Vital Stats

Name: Mark Hashim
Email: mhashim@tampabay.rr.com
Website: www.healthyforlifenow.com

Before:
Age: 42
Height: 5'6"
Weight: 161

After:
Age: 45
Height: 5'6"
Weight: 138

Why I Got Started / How I Did It

About 4 years ago I decided to work on getting into better shape, eating healthier and trying to look as good as I possibly could because I have young children and I wanted to be able to set a good example for them. I purchased a Versaclimber and have religiously used it every day; I climb 3,000 vertical feet in 20 minutes.

Click To Enlarge.
I Purchased A Versaclimber
And Have Religiously Used It Every Day.

This began shedding the little fat I had and sculpted a nice 6-pack, slowly I intensified things with hardcore free weight training and I lift intensely 2 hours every morning then jump on the Versaclimber. I have never been in better physical shape in my life, I rarely have any pain and I feel like a teenager.

Supplements

I started with antioxidants, and other multivitamins. After about 2 years, I added creatine, BCAA, and L-Glutamine. Then 1 year later I added Whey protein pre and post workout, and N.O. preworkout (various products).

Diet

Pre-Workout:

• 20 gram whey protein shake

Post-Workout:

• 60 gram whey protein shake

Breakfast:

• One banana
• ½ cup oatmeal
• ½ cup nonfat cottage cheese
• 2 tablespoons wheat germ

Mid Morning Snack:

• 6 oz. grilled skinless chicken breast
• ¼ cup raw almonds

Lunch:

• 6 oz grilled chicken breast (or 4 egg whites)
• ½ cup raw carrots
• ½ sweet potato

Mid Afternoon Snack:

• 4-6 oz. grilled chicken breast or 4-6 oz. tuna in water, drained
• ¼ cup raw almonds

Dinner:

• 2 oz. pasta
• 4-6 oz. lean meat
• Homemade marina sauce:
  onions
  carrots
  celery
  garlic
  basil
  tomatoes
  olive oil
• Steamed broccoli

Evening Snack:

• ½ cup fat free cottage cheese

Throughout the day I drink water as my only fluid source.

Training

I started off by working on my Versaclimber to achieve 3,000 vertical feet inside of 20 minutes. This allows one to achieve excellent cardiovascular fitness and makes for easier weight training. I then added free weights every day of the week.

Day 1: Chest, Biceps & Triceps:

• Perfect Pushups - 4 sets of 75, 50, 30, 30 reps at various widths
• Incline Barbell Bench Press - 4 sets of 12 reps
• Flat Bench Press - 4 sets of 12 reps
• Decline Bench Press - 4 sets of 12 reps
• Incline Dumbbell Flies - 4 sets of 12 reps
• Superset:
  Seated Chest Flies - 4 sets of 12 reps
  Weighted Dips - 4 sets of 12 reps
• Superset:
  Cable Cross Over - 4 sets of 12 reps
  Leaning Dumbbell Flies - 4 sets of 12 reps
• Superset:
  Lying Dumbbell Curls - 4 sets of 12 reps
  Lying Triceps Extension - 4 sets of 12 reps
• Superset:
  Lying Cable Curls - 4 sets of 12 reps
  Skull Crushers with Triceps bar - 4 sets of 12 reps
• Superset:
  Lying Cable Curls - 4 sets of 12 reps
  Triceps Pullover - 4 sets of 12 reps
• Cable Curls Behind the Head - 4 sets of 12 reps
• Cardio: Versaclimber for 20 minutes 3000 feet

Click Here For A Printable Log Of Day 1.

Day 2: Abdominals Legs:

• Abdominal Roller - 3 sets of 100 reps
• Dumbbell sides - 3 sets of 12-15 reps
• Superset:
  Hanging Leg Ups - 3 sets of 12-15 reps
  Barbell Sides - 3 sets of 12-15 reps
• Crunches - 4 sets to failure
• Jump Squats - 4 sets of 12 reps (use 12 lb medicine ball)
• Squats - 4 sets of 12 reps
• Superset:
  Deadlifts - 4 sets of 12-15 reps
  Lying Leg Curls - 4 sets of 12-15 reps
• Superset:
  Front Squats - 4 sets of 12-15 reps
  Leg extensions - 4 sets of 12-15 reps
• Superset:
  Barbell Calf Raises - 4 sets of 20 reps
  Forearm Curls - 4 sets of 20 reps
• Superset:
  Seated Dumbbell Calf Raises - 4 sets of 20 reps
  Standing Behind Back Forearm Curls - 4 sets of 20 reps
• Cardio: Versaclimb for 20 minutes, 3000 feet

Click Here For A Printable Log Of Day 2.

Day 3: Back, Shoulders, Triceps & Biceps:

• Pullups - 3 sets to failure
• Superset:
  Bent Over Rows - 3 sets of 12-15 reps
  Dips - 3 sets of 12-15 reps
• Superset:
  Seated Cable Rows Wide Grip - 4 sets of 12 reps
  Dumbbell Rows - 4 sets of 12 reps
• Superset:
  Seated Cable Rows Narrow Grip - 4 sets of 12 reps
  Leaning Dumbbell Lat Raises - 4 sets of 12 reps
• Front Dumbbell raises - 2 sets of 12 reps
• Bent over Dumbbell raises - 2 sets of 12 reps
• Seated (angle) Front Barbell raises - 4 sets of 12 reps
• Bent over Cable Lat Raises - 4 sets of 12 reps
• Standing Barbell Raises - 4 sets of 12 reps
• Seated Dumbbell Shoulder Press - 4 sets of 12 reps
• Lat Pulldowns - 4 sets of 12 reps
• Superset:
  Seated One Arm Cable Pulls - 4 sets of 12 reps
  Lying Pullovers - 4 sets of 12 reps
• Cable Rows with Rope - 4 sets of 12 reps
• Superset:
  EZ Barbell Curls - 4 sets of 12 reps
  Lying Triceps Extensions - 4 sets of 12 reps
• Superset:
  Zottman Curls - 4 sets of 12 reps
  Cable Triceps Pressdown - 4 sets of 12 reps
• Superset:
  Standing Cable Curls - 4 sets of 12 reps
  Skull Crushers - 4 sets of 12 reps
• Dumbbell Curls Standing - 1 set of 100 reps, change weight every 25, no rest
• Cardio: Versaclimb for 20 minutes 3000 feet

Click Here For A Printable Log Of Day 3.

Day 4: Abdominals & Legs:

• Abdominal Roller - 3 sets of 100 reps
• Dumbbell sides - 3 sets of 12-15 reps
• Superset:
  Hanging Leg Ups - 3 sets of 12-15 reps
  Barbell Sides - 3 sets of 12-15 reps
• Crunches - 4 sets to failure
• Jump Squats - 4 sets of 12 reps (use 12 lb medicine ball)
• Squats - 4 sets of 12 reps
• Superset:
  Deadlifts - 4 sets of 12-15 reps
  Lying Leg Curls - 4 sets of 12-15 reps
• Superset:
  Front Squats - 4 sets of 12-15 reps
  Leg extensions - 4 sets of 12-15 reps
• Superset:
  Barbell Calf Raises - 4 sets of 20 reps
  Forearm Curls - 4 sets of 20 reps
• Superset:
  Seated Dumbbell Calf Raises - 4 sets of 20 reps
  Standing Behind Back Forearm Curls - 4 sets of 20 reps
• Cardio: Versaclimb for 20 minutes, 3000 feet

Click Here For A Printable Log Of Day 4.

Day 5: Chest, Triceps & Biceps:

• Perfect Pushups - 4 sets of 75, 50, 30, 30 reps at various widths
• Incline Dumbbell Bench Press - 4 sets of 12 reps
• Flat Dumbbell Bench Press - 4 sets of 12 reps
• Decline Dumbbell Bench Press - 4 sets of 12 reps
• Incline Dumbbell Flies - 4 sets of 12 reps
• Superset:
  Seated Chest Flies - 4 sets of 12 reps
  Weighted Dips - 4 sets of 12 reps
• Superset:
  Cable Cross Over - 4 sets of 12 reps
  Leaning Dumbbell Flies - 4 sets of 12 reps
• Superset:
  Lying Dumbbell Curls - 4 sets of 12 reps
  Lying Triceps Extension - 4 sets of 12 reps
• Superset:
  Lying Cable Curls - 4 sets of 12 reps
  Skull Crushers with Triceps bar - 4 sets of 12 reps
• Superset:
  Lying Cable Curls - 4 sets of 12 reps
  Triceps Pullover - 4 sets of 12 reps
• Cable Curls Behind the Head - 4 sets of 12 reps
• Cardio: Versaclimber for 20 minutes 3000 feet

Click Here For A Printable Log Of Day 5.

Day 6: Abdominals & Legs:

• Abdominal Roller - 3 sets of 100 reps
• Dumbbell sides - 3 sets of 12-15 reps
• Superset:
  Hanging Leg Ups - 3 sets of 12-15 reps
  Barbell Sides - 3 sets of 12-15 reps
• Crunches - 4 sets to failure
• Jump Squats - 4 sets of 12 reps (use 12 lb medicine ball)
• Squats - 4 sets of 12 reps
• Superset:
  Deadlifts - 4 sets of 12-15 reps
  Lying Leg Curls - 4 sets of 12-15 reps
• Superset:
  Front Squats - 4 sets of 12-15 reps
  Leg extensions - 4 sets of 12-15 reps
• Superset:
  Barbell Calf Raises - 4 sets of 20 reps
  Forearm Curls - 4 sets of 20 reps
• Superset:
  Seated Dumbbell Calf Raises - 4 sets of 20 reps
  Standing Behind Back Forearm Curls - 4 sets of 20 reps
• Cardio: Versaclimb for 20 minutes, 3000 feet

Click Here For A Printable Log Of Day 6.

Day 7: Back, Shoulders, Triceps & Biceps:

• Pullups - 3 sets to failure
• Superset:
  Bent Over Rows - 3 sets of 12-15 reps
  Dips - 3 sets of 12-15 reps
• Superset:
  Seated Cable Rows Wide Grip - 4 sets of 12 reps
  Dumbbell Rows - 4 sets of 12 reps
• Superset:
  Seated Cable Rows Narrow Grip - 4 sets of 12 reps
  Leaning Dumbbell Lat Raises - 4 sets of 12 reps
• Front Dumbbell raises - 2 sets of 12 reps
• Bent over Dumbbell raises - 2 sets of 12 reps
• Seated (angle) Front Barbell raises - 4 sets of 12 reps
• Bent over Cable Lat Raises - 4 sets of 12 reps
• Standing Barbell Raises - 4 sets of 12 reps
• Seated Dumbbell Shoulder Press - 4 sets of 12 reps
• Lat Pulldowns - 4 sets of 12 reps
• Superset:
  Seated One Arm Cable Pulls - 4 sets of 12 reps
  Lying Pullovers - 4 sets of 12 reps
• Cable Rows with Rope - 4 sets of 12 reps
• Superset:
  EZ Barbell Curls - 4 sets of 12 reps
  Lying Triceps Extensions - 4 sets of 12 reps
• Superset:
  Zottman Curls - 4 sets of 12 reps
  Cable Triceps Pressdown - 4 sets of 12 reps
• Superset:
  Standing Cable Curls - 4 sets of 12 reps
  Skull Crushers - 4 sets of 12 reps
• Dumbbell Curls Standing - 1 set of 100 reps, change weight every 25, no rest
• Cardio: Versaclimb for 20 minutes 3000 feet

Click Here For A Printable Log Of Day 7.

Click To Enlarge.
Mark Hashim Using The Ab Roller.

Suggestions For Others

Always believe you can transform yourself by sticking to your goals. Weigh yourself every day. Sleep 6-8 hours every day. Have a visual of what you want to look like and make it happen. Try to never miss a workout.

Click To Enlarge.
Always Believe You Can Transform
Yourself By Sticking To Your Goals.

over40transformations@bodybuilding.com

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