- Name: Lowell Gloeckl
- E-mail: firstname.lastname@example.org
- Age: 20
- Where: PA
- Height: 5'3"
- Weight: 145-165 lbs
- Years Bodybuilding :2
- Favorite Bodypart: Quads
- Favorite Exercise: Barbell Squats
- Favorite Supplements: Cellucor M5 Extreme
How Did You Get Started?
I constantly worked out for sports in high school and was always a very competitive person. I loved seeing the strength gains I was making, and that is when I became interested in powerlifting. In the span of two years I won many powerlifting titles along with 2 American records. I first became intrigued in bodybuilding after watching a YouTube video of Ronnie Coleman squatting 800 pounds. That is the point where I said to myself, I want to be a bodybuilder.
I started doing a lot of research on training and dieting. I didn't have much guidance at first and failed to realize how important the dieting aspect of the sport actually was. I continued to learn and began to listen to my body more in an attempt to see how it responded to different things. I started to understand that this sport is just as much mental as it is physical, and the ability to break through all mental barriers is what will separate the champions from everyone else.
To this day I am still learning something new every day as I continue to put all the pieces of the puzzle together, and I've realized it's always a work in progress. Some people spend a lifetime trying to find their purpose or something that is worthy of their best effort and I am very thankful to have found my passion early.
What Workout Plan Worked Best For You?
I use a non-linear periodization routine where I hit each body part twice per week using a 3 days on 1 day off split. I have one heavier, strength oriented workout and then a hypertrophy workout utilizing higher reps with other techniques such as drop sets. I do 12 sets of for calves every week. I typically use higher reps for calves. Here is an example:
- Barbell Squats or Deadlifts: 3 sets of 3-5 reps
- Smith Machine Front Squats: 3 sets of 6-10 reps
- Leg Curls: 3 sets of 6-10 reps
- Leg Press: 3 sets of 6-10 reps
- Glute Ham Raises: 3 sets of 6-10 reps
- Flat Barbell Bench Press: 3 sets of 3-5 reps
- Incline Dumbbell Press: 3 sets of 6-10 reps
- Decline Dumbbell Press: 2 sets of 8-10 reps
- Dumbbell Shoulder Press: 3 sets of 6-10 reps
- Dumbbell Side Raises: 3 sets of 6-10 reps
- Weighted Triceps Dips: 3 sets of 6-10 reps
- Triceps Cable Pushdowns: 2 sets of 8-10 reps
- Barbell Rows: 3 sets of 3-5 reps
- T-Bar Rows: 3 sets of 6-10 reps
- Weighted Chin Ups: 3 sets of 6-10 reps
- Cambered Bar Curls: 3 sets of 6-10 reps
- Dumbbell Preacher Curls: 2 sets of 8-10 reps
- Barbell Squats: 3 sets of 8-15 reps
- Hack Squats: 3 sets of 8-20 reps
- Seated Leg Curls: 3 sets of 8-20 reps
- Single Leg Press: 2 sets of 8-20 reps
- Dumbbell Stiff Leg Deadlifts: 2 sets of 8-20 reps
- Leg Extensions: 2 sets of 8-20 reps
- Standing Leg Curls: 2 sets of 8-12 reps
- Incline Press: 3 sets of 8-15 reps
- Flat Bench Press: 3 sets of 8-15 reps
- Wide Dips: 3 sets of 8-20 reps
- Flyes: 3 sets of 8-20 reps
- Hammer Strength Shoulder Press: 3 sets of 8-15 reps
- Side Raises: 3 sets of 8-20 reps
- Cable Upright Rows: 2 sets of 8-15 reps
- Reverse Flyes: 2 sets of 8-20 reps
- Decline Skull Crushers: 3 sets of 8-15 reps
- Triceps Rope Pushdowns: 2 sets of 8-20 reps
- Cable Overhead Extensions: 2 sets of 8-20 reps
- Pull-Ups: 3 sets of 12-20 reps
- Dumbbell Rows: 3 sets of 8-15 reps
- Seated Rows: 3 sets of 8-15 reps
- Lat Pulldowns: 3 sets of 8-15 reps
- Spider Curls: 3 sets of 8-15 reps
- Cable Preacher Curls: 2 sets of 8-15 reps
- Cable Overhead Curls: 2 sets of 12-20 reps
What Nutrition Plan Has Worked Best For You?
I don't follow a set meal plan every day. I always keep track of my macro-nutrients and I aim for a certain amount of protein, carbs, and fats each day. During contest prep I typically consume around 100-200g carbs, 220g protein, and 35-50g fat per day. I will also have a re-feed day once a week where I will double my carbs and drop my fat intake slightly. In the offseason I consume around 300-400g carbs, 200g protein, and 60-70g fat per day.
What Supplements Have Given You The Greatest Gains?
I keep my supplement intake pretty basic. I always have a whey protein product and my favorite pre-workout supplements are Cellucor M5 Extreme and Cellucor C4. I will usually take a scoop of one of those prior to my workouts.
- Fitness Pro Super Whey Protein: 1 / 2 scoops
Why do you love Bodybuilding?
I love seeing the progress I make over time and this reminds me that hard work will always pay off in the end. It helps me to become stronger physically, mentally, and spiritually while maintaining complete focus on the task at hand. Within every set lies an opportunity to push your mind and body to another level. It is my passion and the driving force in who I am and what I want to become.
What Motivates You To Follow A Healthy Lifestyle?
The motivation comes from within and when you love what you're doing it comes naturally. I look forward to going to the gym every day and demanding the absolute best from myself. I visualize what I want and how I am going to accomplish it. In order to achieve the things you set out to do in life, you must be willing to take the necessary steps to get there each and every day. It starts with making the decision and accepting all of the challenges that comes along with it. The satisfaction of knowing I am one step closer is all the motivation I could ever need.
What Made You Want To Achieve Your Goals?
I want to be able to reach my full potential as a person, so I always strive to do my very best. I believe everyone has it within themselves to achieve great things through hard work, complete mental focus, and a relentless pursuit of their goals. You must make every day count, because each day is another stepping stone in the journey towards achieving your aspirations in life.
What Are Your Future Bodybuilding Plans?
I plan on taking time to improve my physique and I will most likely step on stage again at some point in 2012. I will continue to do more fitness modeling as well and set my sights on making the best living I can in the fitness industry.
What One Tip Would You Give Other Bodybuilders?
Always have a strong belief in your abilities while staying true to your goals and dreams. Never let any outside sources have a negative influence on who you are and what you can become.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?