When I was 10 years old my dad passed away and left me with a good set of genetics and a desire to build muscle. He was always into lifting but couldn't participate with me due to illness. I looked back at the photos of his lifting days and wanted to be him. I used his photos as motivation to get stronger and healthier. At the time, I didn't realize lifting weights five days per week would instill the healthy discipline that it did.
http://shadi-gym.blogspot.com/
I started lifting weights during my sophomore year of high school in weight training class. At that point, all I knew was basketball. When I realized I wasn't fast or athletic enough to be a college basketball player, I decided to lift and build muscle. It became my new passion and took over my desire to be a good basketball player.
"I'll never forget seeing 154.5 pounds on the scale. That was the point when I decided to get big."
http://shadi-gym.blogspot.com/
The pounds slowly stacked up. From the spring of my sophomore year to the day I graduated from high school, I put on 40 pounds of muscle. I'll never forget looking down at the scale as a skinny sophomore and seeing 154.5 pounds on the scale. It's an image that will be with me for the rest of my life because it gives me motivation. That was the point when I decided to get big.
What workout regimen delivered the best results?
The workout regimen that delivered the best results has been heavy compound lifts with proper form. If you want results, do the same exercises for months and years. The only thing that will change is your intensity. Recovery and nutrition are vital to your success. Spend 5-15 minutes warming up the entire body to stay
injury free.
Day 1: Legs
Squats Squats Squats
5 sets of 15, 12, 10, 8, and 6 reps
Leg Press Leg Press Leg Press
3 sets of 10-12 reps
Single-Leg Deadlift Single-Leg Deadlift Single-Leg Deadlift
3 sets of 12-15 reps
Lunges Lunges Lunges
3 sets of 12-15 reps
http://shadi-gym.blogspot.com/
Day 2: Biceps/Calves
Dumbbell Curls Dumbbell Curls Dumbbell Curls
3 sets of 4-6 reps
EZ-Bar Curls EZ-Bar Curls EZ-Bar Curls
2 sets of 6-8 reps
Hammer Curls Hammer Curls Hammer Curls
2 sets of 8-10 reps
Barbell 21s Barbell 21s Barbell 21s
2 sets
21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM
Standing Calf Raise Standing Calf Raise Standing Calf Raise
10 sets of 10 reps
Printable Page PDF Document
Day 3: Chest
Dumbbell Press Dumbbell Press Dumbbell Press
3 sets of 6-8 reps
Dumbbell Flyes Dumbbell Flyes Dumbbell Flyes
3 sets of 8-12 reps
Dumbbell Decline Press Dumbbell Decline Press Dumbbell Decline Press
3 sets of 6-8 reps
Superset
Cable Cross-Overs Cable Cross-Overs Cable Cross-Overs
3 sets of 8-10 reps
Push-Ups Push-Ups Push-Ups
3 sets of 8-10 reps
Printable Page PDF Document
Day 4: Back/Traps/Rear Delts
Pull-Ups Pull-Ups Pull-Ups
3 sets of 10 reps
Deadlift Deadlift Deadlift
3 sets of 6 reps
Barbell Rows Barbell Rows Barbell Rows
3 sets of 8 reps
Dumbbell Shrugs Dumbbell Shrugs Dumbbell Shrugs
4 sets of 12 reps
Reverse Pec Decks Reverse Pec Decks Reverse Pec Decks
3 sets of 15 reps
Printable Page PDF Document
Day 5: Triceps/Abs/Shoulders
Close-Grip Bench Close-Grip Bench Close-Grip Bench
3 sets of 4-6 reps
Dips Dips Dips
3 sets of 6-8 reps
Skull Crushers Skull Crushers Skull Crushers
3 sets of 6-8 reps
Rope Crunches Rope Crunches Rope Crunches
5 sets of 20 reps
Side Lateral Raises Side Lateral Raises Side Lateral Raises
5 sets of 15 reps
Hanging Leg Raises Hanging Leg Raises Hanging Leg Raises
5 sets of 15-20 reps
Printable Page PDF Document
Day 6 & 7: Off
Amateurs Of The Week Main Page
Amateurs Of The Week
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!
What nutrition plan fueled your body?
Meal 1
Eggs Eggs
4 eggs
Whey Protein Whey
Protein
1/2 serving
Oatmeal Oatmeal
1 cup
Banana Banana
1 banana
Strawberries Strawberries
1/4 cup
Coconut Flakes Coconut Flakes
1 tablespoon
Meal 2
Raw Oats Raw Oats
1 cup
Milk Milk
14 ounces
Whey Protein Whey Protein
1 serving
Banana Banana
1 banana
Natural Peanut Butter Natural Peanut Butter
1 tablespoon
Spinach Spinach
1/2 cup
Meal 3
Grilled Chicken Grilled Chicken
6-8 ounces
Brown Rice Brown Rice
1 cup
Olive Oil Olive Oil
1 tablespoon
Meal 4: Pre-Workout
Raw Oats Raw Oats
1 cup
Milk Milk
14 ounces
Whey Protein Whey Protein
1 serving
Banana Banana
1 banana
Natural Peanut Butter Natural Peanut Butter
1 tablespoon
Spinach Spinach
1/2 cup
Meal 5: Post-Workout
NOW Dextrose NOW Dextrose
50 grams
Meal 6
Steak Steak
6-8 ounces
Brown Rice Brown Rice
1/2 cup
Spinach Spinach
1 cup
Olive Oil Olive Oil
1 tablespoon
Meal 7
Greek Yogurt Greek Yogurt
1/2 cup
Whey Protein Whey Protein
1 serving
Almonds Almonds
1 tablespoon
What supplements gave you an edge?
With Meal 1, 2, & 7
Optimum Gold Standard 100% Whey Optimum Gold Standard 100% Whey
Pre-Workout
Optimum Essential AmiN.O. Energy Optimum Essential AmiN.O. Energy
Optimum Gold Standard 100% Whey Optimum Gold Standard 100% Whey
Intra-Workout
Bodybuilding.com Platinum Series AMINO RECOVERY Bodybuilding.com Platinum Series AMINO RECOVERY
Post-Workout
NOW Dextrose NOW Dextrose
Bodybuilding.com Foundation Series Creatine Monohydrate Bodybuilding.com Foundation Series Creatine 3000
Universal Nutrition Animal Pak Universal Nutrition Animal Pak
How did your passion for fitness emerge?
I love fitness because it takes money, time, and effort, and at the end of every day you look yourself in the mirror and know it was worth every penny. No matter what goes wrong during your day, you know that when most people are drinking beer or eating ice cream, you're headed to the gym.
What/Who motivated you to be a fitness guru?
My dad always lifted weights. I've met many people who talked about how hard he trained. It was instilled in me to be like him. I wouldn't call myself a fitness guru, but I love to lift weights.
Where did you go for inspiration?
There are days when your body is lazy and your mind doesn't want to get anything done. On those days, I prayed on my way to the gym and thanked God for the ability to walk much less be able to go lift weights. You don't know what you have until it's gone. I never want to take my health for granted and thank God for it as much as possible.
"Consistency is my favorite word. It's the difference between success and failure."
What are your future
fitness plans?
My future plans are to reach my genetic potential and be as healthy as possible. I plan to be a college football strength and conditioning coach and be a leader for young college football players. As far as competing goes, if the situation arises I will compete and get into bodybuilding shows. For now, it's all about the weight room and staying healthy.
What is the most important fitness tip?
Consistency is my favorite word. It's the difference between success and failure. Be consistent in your proper training, nutrition, and sleep and you'll be successful.
Who is your favorite competitor?
Jeff Willet is my favorite competitor because he chose to stay natural no matter what. He's an example of someone who reached their genetic potential. Not to take anything away from other bodybuilders, I just believe it's harder to stay natural because the results are much slower and more limited. I would like to meet Jeff someday.
How did Bodybuilding.com help you reach your goals?
I always tell younger guys who ask me questions to do their research. Bodybuilding.com was my research. I've spent more than 100 hours reading Bodybuilding.com articles in my early days. The biggest help is their supplement prices and deals. You cannot expect people to pay an arm and a leg for some supplements. Bodybuilding.com offers the best price on every product I buy.
Blake's Top 5 Gym Tracks
http://shadi-gym.blogspot.com/
"Have Faith In Me" by ADTR
"Over My Head" by ADTR
"Great Day To Be Alive" by Travis Tritt
"Thank God I'm A Country Boy" by John Denver
"It Goes Like This" by Thomas Rhett
http://shadi-gym.blogspot.com/
I started lifting weights during my sophomore year of high school in weight training class. At that point, all I knew was basketball. When I realized I wasn't fast or athletic enough to be a college basketball player, I decided to lift and build muscle. It became my new passion and took over my desire to be a good basketball player.
"I'll never forget seeing 154.5 pounds on the scale. That was the point when I decided to get big."
http://shadi-gym.blogspot.com/
The pounds slowly stacked up. From the spring of my sophomore year to the day I graduated from high school, I put on 40 pounds of muscle. I'll never forget looking down at the scale as a skinny sophomore and seeing 154.5 pounds on the scale. It's an image that will be with me for the rest of my life because it gives me motivation. That was the point when I decided to get big.
What workout regimen delivered the best results?
The workout regimen that delivered the best results has been heavy compound lifts with proper form. If you want results, do the same exercises for months and years. The only thing that will change is your intensity. Recovery and nutrition are vital to your success. Spend 5-15 minutes warming up the entire body to stay
injury free.
Day 1: Legs
Squats Squats Squats
5 sets of 15, 12, 10, 8, and 6 reps
Leg Press Leg Press Leg Press
3 sets of 10-12 reps
Single-Leg Deadlift Single-Leg Deadlift Single-Leg Deadlift
3 sets of 12-15 reps
Lunges Lunges Lunges
3 sets of 12-15 reps
http://shadi-gym.blogspot.com/
Day 2: Biceps/Calves
Dumbbell Curls Dumbbell Curls Dumbbell Curls
3 sets of 4-6 reps
EZ-Bar Curls EZ-Bar Curls EZ-Bar Curls
2 sets of 6-8 reps
Hammer Curls Hammer Curls Hammer Curls
2 sets of 8-10 reps
Barbell 21s Barbell 21s Barbell 21s
2 sets
21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM
Standing Calf Raise Standing Calf Raise Standing Calf Raise
10 sets of 10 reps
Printable Page PDF Document
Day 3: Chest
Dumbbell Press Dumbbell Press Dumbbell Press
3 sets of 6-8 reps
Dumbbell Flyes Dumbbell Flyes Dumbbell Flyes
3 sets of 8-12 reps
Dumbbell Decline Press Dumbbell Decline Press Dumbbell Decline Press
3 sets of 6-8 reps
Superset
Cable Cross-Overs Cable Cross-Overs Cable Cross-Overs
3 sets of 8-10 reps
Push-Ups Push-Ups Push-Ups
3 sets of 8-10 reps
Printable Page PDF Document
Day 4: Back/Traps/Rear Delts
Pull-Ups Pull-Ups Pull-Ups
3 sets of 10 reps
Deadlift Deadlift Deadlift
3 sets of 6 reps
Barbell Rows Barbell Rows Barbell Rows
3 sets of 8 reps
Dumbbell Shrugs Dumbbell Shrugs Dumbbell Shrugs
4 sets of 12 reps
Reverse Pec Decks Reverse Pec Decks Reverse Pec Decks
3 sets of 15 reps
Printable Page PDF Document
Day 5: Triceps/Abs/Shoulders
Close-Grip Bench Close-Grip Bench Close-Grip Bench
3 sets of 4-6 reps
Dips Dips Dips
3 sets of 6-8 reps
Skull Crushers Skull Crushers Skull Crushers
3 sets of 6-8 reps
Rope Crunches Rope Crunches Rope Crunches
5 sets of 20 reps
Side Lateral Raises Side Lateral Raises Side Lateral Raises
5 sets of 15 reps
Hanging Leg Raises Hanging Leg Raises Hanging Leg Raises
5 sets of 15-20 reps
Printable Page PDF Document
Day 6 & 7: Off
Amateurs Of The Week Main Page
Amateurs Of The Week
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!
What nutrition plan fueled your body?
Meal 1
Eggs Eggs
4 eggs
Whey Protein Whey
Protein
1/2 serving
Oatmeal Oatmeal
1 cup
Banana Banana
1 banana
Strawberries Strawberries
1/4 cup
Coconut Flakes Coconut Flakes
1 tablespoon
Meal 2
Raw Oats Raw Oats
1 cup
Milk Milk
14 ounces
Whey Protein Whey Protein
1 serving
Banana Banana
1 banana
Natural Peanut Butter Natural Peanut Butter
1 tablespoon
Spinach Spinach
1/2 cup
Meal 3
Grilled Chicken Grilled Chicken
6-8 ounces
Brown Rice Brown Rice
1 cup
Olive Oil Olive Oil
1 tablespoon
Meal 4: Pre-Workout
Raw Oats Raw Oats
1 cup
Milk Milk
14 ounces
Whey Protein Whey Protein
1 serving
Banana Banana
1 banana
Natural Peanut Butter Natural Peanut Butter
1 tablespoon
Spinach Spinach
1/2 cup
Meal 5: Post-Workout
NOW Dextrose NOW Dextrose
50 grams
Meal 6
Steak Steak
6-8 ounces
Brown Rice Brown Rice
1/2 cup
Spinach Spinach
1 cup
Olive Oil Olive Oil
1 tablespoon
Meal 7
Greek Yogurt Greek Yogurt
1/2 cup
Whey Protein Whey Protein
1 serving
Almonds Almonds
1 tablespoon
What supplements gave you an edge?
With Meal 1, 2, & 7
Optimum Gold Standard 100% Whey Optimum Gold Standard 100% Whey
Pre-Workout
Optimum Essential AmiN.O. Energy Optimum Essential AmiN.O. Energy
Optimum Gold Standard 100% Whey Optimum Gold Standard 100% Whey
Intra-Workout
Bodybuilding.com Platinum Series AMINO RECOVERY Bodybuilding.com Platinum Series AMINO RECOVERY
Post-Workout
NOW Dextrose NOW Dextrose
Bodybuilding.com Foundation Series Creatine Monohydrate Bodybuilding.com Foundation Series Creatine 3000
Universal Nutrition Animal Pak Universal Nutrition Animal Pak
How did your passion for fitness emerge?
I love fitness because it takes money, time, and effort, and at the end of every day you look yourself in the mirror and know it was worth every penny. No matter what goes wrong during your day, you know that when most people are drinking beer or eating ice cream, you're headed to the gym.
What/Who motivated you to be a fitness guru?
My dad always lifted weights. I've met many people who talked about how hard he trained. It was instilled in me to be like him. I wouldn't call myself a fitness guru, but I love to lift weights.
Where did you go for inspiration?
There are days when your body is lazy and your mind doesn't want to get anything done. On those days, I prayed on my way to the gym and thanked God for the ability to walk much less be able to go lift weights. You don't know what you have until it's gone. I never want to take my health for granted and thank God for it as much as possible.
"Consistency is my favorite word. It's the difference between success and failure."
What are your future
fitness plans?
My future plans are to reach my genetic potential and be as healthy as possible. I plan to be a college football strength and conditioning coach and be a leader for young college football players. As far as competing goes, if the situation arises I will compete and get into bodybuilding shows. For now, it's all about the weight room and staying healthy.
What is the most important fitness tip?
Consistency is my favorite word. It's the difference between success and failure. Be consistent in your proper training, nutrition, and sleep and you'll be successful.
Who is your favorite competitor?
Jeff Willet is my favorite competitor because he chose to stay natural no matter what. He's an example of someone who reached their genetic potential. Not to take anything away from other bodybuilders, I just believe it's harder to stay natural because the results are much slower and more limited. I would like to meet Jeff someday.
How did Bodybuilding.com help you reach your goals?
I always tell younger guys who ask me questions to do their research. Bodybuilding.com was my research. I've spent more than 100 hours reading Bodybuilding.com articles in my early days. The biggest help is their supplement prices and deals. You cannot expect people to pay an arm and a leg for some supplements. Bodybuilding.com offers the best price on every product I buy.
Blake's Top 5 Gym Tracks
http://shadi-gym.blogspot.com/
"Have Faith In Me" by ADTR
"Over My Head" by ADTR
"Great Day To Be Alive" by Travis Tritt
"Thank God I'm A Country Boy" by John Denver
"It Goes Like This" by Thomas Rhett
ليست هناك تعليقات:
إرسال تعليق