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  #1  
Old 10-13-2013
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Narkissos Narkissos is offline
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Default Capping Capadonna

Client Screen Name: Capadonna
Name: Raymond

Sex: Dude

Current Weight: 290 lbs (@ 5' 11")

Current Bodyfat Percentage: Calipers read 33.4%... however, I had difficulty pinching readings in a number of areas... so it'd fathom that his bodyfat percentage is actually higher.


Measurements:
  • Bust/Chest: 46 1/4"
  • Waist: 48 1/2"
  • Hips: 52 1/2"
  • Upper Thighs: 32 1/4" (R)
  • Lower Thighs: 25" (R)
  • Calves: 17 1/4" (R)
  • Forearms: 12 1/2" (R)
  • Neck: 17"
  • Upper Arms: 16 3.4" (R)
Additional considerations:
Squats – good;
Posterior flexibility – Good.
Push-ups – good;
Shoulder flexibility – Good in left shoulder; impinged in right shoulder


Current Level of Activity: Lightly active.

Absolute Goals for this Getnarked.net/Apollo Fitness Barbados Consultation: In his own words:

“having a maximum weight of 200/sub-200; being able to walk around without a shirt (not having a stomach and so on); being healthy."


________________________________________________

Welcome aboard Raymond. :)

~C
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  #2  
Old 02-14-2014
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Capadonna Capadonna is offline
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Had a recent assessment by a nurse today. At the start of Phase 2 weight is now 265 and actual bodyfat percentage is 36.8% Pulse reading is 65 and b/p is 136/93.

Not great but showing improvement.

Just gotta be more fucking consistent with program.

Thanks Corey
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  #3  
Old 02-17-2014
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Thank *you* for checking in.

The year is still young... Let's make it epic.
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  #4  
Old 02-23-2014
Bobbystealz Bobbystealz is offline
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Bump.
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  #5  
Old 02-24-2014
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Capadonna Capadonna is offline
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24/2/2014 5:07am - restart of Phase 2 (due to gastro)

Warm-up: 15 mins stationary bike
Barbell shoulder press:
@20kg - 15rep, 15rep, 15, 15
Dumbbell floor press:
@17.5kg - 15, 12, 13(with pause), 12(with pause)
Dumbbell Row:
@17.5kg - 15(r) 15(l)
@20kg - 15(r) 13(l)
12(r) 13(l)
12(r) 12(l)
Bodyweight squat:
30, 30, 30, 30,

Barbell calf raises:
@70kg - 15, 15, 15,
@100kg - 13

7:00am Breakfast scramble egg & 2 Rivita crackers (yuck)
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  #6  
Old 02-25-2014
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Capadonna Capadonna is offline
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25/2/2014 5:20am - Cardio day (yipeeeee....)

15 mins row machine
20 mins walk/jog
20 mins stationary bike
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  #7  
Old 02-28-2014
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Narkissos Narkissos is offline
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Quote:
Originally Posted by Bobby Stealz View Post
Bump.
Thanks Steve.

Are you all recovered Raymond?
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  #8  
Old 03-01-2014
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Capadonna Capadonna is offline
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As much as I can.......

26/2/2014 @ 5:07am (back to the pain)

T-bar row @ 35kg - 15, 15, 14, 13

Dead lifts @ 35kg - 10 w/ pause, 15 w/ pause, 12 w/ pause, 8

Single calf raises (free) -
15(r) 15(l)
15(r) 15(l)
15(r) 15(l)
15(r) 15(l)

Barbell upright row @ 20kg - 15, 15, 15, 15

Plank - 37sec, 42sec, 32sec, 27 sec
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  #9  
Old 03-01-2014
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Capadonna Capadonna is offline
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27/2/2014 @ 5:20am (more pain)

15 mins stationary bike @ intensity 7
15 mins row machine
15 mins stationary bike @ intensity 3
30 mins walk on treadmill
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  #10  
Old 03-03-2014
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Narkissos Narkissos is offline
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Niceness!

And the diet?
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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