- Name: RJ Spink
- E-mail: firstname.lastname@example.org
- Age: 18
- Where: Cicero, New York
- Height: 5'8"
- Weight: 160 lbs
- Years Bodybuilding :4
- Favorite Bodypart: Shoulders
- Favorite Exercise: Deadlifts
- Favorite Supplements: ON Pro Complex, NO-Xplode
How Did You Get Started?
When I was really young I was a chunky kid. Then as I got a little older I was a skinny kid. I decided that both sucked so I went to the local Y to put on some mass and get in shape.
At first I wasn't really into lifting, but stuck with it solely because it was something I had decided I would do. After about six months I began to get some positive feedback from other gym members, who boosted my confidence, let me know I was on the right track, and said lifting was really for me.
Then I met my friend Dan, who is also an avid bodybuilder. One day a few years ago we went to the gym together, had a great workout, and have been lifting partners ever since.
From that point on, things really took off. I started reading up on all aspects of bodybuilding, and subsequently changed my eating habits to maximize my mass gains. Instead of eating breakfast lunch and dinner, I ate five or six times throughout the day.
I remember sitting in Economics every day and downing a whey shake. Sure I got some funny looks but the gains were well worth it. The compliments I got from friends also reinforced my desire to lift.
I would say it took me half a year to get comfortable in the gym. Since then lifting has become second nature and my biggest passion. I go to bed each night knowing I get to go to the gym in the morning. What more could I ask for?
What Workout Plan Worked Best For You?
I am on a four day split with a rest day after the fourth for recovery. Every once and a while I will have to take an extra rest day to prevent over-training. A typical four days of training for me is as follows: (most exercises for opposing muscle groups are done in pairs as supersets)
Day 1: Chest And Back
- Flat dumbbell press or bench press
- Incline dumbbell press or bench press
- Decline dumbbell press or bench press
- Flat heavy dumbbell flys
- Cable crossovers
- Wide grip overhand pullups
- T-bar rows
- Dumbbell rows
- Lat pulldowns (behind the neck)
- Close grip pulldowns
Day 2: Shoulders, Traps, And Abs
- Standing military press or dumbbell press
- Arnold press
- Front dumbbell raises
- Side dumbbell raises
- Rear dumbbell raises
- Dumbbell shrugs
- Barbell shrugs
- Weighted side bends
- Side crunches
- Abdominal machine
Day 3: Arms
- Close grip press
- Weighted dips
- Skull crushers
- One arm triceps extensions
- Single arm cable pulldowns
- Straight bar preacher curls
- Dumbbell curls
- Hammer curls
- Machine curls
- Cable curls
- Reverse curls
- Forearm bench curls
- Rope and dowel wrist roller
Day 4: Legs
- Standing calf raises
- Hip abductor machine
- Hip adductor machine
- Leg extensions
- Leg curls
- Seated calf raises
- Reverse calf raises (for tibialis anterior)
I do cardio on my rest days along with the Saturday morning run for karate.
What Nutrition Plan Has Worked Best For You?
Eating five or six small meals throughout the day has definitely worked for me. My calorie intake consists of about 55% carbohydrates, 30% protein, and 15% fat. I try to consume at least 150 grams of protein each day, and get all of my carbohydrates, with the exception of the post workout meal, from low glycemic index foods.
Not eating any junk foods and drinking between one and a half to two gallons of water a day has also worked very well for me. If it isn't nutrient dense, I don't eat it. My philosophy on food is eat to live, never live to eat.
What Supplements Have Given You The Greatest Gains?
By far I have seen the greatest gains from my protein supplements. I take ON's whey before a lift, Pro Complex after, and a mix of casein and whey before bed. I also supplement with a multivitamin, glucosamine, and fish oil for general health purposes.
Why do you love Bodybuilding?
I love bodybuilding mainly because it keeps me sane. It lets me challenge myself and work towards the goals I set, along with giving me something to look forward to every day. I'm also a huge anatomy fan, so it's nice to be able to learn about the muscles that I am working to develop.
What Are Your Future Bodybuilding Plans?
I definitely plan on continuing with bodybuilding until I'm too old and decrepit to do it anymore. I don't think I'm ready to enter and competitions as of right now, but may some time in the future. I'm also thinking about entering a powerlifting competition one day, but not until well after I make the 1000 club at 160 lbs.
What One Tip Would You Give Other Bodybuilders?
From what I can tell there are four cornerstones to bodybuilding. They are nutrition, hydration, sleep, and exercise. If you're smart about all four and train with serious intensity, the gains will come.
Who Are Your Favorite Bodybuilders?
My favorite bodybuilders are Franco Columbo, Arnold Schwarzenegger, and Ronnie Coleman. Franco for his lats and strongman experience, Arnold for his attitude and the encyclopedia he wrote, and Ronnie for his raw power.