By: Military Bodybuilder Of The Month

Vital Stats: Name: David Sewell Email: david.sewell.1@sembach.af.mil Age: 22 Height: 6'0" Weight: 202 lbs Years Bodybuilding: 4 Military Background: Branch Of Service: U.S.N. Years Of Service: 4 Rank: E-4 MOS: PR

How Did You Get Started?

I got started body building my senior year of high school. I was always that chubby kid in the background and I got tired of it. I joined the military right after high school and continued bodybuilding.

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I Was Always That Chubby Kid In The
Background And I Got Tired Of It.

Civilian Life To Military Life
What Is The Hardest Part?

Accountability! You can't ever call in sick or be late. No matter how you feel or what you're doing it gets put on hold if the military says so. Also always having someone telling me what to do even if I don't agree with what they told me.

The Biggest Obstacle In Leading A Military Lifestyle

You never know what you're doing from day to day. It can change in a blink of an eye.

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What You're Doing From Day To Day
Can Change In A Blink Of An Eye.

Workout Plan

I bodybuild Monday through Friday.

Monday:

I work legs and abs on Monday. I do supersets of a leg workout and then an ab workout.

Legs

• Superset:

Squats: 4 sets of 8-15 reps
Deadlifts: 4 sets of 8-15 reps


• Calf Raises: 4 sets of 8-15 reps

Abs

• Hanging Leg Raises: 4 sets of 8-15 reps
• Flutter Kicks: 4 sets of 8-15 reps

Tuesday:

Tuesday is chest and triceps. I also superset chest and triceps.

Chest

• Superset:

Incline Barbell Bench: 4 sets of 8-15 reps
Flat Dumbbell Bench: 4 sets of 8-15 reps


• Superset:

Incline Dumbbell Bench: 4 sets of 8-15 reps
Incline Dumbbell Flyes: 4 sets of 8-15 reps

Triceps

• Superset:

Cable Pushdowns: 4 sets of 8-15 reps
Dumbbell Kickbacks: 4 sets of 8-15 reps


• Superset:

Skull Crushers: 4 sets of 8-15 reps
Close Grip Flat Bench: 4 sets of 8-15 reps

Wednesday:

Wednesday is back, biceps and abs.

Back

• Lat Pulldowns: 4 sets of 8-15 reps
• Bent Over Rows: 4 sets of 8-15 reps
• Seated Rows: 4 sets of 8-15 reps
• Weighted Pull-Ups: 4 sets of 8-15 reps

Biceps

• Cable Curls: 4 sets of 8-15 reps
• Hammer Curls: 4 sets of 8-15 reps
• Seated Dumbbell Curls: 4 sets of 8-15 reps
• Preacher Curls: 4 sets of 8-15 reps

Abs

• Cable Crunches: 4 sets of 8-15 reps
• Oblique Crunches: 4 sets of 8-15 reps
• Bicycle Crunches: 4 sets of 8-15 reps

Thursday:

Thursday's is shoulders and abs.

Shoulders

• Cable Shrugs: 4 sets of 8-15 reps
• Barbell Shrugs: 4 sets of 8-15 reps
• Cable Crossovers: 4 sets of 8-15 reps

Abs

• Hanging Leg Raises: 4 sets of 8-15 reps
• Reverse Crunches On A Decline Bench: 4 sets of 8-15 reps
• Planks: 4 sets of 1 minute

Friday:

Friday's I work problem areas and anything I felt I didn't get a good enough workout on through out the week.

Saturday And Sunday:

Saturday and Sunday I do a CrossFit exercise that I get off the website.

Example: "Murph"

• Run 1 Mile
• Pull-Ups: 1 set of 100 reps
• Push-Ups: 1 set of 200 reps
• Squats: 1 set of 300 reps
• Run 1 Mile

I also do cardio at the end of my workouts through out the week. Example: Running and riding a stationary bike for 20-40 minutes.

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David Sewell.

Nutrition Plan

I eat 6-7 proportional sized meals a day, consisting of a balance of healthy carbohydrates and protein.

Supplements

I currently take NO Xplode, CellMass, Pro Performance Creatine Monohydrate, and Muscle Milk.

Future Bodybuilding Plans

To maybe one day compete. I would also like to open my own CrossFit gym in the future.

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I Would Like To Open My Own
CrossFit Gym In The Future.

Favorite Bodybuilders

Lou Ferrigno, Arnold Schwarzeneger, and Jay Cutler.

One Tip For Other Bodybuilders In The Military

You can achieve any goal you reach for. The sky is the limit.

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You Can Achieve Any Goal You Reach For.

military_bodybuilder@bodybuilding.com

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