VITAL STATS Name: Eric Jones E-mail: eric.jones.sc@gmail.com Age: 41 Where: Greenville, South Carolina Height: 6'1" Weight: Off Season 255lbs Contest Weig Years Bodybuilding: 26 Favorite Bodypart: Whole Body Favorite Exercise: Bench Press Favorite Supplements: VPX - Meltdown

How Did You Get Started?

I started working out in High School to play football, loved it and never quit. I got encouragement from friends at age 20 to enter my first bodybuilding contest which I placed 2nd in a novice class. I've been in roughly 20 shows through the years and won several of those. My biggest accomplishment was winning the 2008 South Carolina Body Building Championships Overall Mr. South Carolina title.

Click To Enlarge.
Eric Jones.

What Workout Plan Worked Best For You?

This is my workout program to get in shape for competition. There are four different workouts done over six day per week (Monday - Saturday) with Sunday being a rest day. It takes two weeks for the sequence to repeat.

Two Week Sequence

• Monday - (Workout #1) Back & Traps
• Tuesday - (Workout #2) Chest & Shoulders
• Wednesday - (Workout #3) Triceps & Biceps
• Thursday - (Workout #4) Legs
• Friday - (Workout #1) Back & Traps
• Saturday - (Workout #2) Chest & Shoulders
• Sunday - Rest Day
• Monday - (Workout #3) Triceps & Biceps
• Tuesday - (Workout #4) Legs
• Wednesday - (Workout #1) Back & Traps
• Thursday - (Workout #2) Chest & Shoulders
• Friday - (Workout #3) Triceps & Biceps
• Saturday - (Workout #4) Legs
• Sunday - Rest Day

Workout #1 Back & Traps

Back

• Seated Rows: 3 Sets Of 8-12 Reps
• Wide Grip Cable Pull Downs: 3 Sets Of 8-12 Reps
• Dumbbell Rows: 3 Sets Of 8-12 Reps
• Partial Dead Lifts (In Rack From Knees Up): 3 Sets Of 8-12 Reps

Traps

• Barbell Shrugs Behind Back: 3 Sets Of 8-12 Reps
• Dumbbell Shrugs: 3 Sets Of 8-12 Reps

Click Here For A Printable Log Of Eric Jones' Workout 1.

Workout #2 Chest & Shoulders

Chest

• Machine Flyes: 3 Sets Of 8-12 Reps
• Bench Press: 3 Sets Of 8-12 Reps
• Incline Barbell Press: 3 Sets Of 8-12 Reps
• Incline Dumbbell Flyes: 3 Sets Of 8-12 Reps
• Cable Crossovers: 3 Sets Of 8-12 Reps

Shoulders

• Arnold Dumbbell Press: 3 Sets Of 8-12 Reps
• Smith Machine Shoulder Press: 3 Sets Of 8-12 Reps
• Dumbbell Lateral Raises: 3 Sets Of 8-12 Reps
• Rear Delt Cable Pulls: 3 Sets Of 8-12 Reps

Click Here For A Printable Log Of Eric Jones' Workout 2.

Workout #3 Triceps & Biceps

Triceps

• Cable Push Downs: 4 Sets Of 8-12 Reps
• Laying Barbell Extensions: 4 Sets Of 8-12 Reps
• Dips: 4 Sets Of 8-12 Reps
• Over Head Cable Rope Extensions: 4 Sets Of 8-12 Reps

Biceps

• Alternating Dumbbell Curls: 4 Sets Of 8-12 Reps
• Barbell Curls: 4 Sets Of 8-12 Reps
• Dumbbell Concentration Curls: 4 Sets Of 8-12 Reps

Click Here For A Printable Log Of Eric Jones' Workout 3.

Workout #4 Legs (Quads, Hams & Calves)

Calves

• Smith Machine Calve Raises: 4 Sets Of 8-12 Reps
• Seated Calve Raises: 4 Sets Of 8-12 Reps

Quadriceps

• Leg Extensions (One Leg At A Time) - 6 Sets Of 8-12 Reps
• Leg Extensions (Drop Set With Both Legs) - 1 Set Of 8, 8, 8 Reps
• Smith Machine Squats: 6 Sets Of 8-12 Reps

Hamstrings

• Laying Leg Curls: 4 Sets Of 8-12 Reps
• Seated Leg Curls: 3 Sets Of 8-12 Reps
• Stiff Leg Dead Lifts: 3 Sets Of 8-12 Reps

Click Here For A Printable Log Of Eric Jones' Workout 4.

Abs & Lower Back

• Superset:

Incline Sit-Ups: 3 Sets Of 12 Reps
Hyperextensions: 3 Sets Of 12 Reps
Click Here For A Printable Log Of Eric Jones' Abs And Lower Back Workout.

Cardio

• Stair Climber - 20-30 Minutes

Note: (Abs, Lower Back & 20 Minutes Of Cardio Are Done After Each Workout.)

Click To Enlarge.
Eric Jones.

What Nutrition Plan Has Worked Best For You?

Meal 1 - 6:30am

• 1 Carton Of Egg Whites 16oz / 2 Boiled Eggs
• 2 Scoops Of Whey Protein (40-50g)
• 1 Cup Of Oatmeal

Protein- 100g Carbohydrates- 54g

Meal 2 - 8:30am

• 2-1/2 Cans Of Tuna
• 1/2 Cup Of Brown Rice
• Green Vegetable

Protein - 69g Carbohydrates - 33g

Meal 3 - 11:00am

• 12oz. Ground Turkey Breast
• 7oz. - 200g Of Sweet Potato
• Green Vegetable

Protein - 84g Carbohydrates - 21g

Meal 4 - 1:30pm

• 2-1/2 Cans Of Tuna
• 1/2 Cup Of Brown Rice
• Green Vegetable

Protein - 69g Carbohydrates - 33g

Meal 5 - 4:30 Pm

• 12 Oz. Ground Turkey Breast
• 1 Cup Oatmeal

Protein - 84 Carbohydrates - 54

Meal 6 - 8:30pm

• 10oz. Lean Red Meat
• 8oz. 3 Red Potatoes
• Green Vegetable

Protein - 58g Carbohydrates - 39g

Meal 7 - 10:00pm

• 1 Carton Of Egg Whites 16oz / 2 Boiled Eggs
• 2 Scoops Of Whey Protein (40-50g)

Protein - 100g

Total: Protein - 564g Carbohydrates - 234g

Click To Enlarge.
Eric Jones.

What Supplements Have Given You The Greatest Gains?

• Optimum 100% Whey Protein
• BSN - Lean Dessert Protein Shake
• BSN- NO Xplode
• VPX - Meltdown
• Universal Animal Pak

Why Do You Love Bodybuilding?

Bodybuilding gives me self-confidence; I was extremely shy as a kid. I now help other people with their training and diets. I've also trained several people for bodybuilding contests. I have one client this year that I expect will win some titles.

What Motivates You To Follow A Healthy Lifestyle?

Hopefully staying young for as long as possible. I won the Overall Mr. South Carolina title at the 2008 South Carolina Bodybuilding Championships when I was 40 years old!!! Looks like this bodybuilding stuff works!!!

What Made You Want To Achieve Your Goals?

My motto is "Always believe in yourself no matter what!" In the early years people told me I was wasting my time. I was always determined to prove them wrong.

What Are Your Future Bodybuilding Plans?

I will be the Guest Poser at this years South Carolina Body Building Championships (June, 6 2009) in Columbia, SC at the Koger Center of Arts. Planning to compete in the 2009 NPC Masters Nationals in July.

Click To Enlarge.
Eric Jones.

What One Tip Would You Give Other Bodybuilders?

My motto is "Always believe in yourself no matter what!"

Who Are Your Favorite Bodybuilders?

• Arnold Schwarzenegger - is everyone's favorite!!
• Lee Haney
• Berry DeMey
• Toney Freeman

What Features Do You Use On Bodybuilding.com?

The Diet and Workout plans are great. I use them sometime for my own personal use and I also inform others of these many helpful programs and information.

BodySpace

http://bodyspace.bodybuilding.com/ericjonessc/

You Could Be Our Next Amateur Of The Week!

Male Amateurs. No longer content to sit on the sidelines? These guys & gals have gone from wimp to ripped!

Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Amateurs. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

More Bodybuilder Profiles:

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