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Fit Status /// View History
Preparing for big things in 2011.....
May 26, 2012 9:09am
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Oct 1994
HOW I STARTED:
Looking for a new athletic challenge after 18 years as a competitive cyclist.
WHY I LOVE IT:
To see the gradual growth and progress and the daily challenge to meet the goals I have set for myself.
simpleguy4's Progress & Goals
Progress Photos
Lbs.
2006-12-16, 2010-01-30, 2010-03-06, 2010-06-02, 2010-07-17, 2011-03-29, 2011-08-19, 2011-12-07
186.5, 178.5, 171.0, 176.5, 181.0, 174.0, 187.0, 177.5
TIME UNTIL GOAL:
No Goal
Start:
186.5 Lbs.
Goal:
No Goal Weight
%
2006-12-16, 2010-03-06, 2010-07-17, 2011-03-29, 2011-08-19, 2011-12-07
6.0, 3.0, 5.0, 3.0, 7.0, 5.0
TIME UNTIL GOAL:
No Goal
Start:
6%
Goal:
No Body Fat Goal
Lbs.
2006-12-16, 2010-03-06, 2010-07-17, 2011-03-29, 2011-08-19, 2011-12-07
175.3, 165.9, 171.9, 168.8, 173.9, 168.6
Current LBM:
168.6 Lbs.
Dec 07, 2011
Latest Bodystats
Neck
N/A
Chest
N/A
Forearms
N/A
Hips
N/A
Calves
N/A
Shoulders
N/A
Arms
N/A
Waist
N/A
Thighs
N/A
Latest Bodystats
Changed weight from 187Lbs. to 177Lbs.
10Lbs. loss in the last 110 days
Dec 7, 2011
Latest Bodystats
Changed weight from 187Lbs. to 177Lbs.
10Lbs. loss in the last 110 days
Dec 7, 2011
this member has not entered weight or body fat goal
Latest Bodystats
Changed weight from 187Lbs. to 177Lbs.
10Lbs. loss in the last 110 days
Dec 7, 2011
simpleguy4's Program
My Workout Program View My Full Workout Program
My Workout Program
Monday-Quads and Hams
Tuesday-Chest,Calves AM. Back (Width) P.M.
Wednesday-OFF
Thursday-Biceps and Triceps
Friday-Delts and Traps, Calves
Saturday-Back(Thickness)
Sunday-Off
Ab work done every other workout.
Cardio-20-45 minutes 4-6 days per week. Offseason sessions
are reduced. Precontest sessions are increased based
on need. Mix of LISS and HIIT.
Workouts are changed on a regular basis, but most bodyparts are worked once per week,3-5 movements,3-6 sets, 8-12 reps. Again, some days I work heavy, low rep and others lighter, higher rep.
Tuesday-Chest,Calves AM. Back (Width) P.M.
Wednesday-OFF
Thursday-Biceps and Triceps
Friday-Delts and Traps, Calves
Saturday-Back(Thickness)
Sunday-Off
Ab work done every other workout.
Cardio-20-45 minutes 4-6 days per week. Offseason sessions
are reduced. Precontest sessions are increased based
on need. Mix of LISS and HIIT.
Workouts are changed on a regular basis, but most bodyparts are worked once per week,3-5 movements,3-6 sets, 8-12 reps. Again, some days I work heavy, low rep and others lighter, higher rep.
My Nutrition Program View My Full Nutrition Program
simpleguy4 has not added any program information.
My Supplement Program View My Full Supplement Program
simpleguy4 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Striving to constantly improve and bring a better version of myself everytime I step on stage. Never be content,improvement is always possible.
About simpleguy4
About Me:
My Favorites:
Workout Music
Tool
Cheat Foods
Pancakes
Supplements
Beverly International UMP, 2 Lbs.
Perfect blend of high quality proteins. Mixed thick, it makes a great pudding. The ultimate nighttime,long acting protein to feed you through the nig... » Read More
Contest History:
NPC Texas Shredder classic
Apr 14, 2012
Organization: NPC
Location: Texas, United States
Level: Amateur Type: Men's Bodybuilding Place: 1
Location: Texas, United States
Level: Amateur Type: Men's Bodybuilding Place: 1
NPC Texas State Naturals
Nov 20, 2011
Organization: NPC
Location: Texas, United States
Level: Amateur Type: Men's Bodybuilding Place: 1
Location: Texas, United States
Level: Amateur Type: Men's Bodybuilding Place: 1
NPC Texas Shredder
May 7, 2011
Organization: NPC
Location: Texas, United States
Level: Amateur Type: Men's Bodybuilding Place: 2
Location: Texas, United States
Level: Amateur Type: Men's Bodybuilding Place: 2
Lifting Stats:
Members I Inspire:
14081988
The amount of dedication and detail this man puts into training and nutrition is really inspiring.
BodyNProgress
Ok..I want to be like Mark D. when I grow up!
Gentri
He trains hard and is dedicated to his lifestyle. He is more than willing to help me reach my goals.
Latest Forum Posts
This member has not added any forum posts.
Latest BodyBlog Entries
Year over........
Posted in Training : Dec 28, 2010 6:11pmI knew it was coming, as I had been putting it off for a year, but it was still hard hearing the Doctor say "No heavy lifting for 3 months". Going to do a tendon graft from my forearm to repair my thumb, not what a competitive bodybuilder wants to hear. But, in the big picture 3 months is a short time and I will do what I can to maintain and stay in shape. I do know that my legs are definitely going to be a strong point 3 months from now--if I can find someone to load the plates!!!!!!! Going to keep a positive attitude and find a way to stay in the gym..........
2010 Texas Shredder Classic
Posted in Training : Dec 28, 2010 6:11pm1st Masters 40-49 - 2nd Open Middleweight: Very tough competition, funny that a drug tested contest attracts a higher quality of competitor than most non tested events. Dave Goodin hosts a class event, very well run and organized. The WNBF's loss is the NPC's gain!!!
Texas Shredder!!!!!
Posted in Training : Dec 28, 2010 6:11pmHeaded to Austin tomorrow for the NPC Texas Shredder!!!! After the NPC West Texas, figured I would just keep it rolling and stay on the plan and hit another comp. Feel good today and think I am slightly better than 3 weeks ago in Lubbock. Very dry, hard and vascular today after a little carb up and tons of H2O. Spent day prepping food, resting, posing, and getting things ready to go. Going to be a pain packing all of my food for the flight, but don't want to rely on what I can find there. Just ready to get on stage again.....then a nice, long break!!!
Visitor Comments
hardy the body
Congrats on your win, you certainly deserve it. You are where I want to be one day.
May 17, 2012 1:40pm
builder4christ
Hey bro. If you have a more detailed listing of your exercises I would be interested. Thanks bro.
Apr 1, 2012 11:15pm
favourlove
Hello
My name is favour i saw your profile today and became intrested in you,i will also like to know you more,and if you can send an email to my email address,i will give you my pictures here is my email address (favourand2011@hotmail.com) I believe we can move from here! Awaiting for your mail to my email address below.
(address favourand2011@hotmail.com)
Miss favour. THANK
Mar 5, 2012 12:36pm
stachedwalker
A very Merry Christmas to you and yours, Mark. Wishing you all the success in 2012.
Dec 25, 2011 11:29pm
hardy the body
Your posing if so smooth and spot on. Do you recommend any videos or anything I can check out to improve my posing? TSN was my first show so Ive got so much to work on.
Dec 7, 2011 8:47pm
hardy the body
Ive got alot to work on so Im shooting for next fall. Hopefully I can hit the naturals again next year.
Dec 7, 2011 8:37pm
hardy the body
You absolutely owned the stage down in Austin. Congrats on the victory. You inspire me to be my best and win an overall one day.
Dec 6, 2011 10:30pm
hardy the body
You absolutely owned the stage down in Austin. Congrats on the victory. You inspire me to be my best and win an overall one day.
Dec 6, 2011 10:26pm
stachedwalker
just read that you won the texas state natural bb'ing show! Congratulations.
Nov 22, 2011 11:03pm
stachedwalker
hope you have some GREAT holidays planned for you and your family in the upcoming weeks :)
Nov 13, 2011 1:54pm
tcc_mckenzie
ABSOLUTELY SICK conditioning, man! WHAT AN INSPIRATION! Keep up ALL your hard work!
Nov 5, 2011 9:33am
shooffzfitness
Still trying to come in a little crisper especially on my back shots. I want to do some Jr USAs and Jr Nationals and maybe more this year. What about you?
Oct 13, 2011 1:38pm
builder4christ
Hey bro. Just checking in. Let me know how things are going. God bless.
Sep 20, 2011 5:27pm
hardy the body
Hopefully I can hit my conditioning as well as you have, Great job!
Sep 9, 2011 8:37am
Pete90291
Mark!
AMAZING CONDITION! KUDOS!!!!
I'm just getting back to training after 5 years off.
Seeing others around my age who are in GREAT condition, really helps to keep me motivated!. THANKS!
Aug 29, 2011 4:02pm
Marquet75
I dont think I will ever want to compete, but good to see/here we have some pros in Amarillo.
Aug 26, 2011 12:17am
stachedwalker
stopping by to see how things are going for ya! Getting ready for your next contest?
Aug 8, 2011 7:59am
hardy the body
Wow, you have really accomplished a lot. I am entered in my first show, Texas state naturals on nov 19. Any little bits of advice you could give me would be greatly appreciated.
Jul 26, 2011 9:26pm
simpleguy4 is now friends with denbysk8, Italianoman and 1 other.