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| AGE 18 HEIGHT 5'10" WEIGHT 128 lbs |
AGE 21 HEIGHT 5'10" WEIGHT 187 lbs |
I was a skinny 128 pounds and spent most of my senior year lunch breaks in my car because I didn't have a big group of friends. After high school, I became friends with a personal trainer who opened my eyes to the fitness world. I started training with him while he coached me on correct technique and different exercises for each muscle group.
After training with him for nearly a year, I can confidently say that I caught the fitness bug. Training went from three days per week to 5-6 days per week and the intensity grew with the results.
I decided to put 100 percent effort toward training because I loved it so much. The gym is a place I go to get away from life and relax. It's the place I go when I'm happy, sad, or struggling with low motivation. The sense of being and accomplishment fuels my workouts.
Around the age of 19, I started training on my own; using the knowledge, tips, and tricks I learned from the personal trainer. It was hard to keep intensity levels high on my own at first, but my love for the gym prevailed and kept me on track. As time went by, my results started to plateau, so I went online and browsed new training programs. I started watching videos of Jay Cutler and Phil Heath for inspiration and motivation. They really helped spice up my training sessions.
I started training with two other guys who were training on an entirely different level. They shocked my body to grow and I was never the same. My body was constantly guessing. Five months into training with these guys and sorting out my nutrition to a near-perfect diet, I put on 17.6 pounds. I couldn't believe it.
Protein Powder
1 scoop
Pre-workout Supplement
1 serving
Intra-workout Supplement
1 serving
-
Protein Powder
1 scoop
-
Protein Powder
1 scoop
-
Protein Powder
1 scoop
Oats
1 cup
Tuna
185g
Kumara
1
Orange
1
Creamed Rice
1 can
Chicken Breast
8 oz
-
Brown Rice
1 cup
Veggies
1 cup
-
Protein Powder
1 scoop
-
Oats
1 cup
-
Chicken Breast
8 oz
-
Brown Rice
1 cup
-
Veggies
1 cup
-
Protein Powder
1 scoop
Incline Dumbbell Press
4 sets of 10-12 reps
Incline Cable Flye
4 sets of 12 reps
Machine Bench Press
4 sets of 10-12 reps
Decline Barbell Bench Press
4 sets of 10-12 reps
Dumbbell Bench Press
4 sets of 10-12 reps
Front Raise And Pullover
4 sets of 12 reps
Triceps Pushdown
4 sets of 12 reps
Close-Grip Barbell Bench Press
4 sets of 10-12 reps
Incline Barbell Triceps Extension
4 sets of 12 reps
Cable Rope Overhead Triceps Extension
4 sets of 12 reps
Machine Bicep Curl
4 sets of 12 reps
Incline Dumbbell Curl
4 sets of 12 reps
Preacher Curl
4 sets of 10-12 reps
Hammer Curls
4 sets of 12 reps
Standing Military Press
4 sets of 10-12 reps
Superset
Seated Bent-Over Rear Delt Raise
4 sets of 12 reps
Front Dumbbell Raise
4 sets of 12 reps
Resume regular sets
Machine Shoulder (Military) Press
4 sets of 12 reps
Standing Low-Pulley Deltoid Raise
4 sets of 12 reps
Front Cable Raise
4 sets of 12 reps
Side Lateral Raise
4 pyramid sets of 80 reps, increasing and then decreasing weight every 10 reps (320 reps total)
Barbell Shrug
3 sets of 12 reps
Wide-Grip Lat Pulldown
4 sets of 12 reps
Close-Grip Front Lat Pulldown
4 sets of 12 reps
Bent Over Barbell Row
4 sets of 10-12 reps
Seated Cable Rows
4 sets of 12 reps
One-Arm Dumbbell Row
4 sets of 12 reps
Straight-Arm Pulldown
4 sets of 12 reps
Barbell Deadlift
3 sets of 8 reps
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Triceps Pushdown
4 sets of 12 reps -
Machine Bicep Curl
4 sets of 12 reps -
Close-Grip Barbell Bench Press
4 sets of 10-12 reps 
Barbell Curl
4 sets of 12 reps-
Incline Barbell Triceps Extension
4 sets of 12 reps -
Preacher Curl
4 sets of 10-12 reps -
Cable Rope Overhead Triceps Extension
4 sets of 12 reps -
Hammer Curls
4 sets of 12 reps
Barbell Squat
5 sets of 8-10 reps
Front Barbell Squat
4 sets of 8-10 reps
Barbell Lunge
4 sets of 15 reps
Stiff-Legged Barbell Deadlift
4 sets of 12 reps
Leg Extensions
4 sets of 12 reps
Lying Leg Curls
4 sets of 12 reps
Floor Glute-Ham Raise
4 sets of 12 reps
Superset
Calf Press On The Leg Press Machine
4 sets of 45 reps
Standing Calf Raises
4 sets of 12 reps
The aspect that challenged me most was the diet. I love food, and not being able to eat the desirables (Lasagna, spaghetti bolognaise, and garlic bread) killed me. It took awhile to get used to, but I finally got into a good routine and ate good foods every 2-3 hours. I believe the diet is everything when training. It provides more energy, faster results, greater strength, and makes you feel better in general, but it takes a lot of self-control.
I love fitness and I'll never stop training. It has become a large part of my life. My future goals are to enter a local bodybuilding competition and build up to a national event.
Always believe in yourself, never give up, and don't settle for average. Push yourself. Nobody is perfect and there's always room for improvement.
Bodybuilding.com is where I get all my supplements. It has a wide range of products with good prices, and couldn't ask for more. BodySpace allows me to socialize with people who have the same goals and aspirations, which is awesome! There are several interesting articles and training programs that have helped me on my way.