Body Transformation: Anything But Routine

Joe just wanted to get bigger for baseball, instead he increased his agility, range and strength through weightlifting. See how he changed his body, his life!
Name: Joe Floria
BodySpace: joeflo1922

Joe Floria Joe Floria
AGE 19
175 lbs
AGE 24
203 lbs

Why I Got Started

I started working out to improve my ability and strength for baseball. I was standing 6 foot and weighing about 150 pounds. It was time to add some muscle and weight to my body. After I started to see my ability on the field and my overall strength improve, I was hooked.

The increased strength on the baseball field lead me to an increase in all of my statistics. I was leading my team in RBI's and batting average, and also had increased range on my defensive play on the field. Seeing my body and ability change after just one offseason of training was more than enough and fitness then became my lifestyle.

After high school I continued to play baseball and of course continued to workout. I wanted to learn as much as I can about the body and new workouts to improve myself and never plateau. Then I decided the next step would be to become a personal trainer. So I signed up for the test and got a job in a gym.

I continue to work out and learn more through certification seminars, workshops, and the Internet. I don't see myself ever stopping.


How I Did It

At first I didn't know anything about the gym. I knew the standard workouts; bench press, row, pull-ups, push-ups, etc. With the help of a friend I learned as much as I could from him and what he knew. When he was all out of info I went out on my own to learn more. I thought I knew a lot about fitness, until I went to my first seminar for my certification for personal training.

This opened up an entire different creative part of my brain toward working out. I would combine workouts into one multi- muscular workout, and create circuits for weight loss and endurance. My mind would just fire off new workout routines just from seeing what I had available to me.

I would always do something different to make sure I was progressing. Over time, weight training wasn't enough and I wanted more. So I researched cardio workouts such as interval training. I was working so hard to gain the muscle I didn't want to lose it by doing extended periods of cardio.

The interval training (sprints) totally changed my body, in terms of lean muscle. My abs started to develop, I could see cuts in my arms that I've never had before and on top of all that I wasn't the slowest guy on the team.

I had a huge increase in speed from doing the sprints, which only benefited me on and off the baseball field. When it comes to fitness and wanting results it all comes down to the routine. You cannot randomly be going into the gym when you have time. You need to make it a habit.

Fitness isn't a hobby, it is a lifestyle and the ones who look the way everyone else wants to look are the ones who have succeeded in doing so.


Upon Waking & Post Workout:
Upon Waking:
Post Workout & Before Bed:


I like to lower my carb intake as the day progresses.

Meal 1:

Meal 2:

Meal 4: Post Workout

Meal 5:

Meal 6:

Meal 7:


I train 6 days per week and I always do a different routine but stay focused on the same muscle group. I stay structured along the lines of muscle groups but vary the exercises to hit the muscle to always keep my body guessing and never plateau.

I will throw in high intensity interval training to supplement cardio. Instead of using the cardio equipment in the gym, I incorporate cardio into my weight lifting routine or I will run sprints outside on a hill or a track.

I also incorporate TRX Suspension Training once per week, which has changed my body drastically, especially with core strength. I always change the order of the workouts, never do the same thing over and over to avoid plateau.

Interval Training (sprints) are performed twice per week, one day at the beginning of the week, one toward the end. (Ex. Wednesday and Saturday)

Day 1: Chest/Triceps
Day 2: Shoulders/Legs
Day 3: Back/Biceps
Day 4: Full Body Training Circuit

Full body workout using the TRX. Perform first 2 exercises then break, add the next exercise in. New exercise becomes the first and last exercise of that circuit.

After each circuit, add the next listed exercise and perform it at the beginning and end of circuit. Once circuit is done that exercise goes into the order listed, and the next exercise becomes first and last of next circuit.

By the end of your workout you should have hit every exercise listed in a row.

Day 5: Crossfit

Example conditioning day.

Day 6: Abs/Stretching/Foam Roller
Day 7: Rest

Suggestions For Others

Success isn't made without a dedication. Make sure you stick to the days you dedicated to yourself to get in the gym. Randomly going will not lead to results. Pack your gym bag and take it with you to work, go from work to the gym.

Once you go home and hit the couch you're not going to want to get back up. Play mind games with yourself and get your workout in. If you see yourself stopping before your cardio or workout is totally done then take a spin class for example. Having an instructor and other people in the class with you will not allow you to stop.

Always change up your workout. "Routine is the enemy of progress."

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