- Name: Kevin Key
- E-mail: firstname.lastname@example.org
- Age: 40
- Where: Panama City, Florida
- Height: 5'5''
- Weight: 215 lbs
- Years Bodybuilding :6
- Favorite Bodypart: Chest
- Favorite Exercise: Tricep push downs, preacher curls
- Favorite Supplements: Gaspari nutrition Superpump 250, Gaspari nutrition size-on
How Did You Get Started?
My father bought me a weight set for Christmas at the age of 15. I always liked to work out and got more interested as time passed. I bought a book with Arnold on the cover and from that moment I knew that bodybuilding was something I had a passion for so at the age of 19 I entered my first show.
I placed 2nd and from that point I loved bodybuilding. I stopped training at age 25 and took a 10 year layoff and since 2000 I have not missed a workout.
What Workout Plan Worked Best For You?
Here is a sample workout plan I go by except I do change up the exercises.
Mondays - Chest, delts, and abs
Tuesdays - Quads and calves
Wednesday - (off day)
Thursday - Biceps and triceps (arms)
Friday - Hamstrings, calves, and abs
Saturdays - Back and traps
- Incline bench press - 3, 8-12
- Flat dumbbell press - 3, 8-12
- Incline flyes - 3, 8-12
- Decline bench press - 3, 8-12
- Dips 3 12-15
Quads & Calves:
Wednesday (Off Day):
- Standing barbell curls - 3, 8-12
- Seated dumbbell curls - 3, 8-12
- Machine preacher curls - 3, 8-12
- Concentration curls - 3, 8-12
- Lying tricep extensions (skull crushers) - 3, 12-15
- Cable pushdowns - 3, 12-15
- One arm seated tricep extension - 3, 8-12
- Kick backs - 3, 8-12
Biceps & Triceps:
Hamstrings, Calves, & Abs:
- Pullups overhand wide-grip 4 until failure each set (usually 12-15)
- Barbell rows - 3, 8-12
- One-arm rows - 3, 8-12
- Seated pulley rows - 3, 8-12
- Hyperextensions - 3, 20-25
- Barbell or dumbbell shrugs - 4, 12-15
- Upright barbell rows - 4, 8-12
Back & Traps:
Sunday (Off Day):
NOTE: I will always start my workouts by stretching for 5 to 10 minutes followed by 2 warm-up sets. One thing I would like to emphasize is never allow your workouts to stay the same.
I continuously change my routine up. The reason is to not allow your body to adapt to one type of training regiment thus allowing you to continue to progress.
I will have days I go real heavy and other days I go really light 12-15 reps. Also incorporate supersets, drop sets, forced reps, negatives, half reps, pyramids, explosive reps, and slow and strict.
One word of advice is to try different things to shock your muscles into submission and keep them growing. Change your routine regular.
Change to high volume training and low volume; also change reps, poundages, etc. Some body parts respond differently to rep ranges ( for instance, my triceps respond well to 15 rep range moderate weight and on the other hand my chest responds better to 6-10 rep range with heavy weight.
Just remember there is no perfect routine. Stay with a lot of compound movements and build a good base before you get too involved in the fancy equipment.
Pre-contest I change my reps up and down on every body part and a faster duration of my workouts. Other than that I still stick with a lot of the basics and incorporate more isolation movements, machines etc., closer to show time (8-12 weeks out).
What Nutrition Plan Has Worked Best For You?
I eat anywhere between 3-4 grams of carbs per pound of bodyweight and 1.5 to 2 grams of protein per pound of bodyweight. Also my fats usually stay around 20% of my total calorie intake. Also I allow one cheat day a week to eat whatever I want.
I clean up my diet and switch to a lower carb diet. However I do have low carb days (50-100 grams) and high carb days (300-400 grams).
Only 1 day a week on high carb day - usually Sunday. Low carb days are usually if my weight and body fat are not dropping - I start incorporating low carb days and only then.
One thing I do on low carb days is to make sure my protein for those days is around 300-400 grams. I do not believe in low carbs for an extended period because your body needs the energy and nutrients that you would otherwise not be getting.
Meal #1 Protein pankes (2/3 cup oatmeal, 8 oz of egg white international egg whites or use 6 egg whites, .1 tbsp of vanilla extract, 1 scoop of Optimum Pro-Complex Vanilla, and 2 packs splenda), mix in blender 20 seconds and use non-stick pan OR SPRAY PAM ON FRYING PAN.
Meal #2 MHP Probloic MRP
Meal #3 6 OZ. Chicken breast, mixed veggies
Meal #4 Optimum Pro Complex Shake with pear or apple
Meal #5 6 OZ. Lean ground beef, with sweet potato
Meal #6 1 scoop Syntrax Nectar Strawberry mixed with 8 oz of Egg White International Egg Whites and 6 oz water. Before bedtime. The Egg Whites are actually a slow release protein that last up to 5 hours.
Also do not forget to use a good quality fat burner supplement. I like VPX Red Line Gel Caps, a supplement with a good Omega 3 Fatty Acid, and l-glutamine.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love bodybuilding because it gives me a challenge to take my body to the limits. Also the transformation that takes place when you shed layers of unwanted fat. The competitive aspect of bodybuilding is great.
I always love to compete in different sports but bodybuilding is an individual sport because you have to do the work. Training, diet, rest, and more training. Please know that most of us have a support group at home and at the gym.
What Are Your Future Bodybuilding Plans?
I plan on competing in the Jr. Nationals in Chicago on June 16-17. After that I would either like to compete in the U.S.A in Las Vegas or the Nationals in Miami.
What One Tip Would You Give Other Bodybuilders?
Do not expect instant results. Be patient and steadfast. Be consistent in your diet, training and rest. The gains will come. As the old saying goes "Rome was not built in a day."
The same holds true for each and every one of us. Try to adhere to the three D's: Desire, Determination and Dedication. Without them it will be hard to accomplish a whole lot.
Make bodybuilding a lifestyle and don't be afraid to dream. Last but not least sat focused on what you want to achieve and never give up.