- Name: Tony Searle
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Kingston, Ontario, Canada
- Height: 5'8"
- Weight: 200 lbs
- Years Bodybuilding :4
- Favorite Bodypart: Arms
- Favorite Exercise: Incline dumbbell press
- Favorite Supplements: Universal Products, Fish oils
How Did You Get Started?
My first workouts took place in my room with a small dumbbell set. Biceps and abs seemed most important at the time. I was twelve years old and a Shawn Ray poster had me crunching and curling on a daily basis.
After begging my parents for a gym membership at progress fitness, I began training with a personal trainer and realizing I had other muscle groups. It wasn't until my second year of high school when I began reading MD's, training, and eating like a bodybuilder.
What Workout Plan Worked Best For You?
Instinctual training has worked best for me. Much like Lee Priest, I change up every workout. My split is always changing but an example of a week's split may look something like this:
- wide grip chins 5 sets to failure
- deadlifts (pyramiding up in weight) 4 sets 12,10,8,6
- bent over barbell rows 4 x 12, 10, 8, 6
- wide grip pull downs 3x12, 10, 8
- one arm dumbbell rows superset with close grip cable rows 3 sets 12,10,8
- flat bench press 5 x 12,10,8,6,12
- incline dumbbell press 4 x 10, 10,6,10
- Machine press superset with cable crossovers 5 x 12, 10, 8, 10, 12
- *5 minute bike
- squats 6 x 15, 12,12,10,8,6
- front squats 4 x 12,12,12,12
- heavy leg presses or hack squats 2 x 6 reps
- leg extensions (machine) superset with sissy squats until failure. 3 sets each until failure.
Friday: Biceps & Triceps (supersets):
- standing barbell curls/skull crushers 4 x 8-10 reps
- alternate dumbbell curls/rope pushdowns 3 x 8-10 reps
- machine preacher curls/lying French press 3x 8-10
- dumbbell concentration curls/close grip bench press 4x 8-10 reps
- heavy dumbbell presses 4 x 8-10 reps
- barbell military press superset with medial delt fly's - military press 10-12 reps flys until failure
- rear delt flys (drop sets) 5 sets
- Shrugs (machine shrugs) 5 sets until failure.
Abs and calves every other day.
Circuits 3 exercises 5 big sets high reps until failure.
What Nutrition Plan Has Worked Best For You?
Fairly simple. Clean foods, natural juices and water, no carbonated drinks. Limited simple sugars. Limited sodium. I usually run a clean diet for steady lean gains. Here is an example of a day's intake:
- Seven scrambled eggs (1 whole + 6 or more whites)
- 1 cup cooked NON-instant oatmeal
- 1 glass apple juice
- 1 cup coffee
- 1 can tuna fish in water
- 2 slices of wheat bread
- 1 spoon of sweet relish
- Dash of Celery-salt
- 1 large glass of water
- 1 baked boneless chicken breast, or salmon steak
- 1 serving of brown rice
- 1 serving of green beans
- 1 large glass of water
6. Before Bed: (since I always wake up starving anyway)
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
Hardest sport out there. It follows you all around the clock. It's taking the body you're given to its epitome. It separates and puts you above all others physically and mentally. Not everyone is capable of bodybuilding. Those who are have been bitten by a bug and know there's no end. It's demanding but every bit as rewarding. It's a lifestyle. It's a constant climb. It's fun as hell.
What Are Your Future Bodybuilding Plans?
Train... Compete... Win... Train... Compete... Win... Train... Compete... Win... HaHa. No, but seriously, I would like to enter my first competition before my 20th birthday as a junior competitor, gain experience on stage, progress, compete throughout university and eventually get my hands on a pro card some day.
What One Tip Would You Give Other Bodybuilders?
Focus on your diet just as much as training. Treat every workout like it's your last chance to hit that muscle group. Flex in mirrors, but don't let your head get bigger then your muscles. Lower your weight and perfect your form! Try to limit your alcohol. Drinking is fun, but its like taking 3 steps back after taking 5 steps forward during the week.
Who Are Your Favorite Bodybuilders?
These amazing teenagers have made changes in their lives that most adults only dream about!
Age is no excuse for these over 40 men & women who have decided to feel and look young again!