Vital Stats

Name: Sam Rathbun
Email: Srath79@gmail.com

Before:
Age: 27
Height: 6'0"
Weight: 260 lbs
Body Fat: 35%
Waist: 38-40"

After:
Age: 29
Height: 6'0"
Weight: 210 lbs
Body Fat: 12%
Waist: 32"

Why I Got Started

I got started because my weight caused me to have low self-esteem. Also, I wanted to be a good role model for my children.

Click Image To Enlarge.
I Wanted To Be A Good Role
Model For My Children.

How I Did It

I did it with a calorie restricted diet plan over 5 months (cookie diet I think is what it's called). After I lost the weight, I started training 5 days per week as heavy as I could stand.

Click Image To Enlarge.
I Did It With A Calorie
Restricted Diet Plan.

Supplements

• Whey Protein

Diet

7:30 AM: 300 Calories - No Fat
• Oatmeal

11:00 AM: 400 Calories - 20% From Fat

• Lean cuisine

1:00 PM: 400 Calories - 20% From Fat

• Lean cuisine

2:30 PM: 200 Calories

• Peanuts

6:30 PM: 120 Calories

• Protein shake

7:30 PM: 500 Calories

• Tuna
• Light mayo
• Lettuce
• Onion
• Jalapeno
• Ramen noodles

Click Image To Enlarge.
Sam Rathbun.

Training

Monday: Chest

• Bench Press
2 sets at 15 reps
2 sets at 8 reps
2 sets at 4 reps
• Incline Bench Press
2 sets 10 -12 reps
2 sets 6 - 8 reps
2 sets 4 - 6 reps
• Incline Dumbbell Press
6 - 10 sets starting at 90lbs and going up in increments of 10lbs sometimes 20lbs to 3 rep failure.
• Flat Dumbbell Press
6 sets starting at 100lbs and going to 3 rep failure usually around 115lbs per dumbbell.
• Butterfly Machine
6 - 10 sets last 2 extreme burnouts

Click Here For A Printable Log Of Monday: Chest.

Tuesday: Back

• Pullups
4 sets to failure
• Lat Pulldowns
2 sets 10 - 15 reps
2 sets 6 - 10 reps
2 sets 3 - 4 reps
• Bent Over Barbell Rows
6 sets last 2 to failure usually 3 - 4 reps
• Close Grip Pulldowns
1 set 15 reps
1 set 14 reps
1 set 10 reps
1 set 8 reps
1 set 6 reps
1 set 5 reps
• Upright Barbell Row
6 sets last 2 to failure (usually done on a cable machine)

Always work abs on my back day. I seem to get them warmed up with some of the pull-down machines.

Click Here For A Printable Log Of Tuesday: Back.

Wednesday: Biceps & Triceps

• Preacher Curls
2 sets 13 - 15 reps
2 sets 8 - 10 reps
2 sets 4 - 5 reps
• Skullcrushers
3 sets 10 - 15 reps
3 sets 5 - 10 reps
• Straight Bar Curls
2 sets 10 - 12 reps
2 sets 6 - 8 reps
2 sets 4 - 6 reps
• Triceps Pushdowns
6 sets progressively more weight to 4 rep failure
• Dips
2 sets with body weight (usually 15 - 20 reps)
2 sets weighted 25 lbs. (usually 5 - 8 reps)
• Preacher Curl Machine
6 sets progressively more weight to 3 - 4 rep failure

Click Here For A Printable Log Of Wednesday: Biceps & Triceps.

Thursday: Shoulders

• Military Press
2 sets 10 - 12 reps
2 sets 6 - 8 reps
2 sets 4 - 6 reps
• Barbell Shrugs
6 sets to 4 rep failure
• Front Dumbbell Raises
2 sets 10 - 12 reps
2 sets 6 - 8 reps
2 sets 4 - 6 reps
• Overhead Dumbbell Presses
6 sets last 2 to 3 - 4 rep failure
• Reverse Flyes
6 sets progressively heavier to 3 - 4 rep failure

Click Here For A Printable Log Of Thursday: Shoulders.

Friday: Legs

• Hack Squats
1 set 15 reps
1 set 13 reps
1 set 10 reps
1 set 8 reps
1 set 6 reps
1 set 4 reps
• Leg Extensions
6 sets progressively heavier to 5 - 6 rep failure
• Lying Leg Curls
6 sets progressively heavier to 5 - 6 rep failure
• Calf Raises
6 - 9 sets progressively heavier to 8 rep failure

Click Here For A Printable Log Of Friday: Legs.

Stay focused. Put every ounce of energy you have into your workouts. Don't lie to yourself; you know when you are working hard and when you aren't. If you aren't going hard, then go home, because you are just wasting your time.

Click Image To Enlarge.
Put Every Ounce Of Energy You
Have Into Your Workouts.

maletransformations@bodybuilding.com

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