How I Got Started

I started training in high school a little bit but did not get serious into bodybuilding until around 1989 while I was a Marine stationed in Okinawa, Japan. I put on 20 lbs that year and decided to continue my pursuit of my first competition.

I competed in and won my weight class in my first contest. I remember it very well - July 10, 1990, at Marine Corps Air Station Cherry Point, NC. I won my weight class. I was hooked after that.

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I Decided To Continue My
Pursuit Of My First Competition.

Civilian Life To Military Life
What Is The Hardest Part?

Being away from your family. I went to boot camp 3 days after graduating high school.

The Biggest Obstacle Of A Military Lifestyle

Living your daily life without the same amount of contact with your family as your civilian counter parts. The dangers of deployments and wars are always there.

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The Dangers Of Deployments
And Wars Are Always There.

Workout Plan

Monday: Quads & Calves

Barbell Squat:
• Warm-Up: 135 pounds for 15 reps
• Set 1: 225 pounds for 12 reps
• Set 2: 275 pounds for 10 reps
• Set 3: 315 pounds for 10 reps
• Set 4: 365 pounds for 10 reps
• Set 5: Drop Set
315 pounds until failure
225 pounds until failure
135 pounds until failure

Hack Squat: 3 sets until failure

Dumbbell Lunge:

• Set 1: 80 pounds for 12 reps
• Set 2: 90 pounds for 10 reps
• Set 3: 95 pounds for 8 reps

Leg Extension: 3 sets of 10-12 reps

Standing Calf Raise: 4 sets of 12-15 reps

Seated Calf Raise: 3 sets of 12-15 reps

Click Here For A Printable Log Of Monday: Quads & Calves.

Tuesday: Chest & Biceps

Incline Dumbbell Press:
• Warm-Up: light weight for 25 reps
• Set 1: 65 pounds for 15 reps
• Set 2: 80 pounds for 12 reps
• Set 3: 100 pounds for 10 reps
• Set 4: 120 pounds for 8 reps

Dumbbell Bench Press:

• Set 1: 80 pounds for 10 reps
• Set 2: 85 pounds for 10 reps
• Set 3: 90 pounds for 10 reps

Incline Dumbbell Flyes:

• Set 1: 65 pounds for 10-12 reps
• Set 2: 80 pounds for 10 reps
• Set 3: 80 pounds for 10 reps

Dumbbell Pullover: 3 sets of 10 reps

Barbell Curl:

• Set 1: 65 pounds for 12-15 reps
• Set 2: 85 pounds for 10 reps
• Set 3: 105 pounds for 10 reps
• Set 4: 125 pounds for 6-8 reps
• Set 5: Drop set to failure

Dumbbell Hammer Curl:

• Set 1: 50 pounds for 12 reps
• Set 2: 55 pounds for 10 reps
• Set 3: 60 pounds for 8-10 reps

Concentration Curl: 3 sets of 10-12 reps

Click Here For A Printable Log Of Tuesday: Chest & Biceps.

Wednesday: Off

Thursday: Shoulders

Arnold Press: 3 sets of 10-12 reps

Lateral Raises: 3 sets of 10-12 reps

Front Barbell Raise: 3 sets until failure

Rear Delt Raise: 3-4 sets of 10-15 reps

Click Here For A Printable Log Of Thursday: Shoulders.

Friday: Back & Hamstrings

Deadlift:
• Set 1: 135 pounds for 15 reps
• Set 2: 225 pounds for 10 reps
• Set 3: 315 pounds for 10 reps
• Set 4: 395 pounds for 8 reps

Lat Pulldown:

• Set 1: 165 pounds for 15 reps
• Set 2: 185 pounds for 10 reps
• Set 3: 220 pounds for 8 reps
• Set 4: 240 pounds for 8 reps

Reverse Grip Barbell Row:

• Set 1: 135 pounds for 12 reps
• Set 2: 225 pounds for 10 reps
• Set 3: 275 pounds for 8 reps
• Set 4: 295 pounds for 6-8 reps

One-Arm Dumbbell Row: 3 sets of 10 reps

Click Here For A Printable Log Of Friday: Back & Hamstrings.

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At The 2005 Iraq Bodybuilding Contest.

Nutrition Plan

Meal 1 :
• 6 whole eggs
• Fat free cheese
• Peppers
• Mushrooms
• 1/2 cup oatmeal
• Coffee

Meal 2:

• 40 grams protein shake
• 1/4 cup almonds

Meal 3:

• 1 1/2 chicken breast
• 1 cup steamed veggies
• 1/2 cup brown rice

Meal 3: Pre-Workout

• 40 grams protein shake
• 40 grams waxy maize

Meal 4:

• 8 oz beef steak
• 1/2 cup brown rice
• 1 cup veggies

Meal 5:

• Nuts
• 40 grams protein shake

I drink between 1-1.5 gallons of water per day and snack on almonds or other nuts if I get hungry throughout the day.

Supplements

• Nitric Oxide
• Glutamine
• Fat Burners
• Testosterone Boosters

Future Bodybuilding Plans

I would like to get my Open Pro Card in the United States Bodybuilding Federation (USBF Natural). I have my Masters Pro Qualification now but I am hopeful this year I will achieve my goals. After retirement from the Army in 2 1/2 years I will work for Cellucor in the North East coast area.

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I Would Like To Get My Open Pro Card.

Favorite Bodybuilders

Jay Cutler, Mike Matarazzo, Arnold, Frank Zane and Don Long.

One Tip For Other Bodybuilders In The Military

Train for the long haul. Bodybuilding is like a marathon. You must not sprint to your goals. Set realistic attainable goals and stick to them.

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Bodybuilding Is Like A Marathon.

Additional Accomplishments

I was part of the military muscle feature in the 2008 January Issue of Flex Magazine and most recently honored by being featured again in the 2009 April issue (pg 50).

Thank you for the honor of being selected as one of the Military Bodybuilders of the month. As for the Flex Military issue: Being selected to be in Flex was one of the biggest things that has happened to me as a bodybuilder.

As you must know we as bodybuilders work very hard and get very little recognition. Being in the magazine was a huge honor. I must have been on a roll this year because I was also selected in the 2008 Military Olympia weekend trip to Las Vegas. I was so happy to get to enjoy the Olympia and Expo.

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Jason Stevenson.

I was able to meet many great bodybuilders and the highlight was to meet Ben Weider. I spent about 30 minutes with Mr. Weider at the Weider Nutrition booth. I also was fortunate enough to meet Mr. Rick Blair the President of Weider Global Nutrition. He and Mr. Weider were very supportive of the men and women of the Armed Forces.

After the trip I was sad to hear that Mr. Weider had passed away. I am very grateful that I was able to spend time with a great man such as Ben Weider.

military_bodybuilder@bodybuilding.com

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