New Update!!!

I joined the body building.com push your limits challenge for Oct 20th!

I'm part of #teamshred!

Here's my start weight & info
measurements
neck 14 1/4 inches
chest 43 inches
waist 34 inches
hips 39 inches
left thigh 24 1/4 inches
right thigh 26 inches
left calve 15 inches
right calve 15 1/4 inches
left arm 14 1/4 inches
right arm 14 1/2 inches
left forearm 11 inches
right forearm 12 inches

Total weight 193.5 I got fatter because I haven't been playing sports as much.

Total body fat % 19.75% base on measurements & weight + height 5.9ft

I hope i'm in the top 20! or better be #1!

I'm using http://www.healthstatus.com/calculate/body-fat-percentage-calculator for body fat %

The Afterburn Effect To Burn Fat: Myth Or Scientifically Proven Fact?

The Afterburn effect: A myth or a scientifically proven fact? Find out how to burn calories with short workouts and during rest.

Fitness Results #4

My results from 4/5/2014 Total weight 181 1/2 lb. -2lb = 1791/2 lb usng body fat calculator I'm 14.14 % fat US army  Link http://www.healthstatus.com/calculate/body-fat-percentage-calculator

My measurements: Neck 14 inches,
Chest 37 inches when relax & 39 inches flexed breathing in.
Waist 29 inches when relax, 31 inches breathing in & expanding the belly, 27 1/2 inches breathing out & bring belly inward.
Hips 38 inches
Right Thigh 22 1/2 inches relax, 23 inches flex press down with the heel.
Left Thigh 22 1/2 inches 22 inches flex press down with the heel.
Right Calve 15 inches. - Left Calve 14 1/2 inches
Both Flexing Right Upper Arm 14 1/2 inches. - Left Upper Arm 14 inches
Total inches when flexing 221 my last test post
http://dhbodybuilding.blogspot.com/2014/02/DH-Fitness-Results-3.html

Spot where I measured
Chest I measure on top of my nipples.
Abdominals I measure 3 inches up from my belly button.
Hips I measure 6 inches down from my belly button.
Upper arms I measure 4 inches off the line from elbow.
Forearm/Lower arm I measure 2inches off the line from elbow & Hand downward with both hands. 
Thighs I measure 8 inches off knee cap in a spot that gone in a bit.
Calves I measure 11 inches from the floor & Toes pointed up.

1-Rep Max

I know my max maybe a warm up for some teenage girls, but I working on building more power. My goals are: Bench press 450 lbs, Squat 800 lbs, Leg press  1500 lbs, Deadlift 800 lbs, Shoulder shrugs 540 lbs.

Why I'm Not Gaining Muscle

Created:
workout log,
sleep log,
diet log,
energy level log,
cardio log,
recovery and rest log,
goals log.

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Bodybuilding Goal Setting Mistake

AVOID Publicizing Your Bodybuilding Goals?

How To Set Goals

1. Write down exactly what you really want.

2. Write down when you want to achieve it or get it.

3. What are you will to do, to achieve or get your goal.

4. Make a plan on how to achieve or get your goal.

5. Review your plan daily & Act!! Do IT!!!

Go To Bodybuilding.DorianHowell.com

How To Lift More Weight On Bench Press

HOW to Increase Your Bench Press

Image by freedigitalphotos.net & stockimages

Muscles used in the bench press:
chest, shoulder, triceps.
Sub muscles:
back, legs, core.
To lift more workout your weakness muscle or muscles and that will be the triceps & shoulder/deltoids, good exercise for that will be close-grip bench press for triceps & overhead shoulder press for deltoids this exercise will help the incline bench press too!

For more good info Go To bodybuilding.dorianhowell.com