Then, when I got to high school I decided to run cross-country and track. I ended up excelling at that and enjoyed it a ton, but still was that kid who found time after practice to get my weights in. My senior in High School, I decided to get ready for my first competition as a teen and placed second. At that point, I was hooked. I trained throughout college and just made it my lifestyle to this very day!

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Thomas Lenihan.

Monday & Thursday: Back/Chest/Calves

• Pullups: 3 Sets To Failure
• Bent Over Rows: 3 Sets Of 15, 10, And 5 Reps
• Close Grip Pulldowns: 1 Rest-Pause Set Of 8-12 Total Reps
• Decline Bench Press: 3 Sets Of 15, 10, And 5 Reps
• Bench Press: 3 Sets Of 15, 10, And 5 Reps
• Chest Dips: 1 Rest-Pause Set To Failure
• Standing Calf Raises: 3 Sets Of 15 Reps
• Cardio: 30-60 Minutes

Tuesday & Friday: Legs/Abs

• Squat: 3 Sets Of 15, 10, And 5 Reps
• Stiff-Legged Deadlift: 3 Sets Of 15, 10, And 5 Reps
• Leg Curl: 3 Rest-Pause Sets Of 8-12 Reps
• Bicycle Or Crunches: 3 Sets Of 15-30 Reps
• Cardio: 30-60 Minutes

Wednesday & Saturday: Shoulders/Biceps/Triceps/Calves

• Lateral Raises: 7 Sets Of 8-12 Reps
• Dumbbell Curl: 3 Sets Of 15, 10, And 5 Reps
• Preacher Curl: 3 Sets Of 15, 10, And 5 Reps
• Close-Grip Bench Press: 3 Sets Of 15, 10, And 5 Reps
• Triceps Dips: 3 Rest-Pause Sets To Failure
• Seated Calf Raises: 3 Sets Of 15 Reps
• Cardio: 30-60 Minutes

Sunday:

• Cardio: 45 Minutes

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Thomas Lenihan.

• 4 Whole Eggs
• 2-4 Turkey Sausage Patties

Meal 2:

• Protein Shake (Nectar Protein)
• Liquid Beef Amino Acids

Meal 3:

• Protein Shake (Nectar Protein)
• Liquid Beef Amino Acids

Meal 4:

• 12oz. Tilapia

Meal 5:

• 2-3 Hard Boiled Eggs

Meal 6:

• 12oz. Lean Beef
• 1 Cup Broccoli

Meal 7:

• Lightly Salted Rice Cake
• 1-2 Table Spoons Of Natural Peanut Butter

Offseason Eating:

Add rice, oats, skim milk, and fruit throughout the meals each day. Also, I have a cheat meal every 3rd day if needed. Also, I eat Supreme Protein Bars.

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Thomas Lenihan.

What Motivates You To Follow A Healthy Lifestyle?

It is something we have control over and seeing actual changes in the body relates to changes to total health and wellness. That is motivation in itself. Progression is motivation!

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Thomas Lenihan.

What Made You Want To Achieve Your Goals?

I wanted to prove to myself and everyone that with a consistent effort across the board anything can happen. Goals are meant to be achieved!

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Thomas Lenihan.

What Features Do You Use On Bodybuilding.com?

One the most comprehensive websites on health, fitness, and bodybuilding on the planet. Tons of information, updates, online discounts, and excellent customer service.