2010 Military Contest Winner Elijah Maine!

As a Navy man, Elijah loves nothing more than serving his country, bodybuilding, and trying to inspire his fellow Sailors to reach their goals. Check out his story!

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2010 Military Contest Winner Elijah Maine

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Elijah Maine

Vital Stats:

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What Is Your Goal?
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My goal is to take bodybuilding to the Military and use my knowledge to train my fellow Seabees and Sailors to help them reach their goals as well. Knowledge is meant to be shared and used for the best. I will succeed!

My Goal Is To Take Bodybuilding In The Military And Use My Knowledge To Train My Fellow Seabees And Sailors
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My Goal Is To Take Bodybuilding In The Military And Use
My Knowledge To Train My Fellow Seabees And Sailors.

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How Did You Accomplish Your Goal?
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I dedicate my life to my country and bodybuilding! I turn to bodybuilding.com for answers as well as to help people out the best I can! After being deployed to Afghanistan, and Iraq three times over the past 7 years, I have realized how important it is to keep your foundation and gather up the knowledge gained to help build yourself the best possible body and help others build theirs!

I Dedicate My Life To My Country And Bodybuilding xxxxx
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I Dedicate My Life To My Country And Bodybuilding.

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Supplements
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Note: Supplement dosages and schedule listed below in Diet section.

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Diet
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Meal 1:

Meal 2:

Meal 3:

Meal 4:

Pre Workout:

Post Workout:

Meal 5:

Meal 6:

Meal 7:

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Training
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TERMS YOU'LL NEED TO KNOW
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Day 1: Back

  • Pullups: 2 warm up sets of 50 reps
  • Deadlifts: 4 sets of 20 reps, 4 heavy sets of 5 reps
  • Wide-Grip Pulldowns: 4 sets of 20 reps
  • Close-Grip Seated Rows: 4 sets of 15 reps
  • Hyperextenions: 2 sets of 100 reps

Day 2: Chest/Abs

  • Dips: 2 warm up sets of 50 reps
  • Dumbbell Bench Press: 8 sets of 15 reps
  • Heavy Decline Bench Press: 4 sets of 5 reps
  • Cable Flyes: 5 sets of 25 reps
  • Pushups: 2 sets of 100 reps
  • Hanging Leg Raises: 6 sets of 25 reps

Day 3: Legs/Abs

  • Walking Lunges: 1 warm up set of 200 yds
  • Squats: 10 sets of 10 reps
  • Leg Extensions: 8 sets of 40 reps, each leg
  • Stiff Legged Deadlifts: 5 sets of 25 reps
  • Hamstring Curls: 8 sets of 25 reps
  • Cable Crunches: 6 sets of 25 reps

Day 4: Delts/Abs

  • Upright Rows: 2 warm up sets of 50 reps
  • Behind the Back Shrugs/Upright Rows: 6 sets of 20 reps
  • Side Dumbell Lateral Raise: 4 sets of 20 reps, repeat 3 times
  • Rear Delt Flyes: 4 sets of 20 reps
  • Leg Lifts: 2 sets of 100 reps

Day 5: Biceps/Triceps/Abs

  • Tricep Dips on Bench: 5 sets of 15 reps
  • Straight Barbell Curls: 115lbs, 6 sets of 15 reps
  • Skull Crushers: 5 sets of 15 reps
  • Seated Dumbell Curls: 5 sets of 15 reps
  • Rope Pushdowns: 4 sets to failure
  • V-ups: 5 sets of 25 reps

Day 6: Cardio

  • 10 mile Run outside

Day 7: Rest

For cardio Monday-Friday I do about 2-3 hours of Brazilian Jiu Jitsu at REMIX Alan "The Talent" Belcher's MMA club.

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