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real name
Sean
age
gender
Male
location
Denver, CO, US
gym
occupation
Business Assistant, Graduate Student
Overall Goal
///
Lose Fat
To be in top shape and 10% body fat
goal physique
Fitness Model
Progress & Goals
BEFORE
Apr 6, 2008
CURRENT
Apr 22, 2011
147.2 Lbs.
LEAN BODY MASS
36.8 Lbs.
BODY FAT
CURRENT WEIGHT
184
Lbs.
Feb 11, 2013
CURRENT BODY FAT
20
%
Feb 10, 2013
PROGRESS HISTORY
Lbs.
2008-04-01,2008-04-07,2008-04-08,2008-04-15,2008-04-17,2008-04-25,2008-05-02,2008-05-07,2008-05-08,2008-05-15,2008-05-20,2008-05-25,2008-05-29,2008-06-07,2008-06-13,2008-06-20,2008-06-25,2008-07-01,2008-07-09,2008-07-10,2008-07-17,2008-08-05,2009-02-11,2009-02-25,2009-03-04,2009-03-05,2009-03-10,2009-03-20,2009-03-23,2009-03-30,2009-04-03,2009-04-09,2009-04-13,2009-04-16,2009-04-20,2009-04-25,2009-04-30,2009-05-12,2009-05-14,2009-06-18,2009-07-08,2009-11-16,2010-01-05,2010-01-13,2010-06-03,2010-07-02,2010-09-29,2011-02-23,2011-04-21,2011-09-27,2011-10-12,2011-10-19,2011-11-15,2012-01-29,2012-02-07,2012-03-11,2013-01-21,2013-02-10,2013-02-11
195,191,191,188,186,184,182,181,180,179,177,176,175,174,172,171,170,169,168,167,165,160,185,184,183,182,178,177,176,175,174,173,172,171,170,169,167,166,165,163,162,170,174,170,178,178,180,182,184.5,183,180,178,175,175,174,174,190,184,184
Feb 08, 2015
181.1 Lbs.
%
2008-04-01,2008-04-08,2008-04-12,2008-05-30,2008-07-14,2009-02-25,2009-03-23,2009-04-09,2009-04-27,2009-06-04,2009-07-08,2010-01-11,2010-02-02,2011-04-21,2012-01-29,2013-02-10
22,20,20,15.9,14.2,21.8,21,17,16.4,14.6,11,19.6,15,16,13,20
Feb 08, 2015
8 %
Lbs.
2008-04-01,2008-04-07,2008-04-08,2008-04-15,2008-04-17,2008-04-25,2008-05-02,2008-05-07,2008-05-08,2008-05-15,2008-05-20,2008-05-25,2008-05-29,2008-06-07,2008-06-13,2008-06-20,2008-06-25,2008-07-01,2008-07-09,2008-07-10,2008-07-17,2008-08-05,2009-02-11,2009-02-25,2009-03-04,2009-03-05,2009-03-10,2009-03-20,2009-03-23,2009-03-30,2009-04-03,2009-04-09,2009-04-13,2009-04-16,2009-04-20,2009-04-25,2009-04-30,2009-05-12,2009-05-14,2009-06-18,2009-07-08,2009-11-16,2010-01-05,2010-01-13,2010-06-03,2010-07-02,2010-09-29,2011-02-23,2011-04-21,2011-09-27,2011-10-12,2011-10-19,2011-11-15,2012-01-29,2012-02-07,2012-03-11,2013-01-21,2013-02-10,2013-02-11
152.1,149,152.8,150.4,148.8,147.2,145.6,144.8,144,143.2,141.6,140.8,147.2,146.4,144.7,143.9,143,142.2,141.4,143.3,141.6,137.3,158.7,144,143.2,142.4,139.3,138.5,139,138.2,137.5,143.6,142.8,141.9,141.1,141.3,139.6,138.8,140.9,139.2,144.2,151.3,139.9,144.5,151.3,151.3,153,154.7,155,153.7,151.2,149.5,147,152.2,151.4,151.4,165.3,147.2,147.2
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Mondays (Chest Biceps)
Barbell Curls 3 sets of 8
Preacher Curls 3 sets of 8
Hammer Curls 3 sets of 8
Bench Press 3 sets of 8
Incline Press 3 sets of 8
Flat Bench Flies 3 sets of 12
ABS - Leg Raises (2 x 15), Side Crunches (1 x 50 each side), Sit ups (1 x 25), Knee Raises (1 x 20)
HIIT CARDIO 10 Minutes
Tuesdays (Triceps Shoulders)
Rope Tricep Pushdown 3 sets of 8
Lying Tricep Press 3 sets of 8
Behind Head Tricep 3 sets of 8
Upright Row 3 sets of 8
Dumbbell Lateral Raise 3 sets of 12
Reverse External Raise 3 sets of 10
Shoulder Press 3 sets of 8
Shrugs 3 sets of 10
Cardio Run 15 minutes / stairs 15 minutes
Wednesdays (Off day / Cardio)
ABS - Leg raises (2 x 15), Side Crunches (1 x 50 each side), Sit ups (1 x 25), Weighted Crunches, Leg lifts (1 x 25) Knee raises (1 x 20)
Cardio Bike - 40 minutes
Thursdays (Leg Days)
Squats 3 sets of 8
Leg Press 3 sets of 8
Leg Extensions 3 sets of 8
Lying Leg Curls 3 sets of 12
Seated Calf Raises 3 sets of 20
Cardio Bike 15 minutes
Fridays (Back / arms (biceps triceps))
Front Lat Pulldown 3 sets of 8
Barbell Row 3 sets of 8
Seated Cable Row 1 sets of 12
Dumbbell Curl 3 sets of 12
Concentration Curls 3 sets of 12
Overhead Tricep Press 3 sets of 12
Dumbball Kickback 3 sets of 12
Forearm Barbell Curl 2 sets of 12
ABS - Leg Raises (2 x 15), Side Crunches (1 x 50 each side), Sit ups (1 x 25), Knee Raises (1 x 20)
Cardio HIIT 10 min run
Barbell Curls 3 sets of 8
Preacher Curls 3 sets of 8
Hammer Curls 3 sets of 8
Bench Press 3 sets of 8
Incline Press 3 sets of 8
Flat Bench Flies 3 sets of 12
ABS - Leg Raises (2 x 15), Side Crunches (1 x 50 each side), Sit ups (1 x 25), Knee Raises (1 x 20)
HIIT CARDIO 10 Minutes
Tuesdays (Triceps Shoulders)
Rope Tricep Pushdown 3 sets of 8
Lying Tricep Press 3 sets of 8
Behind Head Tricep 3 sets of 8
Upright Row 3 sets of 8
Dumbbell Lateral Raise 3 sets of 12
Reverse External Raise 3 sets of 10
Shoulder Press 3 sets of 8
Shrugs 3 sets of 10
Cardio Run 15 minutes / stairs 15 minutes
Wednesdays (Off day / Cardio)
ABS - Leg raises (2 x 15), Side Crunches (1 x 50 each side), Sit ups (1 x 25), Weighted Crunches, Leg lifts (1 x 25) Knee raises (1 x 20)
Cardio Bike - 40 minutes
Thursdays (Leg Days)
Squats 3 sets of 8
Leg Press 3 sets of 8
Leg Extensions 3 sets of 8
Lying Leg Curls 3 sets of 12
Seated Calf Raises 3 sets of 20
Cardio Bike 15 minutes
Fridays (Back / arms (biceps triceps))
Front Lat Pulldown 3 sets of 8
Barbell Row 3 sets of 8
Seated Cable Row 1 sets of 12
Dumbbell Curl 3 sets of 12
Concentration Curls 3 sets of 12
Overhead Tricep Press 3 sets of 12
Dumbball Kickback 3 sets of 12
Forearm Barbell Curl 2 sets of 12
ABS - Leg Raises (2 x 15), Side Crunches (1 x 50 each side), Sit ups (1 x 25), Knee Raises (1 x 20)
Cardio HIIT 10 min run
My Nutrition Program View My Full Nutrition Program
schoico has not added any program information.
My Supplement Program View My Full Supplement Program
schoico has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Sooner or later we must realize that there is no station, no one place to arrive at once and for all. The true joy of life is the trip.
schoico Back in the gym. Laid a month of solid foundation doing bodyweight excercises. Time to hit it hard.
Feb 10, 2013 | Likeschoico updated his weight from 174 Lbs. to 190 Lbs., a 16 Lb. gain in 316 days.
Jan 21, 2013 | Like
Visitor Comments
JumpRopeGenie
Well it sounds like you're on the right track :) I'd suggest using a weighted leather rope if you're not already...much better for toning. I don't have any specific routines...just make it up as I go along...but I usually do the first half in drills (changing jumps every 5 minutes) and then do the last half in freestyle. Best thing to do when you're starting out is just stay in one place...gets your footwork down before you get tricky. Hope that helps :)
Mar 5, 2010 3:16pm
Lexodus
absolutely man, just got your message, gimme some time to give you a good response (24-48 hrs)
Jul 10, 2009 8:03pm
leeroyshupp
yeah dude ive gained weight. but check my progress pics. i dont have calipers right now
Jun 23, 2009 6:14pm
faithkeith
Good for you to make the decision to finish strong! Keep it up!! Yeah, still on fire! Last week was rough because we are preparing to move to a new place, so I unintentionally missed 2 days...ugh. But I'll be hitting it hard again tonight! We move this weekend, but I am still going to try to squeeze in my usual gym time. Can't wait to burn some fat and tear some serious muscle!
Jun 22, 2009 1:02pm
scorpio1028
hey thanks for the add! well you met the right person then, i'm just about as athletic as they come! :)
Jun 22, 2009 10:29am
faithkeith
Thanks for your advice in response to my last blog post! I have made progress and noted you in today's entry :)
Jun 16, 2009 8:20am
faithkeith
I'll give that a try. I'm willing to do what it takes - thanks for the input!
Jun 10, 2009 3:23pm
faithkeith
Really? cut all sugars? So if cereal has <2g is that considere not ok? Thanks for your help - any additional input or answers to my above questions would be helpful!!!
Jun 10, 2009 1:38pm
getmesweaty
thanks so much for taking the time to read and comment on my blog..awesome progress u have made!!
Jun 9, 2009 10:10am
all4eternity
If you want to check this book out I can send you by e-mail. I've send it already to at least 10 people. Just leave your address and its done :) Its pretty extreme, can't tell what's harder: training or diet, but its wort of it!
Jun 9, 2009 2:22am
all4eternity
I personally think that P90x is waste of time! Trainings are to long and half of that is Tony's talking and hitting on girls! You can build upper body with it if you train hard but for lower body SUCKS! Cardio exercises are sooooo boring, I really admire you if you do them all the time! I stopped after phase 1!
Jun 5, 2009 1:53pm
KissIcon
Thanks for the comment/advice on my blog. Problems: I have no idea my body type and trying to figure out intake, sounds simple, but haven't been able to get any help with it. I drink a cup of green tea a day. I alternate between HIIT and my own type if intvls as well. I am just stuck. Don't know if I am intaking too much or not enough. 100% clean-no, but 100% better than 20months ago.
Jun 5, 2009 11:20am
bradl
I was kidding about checking body fat daily :-) Once a month when I think about new progress pictures is about my speed. Thanks the blog comment.
Jun 5, 2009 11:00am
Jen_absgirl
You think I should make another cooking vid? I'd probably have to wait until I'm on break - lots of work for those :)
May 6, 2009 2:24pm
Armada
I hear you about being the stick with abs. My wife is already saying that I'm getting too skinny. I never planned to get skinny. I just wanted to drop some weight to see if it would be better on my knees. Didn't help. Guess the doc was right, just gotta live with it. Oh well. I'll be back in the gym on Monday.
Apr 24, 2009 5:16pm
schoico is now friends with QualityChief.