Discounts & Deals - Sign Up!
Overall Goal
///
Transform My Body
Become beach-ready
goal physique
Athlete
Progress & Goals
BEFORE
Aug 5, 2011
CURRENT
Jan 31, 2013
165.5 Lbs.
LEAN BODY MASS
26.9 Lbs.
BODY FAT
CURRENT WEIGHT
192.3
Lbs.
Apr 4, 2013
CURRENT BODY FAT
14
%
Apr 4, 2013
PROGRESS HISTORY
Lbs.
2012-06-12,2012-07-18,2012-08-05,2012-08-15,2012-09-04,2012-10-21,2012-11-03,2012-11-05,2012-11-10,2012-11-15,2012-11-17,2012-11-22,2012-11-29,2012-12-06,2012-12-15,2012-12-31,2013-01-01,2013-01-09,2013-01-20,2013-01-29,2013-02-09,2013-03-02,2013-04-04
205,201.2,205,205,200,192,192,185.6,182.8,179.2,179.2,185.6,186,187.8,185,187,187,185.8,183.4,181.8,179.2,184.8,192.4
%
2012-06-12,2012-09-30,2012-10-21,2012-11-05,2012-11-15,2012-11-29,2012-12-06,2012-12-15,2012-12-31,2013-01-01,2013-01-20,2013-01-29,2013-02-09,2013-03-02,2013-04-04
21,21,18,16,14,13,14,12,14,14,12,11.4,10.5,11,14
Aug 03, 2013
10 %
Lbs.
2012-06-12,2012-07-18,2012-08-05,2012-08-15,2012-09-04,2012-10-21,2012-11-03,2012-11-05,2012-11-10,2012-11-15,2012-11-17,2012-11-22,2012-11-29,2012-12-06,2012-12-15,2012-12-31,2013-01-01,2013-01-09,2013-01-20,2013-01-29,2013-02-09,2013-03-02,2013-04-04
161.9,158.9,161.9,161.9,158,157.4,157.4,155.9,153.6,154.1,154.1,159.6,161.8,161.5,162.8,160.8,160.8,159.8,161.4,161.1,160.4,164.5,165.5
Programs
My Workout Philosophy View My Full Workout Program
Get Big
"What you put in is what you get out."
Day 1: Chest/Back
Day 2: Legs/core/cardio
Day 3: Shoulders/Arms
Rest
*cylce 3 day split
My Nutrition Program View My Full Nutrition Program
Train dirty, eat clean
Calorie surplus
Whole foods
Fruits & veggies
Protein rich foods
My Supplement Program View My Full Supplement Program
My supplements
Multivitamin and fish oil w/ breakfast
Controlled Labs White Flood pre-workout
ON's Serious Mass and/or Dymatize Elite whey, ON's Creatine mono, Scivation Xtend post workout
My Motivation Program View My Full Motivation Program
Look good, feel good, preform.
The mirror.
"Suffer the pain of discipline or suffer the pain of regret." "You've got what it takes, but it's going to take everything you've got." "The mind will quit 1000x before the body.""Remember why you started and you'll never forget to finish."
jpapi26 Punished the legs Monday. DOMS still whooping my ass. Tri's this afternoon!
May 8, 2013 | Like
jpapi26
tracked the workout:
Chest and Back
MAY
01
2013
WORKOUT LOG:
Chest and Back
ENERGY LEVEL:
Average
SELF RATING:
6/10
TOTAL TIME
01:05
hr
min
TOTAL CARDIO
00:00
hr
min
TOTAL EXERCISES
8
TOTAL SETS
24
WEIGHT LIFTED
0 Lbs.
Visitor Comments
powerhouse313
Thanks man! Yeah i started seeing big gains when I started doing heavy sets! I did a x6 x4 x3 x2 x1 bench press. Also raise ur protein intake It really brought my strength up. Let me know how it works bro.
Feb 13, 2013 11:56pm
bjkohler2078
If your looking to get lean I would highly recommend looking into interment fasting. NO late night meals, I generally eat around 6 or 7 then I am done eating until about 9 the next day if I am trying to cut. Eat smaller meals in the beginning of the day and 2 larger meals at the end of the day
Look up some stuff on intermittent fasting, it really helps cutting
Jan 18, 2013 7:02pm
bjkohler2078
Training wise, suprisingly enough I did not do cardio. I don't really like cardio. I can get a better cardio workout a better sweat and heart rate going with an intense lifting session then I ever could on a treadmill. Supersets, short rest intervals and a non stop drive.
I recommend checking out Kris Gethins 12 week daily trainer or 4 week DTP for a solid workout
Jan 17, 2013 8:23pm
bjkohler2078
Hey man thanks! I appreciate it! As for getting lean, I cut out all junk food/fast food/soda/and other garbage food along with alcohol for the most part. Clean eating is the first part along with times WHEN you eat. Timing is just as important as to what.
Second, I drink about a gallon of water a day and I know that has been proven to help as well. The more water the better.
Jan 17, 2013 8:22pm
todd1110
Thanks man! Honestly, there really isn't a secret, just not being stupid really and not being over-ambitious. Just lifting heavy, eating right, slowly adding weight and not trying to jump up too quickly have been the key for me. I know when I try to make big jumps it just doesn't workout all that well and increases chance for injury. Hope this helps!
Dec 3, 2012 7:27pm
jpapi26 updated his motivation program.
The mirror. "Suffer the pain of discipline or suffer the pain of regret." "You've got what it takes, but it's going to take everything you've got." "The mind will quit 1000x before the body." "Remember why you started and you'll never forget to finish."