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Progress & Goals
171.8 Lbs.
LEAN BODY MASS
7.2 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
~1 Corinthians 10:31~
So, I'm moving away from bodybuilding over to strength/muscular endurance training. More functional movements--things you do in everyday life; to prepare you for anything you may encounter in life. When I would bodybuild I began to find my identity in my muscle and this has caused my relationship with God to suffer--not happening. It has caused me to be a little more vain and prideful as well. So I'm moving away from bodybuilding to something that doesn't have to do with outward appearance. My motivation for lifting and working out is different with the switch over, and I'm inviting others for more community-based interaction and camaraderie and not so much centered on myself. I miss that community and the fun of it all. Somewhere along the road it stopped becoming fun for me and I couldn't answer why I still lifted...the moment I saw that I might be more accepted by people if I continue to lift is when I changed my motivation, took the fun out of it, and made it about me. Checkout my new wkt program/philosophy as of 28APRIL2013!!!
Goal: Increase strength, muscular endurance, pushup/situp amount (Army ROTC) by means of incorporating functional movements and body weight exercises.
-Main Lifts: Bench Press, Deadlifts, Squats, Shoulder Press, Barbell Curl, Close-Grip Bench, Pullups (weighted eventually), Hyperextensions, Weighted Decline Situp
-Body weight: Pushups, Situps, Air Squats, Pullups
-Practicality: *Bench Press--Pushing a heavy object *Deadlifts--Lifting a heavy object to move it (hamstring strength) *Squats--Lifting almost anything *Shoulder Press--Pushing heavy objects above your head *Barbell Curl--Lifting something heavy, typically waist high (moving a table) *Close-Grip Bench Press--Pushing heavy objects *Pullups--Pulling yourself up over or to something *Hyper-extensions--Bending at he waist to pick up something (lower back strength) *Weighted Decline Situp--Pulling yourself up using your core. Improves the strength/stability of your whole core.
It's also important to combine strength with muscular endurance for the fact that, "oh, you can lift something heavy...cool, but how long can you do it for?" My goal is to be strong, cardiovascular fit, and ready for anything that comes my way in life and the military.
Wkt Plan:
Monday: Strength [Upper Body] Tuesday: Muscular Endurance [Lower Body] Wednesday: Rest Thursday: Muscular Endurance [Upper Body] Friday: Strength [Lower Body] Saturday: Rest
MONDAY: Bench Press, Barbell Curl, Shoulder Press, Close-Grip Bench Press, Weighted Pullups, Weighted Decline Situps, Cardio
TUESDAY: Deadlifts, Air Squats, Hyper-extensions, situps
WEDNESDAY: Cardio
THURSDAY: Pushups, Shoulder Press, Barbell Curl, Close-Grip Pushups, Pullups, Situps
FRIDAY: Deadlifts, Squats, Hyper-extensions, Weighted Decline Situps
Satruday: Cardio Sets: 4-5 Rep Range: 4-8 Rest Period: 2-2:30min.
I'll be doing cardio separate from the workout every other day.
My Nutrition Program View My Full Nutrition Program
MEAL PLAN--This is the ideal meal plan that I try to follow.
MEAL PLAN--This is the ideal meal plan that I try to follow. With money going to other places right now (priorities) I do my best to follow this. Plus, I'm a college student--poor! haha
Meal One: 3 eggs and oatmeal (mixed with peanut butter)
Meal Two: PB&J's (slopped with PB), harvest chips, and nekot peanut butter crackers (good 'ole peanut butter)
Meal Three: Some type of grilled Chicken sandwich or meat for extra source of protein with two sides, and glass of milk
Meal Four: Whatever my mum makes for dinner (commuter life lol)
Meal Five: Maybe another PB&J or ham and turkey sandwich, nekot peanut butter crackers, and glass of milk
My Supplement Program View My Full Supplement Program
Current Supplement Program
Wake up: Scoop of Muscle Milk
Pre-workout: Scoop of 100% Gold Standard Whey Protein
Post Workout: Scoop of 100% Gold Standard Whey Protein, Scoop of Muscle Milk
My Motivation Program View My Full Motivation Program
Bringing Christ to a Place He's Not
My overall goal and motivation is to bring Christ to a place He's not. Much how Tim Tebow is representing, bringing glory to, and placing the spotlight on God in the NFL and Rich Froning in The Crossfit Games, I will do the same in the field of natural bodybuilding and personal training.
kcragsda created a new BodyBlog entry "~May 18, 2013 (Challenge)".
PLEASE READ...What does Paul mean when he says to “offer the parts of our bodies to God as instruments of righteousness” in Romans 6:13? In a nutshell, he means that we must muster up self control and govern/be careful with what we allow our eyes to see, ears to hear, minds to think upon, the words we say, what we expose our hearts to, and even glorify God with our sexual organs. In the book of Corinthians, Paul writes that our life and our bodies are not “our own” but were bought at a price... Go to BodyBlog
kcragsda created a new BodyBlog entry "~May 18, 2013 (Verse)".
"God is not unjust; he will not forget your work and the love you have shown him as you have helped his people and continue to help them."~Hebrews 6:10
kcragsda created a new BodyBlog entry "~May 17, 2013 (Challenge)".
One of the definitions for “serve” is to admire, worship, or follow somebody or something. God tells us that no one can serve two masters, yet many of us do. We may follow God, but we also expose our hearts to the cravings/worshiping of money, sex, popularity, other people…and even ourselves. A servant’s heart is one that places God in the center and anything else on the outside. So, search your heart and if you feel that you are trying to serve two masters, choose God and release the other... Go to BodyBlog
kcragsda created a new BodyBlog entry "~May 17, 2013 (Verse)".
"Oh, the depth of the riches of the wisdom and knowledge of God! How unsearchable his judgments, and his paths beyond tracing out!"~Romans 11:33
kcragsda Please like my page! Thanks guys!! https://www.facebook.com/KennyRagsdaleJrPersonalTrainer?ref=hl
May 16, 2013 | Likekcragsda Blog updated!! Here's a short and humorous video: https://www.facebook.com/photo.php?v=3864532151235&set=vb.228768507259070&type=2&theater
May 16, 2013 | Likekcragsda created a new BodyBlog entry "~May 16, 2013 (Challenge)".
What does it mean to be the “salt and light” of the earth? Well, salt is a type of purifier, right? And, when light shines bright like a lamp in a dark room, it allows others to “see” what they could not in the dark. We must be the salt and light b/c God wants us to live pure lives, drive away darkness, and allow our lights (actions, words, etc.) to shine brightly so people would want to know the God that we serve. So, be mindful of your actions/words tomorrow, and make sure they don’t dim your... Go to BodyBlog
kcragsda created a new BodyBlog entry "~May 16, 2013 (Verse)".
"The Lord your God is with you, the Mighty Warrior who saves. He will take great delight in you; in his love he will no longer rebuke you, but will rejoice over you with singing.”~Zephaniah 3:17
kcragsda 3 days on, 1 day off--Thank God for off days after beating yourself up in the gym! Can I get an Amen? Haha. Have a great day:) Blog updated!
May 15, 2013 | Likekcragsda created a new BodyBlog entry "~May 15, 2013 (Challenge)".
“What we pursue/do in life echoes into eternity.” Today, it’s so hard not to get caught up in gaining the things of this world that will eventually pass away; money, lust, popularity, boy/girlfriend, acceptance/pleasing others, etc. Which, “some” of these things aren’t wrong to have. It’s the constant pursuit of these things that make them wrong. When we allow the pursuit of these things to take the place in our hearts where God should be, then we’ve failed. Why do we get fixed on having these... Go to BodyBlog
kcragsda created a new BodyBlog entry "~May 15, 2013 (Verse)".
"Submit yourselves therefore to God. Resist the devil, and he will flee from you."~James 4:7
kcragsda Blog updated!! Inspirational Video: https://www.facebook.com/photo.php?v=10151179395946504. This is the Spartan Race that I want to do!!
May 14, 2013 | Likekcragsda Blog updated!! Inspirational Video: https://www.facebook.com/photo.php?v=10151179395946504. This is the Spartan Race that I want to do!!
May 14, 2013 | LikeVisitor Comments
kcragsda Checkout my blog update guys! Enjoy this Saturday, spend time with family and friends, and relax ;)
16 hours ago | Like