Amateur Bodybuilder Of The Week: Cut To The Bone!

Ethan's body is a big block of muscle capable of handing serious horsepower. His plans build mass with exercises that combine bodybuilding and powerlifting!

Name: Ethan Smoorenburg
E-Mail: ethan.c620nutrition@gmail.com
BodySpace: EthanS311
Location: Lafayette, Louisiana
Age: 21  Height: 5'6"  Weight: 165 lbs
Years Bodybuilding: 2

Q
How Did Your Bodybuilding Journey Begin?

As a child, I was fascinated at the amount of weight my father could move. Seeing him make size and strength gains lit a fire in me that still burns to this day. I was athletic at a young age and continued through high school, but I wasn't the biggest guy. I was actually quite small. From seventh grade to my freshmen year in high school, I was 5-foot-4, 120 pounds, got picked on a tad, but never let it get to me.

At age 12, my dad handed me The Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding and I've been hooked since. I started working out immediately after, but really started hitting it hard my freshmen year in high school. My dad gave me my first protein shake and I gave it my all in the muggy (no A/C) weight room of Patterson High School. I gained 15 pounds in a summer and went from a shrimp to a monster. I strived to conquer goals in and out of the gym. I always want to get bigger and stronger.

My friend and coach Brian Melancon is another reason I decided to bring it to the stage. He suggested that I should compete. I place 100 percent trust in Brian. His skills are the best and his will is unmatched. I knew he would get me where I wanted to be.

I love setting goals and accomplishing them. The work never stops. When one goal is accomplished, another is immediately set and a course of action is put in place. I try and carry this into all aspects of life. It's not about doing what others can't. It's about doing what others won't.

What Workout Regimen Delivered the Best Results?

My workout regimen is the same in and out of contest prep. I rest as needed between sets to make sure I get full contractions and reach my rep range for each set. I created a type of power hypertrophy adaptive training split that works well. The idea of the protocol comes from Dr. Layne Norton.

Day 1: Upper Body Hypertrophy
  • Bench Press Bench Press

    Bench Press

    5 sets of 12, 10, 10, 8, and 5 reps
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    5 sets of 12, 12, 10, 8, and 8 reps
  • Incline Dumbbell Flyes Incline Dumbbell Flyes

    Incline Dumbbell Flyes

    4 sets of 12, 12, 10, and 10 reps
  • Dips Dips

    Dips

    3 sets of 20 reps
  • Dumbbell Shoulder Press Dumbbell Shoulder Press

    Dumbbell Shoulder Press

    3 sets of 12, 10, 8 reps
  • Dumbbell Lateral Raise Dumbbell Lateral Raise

    Dumbbell Lateral Raise

    3 sets of 12, 10, and 8 reps
  • Front Raise Front Raise

    Front Raise

    1 dropset of 14, 14, and 20 reps
  • Weighted Chin-Ups Weighted Chin-Ups

    Weighted Chin-Ups

    4 sets of 10, 10, 8, and 8 reps
  • Lat Pull-Downs Lat Pull-Downs

    Lat Pull-Downs

    4 sets of 12, 10, 10, and 8 reps


Day 2: Legs/HIIT Cardio


Day 3: Back/Biceps
  • Deadlift Deadlift

    Deadlift

    5 sets of 12, 10, 10, 8, and 5 reps
  • Bent-Over Reverse-Grip Barbell Rows Bent-Over Reverse-Grip Barbell Rows

    Bent-Over Reverse-Grip Barbell Rows

    4 sets of 12, 10, 10, and 8 reps
  • Weighted Chin-Ups Weighted Chin-Ups

    Weighted Chin-Ups

    4 sets of 10, 10, 8, and 8 reps
  • Seated Rows Seated Rows

    Seated Rows

    3 sets of 12, 10, and 8 reps
  • Dumbbell Rows Dumbbell Rows

    Dumbbell Rows

    3 sets of 12, 10, and 8 reps
  • Lat Pull-Downs Lat Pull-Downs

    Lat Pull-Downs

    4 sets of 12, 10, 10, and 8 reps
  • Standing EZ-Bar Curls Standing EZ-Bar Curls

    Standing EZ-Bar Curls

    4 sets of 12, 12, 10, and 10 reps
  • Concentration Curls Concentration Curls

    Concentration Curls

    3 sets of 12, 10, and 8 reps
  • Preacher Curl Machine Preacher Curl Machine

    Preacher Curl Machine

    3 sets of 12, 10, and 8 reps


Day 4: Chest/Triceps
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    5 sets of 12, 12, 10, 8, and 8 reps
  • Incline Dumbbell Flyes Incline Dumbbell Flyes

    Incline Dumbbell Flyes

    4 sets of 12, 10, 10, and 8 reps
  • Dips Dips

    Dips

    3 sets of 20 reps
  • Chest Press Machine Chest Press Machine

    Chest Press Machine

    3 sets of 12, 10, and 8 reps
  • Pec Decks Pec Decks

    Pec Decks

    4 sets of 12 reps
  • Triceps Push-Downs Triceps Push-Downs

    Triceps Push-Downs

    4 sets of 14, 12, 10, and 10 reps
  • Triceps Kickbacks Triceps Kickbacks

    Triceps Kickbacks

    3 sets of 12, 10, and 8 reps


Day 5: Back/Shoulders
  • Deadlift Deadlift

    Deadlift

    4 sets of 12, 10, 8, and 8 reps
  • Bent-Over Barbell Rows Bent-Over Barbell Rows

    Bent-Over Barbell Rows

    4 sets of 12, 10, 10, and 8 reps
  • Weighted Chin-Ups Weighted Chin-Ups

    Weighted Chin-Ups

    4 sets of 12, 12, 10, and 10 reps
  • Seated Rows Seated Rows

    Seated Rows

    3 sets of 12, 10, and 8 reps
  • Lat Pull-Downs Lat Pull-Downs

    Lat Pull-Downs

    4 sets of 12, 10, 10, and 8 reps
  • Shoulder Press Machine Shoulder Press Machine

    Shoulder Press Machine

    4 sets of 12, 12, 10, and 10 reps
  • Reverse Flyes Reverse Flyes

    Reverse Flyes

    4 sets of 12, 12, 10, and 10 reps


Day 6: Quads/Arms
  • Squats Squats

    Squats

    4 sets of 12, 10, 8, and 5 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    4 sets of 12, 12, 10, and 10 reps
  • Reverse Curls Reverse Curls

    Reverse Curls

    2 sets of 20, and 14 reps
  • Hammer Curls Hammer Curls

    Hammer Curls

    5 sets of 20, 20, 16, 14, and 14 reps
  • Concentration Curls Concentration Curls

    Concentration Curls

    3 sets of 12, 12, and 10 reps
  • Preacher Curls Preacher Curls

    Preacher Curls

    3 sets of 10, 8, and 5 reps
  • Overhead Triceps Extensions Overhead Triceps Extensions

    Overhead Triceps Extensions

    5 sets of 20, 14, 14, 12, and 10 reps
  • Triceps Push-Downs Triceps Push-Downs

    Triceps Push-Downs

    4 sets of 20, 14, 12, and 12 reps
  • Triceps Kickbacks Triceps Kickbacks

    Triceps Kickbacks

    3 sets of 14, 12, and 10 reps


Day 7: Hamstrings/Glutes/Abs
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    5 sets of 12, 12, 10, 10, and 8 reps
  • Glute Extension Machine Glute Extension Machine

    Glute Extension Machine

    4 sets of 12, 12, 10, and 10 reps
  • Stiff-Legged Deadlift Stiff-Legged Deadlift

    Stiff-Legged Deadlift

    3 sets of 12, 12, and 10 reps
  • Hanging Knee Raise Hanging Knee Raise

    Hanging Knee Raise

    4 sets of 30, 30, 25, and 25 reps

Amateurs Of The Week Main Page

Amateurs Of The Week
Main Page

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!
What Nutrition Plan Fueled Your Body?
Meal 1
Meal 2
  • Honey Wheat Bread

    Honey Wheat Bread

    2 pieces

  • 93/7 Lean Ground Turkey

    93/7 Lean Ground Turkey

    4 ounces

  • Rice Cake

    Rice Cake

    1 cake

Meal 3
  • Chicken Tenderloin

    Chicken Tenderloin

    4 ounces

  • 90/10 Lean Ground Sirloin

    90/10 Lean Ground Sirloin

    4 ounces

  • Fiber One Bar

    Fiber One Bar

    1 bar

Meal 4: Pre-Workout
  • Chicken Tenderloin

    Chicken Tenderloin

    5 ounces

  • Grits

    Grits

    3 servings

  • Rice Cake

    Rice Cake

    1 cake

Meal 5: Post-Workout
  • Dymatize ISO-100

    Dymatize ISO-100

    1/2 scoop

  • Chicken Tenderloin

    Chicken Tenderloin

    5 ounces

  • Cheese Grits

    Cheese Grits

    2 servings

  • Sweet Potato

    Sweet Potato

    6 ounces

  • Rice Cake

    Rice Cake

    1 cake


How Did Your Passion for Bodybuilding Emerge?

My passion for bodybuilding started when I realized you can obtain any look you want if you give it time. Rome wasn't built in a day and a bodybuilder can't be formed from one workout. I love seeing progression during a protocol. Turning aesthetic weaknesses into strengths and improving what you're already good at are tools for success.

What/Who Motivated You to Be a Bodybuilder?

My dad worked out hard when I was growing up. Seeing him make gains and hearing him push through reps to get everything he could from his body motivated me to start working out. I saw that with consistency and dedication you can take your physical attributes to places previously impossible.

Where Did You Go for Inspiration?

I think of the goal in mind when I get a case of the "don't wants." It makes me realize what I have to do to get where I want to be. I also like to watch videos on YouTube to get pumped up. Seeing people who made it to the top do what they love gets me going.

What Are Your Future Bodybuilding Plans?

I was fortunate to qualify nationally this year. I plan to compete in the 2014 Team Universe Competition. My coach set a course of action for this show only days after this season has ended. From there, I hope to compete for Team USA and obtain my IFBB pro card. Then I want to obtain my IFPA pro card. I powerlift in the offseason and I'm a true believer that bodybuilding and powerlifting greatly complement each other. I plan to get a pro card in powerlifting. I have always had a dream to become a professional athlete and won't stop until I get there.

What Is the Most Important Bodybuilding Tip?

Give your best every day, every rep, every second, and in everything you do. If you put all of your effort toward a goal, you will be amazed at what you can accomplish. Plan ahead and always have a course of action.

Who Is Your Favorite Bodybuilder?

Ronnie Coleman is my favorite bodybuilder. He was at the top of the sport when I was growing up. I still look up to him to this day because of his "shut up and lift" attitude. He was never concerned about the weight on the bar. He knew he could pick it up.

How Did Bodybuilding.com Help You Reach Your Goals?

I receive the best supplements at the best prices from Bodybuilding.com. I've shopped with the site for about three years and have been consistently impressed. Their articles on contest prep have answered questions that others couldn't.

Ethan's Top 5 Gym Tracks

  1. "Hustler Musik" by Lil Wayne
  2. "No New Friends" by Drake
  3. "White Walls" by Macklemore & Ryan Lewis
  4. "Change" by Deftones
  5. "Hold Me Back" by Rick Ross

Thanks:
I want to take this opportunity to thank people who helped me thus far in my bodybuilding career. I have an amazing support system, starting with my family. They are willing to do anything and everything to make my contest preparation as smooth as possible. They make every effort to be at my shows and I owe my success to them. My family allows me to be at my best through their encouragement and constant help.

I'm the luckiest guy in the world because of the person I have the privilege to call my girlfriend. She's by my side through the entire process and is always there to assist me to cook food or steer the vehicle for car pushes at 9:30 p.m.

Finally, I must thank my coach, Brian Melancon, CEO of C620 Nutrition. He talked me into doing a show and hiring him was the best decision I ever made. I trust Brian with my intended progressions and follow his detailed protocols with 100 percent effort. He's the best at what he does and his bountiful knowledge and ability to make somebody the best on stage goes incomparable.

Photo Credit:
Muscular Development, pictures by James Allen
Redstick Classic, photos by Dino Cantrelle