How Did You Get Started?

I started working out when I was 16 just to look better and feel better. I soon became obsessed with it and totally changed my lifestyle to accommodate it. Since then, I have become a raw-foods vegan, very strict with my diet, and have become a signed fitness model.

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Cody Myers.

What Workout Plan Worked Best For You?

I have changed my routine throughout the years but the one that works the best for me, and I currently stick with, is 6 days on, 1 day off. I do long distance cardio along with calisthenics and weight training every day except my rest day.

TERMS YOU'LL NEED TO KNOW

Superset - Two exercises are performed consecutively without any rest. Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point. Rest-Pause - Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount. Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle. Add Sets - An add set is the reverse of a drop set in that as you progress the weight used increases with each set. [ Learn More About Reading Workout Logs ]

Monday: Chest/Back/Abs/Obliques/Core

• Cardio: 12 mile run outside, non-stop
• Triset:
  
  Incline pushups: 6 sets of 15 reps
  Standard pushups: 6 sets of 15 reps
  Decline pushups: 6 sets of 15 reps
• Superset:
  
  Dumbbell Flyes: 5 add sets of 10 reps
  Dumbbell Press: 5 add sets of 10 reps
• Superset:
  
  Dumbbell pullovers: 5 sets of 10 reps
  Standard Pushups: 5 sets of 10 reps
• Superset:
  
  Cable Crossovers: 5 sets of 10 reps
  Standard pushups: 5 sets of 10 reps
• Triset:
  
  Incline Bench: 3 add sets of 15 reps
  Flat bench: 3 add sets of 15 reps
  Decline bench: 3 add sets of 15 reps
• Machine Flyes: 3 add sets of 12,10,8 reps
• Giant set:
  
  Standard shoulder-width Overhand-grip Chinups: 3 sets of 15 reps
  Underhand grip pull-ups: 3 sets of 15 reps
  Hammergrip pull-ups (right hand over left): 3 sets of 15 reps
  Hammergrip pull-ups (left hand over right): 3 sets of 15 reps
• Superset:
  
  Standard shoulder width Overhand grip Chinups: 3 sets of 10 reps
  Bent over barbell rows: 3 sets of 10 reps
• Superset:
  
  Standard shoulder width overhand grip chin ups: 3 sets of 10 reps
  Hammergrip T-bar row: 3 sets of 10 reps
• Superset:
  
  Lat pulldown: 3 sets of 12 reps
  Machine row: 3 sets of 10 reps
• Superset:
  
  Straight arm cable pushdowns: 3 add sets of 10 reps
  Cable rows: 3 add sets of 10 reps
• Shrugs: 3 sets of 15 reps
• Superset:
  
  V-ups: 3 sets of 12 reps
  Leg raises: 3 sets of 15 reps
• Superset:
  
  Alternate-side ab crunches: 3 sets of 20 reps
  Back extensions: 3 sets of 15 reps
• Superset:
  
  Machine Crunches: 3 add sets of 10 reps
  Cable Crunches: 3 sets of 8 reps
• Hanging Leg Raises (straight legs, toes to the bar): 3 sets of 10 reps
• Full Body Circuit (Repeated 5x post-cardio):
  
  Standard grip, overhand chin-ups: 15 reps
  Bodyweight dips: 10 reps
  Pushups: 10 reps
  Leg raises: 10 reps
  Bodyweight Lunges: 10 reps
  Bodyweight Calf Raises: 10 reps

Tuesday: Shoulders/Biceps/Triceps/Forearms

• Cardio: Run 5 miles non-stop outside
• Triset:
  
  Front Dumbbell Raises: 5 sets of 10 reps
  Lateral Dumbbell Raises: 5 sets of 10 reps
  Rear Dumbbell Raises: 5 sets of 10 reps
• Dumbbell Shoulder Press: 3 sets of 10 reps
• Superset:
  
  Barbell Shoulder Press: 3 sets of 10 reps
  Military press: 3 sets of 10 reps
• Superset:
  
  Upright Barbell Rows: 5 add sets of 15,15,12,12,10 reps
  Shrugs: 3 sets of 15 reps
• Triset:
  
  Internal Cable rotations: 3 sets of 10 reps
  External Cable rotations: 3 sets of 10 reps
  Rear Cable raises (One Arm): 3 sets of 10 reps
• Pec Deck Rear Delt Flyes: 3 add sets of 12,10,8 reps
• Bodyweight Dips: 5 sets of 15 reps
• Superset:
  
  Cable Pushdowns: 5 add sets of 10 reps
  Triceps Pushups: 5 sets of 10 reps
• Superset:
  
  Skull crushers: 3 sets of 10 reps
  Close-grip Bench press: 3 sets of 12 reps
• Superset:
  
  Dumbbell Triceps Extensions: 3 sets of 8 reps
  Bench dips: 3 sets of 12 reps
• Superset:
  
  Alternating Dumbbell curls: 3 sets of 8 reps
  Alternating Hammer grip dumbbell curls: 3 sets of 8 reps
• Triset:
  
  Underhand Pullups: 3 sets of 10 reps
  EZ bar overhand Bicep curls: 3 sets of 7 reps
  EZ bar Underhand Bicep Curls: 3 sets of 7 reps
• Superset:
  
  Dumbbell Wrist Curls: 3 sets of 15 reps
  Reverse Dumbbell Wrist curls: 3 sets of 10 reps
• Full Body Circuit (Repeated 5x post-cardio):
  
  Standard grip, overhand chin-ups: 15 reps
  Bodyweight dips: 10 reps
  Pushups: 10 reps
  Leg raises: 10 reps
  Bodyweight Lunges: 10 reps
  Bodyweight Calf Raises: 10 reps

Wednesday: Glutes/Hams/Quads/Hips/Calves

• Cardio: Swim 1 mile non-stop (1760 yards / 70 laps)
• Machine Hack squats: 5 add sets of 10 reps
• Walking weighted lunges with barbell: 5 sets of 20 reps
• Deep barbell squats: 3 sets of 10 reps
• Deadlifts: 5 add sets of 10 reps
• Machine Leg press: 5 add sets of 10 reps
• Leg Curls: 3 add sets of 10 reps
• Leg extensions: 3 add sets of 10 reps
• Hip Abduction: 3 add sets of 10 reps
• Hip Adduction: 3 add sets of 10 reps
• Glute Kickbacks: 3 add sets of 8 each leg reps
• Hip Flexion on cable machine: 3 sets of 10 each leg reps
• Barbell Calf raises: 5 add sets of 15 reps
• Seated Calf raises: 3 sets of 12 reps

• Full Body Circuit (Repeated 5x post-cardio):
  
  Standard grip, overhand chin-ups: 15 reps
  Bodyweight dips: 10 reps
  Pushups: 10 reps
  Leg raises: 10 reps
  Bodyweight Lunges: 10 reps
  Bodyweight Calf Raises: 10 reps

Thursday: Back/Bis/Tris/Forearms/Calves/Core

• Cardio: Swim 1 mile non-stop (1760 yards / 70 laps)
• Giant set:
  
  Standard shoulder width Overhand grip Chinups: 3 sets of 15 reps
  Underhand grip pull-ups: 3 sets of 15 reps
  Hammergrip pull-ups (right hand over left): 3 sets of 15 reps
  Hammergrip pull-ups (left hand over right): 3 sets of 15 reps
• Superset:
  
  Standard shoulder width Overhand grip Chinups: 3 sets of 10 reps
  Bent over barbell rows: 3 sets of 10 reps
• Superset:
  
  Standard shoulder width overhand grip chin ups: 3 sets of 10 reps
  Hammergrip T-bar row: 3 sets of 10 reps
• Superset:
  
  Lat pulldown: 3 sets of 12 reps
  Machine row: 3 sets of 10 reps
• Superset:
  
  Straight arm cable pushdowns: 3 add sets of 10 reps
  Cable rows: 3 add sets of 10 reps
• Shrugs: 3 sets of 15 reps
• Superset:
  
  Alternating Dumbbell curls: 3 sets of 8 reps
  Alternating Hammer grip dumbbell curls: 3 sets of 8 reps
• Triset:
  
  Underhand Pullups: 3 sets of 10 reps
  EZ bar overhand Bicep curls: 3 sets of 7 reps
  EZ bar Underhand Bicep Curls: 3 sets of 7 reps
• Bodyweight Dips: 5 sets of 15 reps
• Superset:
  
  Cable Pushdowns: 5 add sets of 10 reps
  Triceps Pushups: 5 sets of 10 reps
• Superset:
  
  Skull crushers: 3 sets of 10 reps
  Close-grip Bench press: 3 sets of 12 reps
• Superset:
  
  Dumbbell Triceps Extensions: 3 sets of 8 reps
  Bench dips: 3 sets of 12 reps
• Superset:
  
  Dumbbell Wrist Curls: 3 sets of 15 reps
  Reverse Dumbbell Wrist curls: 3 sets of 10 reps
• Barbell Calf raises: 5 add sets of 15 reps
• Seated Calf raises: 3 sets of 12 reps
• Superset:
  
  V-ups: 3 sets of 12 reps
  Leg raises: 3 sets of 15 reps
• Superset:
  
  Alternate-side ab crunches: 3 sets of 20 reps
  Back extensions: 3 sets of 15 reps
• Superset:
  
  Machine Crunches: 3 add sets of 10 reps
  Cable Crunches: 3 sets of 8 reps
• Hanging Leg Raises (straight legs, toes to the bar): 3 sets of 10 reps
• Full Body Circuit (Repeated 5x post-cardio):
  
  Standard grip, overhand chin-ups: 15 reps
  Bodyweight dips: 10 reps
  Pushups: 10 reps
  Leg raises: 10 reps
  Bodyweight Lunges: 10 reps
  Bodyweight Calf Raises: 10 reps

Friday: Chest/Shoulders/Core/Glutes/Hams/Quads/Hips

• Cardio: Run 8 miles outside non-stop and Cycle 50 miles outside (road cycle or mountain bike)
• Triset:
  Incline pushups: 6 sets of 15 reps
  Standard pushups: 6 sets of 15 reps
  Decline pushups: 6 sets of 15 reps
• Superset:
  Dumbbell Flyes: 5 add sets of 10 reps
  Dumbbell Press: 5 add sets of 10 reps
• Superset:
  Dumbbell pullovers: 5 sets of 10 reps
  Standard Pushups: 5 sets of 10 reps
• Superset:
  Cable Crossovers: 5 sets of 10 reps
  Standard pushups: 5 sets of 10 reps
• Triset:
  Incline Bench: 3 add sets of 15 reps
  Flat bench: 3 add sets of 15 reps
  Decline bench: 3 add sets of 15 reps
• Machine Flyes: 3 add sets of 12,10,8 reps
• Triset:
  Front Dumbbell Raises: 5 sets of 10 reps
  Lateral Dumbbell Raises: 5 sets of 10 reps
  Rear Dumbbell Raises: 5 sets of 10 reps
• Dumbbell Shoulder Press: 3 sets of 10 reps
• Superset:
  Upright Barbell Rows: 5 add sets of 15,15,12,12,10 reps
  Shrugs: 3 sets of 15 reps
• Pec Deck Rear Delt Flyes: 3 add sets of 12,10,8 reps
• Superset:
  V-ups: 3 sets of 12 reps
  Leg raises: 3 sets of 15 reps
• Superset:
  Alternate-side ab crunches: 3 sets of 20 reps
  Back extensions: 3 sets of 15 reps
• Machine Leg press: 5 add sets of 10 reps
• Leg Curls: 3 add sets of 10 reps
• Leg extensions: 3 add sets of 10 reps
• Walking weighted lunges with barbell: 5 sets of 20 reps
• Full Body Circuit (Repeated 5x post-cardio):
  
  Standard grip, overhand chin-ups: 15 reps
  Bodyweight dips: 10 reps
  Pushups: 10 reps
  Leg raises: 10 reps
  Bodyweight Lunges: 10 reps
  Bodyweight Calf Raises: 10 reps

Saturday: Full Body Calisthenics

• Cardio: Run 10 miles outside non-stop and Swim Half-mile non-stop (40 laps)
• Giant set:
  
  Standard shoulder width Overhand grip Chinups: 3 sets of 15 reps
  Underhand grip pull-ups: 3 sets of 15 reps
  Hammergrip pull-ups (right hand over left): 3 sets of 15 reps
  Hammergrip pull-ups (left hand over right): 3 sets of 15 reps
• Triset:
  
  Incline pushups: 6 sets of 15 reps
  Standard pushups: 6 sets of 15 reps
  Decline pushups: 6 sets of 15 reps
• Bodyweight Dips: 5 sets of 15 reps
• Superset:
  
  V-ups: 3 sets of 12 reps
  Leg raises: 3 sets of 15 reps
• Superset:
  
  Alternate-side ab crunches: 3 sets of 20 reps
  Back extensions: 3 sets of 15 reps
• Hanging Leg Raises (straight legs, toes to the bar): 3 sets of 10 reps
• Full Body Circuit (Repeated 5x post-cardio):
  
  Standard grip, overhand chin-ups: 15 reps
  Bodyweight dips: 10 reps
  Pushups: 10 reps
  Leg raises: 10 reps
  Bodyweight Lunges: 10 reps
  Bodyweight Calf Raises: 10 reps

Sunday: Off

Click To Enlarge.
Cody Myers.

What Nutrition Plan Has Worked Best For You?

I am a vegan and generally eat about 4-5 small meals a day.

Meal 1:

• 1 cup raw oats
• 1 cup almond milk
• 2 scoops wheat protein isolate in water

Meal 2:

• 2 slices of Low sodium Ezekiel bread with natural peanut butter

Meal 3: Post Workout

• 2 scoops wheat protein isolate in water

Meal 4:

• 3 servings of carrots
• ¼ cup of almonds

Meal 5:

• 2 slices of Low sodium Ezekiel bread with natural peanut butter

Meal 6:

• 1 slice whole wheat pita bread with hummus and alfalfa sprouts

Click To Enlarge.
Cody Myers.

What Supplements Have Given You The Greatest Gains?

I actually don't take many supplements other than the basics. I only take protein, a multivitamin, flax oil, calcium, cinnamon, CLA, Glucosamine/MSM, and sometimes an amino-acid blend (all vegan).

I'd say other than the protein, SciVation's Xtend amino acid blend gives me a really good boost in terms of natural energy and endurance to get through my long workouts.

Morning & Post Workout:

• Flax oil: 3000mg
• Multivitamin: 2 servings
• Calcium: 1000mg
• CLA oil: 2000mg
• Glucosamine/MSM: 1500mg/625mg
• Cinnamon: 1000mg
• Ultimate Nutrition Wheat Protein Isolate: 2 scoops

Intra Workout (Occasionally):

• SciVation Xtend: 2 scoops

Why do you love Bodybuilding?

I love the way it makes me feel/think, and working out most definitely helps to keep me level. I also just love to run. It is very refreshing to get outside and see the world while pushing yourself. Looking good is just a perk really.

What Motivates You To Follow A Healthy Lifestyle?

It has become my life. Nothing really needs to motivate me to follow it anymore, it's just who I am. I am a fitness model though, so that does give me some additional push to maintain everything.

What Made You Want To Achieve Your Goals?

Honestly, it was the first time I saw 300. I know that is extremely cliché but after I saw that movie, I was like "Whoa, I want to look like those guys." Everything else just followed and I ended up loving every bit of the lifestyle. Also, I just like to be comfortable in my own skin.

Click To Enlarge.
Cody Myers.

What Are Your Future Bodybuilding Plans?

I am currently still working on building my modeling career. I would love to move to California to model for Under Armour, Nike, and Asics, as well as all the fitness magazines.

What One Tip Would You Give Other Bodybuilders?

Do your own research and figure out how YOUR body works. Taking everybody's advice as gospel will land you back to square one. Everybody functions differently. Also, a strict diet really is key to getting the body you want.

Who Are Your Favorite Bodybuilders?

Greg Plitt, and Scooby Werkstatt

What Features Do You Use On Bodybuilding.com?

The articles section. I like to keep up with things that are going on in the fitness world and do my own research to develop my own stance on the topic.

More Bodybuilder Profiles:

:: Current Amateur Of The Week.
:: Other Previous Amateurs Of The Week.
:: Teen Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.

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