2010 Military Contest Winner Elijah Maine

Vital Stats: Name: Elijah Maine Age: 26 Height: 5'11" Weight: 194 lbs Military Branch: Navy Email: super_maine3215@yahoo.com BodySpace: SuperMaine Physique of the Month

What Is Your Goal?

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!

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

How Did You Accomplish Your Goal?

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!

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I Dedicate My Life To My Country And Bodybuilding.

Supplements

• Optimum Natural Whey
• Ornithine
• Arginine
• Creatine
• Udo's 3-6-9 Oil
• Optimum Hydrowhey
• Glutamine

Diet

Meal 1:

• 2 scoops Optimum Nutrition Natural Whey
• 2 slices Ezekiel Bread
• 2 tbsp Natural Peanut Butter
• 2 caps of Ornithine
• 2 caps of Arginine

Meal 2:

• 12 Egg Whites
• 2 Whole Eggs
• 1 cup Oats

Meal 3:

• 2 scoops Optimum Nutrition Natural whey
• 12 Raw Almonds

Meal 4:

• 12 oz Chicken Breast
• 1 Banana
• 1 serving Spinach Salad
• 1 tbsp Udo's 3-6-9 Oil

Pre Workout:

• 2 scoops Optimum Nutrition Hydrowhey
• 1 Apple
• 5g Creatine

Post Workout:

• 2 scoops Glutamine

Meal 5:

• 12 oz of Chicken Breast
• 1 cup sauteed or steamed Broccoli

Meal 6:

• 10 oz Tilapia
• 1/2 cup Broccoli

Meal 7:

• 1 cup Low Fat Cottage Cheese
• 2 pcs of Ezekiel Bread
• 1 tsp low sugar Jelly

Training

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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