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Fit Status /// View History
Training for IBPA powerlifting even in MN, December 17th.
May 26, 2012 3:52am
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Dec 2003
HOW I STARTED:
I rented "Pumping Iron" on Christmas Eve 2003 and it blew me away. I began lifting the next day. Eventually I got certified, quit my job, and became a trainer. Now I own my own company!
WHY I LOVE IT:
There are so many things in life that are out of your control. But diet and exercise can be completely controlled by you, and you alone. Here you can truly shape your own destiny!
rkennedy911's Progress & Goals
Progress Photos
Lbs.
2009-11-12, 2009-05-04, 2009-06-04, 2009-07-02, 2009-08-04, 2009-09-03, 2009-10-03, 2009-11-12, 2009-11-25, 2010-08-21, 2011-07-09
186.2, 169.6, 176.0, 179.0, 181.0, 183.8, 186.8, 186.2, 189.8, 166.0, 174.0
2009-12-01
190 Lbs.
TIME UNTIL GOAL:
Expired
Start:
169.6 Lbs.
Goal:
190 Lbs.
Dec 01, 2009
%
2009-05-04, 2009-06-04, 2009-07-02, 2009-08-04, 2009-09-03, 2009-10-03, 2009-11-12, 2009-11-25, 2010-08-21, 2011-07-09
7.8, 9.7, 9.7, 10.6, 9.7, 10.6, 11.5, 12.4, 5.3, 5.5
TIME UNTIL GOAL:
No Goal
Start:
7.8%
Goal:
No Body Fat Goal
Lbs.
2009-05-04, 2009-06-04, 2009-07-02, 2009-08-04, 2009-09-03, 2009-10-03, 2009-11-12, 2009-11-25, 2010-08-21, 2011-07-09
156.4, 158.9, 161.6, 161.8, 166.0, 167.0, 164.8, 166.3, 157.2, 164.4
Current LBM:
164.4 Lbs.
Jul 09, 2011
this member has not entered a body fat goal
rkennedy911's Program
My Workout Program View My Full Workout Program
My Workout Program
MONDAY
stability ball crunches: 3 sets of 25
hanging reverse crunch: 3 sets of 10-12
squat: 4 sets of 10-12
stationary lunge: 4 sets of 10-12
romanian deadlift: 3 sets of 10, 6 & 4
prone hamstring curl: 4 sets of 10-12
calf raise: 4 sets of 15
TUESDAY
incline chest press: 4 sets of 8-12
chest press: 4 sets of 8-12
dumbbell fly: 3 sets of 8-12
clean & press: 4 sets of 8-12
push press: 3 sets of 6, 4 & 2
upright row: 3 sets of 10, 6 & 4
supine triceps extension: 4 sets of 8-12
triceps pressdown: 4 sets of 8-12
WEDNESDAY
pull-ups: 50
russian deadlift: 3 sets of 10, 6 & 4
seated row: 4 sets of 8-12
shrugs: 4 sets of 12, 10, 10 & 8
close-grip chins: 4 sets of 8-12
barbell curl: 4 sets of 8-12
alternating dumbbell curl: 3 sets of 8-12
calf raise: 4 sets of 15
THURSDAY
cardio for 1 hour
FRIDAY
russian deadlift
chest press
leverage row
clean & press
squat
romanian deadlift
(unset # of reps to max)
stability ball crunches: 3 sets of 25
hanging reverse crunch: 3 sets of 10-12
squat: 4 sets of 10-12
stationary lunge: 4 sets of 10-12
romanian deadlift: 3 sets of 10, 6 & 4
prone hamstring curl: 4 sets of 10-12
calf raise: 4 sets of 15
TUESDAY
incline chest press: 4 sets of 8-12
chest press: 4 sets of 8-12
dumbbell fly: 3 sets of 8-12
clean & press: 4 sets of 8-12
push press: 3 sets of 6, 4 & 2
upright row: 3 sets of 10, 6 & 4
supine triceps extension: 4 sets of 8-12
triceps pressdown: 4 sets of 8-12
WEDNESDAY
pull-ups: 50
russian deadlift: 3 sets of 10, 6 & 4
seated row: 4 sets of 8-12
shrugs: 4 sets of 12, 10, 10 & 8
close-grip chins: 4 sets of 8-12
barbell curl: 4 sets of 8-12
alternating dumbbell curl: 3 sets of 8-12
calf raise: 4 sets of 15
THURSDAY
cardio for 1 hour
FRIDAY
russian deadlift
chest press
leverage row
clean & press
squat
romanian deadlift
(unset # of reps to max)
My Nutrition Program View My Full Nutrition Program
rkennedy911 has not added any program information.
My Supplement Program View My Full Supplement Program
rkennedy911 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I met Sly Stallone as an extra in "Rocky Balboa" in December 2005, my wife and I had supper with Lou Ferrigno in May 2009, and I've consulted with Frank Zane since January 2010 about my competitive (natural) bodybuilding career!
About rkennedy911
About Me:
My Favorites:
Healthy Foods
Salmon
Fitness Books
"SLY MOVES" by Sylvester Stallone
Workout Music
The themes to "ROCKY", "SUPERMAN", AND "STAR WARS"
Contest History:
Bluffs Classic 2010
Aug 28, 2010
Organization: NANBF
Location: Iowa, United States
Level: Amateur Type: Men's Bodybuilding Place: 3
Location: Iowa, United States
Level: Amateur Type: Men's Bodybuilding Place: 3
Lifting Stats:
Members I Inspire:
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