VITAL STATS Name: Tom 'Rage' Fuller E-mail: ragingmuscle@aol.com Age: 41 Where: Riverside, California Height: 5' 10" Weight: 260 lbs. - 210 lbs. contest Years Bodybuilding: 25 Favorite Bodypart: Legs Favorite Exercise: Leg Press Favorite Supplements: Animal Pak, Animal Pump, Animal Stack

How Did You Get Started?

In 1983 I first started weigh training as part of a strength conditioning program for sprinting in High School track. After the first day I was hooked. Not only did weight training help further my efforts as a sprinter, but it opened my eyes to an entirely new sport in bodybuilding. Bodybuilding has been an important part of my life ever since.

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Tom "Rage" Fuller.

What Workout Plan Worked Best For You?

Consistent change is what has worked best for me in my training. I always keep basic staple lifts in my routines, but the order and variety is always changing. Here is a sample routine of my off-season routine followed by my pre-contest routine. All sets are working sets after warm ups.

Rage's Off-Season Mass Routine:

Day 1 - Arms:

• Triceps pushdowns 2 x 10
• Partial Dips weighted 2 x 10
• Dumbbell Triceps Ext 2 x 10
• Incline Dumbbell curls 2 x 10
• Hammer Curls 2 x 10
• Cable Curls 2 x 10
• Abs

Click Here For A Printable Log Of Day 1.

Day 2 - Quads, Hamstrings, Calves:

• Leg Extension-pre-exhaust 3 x 50/40/30
• Leg Press 2 x 15
• Squats 2 x 10
• Lying Leg Curls 3 x 10
• Standing Leg Curls 2 x 10

Click Here For A Printable Log Of Day 2.

Day 3 - Off

Day 4 - Chest & Shoulders:

• Barbell Press 2 x 10
• Incline Dumbbell Press 2 x 10
• Neck Press 2 x 10
• Smith Military Press 2 x 10
• Dumbbell Shoulder Press 2 x 10
• Side Laterals 2 x 10

Click Here For A Printable Log Of Day 4.

Day 5 - Back, Traps, Rear Delts and Calves:

• T Bar Rows 2 x 10
• Dumbbell Rows 2 x 10
• Wide Grip Pull Downs 2 x 10
• Bent Laterals 2 x 10
• Barbell Shrugs-Heavier each set 3 x 20
• Calf Extensions 3 x 15
• Calf Raises 3 x 15

Click Here For A Printable Log Of Day 5.

Rage's Pre-Contest Routine:

A, B and C represent different routines from week to week.
5:30 am Cardio
7:30 pm Cardio

Week A: Day 1 - Chest & Biceps:

• Neck press (barbell) 3 x failure
• Incline Dumbbell 2 x 12
• Flat dumbbell flyes 2 x 12
• Seated alternating curls 3 x 15
• Standing Hammer curls 2 x 20
• Machine preacher curls 1 x failure

Click Here For A Printable Log Of Week A Day 1.

Week B: Day 1 - Chest & Biceps:

• Incline barbell press 3 x 12
• Flat dumbbell press 3 x 12
• Body weight dips 2 x failure
• Cambered bar reverse curls 3 x 15
• Double arm dumbbell curls 2 x 15
• Double arm cable curls 2 x failure

Click Here For A Printable Log Of Week B Day 1.

Week A: Day 2: Quads & Hamstrings:

• Leg press 3 x 50 (yes, that's 50!)
• Squats 2 x 20
• Leg ext. 3 x 20
• Lying leg curl 3 x 12
• Standing single leg curls 2 x 12-15

Click Here For A Printable Log Of Week A Day 2.

Week B: Day 2: Quads:

• Front squats 3 x 15
• Single leg, leg press 3 x 20 (short range of motion)
• Leg ext. 2 x 15

Click Here For A Printable Log Of Week B Day 2.

Day 3: off

Week A: Day 4: Back, Traps & Delts:

• Bent over rows 3 x 15
• Close grip pull-ups 3 x failure
• Straight arm pull-downs 2 x 15
• Standing dumbbell shrugs 3 x 50 (Heavy as you can. Yes, that's another 50!)
• Reverse flyes 3 x 15

Click Here For A Printable Log Of Week Day 4.

Week B: Day 4: Back, Traps & Delts:

• Alternating dumbbell rows 3 x 15 (heavy as you can)
• V-bar pull downs 3 x failure
• Dumbbell pull-overs 2 x 15
• Standing barbell shrugs 3 work sets (heavier each set) No less than 20 reps
• Dumbbell reverse flyes 3 x 15

Click Here For A Printable Log Of Week B Day 4.

Week C: Day 4: Delts:

• Single arm reverse flyes 3 x 15

Click Here For A Printable Log Of Week C Day 4.

Week A: Day 5: Delts & Triceps:

• Seated dumbbell press 3 x 15
• Standing dumbbell front laterals 2x 15
• Dumbbell Seated side laterals 3x 15
• Close grip bench 3 x 8 (heavy)
• Dumbbell kick backs 2 x 15
• Cable press downs 1 x failure (burnout)

Click Here For A Printable Log Of Week A Day 5.

Week B: Day 5: Delts & Triceps:

• Standing barbell presses 3 x 12 (heavy)
• Machine presses 2 x failure
• Side laterals 3 x 15
• Triceps press downs 3 x 12
• Skull Crushers 2 x 12
• Body wt dips (partials) 2 x failure

Click Here For A Printable Log Of Week B Day 5.

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Tom "Rage" Fuller.

What Nutrition Plan Has Worked Best For You?

Keeping a moderate to high protein and carbohydrate diet has worked best for me on the off-season. Pre-contest is a whole other story. I have to keep my protein very high in order to spare muscle and my carbohydrates pretty low to accomplish the look I want for the stage. To follow is an example of a typical eating routine for both times of the year:

Rage's Off-Season Diet:

On my off-season this is my typical eating routine Monday through Friday. I loosen it up on the weekends and cheat frequently. During the week, I will sometimes add additional carbs on one or two days when I feel like my body is not only craving but can handle it.

Rage's Pre-Contest Diet:

Weeks 1-5:

Weeks 6-10:

Weeks 11-15:

Weeks 16-20:

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Tom "Rage" Fuller.

What Supplements Have Given You The Greatest Gains?

I have been a Universal Nutrition Rep 15 years and I absolutely swear by their products. They have worked for me and countless others who are serious about getting results. These really are the supplements that have worked best for me:

• Animal Pak
• Animal Stak
• Animal Nitro
• Animal Flex
• Animal Stak
• Animal Pump
• Animal Omega
• Universal Real Gains Banana and Chocolate

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Tom "Rage" Fuller.

Why Do You Love Bodybuilding?

Hitting the iron has always given me an incredible mind-body connection and a better sense of self-esteem and self-confidence. It provides a feeling one can only experience after they have been in the iron game at least a few months. My drive has developed into a passion that has not let up for 25 years.

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Tom "Rage" Fuller.

What Are Your Future Bodybuilding Plans?

I have put together a strategy with the help of my trainer Andre 'Bam Bam' Scott, to put on some more size over the next year and a half and push my weight up to around 275 lbs. Early 2010 I will begin dieting for Nationals and hopefully come in around 220-230 lbs. Beyond that, one thing will always remain consistent... I will always be a bodybuilder, an Iron Warrior... competitive or not.

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Tom "Rage" Fuller.

What One Tip Would You Give Other Bodybuilders?

Become your own expert. Put together a plan that works for you. Don't follow all the junk you read in the magazines or whatever the local gym rats tell you without testing it against your own experience. I will share with you a generalized formula that has worked in my training and other areas of my life...

I decide what I want + I develop a plan to accomplish it + I act on my plan + I make adjustments to my plan = What I want.

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Tom "Rage" Fuller.

Who Are Your Favorite Bodybuilders?

Branch Warren, Johnnie Jackson, Ronnie Coleman, King Kamali, Art Atwood.

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Tom "Rage" Fuller.

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