- Name: Sal Abbondanza
- E-mail: firstname.lastname@example.org
- Age: 17
- Where: Mount Sinai, NY
- Height: 5' 9"
- Weight: 165 lbs
- Years Bodybuilding :1
- Favorite Bodypart: Chest
- Favorite Exercise: Incline Dumbbell Press
- Favorite Supplements: Optimum 100% Gold Standard Whey Protein
How Did You Get Started?
My older brother had been working out a lot and started to get much bigger than me. I wanted to get in the gym just like my brother so that we could do something together. Also, with being involved in sports, lifting was going to help me to get better. When playing football, size and strength was a big factor so lifting made up for my smaller size.
What Workout Plan Worked Best For You?
Through different workouts that I have seen in magazines, online, or just anywhere I have found personally that staying within 6-12 reps, occasionally doing 5 sets of 5 reps gave me the best results. For most things I do 12-10-8-6. I like to take my time and work at a slow pace. Every few weeks I will change exercises and add in a few drop sets.
- Flat Bench Barbell Press: 1 warm up set of 15 reps, 50% max, 5 sets of 5 reps, 80% max
- Incline Dumbbell Press: 4 sets of 12, 10, 8, 6 reps
- Decline Dumbbell Press: 3 sets of 12, 10, 8 reps
- Flat Bench Dumbbell Press: 4 sets of 10 reps
- Flyes: 4 sets of 12 reps
- Weighted Pull-Ups: 1 warm up set of 12 reps, 3 sets of 10 reps
- V-Bar Pulldowns: 4 sets of 12, 10, 8, 6 reps
- Lying T-Bar Rows: 3 sets of 12, 10, 8 reps
- One Arm Dumbbell Rows: 4 sets of 10 reps
- Seated Cable Rows: 3 sets of 10, 10, 8 reps
- Decline Crunch: 3 sets of 35 reps
- Cable Crunches: 3 sets of 30 reps
- Squats: 1 warm up set of 15 reps, 4 sets of 12, 10, 8, 8 reps
- Leg Press: 4 sets of 12, 10, 8, 6 reps
- Hack Squat: 3 sets of 12 reps
- Leg Extensions: 3 sets of 15 reps
- Hamstring Curls: 4 sets of 12, 10, 10, 8 reps
- Standing Calf Raises: 3 sets of 15 reps
- Calf Press On Leg Press: 4 sets of 20 reps
- Seated Dumbbell Shoulder Press: 4 sets of 12, 10, 8, 6 reps
- Machine Military Press: 3 sets of 12, 10, 8 reps
- Arnold Press: 4 sets of 10 reps
Power Partials: 3 sets of 10 reps
Upright Rows: 3 sets of 10 reps
- Dumbbell Shrugs: 3 sets of 15 reps
- Barbell Shrugs: 4 sets of 12 reps
- Dumbbell Hammer Curls: 4 sets of 12, 10, 10, 8 reps
- Incline Dumbbell Curls: 3 sets of 10 reps
- Standing Barbell Curls: 4 sets of 12, 10, 8, 6 reps
- Barbell Preacher Curls: 3 sets of 12, 10, 8 reps
- V-Bar Triceps Pushdowns: 4 sets of 12, 10, 8, 6 reps
- One Arm Cable Triceps Extensions: 3 sets of 10 reps
Skull Crushers: 3 sets of 10 reps
Close Grip Bench Press: 3 sets of 20 reps
- Weighted Dips: 3 sets of 10 reps
What Nutrition Plan Has Worked Best For You?
I have noticed the best results by eating high protein and low fat meals, along with large amounts of carbs. I try to consume 1g of protein per pound a day and between 2800-3200 calories per day as well. With all of that, I have to drink a lot of water in a day too, so I try to drink at least a gallon.
What Supplements Have Given You The Greatest Gains?
I try to keep it simple when it comes to supplements. Protein powder, creatine, and pre workouts, which I switch up after completion, are all I personally use. In the morning and post workout I use Optimum Gold Standard Whey, pre workout I use something like Jack3d or Assault, post workout I use Optimum Hydrobuilder, and before sleep any kind of casein powder.
- Animal Pak: 1 pak
- Optimum Nutrition Gold Standard Whey: 1 / 1.5 scoops
- CytoSport Complete Casein: 1 scoop
Why do you love Bodybuilding?
When I see gains in the gym there is no better feeling to me. Whether it's getting my bench up or going on pin up on the cables I love seeing all my hard work pay off. Lifting 5 days a week is not a fun thing to do for most people but I love doing it. I'd rather be in the gym then sit around at home. Also the gym is a great way for me to relieve stress and just get into my zone, there is nothing like getting into that zone and having great workouts. Going to the gym is the best part of the day, gives you something to look forward to every day.
What Motivates You To Follow A Healthy Lifestyle?
I really motivate myself to remain healthy. Nobody that I know or grew up with influenced me to be this way; it is just something I picked up when I began lifting. When putting on my beginner's weight I realized that the best way to do it would be with a good diet. My family supports what I do and I have influenced them to become healthier.
What Made You Want To Achieve Your Goals?
After achieving my first goal I never looked back. Ever since I got to my first bench press mark I have wanted to get stronger and stronger. Putting on muscle and getting stronger is a good feeling for me and I enjoy doing it every day.
What Are Your Future Bodybuilding Plans?
Although I have never competed on stage, I plan on getting involved in competition by next summer. I feel like I need some more time to just really bulk up and add on more solid weight and muscle. I have a goal in one day hopefully being sponsored or doing some sort of fitness photography work.
What One Tip Would You Give Other Bodybuilders?
If I could give advice to other bodybuilders I would stress the fact that you need sleep, protein, and to not over train. Although people want to be in the gym all the time, you have to give your body a rest to see the best gains. Also the fact that everybody needs to set a goal for themselves, and when that goal is reached, set a higher one and just keep setting goals because lifting for no purpose will get boring. Also, listen to all the older guys in the gym because they have learned through experience.
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