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Age 30
Height 5' 11"
Weight 180 lbs.
Body Fat 5%

I began training about 5 years ago. I have a couple of friends that are in the bodybuilding circuit. I'm a very competitive individual and it was always about who can get the biggest. I take working out very seriously and I love to see my body change. Between dieting and training, it's amazing how when the two are combined right, you see such a difference. This is where my motivation came from.

My biggest flaw are my legs. I used to hate training legs. Why? Because I had to WORK HARD for size on legs. Now I say to myself, "Today is leg day, they can only get better" and that's exactly what happened. Now, I want them bigger. This is a challenge for me, but I love challenges!

 

 

 

 

Sunday - Rest

Exercise: Sets: Reps: Rest(s):
Moderate Walk - 15 minutes      

Note: I don't need to do too much cardio because of the level of activity I do at work.

Diet & Supplements

Breakfast:
10:00: PROTEIN SHAKE
Lunch: HIGH PROTEIN & HIGH CARB MEAL (POTATOES & CHICKEN OR PASTA WITH CHICKEN & VEGGIES)
2:00 - 0 CARB SHAKE
4:00 (PRE WORKOUT) HIGH WHEY PROTEIN SHAKE
7:00 (POST WORKOUT) HIGH WHEY PROTEIN SHAKE
Dinner: HIGH PROTEIN & HIGH CARB MEAL (POTATOES & CHICKEN OR PASTA WITH CHICKEN & VEGGIES)
Before Bed: MICELLAR CASEIN PROTEIN
Cheat Food: TACO BELL OR PIZZA
Note: I have to eat more and higher amount of protein to keep the volume of muscle because of activity that I have at work. I'm always running around, which causes me to lose a lot of calories throughout the day.

Monday - Chest & Triceps

Exercise: Sets: Reps: Rest(s):
Incline Chest Press 3 10-12 (1 set warm-up, 12-15 reps) 30 sec- 1 min
Bench Press 3 10-12 (last set heavy) 1 min
Decline Chest Press 3 10-12 (last set heavy) 1 min
Peck Fly 3 10-12 1 min
       
Cable Pull Down 3 10-12 1 min
Single Arm Pull Down 3 10-12 1 min
Dips 3 10-12 1 min

Tuesday - Back & Biceps

Exercise: Sets: Reps: Rest(s):
Wide Grip Lat Pulldown 3 10-12 (1 set warm-up, 12-15 reps) 30 sec - 1 min
T-Bar Rows 3 10-12 (last set heavy) 1 min
Seated Table Rows 3 10-12 (last set heavy) 1 min
Back Extensions 3 10-12 (last set heavy) 1 min
       
Barbell Curls 3 10-12 1 min
Single Arm Dumbbell Curls 3 10-12 1 min
Cable Curls 3 10-12 (last set until exhaustion) 1 min

Wednesday - Shoulders

Exercise: Sets: Reps: Rest(s):
Dumbbell Shoulder Press 3 10-12 ( 1set warm-up, 12-15 reps) 30 sec - 1 min
Dumbbell Lateral Raises 3 10-12 1 min
Dumbbell Front Raises 3 10-12 1 min

Thursday - Legs

Exercise: Sets: Reps: Rest(s):
Smith Machine Squats 3 15-20 ( 1 set warm-up) 1 min
Hack Squats 3 15-20 1 min
Lunges (with weights) 3 20 each leg 1 min
Leg Press 3 15-20 1 min
Leg Extension 3 15-20 1 min
Leg Curls 3 15-20 1 min
Calf (pick an exercise) 3 15-20 1 min

Friday

Exercise: Sets: Reps: Rest(s):
Rest      

Saturday

Exercise: Sets: Reps: Rest(s):
Rest      
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