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Vital Stats
Name: Bobby Voigt
Email: rvoig1@brockport.edu
BodySpace: bobbyvoigt
Before:
Age: 18
Height: 5'4"
Weight: 120 lbs
Body Fat: 5%
Arms: 12"
After:
Age: 20
Height: 5'7"
Weight: 157 lbs
Body Fat: 7%
Arms: 16"
Why I Got Started
I wasn't really picked on in high school but I always got laughed at for how small I was. My sophomore year of high school my soccer coach told me I was too small to play on his team. "You have more skill that half the players, but you're just too small. You would get hurt out there."
My senior year of high school I rarely saw the field because I was once again, "Just too small!" To this day my biggest motivator is just remembering all the times people told me I wasn't the right size or I would never be able to do something because I was just too small.
I often look back at the pictures of when I was a "little guy" to keep those comments in the back of my head. I've seen how far I've come, but I know there's much more I want to accomplish.
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I've Seen How Far I've Come, But I Know
There's Much More I Want To Accomplish.
How I Did It
Throughout high school I was always a skinny kid. I wrestled all throughout high school and always tried to keep my weight down. I wrestled in the 112-pound weight class my senior year and looked like a ghost. I was able to see my ribs popping out and had no muscle to speak of.
After wrestling was over I started working out with my older brother. He was a lot stronger than me at the time, which helped push me to get up more weight. I wanted to one day be able to lift as much, if not more than him. When I got to college I started lifting serious weight. Well, it wasn't too serious back then but it was a lot more than I was putting up in high school.
I quickly saw the changes and every day I looked forward to stepping into the gym to get bigger and stronger. I would come back to my dorm after a hard workout and would go to Bodybuilding.com to find out more information. I would read other people's success stories and see what worked for them and what I could do to become more like them.
I also started meeting kids at school who were like me. Previous teen of the week, Kevin Schosek, was a big inspiration to me. We started college about the same size and we would push each other. I would see him putting up more and more weight and it would motivate me to push myself.
He soon started competing and I started seeing the success he was having. I wanted to experience the same success. The sport started to consume my life and I just wanted to learn as much as I could.
I'm also a physical education major so I was taking classes like exercise physiology which really helped clear up some misconceptions I had about weight lifting. I started putting all the information I had to use and finding out what worked best for me. I am looking to compete in the lightweight division this April in the NGA Northeast PRO-AM Championships.
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I Quickly Saw The Changes And Every Day I Looked Forward
To Stepping Into The Gym To Get Bigger And Stronger.
Supplements
Diet
Meal 1:
- 2 cups of cereal
- Granola bar
- 2 tbs of peanut butter
Meal 2:
- CytoSport Muscle Milk
- 1 piece of fruit
Meal 3: Pre-Workout
- 3 egg whites
- 2 whole eggs
- 2 slices of whole-wheat bread
Intra-Workout:
Meal 4: Post-Workout
- 8 oz of orange juice
- 1 scoop of Dymatize Elite Whey Protein
- 12 oz of skim milk
Meal 5:
- 1 cup of brown rice
- 2 pieces of chicken
Meal 6:
- 3 pieces of chicken
- Vegetables
Meal 7:
Meal 8:
- 1 scoop of Dymatize Elite Gourmet Protein
- 12 oz of skim milk
Training
Each workout starts off with a 5 minute warm-up and ends with a 5-10 minute cool down
Monday: Arms
- Barbell Curls: 4 sets of 6-10 reps
- Triceps Pushdowns: 3 sets of 8-10 reps
- Hammer Curls: 3 sets of 6-10 reps
- Close-Grip Bench Press: 3 sets of 6-10 reps
- Preacher Curls: 1 set to failure
- Dips: 3 sets to failure
Tuesday: Legs
- Barbell Squats: 4 sets of 5-10 reps
- Leg Extensions: 4 sets of 6-10 reps
- Lying Leg Curls: 3 sets of 8-10 reps
- Barbell Lunges: 2 sets of 8-10 reps
- Standing Calf Raises: 4 sets of 6-20 reps
- Leg Press: 2 sets of 10-20 reps
Wednesday: Off
Thursday: Back
- Pullups: 4 sets of 10-12 reps
- Seated Cable Rows: 3 sets of 6-10 reps
- Lat Pulldown: 3 sets of 6-12 reps
- One-Arm Dumbbell Rows: 2 sets of 6-8 reps
- Deadlift: 4 sets of 6-10 reps
- Pullups: 1 set to failure
Friday: Chest
- Bench Press: 4 sets of 6-10 reps
- Incline Dumbbell Press: 3 sets of 8-10 reps
- Cable Crossovers: 3 sets of 8-15 reps
- Dumbbell Flyes: 3 sets of 6-10 reps
- Dips: 1 set to failure
- Pushups: 1 set to failure
Saturday: Off
Sunday: Shoulders And Calves
- Dumbbell Shoulder Press: 4 sets of 6-20 reps
- Side Lateral Raises: 3 sets of 10-20 reps
- Front Dumbbell Raises: 3 sets of 10-20 reps
- Dumbbell Shrugs: 4 sets of 20 reps
- Front Plate Raises: 2 sets to failure
- Calf Press On The Leg Press Machine: 3 sets to 10-25 reps
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The Sport Started To Consume My Life And I
Just Wanted To Learn As Much As I Could.
Suggestions For Others
The best advice I can give is to set short and long term goals for yourself. Have a plan for every day you go into the gym and know what you want to get out of each session. Also, surround yourself with people who have common goals. It's a good way to stay motivated when you see someone with a common goal progressing.
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Have A Plan For Every Day You Go Into The Gym And
Know What You Want To Get Out Of Each Session.