How Did You Get Started?

I got started working out seriously when I was done playing collegiate athletics. I always knew the importance of working out for performance but my joy of it was not there. I just lifted because I was supposed to. After leaving college I needed an outlet from the real world. The weight room became that for me. Now I start my day off in the gym at 5 AM before I head off for work! I love exercise and I will be doing it for the rest of my life

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J Kelly.

What Workout Plan Worked Best For You?

I have gotten my biggest gains using a pyramid system for my one day body part splits. This usually consists of finding 5 exercises for the bodypart and performing 4 sets with the reps at 15/12/10/8 with some variation.

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. Partial Reps - Performing an exercise without going through a complete range of motion either at the beginning or end of a rep. [ Learn More About Reading Workout Logs ]

Day 1: Back

• Pull-Ups: 4 sets to failure
• Lat Pulldowns: 4 sets of 13, 11, 9, 8 reps
• One-Arm Dumbbell Row: 4 sets of 7-11 reps
• T-Bar Row: 4 sets of 10-12 reps
• Seated Cable Row With Rope: 4 sets of 10-12 reps
• Low-Back Extension: 4 sets of 7-11 reps

Day 2: Chest

• Flat Bench Dumbbell Press: 4 sets of 9, 8, 11, 11 reps
• Incline Dumbbell Press: 4 sets of 12 reps
• Bench Press: 4 sets of 10-12 reps
• Machine Bench Press: 4 sets of 10-12 reps
• Chest Flyes: 2 sets of 25 reps
• Decline Pushups: 4 sets of 15 reps

Day 3: Legs

• Squat: 4 sets of 10-12 reps
• Squat: 3 sets of 8 partial reps
• Hack Squat: 3 sets of 15 reps
• Single Leg Extensions: 3 sets of 20 reps
• Walking Lunges: 3 sets of 20 reps

Day 4: Abs/Shoulders

• Decline Crunch: 4 sets of 20, 19, 18, 17 reps
• Hanging Leg Raise: 4 sets of 20 reps
• Seated Shoulder Press: 4 sets of 7 reps
• Seated Lateral Raise: 4 sets of 9 reps
• Angled Lat Pulldowns: 4 sets of 10 reps

Day 5: Abs/Hamstrings/Calves

• Decline Oblique Crunch: 4 sets of 13, 11, 9, 8 reps
• Lying Alternating Leg Raise: 4 sets of 40 second holds
• Standing Leg Curl: 4 sets of 7-11 reps
• Dumbbell Stiff-Legged Deadlift: 4 sets of 12 reps
• Lying Leg Curl: 4 sets of 7-11 reps
• Standing Calf Raise: 4 sets of 13 reps
• Seated Calf Raise: 4 sets of 13 reps

Day 6: Arms

• Superset:
  EZ Bar Decline Skull Crusher: 4 sets of 10 reps
  EZ Bar Bicep Curl: 4 sets of 10 reps



• Superset:
  Lying Cable Curl: 4 sets of 10 reps
  Triceps Rope Pressdowns: 4 sets of 10 reps



• Superset:
  One Arm Dumbbell Kickback: 4 sets of 10 reps
  One Arm Preacher Curl: 4 sets of 10 reps



• Superset:
  Cable Hammer Curls: 4 sets of 10 reps
  Cable Overhead Triceps Extensions: 4 sets of 10 reps
  
  
• Superset:
  Skull Crushers: 4 sets of 10 reps
  45lb Plate Rows: 4 sets of 10 reps

Day 7: Cardio Only

• Stepmill or Spin Class: 30 minutes

Cardio:

• HIIT: 4-5 time per week

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J Kelly.

What Nutrition Plan Has Worked Best For You?

The best plan for nutrition is to eat as clean and often as possible and enjoy one day where you can a cheat meal. My day is often Sundays.

Meal 1: 6:30 AM

• 5 egg whites
• 1/3 cup dry oatmeal
• 2/3 cup water

Meal 2: 10:30 AM

• 1.5 scoops protein shake

Meal 3: 12:00 PM

• 8 oz grilled chicken
• Veggies (green salad or other green veggies)

Meal 4: 2:30 PM

• 1 scoop protein shake or 8 oz chicken breast

Meal 5: 5:30 PM

• 2 scoops protein shake

Meal 6: 8:00 PM

• 8 oz grilled fish or chicken
• 3oz veggies
• Small side salad

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J Kelly.

What Supplements Have Given You The Greatest Gains?

2-3 Times Daily:

• Whey Protein: 1-2 scoops

Post Workout And Bed Time:

• BCAA Powder: 5g
• Glutamine Powder: 5g

Pre And Post Workout:

• Creatine: 2.5g

Why do you love Bodybuilding?

I really love the power and strength that you get from taking care of yourself and seeing the gains on a regular basis. The dedication and diligence is a great piece of my life that puts a smile on my face daily. I love the feeling that working out gives you. I feel that life is much better when you spend a few hours in the weight room every week. In bodybuilding you can always see progress if you track your workouts. It is an amazing habit to have and I am so glad that my wife and I do it together.

What Motivates You To Follow A Healthy Lifestyle?

My number one motivation is treating my body like the temple it is. I only get one body so I want to make the absolute most of it while I have it. A healthy life is a great life. It is not a burden to work out and eat right. It is a pleasure to wake up with energy and confidence because I know I am building a better body on a daily basis. I want to inspire those around me to live an active lifestyle and see that it's not torture.

What Made You Want To Achieve Your Goals?

My wife is a great inspiration to me and she lit a new fire under me to keep it tight and keep it right.

What Are Your Future Bodybuilding Plans?

I am thinking about competing in a FAME competition.

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J Kelly.

What One Tip Would You Give Other Bodybuilders?

Find a coach that has done it themselves and has winners that they are currently training. Find the winners and get connected with them because they know what it takes to leave with the hardware. Winning is contagious so catch it!

Who Are Your Favorite Bodybuilders?

• David Kimmerle
• James Ellis
• Greg Avadon
• Kenyatta Wilson
• Kendall Wood

What Features Do You Use On Bodybuilding.com?

I use the following:

• Workout Database
• Workout Tracker
• BodySpace
• Store

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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