- Name: Joe Tong
- E-mail: firstname.lastname@example.org
- Age: 42
- Where: Santa Monica, California
- Height: 5' 9"
- Weight: 230 Lbs., Contest: 210 Lbs.
- Years Bodybuilding :15
- Favorite Bodypart: Triceps & Calves
- Favorite Exercise: Dumbbell Bent-Over Rear Delt Raise
- Favorite Supplements: Cell Drive, Amino Armor, Burn Extreme - All John Scott's NITRO products.
How Did You Get Started?
My senior year in high school I was playing football but while training with heavy weights and bad form I ruptured a disk. I was told by the Neurosurgeon that I would never be able to lifts weights again. After the surgery I studied and read all I could on back injuries and rehab. I started back very slow just walking and swimming with hope that one day I might be able to train with weights very light. My older brother who was a bodybuilder encouraged me to keep pushing. One year after the surgery I competed in and won my first bodybuilding contest.
What Workout Plan Worked Best For You?Living and training at Gold's Gym Venice - I have a lot of friends who are pro bodybuilders so I train with them any chance I get and try to learn something from each one then apply it to my body. I always listen to my body so if I'm getting ready for a contest or shoot I take 1 day a week off from the gym unless I don't feel tired, then I just keep going until my body says it needs rest. In the off-season I'm trying something different; training for the 2008 Masters Nationals. I will train each muscle group 1 time a week and I train 3 days on, 1 off, then 2 days on and 1 off. I tend to over train so I'm making myself rest more this year. I also throw in 3 days of cardio per week off-season for 30 minutes and maybe 3 or 4 extra sets on a week area I'm trying to bring up. I train 1 body part per day at 5:00 pm along with either calves or abs. Every exercise is done for either 3 or 4 sets depending on how I feel and reps most of the time are between 15 for arms and 20 on everything else. I avoid a lot of force reps but sometimes will do drop sets. I rest about 1 minute or 90 seconds between sets.
Sample Training Plan:
Monday: Quads & Abs
Stretch for 10 to 15 minutes then start
Leg press: 2 warm-up sets then 4 sets 20 reps, I try to start as close to as heavy as I can go since I feel I'm warmed up and don't want to waste any sets
Reverse Hack Squats: no warm-up just 4 sets of 20 reps
Walking dumbbell lunges: 3 sets 15 steps
Leg extensions: 4 sets of 20 reps
Abductor machine: 3 sets of 20 reps Abs:
Crunches without weight to failure superset with hanging leg raises 3 sets to failure and focus on the contraction
Dumbbell bench press: 2 warm-up sets then 4 sets of 20 reps
Smith Machine or Hammer Incline: 4 sets of 20 reps
Decline barbell bench press: 4 sets of 20 reps
Dips: 4 sets to failure
Stretch for about 10 minutes first
Chin-ups: 3 sets to failure
Partial deadlift: 4 sets of 15 reps
T-bar rows: 4 sets of 20 reps
Smith machine barbell rows: 3 sets of 20 reps
One-arm cable rows: 3 sets of 20 reps
Close-grip pulldowns: 3 sets 20 reps Abs:
Hanging leg raise: 3 sets to failure
Crunches: 3 sets to failure
Stretch for 15 minutes
Stiff-leg deadlift: 2 warm-up sets then 4 sets of 20 reps
Lying leg curl: 4 sets of 20 reps
Seated leg curl: 4 sets of 20 reps Calves:
Seated calf raise: 3 sets of 20 reps
Donkey raises: 3 sets of 20 reps
Smith machine press: 2 warm-up sets then 4 sets of 20 reps
Hammer press: 3 sets of 20 reps
Rear dumbbell raises: 4 to 6 sets of 20 reps
Side laterals: 4 sets of 20 reps
Barbell shrugs: 4 sets of 20 reps
Dumbbell shrugs: 3 sets of 20 reps
E-Z bar pushdowns: 4 sets 20 reps
Lying extensions: 4 sets of 15 reps
One-arm dumbbell extension: 3 sets of 15 reps
Dumbbell kickbacks: 3 sets of 15 reps Bicep:
Dumbbell standing curls: 3 sets of 15 reps
Cable EZ bar curls: 3 sets of 15 reps
Concretion curl: 3 sets of 15 reps
Hammer curls: 3 sets of 15 reps Abs:
Hanging leg raise superset with crunches for 3 sets to failure
What Nutrition Plan Has Worked Best For You?
For contests I try to get in 4 food meals and 4 drinks per day going back and forth. I diet for 12 weeks and every other week I decrease my carbs depending on my condition. As I do this I increase my protein or fat so my calories stay the same. I tend to go 2 or 3 days low carbs with maybe 75 grams of carbs per day then 1 high day at 200 grams of carbs for the day. For the off-season I have always eaten anything I've wanted but this year I'm watching my diet with about 40% protein, 50% carbs and 10% fat; however on Sunday I'll eat whatever I want or crave.
What Supplements Have Given You The Greatest Gains?
I use to think I understood supplements and took things like a protein blend, whey protein after training, and waxy maize. I also take multivitamins, EFAs, along with creatine, glutamine, then something to pick me up before the gym.
Now I'm very lucky to have met John Scott the owner of NITRO. I have a degree myself in the medical field but this guy is knowledgeable in the supplement area. I just started working with him on my supplements and feel I will be 10 pounds bigger this year at the show. One product they make that I won't train without is their Cell Drive. I get an awesome pump and never get that bloated look of feel. I'm sure I could get a cheaper product but I don't have time to waste as I want the best results in the shortest time and I feel these products will do it.
Why do you love Bodybuilding?
This is a sport that takes heart. You can't lie to yourself when you're training as you know if you have given all you have. When your up on stage there is no one else to blame it on if you do bad so it's up to you and it's a sport that you have to be honest with yourself. I think it also carries over into all aspects of your life as it can give you the discipline to go thru so much where most people might have thrown in the towel.
What Are Your Future Bodybuilding Plans?
Up until this year my last show was the '97 USAs. So with encouragement from Chris Cormier, I competed in a small show a few months ago and won the Heavyweight class and overall. Now I'm more focused than I have ever been in the off-season. I will do the 2008 Masters Nationals where I hope to come away with my pro card, God willing. After that I will look at things then. I do have a guest appearance in 2008. I will be guest posing in August in Indonesia at Ada Rey's contest, then in November I will be guest posing in Hawaii. I also just opened my own company call FUTURE HEALTH and Fitness, where I do personalized diets and training. You can contact me at email@example.com or myspace.com/joetong2007.
What One Tip Would You Give Other Bodybuilders?
Keep pushing and don't give up on your dreams. Push yourself to go past where you were yesterday. Then apply that to all areas of your life not just the gym. A few sayings I really like are: "Whatever you do today... determines your tomorrow," and "If you weren't a champion before the trophy then you won't be after the trophy."
Who Are Your Favorite Bodybuilders?
My first training partner in Cali' was Mike Christian, a real freak. Chris Cormier a fighter and a good friend. Gary Strydom, who is never out of shape, has pushed me when I've doubted myself. Jay Cutler, an all around good friend and as big as a house. I've just started to become friends with Silvio who not only is a great bodybuilder but a down to earth great friend. And last but not least Hidetada who I've just had the pleasure of meeting with Silvio and training with them both in Hawaii, he's a fun guy to hang with.
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