Name: Dusty Rising

Email: dusty_rising@yahoo.com

BodySpace: dustyrising

Before: Age: 29 Height: 5'11" Weight: 202 lbs Waist: 37.5"	After: Age: 30 Height: 5'11" Weight: 173 lbs Waist: 31"

Why I Got Started

As long as I can remember I have always cared greatly about being healthy. As a small child I would do sit ups and pushups in my bedroom before I even know the benefits. Throughout college I worked out on and off but never really had a clean diet. The past few years things changed in my life and I took social drinking to the extreme along with the munchies that came along with it. I was eating fast food several times a day and frozen pizzas at 3am after drinking, four nights a week. I felt horrible and needed a change; I decided after last year I couldn't wait any longer.

Click To Enlarge.
As Long As I Can Remember I Have Always
Cared Greatly About Being Healthy.

How I Did It

Starting the first week in January I hit my home gym with my girlfriend, and I hit it hard. After two months and pretty drastic changes she was signed with a popular supplement company as an athlete, giving us more fuel to push harder to get her (and me) into tip top shape. Four months later, we are a work in progress but I am extremely excited for our 100% natural results. We work out 6 days per week for approximately 90 - 120 minutes per day, sometimes it takes a little longer, sometimes a little less.

Click To Enlarge.
I Hit My Home Gym With My Girlfriend, And I Hit It Hard.

Supplements

• ON 100% Gold Standard
• ON Hydrowhey
• ON BCAA Powder
• ON Glutamine Powder
• ON Creatine Monohydrate
• ON Casein Protein

Diet

Meal 1:

• 1 cup steel cut Oats
• 1.5 scoops ON 100% Gold Standard with Splenda to taste
• 1 Banana

Meal 2:

• 10-12 ounces lean Chicken Breast
• 2 cups green Vegetables

Meal 3: Pre Workout

Banana and Honey Sandwich:

• 2 pieces Ezekiel Bread
• 2 tbsp natural Peanut Butter
• 1 Banana
• 2 tbsp Honey

• 1 serving ON BCAA

Meal 4: Post Workout

• 2 scoops ON Hydrowhey Shake with Milk and Water
• 1 serving ON Glutamine
• 1 serving ON Creatine Monohydrate
• 1 Banana

Meal 5:

• 10-14 ounces lean Chicken or Turkey Breast
• 2 cups green Vegetables

Meal 6:

• 2 scoops ON Casein Protein with 8 oz Milk and 8 oz Water
• 2 cups non fat Cottage Cheese with Splenda and Cinnamon

Training

Day 1: Heavy Chest/Back

• Bench Press: 5 sets of 5 reps
• Barbell Rows: 5 sets of 5 reps
• Incline Press: 5 sets of 5 reps
• Wide Pullups: 5 sets of 5 reps
• Decline Press or Dips: 5 sets of 5 reps
• Pushups: 5 sets to failure
• Cardio: 15 minutes on Stairclimber alternating minutes between 60 steps a min and 150 steps a min, back and forth

Day 2: Heavy Shoulders/Arms

• Arnold Press: 5 sets of 5 reps
• Shoulder Press: 5 sets of 5 reps
• Front Raise: 5 sets of 5 reps
• Cable Shoulder Flyes: 5 sets of 5 reps
• Circuit Training: 15 minutes of Abs, no specific exercises, varied by day.

Day 3: Heavy Legs

• Deadlifts: 5 sets 5 reps

Superset:

• Squats: 5 sets of 5 reps
• Leg Extension: 5 sets of 5 reps

Superset:

• Leg Press: 5 sets of 5 reps
• Leg Curl: 5 sets of 5 reps

Superset:

• Weighted Lunges: 5 sets of 5 reps
• Standing Calf Raises: 5 sets of 5 reps

• Cardio: 15 minutes on Stairclimber alternating minutes between 60 steps a min and 150 steps a min, back and forth

Day 4: Hypertrophy Chest/Shoulders/Triceps

• Dumbbell Incline Press: 3 sets of 15 reps
• Dumbbell Flat Bench: 3 sets of 15 reps

Superset:

• Machine Dips (lean into the dip so the weight is pressed into chest): 3 sets 15 reps
• Pushups: 3 sets of 15 reps

• Cable Chest Flyes: 5 sets drop sets of 15 reps

Superset:

• Lat Pulldowns: 3 sets of 15 reps
• Dumbbell Shrugs: 3 sets of 15 reps

Superset:

• Seated Cable Rows: 2 sets of 15 reps, 1 dropset of 15 reps
• Dumbbell One-Arm Row: 2 sets of 15 reps, 1 dropset of 15 reps

• Back Extension: 3 sets of 15 reps
• Pullups: 3 sets to failure
• Circuit Training: 15 minutes of Abs, no specific exercises, varied by day.

Day 5: Hypertrophy Shoulders/Arms

Superset:

• Dumbbell Shoulder Press: 4 sets of 15 reps
• Dumbbell Shoulder Side Raise: 4 sets of 15 reps

Superset:

• Shoulder Machine Press: 3 sets of 15 reps
• Cable Upright Rows: 3 sets of 15 reps

Superset:

• Weighted Plate Front Raise: 2 sets of 15 reps, 1 dropset of 15 reps
• Bent Over Low Pulley Side Lateral: 3 sets of 8-12 reps

Superset:

• Hammer Curls: 4 sets of 15 reps
• Overhead Front To Back Tricep Extension: 4 sets of 15 reps

Superset:

• Dips Machine: 3 sets of 15 reps
• Cable Curls: 3 sets of 15 reps

Superset:

• Reverse Grip Chin-up: 2 sets of 15 reps, 1 dropset of 15 reps
• Triceps Pushdowns: 2 sets of 15 reps, 1 dropset of 15 reps

• Cardio: 15 minutes on Stairclimber alternating minutes between 60 steps a min and 150 steps a min, back and forth

Day 6: Hypertrophy Legs

Superset:

• Squat: 5 sets of 15 reps
• Standing Calf Raise: 5 sets 15 reps

• Leg Extension: 5 sets of 15 reps

Superset:

• Deadlifts: 5 sets of 15 reps
• Calf Raise: 5 sets of 15 reps

• Jump Squats (with 25 lb dumbbells): 5 sets of 15 reps
• Circuit Training: 15 minutes of Abs, no specific exercises, varied by day.

Day 7: Rest

Suggestions For Others

It's not about showing off, it's about creating positive change in your body through exercise and diet. It's about creating goals, surpassing those, and setting new goals. It's about making your embarrassing spots your highlights. Push hard enough that you not only surprise other people, you surprise yourself. Stop making excuses and do this for yourself.

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