VITAL STATS Name: Timothy Moriarty E-mail: tdmuscle@msn.com Age: 40 Where: Caldwell, New Jersey Height: 5' 10" Weight: 190 Lbs. Years Bodybuilding: 20 Favorite Bodypart: Back And Chest Favorite Exercise: Deadlifts, Jump Rope, and Cardio on Treadmill Favorite Supplements: Instone MRP, Instone's V2 Inferno, Beverly Int Branch Chain Amino Acids and Liver Tabs! Universal's Multivitamin Animal Pak and Acetyl-L Carnitine.

How Did You Get Started?

I got started at 15 yrs old wrestling and I discovered that I had a gift in strength and speed where I benched 225 at 15yrs old when at 129 pounds! Then I started to excel from there! I went into a lot of local bench press contests, powerlifting contests which I did really great, and took 1st place in the contests that I went into!

Then I went into a bodybuilding contest at 19 yrs old and I took 1st place in "Teenage NJ!" Also I was in sports illustrated for wining Garden State Powerlifting Championship Teenager the same year! Even though I have not competed for awhile after that I still continued to workout and dedicate my whole life to the sport despite diversity but I feel like I am reaching my peak and starting to excel even at 40yrs old! I have more energy and stamina then ever!

What Workout Plan Worked Best For You?

Sample Workout Plan

Mon & Thu - Back and Biceps

Lower back - I believe in working out the lower back where it's a hard area to hit.
I do 4 sets of 20 hyperextensions/Roman horse (standing stiff-leg deadlifts).


I do the back first because it gets the blood in the bicep area. So anyway I start out with 3 sets of chin-ups, (1st set I try to squeeze out as many and try not to rest too long between sets).
Bent-over barbell rows try to squeeze everything through the range of motion!

Seated pulley pulldowns for midrange of the back.

3 sets of curls, 3 sets of concentration curls (every other week I change the routine and I switch over to a straight bar for curls and then I rotate to dumbbell curls to shock the bicep! This seems to work really good for me! ). Sometimes I start off by doing plain chin ups that hits the peak part of your biceps!

Tue & Fri - Chest and Triceps


I usually start off with 3 sets of flat bench press then...
3 sets of incline, 3 sets of Incline Flyes alternating the routine to shock the muscle!
3 sets of declines to get the lower pecks!

Triceps - I do 3 sets of lying tricep extensions with the EZ curl bar on a slight decline to get all 3 heads of the tricep! Also 3 sets of close-grip bench pressing and 3 sets of standing pulldowns to finish off the tricep routine.

Wed & Sat - Shoulders and Legs


I start off with legs - 3-4 sets of squats and pyramid up!
3 sets of leg extensions and 3 sets of leg curls.
Shoulders - 3 sets of back presses sometimes alternating on different weeks with front presses.
3 sets of lateral raises and concentrate on the deltoid sometimes doing the Arnold press, 3 sets of bent over lateral raises for rear deltoids.

Mondays, Wed, Fridays - Cardio then Calves


It seems to work good for me because it gets the blood down to the muscle and I usually try to shock the calves with alternating the work out sometimes doing 3 sets of standing calf raises with someone on my back always trying to get a good stretch at the bottom of the movement!

2-3 sets of seated calf raises
I work abs on cardio days 3 times a week

3 sets of seated crunches alternating different crunches
Leg raises with 3 sets of hanging leg raises on a chin-up bar.

Cardio - On a steep incline and working out vigorously seems to help regulate the metabolism. Also helps to harden the hamstrings and calves and your over-all well being! I will also do 45 min sessions on my treadmill.

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What Nutrition Plan Has Worked Best For You?

Sample Day Meal Plan

Breakfast - Oatmeal with 6 egg whites

Mid-morning - Meal replacement drink/almonds, 2 stalks of celery

Lunch - Salad with grilled chicken/egg whites and romaine lettuce, variety of fresh veggies, 2 scoops of whey protein

2pm - Meal replacement

4pm - Snack: hi-protein pudding Instone or protein bar, Almonds
Before workout creatine supplement

Dinner - usually grilled chicken with a lot of veggies (either broccoli or green beans) with a cup of brown rice or alternate with a low carb chicken wrap stuffed with veggies

Snack - Protein drink or protein pudding (Instone)
If I am hungry (a bowl of fiber one cereal which helps keep you full without any bad sugar)

A lot of water throughout the day or crystal light

What Supplements Have Given You The Greatest Gains?

I do like Instone's MRP because they have high fiber and CLA.

Before I workout I will take either NO-Explode or EAS Phosphagen HP which I like to cycle on different weeks. This always works good for me.
3 grams of vitamin C
Glutamine to help recover especially before bedtime

Why Do You Love Bodybuilding?

I love bodybuilding because it is an individual sport. You are your own person that is making adjustments all the time - like you are sculpting your own body (you are your own sculptor). It gives me a sense of well being and I always love to challenge myself!

What Are Your Future Bodybuilding Plans?

I want to start competing in shows and improving on myself all the time, sort of like Arnold's inspiring words "stay hungry."

I have been working out since a teenager but I have never been in the best shape as I am now at 40yrs old!

I want to start a career in fitness modeling and competing because its what I love to do and I guess it took me a while to realize that is what my goal is in life; to set an example for others and try to help others feel and look their best.

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What One Tip Would You Give Other Bodybuilders?

Stay dedicated and focused and keep all negativity out of your mind and always shoot for your goal! Never let anyone say you can't do it!

Who Are Your Favorite Bodybuilders?

1st - I admire Steve Reeves for his accomplishments and for having a very tapered v -shaped body!
2nd - I would have to say Arnold for his accomplishments especially coming from another country and for accomplishing what he has done! 3rd - Frank Zane for his flawless symmetry and grace!

More Pictures!

Pic 1, Pic 2

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