I didn't actually train for my first till 2009 when I bumped into a good friend of mine and fellow bodybuilder Ryan Stamm he talked me into competing so we started training for the west palm beach bodybuilding championships. After following a very hard and difficult diet (thanks Ryan) I won the middle weight class hands down. I heard I only lost the overall by a few points but I didn't matter I was happy to win my class and I was the most conditioned athlete at the entire show. Ill never forget the judge he told me I was so ripped that he could see my DNA.

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Thomas Bradley.

Day 1 - Chest:

• Incline Dumbbell Press: 4 sets of 8-12 reps
• Flat Bench Press: 4 sets of 8-12 reps
• Incline Dumbbell Flyes: 4 sets of 12-20 reps
• Dips: 3 sets of 10-12 reps
• Machine Presses: 3 sets of 10-12 reps
• Cable Crosses: 3 sets of 12-20 reps

Day 2 - Back:

• Barbell Rows: 4 sets of 8-12 reps
• One Arm Dumbbell Rows: 4 sets of 8-12 reps
• Seated Cable Rows: 3 sets of 8-12 reps
• Lat Pulldowns: 4 sets of 8-12 reps
• Deadlifts: 5 sets of 8-12 reps

Day 3 - Shoulders:

• Dumbbell Side Laterals: 6 sets of 8-16 reps
• Dumbbell or Barbell Press: 3 sets of 8-12 reps
• Front Arm Raises: 3 sets of 8-12 reps
• Bent Over Dumbbell Laterals: 3 sets of 12-16 reps
• Cable Side Laterals: 3 sets of 8-12 reps
• Barbell Shrugs: 4 sets of 8-12 reps
• Dumbbell Shrugs: 3 sets of 8-12 reps

Day 4 - Legs:

• Superset:

Squats: 4 sets of 8-12 reps
Stiff Leg Deadlifts: 4 sets of 8-12 reps
• Leg Press or Hack Squats: 4 sets of 8-12 reps
• Walking Lunges: 1 set of 30 paces
• Leg Extensions: 4 sets of 8-12 reps
• Leg Curls: 3 sets of 8-12 reps
• Standing Calve Raises: 3 sets of 8-12 reps
• Seated Calf Raises: 3 sets of 8-12 reps

Day 5 - Arms:

• Superset:

Barbell Curls: 3 sets of 8-12 reps
Rope Pushdowns: 3 sets of 8-12 reps


• Superset:

Preacher Curls: 3 sets of 8-12 reps
Overhead Dumbbell Triceps Presses: 3 sets of 8-12 reps


• Superset:

Seated Dumbbell Curls: 3 sets of 8-12 reps
Skull Crushers: 3 sets of 8-12 reps

Day 6 - Rest

Day 7 - Rest

I would do abs every day along with 2 hours of cardio, my first cardio session was as soon as I woke up in the morning and the 2nd one after I did my training later on that day. Abs I would do sit-ups, leg raises and ball crunches.

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Thomas Bradley.

Meal 1:

• 12 Egg Whites
• 10oz Baked Potato

Meal 2:

• 2 Chicken Breasts
• 10oz Baked Potato

Meal 3:

• 2 Chicken Breasts
• 10oz Baked Potato

Meal 4:

• 2 Chicken Breasts
• 10oz Baked Potato

Meal 5:

• 2 Chicken Breasts

Meal 6:

• 2 Chicken Breasts

Meal 7:

• 2 Chicken Breasts

I was eating a lot of broccoli and green beans to curb the hunger feeling I was having all the time until I had to cut them out 2 weeks out to prevent any bloating I also cut out the egg whites 2 weeks out because of the sodium in them, I was also drinking 2 gallons of a water a day, till about 2pm the day before the show then I stop drinking water all together and had to eat everything dry mouthed.

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Thomas Bradley.

What Motivates You To Follow A Healthy Lifestyle?

Having longevity and being in good shape.

What Made You Want To Achieve Your Goals?

I wanted to look my all time best and win my first bodybuilding contest.

What Features Do You Use On Bodybuilding.com?

I used to always read IFBB Undercover. Of course we all know what happened to that. Now I like reading and responding to a variety of forum posts.