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Amateur Bodybuilder of the Week: Thomas Lenihan

Amateur Bodybuilder of the Week: Thomas Lenihan! - Pics and info and more!

  • Name: Thomas Lenihan
  • E-mail:
  • Age: 28
  • Where: Kansas City, MO
  • Height: 5'6"
  • Weight: 200 Lbs Off 176 Lbs Competitio
  • Years Bodybuilding :8
  • Favorite Bodypart: Shoulders
  • Favorite Exercise: Bench Press
  • Favorite Supplements: Supreme Protein Bars, Liquid Beef Amino Acids, Plazmosis

How Did You Get Started?

As a young boy, my oldest brother, Sean, was training for the Navy and got me to perform bodyweight workouts with him. This was all at the young age of 10. I enjoyed it so much that I continued to do so when he left. After that, I purchased my first weight set at age 12 and began working out in my basement. I started buying my first muscle magazines and was just so intrigued by these physiques.

Then, when I got to high school I decided to run cross-country and track. I ended up excelling at that and enjoyed it a ton, but still was that kid who found time after practice to get my weights in. My senior in High School, I decided to get ready for my first competition as a teen and placed second. At that point, I was hooked. I trained throughout college and just made it my lifestyle to this very day!

Thomas Lenihan.
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Thomas Lenihan.

What Workout Plan Worked Best For You?

Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
Rest-Pause - Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.

Monday & Thursday: Back/Chest/Calves

Tuesday & Friday: Legs/Abs

Wednesday & Saturday: Shoulders/Biceps/Triceps/Calves


Thomas Lenihan.
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Thomas Lenihan.

What Nutrition Plan Has Worked Best For You?

Meal 1:

Meal 2:

Meal 3:

Meal 4:

  • 12oz. Tilapia

Meal 5:

Meal 6:

Meal 7:

Offseason Eating:

Add rice, oats, skim milk, and fruit throughout the meals each day. Also, I have a cheat meal every 3rd day if needed. Also, I eat Supreme Protein Bars.

Thomas Lenihan.
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Thomas Lenihan.

What Supplements Have Given You The Greatest Gains?

Why do you love Bodybuilding?

It is a lifestyle that teaches discipline and patience. It keeps me on the straighten arrow. Strong Mind = Strong Body. The body is a very powerful unit and I think having a control over it from the physical aspect will make you mentally strong. It is who I am today!

What Motivates You To Follow A Healthy Lifestyle?

It is something we have control over and seeing actual changes in the body relates to changes to total health and wellness. That is motivation in itself. Progression is motivation!

Thomas Lenihan.
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Thomas Lenihan.

What Made You Want To Achieve Your Goals?

I wanted to prove to myself and everyone that with a consistent effort across the board anything can happen. Goals are meant to be achieved!

What Are Your Future Bodybuilding Plans?

I plan on competing Saturday, May 30 at the NPC Muscle Mayhem Bodybuilding Championships in Kansas City, MO. I plan to be a middleweight.

What One Tip Would You Give Other Bodybuilders?

Never, ever give up. Patience and hard work along the way!

Who Are Your Favorite Bodybuilders?

Shawn Ray, Lee Priest, David Henry, Phil Hernon, and Jay Cutler.

Thomas Lenihan.
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Thomas Lenihan.

What Features Do You Use On

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