- Name: Chris Presley
- E-mail: firstname.lastname@example.org
- Age: 23
- Where: Sandy, UT
- Height: 5'11"
- Weight: 198-205 Contest 230-240 Off
- Years Bodybuilding :9
- Favorite Bodypart: Back
- Favorite Exercise: Squats
- Favorite Supplements: Top Form Supplements
How Did You Get Started?
At a very young age I was always impressed by guys with big muscles. I thought it was cool looking. Arnold, of course, was a huge inspiration. Seeing him in movies and seeing pictures of him when he competed. My brother was a big inspiration too. He was into working out and improving his physique.
Always looking to gain muscle, I started getting into working out around the age of 14. I had a weight lifting class in high school. I had some great teachers too. Such as Bishop Dolagavizc. I competed against Bill Kaz in the WSM multiple times in the 80's. He got me into powerlifting. From trying to gain strength, you gain size. I've been addicted ever since.
What Workout Plan Worked Best For You?
I start out the week with the muscle groups I need to improve on the most. I constantly change up my workouts. I will only hit the same workout twice if I get extremely sore from it. You have to switch it up so your body does not adapt to what you're doing. I like incorporating supersets, drop sets, pyramiding, rest pause, giant sets. I do it all.
I do what I feel like I'm up for that day. Also switching groupings of body parts every couple of weeks. I throw in abs 2-3 times a week. I hit cardio 3-4 times a week to stay leaner in the summer. Usually for around 30 minutes.
Monday: Quads and Calves
- Leg Extensions: 2-3 warm-up sets of 12-20 reps
- Squats: 4-5 sets of 15, 12, 10, 8, 4-6 reps
- Hack Squat Or One Legged Leg Press: 3 sets of 10-12 reps
- Leg Extensions: 3-4 sets of 10-12 reps
- Standing Calf Raises: 4-5 sets of 15, 12, 10, 8, 8 reps
Leg Press: 3 sets of 10-12 reps
Lunges: 3 sets of 10-12 reps
Seated Calf Raises: 3 sets of 10-12 reps
One Legged Calf Raises: 3 sets of 10-12 reps
Tuesday: Chest and Triceps
- Incline Barbell Press: 4-5 sets of 15, 12, 10, 8, 6 reps
- Cable Crossovers: 3 sets of 10-12 reps
- Skull Crushers: 3-4 sets of 8-12 reps
- Overhead Rope Extensions: 3-4 sets of 12, 10, 10, 8 reps
- Dumbbell Kickbacks: 2 sets to failure
Flat Dumbbell Press: 3 sets of 8-12 reps
Incline Push Ups: 3 sets of 8-12 reps
Incline Dumbbell Flyes: 3 sets of 10-12 reps
Dips: 3 sets of 10-12 reps
Thursday: Back and Biceps
- Pull Ups: 1 set of 10-12 reps
- Pull Ups: 3 sets to failure
- One Arm Dumbbell Row: 3 sets of 12, 10, 8 reps
- Hyperextensions: 3-4 sets of 12 reps
- Barbell Curls 21s: 3 sets of 21 reps
- Hammer Curls: 2-3 sets of 8-12 reps
Seated Cable Rows: 3-4 sets of 10-12 reps
Dumbbell Pullovers: 3-4 sets of 10-12 reps
Friday: Hamstrings and Calves
- Prone Leg Curls: 2-3 warm-up sets of 12-20 reps
- Leg Press: Pyramid, 3-4 sets of 10, 8, 6, 4 reps
- Straight Legged Deadlift: 3 sets of 10-12 reps
- Donkey Calf Raises: 4-5 sets of 20, 15, 12, 10, 8 reps
- Seated Calf Raises: 1-3 sets of railroading. 1 plate 20 reps, 2 plates 15 reps, 3 plates 10-12 reps, 4 plates 6-10 reps, back down no break in between 3 plates to failure, 2 plates to failure, 1 plate to failure.
Seated Leg Curl: 3 sets of 10-12 reps
One Legged Leg Curl: 3 sets of 10-12 reps
Saturday: Shoulders, Traps and Triceps
- Dumbbell Side Laterals: 4 sets of 15, 12, 10, 8 reps
- Reverse Flyes: 4 sets of 10-15 reps
- Upright Rows: 3 sets of 10-12 reps
- Dumbbell Shrugs: 4 sets of 15, 12, 10, 8 reps
Shoulder Press: 3 sets of 10-12 reps
Front Plate Raises: 3 sets of 10-12 reps
Behind The Back Shrugs: 3-4 sets of 10-12 reps
Front Smith Machine Shrugs: 3-4 sets of 10-12 reps
What Nutrition Plan Has Worked Best For You?
For bulking I shoot for 5 to 6,000 calories a day. Eating beef once or twice a day. Having protein shakes 2-3 times a day. High in carbs with a balance of fats. My percentages probably look like 40% protein 50% carbs and 10% fats.
For leaning out I wean myself from 5 to 6,000 calories a day and progressively take myself down until I get around 2,700 to 3,000 calories. Percentages probably look like 50% protein 20% carbs and 30% fats. Eventually cutting carbs completely out. Incorporating lots of green vegetables. I cut protein shakes completely out when I am about 4 weeks out of a competition.
I'm trying to maintain a leaner physique in the summer. (For the ladies.)
Meal 4: Pre Workout
Meal 5: Post Workout
What Supplements Have Given You The Greatest Gains?
Top Form Supplements. I love the way my body has reacted to these supplements. I take glutamine, BCAAs, cycle on and off creatine (on for a month, off for a month). The multivitamin has Tribulus in it to give your testosterone a little boost.
I also take the Essential Fatty Acids that have a combination of Omega 3, Omega 6, and Omega 9 with flax seed in there also. Helps me keep my gains leaner with less water retention. I like the antioxidants that they provide. Keeping my system clean and balanced. Overall the best combination of supplements that I have seen around. They make me feel and look better. I take AAKG. (L-Arginine). Helps me with the pumps and vascularity. Definitely important.
Why do you love Bodybuilding?
It's my passion. It makes me feel great and look great too might I add. From gaining strength to a big pump in the gym. I love it all. Constantly challenging yourself. It takes a lot of self discipline. I love the feeling after a hardcore workout. It feels like a great accomplishment, like I just climbed a mountain.
What Motivates You To Follow A Healthy Lifestyle?
I have to be a good example to all my clients. I like the way it makes me look and feel. Energy levels are very important when you're putting all the hard work in the gym. You have to make sure you have a good balance of every component of fitness. Nutrition, cardio, resistance training, and supplementation.
What Made You Want To Achieve Your Goals?
To prove all the people wrong who have doubted me. I'm taking my career to the top. I want to be the icon of the body that every guy wants.
What Are Your Future Bodybuilding Plans?
I want to ultimately compete as a pro bodybuilder in the light heavy weight or heavy weight class. Be sponsored by a supplement company promoting that product and being the face of it. I have strong ambitions in order to reach this goal. Now that people have seen me do well in the NPC, I am ready to take the next step. On October 10th 2008 I took 1st in the Heavy Novice, 1st in the Overall Novice and 1st in the light heavy weight class. It was nice to see all the hard work pay off.
What One Tip Would You Give Other Bodybuilders?
Stay consistent! It doesn't happen overnight. You have to be in the gym everyday paying your dues. One day, it's all going to pay off.
Who Are Your Favorite Bodybuilders?
Arnold Schwarzenegger, Ronnie Coleman, Kai Greene, Phil Heath, Dexter Jackson. Let's just say I have a lot of favorite bodybuilders. Too many to name. There are only a couple I don't like. It's because of their physique or their attitude.
What Features Do You Use On Bodybuilding.com?
Watching other people succeed either on the amateurs of the week or BodySpace. It keeps me motivated. Knowing that I constantly must train harder and harder in order to keep up with all the other talent that is out there.