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in:
nick.grohall
17.2%
bf
196.3 Lbs.
wt
5'10"
ht
BodySpace Member
nickgrohall
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Member Since: Jan 9, 2010

Last Visit: Today, 8:34am

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INSPIRED BY

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real name
nicholas grohall
age
29
gender
Male
location
Oak Creek, WI, US
gym
Cardinal Fitness
occupation
wastewater operator
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Overall Goal
///
Lose Fat
My goal is to recover from my new knee injury fully, and the continue running and doing all of the activities I love!
goal physique
Athlete

Progress & Goals

BEFORE
Apr 1, 2013
CURRENT
Apr 1, 2013
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162.4 Lbs.

LEAN BODY MASS

34 Lbs.

BODY FAT

CURRENT WEIGHT
196.3
Lbs.
May 20, 2013
Lbs.
Save
CURRENT BODY FAT
17.2
%
May 21, 2013
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2010-12-16,2011-04-04,2011-07-26,2011-09-03,2011-12-05,2011-12-19,2011-12-23,2011-12-28,2012-01-03,2012-01-09,2012-01-17,2012-01-21,2012-01-23,2012-01-30,2012-02-06,2012-02-10,2012-03-08,2012-03-23,2012-06-12,2012-06-13,2012-06-14,2012-06-15,2012-11-10,2012-12-05,2012-12-07,2012-12-11,2013-03-16,2013-03-20,2013-03-21,2013-03-22,2013-03-23,2013-03-24,2013-03-26,2013-03-28,2013-04-02,2013-04-03,2013-04-06,2013-04-08,2013-04-13,2013-04-15,2013-04-16,2013-04-18,2013-04-23,2013-04-30,2013-05-06,2013-05-13,2013-05-20
188,182,188,191,205,202,199,198,195,192.5,191.8,190,188,180,177,177,185,183,186,186,186,185,197,199,199,196,210,211,209.5,210.5,209.5,211.4,210,209,213,209.4,211.2,207.2,207.4,206.8,206.2,207,204.2,203,204,202.6,196.4
Jul 01, 2013
180 Lbs.
%
2010-12-16,2011-04-04,2011-09-03,2012-01-03,2012-01-18,2012-01-30,2012-02-07,2012-03-08,2012-06-12,2012-12-05,2012-12-07,2013-04-02,2013-04-04,2013-04-10,2013-04-18,2013-05-06,2013-05-14,2013-05-21
16,13,16.5,16,16,13,12.5,13,14,25,25,25,20,19,18.3,19,18,17.3
Jul 01, 2013
12 %
Lbs.
2010-12-16,2011-04-04,2011-07-26,2011-09-03,2011-12-05,2011-12-19,2011-12-23,2011-12-28,2012-01-03,2012-01-09,2012-01-17,2012-01-21,2012-01-23,2012-01-30,2012-02-06,2012-02-10,2012-03-08,2012-03-23,2012-06-12,2012-06-13,2012-06-14,2012-06-15,2012-11-10,2012-12-05,2012-12-07,2012-12-11,2013-03-16,2013-03-20,2013-03-21,2013-03-22,2013-03-23,2013-03-24,2013-03-26,2013-03-28,2013-04-02,2013-04-03,2013-04-06,2013-04-08,2013-04-13,2013-04-15,2013-04-16,2013-04-18,2013-04-23,2013-04-30,2013-05-06,2013-05-13,2013-05-20
157.9,158.3,163.6,159.5,171.2,168.7,166.2,165.3,163.8,161.7,161.1,159.6,157.9,156.6,154.9,154.9,160.9,159.2,160,160,160,159.1,169.4,149.2,149.2,147,157.5,158.2,157.1,157.9,157.1,158.6,157.5,156.8,159.8,167.5,169,167.8,168,167.5,167,169.1,166.8,165.9,165.2,166.1,162.4
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LATEST MEASUREMENTS

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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

Traditional four to five day split. Depending if I add arms by themselves or not.

Chest- day 1

Back-day 2

legs-day 3

Shoulders-day 4

Arms- day five

(or arms added to chest and back days. Opposing muscles, though. (Ex- Chest and bis, back and Tris.)

Cardio consists of my half marathon training and occasional box jumps, jump rope, swimming, basketball.

 

My Nutrition Program View My Full Nutrition Program

Clean -low carb

I eat a meal every two to three hours and keep the carbs to the morning to mid-day. Later I try to cut out carbs except for fibrous veggies like broccoli or Brussles sprouts. I eat a meal replacement bar or protien shake once or twice a day to make things easier. I try to shool for around 2000-2500 calories a day.

My Supplement Program View My Full Supplement Program

nick.grohall has not added any program information.

My Motivation Program View My Full Motivation Program

My Motivation Program

I like seeing the difference in pictures.

What nick.grohall Is Up To

nick.grohall Nice workout today. 30 mins on the stairclinber always kicks my ass!

15 hours ago |
MetalMadness01, Bektat30 and 1 other like this.
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nick.grohall Arms abs, and cardio this morning.

18 hours ago |
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nick.grohall Shoulders and cardio on tap this morning. A little range time with my babys this afternoon. 9mm 357 Oh yea!

May 21, 2013 |
jesavity, Angelina8226 and 1 other like this.
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nick.grohall updated his body fat from 18% to 17.3%, a loss of 0.7% in 7 days.

17.3%
May 21, 2013 |
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nick.grohall Time for 2nd workout. Not sure what. Im just bored!!

May 20, 2013 |
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nick.grohall Was not expecting that number on the scale, considering i was out of town all weekend and had tacos, steak, ribs, cookies. One happy guy!!

May 20, 2013 |
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nick.grohall updated his weight from 202.6 Lbs. to 196.4 Lbs., a 6.2 Lb. loss in 7 days.

196.4 Lbs.
May 20, 2013 |
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nick.grohall Time for back and bis! Just got back from northern Wisconsin! Awesome weekend of relaxing, but lots of ticks!

May 20, 2013 |
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nick.grohall Yard work finished. Time to cook for a couple days and go to band practice.

May 14, 2013 |
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nick.grohall Shoulders and tris- done!! Time for yard work and then band practice tonight! Back to work tomorrow. First day back since January 25th.

May 14, 2013 |
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nick.grohall updated his body fat from 19% to 18%, a loss of 1% in 8 days.

18%
May 14, 2013 |
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nick.grohall Time to hit the gym for early, early shoulder and tricep session. Maybe cardio If I have time!

May 14, 2013 |
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nick.grohall Time to go hit some abs and forearms for my 2nd workout today. Then run outside at five! Yes!! Oh, and surgeon released me completely.

May 13, 2013 |
MetalMadness01, funsize3 and 2 others like this.
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nick.grohall Time for a brutal back and bicep workout!! Im charging up my gps watch for my first outdoor run in 8 months! Almost teared up rite there! ;)

May 13, 2013 |
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nick.grohall updated his weight from 204 Lbs. to 202.6 Lbs., a 1.4 Lb. loss in 7 days.

202.6 Lbs.
May 13, 2013 |
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About Me

About Me:
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Visitor Comments

Leave a Comment
PamElla38
PamElla38 Good morning! What's the plan man! :D May 8, 2013 3:55am
justme7
justme7 Wow!! You killed it and got a ton handled today like a boss!!! Great job :) what do you play/sing/do in the band, and what type of band is it? May 7, 2013 9:16pm
juliecalabretta
juliecalabretta Thanks for the add! Good luck with all your fitness goals! Kill it! Have a healthy day! Julie May 2, 2013 8:30pm
matt.matheson
matt.matheson haha it makes 200 feel really light right!? yeah I try to use my hips especially on the powercleans, if you pop real explosively that bar just flies up! Same with deadlift too, the bar moves real slowly up the leg and then all of a sudden boom hips drive it up the rest of the way. Its amazing how strong that hip drive is! Apr 25, 2013 10:42pm
Superfox403
Superfox403 I'm so sorry for your loss. It is very sad to lose someone so young, a parent should never have to bury a child. Be strong. Apr 21, 2013 8:30pm
fitJeneration
fitJeneration hello there Nick and thank you humbly for such sweet words. Im very happy youre here cause you can see how much muscle you have and it shouldn't be that hard to make the changes you want! im on FB as well if youre ever there, im fit jeneration nation and you can always message me questions or just a hello! xoxofitjen Apr 20, 2013 4:16pm
matt.matheson
matt.matheson It's goin great man! Havn't added any weight this week, and next week is a max week but I kept them the same as the last maxout just because I felt myself being overworked a bit, but I have a recovery week after that so things should be gravy! How bout yoU? Apr 4, 2013 11:01pm
PamElla38
PamElla38 Good morning! Thanks for making me smile! Have an awesome day and an awesome workout!! Apr 4, 2013 4:45am
NLWMA2014
NLWMA2014 Thanks sweety! You're a really nice guy :) Apr 3, 2013 4:43pm
PamElla38
PamElla38 Hi Nick! Thanks for the add! Yes I have 19days left on my transformation, it's been a slow progress but I am fighting through! Good luck smashing your goals!! I look forwar to keeping in touch!! Apr 3, 2013 12:31pm
jhoebbel29
jhoebbel29 thank u Apr 2, 2013 9:01pm
TruToSelf
TruToSelf I am. Ive been wanting to do it last couple of years, but the timing was off. I ran hood to coast relay race and cache to Teton back to back. This year Im not missing it :) it's going to be a blast!!! Mar 30, 2013 9:16am
NLWMA2014
NLWMA2014 That was not a storm...lol :) Mar 29, 2013 7:22am
MetalMadness01
MetalMadness01 Thanks! I will need it! Mar 28, 2013 11:33am
matt.matheson
matt.matheson That makes me feel great that that's what you get out of seein them, cuz that's exactly what I'm shooting for!:) Love the functional lifts, I get the most out of them even when I fail, it's a constant battle to perfect form and increase weight, way more so than the machine weights, and also more old school which I love. Gonna order me a pizza tomorrow, its the weekend haha! Mar 24, 2013 4:59am
ScoobyMuscle
ScoobyMuscle Thanx bud and thanx for the We Mirin note...did not knew that - lol! Mar 23, 2013 12:10pm
matt.matheson
matt.matheson Thank you for the inspiration man! By addin me as inspirational you push me even harder to do more and work more intensely to earn it!:) Mar 22, 2013 10:11pm
funsize3
funsize3 you know, thank you so much for the kind words. it compels me and convinces me more to do my best everyday and encourage others to do so :) Mar 22, 2013 11:48am
gymrat9868
gymrat9868 Thanks For adding me Nick! And for the kind words. :) We are all in this together! Smiles! Mar 20, 2013 11:48pm
Thebesticanbe
Thebesticanbe My goals are to finally get a fit body that will make me feel better about my health and myself, if I can put 25 pounds of muscle with that it will be the icing on the cake . what are you goals? cheers Mar 20, 2013 11:58am

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