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Body Transformation: Peak Physique
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Name: Sean Louis Van Horn
Email: Seanv04@yahoo.com
Email: Seanv04@yahoo.com
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AGE 25
HEIGHT 6'1" WEIGHT 216 lbs BODY FAT 18% WAIST 35" |
AGE 26
HEIGHT 6'1" WEIGHT 189 lbs BODY FAT 4% WAIST 30" |
Why I Got Started
I attended the 2007 KC Natural Gold's Classic where I met Lee Larson (personal trainer and bodybuilder).
At that time I was about 220 pounds with 30% body fat and hadn't worked out since high school for football.
I loved what I saw at the show and spent the next four years eating and training and living like a bodybuilder.
Lee taught me what working out was really all about, leaving me crawling out of the gym more sore than I ever thought imaginable.
After spending a few years bulking up I decided spring of 2011 to get ready for my first competition and coincidently it was the one I attended 4 years prior.
So I started my pre-contest 20 weeks out around April of 2011 for my show Sept 17th.
How I Did It
I first made the decision that no matter what happened I would compete.
And boy was I challenged with obstacles! But I stayed focused and come show day I was ready and took 1st in Novice Tall, 1st in Novice Overall and 3rd in Open Tall for my very first show.
The NANBF Natural KC Gold's Classic is arguably the most competitive show in that organization in the U.S! Find a good coach who knows nutrition and knows how to pose! You might be able to do it on your own, but mentally it's much better to have another set of eyes helping you out.
Supplements
Upon Waking (w/ Fasted Cardio)
-
USPLabs OxyElite Pro
2 caps
Upon Waking & Post Workout
-
Dymatize BCAA Complex 2200
3 caps
With Meal 1
-
Universal Animal Pak
1 pak
-
Omega 3 Fish Oil
3000mg
-
Glucosamine
1000mg
-
Vibrant Health Green Vibrance
1 scoop
Pre Workout
-
USPLabs Jack3d
2 scoops
Pre Workout & Post Workout
Post Workout & Early Evening
-
Dymatize Elite Whey
2 / 3 scoops
Post Workout & Before Bed
-
Glutamine
5g
Last Meal/Before Bed
-
Dymatize Elite XT
2 scoops
Diet
Contest Diet Up To Peak Week:
Meal 1
-
Egg Whites (Egg Beaters)
2 cups
-
Steel Cut Oatmeal
1 cup
Meal 2
-
Grilled Chicken Breast
8oz
-
Brown Rice
1 cup
-
Coconut Oil
1 tbsp
-
Spinach
2oz
Meal 3: Post Workout
-
Whey Protein Isolate
2 scoops
Meal 4
-
Sirloin Steak
8oz
-
Broccoli
4oz
Meal 5
-
Whey Protein Isolate
2 scoops
Meal 6
-
Egg Whites (Egg Beaters)
2 cups
-
Red Pepper
1/2
-
Green Pepper
1/2
-
Mushrooms
1/2 cup
Meal 7
-
Multi-source Protein
2 scoops
-
Almond Butter
2 tbsp
Daily
-
Water
2 gallons
Peak Week: Monday-Thursday
Meals 1 & 6
-
Egg Whites
2 cups
Meals 2 - 5
-
Fresh Boiled Chicken Breast
8oz
-
Asparagus
4oz
Peak Week: Friday
Meal 1
-
Egg Whites
1 cup
Meals 2 & 3
-
Fresh Boiled Chicken Breast
4oz
-
Asparagus
2oz
Meals 4 & 5
-
Fresh Boiled Chicken Breast
4oz
-
Asparagus
2oz
-
Steel Cut Oatmeal
1 cup
Meal 6
-
Egg Whites
1 cup
-
Steel Cut Oatmeal
1 cup
Saturday: Show Day
Throughout The Day
Peak Week Water Schedule:
Monday, Tueday, Wednesday
-
Water
3 gallons
Thursday
-
Water
2 gallons
Friday
-
Water
2 gallons
Saturday
-
Water
Little to none
Training
Cardio
Stairmaster
30 min, fasted-
Stairmaster
35 min -
Stairmaster
40 min -
Stairmaster
45 min
12-16 Weeks Out: Mon-Sat
8-12 Weeks Out: Mon-Sat
4-8 Weeks Out: Mon-Sat
1-4 Weeks Out: Mon-Sat
Day 1: Back/Abs
Pullups
4 sets of 10 reps
Wide-Grip Lat Pulldown
4 sets of 10 reps
Bent Over Barbell Row
4 sets of 15, 12, 10, 8 reps
Leverage High Row
4 sets of 15, 12, 10, 8 reps
One-Arm Dumbbell Row
4 sets of 15, 12, 10, 8 reps
Seated Cable Rows
4 sets of 15, 12, 10, 8 reps
Barbell Shrug
4 sets of 15 reps
Barbell Shrug Behind The Back
4 sets of 15 reps
Hyperextensions (Back Extensions)
4 sets of 15 reps
Flat Bench Lying Leg Raise
2 sets of 30 reps
Oblique Crunches
2 sets of 30 reps
Crunches
2 sets of 30 reps
Superset:
Exercises:
Superset:
Exercises:
Day 2: Legs
Leg Extensions
4 sets of 25, 20, 25, 12 reps
Barbell Squat
4 sets of 10 reps, 1 min rest
Leg Press
4 sets of 25, 20, 18, 15 reps
Dumbbell Lunges
4 sets of 15 reps, each leg
Lying Leg Curls
4 sets of 15, 12, 10, 8 reps
Seated Calf Raise
4 drop sets of 15 reps, stretching between sets
Day 3: Chest/Abs
Barbell Incline Bench Press - Medium Grip
4 sets of 12, 10, 10, 8 reps
Dumbbell Bench Press
4 sets of 12, 10, 10, 8 reps
Incline Dumbbell Flyes
4 sets of 15 reps
Weighted Bench Dip
4 sets of 15, 12, 10, 8 reps-
Flat Bench Lying Leg Raise
2 sets of 30 reps -
Oblique Crunches
2 sets of 30 reps -
Crunches
2 sets of 30 reps
Day 4: Shoulders
Side Lateral Raise
4 sets of 15 reps
Front Dumbbell Raise
4 sets of 15 reps
Smith Machine Overhead Shoulder Press
4 sets of 12, 10, 8, 8 reps
Seated Bent-Over Rear Delt Raise
4 sets of 20 reps
Cable Crossover (Rear Delt)
4 sets of 20 reps
Day 5: Arms/Abs
Barbell Curl
4 sets of 15,12, 10, 8 reps-
Barbell Curl 21s
4 sets of 21 reps 
Dumbbell Bicep Curl (Down The Rack)
3 sets of 15, 12, 10 reps, 1 drop set of 8 reps
High Cable Curls
4 sets of 10 reps
Triceps Pushdown
4 sets of 25, 20, 15, 12 reps
Decline EZ Bar Triceps Extension
4 sets of 15, 12, 10, 8 reps
Close-Grip Barbell Bench Press
4 sets of 10, 10, 8, 6 reps-
Weighted Bench Dip
4 drop sets to failure -
Flat Bench Lying Leg Raise
2 sets of 30 reps -
Oblique Crunches
2 sets of 30 reps -
Crunches
2 sets of 30 reps
Day 6: Hamstrings Circuit
Seated Leg Curl
15, 12, 10, 8 reps-
Lying Leg Curls
15, 12, 10, 8 reps 
Standing Leg Curl
15, 12, 10, 8 reps
Stiff-Legged Barbell Deadlift
15, 12, 10, 8 reps
Standing Calf Raises
15, 12, 10, 8 reps
Hamstrings Circuit: Repeat 4x, decrease reps each set
Day 7: Rest
Suggestions For Others
The most important thing to remember when training is mind to muscle connection. You have to feel the muscle stretch and contract every rep, every set.
Find a workout partner who's bigger than you and stronger. This will push you harder and help you stay with intense workouts.
Diet, Diet, Diet. Cut all cheat meals out so that you can drop about 1 to 1.5 pounds per week and 1% body fat perek until you're down to 3% on show day! No tricks,just straight up dedication and hard work! Get after it!
Trainer Credit:
Micah LaCerte - Hitch Fit Online Personal Training, www.HitchFit.com
Photographic Credit:
David Bickley - David Bickley Photography, www.davidbickley.com
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14 Comments
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14
Comments
- 1
- Follow This Discussion by:
felro
Straight up dedication, i like. I dig the meal plan and workouts. Your hard work shows man. Congrats on everything.
- Body Stats
- ht: 5'6"
- wt: 157 lbs
- bf: 6.0%
- Body Stats
- ht: 5'8"
- wt: 199 lbs
- bf: 25.0%
- Body Stats
- ht: 6'0"
- wt: 250 lbs
- bf: 25.0%
- Body Stats
- ht: 5'11"
- wt: 155 lbs
- Body Stats
- ht: 5'11"
- wt: 191 lbs
- bf: 21.0%
- Body Stats
- ht: 5'9"
- wt: 224 lbs
- Body Stats
- ht: 6'1"
- wt: 241 lbs
- bf: 30.0%
- Body Stats
- ht: 5'11"
- wt: 161 lbs
- bf: 10.0%
- Body Stats
- ht: 6'1"
- wt: 187 lbs
- bf: 14.0%
gfrost
Great Job, Sean! Dedication does pay off. All the best in the future training and all your new goats. Cheers!
- Body Stats
- ht: 5'7"
- wt: 158.6 lbs
- bf: 12.4%
- Body Stats
- ht: 5'9"
- wt: 183 lbs
- bf: 7.0%
- Body Stats
- ht: 6'3"
- wt: 206 lbs
- bf: 15.0%
- Body Stats
- ht: 5'8"
- wt: 165 lbs
- bf: 20.0%
mishalm
That's a lot of supplements. I use vitamins, burner, protein, glutamine and creatine and I thing I'm using a lot of supps
- Body Stats
- ht: 5'7"
- wt: 206.7 lbs
- bf: 30.0%
Showing 1 - 14
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14
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- 1
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