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in:
libresouth
16%
bf
175 Lbs.
wt
5'7"
ht
BodySpace Member
libresouth
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Member Since: Jan 25, 2010

Last Visit: N/A

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INSPIRED BY

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real name
David
age
29
gender
Male
location
Fayetteville, AR, US
gym
occupation
Warehouseman and Martial Arts Instructor
Overall Goal
///
Transform My Body
Get back to where I was last year, then make that look bad...all by June.

Progress & Goals

BEFORE
Feb 1, 2010
CURRENT

147 Lbs.

LEAN BODY MASS

28 Lbs.

BODY FAT

CURRENT WEIGHT
175
Lbs.
Sep 1, 2010
Lbs.
Save
CURRENT BODY FAT
16
%
Sep 1, 2010
%
Save

PROGRESS HISTORY

Lbs.
2010-01-25,2010-03-15,2010-04-04,2010-09-01
163,163,165,175
%
2010-01-25,2010-03-15,2010-04-04,2010-09-01
19.6,19.6,18,16
Lbs.
2010-01-25,2010-03-15,2010-04-04,2010-09-01
131.1,131.1,135.3,147

LATEST MEASUREMENTS

  • Waist
    33.5" no change in 20 days
    Apr 4, 2010
  • Arms
    12.8" a gain of 0.8" in 20 days
    Apr 4, 2010
  • Chest
    40" a loss of 1" in 20 days
    Apr 4, 2010
  • Thighs
    21.5" a loss of 0.2" in 20 days
    Apr 4, 2010
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My Workout Program

Mondays-Lower Body
Lunges, Barbell Squats, Plié Squats, and Romanian Deadlifts all done using the Tabata principle. So that's 8 sets each, each set is 20 seconds with a 10 second rest period and a rest of 1 minute after each exercise. All in all it takes about 15 minutes to complete that section. Then a 3 minute rest and I work bridges and calf raises to fine tune those parts. Both exercises are done for one century set, in other words 100 reps. Rest periods during the set are based on how many reps I have left, ie I do 25 calf raises I have 75 left so I take a 75 second break.

Tuesdays-Upper Body
Same deal except the Tabata moves are: Reverse Grip Bent Rows, Wide Lat Pulldowns, Close Grip Benches, Upright Rows. Then doing century sets of Hammer Curls, Shrugs, Lat Raises, and Overhead Tricep Pulls.

Wednesday-HIIT

Thursday-Abs
Russian Twist, Cross Body Crunch, Oblique Crunch (8 sets per side) with Tabata. The one century set of Double Crunches.

Friday-Hojo Undo
This is hard to describe, go to youtube and look it up though. Its old school conditioning from Goju Ryu Karate. Almost all of the stuff they use can be replaced with modern stuff. There was one piece of equipment I had to make (no big deal you can do it in your living room.)

Saturday-Marathon Training
This consists of whatever my coach tells me it does. Getting ready my first marathon. 26.2 miles, this should be interesting.

Sunday-Yoga/Pilates
Depends on my mood. Both are great for boosting functional strength, helping with breathing control, and correcting posture. Pilates was first used with WWI combat veterans, so save any "soccer mom" crap.

My Nutrition Program View My Full Nutrition Program

libresouth has not added any program information.

My Supplement Program View My Full Supplement Program

libresouth has not added any program information.

My Motivation Program View My Full Motivation Program

My Motivation Program

I have a 3 year old daughter and I want to set the example for her. I was a fat kid and I don't want her to go through the things I went through.

What libresouth Is Up To

libresouth has no recent activity.

About Me

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