I was also a Military Fitness Instructor and took pride in my job. I loved to stay fit and healthy but I still knew something was missing. It was my competitive edge not being fulfilled. I started really getting into bodybuilding around my mid-twenties.

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Christopher Pena

• Close-Grip Bench Press: 3-4 sets of 8-12 reps
• Machine Dip: 3 sets of 8-12 reps
• Overhead Cable Extension: 7 sets of 8-12 reps
• Skull Crushers: 7 sets of 8-12 reps
• Alternate Dumbbell Curls: 3-4 sets of 8-12 reps
• Machine Preacher Curl: 3 sets of 8-12 reps
• EZ-Bar Curl: 7 sets of 8-12 reps, 30-45 sec rest while sipping water
• Seated Calf Raises: 3-4 set of 15-20 reps
• Standing Calf Raises: 3-4 set of 15-20 reps
• Smith Machine Calf Raises: 7 sets of 8-12 reps, 30-45 sec rest while sipping water

• Leg Extensions: 3-4 sets of 8-15 reps
• Squats: 4 sets of 8-12 reps
• Hack Squat Or Leg Press: 3 sets of 8-15 reps
• Leg Extension Or Leg Press: 7 sets of 8-15 reps
• Lying Leg Curls: 3-4 sets of 10-15 reps
• Stiff-Leg Deadlift: 3-4 sets of 10-12 reps
• Single Leg Curl: 3-4 sets of 10-15 reps each
• Seated Leg Curls: 7 sets of 10-15 reps

• Incline Dumbbell Press: 3-4 sets of 8-12 reps
• Incline Dumbbell Flyes: 3 sets of 8-12 reps
• Flat Dumbbell Press: 3 sets of 8-12 reps
• Pec Deck Or Cable Crossover: 7 sets of 8-12 reps
• Cable Lying Triceps Extension: 3-4 sets of 8-12 reps
• Cable Overhead Triceps Extension-Rope: 3-4 sets of 8-12 reps
• Decline Skull Crushers: 3-4 sets of 8-12 reps
• Cable Reverse-Grip Triceps Extension: 7 sets of 8-12 reps, 30-45 sec rest while sipping water

• Neutral-Grip Chin-Ups: 3 sets to failure
• Wide-Grip Pulldowns: 3 sets of 8-12 reps
• Barbell Row: 3 sets of 8-12 reps
• Barbell Pullover: 7 sets of 8-15 reps
• Dumbbell Shrugs: 3-4 sets of 8-12 reps
• Machine Shrugs: 7 sets of 8-12 reps
• Seated Calf Raises: 3-4 set of 15-20 reps
• Standing Calf Raises: 3-4 set of 15-20 reps
• Smith Machine Calf Raises: 7 sets of 8-12 reps, 30-45 sec rest while sipping water

• Seated Dumbbell Press: 4 sets of 8-12 reps
• Dumbbell Front Raise: 3 sets of 8-12 reps
• Dumbbell Lateral Raise: 3 sets of 8-12 reps
• Alternate Hammer Curl: 3 sets of 8-12 reps
• Alternate Incline Dumbbell Curl: 3 sets of 8-12 reps
• Cable Hammer Curl-Rope Attachment: 7 sets of 8-12 reps, 30-45 sec rest while sipping water

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Christopher Pena

• 9 egg whites, 1 whole egg, Mrs. Dash seasoning
• 1 cup oatmeal with cinnamon

• 8 oz chicken breast, Mrs. Dash seasoning
• 1 baked potato
• 1 cup greens

• 40g whey protein isolate

• 1 cup brown rice
• 8 oz tilapia
• 1 cup greens

• 1 cup brown rice
• 8 oz tilapia
• 1 cup greens

• 8 oz chicken breast
• 1 cup greens

• 40g whey protein isolate

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Christopher Pena

• Species Nutrition Isolyze: 40g
• Muscle Fortress Muscle Stack Pack: 1 packet

• Evogen EVP: 1.5 scoops
• Cheap Supplements Glutamine: 5g

• Evogen Cell K.E.M.: 1.5 scoops

• Species Nutrition Isolyze: 40g
• Optimum Nutrition ZMA: 3 caps
• Higher Power CLA: 3 caps
• USPlabs Super Cissus: 3 caps
• Higher Power L-Carnitine: 3 caps
• MHP Probolic-SR: 5g
• Champion Nutrition Liver Cleanse: 1 cap

What Motivates You To Follow A Healthy Lifestyle?

I love feeling like a "well oiled machine" when I'm around 4 weeks out from my show. I've been healthy for most of my life, and bodybuilding show prep takes you to another elite level of a healthy lifestyle.

What Made You Want To Achieve Your Goals?

In 2008, was living in Panama City, FL as a personal trainer, and gym manager. My friend that was living in Denver invited me to come and visit. While in Denver, I worked out at Armbrust Pro Gym and saw the massive Phil Heath and knew that bodybuilding was the competitive edge I was missing in life. I immediately fell in love with Denver.

My fiancée and I decided to relocate to beautiful Denver, CO. I trained hard for a year and dieted 12 weeks for my first competition. I competed at the 2010 Tokyo Joe's Colorado State Bodybuilding Championships. I received 1st place novice lightweight and 2nd place lightweight open. I am currently training for the 2011 Jr. Nationals Bodybuilding Championships in my hometown of Chicago, IL.

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