- Name: Tommy Tucker
- E-mail: firstname.lastname@example.org
- Age: 33
- Where: St Petersburg, FL
- Height: 5'9"
- Weight: Offseason: 200 lbs Contest 185
- Years Bodybuilding :20
- Favorite Bodypart: Shoulders
- Favorite Exercise: All of them
- Favorite Supplements: Glutamine, EFA's, Creatine
How Did You Get Started?
I started weight training/ bodybuilding when I was 14 to gain size and strength for football. With the help of great training partners, old school bodybuilders, and a sound nutrition program (Eating everything I could get my hands on!) I went from a 110 pound freshman to a 170 senior and starting tailback and linebacker and then starting tailback for a Division III football team in upstate NY as a freshman.
As soon as I picked up my first weight I was hooked and never looked back. I have been weight training for 20 years now and just recently entered my first bodybuilding show, Philadelphia BB championships on June 28, 2008. I placed second in the novice heavyweight class and second in the lightweight open men class. When I stepped on the stage for the first time I knew that is where I belong.
What Workout Plan Worked Best For You?
For my first competition I used a split routine and I started out with a lower volume using heavier weights and the closer I got to the comp I raised the volume and did 20 min of cardio/day for the last week leading up to the show. My rest periods in between sets were one minute. I also implemented an isometric/ isodynamic program to help bring out dormant muscle fibers. For my next show I plan on implementing some power-lifting movements to gain some size and strength in the off season.
Monday - Day 1: Legs:
- Squat 4 X 8-12
- Leg Press 3 X 8-12
- Leg Extension 3 X 8-12
- Walking Lunges Momentary completion (Failure)
- Leg Curls 4 X 8-12
- Good morning's 4 X 8-12
- Romanian Deadlfts 4 X 8-12
Tuesday - Day 2: Chest/Biceps:
- Incline Bench press 4 X 8-12
- Cable Crossover 3 X 12-15
- Incline Dumbbell Flyes 4 X 8-12
- Flat Barbell Bench 3 X 8-12
- Dips Momentary Completion
- Incline Dumbbell curls 4 X 8-12
- Preacher Curl 3 X 8-12
- Dumbbell Concentration 4 X 8-12
- Wide Grip Barbell curls 4 X 8-12
Thursday - Day 3: Shoulders:
- Dumbbell Side raises 4 X 8-12
- Front raises 4 X 8-12
- Bent Barbell raise 4 X 8-12
- Barbell or Dumbbell press 4 X 8-12
Friday - Day 4: Back/Triceps:
- Pull-ups Momentary completion
- Lat Pulldown 4 X 8-12
- Barbell Row 4 X 8-12
- Shrugs 4 X 8-12
- Dumbbell Kickbacks 4 X 8-12
- Skull Crusher 4 X 8-12
- Pushdowns 4 X 8-12
- Close Grip bench 4 X 8-12
* I included isometric training 2-3 times/week.
* I would take Wednesdays and the weekends off for rest and recovery.
What Nutrition Plan Has Worked Best For You?
"If man made it, don't eat it." - Jack Lalanne
When I decide to my first comp I was about 5 months out. I was already pretty lean (8-10% BF) and decided to stay as lean as possible leading up to the show while trying to add more lean mass.
So the majority of my food came from natural foods (Eggs, Chicken, steak, Rice, potatoes, fresh veggies, cottage cheese, tuna, yogurts, nuts.) My nutrition plan stayed the same until 1 week leading into the show. Then 7 days out from the show I cut starchy carbs out for 4 days and then did a carb load day on the 5th day and then tapered down the carbs the 6th and 7th day to try and peak for the show.
This approach worked good for me but I plan on trying other techniques for my next show. I was a little flat the day of the show so I plan on playing around with some things to see what works to give me the best full, dry and hard look possible.
What Supplements Have Given You The Greatest Gains?
Supplements that have given me the best results are:
Why do you love Bodybuilding?
I love bodybuilding because of the challenge. The challenge you put on yourself and knowing that you and you alone are in control of how successful you are.
"Greatness comes to those who take it."
What Are Your Future Bodybuilding Plans?
I plan on competing in the Arnold Expo amateur contest in March 2009. That gives me 8 months to put on more mass and work on my posing.
I'm also interested in doing some fitness modeling on the side and would love to start that in the near future.
What One Tip Would You Give Other Bodybuilders?
These 2 quotes say it all!
"Think, Believe, Dream, Dare." - Walt Disney
"Success isn't beating someone else. Success is the self satisfaction that comes from knowing you did the best you could with what you have." - John Wooden
Who Are Your Favorite Bodybuilders?
Arnold - For his passion and what he did for the sport.