- Name: Jerome Dinh
- E-mail: firstname.lastname@example.org
- Age: 30
- Where: Minneapolis, MN
- Height: 5'7"
- Weight: 182 lbs
- Years Bodybuilding :12
- Favorite Bodypart: Legs
- Favorite Exercise: Squats
- Favorite Supplements: Muscletech Nano Vapor, Hydroxycut Hardcore, Mass-Tech
How Did You Get Started?
Initially I started weightlifting because I was your Smaller-Than-Average-Joe kid; short and skinny. In addition to that I found out I had Graves Disease (over-active thyroid) when I was 14. So right there was my motivation, if I recall I was 119 lbs at 5'5" in 9th grade.
Overtime I built up an okay physique being my thyroid was under control. My sophomore year, I just happened to be training in the school gym after school when this larger then life senior by the name of Shawn Barthel asked if I would be interested in working out with him.
He himself was already into the bodybuilding scene, not to mention that he excelled in all the high school sports such as football and wrestling. He said I had a lot of potential. Thereafter we trained religiously like animals at Twin Cities Gym (now The Press) and developed a lifetime friendship/bond. To this day we're still best friends.
What Workout Plan Worked Best For You?
I've played around for 12 years trying to figure out what works best for me on the off-season (bulking). They say low reps (between 4-6 reps) which don't work well for me. I become injury prone and get a bit over-zealous so I like to keep my rep range between 6-12 reps but that varies depending on the body part I'm training. In addition I always start with isolation movements to fully warm up my body parts along with stretching in between my sets.
- Cable-Crossovers or Dumbbell Flies - 2 sets, 20 reps
- Dumbbell Presses or Smith Machine Bench press - 3 sets, 6-12 reps
- Alternate Dumbbell Curls - 6-12 reps
- Hammer curls - 6-12 reps
- Cambered Barbell curls - 6-12 reps
- Concentration curls - 6-12 reps
- Cable pushdowns utilizing bar (close grip or wide) - 6-12 reps
- Rope pushdowns - 6-12 reps
- Skull crushers - 6-12 reps
- Cable pulldowns or pullups or cable rows - 4 sets, 8-12 reps
- T-bar rows, Dumbbell rows or Barbell rows - 4 sets, 8-12 reps
- Deadlifts - 4 sets, 8-12 reps
- Side laterals - 8-12 reps
- One-arm side laterals - 8-12 reps
- Shoulder presses (no belt or back support) - 8-12 reps
- Smith machine presses - 8-12 reps
- Machine presses - 8-12 reps
- Bent over lateral raises - 8-12 reps
- Leg extensions - 3 sets, 12-20 reps
- Squats - 3 sets, 12-20 reps
- Hack squats - 3 sets, 12-20 reps
- Lunges or leg presses - 3 sets, 12-20 reps
- Leg extension or hamstring curls - 3 sets, 12-20 reps
What Nutrition Plan Has Worked Best For You?
As far as the onseason, I have a plethora of proteins (egg whites, chicken, turkey, soy, whey, fish, and red meat) throughout the day. All my food is baked, grilled or cooked over the stove but mostly baked due to lack of time. Thank God my wife helps me in that area! All my carbs come mainly from Jasmine White Rice. I eat ¼ my carbs throughout the day when I'm at work and ¾ post-workout e.g.
- handful of cashews
- several prunes
- 1 granola bar
- cheddar rice cakes
- eggs (9-12, 1 or 2 yolks)
- stone grained wheat bread (brownberry)
9:00 or 10:00pm:
Offseason is the same as above but I increase my protein and have a cheat meal every 3rd day as apposed to once a week.
What Supplements Have Given You The Greatest Gains?
I started to adapt to it. My first experience with Nano Vapor was awesome. It was like I was back in high school: great mind focus, pump and stamina. I have to stop myself from training otherwise I'd do it all night.
Aside from that, Muscletech Hydroxycut Hardcore was a tremendous help cutting. It gave me the energy to help me through the day, especially during my afternoon runs and the weight came off quick all the while not sacrificing my muscle!
Why do you love Bodybuilding?
Well when I first started to train the coolest part for me was the pump. Muscles are swollen and you just feel great afterwards. Then over time you see your body change, grow, develop and improve. When I started to train, yes I did it for myself in part but I did enjoy the attention and it did help when I went out on social events! Now I train for myself. I enjoy the challenge of either:
Adding muscle and growing in strength (and unfortunately other areas) in prep for the onseason
Cutting down all that nasty fat, watching my body shrink down into a work of art. There is nothing cooler to me then seeing just about ever muscle in your body with veins criss-crossing over them like mountains.
Being on stage. I like to compare myself with other athletes. It's a lot of fun, good camaraderie especially here in Minnesota as we're a small tight knit group/community.
The potential to make extra money doing fitness modeling is an added bonus when your contest shape. In addition I like the discipline of the sport and overcoming the challenges.
What Are Your Future Bodybuilding Plans?
Up until recently I just did bodybuilding as a hobby but I believe my potential still has to be unlocked and I'm working with my good friend Shawn Myszka (who has worked with Dorian Yates for several years) of EEA in Eden Prairie, MN to enable me to get me to IFBB pro status.
I truly believe in time that I can accomplish it. I plan to enter the 2009 North American as a Light Heavy Weight and take the top three. So for the next year I'll be packing on size and I hope to meet my goal. I would eventually like to make a full time living doing bodybuilding or doing something in the industry. I realize that only a small percentage can do so but I'm going to give it my all.
What One Tip Would You Give Other Bodybuilders?
Learn, Learn, and Learn. No matter how much you think you know, an old dog can learn new tricks! Study how your body reacts to food, training because after all it's all trial and error to figure out what works best for you.
Never assume that you know everything. Bodybuilding is ever progressing. Just look at the timeline of the greats. In addition, in order to make a serious change it all starts with the mind and heart! You need to be mentally prepared before getting your feet wet to ensure that you will be successful.
Who Are Your Favorite Bodybuilders?
Well it's a given that my favorite is Arnold. Such classic lines. A very appealing to look at all the while bulging from head to toe with muscles on top of muscles while still keeping a small waist!
Currently I'd have to say Kai Greene. His legs are simply fantastic and wicked! It's simply amazing to me that someone could look like that. I'm also a big fan of Silvio Samuel, he has the craziest X-frame and round bulging muscles!