- Name: AJ Hribal
- E-mail: firstname.lastname@example.org
- Age: 23
- Where: California, Pennsylvania
- Height: 5'11"
- Weight: 200-205 Lbs Off 180 Lbs Contes
- Years Bodybuilding :3
- Favorite Bodypart: Back
- Favorite Exercise: Squats
- Favorite Supplements: Scivation Xtend, Ultimate Nutrition Prostar Whey, NOW ZMA
How Did You Get Started?
Well the first time I touched a weight I was four years old! My uncle always worked out in his basement. When I stayed at my grandparents on the weekends I would always go over and lift some weights, or hit the punching bag. But as far as hard lifting, since I was fifteen. I started after my ninth grade football season and haven't stopped since!
What Workout Plan Worked Best For You?
I have attained the best results by far using DC or Dogg Crapp training. I switched to DC training about a year and a half ago. The results I saw within the next couple of months were awesome! I had never made gains so fast before. One of the main reasons DC training worked so good for me was because it was a detailed plan to follow.
I also keep a log book of everything I do. Also my training will vary somewhat from offseason to contest prep. I am also an advocate for low volume, high intensity training. To me it makes sense that if I can work out, and get better results doing only a couple sets per body part, instead of 15-20 sets that's what I am going to do. It is all about training smarter and shorter, not marathon workouts. My workout for the week would be as follows.
|TERMS YOU'LL NEED TO KNOW|
Day 1: Chest/Shoulders/Triceps/Back
- Barbell Bench: 1 rest-pause set of 11-15 reps
- Hang Clean: 2 sets of 6-10, then 5 reps
- Weighted Dips: 1 rest-pause set of 15-20 reps
- Weighted Pull-Ups: 1 rest-pause set of 11-15 reps
- Deadlifts: 2 sets of 6-10, then 5 reps
- Cardio: 20-25 minutes
Day 2: Calves/Abs/HIIT Cardio
- Standing Calve Raises: 4 sets of 12-6 reps
- Seated Calve Raises: 4 sets of 12-6 reps
- Hanging Leg Raises: 3 sets of 20 reps
- Decline Crunches: 3 sets of 20 reps
- Kneeling Cable Crunches: 3 sets of 12-20 reps
- HIIT Cardio: 20-30 minutes
Day 3: Biceps/Forearms/Hamstrings/Quads
- Barbell Curls: 1 rest-pause set of 11-15 reps
- Reverse Cable Curls: 1 rest-pause set of 11-15 reps
- Stiff Legged Deadlift: 1 rest-pause set of 15-20 reps
- Barbell Squats: 2 sets of 5-10, then 20 reps
Day 4: Off
Day 5: Chest/Triceps/Shoulders/Back
- Incline Barbell Bench: 1 rest-pause set of 11-15 reps
- Close Grip Bench: 1 rest-pause set of 11-15 reps
- Machine Shoulder Press: 1 rest-pause set of 11-15 reps
- Close Grip Lat Pulldowns: 1 rest-pause set of 15-20 reps 15-20 rest pause reps
- Barbell Rows: 2 sets of 6-10, then 5 reps
- Cardio: 20-25 minutes
Day 6 And 7: Off
Next week the workout split I did on Day 3 would be done twice, and the Day 1 split done once. If DC training seems confusing, there is a really good article on Bodybuilding.com about it.
What Nutrition Plan Has Worked Best For You?
I usually eat 5-6 meals a day. Right now I am bulking so my numbers are as follows, 420 grams of carbs a day, 270 grams of protein, and 80-100 grams of fat a day. When I start my prep, I drop my fat and protein down slightly, and gradually reduce carbs as needed. With any diet you have to stay consistent and eat clean. Right now I am the most lean I have ever been in the offseason because I am eating very clean.
I have my cheat meals here and there, but I never stray too far from my numbers either way. People wonder why they don't get results. All you have to do is look at what you are putting into your body!
Meal 1: 9 AM
Meal 2 11:30-12:00
Meal 3: 1:30 PM
- 1 1/4 cup of oatmeal
- 1 scoop of Ultimate Nutrition Prostar Whey
- 1 lightly salted rice cakes
- 1 banana
Meal 4 4:30 PM
Meal 5 6:00 PM
Meal 6 10:00 PM
What Supplements Have Given You The Greatest Gains?
Ultimate Nutrition Prostar Whey, and Scivation Xtend. I do not take that many supplements. I do take a lot of vitamins. No matter what you take, you still have to work out hard and eat right, or you will never make gains. I use the protein and Xtend before and after I work. I always take ZMA before I go to bed. ZMA makes me have some crazy dreams!
Why do you love Bodybuilding?
I love bodybuilding because it is always a challenge! I always go into my workouts trying to beat what I did the previous time. I love being strong, there is nothing like putting up some heavy weight that most people couldn't walk into a gym and budge. I love how it has helped me live a healthy lifestyle, and given me confidence that I would not have without being a bodybuilder. Being able to look in the mirror, and see all the changes I have made since I first started working out is also awesome! I am a very confident person, and I do not think I would have that same confidence without bodybuilding.
What Motivates You To Follow A Healthy Lifestyle?
I like the feeling of being healthy, and how my body looks. Also seeing all the health problems that America has motivates me. I am a personal trainer, and the gym I work at has a lot of older members. Let me tell you, seeing the health problems that many of the people come in with definitely motivates me to be healthy and prevent those problems later in life! Appearance is a big one to. I like the way my body looks; I could never let myself get out of shape! I like going to the beach, or wave pool and out of the thousands of people there, I am one of the few in shape.
What Made You Want To Achieve Your Goals?
When I was 15 and started working out seriously, I got a little bigger. No matter what it was always you still skinny, or you're not that big. I always wanted to be bigger, gain confidence, and prove everyone wrong! Then when I was 17 I went to my first bodybuilding competition and was hooked ever since. I competed in my first show about 2 1/2 years later.
That show did not go so well. Doing so bad in my first show made me have the goal to win the next one I competed in. Although I did not win the whole show I took 2 first places! Now the goal is to come back and win my IFPA pro card this upcoming May.
What Are Your Future Bodybuilding Plans?
I plan to compete in the OCB Iron City Classic this upcoming May. For me it is pro card or bust. I know the kind of shape I can achieve; I just need to get there. If I get my pro card, I plan to compete in IFPA and NPC shows. Since I am from around Pittsburgh, I definitely want to compete in the NPC Pittsburgh bodybuilding, fitness, and figure show.
What One Tip Would You Give Other Bodybuilders?
Find what works for you and stick with it. Everyone's body is different no one plan works for every competitor. Also I made no drastic changes in the peak week leading up to my show, and had awesome results. Don't try and trick your body. If you try and trick your body, you may end up looking worse than if you would have done what worked the whole time you dieted. As with anything consistency is key.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?