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real name
Tomas
age
gender
Male
location
Spring Valley, CA, US
gym
24 Hour Fitness
occupation
Military - Electronics
Overall Goal
///
Transform My Body
I want to get back down to a 32in waist and 12% by this summer.
goal physique
Athlete
Progress & Goals
BEFORE
Jul 28, 2010
CURRENT
Jan 15, 2011
170.8 Lbs.
LEAN BODY MASS
48.2 Lbs.
BODY FAT
CURRENT WEIGHT
219
Lbs.
Apr 30, 2013
CURRENT BODY FAT
22
%
Apr 8, 2013
PROGRESS HISTORY
Lbs.
2008-01-30,2008-02-04,2008-02-19,2008-04-27,2009-02-19,2009-06-05,2009-06-08,2009-11-04,2010-09-20,2010-10-06,2011-01-29,2011-04-16,2011-12-26,2012-01-16,2012-01-28,2012-11-25,2013-02-17,2013-04-03,2013-04-09,2013-04-11,2013-04-20,2013-04-30
201,201,198,185,245,203,200,195,184,186,185,189,200,204,200,194,220,216,217,217,219,219
Sep 28, 2013
175 Lbs.
%
2008-02-04,2008-02-19,2009-02-19,2009-06-08,2010-09-20,2010-10-06,2011-01-29,2011-04-16,2011-12-26,2012-11-25,2013-02-17,2013-04-08
24,20.7,36,23.6,17,17,16,17,17,16,25,22
Sep 28, 2013
12 %
Lbs.
2008-01-30,2008-02-04,2008-02-19,2008-04-27,2009-02-19,2009-06-05,2009-06-08,2009-11-04,2010-09-20,2010-10-06,2011-01-29,2011-04-16,2011-12-26,2012-01-16,2012-01-28,2012-11-25,2013-02-17,2013-04-03,2013-04-09,2013-04-11,2013-04-20,2013-04-30
152.8,152.8,157,146.7,156.8,129.9,152.8,149,152.7,154.4,155.4,156.9,166,169.3,166,163,165,168.5,169.3,169.3,170.8,170.8
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
This is a workout plan that a good friend started me off with. Up until now I have never lifted weights before so we started off with a simple full body workout. Initionally, I would use what ever amount of weight I could comfortably lift with out hurting myself. My main concern was form, building strength and getting familar with different excercises/equipment.
For the first 4 wks... 3 to 4 times a week.
Chest - 10 reps per set / 3 sets
Biceps - 10 reps per set / 3 sets
Triceps - 10 reps per set / 3 sets
Back - 10 reps per set / 3 sets
Calves - 10 reps per set / 3 sets
Thighs - 10 reps per set / 3 sets
Hamstrings - 10 reps per set / 3 sets
Squats - 10 reps per set / 3 sets
Shoulders - 10 reps per set / 3 sets
Including the above I do a "Fat Burn" workout 5 times a week using the Elliptical, Treadmill or Rowing Machine for at least 30 mins.
It takes me an hour to do the weights, afterwards I do 30 to 45 mins of a "Fat Burn" Workout.
For the first 4 wks... 3 to 4 times a week.
Chest - 10 reps per set / 3 sets
Biceps - 10 reps per set / 3 sets
Triceps - 10 reps per set / 3 sets
Back - 10 reps per set / 3 sets
Calves - 10 reps per set / 3 sets
Thighs - 10 reps per set / 3 sets
Hamstrings - 10 reps per set / 3 sets
Squats - 10 reps per set / 3 sets
Shoulders - 10 reps per set / 3 sets
Including the above I do a "Fat Burn" workout 5 times a week using the Elliptical, Treadmill or Rowing Machine for at least 30 mins.
It takes me an hour to do the weights, afterwards I do 30 to 45 mins of a "Fat Burn" Workout.
My Nutrition Program View My Full Nutrition Program
sdmil1977 has not added any program information.
My Supplement Program View My Full Supplement Program
sdmil1977 has not added any program information.
My Motivation Program View My Full Motivation Program
sdmil1977 has not added any program information.
sdmil1977 Horrible day at work today. My neck is so tensed up right now. Going for a workout to let off some steam.
May 6, 2013 | Like
sdmil1977
tracked the workout:
Cardio - Elliptical - Davilatl
APR
30
2013
WORKOUT LOG:
Cardio - Elliptical - Davilatl
ENERGY LEVEL:
Pumped Up!
SELF RATING:
9/10
TOTAL TIME
00:41
hr
min
TOTAL CARDIO
00:15
hr
min
TOTAL EXERCISES
2
TOTAL SETS
2
WEIGHT LIFTED
0 Lbs.
sdmil1977
tracked the workout:
Cardio - Elliptical - Davilatl
APR
29
2013
WORKOUT LOG:
Cardio - Elliptical - Davilatl
ENERGY LEVEL:
Average
SELF RATING:
6/10
TOTAL TIME
00:40
hr
min
TOTAL CARDIO
00:00
hr
min
TOTAL EXERCISES
1
TOTAL SETS
1
WEIGHT LIFTED
0 Lbs.
dragonborn24 and rpadilla69 like this.
sdmil1977
tracked the workout:
Davilatl Cardio - Rowing
APR
26
2013
WORKOUT LOG:
Davilatl Cardio - Rowing
ENERGY LEVEL:
Tired
SELF RATING:
7/10
TOTAL TIME
01:05
hr
min
TOTAL CARDIO
00:50
hr
min
TOTAL EXERCISES
2
TOTAL SETS
2
WEIGHT LIFTED
0 Lbs.
rpadilla69 likes this.
sdmil1977 Stayed up way to late last night and paid the price this morning. Push through it anyway.
Apr 26, 2013 | Like
mikel1975 and rpadilla69 like this.
sdmil1977
tracked the workout:
Cardio - Elliptical - Davilatl
APR
25
2013
WORKOUT LOG:
Cardio - Elliptical - Davilatl
ENERGY LEVEL:
Average
SELF RATING:
7/10
TOTAL TIME
01:04
hr
min
TOTAL CARDIO
00:32
hr
min
TOTAL EXERCISES
2
TOTAL SETS
2
WEIGHT LIFTED
0 Lbs.
rpadilla69 likes this.
sdmil1977
tracked the workout:
Cardio - Elliptical - Davilatl
APR
24
2013
WORKOUT LOG:
Cardio - Elliptical - Davilatl
ENERGY LEVEL:
Pumped Up!
SELF RATING:
9/10
TOTAL TIME
01:04
hr
min
TOTAL CARDIO
01:00
hr
min
TOTAL EXERCISES
2
TOTAL SETS
2
WEIGHT LIFTED
0 Lbs.
rpadilla69 likes this.
Visitor Comments
dhornace
WOW! Thank you so much for listing me as an insperation man! That means so much to me. I'm so happy that I can be that for someone else and it motivates me even more to push forward. You rock man and are making great progress. Keep pushing brother! You got this!
Apr 24, 2013 10:51pm
weswes420
thanks for the support!!! you look like your making some progress also bro keep it up
Apr 14, 2013 7:48am
thesuperstud001
Hey bueddy How are you doing? Looking for some new pics form you. I know they must be great!
Aug 12, 2012 11:32pm
StimFlow
thx man, I appreciate the feedback. I find it very motivational to look at other peoples excellent progress. Long live bodyspace! :)
Feb 3, 2012 2:11am
thesuperstud001
Christmas was good. Glad to be with family...and then leave. lol...What kind of body improvements have you got lined up for 2012? YOu look great in the profile pic as it is bro!
Dec 26, 2011 10:19pm
smallnerd
Thanks man. Looks like you're making great progress - keep it up!
Dec 26, 2011 10:01pm
thesuperstud001
Hey bro. Just checking in on you to see how you were doing. Hope you had a great Christmas! Any more new ink work? Keep in touch!
Dec 25, 2011 10:11pm
gaza1970
thanks for the pic rating and comments. Good luck with your running, my last race in 5 weeks for this season ,finishing off with another full marathon. Training hard,running 55-60 miles a week, cycling 50 miles aweek and gym work to, only 3 more weeks and I can slow down before the race. Looking forward to doing some weight work on the legs, something I am avoiding at moment. Some running advice mate, make sure you got a good set of running shoes/trainers for your type and stlye
Sep 18, 2011 4:28am
Fit4EverLife
Hey bud. My page is back up and running. Do me a favor and rate/comment on my pics. Thanks bro.
Jul 22, 2011 10:25am
Fit4EverLife
I just posted some new pics. Take a look and view/rate/comment bud. Thanks.
Jun 16, 2011 12:22pm
tonycyb
Hey, friend! Congrats on your good work. Looking great. Keep up the good work, man!
Jun 1, 2011 5:29pm
sdmil1977 is now friends with LINARES.