Bodybuilding.com Information Motivation Supplementation
in:
Vitalshok44
13%
bf
241 Lbs.
wt
6'4"
ht
BodySpace Member
rockyl686
You are viewing your public profile.

Reputation:

Member Since: Dec 5, 2006

Last Visit: Apr 12, 2013

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BODYGROUPS

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INSPIRED BY

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real name
age
gender
unknown
location
Marion, KS, US
gym
occupation
Manufacturing
Overall Goal
///
Gain Muscle
Decrease body fat ratio by about 3%

Progress & Goals

BEFORE
CURRENT

209.7 Lbs.

LEAN BODY MASS

31.3 Lbs.

BODY FAT

CURRENT WEIGHT
241
Lbs.
Oct 2, 2010
Lbs.
Save
CURRENT BODY FAT
13
%
Feb 20, 2008
%
Save

PROGRESS HISTORY

Lbs.
2008-02-20,2010-10-02
253,241
%
2008-02-20
13
Lbs.
2008-02-20,2010-10-02
220.1,209.7

LATEST MEASUREMENTS

  • Thighs
    27" a loss of 8" in 145 days
    Jul 15, 2008
  • Waist
    36.5"
    Feb 20, 2008
  • Arms
    19"
    Feb 20, 2008
  • Chest
    45"
    Feb 20, 2008
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

My Workout Program

Monday chest and back.

Dips with added weight each set 4 sets.

Decline bench fly 4 sets

Superset flat bench dumbbell press with flat bench fly 4 sets

Inclined dumbbell presses 4 sets

back. pullups 4 sets.

Inverted row, 4 sets.

Bent over row 4 sets

Reverse grip bent over row 4 sets.

One arm row alternating arms four sets each side.

Monday is repeated Wednesday and Friday.

Tuesday and Thursday arms and shoulders.

Superset overhead press with upright row 4 sets of each.

Superset been over lateral raises was standing lateral raises 4 sets each.

Superset easy bar curl with dips done with legs forward 4 sets.

Superset alternating dumbbell curl with close grip bench press 4 sets

Superset hammer curl with overhead triceps extension 4 sets

Superset incline curl with triceps press downs 4 sets.

Concentration curls 4 sets alternating arms.

Dumbbell triceps kickback 4 sets alternating arms.

Saturday legs..... 4 sets of squats 4 sets of front squats 4 sets of walking lunges.

Alternate weight and rep ranges for all these exercises, weekly to keep your muscles guessing.

I also do cardio five days a week. First thing in morning on an empty stomach take 10 g of mixed amino acids before run

My Nutrition Program View My Full Nutrition Program

Vitalshok44 has not added any program information.

My Supplement Program View My Full Supplement Program

Vitalshok44 has not added any program information.

My Motivation Program View My Full Motivation Program

My Motivation Program

Progressive interest in self-improvement. Old photographs of how I never want to be again. and playing mad scientist with a new supplement every now and then.

What Vitalshok44 Is Up To

Vitalshok44 is now friends with bettybombshell.

Apr 17, 2013

Vitalshok44 is now friends with MercedesKhani.

Jan 9, 2013

Vitalshok44 is now friends with chevyguy1911.

Oct 9, 2012

Vitalshok44 is now friends with Phat Daddy.

May 22, 2012

About Me

About Me:
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Visitor Comments

G08208
G08208 Damn cuzz you swole as **** Sep 28, 2010 2:15pm
Jattfusion
Jattfusion brah, why are peeps throwing comments about the greenz? not about ur gunz lol? Jul 18, 2010 3:40am
stealth_swimmer
stealth_swimmer read your rep comment. Thx very much. :) Mar 4, 2010 1:51am
PhDoom
PhDoom Thanks for the reps and good comment! Dec 8, 2009 9:12pm
Old-Time-Lifter
Old-Time-Lifter Thanks for the reps! :D 'who is John Galt' ;) May 2, 2009 5:46pm
andrewholler
andrewholler Thanks broski, Tried to rep you but it says you're still on spread :( Ill get to ya soon. how have you been? Apr 14, 2009 9:49pm
MRIPerformance
MRIPerformance Thanks! Glad to be here. Mar 12, 2009 11:40am
Mrs_Muscles
Mrs_Muscles Thanks. 2nd. A is very important to me. :) Feb 27, 2009 11:06pm
iKermit
iKermit how was your christmas? this year, i hope to make a big dent in my physical goals :D hope you're well. take care. Dec 28, 2008 9:58pm
livinghealthy
livinghealthy Thanks! I hope that you have an awesome Christmas, and that you get everything that you wished for this year. Dec 24, 2008 8:07am
teenyP
teenyP thank you, Merry Christmas to you :) Dec 23, 2008 7:14pm
TiffTiff
TiffTiff Awww thanks Rocky :). I hope you have a Merry Christmas as well!!! Dec 23, 2008 7:12pm
JessicaLauren
JessicaLauren Thank you. you too! :) Dec 23, 2008 8:27am
Raw D0g
Raw D0g thanks brah..merrry christmas Dec 23, 2008 12:11am
BB1969
BB1969 Thanks, Rocky. Merry Christmas to you too. And happy new year. Dec 22, 2008 10:44pm
BB1969
BB1969 Thanks for adding me. Nov 8, 2008 6:19pm
JessicaLauren
JessicaLauren no problem... thank you! :) Oct 27, 2008 7:21pm
armoured_amazon
armoured_amazon Oh I've been really bad *sob* went to see Whitesnake and Def Leppard and my gym partner led me off the fitness path and into a cocktail glass and in between, been back and forth to the hospital to visit my cousin. Plan has gone to pot so I'm going to swallow my guilt and cart myself off to the gym today. How about you? :-) Jul 30, 2008 5:58am
livinghealthy
livinghealthy Hey, I've been good. How are you doing? Jul 29, 2008 1:18pm
hollandc
hollandc Haha, yeah, that's my normal workout attire too :) Thanks for the nice compliment! How is the goal going? Jul 21, 2008 5:46pm
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