JDUNPHY'S DORM ROOM
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dorm room homeABOUT JDUNPHY
- Age: 40
- Gender: Male
- Location: MA
- Gym: Home/Work/Jordans Fittness
- Height: 5' 10"
- Weight: 177.5
- Posts: 167 (view posts)
- Merits: 11 merits
- Title: Freshman
FAVORITE ...
- Supplements:
ON 100% gold (starting 6-10)
ON Serious Mass (for now)
Universal Animal Pak
Universal Animal Flex
Universal Animal Cuts (started 6-03)
- Exercises:
Dumbbell Press 15x20 15x20 15x25 15x25 15x30
Lateral Raises 15x15 15x15 15x20 15x20 15x25
Front Raises 10x15 10x15 10x15 15x20 15x25
Leg Extensions 40lb x 15 40lb x 15 40lb x 15 50lb x 15 50lb x 15
Leg Curls 40lb x 15 40lb x 15 40lb x 15 50lb x 15 50lb x 15
Seated Calf 110lb x 15 140lb x 15 150lb x 15 160lb x 15 170lb x 15
Squats 200lb x 15 200lb x 15 220lb x 15 230lb x 15 250lb x 15
Pullups 1/2 x 10 (90)1/2 x 10(90)1/2 x 10(90)1/2 x 10(80)1/2 x 10(80)
Seated Rows 15 x 130 15 x 130 15 x 130 15 x 150 15 x 150
Lat Pulldowns 15 x 80 15 x 90 15 x 90 15 x 100 15 x 110
Lower Raise 15 x 25 15 x 25 15 x 25 15 x 35 15 x 35
T-Bar Rows 15 x 80 15 x 80 15 x 80 15 x 90 15 x 90
Pushups 15 15 15 15 15
Dmbl Bench Press 35lb x 15 40lb x 15 40lb x 15 45lb x 15 50lb x 15
Dmbl Decline Bench 35lb x 15 40lb x 15 40lb x 15 45lb x 15 50lb x 15
Dmbl Incline Bench 30lb x 15 35lb x 15 35lb x 15 40lb x 15 45lb x 15
Butterfly (bench) 15lb x 15 15lb x 15 15lb x 15 20lb x 15 20lb x 15
Dmbl Curls 25lb x 15 25lb x 15 30lb x 15 30lb x 15 35lb x 15
Cable Curls 70lb x 15 70lb x 15 80lb x 15 90lb x 15 100lb x 15
Hammer Curls 15lb x 15 15lb x 15 20lb x 15 20lb x 15 25lb x 15
Wrist Curls 20lb x 15 20lb x 15 20lb x 15 25lb x 15 25lb x 15
Triceps Pushdown 60lb x 15 60lb x 15 70lb x 15 70lb x 15 80lb x 15
JDUNPHY'S BODY STATS
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JDUNPHY'S BLOG ENTRY
OLD GUY NEW BODY
I've always been an active person (Hockey is my passion) but when i turned 30 i began to have Kids (4 Beautiful Girls and one Handsome son) so working out has been a challenge for some time now. My youngest is 3 now so i have begun to get back into a semi regular routine. my goals are to get back down to about 170 with approximately 10% body fat(not shooting for the stars just yet LOL). i usually maintain a better than average diet ground chicken or turkey, chicken breast, turkey slices, caned tuna, cottage cheese, oatmeal, Egg Whites (from egg white international) spinach, regular salad, not a lot of fruits but various kinds. I do have my cheat day (like most do) but even on that day i keep the meat to a chicken or steak with veggies but its the Miller Light's and the Buffalo Wings that get me. my supplements don't vary that much Animal Pak (everyday, Optimum Nutrition Mass for the calories and amount of protein per serving when I'm taking Animal M-Stak and I'll use Optimum Nutrition 100% gold whey with Animal Cuts. I've tried others but this is what my body seems to get the best reaction from. For Training i am currently doing 1 muscle group per day Legs, Arms, Shoulders, Chest, Back and on my 6 day i'll pick 1 exercise per muscle group for a full body W/O. i try to do my light cardio in the AM 20 - 25 mins and since i play hockey 2 times a week i figure thats enough for these old bones. for Abs it varies from day to day but i try to hit them 4 times a week alternating from obliques and frontal. here is what i try to stick to for a W/O
Arnold Dumbbell Press 15x20 15x20 15x25 15x25 15x30
Lateral Raises 15x15 15x15 15x20 15x20 15x25
Front Raises 10x15 10x15 10x15 15x20 15x25
Leg Extensions 40lbx15 40lbx15 40lbx15 50lbx15 50lbx15
Leg Curls 40lbx15 40lbx15 40lbx15 50lbx15 50lbx15
Seated Calf 110x15 140x15 150x15 160x15 170x15
Squats 200x15 200x15 220x15 230x15 250x15
Pullups assist 1/2x10 1/2x10 1/2x10 1/2x10 1/2x10
Seated Rows 15x130 15x130 15x130 15x150 15x150
Lat Pulldowns 15x80 15x90 15x90 15x100 15x110
Lower Raise 15x25 15x25 15x25 15x35 15x35
T-Bar Rows 15x80 15x80 15x80 15x90 15x90
Pushups 15 15 15 15 15
Dumbbell Bench Press 35x15 40x15 40x15 45x15 50x15
Dumbbell Decline Bench 35x15 40x15 40x15 45x15 50x15
Dumbbell Incline Bench 30x15 35x15 35x15 40x15 45x15
Dumbbell Butterfly 15x15 15x15 15x15 20x15 20x15
Dumbbell Curls 25x15 25x15 30x15 30x15 35x15
Cable Curls 70x15 70x15 80x15 90x15 100x15
Hammer Curls 15x15 15x15 20x15 20x15 25x15
Wrist Curls 20x15 20x15 20x15 25x15 25x15
Cable Triceps 60x15 60x15 70x15 70x15 80x15
Arnold Dumbbell Press 15x20 15x20 15x25 15x25 15x30
Lateral Raises 15x15 15x15 15x20 15x20 15x25
Front Raises 10x15 10x15 10x15 15x20 15x25
Leg Extensions 40lbx15 40lbx15 40lbx15 50lbx15 50lbx15
Leg Curls 40lbx15 40lbx15 40lbx15 50lbx15 50lbx15
Seated Calf 110x15 140x15 150x15 160x15 170x15
Squats 200x15 200x15 220x15 230x15 250x15
Pullups assist 1/2x10 1/2x10 1/2x10 1/2x10 1/2x10
Seated Rows 15x130 15x130 15x130 15x150 15x150
Lat Pulldowns 15x80 15x90 15x90 15x100 15x110
Lower Raise 15x25 15x25 15x25 15x35 15x35
T-Bar Rows 15x80 15x80 15x80 15x90 15x90
Pushups 15 15 15 15 15
Dumbbell Bench Press 35x15 40x15 40x15 45x15 50x15
Dumbbell Decline Bench 35x15 40x15 40x15 45x15 50x15
Dumbbell Incline Bench 30x15 35x15 35x15 40x15 45x15
Dumbbell Butterfly 15x15 15x15 15x15 20x15 20x15
Dumbbell Curls 25x15 25x15 30x15 30x15 35x15
Cable Curls 70x15 70x15 80x15 90x15 100x15
Hammer Curls 15x15 15x15 20x15 20x15 25x15
Wrist Curls 20x15 20x15 20x15 25x15 25x15
Cable Triceps 60x15 60x15 70x15 70x15 80x15
