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real name
Mark D.
age
47
gender
Male
location
Amarillo, TX, US
gym
Amarillo Gold's Gym
occupation
Security
Overall Goal
///
Gain Muscle
2013 will be spent recovering and rehabbing both shoulder and hip replacement surgery...will be back at 100% strength and ready to make another contest run in 2014!!! "The ability to deal with and overcome obstacles are what makes a champion..."
goal physique
Bodybuilder
Progress & Goals
BEFORE
Dec 28, 2010
CURRENT
Jul 6, 2012
163.4 Lbs.
LEAN BODY MASS
8.6 Lbs.
BODY FAT
CURRENT WEIGHT
172
Lbs.
Feb 25, 2013
CURRENT BODY FAT
5
%
Feb 25, 2013
PROGRESS HISTORY
Lbs.
2006-12-16,2010-01-30,2010-03-06,2010-06-02,2010-07-17,2010-12-28,2011-03-29,2011-08-19,2011-12-07,2012-04-28,2013-02-25
186.5,178.5,171,176.5,181,182,174,187,177.5,172,172
Mar 10, 2014
186 Lbs.
%
2006-12-16,2010-03-06,2010-07-17,2010-12-28,2011-03-29,2011-08-19,2011-12-07,2012-04-28,2013-02-25
6,3,5,6,3,7,5,4,5
Mar 10, 2014
5 %
Lbs.
2006-12-16,2010-01-30,2010-03-06,2010-06-02,2010-07-17,2010-12-28,2011-03-29,2011-08-19,2011-12-07,2012-04-28,2013-02-25
175.3,167.8,165.9,171.2,171.9,171.1,168.8,173.9,168.6,165.1,163.4
Philosophy
My Workout Philosophy View My Full Workout Philosophy
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 Philosophy View My Full Nutrition Philosophy
simpleguy4 has not added any philosophy information.
My Supplement Philosophy View My Full Supplement Philosophy
simpleguy4 has not added any philosophy information.
My Motivation Philosophy View My Full Motivation Philosophy
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.
simpleguy4 is taking Quest Nutrition Quest Bars as part of his current supplements.
Started taking: Feb 1, 2011
Reason for taking: Only choice in protein bars...
simpleguy4 updated his weight from 177.5 Lbs. to 172 Lbs., a 5.5 Lb. loss in 446 days.
Feb 25, 2013 | Likesimpleguy4 updated his overall goal.
2013 will be spent recovering and rehabbing both shoulder and hip replacement surgery...will be back at 100% strength and ready to make another contest run in 2014!!! "The ability to deal with and overcome obstacles are what makes a champion..."
Visitor Comments
gary1000
My legs and back are getting bigger but I struggling to see separation in muscle. I train to failure and diet ok. Everywhere else seems to be cutting ok apart from my back and legs. Can you advise me Thannks
Jan 26, 2013 7:15am
hardy the body
Dude you almost got your freaking pro card. And now you are going to equador. Wow man I'm excited. Dave should have you guest pose at the tsn this year before you fly down equador. Your a superstar now. Good luck down there. I'm doing a show here in Okla the same night as the tsn so I wont be Don there this year. Again good luck and Congrats.
Aug 2, 2012 7:27pm
hardy the body
Dude you almost got your freaking pro card. And now you are going to equador. Wow man I'm excited. Dave should have you guest pose at the tsn this year before you fly down equador. Your a superstar now. Good luck down there. I'm doing a show here in Okla the same night as the tsn so I wont be Don there this year. Again good luck and Congrats.
Aug 2, 2012 7:26pm
stachedwalker
Just read your July 12 status ... that's fantastic news! Congratulations and well done!
Jul 20, 2012 8:43am
Runlifteat
Hey man, you've been really helpful on a few of my posts so I was hoping you could help me out. My show is in 6 days. I hired a coach at 12 weeks out, he has competed for 17 years, but I'm worried. He got me to 7% at 5 wks, now its peak week he's got my cals. to less than 1000 a day. I'm only 17 years old so I used to be able to efficiantly cut on more than double that with my metabolism. on top of that I'm doing 70 mins of cardio. I'm starting to regret hiring him. Any advice? Thanks
Jul 15, 2012 6:17am
hardy the body
Congratulations on yet another win. Keep in up and you will have your own show. The Mark Domme classic
Jun 28, 2012 9:48pm
Going4Swole
Thanks man, really appreciate it! And keep up the great work bro, total respect buddy!!
Jun 24, 2012 9:37pm
hardy the body
Congrats on your win, you certainly deserve it. You are where I want to be one day.
May 17, 2012 2:40pm
builder4christ
Hey bro. If you have a more detailed listing of your exercises I would be interested. Thanks bro.
Apr 2, 2012 12:15am
simpleguy4 is now friends with isiah and Ironman0583.