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Overall Goal
///
Gain Muscle
goal physique
Fitness Model
Progress & Goals
BEFORE
Feb 12, 2011
CURRENT
May 20, 2013
107.4 Lbs.
LEAN BODY MASS
35.8 Lbs.
BODY FAT
CURRENT WEIGHT
143.2
Lbs.
May 23, 2013
CURRENT BODY FAT
25
%
Apr 12, 2013
PROGRESS HISTORY
Lbs.
2011-02-09,2011-02-11,2011-02-12,2011-02-23,2011-03-11,2011-03-25,2011-04-01,2011-04-08,2011-05-04,2011-05-23,2011-05-25,2011-06-16,2011-06-29,2011-07-15,2011-07-25,2011-07-29,2011-08-03,2011-08-13,2011-08-19,2011-08-26,2011-09-02,2011-09-12,2011-09-13,2011-09-14,2011-09-22,2011-09-25,2011-10-09,2011-10-15,2011-10-19,2011-10-23,2011-10-29,2011-10-31,2011-11-13,2011-11-23,2011-12-12,2011-12-25,2011-12-28,2011-12-30,2011-12-31,2012-01-01,2012-01-02,2012-01-03,2012-01-04,2012-01-09,2012-01-13,2012-01-15,2012-01-23,2012-02-08,2012-02-17,2012-03-11,2012-03-14,2012-03-19,2012-03-22,2012-03-23,2012-03-27,2012-04-02,2012-04-05,2012-04-16,2012-04-19,2012-04-24,2012-04-30,2012-05-02,2012-05-07,2012-05-14,2012-05-23,2012-06-04,2012-06-08,2012-06-09,2012-06-14,2012-06-18,2012-07-05,2012-07-14,2012-07-26,2012-07-29,2012-08-05,2012-08-16,2012-08-23,2012-09-03,2012-09-05,2012-09-09,2012-09-10,2012-09-14,2012-09-23,2012-10-03,2012-10-04,2012-10-06,2012-10-07,2012-10-08,2012-10-16,2012-10-21,2012-10-30,2012-11-08,2012-11-12,2012-11-19,2012-11-28,2012-12-01,2012-12-02,2012-12-05,2012-12-14,2012-12-23,2012-12-30,2013-01-02,2013-01-07,2013-01-14,2013-01-16,2013-01-24,2013-01-25,2013-01-26,2013-02-02,2013-02-03,2013-02-04,2013-02-06,2013-02-09,2013-02-17,2013-03-06,2013-03-10,2013-03-16,2013-03-23,2013-03-31,2013-04-05,2013-04-06,2013-04-10,2013-04-12,2013-04-14,2013-04-17,2013-04-19,2013-04-23,2013-05-02,2013-05-07,2013-05-11,2013-05-19,2013-05-20,2013-05-21,2013-05-23
148.3,147.6,147.8,148.7,149.4,150,149.4,148.3,148.1,146.5,148.5,147,147.8,149.2,146.5,146.1,147.4,145.6,145,144.5,144.3,143.7,143.2,143,142.8,142.3,141.9,141.5,143.7,142.8,141.7,140.8,139.5,138.2,137.3,139.5,136.8,136.8,136.8,137.7,137.1,137.1,137.1,138.6,136.4,137.3,137.5,138.6,138.8,137.5,135.7,135.1,136,135.3,134.6,134,132.9,132.9,131.6,129.8,131.3,129.4,128,127.8,126.9,125.6,125.6,128.7,129.6,134.4,139,137.7,139.7,139.7,143.9,145.2,147,144.1,145.2,145,145,147,147.6,147.2,147.2,147,147,145.9,147,146.1,145.9,146.7,147,147.4,149.6,147.4,146.3,148.1,149.2,148.5,149.2,146.5,148.5,145.4,144.8,144.3,142.8,144.1,145.2,145.2,145.6,145.6,146.3,147.2,147.2,147.8,150,147.8,147.2,148.1,148.1,148.3,148.3,147,145.6,147.2,146.5,145.2,146.3,145.6,145.6,143.4,143.9,143.2
Jun 20, 2014
132 Lbs.
%
2011-02-09,2011-02-10,2011-02-11,2011-02-12,2011-02-23,2011-03-11,2011-03-25,2011-04-01,2011-04-08,2011-05-04,2011-05-13,2011-05-25,2011-06-16,2011-06-29,2011-07-15,2011-07-25,2011-07-29,2011-08-03,2011-08-13,2011-09-02,2011-09-14,2011-09-22,2011-11-13,2011-11-17,2011-11-20,2011-11-27,2011-12-06,2011-12-07,2011-12-25,2011-12-30,2012-01-01,2012-01-02,2012-01-03,2012-01-09,2012-01-13,2012-01-23,2012-02-08,2012-02-17,2012-03-11,2012-03-14,2012-03-19,2012-03-22,2012-03-23,2012-03-27,2012-04-05,2012-04-16,2012-04-30,2012-05-07,2012-05-14,2012-05-23,2012-06-04,2012-06-08,2012-06-09,2012-06-10,2012-06-18,2012-07-05,2012-07-14,2012-07-26,2012-08-05,2012-08-16,2012-08-23,2012-09-03,2012-09-09,2012-09-10,2012-09-14,2012-10-04,2012-10-07,2012-11-24,2012-12-06,2012-12-23,2013-02-03,2013-02-04,2013-04-11,2013-04-12
24,24,20,21,19.2,20.4,21.1,19.6,19.2,21.4,20.7,21,22,20.9,21.1,20,19.9,19.8,19,19.7,19,17.5,17,16.9,16.1,15.4,14.8,14.1,15.5,15,16,15.7,15.7,17.4,16,15.9,17,17.1,17.8,16.5,16.8,17.3,16.2,15.7,15.6,15.2,14.1,13.9,13,12,11,11,12.9,12.9,14.5,14.9,15,15.1,16.7,17.5,18.7,18.7,16,16,16.9,15,15,16,15,16,16,17,25,25
Jun 20, 2014
8 %
Lbs.
2011-02-09,2011-02-11,2011-02-12,2011-02-23,2011-03-11,2011-03-25,2011-04-01,2011-04-08,2011-05-04,2011-05-23,2011-05-25,2011-06-16,2011-06-29,2011-07-15,2011-07-25,2011-07-29,2011-08-03,2011-08-13,2011-08-19,2011-08-26,2011-09-02,2011-09-12,2011-09-13,2011-09-14,2011-09-22,2011-09-25,2011-10-09,2011-10-15,2011-10-19,2011-10-23,2011-10-29,2011-10-31,2011-11-13,2011-11-23,2011-12-12,2011-12-25,2011-12-28,2011-12-30,2011-12-31,2012-01-01,2012-01-02,2012-01-03,2012-01-04,2012-01-09,2012-01-13,2012-01-15,2012-01-23,2012-02-08,2012-02-17,2012-03-11,2012-03-14,2012-03-19,2012-03-22,2012-03-23,2012-03-27,2012-04-02,2012-04-05,2012-04-16,2012-04-19,2012-04-24,2012-04-30,2012-05-02,2012-05-07,2012-05-14,2012-05-23,2012-06-04,2012-06-08,2012-06-09,2012-06-14,2012-06-18,2012-07-05,2012-07-14,2012-07-26,2012-07-29,2012-08-05,2012-08-16,2012-08-23,2012-09-03,2012-09-05,2012-09-09,2012-09-10,2012-09-14,2012-09-23,2012-10-03,2012-10-04,2012-10-06,2012-10-07,2012-10-08,2012-10-16,2012-10-21,2012-10-30,2012-11-08,2012-11-12,2012-11-19,2012-11-28,2012-12-01,2012-12-02,2012-12-05,2012-12-14,2012-12-23,2012-12-30,2013-01-02,2013-01-07,2013-01-14,2013-01-16,2013-01-24,2013-01-25,2013-01-26,2013-02-02,2013-02-03,2013-02-04,2013-02-06,2013-02-09,2013-02-17,2013-03-06,2013-03-10,2013-03-16,2013-03-23,2013-03-31,2013-04-05,2013-04-06,2013-04-10,2013-04-12,2013-04-14,2013-04-17,2013-04-19,2013-04-23,2013-05-02,2013-05-07,2013-05-11,2013-05-19,2013-05-20,2013-05-21,2013-05-23
127.4,126.8,127,127.8,128.3,128.9,128.3,127.4,127.2,125.9,127.6,126.2,127,128.1,125.9,125.5,126.6,125.1,124.5,124.2,124,123.4,123,122.8,122.6,122.3,121.9,121.5,123.4,122.6,121.7,120.9,119.8,118.7,117.9,117.9,115.6,116.3,116.3,115.7,115.5,115.5,115.5,114.5,114.6,115.3,115.6,115,115.1,113,113.3,112.4,112.4,113.4,113.5,112.9,112.2,112.7,111.6,110.1,112.8,111.1,110.2,111.2,111.7,111.8,111.8,112.1,112.9,114.9,118.3,117.1,118.6,118.6,119.9,119.8,119.5,117.2,118,121.8,121.8,122.1,122.7,122.3,125.1,124.9,124.9,124,124.9,124.2,124,124.7,124.9,123.8,125.7,123.8,122.9,125.9,126.8,124.7,125.3,123.1,124.7,122.2,121.6,121.2,119.9,121,122,122,120.9,120.9,121.4,122.2,122.2,122.7,124.5,122.7,122.2,122.9,122.9,111.2,111.2,110.2,109.2,110.4,109.9,108.9,109.7,109.2,109.2,107.6,107.9,107.4
Programs
My Workout Philosophy View My Full Workout Program
hotsaucegolden1 has not added any program information.
My Nutrition Program View My Full Nutrition Program
hotsaucegolden1 has not added any program information.
My Supplement Program View My Full Supplement Program
hotsaucegolden1 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
loud music and taking photos of progress
hotsaucegolden1 updated his weight from 143.9 Lbs. to 143.2 Lbs., a 0.7 Lb. loss in 2 days.
May 23, 2013 | Like
hotsaucegolden1 its back day its back day.
May 23, 2013 | Like
ShellNico and spring85sigma like this.
hotsaucegolden1 felt a bit drained so made it a cardio day. did 14kms which is 35 mins on exercise bike which is only 300 calories apparently
May 22, 2013 | Likehotsaucegolden1 needed more protein so i got maxs supershred 3kg. because it came with a free gym bag and i needed one lol
May 21, 2013 | Likehotsaucegolden1 got salted instead of unsalted peanuts. hope its okay as ill be soaking them in water anyway to make em easier to digest
May 21, 2013 | Like
spring85sigma likes this.
hotsaucegolden1 created a new BodyBlog entry "week 2 workout 2 pt plan".
legs workout smith machine squats 67.5kgs plus bar 6,6,6,5 60kgs plus bar 7 40kgs plus bar 10Â was ment to be 5 reps but yeh surprised myself. Â may add 5 kgs to this for next week? dumbbell 12.5kgs front squats still ust getting my form right with these. 10,10,9,8 10kgs 6 8kgs 6... will try 15kgs next week bodyweight split lunges 12,11,10,9 Â geez these are tough lol leg extensions 12th plate 10,9,8,7 Â 10th plate 6 8th plate 7 Â 13th plate next week 22.5kgs db deads. form... Go to BodyBlog
hotsaucegolden1 updated his weight from 143.4 Lbs. to 143.9 Lbs., a 0.4 Lb. gain in 1 day.
May 21, 2013 | Likehotsaucegolden1 created a new BodyBlog entry "PT PLAN week 2 work out one".
chest  60kgs plus bar 5,5,5,4  50kgs 7 40kgs 9 15kgs reverse grip db press 10,9,8,9 12.5kgs 7 10kgs 6  still unsure on this but wll persist decline flys 17.5kgs 9,10,9,8 15kgs 5 12,5kgs 10 cable cross overs low mid high 4th plate 8,10,11 6/8/9 5/7/8  im going to do same weight again next week and just try to beat this weeks reps really doesnt seem like much chest work so i did more smith benching and some low cable cross overs again.. chest didnt really feel sore so i kept... Go to BodyBlog
hotsaucegolden1 lost a kg... but more like half a kg because i had my lightweight shorts and shoes on.
May 20, 2013 | Like
spring85sigma likes this.
hotsaucegolden1 updated his weight from 145.6 Lbs. to 143.4 Lbs., a 2.2 Lb. loss in 1 day.
May 20, 2013 | Like
ShellNico likes this.
hotsaucegolden1 updated his weight from 145.6 Lbs. to 145.6 Lbs., no change in 8 days.
May 19, 2013 | Like
hotsaucegolden1 5 solid workout days and 1 cardio/ab day this week i give myself a 7.5 out of 10! rest time
May 18, 2013 | LikeVisitor Comments
steve1811
Your workouts and training program sounds good buddy. I'm a fellow short guy, like you who is working hard to get leaner, and in better shape. Reply back and we can share information and help each other out. ---thanks bro.
Apr 21, 2013 5:08am
spring85sigma
Here is a good explanation of resting metabolic rate: "Resting metabolism is the rate at which your body burns calories while at rest." Check out the article from which this definition comes for some strategies to deal with low resting metabolism: http://www.livestrong.com/article/98786-increase-resting-metabolism/
Apr 13, 2013 1:33pm
spring85sigma
There is definitely MORE of you here than when you started this process. As you keep working out and maturing you will continue to grow. Have a great 12 week program!
Apr 6, 2013 9:47am
spring85sigma
Great job! Your newest progress pictures definitely show overall growth! Keep pushing forward!
Apr 5, 2013 9:44am
Going4Swole
Never say never bro, haha! The more jacked you get, the more you are going to want to be rewarded for all your hard work, lol. So, get huge, and get up there and compete brother!!
Mar 19, 2013 1:23pm
ShellNico
Thanks for your comment on my workout blog for today. I've replied to your comment.
Mar 16, 2013 4:48am
Going4Swole
Yeah man, you're making great strides, another couple of years and you will be on stage competing!!
Mar 15, 2013 1:33pm
Going4Swole
No be down on yourself bro. I've seen much improvement in you for sure. I know it's hard to see improvements in ourselves because we see ourselves in the mirror every day. But I think you're making great progress for sure. Have you considered switching things up to get out of your plateaus?
Mar 5, 2013 7:18pm
RippedEnergizer
instead of doing shoulder press on the upright seat, use the incline bench at a very steep incline... almost vertical... it'll take some of the pressure off the shoulders and place it on the front of your chest, but it will allow for you to increase the weight you use for pressing... once you are comfortable and can do that new weight, switch back to the seat...
Mar 4, 2013 7:16pm
ShellNico
Well if you start the 5x5 you will deload for a few weeks with it so that may help or if your going to continue the way you are working out for a bit more, drop the weight a bit, 70-80% of what your doing now, less reps and leave a few reps (1-2) in the tank, don't go to failure. Just a few suggestions, no expert though :)
Mar 3, 2013 11:18pm
RippedEnergizer
you are correct, my shoulders are almost as strong as my dumbell bench press... though I've made some strength gains recently so my dumbell bench is at 85lbs per hand for 5 reps
Feb 26, 2013 7:44pm
YoungB73
Hey man. Nice to hear from you. Have a few lbs to shave off. Do you use Fitocracy? In track my workouts there, post pics and get plenty of motivation. Still track my stats here though. If you are on Firocracy or join, my profile is StrongLittleGuy. Let me know.
Feb 18, 2013 9:15pm
ShellNico
Thanks for the ratings man! Appreciate it. 3mths on any program is a good time. I'm sure you'll see some great progress when you finish and take a look back at how far you've come. Just picked up bb rows myself, long time ago did seated cable rows and have also done one arm db rows, so bb rows are a change for me too, but I like them. You may be surprised what you can do, and anyway it will only increase so who cares! Have a great wed.
Feb 12, 2013 4:53am
ShellNico
Yep thats right, its a ramping set with only one set of 5 (the very last) being the only 'working' set. Its a tad confusing at first but my OH is great with that stuff and has been doing it for quite some weeks now so he found it easy to work it out for me. Let me know how you go with it.
Feb 10, 2013 3:20am
ShellNico
Tried to reply to your comment but the link got flagged as spam. so lets see if this works... http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm Download the pdf.
Feb 8, 2013 7:45pm
hotsaucegolden1 created a new BodyBlog entry "week 2 workout 3 back".
close grip lat pulldowns 11th plate  11 9,8,7  then 9th plate 6 7th plate 10. deadlifts 52.5kgs plus bar 7 so i did 55kgs plus bar 5 then 7 and 7 again then 45kgs 11 40kgs 10. so i think ill go for 60kgs plus bar next week almost deadlifting more then my bench bout time.. then beat my squat is next goal haha. smiths bent over rows 32.5kgs plus bar 9,9,9,7 22.5kgs 11 20kgs 10  these didnt feel great today. i might stick to this weight or least look at how they are done again... Go to BodyBlog