rdferguson's BodySpace - Bodybuilding.com

real name

age

gender

Male

location

gym

Strength Sports Gym

occupation

Student

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Overall Goal

///

Live Healthier

Strength, in all senses of the word.

Progress & Goals

BEFORE

CURRENT

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-- Lbs.

LEAN BODY MASS

-- Lbs.

BODY FAT

CURRENT WEIGHT

151.8

Lbs.

May 11, 2013

CURRENT BODY FAT

PROGRESS HISTORY

Lbs.

2008-11-10,2008-11-13,2008-12-14,2009-02-28,2009-04-10,2009-06-17,2009-07-24,2010-05-01,2010-10-21,2010-11-04,2010-12-09,2010-12-14,2011-03-01,2011-03-13,2011-03-17,2011-03-21,2011-03-23,2011-04-10,2011-04-17,2011-04-21,2011-05-02,2011-05-08,2011-05-13,2011-06-18,2011-07-01,2011-07-04,2011-07-08,2011-07-14,2011-07-21,2011-07-27,2011-08-01,2011-08-04,2011-08-11,2011-09-01,2011-09-04,2011-09-11,2011-09-23,2011-10-05,2011-10-16,2011-10-17,2011-10-29,2011-11-08,2011-11-30,2011-12-19,2011-12-20,2011-12-29,2012-01-09,2012-01-17,2012-01-20,2012-01-25,2012-04-28,2012-05-04,2012-05-17,2012-05-31,2012-06-28,2012-07-12,2012-07-30,2012-08-10,2012-09-06,2012-09-10,2012-09-13,2012-09-16,2012-09-21,2012-09-25,2012-09-26,2012-10-07,2012-10-16,2012-10-20,2012-10-21,2012-10-28,2012-11-09,2012-11-24,2012-11-29,2012-12-23,2012-12-30,2013-01-11,2013-01-14,2013-01-20,2013-02-01,2013-02-06,2013-02-10,2013-02-20,2013-03-04,2013-03-11,2013-03-18,2013-04-01,2013-04-14,2013-04-28,2013-05-05,2013-05-11

128.7,128.7,129.8,132,134.2,140.2,144.5,145,142,144.5,144.8,147.4,148.9,150,150.8,151,152.5,153.2,154.7,155.8,157.1,157.7,158.4,159.5,160.8,161.1,162.9,163.4,164.6,165.4,165.8,166.2,167.4,169.1,164.9,166.2,164.6,163,162.8,162.5,161.8,160.5,159.5,158.2,157.9,155.8,156.6,157.9,159.1,159.3,149.2,150.7,152.4,153.8,155.4,156.2,158.6,160.2,163,163.4,164.8,162.6,161.4,160.6,159.5,158.2,156.9,156,155.4,153.3,152.7,149.2,148.3,146.6,145,147.4,148.1,148.7,148.9,149.8,150.5,150.7,151.4,152.2,153.1,154.9,154,152,153.4,151.8

Lbs.

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LATEST MEASUREMENTS

Waist
31.9" a gain of 0.8" in 823 days
Feb 4, 2013
Arms
Chest
Thighs

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Programs

My Workout Philosophy View My Full Workout Program

My Workout Program

This is a strength-oriented routine, with some time constraints. I'm trying to limit my lifting to about an hour per session, which is not an easy task. Squats 4 days per week, with posterior chain work similar to Bill Starr's program for improving your deadlift without deadlifting (although at a higher frequency), plus some benching and pulling.

Monday

Back Squats

Ramp up to Friday's heavy single

3x3 at ~80%

Power Cleans

3x3

High Pulls

1x5 at same weight as p.clean top set (or slightly heavier)

Bench Press

Ramp up to a heavy single

3x3 at ~80%

Pull Ups

Perform between warm up sets of other lifts

Wednesday

Front Squats

Ramp up to Saturday's heavy single

3x3 at ~80%

Power Shrugs

5x5 ramping

Goodmornings

3x10

Incline DBBP

3x8-12

Dips

2x8-12

Pull Ups

Perform between warm up sets of other lifts

Friday

Back Squats

Work up to Monday's single or a new PR

Power Cleans

1x3

High Pulls

3x5

Bench Press

1x3 using Monday's single

Pull Ups

Perform between warm up sets of other lifts

Saturday

Front Squats

Work up to Wednesday's single or a new PR

Power Shrugs

5x5 ramping

Goodmornings

5x5 ramping

My Nutrition Program View My Full Nutrition Program

Intermittent Fasting

So, I've just started a cut, and I'm giving IF a trial (first time I've attempted IF). I'm basing it around LeanGains, although I haven't read the books, and I know that there's more specific dietary advice in there. Basically, I wake up, postpone break-fast until lunch time (drinking water and tea up until then), and then eat plenty of good quality food -- plenty of meat and veg, 3 serves of dairy a day, and some fruit. There's no denying that an extended fast is unpleasant so far, but it's well worth it to be able to enjoy real meals in the afternoon and evening, which do fill me up (compared to when I've used lots of small meals throughout the day and basically felt hungry 24/7, 8-10 hours a day of feeling good and going to sleep satisfied is awesome).

My Supplement Program View My Full Supplement Program

rdferguson has not added any program information.

Encourage him to write about his program.

My Motivation Program View My Full Motivation Program

My Motivation Program

When things are going well, seeing progress is very exciting. It's an incredible high just to know that I'm a little bit stronger than I was yesterday. When things aren't going so great, I don't want the consequences of not exercising. Simple as that.