Vital Stats: Instrument: Vocals Date of Birth: 05.26.77 Place of Birth: Cleveland, OH Hobbies: Weights, MMA, Metal and Hip-Hop, Gran Fiesta Favorite Chimaira Shows: Mexico City 2004, Download 2007, Chimaira Christmas 9 Favorite Bands: NIN, Metallica, Slayer, Pantera, Machine Head Favorite Movie: Conan The Barbarian Favorite Links: entensity.net, lostpedia.wikia.com, metalsucks.net Social Networks: Myspace | Twitter

Volume Training v2.0 - Split:

• Day 1: Upper Body
• Day 2: Lower Body
• Day 3: rest/Abs
• Day 4: Upper Body
• Day 5: Lower Body
• Day 6: Rest/Abs
• Day 7: Rest

I give you somewhat free reign over exercise choice. Try to mix it up somewhat frequently, at least once every 4 weeks.

Sets listed are working sets. Use at least 3-4 warm up sets for the first exercise for each bodypart and at least 1 warm up set for each subsequent exercise for that bodypart.

Rest times can vary between sets. Take as much time as you need to recover and refocus for your next set. Obviously something like heavy squats will take more time (3-5 minutes) than something like curls (1-2 minutes).

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Volume Training v2.0 - Routines:

Day 1: Upper Body

Chest

• Incline dumbbell press, flat dumbbell press or decline dumbbell press - 3 sets of 4-8 reps
• Machine presses or weighted dips - 3 sets of 6-10 reps
• Incline dumbbell fly, flat and incline cable flyes, cable crossovers, or pec-dec flyes - 2 sets of 8-12 reps

Back

• Barbell rows, or dumbbell rows - 3 sets of 5-8 reps
• Semi-wide grip weighted pull ups or pulldowns - 2 sets of 8-10 reps
• Dumbbell row or close grip cable row (on last set do another rest pause set, wait 20 seconds then do as many as you can again) - 2 sets of 10-12 reps
• Weighted hangs: use a wide grip and straps, hang weights from a weight belt and hang with those weights for 60 seconds. Really focus on spreading your back wide as you do this.

Shoulders

• Seated dumbbell Presses or Machine presses - 3 sets of 5-10 reps
• Dumbbell side lateral raises or cable lateral raises - 2 sets of 8-12 reps

Arms

• Cambered bar curls or alternating dumbbell curls - 2 sets of 5-8 reps
• Cable curls, preacher curls, or concentration curls - 2 sets of 8-10 reps
• Skull crushers or overhead cable rope extensions - 2 sets of 5-8 reps
• Cable press downs or reverse grip cable press downs - 2 sets of 8-10 reps

Day 2: Leg Day

• Squats, hack squats, or leg presses - 3 sets of 4-8 reps
• Hack squats or smith machine squats - 2 sets of 6-10 reps
• Leg extension supersetted with walking lunges (at least 30 yards) - 2 sets of 8-12 reps
• Stiff legged deadlifts - 3 sets of 3-6 reps
• Leg curl or single leg curl - 2 sets of 10-15 reps
• Standing calf raise or donkey calf raise - 3 sets of 6-12 reps
• Seated calf raise, drop set on final set - 2 sets of 6-15 reps

Day 4: Upper Body

Back

• Weighted pull ups or lat pulldowns - 3 sets of 8-12 reps
• Pulldowns (wide grip or narrow grip) - 3 sets of 10-15 reps
• One arm dumbbell row, barbell row, or T-bar row - 3 sets of 10-15 reps
• One 60 second set of weighted hangs on a pull up bar (use a dip belt and hang weight from you once you can do your hang with your bodyweight for more than 60 seconds)

Chest

• Incline dumbbell press, flat dumbbell press or decline dumbbell press - 4 sets: 8-10 reps
• Incline dumbbell press, flat dumbbell press, decline dumbbell press, machine incline or flat press and weighted dips - 3 sets of 10-12 reps
• Incline dumbbell fly, flat and incline cable flyes, cable crossovers, or pec-dec flyes - 3 sets of 12-15 reps
• 1 set of weighted stretches

Shoulders

• Seated dumbbell Presses - 2 sets of 5-10 reps
• Dumbbell side lateral raises - 2 sets: 8-12 reps
• Bent over laterals - 2 sets of 8-12 reps
• Dumbbell shrugs or upright rows - 2 sets of 6-8 reps

Arms

• Cambered bar curls or alternating dumbbell curls - 3 sets of 6-10 reps
• Cable curls, preacher curls, or concentration curls - 2 sets of 12-15 reps
• Skull crushers or overhead cable rope extensions - 3 sets of 8-10 reps
• Cable press downs or reverse grip cable press downs - 2 sets of 12-15 reps

You can superset tricep & bicep exercises to cut down on time if you like.

Day 5: Legs

• Squats, hack squats, or leg presses - 3 sets of 6-10 reps
• Hack squats or lunges - 2 sets of 8-12 reps
• Leg extension - 3 sets of 12-15 reps
• Stiff legged deadlifts or leg curls - 3 sets of 6-10 reps
• Leg curl or single leg curl - 3 sets of 12-15 reps
• Standing calf raise or donkey calf raise - 4 sets of 8-12 reps
• Seated calf raise - 3 sets of 6-15 reps

*Ab work on offdays can be done at home, crunches & the like. To be honest I don't think ab work is that crucial for ab development & it's mostly genetic & related to the bodyfat you carry. But 4-5 sets of crunches on your off days couldn't hurt.

Note: This program is a sample workout amongst several based on Layne Norton's Power Hypertrophy Adaptive Training (PHAT).
www.biolayne.com

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Nutrition:

I pretty much eat whatever I want or can to fill in the nutrient requirements.

Normal Days:

• Protein: 250
• Carbs: 140
• Fats: 50

Supplements:

• Xtend - Grape and Apple
• Beta Alanine
• Optimum Nutrition Protein Powder

Chris Spicuzza - Keyboards

Vital Stats: Instrument: Keyboards, Noise Date of Birth: 07.19.81 Place of Birth: Parma, OH Hobbies: Weight Training, Golf, Xbox360, Food Favorite Chimaira Shows: The ones we play on Long Island Day Favorite Bands: NIN, Faith No More, Deftones Favorite Movie: Ghostbusters Favorite Links: entensity.net, theprp.com, nin blogs Social Networks: Twitter

Training:

Volume Routine designed by Layne Norton. I train five days a week with the first two days focusing on heavier lifts.

• Monday (Upper Body)
• Tuesday (Legs)
• Thursday (Back, Chest)
• Friday (Legs)
• Saturday (Arms, Shoulders)

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Supplements:

• Scivation Xtend
• Scivation Vasocharge
• Protein Powder

Andy Herrick - Drums

Vital Stats: Instrument: Drums Date of Birth: 09.11.79 Place of Birth: Fairview Park, OH Hobbies: Lifting, Eating, Watching the news, Listening to talk radio, Sporadically continuing my college studies Favorite Chimaira Shows: Chimaira Christmas 7, first Cleveland show back in the band (March 31st, 2006) Favorite Bands: Dream Theater, Opeth, Cannibal Corpse Favorite Movie: Rocky (all; yes even V) Favorite Links: bodybuilding.com, drudgereport.com, t-nation.com, lp.org Social Networks: Myspace

Workout Routine: Modified Madcow Intermediate 5 x 5

Try to increase 2.5% a week.

Monday

• Military Press - 5 sets of 5 reps
• Deadlifts - 5 sets of 5 reps
• Chinups - 5 sets of 5 reps

Wednesday

• Flat Bench - 5 sets of 5 reps
• Bent Over Rows - 5 sets of 5 reps
• Squats - 5 sets of 5 reps

Friday

• Military Press - 5 sets of 5 reps
• Deadlifts - 5 sets of 5 reps
• Chinups - 5 sets of 5 reps

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Sample Daily Diet:

Meal 1:

• 1 cup of egg whites
• 1 slice of no carb flax bread with butter
• 1 apple

Meal 2: At Chiptole

• Burrito Bowl w/ rice, steak, corn salsa, sour cream, cheese

Meal 3:

• 4 eggs with chicken sausage and cheddar
• 1-2 cups of strawberries with splenda

"Chili Dog Nacho Meat"

• 1/2 pound ground beef and 1 cut up hot dog cooked with salsa, queso sauce, chili powder, cumin, salt, and pepper
• 1 apple

Top 3 Supplements:

• Biotest Spike Shooters
• Scivation Xtend
• Liquid Cod Liver Oil

Chimaira

The Infection is our latest album that came out in April of 2009. Click here to buy the album!

You can catch us on tour this summer on the Rockstar Energy Drink Mayhem Festival featuring: Korn, Rob Zombie, Lamb of God, Five Finger Death Punch, Hatebreed and many more.

We are releasing a multiple DVD set this summer. It will feature a documentary of us touring the world and a live performance.

Other Band Members:

Vital Stats: Name: Rob Arnold Instrument: Lead Guitar Date of Birth: 01.03.80 Place of Birth: Cleveland, OH Hobbies: Basketball, Fishing, Cooking, Guitar Favorite Chimaira Shows: Mexico City 2004, Download Festival 2003 & 2007 Favorite Bands: Metallica, Pantera, Slayer, Sepultura, Megadeth, Cannibal Corpse, Alice in Chains Favorite Movies: Total Recall, Predator, Borat, South Park Favorite Links: blabbermouth.net, theprp.com, chimaira.com Social Networks: Myspace | The Elite Myspace

Vital Stats: Name: Matt Devries Instrument: Rhythm Guitar Date of Birth: 01.28.77 Place of Birth: Mayfield Heights, OH Hobbies: Mountain Biking, Movies Favorite Chimaira Shows: Pittsburgh Kansas 2001, Download 2007, Warsaw Poland 2008, All Christmas Shows Favorite Bands: Guns N Roses, Slayer, Meshuggah, Napalm Death, Decapitated Favorite Movie: Hellraiser, Alien, Jaws Favorite Links: penguins.nhl.com Social Networks: Myspace

Vital Stats: Name: Jim Lamarca Instrument: Bass Date of Birth: 06.25.74 Place of Birth: Erie, PA Hobbies: Video Games, Pasta, Computers, Rap/Hip-Hop, Sports, Howard Stern Favorite Chimaira Shows: All European Festivals, Ozzfest, Slipknot, Slayer, and Disturbed shows Favorite Bands: Metallica, Slayer, Pantera, Tool, and Sacrifix Favorite Movie: Goodfellas, Casino, Godfather 1 and 2 Favorite Links: straight razor entertainment, lamafia beats, tenafly viper, master pizza Social Networks: Myspace | Facebook