- Name: Joe Green
- E-mail: Joemuscle@Gmail.com
- Age: 26
- Where: Misawa AB, Japan
- Height: 5'6"
- Weight: 190 offseason - 168 pre-contes
- Years Bodybuilding :2
- Favorite Bodypart: Lats
- Favorite Exercise: Pullovers, Squats
- Favorite Supplements: Cell Mass, Ultra Peptide 2.0
How Did You Get Started?
Well, I've always been an athletic guy that has been through the weight training slumps here and there. I never thought I had the right "genes" to ever achieve a six pack of abs until I met my wife. One day she mentioned to me that she could smell my urine from the other room (which was quite embarrassing) and she advised that I drink more water, something I HATED to do!
Well, I gave it a try and I loved the effects water had on me! I felt so alive, awake and healthy. So I tried other things, like eating more fruit, leaner meats and the next thing you know I snow balled into the world of Bodybuilding! It took me a few years to break away from the fad diets and to accept the fact that only hard training and simple nutrition plans get you the results you want, always.
What Workout Plan Worked Best For You?
I follow a 2 day on 1 day off approach because being a natural bodybuilder and I personally feel frequent short breaks help repair your body faster which brings in results faster. I assure you that after two days of my weight training days my body is screaming for a break! During a pre-contest phase I don't really count reps, I try to go for the "PUMP" on every set, a page I took out of Arnold Schwarzenegger's encyclopedia for bodybuilding (great book!!!). I will list the rep range for the sake of giving a clear idea of where I might finish each rep during contest prep:
Day 1 - Chest/ Biceps:
- Incline Smith Bench Press - 2 warm up sets/ 12-15 reps - 3 working sets/ 8-12 reps
- Short Barbell curls - 2 warm up sets/ 12-15 reps - 2-3 working sets/ 8-12 reps
- DB press (or Barbell)- 3-4 working sets/ 8-12 reps
- Standing DB curls (start with both DBs in curled position instead of at waist) - 3 working sets/ 8-12 reps - 4th set to failure
- Cable crossovers (superset) Hammer curls - 3 working sets/ to failure
Day 2 - Shoulders/ Hamstrings:
- Shoulder press - 2 warm up sets/ 12-15 reps - 3 working sets/ 8-12 reps
- Lying leg curls - 2 warm up sets/ 12-15 reps - 3 working sets/ 8-12 reps
- Side DB raises - 5 sets pyramid up (x2)/ 10-12 reps
- Arnold presses - 4 working sets/ 8-12 reps
- Stiff leg deadlift - 3 working sets/ 10-15 slow reps
- Reverse flyes (superset) seated leg curls - 3 working sets to failure
Day 3 - OFF
Day 4 - Legs:
- Jump squats - 3-4 sets 15-20 reps
- Front or Back Squats - 1 warm up set/ 12-15 reps - 3 working sets/ 10-15 reps
- Basketball court lunges - 3-4 times across court with 135lb barbell
- 1 legged leg press - 3-4 working sets/ 10-15 reps
- Leg extensions - 2 drop sets/ failure
- Calf raises - 3-4 working sets/ 12-15 reps
Day 5 - Back/ Triceps:
- Pull ups - 10 sets of 3 slow reps
- Dips - 3 working sets/ 15reps
- Pull downs (close/wide) - 3-4 working sets/ 12-15 reps
- Tri push down - 3-4 working sets/ 12-15 reps
- Deadlift - 3-4 working sets/ 8-12 reps (HEAVY)
- Weight dips (superset) DB overhead press - 3-4 working sets/ failure
- T-Bar or Barbell rows - 3-4 working sets/ 12-15 reps (slow)
I just started using a modified version of Mike Mentzer's training and I love it! Slow, intense and controlled movements are the way to go!
What Nutrition Plan Has Worked Best For You?
I discovered that one cannot just eat a clean diet to achieve maximum results; you need to control your portion sizes and timing as well. I eat very slowly every 2-3hoursfrom the moment I wake until I go to bed. Raw baby carrots have saved me from eating anything crazy during my diet and I believe it keeps the metabolism going between meals as well. I probably eat 2 bags of baby carrots a day. Here is a sample of a contest diet that I follow:
- Amino acids (xtend)
Meal 1 (0415)
Meal 2 (0600)
Meal 3 (0900)
Meal 4 (1200)
Meal 5 (1500)
Meal 6 (1800)
Meal 7 (2100)
What Supplements Have Given You The Greatest Gains?
Of course Whey protein (Black star labs Ultra peptide 2.0), Xtend (scivation), Cell Mass, Digestive enzymes, and CLA/ALA. During the offseason I veer away from supplements except for Whey protein and digestive enzymes and I eat more real food. I feel that a break from supplements in the offseason helps me respond better during a contest prep when I get back on them.
Why do you love Bodybuilding?
I love being able to control how I live my life. My everyday energy levels are higher than ever! I've dug really deep to be able to learn myself and what triggers my temptations and for that I am grateful for the role models whom have shared to success strategies. Also, there is no natural high like the PUMP! I'm in my own personal heaven when I get lost in my training sessions.
What Are Your Future Bodybuilding Plans?
I want to keep training and motivate others; I feel sharing the wealth helps the sport grow and brings happiness among others. As far as being a natural pro, that could definitely be an option once I get out of the military. But for now I just love training and helping others help themselves.
What One Tip Would You Give Other Bodybuilders?
Always have a clear goal and visualize yourself at the end, now you have a beginning and an end. Balance your life with your training; don't let either take over the other. Allow yourself to have fun and trust yourself, sometimes your own instinct is the best thing you can choose to follow. Train hard and always strive to be better! HUUAH
Who Are Your Favorite Bodybuilders?
Frank Zane for his amazing physique and knowledge, Franco Columbo for his amazing feats in bodybuilding, Mike Mentzer, Ronnie Coleman, Melvin Anthony, Jay Cutler and my all time favorite Arnold Schwarzenegger! All of these gentlemen are amazing and have motivated me like no other!