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in:
nick.grohall
16.7%
bf
195 Lbs.
wt
5'10"
ht
BodySpace Member
nickgrohall
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Member Since: Jan 9, 2010

Last Visit: Yesterday, 11:23am

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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

32.6 Lbs.

BODY FAT

CURRENT WEIGHT
195
Lbs.
Jun 15, 2013
Lbs.
Save
CURRENT BODY FAT
16.7
%
Jun 4, 2013
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2010-12-16,2011-04-04,2011-07-26,2011-09-03,2011-12-05,2011-12-19,2011-12-23,2011-12-28,2012-01-03,2012-01-09,2012-01-17,2012-01-21,2012-01-23,2012-01-30,2012-02-06,2012-02-10,2012-03-08,2012-03-23,2012-06-12,2012-06-13,2012-06-14,2012-06-15,2012-11-10,2012-12-05,2012-12-07,2012-12-11,2013-03-16,2013-03-20,2013-03-21,2013-03-22,2013-03-23,2013-03-24,2013-03-26,2013-03-28,2013-04-01,2013-04-02,2013-04-03,2013-04-06,2013-04-08,2013-04-13,2013-04-15,2013-04-16,2013-04-18,2013-04-23,2013-04-30,2013-05-06,2013-05-13,2013-05-20,2013-05-28,2013-06-07,2013-06-15
188,182,188,191,205,202,199,198,195,192.5,191.8,190,188,180,177,177,185,183,186,186,186,185,197,199,199,196,210,211,209.5,210.5,209.5,211.4,210,209,213,213,209.4,211.2,207.2,207.4,206.8,206.2,207,204.2,203,204,202.6,196.4,197,193,195
Jul 01, 2013
180 Lbs.
%
2010-12-16,2011-04-04,2011-09-03,2012-01-03,2012-01-18,2012-01-30,2012-02-07,2012-03-08,2012-06-12,2012-12-05,2012-12-07,2013-04-02,2013-04-04,2013-04-10,2013-04-18,2013-05-06,2013-05-14,2013-05-21,2013-06-04
16,13,16.5,16,16,13,12.5,13,14,25,25,25,20,19,18.3,19,18,17.3,16.7
Jul 01, 2013
12 %
Lbs.
2010-12-16,2011-04-04,2011-07-26,2011-09-03,2011-12-05,2011-12-19,2011-12-23,2011-12-28,2012-01-03,2012-01-09,2012-01-17,2012-01-21,2012-01-23,2012-01-30,2012-02-06,2012-02-10,2012-03-08,2012-03-23,2012-06-12,2012-06-13,2012-06-14,2012-06-15,2012-11-10,2012-12-05,2012-12-07,2012-12-11,2013-03-16,2013-03-20,2013-03-21,2013-03-22,2013-03-23,2013-03-24,2013-03-26,2013-03-28,2013-04-01,2013-04-02,2013-04-03,2013-04-06,2013-04-08,2013-04-13,2013-04-15,2013-04-16,2013-04-18,2013-04-23,2013-04-30,2013-05-06,2013-05-13,2013-05-20,2013-05-28,2013-06-07,2013-06-15
157.9,158.3,163.6,159.5,171.2,168.7,166.2,165.3,163.8,161.7,161.1,159.6,157.9,156.6,154.9,154.9,160.9,159.2,160,160,160,159.1,169.4,149.2,149.2,147,157.5,158.2,157.1,157.9,157.1,158.6,157.5,156.8,159.8,159.8,167.5,169,167.8,168,167.5,167,169.1,166.8,165.9,165.2,166.1,162.4,164.1,160.8,162.4
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LATEST MEASUREMENTS

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Philosophy

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Philosophy

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 Philosophy View My Full Nutrition Philosophy

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 Philosophy View My Full Supplement Philosophy

nick.grohall has not added any philosophy information.

My Motivation Philosophy View My Full Motivation Philosophy

My Motivation Program

I like seeing the difference in pictures.

What nick.grohall Is Up To

nick.grohall Chest and cardio today. Just woke up. Man I hate 3rd shift. Plus side- Gym is totally dead at noon.

Jun 18, 2013 |
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nick.grohall Time to hit legs and some cardio! Squatting heavy today......I hope! I want to have to crawl around work tonight.

Jun 16, 2013 |
PamElla38, justme7 and 3 others like this.
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nick.grohall updated his weight from 193 Lbs. to 195 Lbs., a 2 Lb. gain in 8 days.

195 Lbs.
Jun 15, 2013 |
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nick.grohall Back and Biceps today.

Jun 14, 2013 |
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nick.grohall Time to kill chest and cardio.

Jun 13, 2013 |
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nick.grohall Time for an ass busting leg day! I wanna crawl out of the gym. Then I have a new band tryout tonight! Game face on!

Jun 12, 2013 |
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nick.grohall is now friends with CornescuMarius and Benz1010.

Jun 7, 2013

nick.grohall Today is the big day! Concert tonight at Oconomowoc band shell on the beach! Been practicing for weeks. This is gonna be epic!

Jun 7, 2013 |
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nick.grohall updated his weight from 197 Lbs. to 193 Lbs., a 4 Lb. loss in 10 days.

193 Lbs.
Jun 7, 2013 |
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nick.grohall Nailed a 185# power clean today. Shoulders are fried.

Jun 6, 2013 |
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nick.grohall Time for 2nd workout followed by dinner, sound check and dress rehersal for fridays concert! Yee haw!!

Jun 5, 2013 |
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nick.grohall Time to hit legs like a beast!

Jun 5, 2013 |
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nick.grohall is now friends with Vicario, hformaus and 1 other.

Jun 4, 2013

nick.grohall New deadlift PR 365x1. I'll take it. Unassisted of course. The last 1.5 weeks just getting stronger and stronger. Plus 2 miles worth sprints

Jun 4, 2013 |
MetalMadness01, gymrat9868 and 1 other like this.
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nick.grohall updated his body fat from 17.3% to 16.7%, a loss of 0.6% in 14 days.

16.7%
Jun 4, 2013 |
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About Me

About Me:
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Visitor Comments

Leave a Comment
matt.matheson
matt.matheson What's up Nick! I actually didn't, but it's all good just keep on pushin forward! Jun 18, 2013 11:15pm
hformaus
hformaus And you're looking gorgeous yourself! :) Jun 7, 2013 5:41pm
hformaus
hformaus Thanks so much! Keep up the great work! :) Jun 3, 2013 4:25pm
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

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