How Did You Get Started?

I started lifting weights in my basement gym when I was 16 with my fathers help and he showed me everything and made me eat everything to get bigger. I feel in love with the weights and been lifting ever since.

I wanted to get bigger more than anybody. I put all I had into every workout. I always read muscle magazines to learn as much as I could. My father wrote out my diet and I started growing and seeing results made me train harder. I outgrew my gym and joined World Gym and took my size to another level.

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I Put All I Had Into Every Workout.

What Workout Plan Worked Best For You?

I always worked out 1 muscle a day 5 days a week this way I could train that bodypart as hard as I can and give it a week to rest.

Day 1 Legs:

• Leg Ext 3 sets 15-20 reps warm-up
• Squats 10 sets 10 gave me the best results it would take me 45-60 minutes to complete, for bigger legs this is what you want trust me they will grow.

OR

• Leg Ext warm-up 3 sets 15-20 reps
• Squats 3 sets 6-12 reps
• Leg Ext 3 sets 10-15 reps
• Squat Machine 3 sets 10-15 reps
• Walking Lunge 3 sets 8-10 reps

Click Here For A Printable Log Of Day 1.

Day 2 Chest:

• Flat or incline barbell change every other workout 4 sets 6-12 reps
• Incline db presses 4 sets 6-12 reps
• Flat db Presses 4 sets 6-12 reps
• Flat db flyes or cable crossover 3 sets 10-15 reps

I do more flyes than presses pre-contest.

Click Here For A Printable Log Of Day 2.

Day 3 Back:

• Deadlifts 3-4 sets 3-10 reps
• Bent over rows 3-4 sets 6-12 reps
• T-bar Rows 3-4 sets 6-12 reps
• These exercises gave me the best results for mass

Click Here For A Printable Log Of Day 3.

OR

• Chins Wide grip 4-5 sets 10-15 reps
• Seated row 3 sets 8-12 reps
• 1 arm rows 3 sets 8-12 reps
• Pulldowns behind the neck 3 sets 12-15 reps

Click Here For A Printable Log Of Day 3 Variation.

Day 4 Shoulders & Hams:

• Seated Dumbbell presses 5 sets 8-15 reps
• Side Laterals 5 sets 10-20 reps (seated or standing)
• Rear Laterals 5 sets 10-20 reps (seated or standing)
• Barbell Shrugs behind the back 3 sets 10-15 reps
• seated db shrugs 3 sets 10-15 reps
• Standing leg curls 5 sets 10-20 reps
• Lying leg curls 5 sets 10-20 reps

Click Here For A Printable Log Of Day 4.

Day 5 Arms:

For Mass:

• Barbell Curls or Close grip easy curl bar 3-4 sets 8-15 reps
• preacher curls 3-4 sets 8-15 reps
• seated or standing dumbbell curls 3 sets 8-10 reps

Click Here For A Printable Log Of Day 5 Variation 1.

Or

• Cable curls 3 sets 8-15 reps
• Hammer curls palms towards body 3 sets 8-12 reps
• Concentration curls 3 sets 8-12 reps
• Rev. curls with barbell 3 sets 10-15 reps

Click Here For A Printable Log Of Day 5 Variation 2.

For Mass:

• Pushdowns (warm-up) 3 sets 15-20 reps
• Overhead ext. w/ dumbbell 6 sets 6-15 reps
• Pushdowns heavy 3-4 sets 10-15 reps

Click Here For A Printable Log Of Day 5 Variation 3.

Or

• Pushdowns 3 sets 15 reps
• Skull crushers 3-4 sets 8-15 reps
• Dips of bench 3 sets 12-20 reps
• Rope push downs 3 sets 10-15 reps

Click Here For A Printable Log Of Day 5 Variation 4.

What Nutrition Plan Has Worked Best For You?

High carb moderate protein low fat diets always helped me reach my goals with a cheat day once a week I like my carbs 3 grams per pound of body weight 1 gram for protein. As long as I keep cardio at least 3-4 times a week for no less than 40 min I stay fairly lean I don't like to get sloppy when I am trying to gain size.

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I Don't Like To Get Sloppy.

What Supplements Have Given You The Greatest Gains?

The best supplements I have ever used is Nitrix, V-12 give my great pumps and strength. I use 10grams of glutamine and bcaa after every workout with 5 grams of creatine with at least 80 grams of carbs simple & complex.

Flax capsules and primrose oil caps with 4 of my meals. Joint support helps me train heavy without getting hurt I have been using it for 3 years now. And I drink at least 4-5 protein shakes a day I like to use Labrada Products & Natures Best because I trust them.

Why do you love Bodybuilding?

I love the sport of bodybuilding and the people who are dedicated enough to do it because it is a full time job. When you can leave the gym after a hard workout and look forward to training the next day that's how I know I love bodybuilding.

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I Love The Sport Of Bodybuilding.

What Are Your Future Bodybuilding Plans?

I really want to see how big I can get and compete at least once a year that's my plan Lord willing.

What One Tip Would You Give Other Bodybuilders?

Train hard and heavy but good clean form and Eat Right. I read an article back when I was 18 and it's was put out by a pro bodybuilder I forgot his name but it said this "It's better to miss the gym than to miss a meal" I than realized how important nutrition for your gains at least (80%) in my book and I followed this ever since.

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Train Hard & Heavy.

Every bodybuilder should own and watch over and over is the Ronnie Coleman DVD Cost Of Redemption I learned a lot from him and it made my train harder

Who Are Your Favorite Bodybuilders?

My favorite bodybuilders are Ronnie Coleman, Gunther, Markus Ruhl, Chris Cook.

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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