Amateur Bodybuilder Of The Week: Reality Hurts!
I wasn't small in stature as a teenager, but I was overweight, shy, and lacked confidence. It wasn't how I wanted to live and I was determined to change without looking back until I achieved a jaw-dropping physique.
Because I was too embarrassed to walk into a gym, I started eating healthier and doing crunches every day. Four months later, I joined a gym for the first time. It felt like home. I knew it would take time and sacrifice to reach my goal. I eliminated unhealthy foods from my diet so my performance wouldn't be hindered. On May 21, 2003, I committed to the journey toward my dream.
Despite various obstacles (surgery, plateaus, long days), eight years passed and I never broke the promise I made to myself or missed a day at the gym due to fatigue or laziness. I was willing to make sacrifices and work as hard as possible to turn my dream into reality.
Incline Dumbbell Press
4 add sets of 10, 10, 6-8, and 4-6 reps
Close-Grip Bench Press
4 add sets of 10, 10, 6-8, and 4-6 reps
Pec Decks
4 drop sets of 10 reps
Skull Crushers
4 add sets of 10 reps, 10 reps, 6-8 reps, and 4-6 reps
Weighted Dips
4 sets of 15 reps
Running
60 minutes
Seated Dumbbell Curls
4 add sets of 10, 10, 6-8, and 4-6 reps
Curl Machine
4 add sets of 10, 10, 6-8, and 4-6 reps
Wide-Grip Straight-Bar Curls
4 add sets of 10, 10, 6-8, and 4-6 reps
Rope Curls
4 add sets of 10, 10, 6-8, and 4-6 reps
Curls
4 sets of 8 reps
Hammer Curls
4 sets of 6 reps
Close-Grip Curls
4 sets of 4 reps
Incline Curls
4 sets of 4 reps
Giant Set
Leg Extensions
4 add sets of 10, 10, 6-8, and 4-6 reps
Squats
4 add sets of 10, 10, 6-8, and 4-6 reps
Bench Step-Ups
4 sets of 20 reps
Single-Leg Leg Press
4 add sets of 10, 10, 6-8, and 4-6 reps
Calf Raises
4 add sets of 10, 10, 6-8, and 4-6 reps
Running
60 minutes
Weighted Knee Raises
4 sets of 15 reps
Decline Ab Crunches
4 sets of 20 reps
Dumbbell Side Bends
4 sets of 20 reps
Ab Crunch Machine
4 sets of 20 reps
Cable Crunches
4 sets of 15 reps
Pull-Ups
4 sets of 15 reps
Bent-Over Rows
4 add sets of 10, 10, 6-8, and 4-6 reps
Close-Grip Pull-Downs
4 add sets of 10, 10, 6-8, and 4-6 reps
T-Bar Rows
4 add sets of 10, 10, 6-8, and 4-6 reps
Muscle-Ups
1 set to failure
Running
60 minutes
Seated Military Press
4 add sets of 10, 10, 6-8, and 4-6 reps
Bent-Over Reverse Flyes
4 sets of 15 reps
Side Raises
4 sets of 15 reps
Front Raises
4 sets of 15 reps
Arnold Shoulder Press
4 add sets of 10, 10, 6-8, and 4-6 reps
I make sure to vary my workout routines as much as possible, including different exercises, forms of cardio, and calisthenics to optimize muscle confusion.
Low-Sugar Oatmeal
2 packs
Banana
1 banana
Egg Whites
1 cup
Whey Protein
1 1/2 scoops
Chicken Breast
8 ounces
Broccoli
1 cup
Apple
1 apple
Tuna
1 can with vinegar
Wheat Bread
2 slices
Hamburger
6 ounces
Brown Rice
1 cup
Mixed Vegetables
2 cups
Casein Protein
1 1/2 scoops
Almonds
20 almonds
If I'm still hungry at night, I have 1/2 cup of Special K strawberry cereal with skim milk and an apple.
Optimum Opti-Men
1 serving
NOW Vitamin D-3
1 serving
Optimum Fish Oil Softgels
1 serving
NOW Co-Enzyme B-Complex
1 serving
Cellucor C4 Extreme
1 serving
SciVation Xtend
1 serving
Optimum Gold Standard 100% Whey
1 1/2 scoops
NOW Magnesium Caps
1 serving
NOW C-1000
1 serving
Optimum Gold Standard 100% Casein
1 1/2 scoops
The feeling of accomplishment after a great workout is exhilarating. Achieving goals and seeing my body evolve motivates me. Bodybuilding provided me with strength to incorporate calisthenics workouts using my bodyweight to exercise and optimize muscle confusion. My goal to be a fitness model and get actively involved in the fitness industry drives me. The drive and dedication required to succeed fascinates me. Bodybuilding frequently tests your determination. If you overcome challenges, you will be rewarded.
Fitness models like Greg Plitt and Rob Riches are my main inspirations. I often imagine myself in their shoes. They must be very proud of their accomplishments. My hope is to become involved in the fitness industry like them. My involvement may include attending events, competing, representing brands or products, or simply creating fitness-related videos.
I've overcome fatigue and worked very hard to accomplish my goals. I find inspiration and motivation through videos on the Internet and listening to success stories. I constantly try to find new music to listen to while I workout or run.
I'm very ambitious with my bodybuilding plans. I want to enter a physique competition within 6-12 months and earn a pro card. Applying for castings or contests for fitness modeling opportunities is also on my agenda. I'll continue taking my body to a higher level and create more calisthenics videos to showcase the results of my hard work.
If you're willing to sacrifice everything to reach your goals and have no regrets despite knowing nothing but failure, then you will succeed.
One of my favorite bodybuilders is Kai Greene because I admire his journey to the top. He's a fighter. His losses served as motivation for improvement and lessons for future competitions. He's determined to work until he wins, which is exactly my philosophy. He talks about the mental aspects of bodybuilding in several videos, which are very important and fascinating. He doesn't hesitate to help others become better bodybuilders.
Reading success stories from other bodybuilders and fitness models helps greatly. Bodybuilding.com taught me a great deal about exercises and techniques. The forums were a great place to learn from other members about how they overcame plateaus. Entering contests offered by Bodybuilding.com provide extra incentive to work hard.
Peyton Williams: Working with him has been an amazing experience. He's a very talented photographer who helped me build a high-quality portfolio. I could never do it without him.
Corey Jenkins: I've never met someone so talented so young. If he's behind a camera taking pictures or making videos, this is his world. He deserves all the credit.
Special thanks to my family, friends, Tiffany Nance, Frank Medrano, Barholics, Hannibal for King, The Barstarzz, Kalosthenos, and many others all across the world. Check them out on YouTube!
Corey Jenkins and myself teamed up to create a video into my world of calisthenics: http://www.youtube.com/watch?v=YnJXm0EWQX4
A video I made showcasing some callisthenic exercises in various locations: http://www.youtube.com/watch?v=6R8AzjMOkbY
Amateurs Of The Week
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Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!
13 Comments
- 1
- Follow This Discussion by:
- Body Stats
- ht: 5'9"
- wt: 122 lbs
- bf: 12.0%
i saw that too...biceps are a small muscle group why the hell you need to kill it like that >.>
- Body Stats
- ht: 6'2"
- wt: 180 lbs
- bf: 13.0%
You do an hour of running every two days. I thought that running for long distance is counter productive to building muscle? Or is your goal not to build muscle but to be lean. How does this work? I'm confused.
- Body Stats
- ht: 5'9"
- wt: 166 lbs
- bf: 15.0%
- Body Stats
- ht: 5'8"
- wt: 157 lbs
- bf: 9.0%
- Body Stats
- ht: 5'10"
- wt: 175 lbs
- Body Stats
- ht: 5'10"
- wt: 182 lbs
- bf: 16.0%
No deadlifts, shrugs, hang cleans? 8 sets of bench press? An entire day for biceps? 1 set of muscle ups once a week? Whats going on here? Despite two protein shakes per day, it looks like you're barely scraping the minimum requirement on protein intake.
- Body Stats
- ht: 5'8"
- wt: 154 lbs
- bf: 10.0%
bench press is the ultimate excersis for chest wtf are you talking about...
- Body Stats
- ht: 6'2"
- wt: 180 lbs
- bf: 13.0%
- Body Stats
- ht: 5'10"
- wt: 180 lbs
- bf: 10.7%
- Body Stats
- ht: 6'4"
- wt: 220 lbs
- bf: 20.0%
everyone has a different approach and every one has weak spots in their body for him im guessing his biceps didnt grow as fast as the rest of his body so he had to compensate, and bodybuilding has many different definitions so dont laugh at what an individuals definition is
- Body Stats
- ht: 5'8"
- wt: 151 lbs
- bf: 10.0%
Hi Stefan, great job!, It would be great if you can give some tips on how to do the hanging side way on the pole, I'm good doing pull-ups but never did that excercise
- Body Stats
- ht: 5'10"
- wt: 194.92 lbs
How the heck do you run for 60 minutes after training legs? I can barely walk after training legs!
- Body Stats
- ht: 6'0"
- wt: 230 lbs
- 1
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