- Name: Kevin Keen
- E-mail: firstname.lastname@example.org
- Age: 36
- Where: Gaithersburg, Maryland
- Height: 5' 7"
- Weight: 175 Lbs., Contest: 165 Lbs.
- Years Bodybuilding :6
- Favorite Bodypart: Quads
- Favorite Exercise: Squat
- Favorite Supplements: BSN's NO-Xplode & Cellmass, Glutamine, Myoplex Deluxe addict.
How Did You Get Started?
I have lifted on and off since college, but never got results when I was young. In 1999 I was involved in a serious accident on a personal watercraft... that was my wakeup call. After plastic surgery to correct my injuries I took a serious look at myself and realized I did not like anything I saw.
I completely changed my life after this point; changed my career of 9 years in the restaurant business and became a bank manager. This move gave me the time I needed to focus on other areas of my life... I stopped eating a cheeseburger a day, cut soda out completely, and just made healthy choices... garbage in garbage out, right? I set up a small gym in my basement so I could hit the weights and do cardio at will. I wrote everything down, measurements, food intake, reps and sets, even my overall mood that day. The changes I made had great results.
I quickly outgrew my home gym and had to get a membership. I went from 155 lbs and rather plump around the middle, down to 138 lbs. I consider 138 lean pounds to be my starting point, and from this point I have added almost 40 pounds of muscle. In July 2005 I weighed 195 lbs with 12% body fat. I have since cut the fat and now stand at 5% body fat. The health benefits have been astounding, and are too numerous to list here. Aside from generally feeling better than ever, my cholesterol has dropped from a whopping 255 to 180!
What Workout Plan Worked Best For You?
I have tried all of the splits you can imagine, from upper/lower, push/pull, one group a day. My favorite is Dante's DC training, low volume with heavy weight and lots of rest.
For my first and only competition thus far I switched back to one body part per workout, focusing on squeezing and working that muscle to exhaustion with lighter weights (60% of my 1-rep max generally). My routine for 12 weeks looks like this:
5AM- 60 minutes cardio (Treadmill, 15% incline, pace of 3-4, a moderate walk but the whole time I focus on squeezing my glutes, heart rate is 137 to 141 and I work up a great sweat. I do not believe in running because I am trying to preserve muscle at all times), EMPTY STOMACH (this really gets the fat metabolized).
8AM- Weight Training, big muscle group, 45 to 60 minutes MAX. 24 to 30 sets total, 8-10 rep range, 4 sets per movement after a brief warm-up.
7PM - Weight Training, small muscle group, 45 to 60 minutes MAX. 30 sets total
9PM - Bedtime... I'll be back up at 4:30 AM so I need my z's, about 7 hours seems to give me optimal recovery, I'm tired as hell when I go to bed and I wake up feeling great, so I know my work is done.
Cardio 4 to 6 times a week, 60 minutes
Weight Training, 4 sets for each movement x 8 to 10 reps:
Monday AM - Chest:
- Incline Dumbbell Press 4 sets by 8 to 10 reps
- Flat Dumbbell Press
- Decline Dumbbell Press
- Flat Dumbbell Fly
- Incline Dumbbell Fly
- Cable Crossover (or Pec Dec Fly)
Monday PM - Traps & Delts:
- Overhead Dumbbell Press
- Incline Reverse Dumbbell Fly
- Dumbbell Lateral Raise
- Dumbbell Front Raise
- Upright Barbell Row
- Barbell Shrug-Behind the Back
- Dumbbell Shrug
Tuesday PM ONLY - Abs:
(1/2 hour class at GGX or weighted crunches to hit upper, lower, and obliques). By the way, get your straps outta my squat rack! Get down on the floor, imagine pulling your belly button through your spine to the floor, and CRUNCH! I like to add a 25 lb plate or dumbbell to my chest, or strap weight to my ankles for reverse crunches.
6 sets x 15 to 20 reps for each muscle group in the region.
Wednesday AM - Back:
- Lat Pulldown (Wide-Grip)
- Low Cable Row
- T-Bar Row
- Pullups, w/ weight
- Back Extension w/ weight
Wednesday PM - Bi's & Tri's:
- Alternating Dumbbell Curls
- Standing Barbell Curls (21's - 7 in the lower range, 7 in the upper range, 7 full range)
- Dumbbell Concentration Curls
- Cable Curls (low pulley, standing, holding angled e-z style bar)
- Overhead Dumbbell Extension
- Dumbbell or EZ Bar Skull Crusher
- Cable Pressdown (I prefer a straight bar to the rope)
- Weighted Dips (not leaning into it so focus is on the Tri's)
Thursday PM ONLY:
Same Ab routine as above either the Gold's Group Exercise or Weighted Crunches
Friday AM - Quads, Squat (heavy and deep, quads below parallel if possible) & Hams:
- Leg Extension
- Leg Press
- Dumbbell Lunges
- Seated Leg Curl
- Lying Leg Curl
- Stiff-legged Deadlift (I prefer Romanian Deadlift, hit those glutes and hams hard)
- Hip Abductor (No guys, this is not just for the ladies, really hits the outer glutes like nothing else can!!)
Friday PM - Calves:
- Seated Calf Raise 6x15
- Standing Barbell Calf Raise 6x12
- Standing Calf Raise (6 sets w/ varying pronation of the feet x 15)
Weekend - I Mix It Up:
At least one weight session (whatever body part feels rested enough to work again, the part that I feel is lacking, or a makeup workout in case I missed one during the week, one cardio session, and one Ab session).
What Nutrition Plan Has Worked Best For You?
I am a freak, I eat the same thing every day, almost never cheat, maybe one cheat meal a week, and I never get bored!
Meal Plan Sample:
6:15 AM: 2/3 cup oatmeal (plain, not the sweetened or instant stuff)
9 egg whites
20 g whey protein
9AM, 12PM, 3PM: 2 chicken breasts (grilled or boiled), 1 cup brown rice, 1 cup broccoli - no salt anywhere!
6 PM: 40 to 50 grams whey protein w/ 30 to 50 grams complex carbs MYOPLEX Deluxe is perfect.
8:30PM: 1 grilled chicken breast, 1 cup broccoli
10 PM: 40 grams casein protein
NO ALCOHOL, and few treats... if I need a fix I like Physique Power Cookies, Chocolate Chip-Walnut-Oatmeal is my favorite.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
It gives me a sense of control, I know I will get from my workout exactly what I put into it, no one is standing in they way of me being the best I can be. The endorphin rush is a great feeling and I love it when people say "Damn, are you on steroids?" I smile and reply, "No, but thanks for thinking I am."
What Are Your Future Bodybuilding Plans?
I hope to gain up to 210, than cut and compete again, this time as a middle or light heavy, haven't picked the show yet, but it will be NPC in Pennsylvania, New Jersey, or Northern Virginia.
What One Tip Would You Give Other Bodybuilders?
Build for SYMMETRY... all arms and no neck is creepy!