-09-06,2012-09-13,2012-09-22,2012-10-12,2012-10-24,2012-11-01,2012-11-07,2012-11-15,2012-11-19,2012-12-14,2012-12-22,2013-01-03,2013-01-13,2013-01-29,2013-02-02,2013-02-05,2013-02-16,2013-03-09,2013-03-19,2013-04-06,2013-04-27,2013-05-08,2013-05-22,2013-05-25
171.6,176,176,178.2,180.4,182.6,180.4,178.2,174.9,172.7,170.5,169.4,167.2,166.1,163.9,162.8,158.4,161,161.7,162.8,168.3,169.6,170.3,171.8,173.8,174,173.8,176,176,177.8,178.2,180.4,1815,182.6,182.6,182.6,183.7,182.6,180.4,178.2,176,173.8,172.7
May 26, 2013
176 Lbs.
%
2011-12-13,2012-05-08,2012-05-12,2012-06-19,2012-09-13,2012-09-22,2012-11-07,2012-11-15,2012-11-19,2012-12-14,2013-01-13,2013-01-29,2013-02-05,2013-02-16,2013-05-08
12,11,11,10,11,12,12,12,12,12,12,12,12,12,11
May 26, 2013
8 %
Lbs.
2011-12-13,2011-12-26,2012-01-02,2012-01-14,2012-01-28,2012-02-04,2012-03-17,2012-03-27,2012-04-04,2012-04-14,2012-04-20,2012-04-25,2012-05-03,2012-05-12,2012-05-19,2012-05-28,2012-06-19,2012-08-13,2012-08-30,2012-09-06,2012-09-13,2012-09-22,2012-10-12,2012-10-24,2012-11-01,2012-11-07,2012-11-15,2012-11-19,2012-12-14,2012-12-22,2013-01-03,2013-01-13,2013-01-29,2013-02-02,2013-02-05,2013-02-16,2013-03-09,2013-03-19,2013-04-06,2013-04-27,2013-05-08,2013-05-22,2013-05-25
151,154.9,154.9,156.8,158.8,160.7,158.8,156.8,153.9,152,150,149.1,148.8,147.8,145.9,144.9,142.6,144.9,145.5,146.5,149.8,149.3,149.8,151.2,152.9,153.1,152.9,154.9,154.9,156.4,156.8,158.8,1597.2,160.7,160.7,160.7,161.7,160.7,158.8,156.8,156.6,154.7,153.7
Programs
My Workout Philosophy View My Full Workout Program
hertog has not added any program information.
My Nutrition Program View My Full Nutrition Program
hertog has not added any program information.
My Supplement Program View My Full Supplement Program
hertog has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Saw no gains for way too long, I wont let that happen again!
hertog updated his weight from 176 Lbs. to 173.8 Lbs., a 2.2 Lb. loss in 14 days.
May 22, 2013 | Like
waterdogc and kenethleclair like this.
hertog updated his weight from 178.2 Lbs. to 176 Lbs., a 2.2 Lb. loss in 11 days.
May 8, 2013 | Like
hertog updated his weight from 180.4 Lbs. to 178.2 Lbs., a 2.2 Lb. loss in 21 days.
Apr 27, 2013 | Like
Visitor Comments
superjaredman
Aw, your delt needs to stop being such a dick. Just up to finals and more finals.
May 7, 2013 5:53pm
amaral5
Jan, you'll be shredded for the summer and turning head at the beach ;)
Been doing well, buddy, trying to lean out myself; ramping up the cardio this week (finally warm weather!) Keep working hard, bro!
Apr 8, 2013 3:05pm
superjaredman
That sucks man, I hope you feel better soon. :( For me, going for a nice slow jog helps me through a cold. It enough activity to get the blood pumping and out of bed, but not too much so I don't puke my guts out. I just did chest and back today. Tomorrow is my rest/party day. :P
Mar 22, 2013 4:18pm
troopN62
Your welcome man! Well deserved! And thank you for the compliment and for accepting the request. I'm def mirin!
Mar 19, 2013 7:03pm
amaral5
Glad to hear it, buddy. I'm still rolling along; yeah need to drop more body fat as well, since the nicer weather is right around the corner. Workouts have been good, so hoping to keep it going.
Mar 9, 2013 8:04am
amaral5
Hey Jan, how's training going? Great progress pics; keep up the awesome work!
Mar 9, 2013 7:27am
andreb
You're welcome. Nice job lately adding weight and keeping BF steady. Keep it going and us updated. Andre
Jan 30, 2013 5:56am
paulussie
Ja man,ik ken dat,na twee dagen baal je al,wordt je onrustig. Kun je voorstellen hoe ik mij na een maand voel.Ik had een tumortje aan linker teelbal. Was gelukkig niet kwaadaardig (door supplementen? Arg!).Heb als complicatie vocht op die plek, een opgezwollen zak.A.s.di gaat de specialist het vocht operatief weghalen. Kans van 1 op 10 dat het terugkomt. Fijn weekend man! Lijkt me trouwens best leuk om 's met je te trainen. Ik woon in Den Haag, train in Voorburg in de buurt van mijn werk
Nov 9, 2012 10:01am
paulussie
Moet weer beginnen man! Door een operatie ligt alles al weer vier weken stil. Maarre.....jij bent dus wel erg goed bezig dude!
Nov 9, 2012 8:45am
Inspire1981
Klopt, ik kijk liever naar update fotos. Ik met weer eens nieuwe laten maken
Nov 3, 2012 8:11am
Inspire1981
Ja dat wil ik ook. Van die super gedefineerde benen en kont voor zwembroek in de zomer. Altijd goed toch. Ik ging e op een nieuwe bf meter staan, slik , haha
Nov 3, 2012 6:45am
hertog updated his weight from 173.8 Lbs. to 172.7 Lbs., a 1.1 Lb. loss in 3 days.