2010 Military Contest Winner Sean Hardge
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Vital Stats:
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What Is Your Goal?
I was burned on 75% of my body at the age of 5, and while in the hospital recovering I caught meningitis. This is an inflamation of the cerebral cortex. This disease left me paralyzed for a year. I'm motivated by the fact that the Army turned me down the first time I tried to join because of these injuries. I joined the Navy for 5 years, and after I finished my enlistment I joined the Army. I was able to join under a different set of rules because I had already served in a branch of the military. I'm motivated by being alive. I will become a bodybuilder. I think on these things everyday, and it drives me to make it. My goal is to be 8% body fat.
How Did You Accomplish Your Goal?
I have always had a rough road on my fitness journey, but that's what intrigued me about fitness. The whole concept of weightlifting is difficult, but the benefits are more than worth it. My father served during the Vietnam era in the United States Army, and a few years past my brother joined the United States Marine Corps. After my dad passed away, my brother encouraged me to make the same move to the military. My cousin had encouraged him to take the step, and now he gave me the strength to try my luck with the Armed Forces.
I attempted to join the Marines, participating in pull functions with my recruiter, and showing the Corp what I was capable of. I was denied access to joining the Marines due to the fact that I had been burned at the age of five. When I was 5-years old I was burned on 75% of my body, and I was supposed to die. All the doctors claimed it was a miracle I lived. I spent my entire kindergarten and first grade year in the hospital. I later contracted Meningitis while sick in the hospital. My immune system was too weak to fight off diseases, and I was paralyzed from the waist down. I was not supposed to live, but once again my life was spared. At the time I viewed it as luck, but I know now that my life has a purpose. According to the doctors I would never have complete use of my legs, left arm and back, but fortune smiled upon me. I regained the use of my limbs through the help of a great transfusion of blood and skin courtesy of my father, a therapist who never gave up on me, and a mother who always treated me like a child who had never been injured.
I later attempted to join the Army, which also denied me access. I finally decided to join the Navy which was a blessing in disguise. I met a shipmate who taught me how to lift weights. I soon realized I was very strong, and I pushed my limit to the max. After my time in the Navy, I got out and came back into the service as a soldier. For some reason if you return as a veteran there is different paperwork which allowed me to be able to join the Army. I found a battle buddy in the 101st who pushed me to love weights even more. He never missed a workout, so I never missed one either. I eventually started studying bodybuilding, and I became obsessed with the idea of standing on stage. Now I want my dream to become a reality, and this is one of the first steps. Even if I don't win, I have faced yet another challenge in my life. It is the lack of faith that makes people afraid of meeting challenges, but a challenge is the fuel that drives me because I believe in myself.
Click To Enlarge. I Soon Realized I Was Very Strong, And I Pushed My Limit To The Max.
Supplements
- Whey Protein
- NitroTech
- Fish Oil
Note: Supplement dosages and schedule listed below in Diet section.
Diet
(Train Like a lion, and eat like one)
My diet will contain 6 meals that are high in protein. Carbohydrates will be consumed throughout all 4 weeks, but only pre workout. After the workout is completed carbohydrates will be lowered to a small amount.
I alternated between various whey proteins. Because I have been deployed to Afghanistan, I was not able to maintain this diet to the letter, but I always ate eggs in the morning. Whenever the DFAC offered fish, I always chose that source of protein.
Week 1:
Meal 1:
- 2 packages of instant Oatmeal
- 6 hardboiled Egg Whites, and 1 Yolk
Meal 2:
- 50 grams of Whey protein
- ½ Sweet Potato
- 2 tbsp of Peanut Butter
Meal 3:
- 8 oz Chicken Breast
- 1 serving Whole-Grain Pasta
Meal 4:
- 1/2g of Whey Protein
- 2 tbsp of Almond Butter
Meal 5:
- 6 oz Steak
- 1 serving Broccoli w/ Cheese
Meal 6:
- 50g of Whey Protein
Week 2
Meal 1:
- 2 packages of instant Oatmeal
- 6 hardboiled Egg Whites, and 1 Yolk
Meal 2:
- 50g of Whey Protein
- ½ Sweet Potato
- 2 tablespoons of Peanut Butter
Meal 3:
- 8 oz Turkey Cutlet
- 1 serving Whole-Grain Rice
Meal 4:
- 50g of Whey Protein
- ½ Sweet Potato
- 2 tbsp of Peanut Butter
Meal 5:
- 1 can of Tuna in Water
- 1 spoonful of Mayo and Pepper
- 2 pieces of Whole-Grain Bread
Meal 6:
- 50g of Whey Protein
Week 3
Meal 1:
- 2 Packages of Instant Grits
- 6 hardboiled Egg Whites
Meal 2:
- 50 grams of Whey Protein
- ½ Sweet Potato
Meal 3:
- 1 serving Tilapia
- 1 serving Broccoli
- 1 serving Fish Oil
Meal 4:
- 50g of Whey Protein
- ½ Sweet Potato
- 2 tbsp of Peanut Butter
Meal 5:
- 8 oz Turkey Cutlet
- 1 serving Whole-Grain Rice
Meal 6:
- 50g of Whey Protein
Week 4
Meal 1:
- 2 packages of Instant Grits
- 6 hardboiled Egg Whites
Meal 2:
- 50 grams of NitroTech Protein
- ½ Sweet Potato
- 2 tbsp of Peanut Butter
Meal 3:
- 8 oz Chicken Breast
- 1 serving Whole-Grain Pasta
Meal 4:
- 50 grams of NitroTech Protein
- ½ Sweet Potato
- 2 tbsp of Peanut Butter
Meal 5:
- 1 serving Tilapia
- 1 serving Broccoli
- 1 serving Fish Oil
Meal 6:
- 50g of NitroTech Protein
Training
Cardio is a 10 week period.
- Week 1/2: 30 minutes of Elliptical Cardio
- Week 3/4: 30 minutes of Elliptical Cardio twice a day
- Week 5/6: 45 minutes of Elliptical Cardio
- Week 7/8: 45 minutes of Elliptical Cardio twice a day
- Week 9/10: 30 minutes of Elliptical Cardio/30 minutes of HIIT, 15 Sprints
*The high intensity training is to be performed on a treadmill. Start out with a warm up of a 5 minute brisk walk around 3.5 mi. per hr. After completing the 5 min. begin alternating a minute of the fastest sprint you are capable of followed by a minute walk.
Every workout will begin with 15 minutes on a stationary bike, elliptical, or treadmill. This will be followed by 10 minutes of full body stretches.
* Exercises will be alternated with dumbbells every other week. This warm up is not to be included as part of the mandatory cardio session above. This is a 10 week program, and it brought me under 10 percent body fat.
| TERMS YOU'LL NEED TO KNOW | |
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<Day 1: Calves/Legs
- Seated Calf Raises: 4 sets of 20-25 reps
- Standing Calf Raises: 4 sets of 20-25 reps
- Barbell Squats: 4 sets of 8-12 reps
- Hack Squats: 4 sets of 8-12 reps
- Dumbbell Squats: 2 sets of 30 reps
- Walking Lunges: 4 sets of 10 steps per leg
Day 2: Chest
- Incline Bench Press: 4 sets of 10-12 reps
- Barbell Bench Press: 4 sets of 10-12 reps
- Incline Dumbbell Flyes: 4 sets of 12-15 reps
- Dips: 2 sets to failure
Day 3: Cardio
- 15 Sprints on a Treadmill
Note: The first 7 will be done with a 30 min rest in between, and the last 8 will have a minute to rest in between.
Day 4: Back
- Deadlifts: 4 sets of 12,10,6,4 reps
- T-Bar Row: 2 warm-up sets, 3 working sets of 10-12 reps
- One-Armed Row: 4 sets of 12,10,8,6-8 reps
- Pull-downs: 4 sets to failure
Day 5: Legs/Shoulders
- Leg Curls: 3 sets to failure
- Stiff-Legged Deadlifts: 4 sets of 12-15 reps
- Standing Overhead Press: 4 sets of 10-12 reps
- Arnold Press: 3 sets of 12-15 reps
- Dumbbell Lateral Raises: (the last set is a drop set) 4 sets of 12-15 reps
- Cable Side Lateral Raises: 3 sets to failure
- Upright Rows: 4 sets of 8-10 reps
- Rear-Delt Machine Rows: 3 sets to failure
Day 6: Calves/Biceps/Triceps/Cardio
- Donkey Calf Raises: 3 sets of 50 reps
- Seated Calf Raises: 3 sets of 15-20 reps
- Standing Bicep Curls: 3 sets of 8-12 reps
- Incline Dumbbell Curls: 3 sets of 10 reps
- Preacher Curls: 3 sets( last set will be a drop set)of 8-12 reps
- Close-Grip Bench: 4 sets of 20,15,10-12,10-12 reps
- Dumbbell Overhead Press: 3 sets of 10-12 reps
- Skull Crushers: 3 sets 8-15 reps
- Dips: 2 sets to failure
Note: After workout is completed 30 minutes of Cardio on the Elliptical will be performed.
Day 7: Rest