Bodybuilding.com Information Motivation Supplementation
in:
unzen85
10.5%
bf
173 Lbs.
wt
5'9"
ht
BodySpace Member
unzen85
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Reputation:

Member Since: Sep 27, 2009

Last Visit: May 24, 2013

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Followers

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Friends

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BODYGROUPS

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INSPIRED BY

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real name
Luca
age
28
gender
Male
location
IT
gym
Palestra Arkadia
occupation
Geologist / Certified Fitness Trainer
Overall Goal
///
Live Healthier
To inspire, but most importantly to actively help others achieving what I have and changing their lives for the better in any way I possibly can.
goal physique
Fitness Model

Progress & Goals

BEFORE
Aug 3, 2006
CURRENT
Jun 3, 2013

154.8 Lbs.

LEAN BODY MASS

18.2 Lbs.

BODY FAT

CURRENT WEIGHT
173
Lbs.
Jun 11, 2013
Lbs.
Save
CURRENT BODY FAT
10.5
%
Jun 8, 2013
%
Save

PROGRESS HISTORY

Lbs.
2009-09-27,2009-09-29,2009-10-01,2009-10-02,2009-10-05,2009-10-12,2009-10-25,2009-11-02,2009-12-04,2010-02-04,2010-02-05,2010-02-12,2010-02-28,2010-03-10,2010-03-20,2010-03-22,2010-04-12,2010-04-19,2010-04-26,2010-05-02,2010-05-22,2010-06-18,2010-06-25,2010-06-30,2010-07-04,2010-07-16,2010-07-25,2010-07-30,2010-08-10,2010-08-16,2010-08-18,2010-08-26,2010-09-01,2010-09-04,2010-10-18,2010-11-06,2010-11-21,2010-11-29,2010-12-11,2010-12-18,2011-01-04,2011-01-17,2011-01-22,2011-01-23,2011-02-07,2011-02-16,2011-02-27,2011-03-12,2011-03-26,2011-04-03,2011-04-16,2011-04-26,2011-05-08,2011-05-14,2011-05-23,2011-05-27,2011-06-11,2011-07-24,2011-08-24,2011-09-18,2011-10-16,2011-10-23,2011-11-26,2011-12-13,2011-12-27,2011-12-31,2012-01-13,2012-01-26,2012-02-07,2012-02-14,2012-02-27,2012-03-10,2012-03-17,2012-03-26,2012-04-07,2012-04-20,2012-05-02,2012-05-12,2012-06-04,2012-06-10,2012-06-16,2012-06-24,2012-07-02,2012-07-05,2012-07-07,2012-07-15,2012-07-17,2012-07-18,2012-07-29,2012-08-12,2012-08-17,2012-08-22,2012-09-04,2012-09-16,2012-09-22,2012-09-29,2012-10-04,2012-10-29,2012-11-07,2012-11-08,2012-11-11,2012-11-22,2012-12-04,2012-12-07,2012-12-08,2012-12-18,2012-12-26,2013-01-03,2013-01-10,2013-01-23,2013-01-31,2013-02-07,2013-02-08,2013-02-17,2013-02-19,2013-02-20,2013-02-23,2013-02-24,2013-03-03,2013-03-10,2013-03-17,2013-03-24,2013-03-31,2013-04-12,2013-04-14,2013-04-18,2013-04-19,2013-04-28,2013-05-17,2013-05-22,2013-05-30,2013-06-01,2013-06-08,2013-06-11
170.3,169.8,169.8,167.9,166.1,167.4,170.1,170.9,171.6,178,178,175.3,175.5,173.3,173.3,169.5,168,169,168,166.2,167.3,164.5,162.9,161.6,161.6,163.4,164.5,162.3,161.5,164.7,162.9,164.9,162.7,160.5,161,165.3,166.4,169.1,170.5,169.8,172,173,173,172,172.6,172.4,174.8,173.7,174.4,171.9,170,172,171,167,169.3,166.9,165.4,163.1,167,167.6,169.8,171.5,171,169.8,172.4,172.6,168.7,170,176.1,174,172.6,171.7,171.7,171.5,172.6,175.3,177.3,175.5,173.1,173.1,170.9,168.9,169.8,168.7,167.3,167.3,169.8,171.1,170.6,169.3,168.9,167.1,171.3,171.7,173.5,170,172,174,175,175,176,178,179,180,177,176,176,177,176,176,175.5,174.2,176,175.3,176,176,174.5,173.5,173,172.5,174,173,173,175,176,175.3,174,173,173,174.5,174,174,176,173
Jul 01, 2013
171 Lbs.
%
2009-09-27,2009-10-01,2009-10-02,2009-10-05,2009-10-09,2009-10-12,2009-10-25,2009-11-02,2009-12-04,2010-02-04,2010-02-05,2010-02-12,2010-03-20,2010-04-12,2010-04-24,2010-04-26,2010-05-03,2010-05-22,2010-06-25,2010-06-30,2010-07-04,2010-07-16,2010-07-19,2010-07-25,2010-07-30,2010-08-10,2010-08-18,2010-08-26,2010-09-01,2010-09-04,2010-10-18,2010-10-24,2010-11-06,2010-11-21,2010-11-29,2010-12-11,2010-12-18,2011-01-04,2011-01-13,2011-01-14,2011-01-17,2011-01-23,2011-02-07,2011-02-16,2011-02-27,2011-03-12,2011-03-26,2011-04-03,2011-04-16,2011-04-26,2011-04-29,2011-05-08,2011-05-23,2011-05-27,2011-06-11,2011-07-24,2011-08-24,2011-09-10,2011-09-18,2011-10-16,2011-10-23,2011-11-26,2011-12-31,2012-01-13,2012-01-26,2012-02-07,2012-02-14,2012-02-27,2012-03-10,2012-03-17,2012-03-26,2012-04-07,2012-04-20,2012-05-02,2012-05-12,2012-06-10,2012-06-16,2012-09-29,2012-11-07,2012-11-08,2012-11-11,2012-12-04,2012-12-07,2012-12-08,2013-01-10,2013-02-07,2013-02-08,2013-02-17,2013-02-19,2013-02-20,2013-02-24,2013-03-31,2013-04-19,2013-05-17,2013-05-22,2013-06-01,2013-06-08
18,18,16,13.5,13.5,13.5,17.2,16,14.4,15.6,14.4,12.7,10.5,11.4,11,10.5,9.8,9.6,9.6,9.1,8.2,8.2,5.8,6.9,5.7,6,6.3,7.6,6.3,4.7,6,5.7,4.7,4.1,4.9,5.4,4.7,5.8,4.6,4.7,4.5,4.1,5.1,4.6,5.8,4.8,5.5,4.4,3.3,4.3,4.1,4.9,8.9,7.9,6.9,6.9,8.9,7,6.4,6.4,5.9,5,5,6.2,5.9,7.9,6.8,7.4,5.6,12,10.3,11.1,10.1,10,9.7,8.1,7.7,9,9,10,10,11.5,12,11,10,9,10,11,11,11,10,8.5,9,9,11,11,10.5
Jul 01, 2013
9 %
Lbs.
2009-09-27,2009-09-29,2009-10-01,2009-10-02,2009-10-05,2009-10-12,2009-10-25,2009-11-02,2009-12-04,2010-02-04,2010-02-05,2010-02-12,2010-02-28,2010-03-10,2010-03-20,2010-03-22,2010-04-12,2010-04-19,2010-04-26,2010-05-02,2010-05-22,2010-06-18,2010-06-25,2010-06-30,2010-07-04,2010-07-16,2010-07-25,2010-07-30,2010-08-10,2010-08-16,2010-08-18,2010-08-26,2010-09-01,2010-09-04,2010-10-18,2010-11-06,2010-11-21,2010-11-29,2010-12-11,2010-12-18,2011-01-04,2011-01-17,2011-01-22,2011-01-23,2011-02-07,2011-02-16,2011-02-27,2011-03-12,2011-03-26,2011-04-03,2011-04-16,2011-04-26,2011-05-08,2011-05-14,2011-05-23,2011-05-27,2011-06-11,2011-07-24,2011-08-24,2011-09-18,2011-10-16,2011-10-23,2011-11-26,2011-12-13,2011-12-27,2011-12-31,2012-01-13,2012-01-26,2012-02-07,2012-02-14,2012-02-27,2012-03-10,2012-03-17,2012-03-26,2012-04-07,2012-04-20,2012-05-02,2012-05-12,2012-06-04,2012-06-10,2012-06-16,2012-06-24,2012-07-02,2012-07-05,2012-07-07,2012-07-15,2012-07-17,2012-07-18,2012-07-29,2012-08-12,2012-08-17,2012-08-22,2012-09-04,2012-09-16,2012-09-22,2012-09-29,2012-10-04,2012-10-29,2012-11-07,2012-11-08,2012-11-11,2012-11-22,2012-12-04,2012-12-07,2012-12-08,2012-12-18,2012-12-26,2013-01-03,2013-01-10,2013-01-23,2013-01-31,2013-02-07,2013-02-08,2013-02-17,2013-02-19,2013-02-20,2013-02-23,2013-02-24,2013-03-03,2013-03-10,2013-03-17,2013-03-24,2013-03-31,2013-04-12,2013-04-14,2013-04-18,2013-04-19,2013-04-28,2013-05-17,2013-05-22,2013-05-30,2013-06-01,2013-06-08,2013-06-11
162.3,161.9,161.9,160,158.3,159.6,162.1,162.9,163.5,169.6,169.6,167.1,167.3,165.2,165.2,161.5,160.1,161.1,160.1,158.4,159.4,156.8,155.2,154,154,155.7,156.8,154.7,153.9,157,155.2,157.1,155.1,153,153.4,157.5,158.6,161.2,162.5,161.8,163.9,165.2,165.2,165,163.8,164.5,164.7,165.3,164.8,164.3,164.4,164.9,162.6,158.8,154.2,153.7,154,151.8,155.3,156.8,158.9,161.4,162.4,161.3,163.8,164,158.2,160,162.2,162.2,159.8,162.2,151.1,153.8,153.4,157.6,159.6,158.5,156.3,159.1,157.7,155.9,156.7,155.7,154.4,154.4,156.7,157.9,157.5,156.3,155.9,154.2,158.1,158.5,160.1,154.7,156.5,158.3,159.2,157.5,158.4,160.2,158.4,158.4,157.5,156.6,156.6,157.5,158.4,158.4,157.9,158.5,158.4,156,156.6,156.6,155.3,156.1,155.7,155.2,156.6,155.7,158.3,160.1,161,160.4,158.3,157.4,157.4,155.3,154.9,154.9,157.5,154.8

LATEST MEASUREMENTS

  • Waist
    31" a loss of 0.5" in 44 days
    Jun 8, 2013
  • Arms
    16.5" no change in 44 days
    Jun 8, 2013
  • Chest
    43.7" a loss of 1.2" in 44 days
    Jun 8, 2013
  • Thighs
    22.8" a loss of 0.4" in 44 days
    Jun 8, 2013
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Philosophy

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Philosophy

Autumn 2012 program

Overall: last set of last exercise for any given muscle group is a dropset (3x) of max. 30 reps; only exception are shoulders (all last sets of all exercises are dropsets

 

Monday - Legs

  • Squats - 3 x 10-12 
  • Stiff-legged deadlifts - 3 x 10-12 
  • Lunges - 3 x max 

 

Tuesday - Chest and Triceps

  • Decline bench press - 3 x 6-8 
  • Incline bench press - 3 x 6-8 
  • Cable crossovers - 3 x 6-8 

Wednesday - Abs and HIIT

Thursday - Lats and biceps

  • Pullups - 3 x 6-8 
  • Chin-ups - 2 x 6-8 
  • V-bar pullups - 2 x 6-8 
  • Cable lats pulldown - 3 x 6-8 

Friday - Delts and Traps

  • Military press - 3 x 6-8 
  • Lateral raises - 3 x 6-8 
  • Standing cable rear delt pull - 3 x 6-8
  • Front barbell raise - 3 x 6-8
  • Shoulder shrugs - 5 x 10-max 

 

2 weeks of pushing to the max at lower reprange, 2 weeks of recovery (one of which at 50-50%) at upper reprange

 

My Nutrition Philosophy View My Full Nutrition Philosophy

Macronutrient ratio

Given that there's no real miraculous ratio, one that has worked really well for me is Tom Venuto's ratio of 50% carbohydrates, 30% proteins and 20% fat. If kept clean, meaning the quality of the macro's is as high as possible, then it works really great for both bulk and cutting periods. I'm currently (July '12) bulking fairly heavily at 3500cal and bf% has gone up by just 1-2%, which speaks for itself I guess.

As far as carb cycling is concerned that ratio is kept really only for high-carb days. Low-carb day is 30% carbs, 45% proteins and 25% fats. Which is pretty heavy duty to keep for more than 3 weeks in my experience. But feasable. And it works brilliantly: lost tons of fat and the lean mass stayed intact!

My Supplement Philosophy View My Full Supplement Philosophy

Mass-gain supplements

Whey protein: 20-40gr a day (depending on the nutrition requirements of the day)

Creatine monohydrate: 5gr a day, 45 min. before training on workout days

Glutamine: 5 gr after workout (only when """""clean-bulking""""")

My Motivation Philosophy View My Full Motivation Philosophy

unzen85 has not added any philosophy information.

What unzen85 Is Up To

unzen85 added a new profile photo.

6 hours ago

unzen85 updated his motivation level from 9/10 to 10/10.

6 hours ago |
DocHoss, Going4Swole and 1 other like this.
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unzen85 Chest and Biceps. More a therapy session than anything else, but boy did I smash it!

6 hours ago |
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unzen85 is now friends with casta8 and lucky_jatt.

Jun 18, 2013

unzen85 updated his motivation level from 7/10 to 9/10.

Jun 18, 2013 |
DocHoss, ftwsportsfan and 1 other like this.
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unzen85 Test run with minimal weights, but just being back in the gym felt great!! Gotta love it!

Jun 18, 2013 |
DocHoss, ftwsportsfan and 6 others like this.
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unzen85 added a new profile photo.

Jun 17, 2013

unzen85 updated his motivation level from 8/10 to 7/10.

Jun 17, 2013 |
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unzen85 added a new photo to his photo gallery.

Jun 15, 2013 |
MsRoseliciouz and Armstrong10 like this.
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unzen85 updated his motivation level from 10/10 to 8/10.

Jun 15, 2013 |
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unzen85 End result: 2 stitches, 3 feet of bandage and keep it quiet for about a week. More cardio and abs it seems :P

Jun 15, 2013 |
hformaus and doinmiabs like this.
  • it happens dude, hope u get recovered soon

    Jun 15, 2013 |
  • Sure will, bandage will come off in 3-4 days and 7 for the stitches, it's just a small, stupid glitch, nothing more! I'm just being careful because I'm a bass player and that's the one hand that needs to work flawlessly that's all, otherwise I'd be less cautious in the gym :P

    Jun 15, 2013 | |
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unzen85 Should've been LEG DAY but I'll detour to the ER cause I f*@# filleted my left pinky... Genius...

Jun 14, 2013 |
ftwsportsfan and Going4Swole like this.
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unzen85 is now friends with Elsword, Hedgiehog and 1 other.

Jun 13, 2013

unzen85 Abs and cardio. Still glitchless, still enjoying it!

Jun 13, 2013 |
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unzen85 Cardio, and a fantastic sesh this time! 35 mins, 450 cals with the heart steadily between 135 and 145 bpm... faultless!!!

Jun 12, 2013 |
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About Me

About Me:
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Visitor Comments

swimmer2
swimmer2 great bio shot! phenom bbing work. keep it up - jeff Jun 18, 2013 4:41pm
Elsword
Elsword Thanks for the add bro! How's everything going? Jun 15, 2013 1:46pm
Hedgiehog
Hedgiehog Thank you! I love the word you used, "mindblowing". :) Hoping I can make a difference for others to believe they can do it too! Jun 13, 2013 3:48pm
Rosemichelle73
Rosemichelle73 Thanks for the FR and the sweet comments. You are looking great too! Jun 11, 2013 5:00pm
deltorama
deltorama Thanks for the friend request, Luca! And thanks for the kind words! It means a lot to me to be noticed by young fit guys such as yourself! I may be 63, but I'm more obsessed with bodybuilding than ever! And at 28, you've only begun to reach your potential. You've got a great basic physique, and your pec development and separation are outstanding! Keep at it, man! Your physique will be gracing covers before you know it! Jun 10, 2013 12:52pm
muscleric
muscleric awesome profile pic, Luca, shows passion and enthusiasm, buddy. Keep bringing it. Peace, Rich Jun 8, 2013 3:33pm
d-boone
d-boone Great new profile pic. Back looks massive and muscular!! Great job!!!!!!!!!!!!!! Jun 7, 2013 5:59pm
inspire2lift
inspire2lift Thanks for the add. Keep up the great work and dont stop! If you would like motivational quotes/inspiration please follow me. Jun 7, 2013 4:41pm
Dawson1990
Dawson1990 jesus dude your looking good! May 25, 2013 10:16am
BUFFNFIT2456
BUFFNFIT2456 Thanks for the friend request! good to connect with another passionate fitness and muscle building bro! look forward to following one another's progress! May 22, 2013 11:10am
BUFFNFIT2456
BUFFNFIT2456 Great physique and photos Luca!! Stay focused and determined! May 22, 2013 11:03am
selffirst
selffirst I've been running since the weather has turned for the better...Lifting more...Bought a new car...It's a Honda Civic Si...I try to check in when you post new pics...You're progressing well man...All the best....Steven May 16, 2013 4:20am
muscleric
muscleric nice profile pic, delts are looking good, buddy. May 13, 2013 7:26am
selffirst
selffirst Checkin in man...How are you?,,,Keep killin it...Steve May 13, 2013 5:40am
muscleric
muscleric gr8 new profile pic, Luca. WOW, ripped and chiseled physique. way to go, congrats on the transformation. Keep bringing it. May 10, 2013 4:20pm
muscleric
muscleric gr8 profile pic, buddy. awesome obliques and abs. Looking gr8 at 11%. stay focused and keep bringing it. May 10, 2013 7:23am
Going4Swole
Going4Swole How you feeling bro? May 8, 2013 5:10pm
TerrySmithJr
TerrySmithJr Thank You May 8, 2013 7:58am
tiger04
tiger04 Great progress pics! May 5, 2013 1:35pm
selffirst
selffirst Your new profile pic kicks azz....Steve Apr 25, 2013 5:28am
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