Bodybuilding.com - Over 40 Transformation Of The Week - Henry Ball Packed On 22 Pounds Of Muscle!

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Over 40 Transformation Of The Week - Henry Ball Packed On 22 Pounds Of Muscle!

Henry first decided to get into fitness when his girlfriend left him because of his drinking problem. He knew he needed something more in his life. Read on to learn how he packed on 22 pounds of pure mass!

Before:
170 lbs

After:
192 lbs

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Vital Stats
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Name: Henry Ball
Email: bookerbremen@yahoo.com

Before:
Age: 40
Height: 5'11"
Weight: 170 lbs

After:
Age: 40
Height: 5'11"
Weight: 192 lbs

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Why I Got Started
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I started working out when my girlfriend left me due to my drinking problem. I needed something to help me straighten out my mind and body.

Click Image To Enlarge.
I Needed Something To Help Me
Straighten Out My Mind And Body.

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How I Did It
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The first week I did full body workouts three times per week to break in my body. I tried to increase weight or reps every workout, even if it was only 2 pounds or 1 rep.

I also tried to eat every 2 hours and started taking supplements. I treated every workout like it was game day.

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Supplements
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Diet
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I ate every two hours or took meal replacements. The meals were high in protein and included fruit.

Meal Replacements:
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Training
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Monday: Chest And Back

Bench Press: 4 sets of 6-10 reps
Bent Over Barbell Rows: 4 sets of 6-10 reps
Incline Bench Press: 4 sets of 6-10 reps
Lat Pulldowns: 4 sets of 6-10 reps
Incline Dumbbell Flyes: 4 sets of 6-10 reps
Deadlift: 4 sets of 6-10 reps
Dumbbell Bench Press: 4 sets of 6-10 reps
T-Bar Rows: 4 sets of 6-10 reps
Hanging Leg Raises: 2 sets to failure
Lying Leg Raises: 2 sets to failure

Tuesday: Arms

Barbell Curls: 4 sets of 6-10 reps
Skullcrushers: 4 sets of 6-10 reps
Hammer Curls: 4 sets of 6-10 reps
Overhead Rope Extensions: 4 sets of 6-10 reps
Preacher Curls: 4 sets of 6-10 reps
Triceps Pushdowns: 4 sets of 6-10 reps
Incline Dumbbell Curls: 4 sets of 6-10 reps
Seated Triceps Press: 4 sets of 6-10 reps
Wrist Curls: 4 sets of 6-10 reps

Wednesday: Legs And Shoulders

Barbell Squat: 4 sets of 6-10 reps
Leg Press: 4 sets of 6-10 reps
Seated Calf Raises: 4 sets of 6-10 reps
Standing Calf Raises: 4 sets of 6-10 reps
Leg Extensions: 4 sets of 6-10 reps
Lying Leg Curls: 4 sets of 6-10 reps
Military Press: 4 sets of 6-10 reps
Dumbbell Shrugs: 4 sets of 6-10 reps
Upright Cable Rows: 4 sets of 6-10 reps
Barbell Shrugs: 4 sets of 6-10 reps
Cable Crunches: 2 sets to failure
Reverse Crunches: 2 sets to failure
Situps: 2 sets to failure

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Suggestions For Others:
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I suggest using Bodybuilding.com for information and motivation. Keep a log and set goals. Use music for your workouts and treat every day like it is game day.