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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
CURRENT BODY FAT
10.5
%
Jun 8, 2013
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
Philosophy
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.
unzen85 Chest and Biceps. More a therapy session than anything else, but boy did I smash it!
6 hours ago | Like
unzen85 Test run with minimal weights, but just being back in the gym felt great!! Gotta love it!
Jun 18, 2013 | Like
unzen85 added a new photo to his photo gallery.
MsRoseliciouz and Armstrong10 like this.
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 | Likeunzen85 Should've been LEG DAY but I'll detour to the ER cause I f*@# filleted my left pinky... Genius...
Jun 14, 2013 | Like
ftwsportsfan and Going4Swole like this.
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 | LikeVisitor Comments
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
Thanks for the FR and the sweet comments. You are looking great too!
Jun 11, 2013 5:00pm
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
awesome profile pic, Luca, shows passion and enthusiasm, buddy. Keep bringing it. Peace, Rich
Jun 8, 2013 3:33pm
d-boone
Great new profile pic. Back looks massive and muscular!! Great job!!!!!!!!!!!!!!
Jun 7, 2013 5:59pm
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
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
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
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
gr8 profile pic, buddy. awesome obliques and abs. Looking gr8 at 11%. stay focused and keep bringing it.
May 10, 2013 7:23am
unzen85 added a new profile photo.