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Trading Booze For A Barbell: How Ben Booker Set Down His Glass And Lifted Weights Instead
SHAREWhen bodybuilders raise a glass, it's usually at end of a workout, with some sort of protein concoction sliding down their gullet and into their welcoming muscles.
But what happens when alcohol fills the glass, and it's consumed at all hours of the day, because the man in question simply can't help himself anymore?
Ben Booker knows. He started drinking alcohol at age 13 and continued until 2005. The drug drowned his body with toxins and nearly destroyed his marriage. Ben's future looked destitute.
His wife Erin, exasperated, told him she wasn't happy with the life they were leading.
Not every guy chooses the loving, lovely wife. That's how powerful and insidious this disease is.
Yet Ben chose to change for the better. He kicked the booze and eventually dedicated himself to the gym, lifting weights, and taking supplements. When he found Bodybuilding.com and its Bodyspace community, he was able to finally fill a void left by alcohol. His transformation was such that he became the 2010 BodySpace Spokesmodel contest winner.
Training Saved My Life:
The Ben Booker Story
Watch The Video - 08:55
Winning the 2010 contest helped him secure a position as the Spokesmodel for Applied Nutriceuticals.
Today, Ben sticks to his blue-collar roots, working with his father's family business, supporting his wife with CrossFit and helping to raise their three children.
Father figure: When Ben isn't lifting weights, he hoists son Logan for reps.
"It's so important to tell your story, no matter what it is," Ben said. "No matter how little you think it is, there might be someone out there who needs to hear it."
Build Like Ben
You've heard Ben's story and seen his incredible results, but can you keep up with him in the gym? If you want to get built like Book, you'd better be eager to bring it. Ben's training is no-holds-barred, based on taking each and every set to failure. Ben encourages long rest periods and heavy weight. He wants to recruit every possible muscle fiber and force his body to grow.
Ben's tip? "Push yourselves." Keep it safe, but "lift heavier than you thought possible. It's all about absolute failure."
Built Like Booker Workout
3 minutes rest between sets.
Day 1:
Single Arm Seated Rows
3 sets of 10-12 reps
Incline Dumbbell Press
3 sets of 10-12 reps
Barbell Curl
3 sets of 10-12 reps
Standing Calf Raises
3 sets of 10-12 reps
Day 2:
Standing Overhead Barbell Press
3 sets of 10-12 reps
Single Arm Cable Pushdowns
3 sets of 10-12 reps
Squats
3 sets of 10-12 reps
Intermittent Wipers
3 sets of 10-12 reps
Day 3:
Regular Cable Flyes
3 sets of 8-10 reps
Reverse Grip Lat Pulldowns
3 sets of 8-10 reps
One Arm Dumbbell Preacher Curl
3 sets of 8-10 reps
Standing Barbell Calf Raise
3 sets of 8-10 reps
Day 4:
Arnold Press
3 sets of 8-10 reps
Dumbbell Lunges
3 sets of 8-10 reps-
Reverse Grip Single Arm Cable Pulldowns
3 sets of 8-10 reps 
Crunches
3 sets of 8-10 reps
Day 5:
Dumbbell Bench
3 sets of 5-7 reps
Seated Rows
3 sets of 5-7 reps
Concentration Curls
3 sets of 5-7 reps-
Machine Calf Raises
3 sets of 5-7 reps
Day 6:
Superset:
Dumbbell Shoulder Press
3 sets of 5-7 reps
Wide-Grip Lat Pulldown
3 sets of 5-7 reps
End of Superset. Return to regular sets.
Straight Bar Cable Pushdowns
3 sets of 5-7 reps
Deadlifts
3 sets of 5-7 reps
Weighted Decline Bench Sit-Ups
3 sets of 5-7 reps
Look Like Book
To look good, Ben eats well. If you wanna look like Book, you'll need to dial in your nutrition.
Below is his average Monday through Friday meal plan. His breakfast is always consistent: Ben eats a solid breakfast religiously, believing it to be the most important meal of the day.
He changes lunch and supper occasionally, depending on what his wife cooks or if the family is having leftovers. The protein bar meals and the protein shake meals rarely vary. Occasionally Ben trains late in the evening, instead of immediately after work. When doing so, his last meal is often a whey protein shake.
Meal 1: Breakfast
-
whole wheat toast
2 slices
-
whole eggs fried with nonfat cooking spray
5-6
Note: One of the eggs used for an egg sandwich with one piece of American cheese and 3 of the eggs for an omelet (with 2 pieces of American cheese, turkey, and a veggie)
Meal 2: Mid-morning snack
-
protein bars
1-2 (equaling about 30g-45g)
Meal 3: Lunch
-
Chicken breast
7 oz
-
yogurt
1 serving
-
apple
1
-
banana
1
-
String cheese
1
Meal 4: Post workout
-
Whey protein shake
1 serving
Meal 5: Dinner
Typically a higher carb meal.
-
Pasta dish
approx. 1 ½ cups
-
Meat (e.g. chicken, fish, turkey, etc.)
around 10 oz
-
Vegetables (broccoli, asparagus, etc.)
1 serving
Meal 6: After-dinner snack
Meal 7: Bedtime snack
-
Casein Protein
40g
Supplement Plan
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13 Comments
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Oso13
I guess it can be difficult sometime to tell your story. As simple as it may be. I'll take the advice on failure on every set though. I love that burn that comes with it.
- Body Stats
- ht: 5'9"
- wt: 205 lbs
- bf: 25.0%
- Body Stats
- ht: 6'0"
- wt: 163 lbs
- bf: 6.6%
LeeTzeHian
We really need more people like this to come forward, share their story, and continue the "Anything is possible" slogan.
- Body Stats
- ht: 5'9"
- wt: 173.7 lbs
- bf: 9.0%
CoreyBooth
I used to smoke, take drugs and drink alot, stopped all that now and I feel so much better for it!! Alcohol is the devil.
- Body Stats
- ht: 5'7"
- wt: 155.4 lbs
- bf: 15.2%
DeePowell
I have tried so many times to kick the beer thing. Man it is hard...but yet I am going to give it yet another shot..it is embarrassing.
- Body Stats
- ht: 5'9"
- wt: 194.3 lbs
- bf: 28.0%
Walt39
Its not embarrassing man, it happens to the best of us. Keep your head up and stay strong bud. We can do it!
- Body Stats
- ht: 5'11"
- wt: 259.6 lbs
- bf: 31.0%
Zadams23
Huge inspiration Ben...I used to be an avid drinker myself. Before I found weightlifting/bodybuilding I was lost in a world of partying and drinking. Thanks for sharing your story.
- Body Stats
- ht: 5'10"
- wt: 160 lbs
- bf: 9.0%
weightroomhero8
I have struggled with drug addiction from about the same age in nov 10 th 2011 I went to rehab and since that have relapsed twice drugs and Booz are a hars thing to drop...this video gave me the motivation to make this my last chance hit the weights and drop all that bull ****
- Body Stats
- ht: 5'7"
- wt: 180 lbs
- bf: 9.0%
Pepe6742
I am new to this site and learning how to navigate around. I am looking at a transformation. I am still learning about diet and training. But I am motivated.
- Body Stats
- ht: 6'2"
- wt: 232 lbs
- bf: 24.3%
- Body Stats
- ht: 5'9"
- wt: 181 lbs
- bf: 11.0%
swb350
Wow!!!! that is pure motivation. I am ready to crush my workout for today. Thanks Ben keep up the good work
- Body Stats
- ht: 5'5"
- wt: 141.6 lbs
- bf: 7.0%
- Body Stats
- ht: 5'8"
- wt: 185 lbs
- bf: 25.0%
- Body Stats
- ht: 6'0"
- wt: 178 lbs
- bf: 11.3%
Showing 1 - 13
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