VITAL STATS Name: Michael Massiah E-mail: Mr.Massiah3@verizon.net Age: 42 Where: Waldorf, Maryland Height: 5'9" Weight: 215 Lbs Years Bodybuilding: 4 Favorite Bodypart: Back & Chest Favorite Exercise: Bench Press Favorite Supplements: MuscleTech NaNO Vapor, MHP Sarm-X & Optimum Amino 2222 Caps

How Did You Get Started?

I have been an athlete since I was 8 years old. I played all sports from basketball to soccer, but excelled in basketball in high school and junior college. I continued to be very active in basketball until 5 years ago when I ruptured my Achilles tendon.

I said to myself back in high school that if I ever stopped playing basketball, I was going to start weight training. After a year of consistence in the gym, I met a young guy who had been competing and he talked me into my first show in which I placed 3rd in novice lightweight, and 4th in men's open middle. I have been hooked ever since.

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Michael Massiah.

What Workout Plan Worked Best For You?

I have had a lot of trial and error in my first 2 years but I find that if I continue to train hard, lift heavy, and switch my workouts up every other week I get the gains that I need.

I never write anything down and I don't do a whole lot of planning. I'm just focused on the challenge ahead, and I continue to challenge myself, mentally as well as physically.

Monday: Legs
• Squats: 4-5 x 8-15
• Leg Press: 4-5 x 8-15
• Leg Extensions: 4-5 x 8-15
• Lunges: 4-5 x 8-15

Click Here For A Printable Log Of Monday: Legs.

Tuesday: Chest

• Incline Dumbbell Press: 4-5 x 8-15
• Incline Dumbbell Flyes: 4-5 x 8-15
• Dumbbell Bench Press: 4-5 x 8-15
• Dips: 4-5 x 8-15
• Cable Curls: 4-5 x 8-15

Click Here For A Printable Log Of Tuesday: Chest.

Wednesday: Biceps & Calves

• Preacher Curls: 4-5 x 8-15
• Barbell Curl: 4-5 x 8-15
• Incline Dumbbell Curls: 4-5 x 8-15
• Seated Calf Raises: 4-5 x 8-15
• Donkey Calf Raises: 4-5 x 8-15
• Standing Calf Raises: 4-5 x 8-15
• Calf Press On The Leg Press Machine: 4-5 x 8-15

Click Here For A Printable Log Of Wednesday: Biceps & Calves.

Thursday: Back

• Pullups: 4-5 x 8-15
• One-Arm Dumbbell Rows: 4-5 x 8-15
• Lat Pulldowns: 4-5 x 8-15
• Seated Cable Rows: 4-5 x 8-15
• T-Bar Rows: 4-5 x 8-15
• Deadlift: 4-5 x 8-15

Click Here For A Printable Log Of Thursday: Back.

Friday: Triceps, Abs & Shoulders

• Skull Crushers: 4-5 x 8-15
• Triceps Pushdowns: 4-5 x 8-15
• Dumbbell Kickbacks: 4-5 x 8-15
• Decline Crunches: 4-5 x 8-15
• Lying Leg Raises: 4-5 x 8-15
• Hanging Leg Raises: 4-5 x 8-15
• Air Bike: 4-5 x 8-15
• Seated Dumbbell Press: 4-5 x 8-15
• Lateral Raise: 4-5 x 8-15
• Front Dumbbell Raise: 4-5 x 8-15
• Dumbbell Shrugs: 4-5 x 8-15
• Rear Delt Raise: 4-5 x 8-15
• Barbell Military Press: 4-5 x 8-15

Click Here For A Printable Log Of Friday: Triceps, Abs & Shoulders.

Saturday: Hamstrings

• Lying Leg Curls: 4-5 x 8-15
• Standing Leg Curls: 4-5 x 8-15
• Stiff-Legged Deadlift: 4-5 x 8-15
• Lunges: 4-5 x 8-15

Click Here For A Printable Log Of Saturday: Hamstrings.

What Nutrition Plan Has Worked Best For You?

I have always eaten pretty clean and I'm probably the only bodybuilder you ever heard of who doesn't eat beef! I eat lots of chicken breast, fish, green vegetables, rice, beans, and sweetpotatoes.

I basically eat this way all year round. I make few adjustments about 3-4 weeks out before show time.

Meal 1:
• Grits
• Turkey sausage
• 5 egg whites
• Protein shake

Meal 2:

• Sweetpotatoes
• Rice
• Vegetable

Meal 3:

• 6 oz chicken breast
• Sweetpotatoes

Meal 4:

• Protein shake
• 1 chicken breast

Meal 5:

• Chicken breast/fish
• Small bowl of rice

Meal 6:

• Protein shake
• Banana

Meal 7:

• 1 chicken breast
• Vegetable/beans
• Protein shake

What Supplements Have Given You The Greatest Gains?

• Optimum Amino 2222 Caps
• MHP Sarm-X
• MuscleTech Mass Tech
• MuscleTech NaNO Vapor
• MuscleTech NaNOX9 Hardcore

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Michael Massiah.

Why Do You Love Bodybuilding?

I love the sport of bodybuilding because it makes me feel great. I love the challenge within myself that it continues to give me every time I step in the gym (my second home).

The feeling is great when you're on the stage showing off, and the spectators have no idea what you have put yourself through to achieve the look that they are marveled at. The ultimate high is when the young children eyes are dazzled looking at your sculptured physique and say "You're strong!" I just love it!

What Are Your Future Bodybuilding Plans?

My near future plans are to compete in the Nationals or Jr. USA's in which I have already qualified for early this year. I also want to take this as far as I can competitively, even though I have gotten a late start in the sport.

In the not so near future I want to train others and share my knowledge of the sport, and I won't stop until I reach my gold. I'm relentless!

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Michael Massiah.

What One Tip Would You Give Other Bodybuilders?

The tip I would give another bodybuilder is to train hard! It's nothing you won't do to do what you love and if you love it you'll do it and I love bodybuilding!

Who Are Your Favorite Bodybuilders?

My favorite bodybuilders are Dave Henry, Lee Priest, Dexter Jackson, Phil Heath, Ronnie Coleman and Lee Haney.

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