- Name: Wayne Hawkins
- E-mail: firstname.lastname@example.org
- Age: 48
- Where: Oxon Hill, MD
- Height: 6'
- Weight: 176
- Years Bodybuilding :21
- Favorite Bodypart: Legs
- Favorite Exercise: Bench Press
- Favorite Supplements: Whey Protein, Creatine
How Did You Get Started?
One day after getting on the scales, I saw that I was reaching the weight of 205, this was the heaviest that I had ever weighed. At this point, I decided it was time to make some life style changes. So, for the next two months, I watched (rather monitored) what I was eating and within two months - I was able to drop my weight to 185. With this change in my weight, the belly had disappeared, but I had a very thin frame. I decided at this time that I needed to get some muscle mass and build my strength - not by eating but rather by a combination of weight training and diet.
I went on to a local internet site, got a bench and a set of weights to start with. Shortly thereafter, I felt great. I then added a set of dumbbells and started to put together a home gym without a lot of expense and using equipment that I could get from local internet site for sale. It was after this small time period that I was "hooked" and felt "good" and looked good as well. From that point, I have never looked back and found that I have integrated this daily regime into my lifestyle, a lifestyle that I have now come to enjoy and have been able to provide encouragement to others.
What Workout Plan Worked Best For You?
I focus a lot of my routines on compound exercises rather than doing the isolation workouts. By using this approach, my work outs are more efficient as I am exercising more of my body. I have learned to change my routine (workouts) every six weeks, thus I am mixing up my body groupings with these changes. I also have included a day's rest in my routines as this gives my body time to recover and my muscles time to build back, stronger and more defined.
My typical workout regime would be:
Sunday And Wednesday - Shoulder And Biceps
- Dumbbell Shoulder Press: 4 Sets Of 8-10 Reps
- Lateral Raises: 4 Sets Of 8-10 Reps
- Upright Rows: 4 Sets Of 8-10 Reps
- Bicep Curl: 3 Sets Of 6-8 Reps
Click Here For A Printable Log Of Wayne Hawkins' Sunday And Wednesday Workout.
Monday And Friday - Chest And Back
- Bench Press: 4 Sets Of 8-10 Reps
- Butterflies: 4 Sets Of 8-10 Reps
- Bent Arm Dumbbell Pullover: 4 Sets Of 8-10 Reps
- Back Extensions: 4 Sets Of 8-10 Reps
- One-Arm Bent Over Rows: 4 Sets Of 8-10 Reps
Click Here For A Printable Log Of Wayne Hawkins' Monday And Friday Workout.
Tuesday And Thursday - Legs, Abs, And Triceps
- Seated Leg Press: 4 Sets Of 15 Reps
- Squats: 4 Sets Of 12-15 Reps
- Leg Extensions: 4 Sets Of 15 Reps
- Cable Crunches: 3 Sets Of 20 Reps
- Triceps Extensions: 4 Sets Of 8-10 Reps
Click Here For A Printable Log Of Wayne Hawkins' Tuesday And Thursday Workout.
What Nutrition Plan Has Worked Best For You?
In the course of reading and understanding, I have devised a nutrition plan that works best for me. It allows me to consume six small meals in to my day and provides the protein, carbs and fats that I feel are right for my routine. My nutrition plan, for example, would consist of:
Meal 4: (Post Workout)
What Supplements Have Given You The Greatest Gains?
- Whey Protein
- Chromium Picolinate
- Fish Oil
- Flax Seed Oil
Why do you love Bodybuilding?
Besides the fact that I love and now enjoy the feeling of being and eating healthy, I have been able to transform my body in 21 months. When I started, I had very little muscle mass and now 21 months later I look and feel healthy and feel physically and mentally more alert. I enjoy the aspects of the gym, the feeling of being able to work out stress and feel refreshed afterwards - a stress releaser. I know that when I get to the gym to work out, nothing else matters but the routine that I have outlined for that day and week. I just seem to get lost in the fact of being able to work out, feel the removal of tensions and the after feelings of energy and removal of stress.
The world doesn't even exist!
What Motivates You To Follow A Healthy Lifestyle?
My motivation to follow a healthy lifestyle is the feeling of being healthy and the transformation that my body has undergone. One of my goals was to "recapture my youth" or remove some of the aging that was happening with my body. Also, I enjoy the diet plan that I have devised and feel that it is now a part of me - for a true lifestyle change.
What Made You Want To Achieve Your Goals?
The most important thing that made me want to achieve my goals was the motivation and encouragement that I get from others on my BodySpace - the BodySpace Buddies that I have encountered, made friends with, and have a place that I can ask questions, make general inquires and receive advice. In return for what I have received, I now do the same for others - the encouragement, the coaching and the answer of questions as this was done for me. I feel that if others can do it, then so can I - a true "I can do that" attitude. As with the change in the 21 months, I want to see where I can go, what I can do, and how I can achieve.
What Are Your Future Bodybuilding Plans?
My future bodybuilding plans are simple - I enjoy the sport, the results and want to encourage others. I feel that if I can do it, then anyone can - all it takes is a desire, the encouragement, the friendship and the feeling of achieving.
What One Tip Would You Give Other Bodybuilders?
The one tip that I would give other bodybuilders, especially those that are starting this wonderful aspect of their life - just believe that you can achieve, and then be persistent and watch what will happen. Also, right along with this tip is if you want to see the results, you have to put in the time, the effort and the energy - no matter what in order to achieve. Nothing in life is easy at first, but as you get more accustomed, understand, and learn - then it gets easier - a lot easier. I have now come to the point in my bodybuilding that I enjoy creating a challenge as I know I can achieve - this is simply self confidence.
Within the next two years, I will be turning 50 and my goal for that day and year is to "be on the top of my game, and know that I got there." I want to be able to look back and see where I came from and then to be able to look forward and see where I am going. And no, I will not be over the hill!
Who Are Your Favorite Bodybuilders?
My favorite body builders are many. I find that my favorites are those that started out as an average guy - just like me - and now have transformed. They started with the simple routines, the simple desires and transformed. Yes, this transformation is like the butterfly. So, to those that have started simply - I applaud and encourage at every opportunity.
What Features Do You Use On Bodybuilding.com?
The features that I use on Bodybuilding.com are the articles, yes - each article you can learn something - not matter the article. I enjoy using the exercise database for understanding how to create a new six week routine, and how to improve on my existing routines - the form, the proper methods and how to integrate. BodySpace is an excellent source of motivation and encouragement. When these are coupled together, they form a great wealth of knowledge and understanding - motivation and encouragement.
In summary, I feel that each of my experiences with Bodybuilding.com, being able to use the tools and knowledge from that site has assisted me in my achievements. Without this invaluable resource, I feel that I would have to expend a great amount of time searching for the knowledge that I have acquired - especially for a man that did not start to realize and undertake this journey until he was in his late 40s.