Bodybuilding.com Information Motivation Supplementation
in:
toppknotch L.J, male (Birmingham Alabama, US | Nurse)
my goal: Gain Muscle

definition!

height: 5'9"
|
weight: 196 Lbs.
|
body fat: 19.1%
|
gym:  

Reputation:

Members Following: 1

Member Since: Apr 4, 2007

Last Visit: Jan 16, 1970

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Fit Status /// View History

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May 26, 2012 11:41am
Motivation Level:
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10

Background

When I Started: Aug 1999
HOW I STARTED:

Football, then had a couple kids and wanted to be able to keep up with them!

WHY I LOVE IT:

it is my stress reliever, my sanctuary.

toppknotch's Progress & Goals

Progress Photos
Sep 15, 2005 just bad
Apr 30, 2009 lol

View All Progress Photos (16)

Lbs.
2011-07-08, 2007-04-06, 2007-05-01, 2007-05-09, 2007-05-15, 2007-09-25, 2008-12-16, 2010-08-01, 2010-10-10, 2010-10-19, 2010-11-05, 2011-05-31, 2011-07-08
196.0, 190.0, 187.0, 194.0, 189.0, 187.0, 194.0, 196.0, 198.0, 201.2, 199.0, 198.0, 196.0
2011-08-08
200 Lbs.
TIME UNTIL GOAL: Expired
Start: 190 Lbs. Goal: 200 Lbs. Aug 08, 2011
%
2011-07-08, 2007-05-15, 2007-09-25, 2008-12-16, 2009-01-06, 2010-10-19, 2011-05-31, 2011-07-08
19.1, 18.0, 9.0, 10.0, 21.2, 19.1, 19.1, 19.1
2011-09-27
7 %
TIME UNTIL GOAL: Expired
Start: 18% Goal: 7% Sep 27, 2011
Lbs.
2007-05-09, 2007-05-15, 2007-09-25, 2008-12-16, 2010-10-10, 2010-10-19, 2011-05-31, 2011-07-08
159.1, 155.0, 170.2, 174.6, 160.2, 162.8, 160.2, 158.6
Current LBM: 158.6 Lbs. Jul 08, 2011
Latest Bodystats
May 31, 2011
Jul 8, 2011
May 31, 2011
May 31, 2011
May 31, 2011
May 31, 2011
May 31, 2011
May 31, 2011
May 31, 2011

View All BodyStats

Total Weight
N/A
BODY FAT
LEAN BODY MASS
this member has not entered weight or body fat
Latest Bodystats
Changed weight from 198Lbs. to 196Lbs.
2Lbs. loss in the last 38 days
Jul 8, 2011
Total Weight
196Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 198Lbs. to 196Lbs.
2Lbs. loss in the last 38 days
Jul 8, 2011
Goal Weight
200Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 198Lbs. to 196Lbs.
2Lbs. loss in the last 38 days
Jul 8, 2011
 
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toppknotch's Program

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Program View My Full Workout Program

My Workout Program

THE ROUTINE(FOR NOW)

MONDAYS: CHEST,SHOULDERS,TRI'S

1)INCLIINE DUMBELL PRESS: 4,8,12,16-
starting with the heaviest weight possible
you can barely get 4x's you should be struggling on rep 4.
drop the weight to reach failure by your last 2 reps of each set!

2)FLAT-BENCH SMITH MACHINE PRESS: 4,8,12,16
repeat as stated above

3)CALBLE CROSS-OVERS-OR-DUMBELL FLYES: 10,10,12

CHOOSE ONE OR THE OTHER

4)SEATED DUMBELL SHOULDER PRESS/DUMBELL LATERAL RAISES/FRONT RAISES *SUPERSET*:12,12,12

5)PEC DECK REVERSE FLYES: 15,15,15

6)OVERHEAD DUMBELL TRICEP EXTENSIONS: 12,12,12

7)SKULL CRUSHERS:12,12,12

8)CLOSE GRIP BENCH PRESS: 12,12,12


TUESDAYS: BACK & BICEPS

1)PULL-UPS:3 SETS TO FAILURE
USE BODYWEIGHT ONLY!

2)PULL-DOWNS:12,12,12

3)T-BAR ROW: 10,10,12
use a barbell: place it on the floor,butting one end against the wall(would be wise to put a heave dumbell on that end) add weight to the other end get a v-bar and pull to your waist using your back

4)SEATED ROWS:12,12,12,12

5)GOOD MORNINGS: 12,12,12

6)BICEP DUMBBELL CURLS: 8,8,10,12

7)MACHINE PREACHER CURLS:8,8,10

8)BICEPS 21'S: 2 sets
set 1:7 halfway, 7 full range 7 top range motion
set 2: repeat


WED: DAY OFF


THURSDAY: CHEST,SHOULDERS, TRI'S

1)FLAT BENCH DUMBELL PRESS:4,8,12,16
same as mon

2)SMITH MACHINE INCLINE PRESS:4,8,12,16
SAME AS MON

3)CABLE FLYES/DUMBBELL FLYES
WHICHEVER ONE YOU DIDNT DO MON.

4)BENT OVER LATERIAL RAISES:12,12,12

5)CABLE FRONT DELT RAISES: 12,12,12

6)MACHINE LATERAL RAISES: 12,12,12

7)DIPS: 15,12,12

8)tricep rope overhead extensions
tricep rope pushdowns 3 sets of 15
*superset*
go straight into the other(no rest!)


FRIDAY: LEGS & BICEPS

1) LEG PRESS: 8,10,10,12

2) HACK SQUAT: 8,10,12

3)LEG EXTENSIONS & LEG CURLS: 15,15,15 *superset*

4)CALVE RAISES/SEATED CALF RAISES: 25,25,25,25

5)E-Z BAR CURLS: 10,10,12

6) ONE ARM DUMBELL PREACHER CURLS:8,8,10(each arm

7)CABLE HAMMER CURLS:10,10,10


I DO WEIGHTED DECLINE CRUNCHES+CAPTAINS CHAIR LEG RAISES+5 sets of 30 sit ups(vary each crunch exersice on the 5 sets)

I do sit ups 3x's a week!

My Nutrition Program View My Full Nutrition Program

toppknotch has not added any program information.

My Supplement Program View My Full Supplement Program

toppknotch has not added any program information.

My Motivation Program View My Full Motivation Program

My Motivation Program

knowing I only get one me, so I might as well make the best of my life. beside the stat that black men life expectancy is about 67!!!
Thats about the same time I would get social security! lol

What toppknotch is up to

About toppknotch

About Me:
My Favorites:
Workout Music
2pac,trickdaddy, lil jon, crunk, stained
Cheat Foods
breyers oreo ice cream
Supplements Optimum Superior Amino 2222, 32 Oz.
GOTTA HAVE IT FOR THE MARATHON CALLED BODY BUILDING, YOU MIGHT NOT BE ABLE TO TELL UNTIL 3-4 MONTHS DOWN THE LINE
Contest History:

This member has not entered any contests.
Lifting Stats:
Bench Press Latest Update: Sep 25, 2007 299Lbs.
Squats Latest Update: Sep 25, 2007 421Lbs.
Deadlift Latest Update: Sep 25, 2007 355Lbs.
Bicep Curl Latest Update: Sep 25, 2007 139Lbs.
Barbell Rows Latest Update: Sep 25, 2007 207Lbs.
Overhead Press Latest Update: Sep 25, 2007 301Lbs.

Latest Forum Posts

View all 26 posts

Latest BodyBlog Entries

Welcome!

Posted in Training  :  Dec 28, 2010 6:18pm
Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!

Visitor Comments

skikyle
skikyle Impressive definition and size Oct 10, 2010 10:24pm
TrailrParkTrash
TrailrParkTrash good work on the lean muscle gains bro! Apr 13, 2010 9:15am
Mass2mind
Mass2mind Yo Playa! A 7/10 on the motivation scale isnt ganna cut it! Its bout to be summer time and if thats not enought A&F might do the trick lol! Holla at ya boy! Apr 7, 2009 10:57pm
Mass2mind
Mass2mind YO SON! We gotta get back in the gym and hit it hard! WE GOT to get that animal drive back i know its in there just be the BEAST! Mar 16, 2009 12:23am
cawiau
cawiau Nice overall built bro! Keep kicking ass bro and have a Happy New Year! Best of luck reaching your goals! Dec 31, 2008 7:39pm
TOMMYPOLO
TOMMYPOLO I started doing that also. It works out pretty good. I think you will have good luck with it. Do you have classes next semester? Dec 18, 2008 5:30pm
AFMuslimGal
AFMuslimGal Thank you :-) Dec 18, 2008 2:57pm
thenewchamp
thenewchamp Thank you for the add request. Dec 18, 2008 5:30am
angelagreen
angelagreen Uhh what is today, holla at cha girl! Feb 18, 2008 9:05pm
angelagreen
angelagreen Where u been friend? Feb 7, 2008 7:18pm
angelagreen
angelagreen Look atcha doin some research. I guess reading is FUN-n-MENTAL! That one is mine! Jan 3, 2008 11:42am
angelagreen
angelagreen -4% bodyfat, me=diet that works you=someone who needs to learn to listen pimpin! Jan 3, 2008 9:15am
angelagreen
angelagreen OK pm me what u would like to know Jan 2, 2008 10:47am
elleboogie
elleboogie thanks. No worries...pictures will be posted...once I look decent. 32 days to go...so you know it is serious business now :D Dec 29, 2007 12:20pm
detour
detour Thanks for the add and the lovely comments.. I need to update, she is 20 months now.. Dec 28, 2007 3:45pm
angelagreen
angelagreen Thanks. Yeah I am still in ketosis. My legs are doing better. Thanks for stopping by my site. What you been up to? Dec 28, 2007 2:45pm
angelagreen
angelagreen Thanks dude Dec 10, 2007 12:55pm
angelagreen
angelagreen I think it is just the glasses. They were all not that bad. Dec 10, 2007 9:57am
angelagreen
angelagreen Great pic. You look like that guy in I LOVE NEW YORK! (hate her) Dec 8, 2007 5:15pm
ivy78
ivy78 thank u :) Dec 8, 2007 3:44pm
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