Bodybuilding.com Information Motivation Supplementation
in:
libresouth David, male (Arkansas, US | Warehouseman and Martial Arts Instructor)
my goal: Transform My Body

Get back to where I was last year, then make that look bad...all by June.

height: 5'7"
|
weight: 175 Lbs.
|
body fat: 16%
|
gym:  
Fit Status /// View History

Time to grab a few hours of sleep and hit legs tomorrow

May 26, 2012 4:11am
Motivation Level:
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10

Background

When I Started: Jun 2007
HOW I STARTED:

I decided I wanted to get back into shape (I worked at a pizza place for a year...oh the temptations) and ordered the P90X program to start with.

WHY I LOVE IT:

The pump, the increased performance at work and in my martial arts training, and the self esteem boost.

libresouth's Progress & Goals

Progress Photos
Jan 31, 2010 Can't have this, gotta go hardcore. I've got till June ...
user has not set a current picture encourage them to add one
Current

View All Progress Photos (3)

Lbs.
2010-01-25, 2010-03-15, 2010-04-04, 2010-09-01
163.0, 163.0, 165.0, 175.0
TIME UNTIL GOAL: No Goal
Start: 163 Lbs. Goal: No Goal Weight
%
2010-01-25, 2010-03-15, 2010-04-04, 2010-09-01
19.6, 19.6, 18.0, 16.0
TIME UNTIL GOAL: No Goal
Start: 19.6% Goal: No Body Fat Goal
Lbs.
2010-01-25, 2010-03-15, 2010-04-04, 2010-09-01
131.1, 131.1, 135.3, 147.0
Current LBM: 147 Lbs. Sep 01, 2010
Latest Bodystats
Apr 4, 2010
Apr 4, 2010
Apr 4, 2010
Apr 4, 2010
Apr 4, 2010
Apr 4, 2010
Apr 4, 2010
Apr 4, 2010
Apr 4, 2010

View All BodyStats

Total Weight
163Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 165Lbs. to 175Lbs.
10Lbs. gain in the last 150 days
Sep 1, 2010
Total Weight
175Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 165Lbs. to 175Lbs.
10Lbs. gain in the last 150 days
Sep 1, 2010
Goal Weight
N/A
BODY FAT
LEAN BODY MASS
this member has not entered weight or body fat goal
Latest Bodystats
Changed weight from 165Lbs. to 175Lbs.
10Lbs. gain in the last 150 days
Sep 1, 2010
 
Loading...

libresouth's Program

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Program 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

About libresouth

About Me:
My Favorites:
Fitness Books
Men's Health Big Book of Exercises
Workout Music
Five Finger Death Punch
Cheat Foods
Pizza Hut Cheese Lovers with Pepperoni
Contest History:

This member has not entered any contests.
Lifting Stats:
Bench Press Latest Update: Sep 1, 2010 161Lbs.
Squats Latest Update: Apr 4, 2010 187Lbs.
Deadlift Latest Update: Apr 4, 2010 193Lbs.
Bicep Curl Latest Update: Sep 1, 2010 134Lbs.
Barbell Rows Latest Update: Apr 4, 2010 73Lbs.
Overhead Press Latest Update: Sep 1, 2010 103Lbs.

Latest Forum Posts

This member has not added any forum posts.

Latest BodyBlog Entries

Visitor Comments

libresouth has no comments on his page.
Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com