Name: Vic Lantroop
Why I Got Started
Starting out at such a young age I wanted to get in better shape for high school sports and honestly to draw attention from the ladies. That led into the military where you're made to do a lot of running and I swore when I got out of the service I'd never run anywhere again, not even to the bathroom. When I got out I guess I turned into Forest Gump and have been running ever since. So this turned into a lifestyle for me very early, mainly because the only reading I'd ever done for years was about weight training and fitness and if I can encourage you to read, read all you can about nutrition and training.
Over time you will make many changes to your diet and training cycles but if you keep reading and stay plugged into your BodySpace you'll stay in the game which will ultimately lead to higher quality of life and self esteem and you'll be a real encouragement to others even if you don't realize it. So go ahead pay the price, it's really worth it and the benefits you reap will be countless.
How I Did It
I started out at 15 in a gym in Rome, Georgia called "Bob's Body Shop" getting in shape for football and wrestling season, then I had to move my senior year to Oswego, Illinois and soon thereafter out of my parents home while I was still in high school (lots of conflict between my parents) into the local YMCA. Downstairs was a big weight room with some guys that were competitive lifters (guys with 21-inch arms) that trained there.
Early on they didn't pay any attention to me when I would ask questions but after seeing me around every day for several months and learning I actually lived upstairs and was still going to school, playing high school football, and had a part time job to pay room and board I eventually earned their respect. I would copy everything they were doing (with much lighter weight) and it was then I think they saw my heart and took me in.
After some time training with those guys I started to understand what gym life was really all about (diet, training, reading) and soon thereafter became a gym rat for life. As I reflect back on those beginning days I think that most guys don't get this kind of honesty and upfront advice and I'm forever grateful to those guys. There are no shortcuts guys. Just hard work, clean eating, and a lot of reading.
- Optimum 100% Whey Protein: 3 times a day getting 1 ½-2 grams per pound of lean body weight
- Optimum 100% Casein Protein: 2 scoops before bed time
- Premium Gold 100% Natural Golden Flaxseed: 2 tbsp grinded along with ½ a cup of oats and mixed in with protein
- Scivation Xtend: 5 scoops over ice water for recovery after each workout
- USPlabs Jack3d: As needed
- 6 scoops of Optimum 100% Whey Protein
- 2 tablespoons of Premium Gold 100% Natural Golden Flaxseed
- ¼ cup of ground Oats
- 1 cup Blueberries
- 1 Banana
- 1 cup Ice
- 1 ½ quarts of Water
Mix well, drink a ½ now and the rest throughout the day
Ok so now we get into the second most important of the whole process. What I'm about to give you is really more for the advanced athlete however if you're just getting started and looking for a great program to get started with go to Over 40 Amateur of the Week #175 and give this a shot for your first 6 months or so then to get geared up for this level. Let me also encourage you to never do the same routine for long. So many people get into a training rut and do the same thing every day week in week out, month in month out, and the wonder why they're no longer seeing any difference in their physique. This happens to a lot of people who get started and "bang" they see results both on the scale and in the mirror.
They continue doing what worked in the beginning and don't realize that their bodies are getting use to the training put upon it so it then level's off and in some cases begins to add back body fat. They wind up in a training rut because one, they don't realize it and two, change means doing other exercises that look too hard and change is always uncomfortable for most of us, it's just human nature. So when it comes to your training always keep in mind change is good, don't let your body get used to anything for too long, always keep it guessing therefore always keeping it adjusting to different types of training, always making gains and never getting bored or burned out.
|TERMS YOU'LL NEED TO KNOW|
Day 1: Lower Body
No more than 30 seconds rest.
- Deadlifts: 2 sets of 20, 15 reps, 3 sets of 12, 10, 8 reps, 2 drop sets of 6, 10 reps
- Squats: 2 sets of 20, 15 reps, 3 sets of 12, 10, 8 reps, 2 drop sets of 6, 10 reps
- Hack Squats: 2 sets of 20, 15 reps, 3 sets of 12, 10, 8 reps, 2 drop sets of 6, 10 reps
Day 2: CrossFit Day
This work is done outside. I set up 5 stations 75 yards apart and the stations are all different.
- Jump Ups: 25 reps, sprint 75 yards to the next station
- Sit Ups: 25 reps, sprint 75 yards to the next station
- Jump Rope: 75 jumps, sprint 75 yards to the next station
- Burpees: 10 reps, sprint 75 yards to the next station.
- Pushups: 25 reps
Now you have completed 1 set do this for a total of 10 sets it should take no longer than 55 minutes. There is no rest during this session; it's continuous.
Day 3: Chest/Back/HIIT
After each set of chest I go right to a back exercise with no more than 30-to-45 second rest.
- Flat Bench Dumbbell Press: 2 add sets of 6-10 reps, 3 sets of 6-10 reps, 2 drop sets of 6-10 reps
- Barbell Bent Over Rows: 2 add sets of 6-10 reps, 3 sets of 6-10 reps, 2 drop sets of 6-10 reps
- Incline Flyes: 4 sets of 8 reps
- Pullups: 4 sets of 10 reps
- HIIT: Step off 100 yards and mark it and then Sprint with all you've got that 100 yards. Now walk 20 yards or 20 seconds and do it again. Repeat this over and over until you complete 20 sets.
Day 4: Shoulders/Traps/Slow Cardio
- Dumbbell Front Raise: 2 add sets of 12 reps, 3 sets of 12 reps, 2 drop sets of 12 reps
- Side Lateral Raise: 2 add sets of 12 reps, 3 sets of 12 reps, 2 drop sets of 12 reps
- Upright Row: 2 add sets of 12 reps, 3 sets of 12 reps, 2 drop sets of 12 reps
- Shrugs: 2 add sets of 25 reps, 3 sets of 25 reps, 2 drop sets of 25 reps
Day 5: Arms/HIIT
I alternate bicep/triceps work so as soon as I get done with a biceps move I go right to a triceps move. I'll do 10-to-15 cycles here with no rest and get it done in 30-to-35 minutes.
- Straight Bar Curl: 3 sets of 10 reps, 4 sets of 10 reps, 3 drop sets of 10 reps
- Seated Rope Cable Extensions: 10 sets of 10 reps
- HIIT: Same as Wednesday only I add 5 more sets if I'm taking Saturday off
Day 6: Rest/ 2nd CrossFit Day
Day 7: Rest
Suggestions for Others
Stay creative and involved here with your BodySpace and do what you're doing right now which is reading about how other people just like you train and eat to be their best. This is how I've been able to maintain this pace over a lifetime of training: keeping it interesting and challenging.
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