Name: Christian Aranda
Weight Before: 178 lbs
Weight After: 190 lbs
Why I Got Started?
I got started because I always wanted to be different than anybody else. When I was kid I used to be a small guy - inside I felt that I needed to grow and get stronger. My dreams were taking shape until I saw Pumping Iron - from that point on I was really focused on what I wanted and how could I accomplish my goals.
How I Did It?
I am sure that mind is above all the number one factor that a person with physical goals meet first. I learned that a big change is made with big sacrifices and that the recompense will always be worth it. I have had many training partners that shared similar goals like me but for one reason or another they gave it up.
The point I am trying to make here is that I did it with determination; I learned to accept privations and never collapse. Nutrition is a very hard thing to keep strict, especially if you have a loving mother that is always looking to show her love by cooking you a huge monster taco.
It is always hard to say no but I realized that if I fall for it, all the effort in the gym, all the time spent would go directly to the trash can.
My goal was to get strong as well as look big and well proportioned. I did it training extra hard: everyday before going to the gym I would get mentally prepared (this to me is very important) to arrive at the gym well motivated and ready to work hard. When I go to the gym I try to forget anything from the outside world (distractions). It is hard to train right if you are letting outside pressures mess with your focusing.
|WHAT'S YOUR GOAL?|
The supplements that really helped me build muscle were:
I try to get high protein and low carb foods.
7:45 - Multi-grain hot cereal with protein powder
9:00 - 2 cans of tuna
12:30 - Salad with chicken breast
15:30 - Chicken breast and baked potato
19:00 - Mixed veggies protein shake
My Training Week
- Monday - Chest and Biceps
- Tuesday - Legs
- Wednesday - Back and Shoulders
- Thursday - Triceps and Abs
- Friday - Cardio
- Saturday - Off
- Sunday - Off
I do 3-4 exercises for each body part.
1 light warm-up set
4 sets of about 10 to 12 reps
- Bench press - 4x10-12
- Barbell inclined bench - 4x10
- Bent arm dumbbell pullover - 4x10
- Cable crossover - 4 x 10
- Preacher curl - 4x10
- Overhead cable curl - 4x10
- Inclined dumbbell curl - 4x10
- Hack squats - 3x10
- Full squats - 3 x10
- Leg extensions - 4x10
- Seated calf rise - 4x15
- Full range motion lat pulldown - 4x10
- Underhand cable pulldowns - 4x10
- V bar pull down - 4x10
- Wide-grip lat pulldown - 4x10
- Dumbbell press - 4x10
- Military press - 4x10
- Front cable rise - 4x10
- Machine shoulder - 4x10
- Cable over head tricep extension - 4x10
- Inclined barbell tricep extension - 4x10
- Seated tricep press - 4x10
- Dip machine - 4x10
Suggestions For Others