Bodybuilding.com - Male Transformation Of The Week - Fabian Borgmann.

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After 3 years of professional skateboarding Fabian's joints and bones were destroyed...

Fabian was a professional skateboarder who had to withdraw or see his body fall apart even more. See how weight training helped him become fit, gain 36lbs and give enough motivation to become a personal trainer.

Male Transformation Of The Week - Fabian Borgmann.

By: Fabian Borgmann

Before:
143 lbs

After:
179 lbs

Vital Stats

Name: Fabian Borgmann
E-mail: borgf1@msn.com
BodySpace: Fabian1984
Height: 5'11"
Weight (before): 143 lbs
Weight (after): 179 lbs

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Why I Got Started

All my life I have been obsessed with sport and I have always been very fit. After trying out many different sports like, Soccer, Judo, Basketball, Roll-Hockey and Sailing; I found my passion in Skateboarding. And no, I don't mean like doing a few tricks on the sidewalk!

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Fabian Borgmann: March 2006.

I did skateboarding competitively, as a matter of fact, I got many sponsors by the age of 14 and when I turned 18, I moved from Germany to California to become a pro. I became pro really fast but this was the point where my passion for skateboarding disappeared, and it became just a job for me.

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Fabian Borgmann: April 2006.

After 3 years of professional skateboarding my joints and bones were destroyed and I even started to hate skateboarding. After a few months of doing no sport at all, I was missing something in my life and so, I decided to get a 3 month trial for a local gym.

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Fabian Borgmann: June 2006.

I have never been to a gym before and I was never interested in bodybuilding. I remember when I walked into the gym for the very first time and I saw all those weird machines and big muscular guys. I have to admit that I was too intimidated to even go to the machines because I had no idea how these work and now thinking back, I am wondering why I didn't even get a gym tour.

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Fabian Borgmann: August 2006.

Being a pro skateboarder your endurance is astonishing, but having muscle mass will prevent you from landing some technical tricks. Anyway, I didn't want to embarrass myself so I just stayed at the cardio area but after a month of watching other people working out, I decided to give it a try. Needless to say, I got hooked very fast.

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Fabian Borgmann: October 2006.

So everyday I would just do the exercises that everyone was doing at the gym. At that time my diet was crap and I have never heard of Protein or Creatine or anything like that before. But yet, I saw results which kept on pushing me to go on.

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Fabian Borgmann: December 2006.

After one month of working out like that, I began to do research on bodybuilding and found Bodybuilding.com. I spend hours on this site, trying to absorb as much information as possible. I learned really fast and thanks to BB.com I was able to avoid many beginner mistakes such as improper form, too heavy weights, etc...

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Fabian Borgmann: December 2006.

How Long

My transformation started in January 2006 (no I wasn't one of those New Year's resolution people) and I started out from 143lbs. Now it is March 2007 and my stats are as following:

Height: 5'11"
Waist: 30.1"
Weight: 179 lbs
Thighs: 23.6"
Calves: 15.5"
Chest: 41.2"
Forearms: 13.5"
Arms: 16.1"
Shoulders: 21.9"
Neck: 15.9"

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Fabian Borgmann: February 2007.

How I Did It

Monday: Arms:

Triceps:

Cable rope extension - 2x20 - 35kg
One arm (palms up) cable extension - 1x10-25kg, 1x8-30kg, 1x6-30kg
Skull crusher - 1x10-20kg, 1x8-25kg, 1x6-35kg
One arm overhead dumbbell extension - 1x10-10kg, 1x10-9kg, 1x10-8kg
Cable rope extension (very slow, 3 seconds squeeze very hard at the button) - 1x10-30kg, 1x10-35kg, 1x10-35kg

Biceps:

Straight bar curls without any weight - 2x20
Close grip cable curls - 1x10-40kg, 1x10-45kg, 1x10-50kg
Incline bench dumbbell curls - 1x10-12.5kg, 1x8-15kg, 1x6-17.5kg
Hammer curls - 1x10-15kg, 1x8-17.5kg, 1x6-17.5kg
Preacher curls - 1x10-20kg, 1x8-25kg, 1x6-30kg

Forearm:

Palm down dumbbell wrist curls - 3x10x10kg

print Click Here For A Printable Log Of Monday.

Tuesday: Chest & Abs:

Chest

Butterfly machine (squeeze hard, very slow) - 2x20-30kg
Butterfly machine - 1x10-40kg, 1x8-50kg, 1x6-60kg
Regular bench press (proper form is key to hit the chest) - 1x10x20kg, 1x8-25kg, 1x6-30kg
Incline bench dumbbell curls - 1x10-20kg, 1x8-25kg, 1x6-30kg
Decline bench dumbbell press - 1x10-20kg, 1x8-25kg, 1x6-30kg
Dumbbell flyes - 1x10-10kg, 1x10-12.5kg, 1x8-12.5kg
Cable crossover - 1x10-60kg, 1x6-70kg, 1x8-80kg

Abs

Hanging leg raises - 1x30
Cable crunches - 1x20-50kg
(30 seconds rest)
Hanging leg raises - 1x30
Cable crunches - 1x20-55kg
(30 seconds rest)
Hanging oblique crunches - 1x30
(30 seconds rest)
Hanging oblique crunches - 1x30
(2 minutes rest)
Seated flat bench leg pull-in - 3x20

print Click Here For A Printable Log Of Tuesday.

Wednesday: Legs & Lower Back:

Standing calf raises (toes bent inward) - 1x20-25kg, 1x10-40kg, 1x10-60kg, 1x10-70kg
Seated calf raises - 1x10-30kg, 2x10-40kg
One leg extensions - 2x20-25kg
Leg extensions - 1x10-75kg, 1x10-80kg, 1x8-85kg, 1x6-90kg
Regular squats - 1x10-30kg, 1x10-50kg, 1x8-60kg
One leg hamstring curls - 2x20-15kg
Hamstrings curls - 1x10-40kg, 1x50-50kg, 1x8-55kg, 1x6-60kg
Semi-stiffed deadlifts - 1x10-30kg, 1x10-60kg, 1x10-90kg
Dumbbell lunges - 1x20-20kg, 1x20-25kg
Back extensions - 1x25, 2x20

print Click Here For A Printable Log Of Wednesday.

Thursday: Front/Side Delts & Upper Traps:

Incline machine press - 2x20-30kg, 1x10-40kg, 1x10-50kg, 1x6-60kg
Dumbbell lateral raise - 1x10-12.5kg, 1x10-12.5kg, 1x8-15kg
Barbell upright rows - 1x10-20kg, 1x10-25kg, 1x8-30kg
Front dumbbell raise - 1x10-12.5kg, 2x10-15kg
External rotation - 2x20-40kg, 1x20-50kg
Seated dumbbell press - 1x10-22.5kg, 1x10-25kg
Standing low-pulley deltoid raise (hand behind back) - 1x10-12.5kg, 2x10-15kg
Side dumbbell crunches - 1x20-25kg, 1x15-30kg, 1x10-35kg

print Click Here For A Printable Log Of Thursday.

Friday: Back/Lower Traps & Rear Delts:

Wide grip pull-ups - 3x10
Wide grip lat pull down - 1x10-60kg, 1x8-70kg, 1x6-80kg
V-bar pull down - 1x10-60kg, 1x8-70kg, 1x6-80kg
T-bar rows - 1x10-60kg, 1x8-65kg, 1x6-70kg
Dumbbell rear delt rows - 1x10-15kg, 1x8-15kg, 1x6-17.5kg
Reverse flyes - 1x10-50kg, 1x10-60kg, 1x10-70kg
Incline bench reverse dumbbell flyes - 1x10-12.5kg, 1x10-12.5kg, 1x8-12.5kg
Bent over dumbbell rear delt raise - 1x10-12.5kg, 1x10-12.5, 1x8-15kg
Bent over low-pulley side lateral - 1x10-12.5kg, 1x8-15kg, 1x6-15kg

print Click Here For A Printable Log Of Friday.

Saturday/Sunday:

Cardio

I became so involved into bodybuilding that I wanted to become a personal trainer. After I started my certification at ISSA, I learned about periodization. Ever since then, I started to switch my workouts around every month, even if it was just some minor changes like squeezing it longer on the top. This helped me tremendously in adding muscle size.