Weight: 175 lbs
Body Fat: 10%
Weight: 230 lbs
Body Fat: 5-6%
Why I Got Started
I started training because I acquired a sports injury while in college and the rehabilitation process introduced me to lifting weights. I had never touched a weight before the incident. Once I saw the way my body responded to the weights I was instantly hooked.
How I Did It
I started out like anyone else that has no idea what he or she is doing. I began working out at home with dumbbells and calisthenics full body 6 days per week. Obviously that worked for about 5 months then I hit a wall.
Once I hit a wall I began reading every book and magazine I could get my hands on. I realized that I had been training wrong the whole time; I then created a training split that is my basic foundation for all my training.
- Incline Bench Press: 5 sets 12-15 reps
- Flat Dumbbell Press: 5 sets 12-15 reps
- Incline Dumbbell Flyes: 5 sets 12-15 reps
- Cable Crossover: 5 sets 12-15 reps
- Barbell Curls: 4 sets 12-15 reps
- Preacher Curls: 4 sets 12-15 reps
- Hammer Curls: 4 sets 12-15 reps
- Seated Triceps Press: 4 sets 12-15 reps
- Close-Grip Bench Press: 4 set 12-15 reps
- Rope Pushdowns: 4 sets 12-15 reps
- Squats: 5 sets 10-12 reps
- Hack Squats: 5 sets 12-15 reps
- Lunges: 5 sets 12-15 reps
- Leg Curls: 5 sets 12-15 reps
- Stiff-Leg Deadlifts: 10-12 reps
- Seated Leg Curls: 5 sets 12-15 reps
- Deadlifts: 5 sets 10-12 reps
- Lat Pulldowns: 5 sets 12-15 reps
- Pullups: 5 sets 10 reps
- Cable Rows: 5 sets 12-15 reps
- Single-Arm Dumbbell Rows: 5 sets 10 reps
Suggestions For Others
The only advice I have for all is we are all a work in progress. But if you stay consistent and shoot for the stars the sky is the limit. Positive thoughts bring positive results. Have a safe and plentiful 2009.