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in:
myboysrock3
11%
bf
192 Lbs.
wt
6'2"
ht
BodySpace Member
myboysrock3
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Member Since: Jun 14, 2008

Last Visit: May 13, 2013

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BODYGROUPS

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INSPIRED BY

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real name
manfred man
age
50
gender
Male
location
Saint Paul, MN, US
gym
occupation
artist/writer
Overall Goal
///
Lose Fat
today's my birthday...gonna check my goals to see how close i am to target weight and stats! then off to new goals for the new year!

Progress & Goals

BEFORE
Dec 30, 2008
CURRENT
Oct 9, 2012

170.9 Lbs.

LEAN BODY MASS

21.1 Lbs.

BODY FAT

CURRENT WEIGHT
192
Lbs.
Oct 22, 2012
Lbs.
Save
CURRENT BODY FAT
11
%
Oct 22, 2012
%
Save

PROGRESS HISTORY

Lbs.
2008-06-14,2008-06-15,2008-09-28,2009-04-04,2009-10-31,2010-04-21,2010-05-24,2010-06-07,2010-07-28,2010-10-14,2010-10-16,2011-02-09,2012-10-22
197,198,195,189.8,188.6,186.6,185.7,185.6,184,183.5,184.2,187,192
Dec 30, 2008
185 Lbs.
%
2009-10-31,2010-09-24,2010-10-14,2011-02-09,2012-10-22
12.1,11.9,11.9,12,11
Lbs.
2008-06-14,2008-06-15,2008-09-28,2009-04-04,2009-10-31,2010-04-21,2010-05-24,2010-06-07,2010-07-28,2010-10-14,2010-10-16,2011-02-09,2012-10-22
173.2,174,171.4,166.8,165.8,164,163.2,163.1,162.1,161.7,162.3,164.6,170.9

LATEST MEASUREMENTS

  • Waist
    32" a loss of 1" in 970 days
    Feb 9, 2011
  • Arms
    16" a loss of 0.1" in 118 days
    Feb 9, 2011
  • Forearms
    13" a loss of 0.5" in 851 days
    Oct 14, 2010
  • Chest
    42" no change in 1 day
    Jun 15, 2008
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My Workout Program

Top 4 Chest Building Exercises. Don’t do things like Bench Pressing to your neck or with your elbows out. Both are potentially dangerous and will injure your shoulders. Use exercises where you can go heavy safely.
How to Build Bigger Chest Muscles http://bit.ly/ymNH7
Bench Press. Allows you to stress your body with heavy weights. Forget about getting a bigger chest if you can’t at least bench your body-weight for 5×5 (so at least 160lbs for 5×5 if you weigh 160lbs).
Push-ups. Closed-chain exercise. Useless done for reps without added resistance. Do Push-ups against a resistance band or weighted.
Weighted Dips. If your shoulders can take them: dips between parallel bars while wearing a belt with weight will build your chest muscles.
Dumbbell Press. Increase chest growth by stretching your pecs on the way down. But you can’t use as much weight as with barbells.
Check StrongLifts 5×5 for a strength training that includes many of the above concepts and that which help you gain weight and increase the size of your chest. Read the success stories and start a training log.





This routine is from IBleedOrange--check out his profile--he's total beast 6' 4', 230 lbs, 9% BF--can't argue with his results--check it out:
Base workout routine, 7 day a week split, Done for 6 weeks then new routine with different rep scheme for 4 wks and repeat. Here goes..

MONDAY: Chest/Tri/Cardio

CHEST

Incline dumbbell(DB) press (90 sec. between sets)
2 warmup(WU) sets
1 set 12 reps(R)
1 set 10 R
1 set 8 R
1 dropset 8 R, 75% of previous weight 10 R, 50% then 15 R

Barbell benchpress (shoulder width or closer grip)(60 sec. between sets)
1 set 8 R
1 set 8 R
1 set 10 R
1 dropset 12 reps, 10 reps, 8 reps, 15 reps

Low cable flys SUPERSET w/ Dips (60 sec. between sets)
1 set 15 R superset dips to failure
1 set 12 R SS dips to fail
1 set 10 R SS dips to fail Chest routine complete


TRICEPS
2 WU sets with rope 15-20 reps

Overhead extentions or skull crusher with EZ curl or Straight bar (90 sec. between sets)
1 set 15 R
1 set 12 R
1 set 10 R
1 dropset 8 R, 10 R, 15 R

Closegrip pressdown with cables (60 sec. between sets)
1 set 12 R
1 set 10 R
1 dropset 8 R, 12 R, 18 R

Cable kickbacks (30-45 sec. between sets)
1 set 15 R
1 set 15 R
1 dropset 18 R, 21 R, 25 R. Done with Tri's.

CARDIO

20 MINUTES ON STAIRMASTER WITH INCREASE EVERY 50 SECONDS.


TUESDAY: Back/Biceps/Calves


BACK
2 WU sets of lat pulldowns (15-20 reps)

Pullups with just outside should width grip ( 45 sec. between sets)
1 set 12 R
1 set 12 R
1 set 10 R
1 dropset 8 R to lat pushdown on cables 15 R

Bentover DB rows (90 secs rest between sets)
1 set 12 reps
1 set 10 reps
1 set 8 reps
1 set 15-20 reps

Lat pulldowns done with closegrip bar (45-60 sec rest)
1 set 6 reps
1 set 8 reps
1 set 8 reps
1 set 10 reps
1 dropset 15 reps, 12 R, 10 R

Lat pushdown with crooked bar on cable (not sure what else to call it.. kind of resembles a tricep pushdown without bending your elbow)
1 set 15 R
1 set 18 R
1 set 21 R
1 dropset 6 R, 10 R, 15 R, 25 R done with Back.

BICEPS
2 WU sets (15-20 reps)

Barbell curls with EZ curl bar, outside grip (90 sec rest)
1 set 12 R
1 set 10 R
1 set 8 R
1 dropset 6 R, 8R, 12 R

Seated DB hammer curl (60 sec rest)
1 set 12 R
1 set 10 R
1 set 8 R

Single arm preacher curl, slow reps to maximize full stretch of bicep (no rest as you are doing one arm at a time)
1 set 10 R
1 set 8 R
1 dropset 6 R, 10 R, 15 R

Reverse curl using EZ curl bar (30-45 sec rest)
1 set 15 R
1 drpset 18 R, 15 R, 10 R. Done with Biceps

Calves
2 WU sets (25-30 Reps)

Standing Calve raises with smith machine standing on a 2x4 (45 sec. rest)
1 set 25R
1 set 25R
1 set 20R
1 set 15R
1 set 12R

Seated calve raises
1 set 50 reps
1 set 40 reps
1 set 30 reps

10-15 minutes of moderate cardio

WEDNESDAY: Traps/Delts/abs
~side note.. I used to start with delts first but as my traps are lagging behind I now start with them first. General rule of thumb is start with whatever muscle group you need to improve on the most.

TRAPS

2 WU sets 25-30 reps

Seated shrugs (45 sec rest)
1 set 15R
1 set 12R
1 set 10R
1 dropset 8R, 12R, 25R

Behind the back Barbell shrugs (45 sec rest)
1 set 8R
1 set 8R
1 dropset 6R, 12R, 25R done with Traps.

DELTS

2 WU sets of bent over laterals (15-20 reps)

Seated DB side laterals (45 sec rest)
1 set 12R
1 set 10R
1 set 8R

One arm DB side laterals using incline bench (no rest)
1 set 10R
1 set 8R
1 dropset 6R, 10R, 15R

Bentover DB reverse flys (rear delts) 45 sec rest
1 set 15R
1 set 15R
1 set 12R
1 set 10R
1 dropset 8R, 12R, 15R

Seated DB press SUPERSET w/ Front raises (90 sec rest)
1 set 8R SS with 15R
1 set 10R SS with 12R
1 set 10R SS with 10R
1 set 12R SS with 8R done with delt workout.

ABS
Hanging

My Nutrition Program View My Full Nutrition Program

myboysrock3 has not added any program information.

My Supplement Program View My Full Supplement Program

myboysrock3 has not added any program information.

My Motivation Program View My Full Motivation Program

My Motivation Program

I try to keep my goals in mind. Guys who are also in their 40's but work hard and defy age, gravity, social norms and anything negative that comes their way to transform themselves into lean mean machines are an inspiration.

What myboysrock3 Is Up To

myboysrock3 is now friends with gymdude07, jishan_jolly and 1 other.

May 13, 2013

myboysrock3 is now friends with Danomite83 and lgb4501.

Apr 17, 2013

myboysrock3 is now friends with botbot.

Mar 24, 2013

myboysrock3 is now friends with unbreakable_latin.

Mar 15, 2013

myboysrock3 is now friends with musclecritter and nktaylor81.

Mar 4, 2013

myboysrock3 is now friends with MRWH111.

Feb 5, 2013

myboysrock3 is now friends with TheNeZ.

Jan 28, 2013

myboysrock3 is now friends with dedarin.

Jan 25, 2013

myboysrock3 is now friends with marioconde, schnauzbart and 5 others.

Jan 20, 2013

myboysrock3 added a new photo to his progress photos.

Jan 15, 2013 |
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myboysrock3 is now friends with wglof.

Jan 6, 2013

myboysrock3 is now friends with Ringen.

Dec 19, 2012

myboysrock3 is now friends with LiVe_To_LiFt83.

Dec 12, 2012

myboysrock3 is now friends with PlurBrah and UnAsino90.

Nov 30, 2012

myboysrock3 added a new photo to his photo gallery.

Nov 13, 2012 |
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About Me

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Visitor Comments

jishan_jolly
jishan_jolly Hi Buddy..its been long I have not visited my most favourite website..I will try keep in touch..Hope you are having a great time.. Apr 28, 2013 9:47am
verababy900
verababy900 Hello Dear My Name is vera i see you profile at bodyspace.bodybuilding.com and i become interested in you. i will like to build a good relationship with you can you write me back with my email [verajohson@yahoo.com] i will tell you more about myself and give you my picture. Remember that Love is the most important in life, and distance does not matter what matters is the truth love, please contact me through my email thank and god bless you, yours love (verajohson@yahoo.com) Mar 16, 2013 2:51pm
pneumaticgunner
pneumaticgunner Where you been big homie? Staying motivated? Feb 17, 2013 2:49pm
TheNeZ
TheNeZ THanks and just keep at it bro Jan 28, 2013 7:11pm
add46.88
add46.88 Thanks man! You can follow me on instagram and Facebook Jan 28, 2013 1:40pm
TheNeZ
TheNeZ Thanks dude! Jan 27, 2013 6:58pm
farleybasset
farleybasset Stopping by to say hello to an old friend! Hope all is well buddy in 2013. Jan 23, 2013 12:09pm
TheStreetKing
TheStreetKing The best thing that has made my biceps grow is heavy reverse pulldowns and reverse grip barbell rows, Plus the obvious Barbell Curls and curling variations! My biceps seem to feel the most fatigued and grow the best after a heavy back day with a lot of rowing movements! Jan 21, 2013 11:58am
Caleb1357
Caleb1357 Good Luck...has nothing to do with it. Its all hard work and you are doing well. Jan 21, 2013 6:22am
ilmci
ilmci some neat new pix .. good to see - haven't seen you around for a bit .. all best, eh Jan 16, 2013 10:06am
ossy4
ossy4 Hello MY Dear. how are you, hope fine,. My name is joyce, am very glade to come across your profile today, which i find interesting and wish to let you know that i will like to have a very good relationship with you, i hope you will welcome my friendship request? Please contact me with my privet Email (joycebaby208@yahoo.com) so that l will give you my picture and tell you more about me,Miss joyce Dec 8, 2012 12:37pm
syedfadi
syedfadi http://www.youtube.com/watch?v=YsJGabL1RWY Dec 2, 2012 4:14pm
verababy30
verababy30 Hello Dear My Name is vera i see you profile and i become interested in you. i will like to build a good relationship with you can you write me back with my email [verajohson@yahoo.com] i will tell you more about myself and give you my picture. Remember that Love is the most important in life, and distance does not matter what matters is the truth love, please contact me through my email thank and god bless you, yours love (verajohson@yahoo.com) Dec 1, 2012 11:13am
pneumaticgunner
pneumaticgunner On a shred right now for the next 3 weeks.... Built some good mass over last last 10 weeks. progress pics coming once I'm back to being fully ripped! Nov 30, 2012 2:56pm
syedfadi
syedfadi http://www.youtube.com/watch?v=YsJGabL1RWY Nov 28, 2012 5:44pm
pneumaticgunner
pneumaticgunner yessir, still going hard every day trying to break through to a new level! Nov 21, 2012 3:08pm
pneumaticgunner
pneumaticgunner that abdomen is starting to look even more top notch! keep it up man! Nov 20, 2012 2:43pm
djnastythunder
djnastythunder And 192 is a good weight. I am going for the low 200's right now myself. Get back somewhere close to prime grappling form. Remember.."don't tug on Superman's cape, don't spit into the wind..." lol Oct 30, 2012 7:01am
djnastythunder
djnastythunder Come on brother, boomshackalacka! You're leaner and you guns are meaner. Ripped must be your middle name. Oct 30, 2012 6:58am
djnastythunder
djnastythunder Alright brother! Start of a new week!! Good Sunday to you! Oct 28, 2012 7:39am
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