Name: Earl James Hayes Jr.
Forum Thread: http://forum.bodybuilding.com/showthread.php?t=4044623
Weight: 120 lbs
Body Fat: 8%
Weight: 206 lbs
Body Fat: 12%
Why I Got Started
I had also always had pretty low self esteem about myself, especially as I got later into high school. Everyone around me in gym class and sports seemed to be growing and I was still the scrawny kid.
I walked into class and about a quarter of the class were football players. They threw 135 on the bench for warm-ups and I just saw it as two 45-pound weights and thought "man, that must be easy." Having never benched before, I tried it and it fell right onto my chest. I then struggled at finishing the day barely being able to bench 95 pounds.
Since that day I wanted to change myself and the goals only grew from there. First it was to change from being the small and pale kid (at least now I can be the muscular pale kid). After the first year I started to see improvements right away. My shoulders started to form, I had traps, and there was actually a taper to my back.
Every year since then I have grown and recently, within the past year, I've started to thicken up a lot. Bodybuilding has helped my body really fill out and become, in my opinion, more of what a bodybuilder looks like as opposed to just a casual gym rat.
It took me a long time to look at myself in the mirror and see myself as big. Even now I still think I'm relatively small, though my girlfriend and friends all tell me I'm out of my mind, but hey, I've got my own opinions right?
Now I've put on over 85 pounds in 3-4 years and in less than 6 months I'll be looking at doing my first show in the light heavyweight class. I plan to keep pushing my body to its limit.
I'm a bit worried about dieting, it's going to be nerve-racking considering I've been so used to gaining weight. It's going to be hard watching the hand on the scale move down a bit. Hopefully I'll come out on top on my show and be able to keep on packing on the mass!
I've been working out about 3-4 years now. I'd say time wise closer to 4, though I've had some rough times off in between there. I at one time lost 20 pounds due to a shoulder injury. I still have problems with my shoulder and a lot with my chest workouts so I do a lot of cable work to help handle the pain.
Bodybuilding is my sport now; it's a huge part of my life. If I don't get my time in at the gym, I truly feel like I haven't accomplished much in my day. It drives me to be healthier in my everyday life and push myself farther with everything else I'm looking to accomplish.
There is nothing more pleasurable than going to the gym and having people come up and ask you questions. I remember being that guy, looking around at everyone else that made me look like a shrimp, wondering what they do, how they push themselves that far.
Now being a guy that people can feel they can get good answers from really flatters me. I love to answer questions and help people in my former situation push themselves and stick with their plans and transform their bodies.
Because no matter the size or shape of the person, you put in that work, that consistency, and you will come out on top of whatever goals you ever set for yourself. No tears, sweat, or pain will ever hold you back.
How I Did It
In the beginning it was hard. As a new person to lifting weights, people expect things to happen instantly, even myself it seemed. I would come home from the gym and still read the same weight on the scale, even after a week still no gains.
It got very discouraging at times to the point where in the beginning my working out was sporadic at times. Slowly, as time progressed, the results started coming in.
After seeing results the whole mentality changes. I always have set goals for myself. When I started, I had dreamed of curling the 45-pound weights. At that time it seemed so far away and now it isn't even what I warm up with. Goals are a big part of staying on track and keeping yourself motivated.
I've had time off in between these years, some due to injuries, being sick; many normal things people go through everyday. Though you have to learn to bounce back from that in order to keep on pushing yourself passed your plateau. I'm so thankful today seeing how far I've come and I wouldn't change it for anything in the world.
Earl Hayes' Supplements
Earl Hayes' Diet Plan
Meal 5: Pre Workout
Meal 6: Post Workout
Earl Hayes' Training Program
Day 1: Back
- Wide Grip Lat Pulldowns: 4-5 sets x 10-12 reps
- Close Grip Lat Pulldowns: 4-5 sets x 10-12 reps
- Deadlift: 4-5 sets x 10-12 reps
- Bent Over Barbell Row: 4-5 sets x 10-12 reps
- Seated Cable Row: 4-5 sets x 10-12 reps
- Incline Bench Press: 4-5 sets x 10-12 reps
- Cable Flyes: 4-5 sets x 10-12 reps
- Incline Dumbbell Flyes: 4-5 sets x 10-12 reps
- Decline Dumbbell Flyes: 4-5 sets x 10-12 reps
- Bench Press Machine: 4-5 sets x 10-12 reps
- Dumbbell Press: 4-5 sets x 10-12 reps
- Military Press: 4-5 sets x 10-12 reps
- Rear Delt Raise: 4-5 sets x 10-12 reps
- Cable Curls: 4-5 sets x 10-12 reps
- Triceps Pushdowns: 4-5 sets x 10-12 reps
- Preacher Curls: 4-5 sets x 10-12 reps
- Rope Pushdown: 4-5 sets x 10-12 reps
- Hammer Curls: 4-5 sets x 10-12 reps
- Seated Triceps Press: 4-5 sets x 10-12 reps
- Preacher Curl Machine: 4-5 sets x 10-12 reps
- Dumbbell Kickbacks: 4-5 sets x 10-12 reps
Day 2: Chest & Shoulders
Day 3: Arms
Day 4: Legs
Suggestions For Others
My biggest suggestion I always give others is to stay consistent. The biggest thing people do is that they don't see progress so they are quick to give up. If you stay consistent with your lifting, eating, and sleeping, you are going to see results.
Always set goals for yourself. If it's something as little as being able to bench a certain amount, or something as big as dropping 100 pounds, set goals and set dates for those goals. Even if you don't reach your goals by the time you wanted, stick with it. Giving up is always going to be worse than maybe missing you goal by a few weeks.
Push yourself and keep track of your progress. I have always taken some cell phone pictures throughout my transformation to help see the size and thickness change. If you see those results it will help motivate you to get back in the gym and get that work done.
Most of all have fun and thanks for reading! I'm always open personally for any questions you may have! Thanks!