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real name
age
35
gender
Male
location
Chicago, IL, US
gym
occupation
Software Engineer and fitness geek
Overall Goal
///
Compete
Be a Force For Good. My goal is to get huge and lean, using primarily whole foods and supplementing with products that don't contain any kind of artificial ingredients or preservatives.
goal physique
Fitness Model
Progress & Goals
BEFORE
Nov 9, 2010
CURRENT
Nov 14, 2012
169.3 Lbs.
LEAN BODY MASS
23.7 Lbs.
BODY FAT
CURRENT WEIGHT
193
Lbs.
May 17, 2013
CURRENT BODY FAT
12.3
%
May 17, 2013
PROGRESS HISTORY
Lbs.
2009-08-05,2010-01-27,2010-04-30,2010-05-03,2010-05-11,2010-06-07,2010-06-08,2010-06-16,2010-06-22,2010-06-24,2010-06-28,2010-06-29,2010-07-12,2010-07-14,2010-07-16,2010-07-21,2010-07-26,2010-07-28,2010-07-29,2010-08-05,2010-08-16,2010-08-17,2010-08-18,2010-08-23,2010-08-24,2010-08-25,2010-08-26,2010-09-02,2010-09-14,2010-09-15,2010-09-16,2010-09-17,2010-09-24,2010-09-28,2010-09-30,2010-10-07,2010-10-08,2010-10-14,2010-10-15,2010-10-19,2010-10-23,2010-10-28,2010-10-29,2010-11-02,2010-11-03,2010-11-04,2010-11-05,2010-11-06,2010-11-09,2010-11-10,2010-11-11,2010-11-12,2010-11-13,2010-11-16,2010-11-19,2010-11-23,2010-11-24,2010-11-25,2010-11-29,2010-11-30,2010-12-01,2010-12-02,2010-12-04,2010-12-07,2010-12-08,2010-12-13,2010-12-14,2010-12-15,2010-12-21,2010-12-22,2010-12-27,2010-12-28,2010-12-29,2010-12-31,2011-01-02,2011-01-03,2011-01-06,2011-01-07,2011-01-08,2011-01-15,2011-01-19,2011-01-20,2011-01-21,2011-01-27,2011-01-29,2011-02-16,2011-02-17,2011-02-21,2011-02-22,2011-02-23,2011-03-02,2011-03-16,2011-03-17,2011-03-19,2011-03-22,2011-03-24,2011-03-25,2011-03-28,2011-03-31,2011-04-01,2011-04-06,2011-04-07,2011-04-11,2011-04-12,2011-04-13,2011-04-14,2011-04-15,2011-04-18,2011-04-19,2011-04-21,2011-04-22,2011-04-29,2011-05-03,2011-05-05,2011-05-06,2011-05-17,2011-05-20,2011-05-26,2011-05-27,2011-06-02,2011-06-03,2011-06-04,2011-07-05,2011-07-06,2011-07-07,2011-07-11,2011-07-12,2011-07-13,2011-07-21,2011-07-28,2011-08-07,2011-08-09,2011-08-12,2011-09-22,2011-10-03,2011-10-07,2011-10-21,2011-11-11,2011-12-09,2011-12-13,2011-12-14,2011-12-19,2011-12-20,2011-12-21,2011-12-27,2011-12-28,2012-01-05,2012-01-11,2012-01-27,2012-02-02,2012-02-07,2012-03-06,2012-03-13,2012-03-14,2012-03-16,2012-03-21,2012-03-22,2012-03-27,2012-03-28,2012-04-06,2012-04-11,2012-04-12,2012-04-26,2012-05-03,2012-05-10,2012-05-11,2012-05-23,2012-06-01,2012-06-05,2012-06-06,2012-06-08,2012-06-22,2012-06-29,2012-07-13,2012-07-26,2012-07-27,2012-08-07,2012-08-08,2012-08-10,2012-08-14,2012-08-16,2012-08-23,2012-08-29,2012-08-31,2012-09-13,2012-09-14,2012-09-20,2012-09-21,2012-09-25,2012-09-26,2012-09-28,2012-10-18,2012-10-19,2012-11-02,2012-11-16,2013-01-03,2013-01-04,2013-02-01,2013-02-22,2013-03-01,2013-03-18,2013-03-19,2013-03-20,2013-04-26,2013-05-03,2013-05-06,2013-05-17
201.4,196.4,200,202,202,201,199.8,202,208,206.4,208.6,208.6,206.8,207,205,208,206.6,207,205.2,204.6,206,204.4,202.4,204.8,202.8,202,200.4,201,200.4,200,199.6,198.2,198.6,197.2,197,199.4,198.4,199.4,197.6,197,195.8,195.6,195,195,194,193.6,192.8,191.6,193,192.2,190.8,190.2,189.6,189.6,192.4,191,189.6,188.8,192,191.2,190.8,189.8,188,188.6,188,188.6,187.8,187.2,186.2,185.2,190.8,189.2,188.6,187.6,186.2,186,185.4,184.6,183.8,185.6,186,184.6,184.6,183.6,183.4,185,184.6,189.2,185.2,185,181.4,186.8,187.8,185.8,184.8,187.4,185.8,189,188.6,187.8,188,189.2,192.2,189,187,189.2,187.6,191,187.6,187.4,186.2,187.2,185.6,184.4,183.2,183.4,183.8,183.6,182.8,182.4,182,181.2,187.4,186.4,186.4,185.2,183,184,183,184.8,181.6,184.6,184.4,183.2,185,184,183,186.4,187.4,189.4,189.8,194,193,193.2,199.2,196.2,195,198.6,200.8,202,200,199.4,200,198.4,199.4,198.6,198,199,198,198.6,201,200,196,195.8,195,193.6,193,192.4,191.8,190.8,190.6,189.6,192,193,193,191.6,191,191,194,191.6,191.2,191.2,191.2,189.2,190.4,190.6,191,190.8,190.6,188,190,189,188,189.6,191.4,193,192.6,190.5,194.8,196.4,198.2,196.6,195.8,196,197,197,193
Jul 01, 2013
183.7 Lbs.
%
2010-07-14,2010-07-29,2010-09-10,2010-10-08,2010-11-12,2010-12-16,2011-01-28,2011-04-29,2011-11-11,2011-12-13,2011-12-27,2012-01-27,2012-03-16,2012-04-06,2012-05-03,2012-06-08,2012-06-29,2012-07-13,2012-07-27,2012-09-14,2012-09-20,2012-10-19,2012-11-02,2012-11-16,2013-01-04,2013-02-22,2013-04-26,2013-05-03,2013-05-06,2013-05-17
16.4,16.4,15.4,14.9,13.7,12.4,12.1,9.8,13.4,16.4,17.7,16.9,12.9,14.2,13.5,12.2,11.6,11.6,10.9,11.8,11.8,9.9,10.4,9.5,9.4,11.4,13.1,13.2,13.2,12.3
Jul 01, 2013
8 %
Lbs.
2009-08-05,2010-01-27,2010-04-30,2010-05-03,2010-05-11,2010-06-07,2010-06-08,2010-06-16,2010-06-22,2010-06-24,2010-06-28,2010-06-29,2010-07-12,2010-07-14,2010-07-16,2010-07-21,2010-07-26,2010-07-28,2010-07-29,2010-08-05,2010-08-16,2010-08-17,2010-08-18,2010-08-23,2010-08-24,2010-08-25,2010-08-26,2010-09-02,2010-09-14,2010-09-15,2010-09-16,2010-09-17,2010-09-24,2010-09-28,2010-09-30,2010-10-07,2010-10-08,2010-10-14,2010-10-15,2010-10-19,2010-10-23,2010-10-28,2010-10-29,2010-11-02,2010-11-03,2010-11-04,2010-11-05,2010-11-06,2010-11-09,2010-11-10,2010-11-11,2010-11-12,2010-11-13,2010-11-16,2010-11-19,2010-11-23,2010-11-24,2010-11-25,2010-11-29,2010-11-30,2010-12-01,2010-12-02,2010-12-04,2010-12-07,2010-12-08,2010-12-13,2010-12-14,2010-12-15,2010-12-21,2010-12-22,2010-12-27,2010-12-28,2010-12-29,2010-12-31,2011-01-02,2011-01-03,2011-01-06,2011-01-07,2011-01-08,2011-01-15,2011-01-19,2011-01-20,2011-01-21,2011-01-27,2011-01-29,2011-02-16,2011-02-17,2011-02-21,2011-02-22,2011-02-23,2011-03-02,2011-03-16,2011-03-17,2011-03-19,2011-03-22,2011-03-24,2011-03-25,2011-03-28,2011-03-31,2011-04-01,2011-04-06,2011-04-07,2011-04-11,2011-04-12,2011-04-13,2011-04-14,2011-04-15,2011-04-18,2011-04-19,2011-04-21,2011-04-22,2011-04-29,2011-05-03,2011-05-05,2011-05-06,2011-05-17,2011-05-20,2011-05-26,2011-05-27,2011-06-02,2011-06-03,2011-06-04,2011-07-05,2011-07-06,2011-07-07,2011-07-11,2011-07-12,2011-07-13,2011-07-21,2011-07-28,2011-08-07,2011-08-09,2011-08-12,2011-09-22,2011-10-03,2011-10-07,2011-10-21,2011-11-11,2011-12-09,2011-12-13,2011-12-14,2011-12-19,2011-12-20,2011-12-21,2011-12-27,2011-12-28,2012-01-05,2012-01-11,2012-01-27,2012-02-02,2012-02-07,2012-03-06,2012-03-13,2012-03-14,2012-03-16,2012-03-21,2012-03-22,2012-03-27,2012-03-28,2012-04-06,2012-04-11,2012-04-12,2012-04-26,2012-05-03,2012-05-10,2012-05-11,2012-05-23,2012-06-01,2012-06-05,2012-06-06,2012-06-08,2012-06-22,2012-06-29,2012-07-13,2012-07-26,2012-07-27,2012-08-07,2012-08-08,2012-08-10,2012-08-14,2012-08-16,2012-08-23,2012-08-29,2012-08-31,2012-09-13,2012-09-14,2012-09-20,2012-09-21,2012-09-25,2012-09-26,2012-09-28,2012-10-18,2012-10-19,2012-11-02,2012-11-16,2013-01-03,2013-01-04,2013-02-01,2013-02-22,2013-03-01,2013-03-18,2013-03-19,2013-03-20,2013-04-26,2013-05-03,2013-05-06,2013-05-17
168.4,164.2,167.2,168.9,168.9,168,167,168.9,173.9,172.6,174.4,174.4,172.9,173.1,171.4,173.9,172.7,173.1,171.5,171,172.2,170.9,169.2,171.2,169.5,168.9,167.5,170,169.5,169.2,168.9,167.7,168,166.8,166.7,168.7,168.8,169.7,168.2,167.6,166.6,166.5,165.9,165.9,165.1,164.8,164.1,163.1,164.2,163.6,162.4,164.1,163.6,163.6,166,164.8,163.6,162.9,165.7,165,164.7,163.8,162.2,162.8,162.2,162.8,162.1,164,163.1,162.2,167.1,165.7,165.2,164.3,163.1,162.9,162.4,161.7,161,162.6,162.9,161.7,161.7,161.4,161.2,162.6,162.3,166.3,162.8,162.6,159.5,164.2,165.1,163.3,162.4,164.7,163.3,166.1,165.8,165.1,165.3,166.3,168.9,166.1,164.4,166.3,164.9,167.9,164.9,164.7,163.7,168.9,167.4,166.3,165.2,165.4,165.8,165.6,164.9,164.5,164.2,163.4,169,168.1,168.1,167.1,165.1,166,165.1,166.7,163.8,166.5,166.3,165.2,166.9,166,165.1,161.4,162.3,158.3,158.7,162.2,161.3,161.5,163.9,161.5,160.5,163.4,166.9,167.9,166.2,165.7,166.2,164.9,173.7,173,172.5,173.3,172.5,170.4,172.5,171.6,168.2,169.4,168.7,167.5,166.9,166.4,165.9,165,167.3,166.5,169.7,170.6,170.6,170.7,170.2,170.2,172.9,170.7,170.4,170.4,170.4,168.6,169.6,168.1,168.5,168.3,168.1,165.8,167.6,166.7,169.4,169.9,173.2,174.7,174.5,172.6,172.6,174,175.6,174.2,173.5,170.3,171,171,169.3
Programs
My Workout Philosophy View My Full Workout Program
I'm always looking for tweaks and updates to increase the efficacy my workouts.
My workouts are constantly evolving. I find useful information wherever I can - the 'net, magazines, friends, whatever. My routines have mostly come from Muscle & Fitness, FLEX, Muscletech website, and the X-Rep site/books.
I find that heavier weights and lower give me the best results, but I still try to transition to periods of lower weight and higher reps with less rest from time to time.
As of 4/26/2012, I'm on a frankenstein program that I've been tweaking over the last few months.
I wear a stopwatch with a countdown timer set for 1 minute. I try to keep my rest periods at 1 minute, less if I can, and more for legs or especially heavy days.
If I have to miss a day, I will always sacrifice a cardio/conditioning day in favor of a lifting day.
Monday: Chest + Bis/Tris, mostly based on Yates "Blood and Guts" and Phil Heath FLEX plan
Incline DB Press
Flat or Decline DB Press
Wide-Grip Dips
Cable Incline Flyes
5 Minute Rest
Barbell or EZ-Bar Curl, superset with tricep move of choice
DB Concentration curl (Arnold style), superset with tricep move of choice
Cable Double-Bicep Curl, superset with 1-Arm cable press-back/down
Tuesday: Back
DB or Machine Pullover
Barbell Deadlift
T-Bar or Palms-Up (Yates) Barbell Row
1-Arm DB Row
Wide Rows or Close-Grip Pulldowns
Abs (intuitive)
Calf stretches
Wednesday: Cardio/Conditioning
Mostly varied HIIT, intuitive abs
Thursday: Delts, Bis/Tris - based on Flex Wheeler's delt plan, Yates triceps
Seated Lateral DB Raise, superset with Seated Front RB Raise
Standing Lateral DB Hold
Incline Rear Lateral Raise
Bent-Over Rear Lateral Raise - DROP SET
Seated DB Press
Heavy DB/BB Shrug
5 minutes rest
Cable Triceps Pushdown, superset with Cable Curl
Dips - triceps focus, superset with static pullup hold
Bench Dips w/plate(s) on hips and raised feet, superset with DB Drag Hammer Curl
Friday: Legs - based on Muscle & Fitness "68 Perfect Workouts [Nov 2010]" plan
Front Squat
Back Squat
Leg Press or 1-Leg Press
Leg Extension
5 minutes Rest if needed
Sumo Deadlift
Stiff-Leg Deadlift
Leg Curl (if possible)
Calf Press or Raise
Calf Raise or Press
My Nutrition Program View My Full Nutrition Program
Sir Flexalot has not added any program information.
My Supplement Program View My Full Supplement Program
Sir Flexalot has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Always trying to get better, progress, improve. Bodybuilding.com has become a real inspiration recently.
Sir Flexalot updated his body fat from 13.2% to 12.3%, a loss of 0.9% in 11 days.
May 17, 2013 | Like
Sir Flexalot Took and passed the ACTION online PT certification test this weekend! Next step: take the classroom test.
May 6, 2013 | LikeSir Flexalot updated his weight from 196 Lbs. to 197 Lbs., a 1 Lb. gain in 7 days.
May 3, 2013 | LikeSir Flexalot updated his body fat from 11.4% to 13.1%, a gain of 1.7% in 63 days.
Apr 26, 2013 | LikeSir Flexalot updated his weight from 195.8 Lbs. to 196 Lbs., a 0.2 Lb. gain in 37 days.
Apr 26, 2013 | Like
Sir Flexalot updated his weight from 196.6 Lbs. to 195.8 Lbs., a 0.8 Lb. loss in 1 day.
Mar 20, 2013 | LikeSir Flexalot updated his weight from 198.2 Lbs. to 196.6 Lbs., a 1.6 Lb. loss in 1 day.
Mar 19, 2013 | LikeVisitor Comments
wazzu
cut is going well. I'm losing fat so I"m happy. it's been hard to keep lifting the same weights though. thinking about adding some carbs some days to boost energy. any plans for the long weekend?
Aug 31, 2012 10:45am
wazzu
the food log helps with different ideas of what to eat. keep posting them. how is training going for you?
Aug 24, 2012 9:43am
wazzu
solid progress and physique. great blogs too. can you write one on your diet? thanks!
Aug 9, 2012 2:07pm
swisswarrior
Thanks for visiting my profile page,I appreciate it. Right now I am on a low carb diet (30-40mgs a day) or I would order some of that oatmeal,sounds delicious! How is the business going?
Jun 1, 2011 6:35pm
1234rewq
Flexalot- Your getting leaner and leaner. You honestly have a noticebly ripped physicque;it looks incredible. I have a question for you though, were you big and then got small in terms of bf%, or did you start out relatively small and just pack on muscle over the years? Im trying to get to a physique like yours but my skin is a bit loose after dropping 50lbs
Jun 1, 2011 1:10pm
swisswarrior
Greetings from a fellow Illinois resident here on Body Space. How is your training going? The pro-oats looks interesting, is there a nutrition breakdown label on them?
Apr 14, 2011 4:35pm
txtechguy
Really solid build man. You have made some great progress in a short time. Tell me more about your PRO OATS product.
Dec 29, 2010 4:20pm
Batting4th
I've started substituting some of the movements for others that seem to work better for me. I've kept the basic format of the workout though. Good luck!
Dec 16, 2010 1:27pm
1234rewq
Bro i just stumbled across youre paige and wanted to tell you youre progress is jaw dropping. I was curious as to see you could take a look over my bodyspace and my pics and give me some pointers as to what you think my next move should be, bulking/cutting and i was curious as to know you could guestimate my bf % from my first pic to my newest?
Dec 1, 2010 3:59pm
Beckie04
Thank you so much for your support! :) And good luck to you with PRO OATS - I'll have to check it out!
Nov 25, 2010 9:45am
Batting4th
I find the low volume more of a challenge. Going to failure on shorts sets is a lot harder than pacing yourself and doing tons of sets. Good luck.
Oct 28, 2010 6:13pm
Batting4th
Good luck with the Dorian Yates workout, it is not for the faint of heart. I just started it 2 weeks ago and am already seeing results. Keep it up and lift big!
Oct 28, 2010 2:36pm
bija_konja
Have you stopped using Nike Plus? It doesnt look like your runs are updating there...
Oct 12, 2010 7:17am
TunaShakes
Ya its a good quote, its been around for a while though. The sources i've always seen were anonymous.
Jul 23, 2010 11:06am
Johnnie Jackson
Stiff leg deadlift swings: Just like a regular stiff leg barbell deadlift, but at the bottom of the movement allow the bar to 'swing' forward about a foot in front of you. You should feel the weight pull on your hamstrings as you do this. Very important: use a light weight! You can really mess up your back if you're not careful!
Jun 29, 2010 1:02pm
Sir Flexalot updated his weight from 197 Lbs. to 193 Lbs., a 4 Lb. loss in 11 days.