VITAL STATS Name: Jerry Hermanto E-mail: jerry_hermanto@hotmail.com Age: 24 Where: Grand Rapids, Michigan Height: 5' 10" Weight: 190 Lbs., Contest: 170 Lbs. Years Bodybuilding: 4 Favorite Bodypart: Arms Favorite Exercise: Any Chest Exercises Favorite Supplements: Optimum Whey Protein, V-12, Tri-0-Plex, Monster or Red Bull Sugar Free.

How Did You Get Started?

I started lifting seriously after high school under the guidance of one of the best Asian bodybuilders ever, Jose Lin. I then moved to the USA for college after 6 months of training under him, and started to train here.

I gave up my dreams of stepping onstage about 1.5 years ago and still continued to train but decided that I was going to do a contest about 14 weeks out from the 2005 Natural Michigan Bodybuilding Championship this past July.

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What Workout Plan Worked Best For You?

2 days on, 1 day off and repeat.

I personally find that going more than 2 days will give me a very lousy third workout day. I train my weaker body parts twice a week, once with heavy weights at about 6-10 reps range, and the other day for just one exercise at about 12-15 reps.

Sample Training Week:

Day 1 - Chest and Bi's Emphasize on upper chest as that's my weakest bodypart.


Day 2 - Legs
Alternate squats and machine presses
Stiff-legged deadlifts
Hamstring curl
Leg extension
Calf raises

Day 4 - Back and Tris
Pullups with weights
Barbell rows
Wide grip pull downs
Deadlifts
Dumbell rows
Hammer Strength DB row

Day5 - Shoulders and Traps
DB shoulder press
Lateral
Front and rear raises
Shrugs

What Nutrition Plan Has Worked Best For You?

What Supplements Have Given You The Greatest Gains?

Optimum Whey Protein, V-12, creatine, meal replacements, Tri-0-Plex, Monster or Red Bull Sugar Free.

Why Do You Love Bodybuilding?

I just love working out, and getting a sense of accomplishment surviving another brutal workout. Plus I get to hang out with my training partner and people at the gym. Oh yeah, and the girls love my abs!

What Are Your Future Bodybuilding Plans?

I plan to compete once or twice every year now because I know that one's body looks better every time one diets for a show, provided training and nutrition are in place.

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What One Tip Would You Give Other Bodybuilders?

Continue to train hard because this sport takes a long time, and seek advice from those that knows better.

Who Are Your Favorite Bodybuilders?

Jose Lin, Ade Rai, Ricky Syamsuri, Chris Cormier, Ron Harris.

More Pictures!

Pic 1, Pic 2, Pic 3, Pic 4, Pic 5

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