- Name: T. Jewell
- E-mail: firstname.lastname@example.org
- Age: 26
- Where: Yakima,WA
- Height: 6' 0"
- Weight: 270 offseason, 250 contest
- Years Bodybuilding :5
- Favorite Bodypart: Obliques
- Favorite Exercise: Upright Rows
- Favorite Supplements: Protein powder (BSN's TrueMass and MuscleTech's Nitrotech)
How Did You Get Started?
I started lifting when I was about 14 using my father's dumbbells. I think I'd watched too many Schwarzenegger films. By doing dumbbell curls I thought that my arms would someday resemble Arnold's. I continued the curls until I got into a weight training program as a freshman in high school. Having developed at an early age I was already 6' 1" tall and 180 lbs. I made huge improvements in my first year. At the end of my freshman year I was already bench pressing 246 lbs. The football coaches watched as I excelled in the weight room and eventually convinced me to play some ball as a sophomore. I knew very little about the sport but I did my best. The first down I ever played (I was a defensive end), I ended the play quickly with a sack. I fell in love with the game and played for the remainder of my high school days. Before I graduated I had a 335 lb bench, 405 lb squat, and I weighed 210 lbs., still at 6' 1" tall.
In March of 2002, I met my old training partner Matt while working at Gold's Gym as a personal trainer. It was at this time that Matt convinced me to compete in bodybuilding. Matt and I had been lifting together for awhile at this point. He helped me with my diet, supplementation, and posing, as well as many other aspects of bodybuilding. The plan was to compete in September of 2002 at the WFNA West Coast Natural in Kennewick, Washington. Two weeks before the show, I backed out due to lack of money and partly because of nervousness. I spent three days eating pizza, hamburgers and everything else I could get my hands on. It was after those three days that several people decided to sponsor me. Back on the diet I went. I showed up softer than I would've liked but I was very pleased with the way things turned out. I took first in my weight class at 6' 0" (it seems that I have shrunk since high school) weighing 197-3/4 lbs.
After a short off-season, I competed in the Emerald Cup in April of 2003. The morning of weigh-ins, I found that I would have to drop 8 pounds to make it into the light-heavyweight division. Eating almost nothing all day until the weigh-ins at 4:00 pm, I barely made it, weighing in at 197.2 lbs. Unfortunately, I had to weigh in behind Michal Kindred, an incredible bodybuilder who is a full 8 inches shorter than me and weighed in only about half a pound less. I feared that I was out of my league at that point. Although I came in flat due to the extreme measures I had to take to make weigh-ins, I placed 4th in the light-heavyweight division. Not bad for my first NPC show.
The following weekend I was supposed to compete in the WFNA Rocky Mountain Natural, but after the Emerald Cup, I was ready to get back into the off-season and EAT. I received a call from the promoters the Wednesday before the show, after 3 full days of eating to my heart's content, and they finally convinced me to do the show. Unfortunately, that meant I showed up softer but much fuller than at the Emerald Cup, which taught me that I had not been properly dialing in by eating too few carbs in the days before the show. I took first place in the Open Men Tall division, as well as being the Overall Winner. My first sword!
I then took 4 years off from competing, but continued to train hard and remained dedicated to improving my physique. During this time, my girlfriend Shawna and I purchased our first home together. I went back to work for Smith's Aerospace while Shawna started up her own insurance agency. Time went by quickly as we were both working long hours on different schedules.
On July 30, 2005, I (finally) married my girlfriend of seven years, Shawna. We were married outside at a Garden/Nursery in our home town, on what was probably the hottest day of the summer. Our family and friends joined us for the ceremony and the fun/wild reception that followed.
In May of 2006, I made the decision to compete in the 2007 Emerald Cup. I competed at the 25th Anniversary Emerald Cup on April 21st in which I took first place in the Super-Heavyweight Class.
What Workout Plan Worked Best For You?
My training is split into 6 different days as follows:
Day One: Quads (workout 1 - alternate between workout 1 and workout 2 every week)
- Squat - 15 rep warmup, 3 - 4 sets of 6 -12 reps
- Lunges - 15 rep warmup, 3 sets of 6 -12 reps on each leg
- Leg Extension - 3 sets of 10 - 15 reps, hold and squeeze at top for 3 - 4 sec. each
Day One: Quads (workout 2 - alternate between workout 1 and workout 2 every week)
- Hack Squat - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Leg Press - 15 rep warmup, 3 - 4 sets of 6 -12 reps
- Leg Extension - 3 sets of 10 - 15 reps, hold and squeeze at top for 3 - 4 sec. each
Day Two: Chest & Calves
- Decline Press - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Standing Calf raises - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Incline Press - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Seated calf raises - 3 sets of 6 - 12 reps
- Dumbell Press - 3 sets of 6 - 12 reps
- Machine Fly - 3 sets of 10 - 15 reps, hold and squeeze at center for 3 - 4 sec. each
Day Three: Back & Abs
- T-Bar row - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Hammer Strength Crunch - 15 rep warmup, 3- 4 sets of 6 - 12 reps
- Wide Grip Let Pulldown - 15 rep warmup, 3 - 4 sets of 6 -12 reps
- Hanging Ab Crunch - 3 sets of 10 - 15 reps
- Hammer Strength Low Row - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Hammer Strength Pullover - 3 sets of 10 - 15 reps
Day Four: Hamstrings
- Stiff Leg Dead Lift - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Lying Leg Curl - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Seated Leg Curl - 3 sets of 10 - 15 reps
Day Five: Shoulders
- Upright Rows - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Rear Delt Dumbell Fly - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Military Press - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Dumbell Lateral Raise - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Shrugs - 3 sets of 10 - 15 reps
Day Six: Biceps & Triceps
- Overhead Tricep Extension - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Hammer Curls - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Lying Tricep Extensions - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Preacher Curl - 15 rep warmup, 3 - 4 sets of 6 - 12 reps
- Cable Pushdown - 3 sets of 10 - 15 reps
What Nutrition Plan Has Worked Best For You?
When I am preparing for a competition, I start my diet at 12 weeks out from the show. I will break my food consumption into 8 meals per day. I weigh everything out on a digital scale in my kitchen and record everything that I consume. I generally consume between 4000 and 5500 calories per day. As far as what makes up those calories, I try to keep a ratio of about 20% fat, 40% protein, and 40% carbs. It isn't always exact as I alter my diet depending on what my body is telling me.
What Supplements Have Given You The Greatest Gains?
I feel that I have had the best results so far using Nitro Tech from Muscle Tech. I haven't tried very many supplements at this point.
It is so overwhelming trying to figure out which supplements really work and which don't. I spend so much money on food at this point that I can't afford very many supplements.
Why do you love Bodybuilding?
I love bodybuilding because it gives me something to look forward to everyday. It keeps my self esteem high and keeps me healthy. Everyday I am a step closer to my dream. I was given a gift, and I feel that I have the tools to become one of the best. Bodybuilding is my place in this world.
From the time I was a small child, I had no idea what it was that I wanted to do with my life. I was always athletically talented but I never felt the desire to be a professional athlete in a team sport such as football. I just knew that I was destined to be great at something. In the last few years I have finally come to realize that bodybuilding is that something.
What Are Your Future Bodybuilding Plans?
Right now I am preparing for the 2007 NPC USA Bodybuilding Championships. After that, I will take the rest of the year off and possibly compete at the Junior Nationals and the USA's in 2008. I would really like to pick up a major sponsor this year to help me with some of my expenses. If anyone is interested please send me an e-mail.
What One Tip Would You Give Other Bodybuilders?
Be patient. Be very, very patient. Becoming a champion bodybuilder won't happen overnight. It takes years of dedication and persistence. Stick with it!
Who Are Your Favorite Bodybuilders?
I am very impressed with the up and coming Trey Brewer. He is a certified freak! I am not looking forward to standing on stage with him next year. I feel that Tony Freeman has an excellent physique as well. Gunter Schlierkamp is one of my favorites not only because of his monstrous physique, but also because he is an incredibly nice guy.
At the most recent competition I was in, Gunter made it a point to come over to me, shake my hand and tell me that I looked great and that I had made a lot of improvement since the last show he saw me in (which was 4 years ago). With all of the young bodybuilders he meets throughout the year, he actually remembered me. That meant a lot to me.