Body Transformation: Muscle By The Book

Josh took up bodybuilding as a hobby to help him in the cage, and boy did it! He added 20 pounds and cut his body fat in half!

Name: Josh Lennert
Email: J_L2009@yahoo.com

Josh Lennert Josh Lennert
AGE 18
HEIGHT
5'11"
WEIGHT
150 lbs
BODY FAT
9%
AGE 20
HEIGHT
5'11"
WEIGHT
170 lbs
BODY FAT
4.8%

Why I Got Started

I got started with a couple of friends one day, just decided to start lifting weights and see where it would take me. Eventually I started seeing results and just became addicted to it.

Now it has turned into a lifestyle.

How I Did It

I started out lifting every day, lifting whatever muscle group I felt like working. Eventually I started researching and doing some homework, figuring out the good techniques vs. the bad. I learned the basics; like not training the same muscle constantly, how long should I spend in the gym, etc.

I would like to think now that I'm very knowledgeable on how to take care of my body. There is a lot that goes into weight lifting that people don't usually know - how to feed your muscles, how to grow, how often to train, how long to train. Given, it varies from one individual to another, but it is important to realize how to use these tools properly.

I usually train 3 times per week. I'm a big fan of the three day split. It is time permitting for my schedule, I'm a student so I have a lot of school work that I have to take care of.

Also I train in mixed martial arts, so I have to be able to keep up with that and weight training, so three days a week enables me to get my work in and also adequate rest periods for my body to repair itself.

The next roar you hear may be your own.

Supplements

Basically the only supplement I take is a pre-workout. Usually I choose between Jack3d, AmiN.O. Energy, and now also Neurocore from Muscle-Tech.

I switch every month or two just to get away from the usual.

Meal 1
  • eggs

    Egg Whites, Whole Egg

    3 / 1

  • veggies

    Veggies

    1 cup (mixed in w/ Omelet)

  • chicken

    Chicken or Beef

    3-4oz (Optional)

Meal 2
  • yogurt

    Yogurt

    1 cup

    Other Options:
    1 scoop Whey Protein
Meal 3
  • chicken

    Chicken Breast

    6oz

  • veggies

    Veggie Salad

    Small portion

  • bagel

    Bagel

    1

Meal 4
  • chicken

    Chicken Breast

    6oz

  • fruit

    Fruit

    1 piece

I add protein shakes in between meals if I start to feel hungry.

Training

I don't like to get caught up in a routine doing the same movements week after week. Any day I go to the gym, whatever muscle I may be training, I'm there for a high intensity, rep to failure workout.

I don't do a certain number of reps, I listen to my body, and that's when I know when to stop. Mind to muscle connection is key. I don't like to spend hours in the gym, I like to stick to 30 min per muscle group after that I think you're counterproductive; taking long rest periods, chit-chatting with others, and not focused on the task at hand.

Day 1: Chest/Triceps

Superset:

    • Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

      Barbell Incline Bench Press - Medium Grip

      3 sets 10-20 reps
    • Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

      Cable Rope Overhead Triceps Extension

      3 sets of 10-20 reps

Superset:

    • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

      Barbell Bench Press - Medium Grip

      2 sets of 15-30 reps
    • Pushups Pushups

      Pushups

      1 set of 10 reps, 1 set to failure

Superset:

    • Decline Barbell Bench Press Decline Barbell Bench Press

      Decline Barbell Bench Press

      1 set 15-25 reps
    • Flat Bench Cable Flyes Flat Bench Cable Flyes

      Flat Bench Cable Flyes

      1 set of 15 reps

Exercises:

  • Dips - Triceps Version Dips - Triceps Version

    Dips - Triceps Version

    30-40 total reps
  • Tricep Dumbbell Kickback Tricep Dumbbell Kickback

    Tricep Dumbbell Kickback

    1 set of 20 reps
Day 2: Rest
Day 3: Back/Biceps
    • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

      Wide-Grip Lat Pulldown

      4 sets of 12-20 reps
    • Straight-Arm Pulldown Straight-Arm Pulldown

      Straight-Arm Pulldown

      3 sets of 10-15 reps

Superset:

    • Barbell Deadlift Barbell Deadlift

      Barbell Deadlift

      3 sets of 8-10 reps
    • Bent Over Barbell Row Bent Over Barbell Row

      Bent Over Barbell Row

      3 set of 10 reps

Exercises:

  • Rowing, Stationary Rowing, Stationary

    Rowing, Stationary

    10 min max reps
  • Dumbbell Bicep Curl Dumbbell Bicep Curl

    Dumbbell Bicep Curl

    1 set of 20 reps
  • Concentration Curls Concentration Curls

    Concentration Curls

    1 set of 10-15 reps
  • Hammer Curls Hammer Curls

    Hammer Curls

    1 set of 10-15 reps
  • Pullups Pullups

    Pullups

    1 set of 8-12 reps
Day 4: Rest
Day 5: Shoulders/Legs

Superset:

    • Standing Military Press Standing Military Press

      Standing Military Press

      3 sets 10 reps
    • Alternating Deltoid Raise Alternating Deltoid Raise

      Alternating Deltoid Raise

      3 sets of 10 reps each
    • Barbell Shrug Barbell Shrug

      Barbell Shrug

      3 sets 15 reps
    • Standing Dumbbell Upright Row Standing Dumbbell Upright Row

      Standing Dumbbell Upright Row

      2 sets 20 reps
    • Barbell Squat Barbell Squat

      Barbell Squat

      4 sets 8-10 reps

Superset:

    • Seated Leg Curl Seated Leg Curl

      Seated Leg Curl

      2 sets 15-20 reps
    • Leg Extensions Leg Extensions

      Leg Extensions

      2 sets 15-20 reps

Exercise:

  • Dumbbell Lunges Dumbbell Lunges

    Dumbbell Lunges

    1 set of 15 reps, each leg
Days 6 and 7: Rest

Suggestions For Others

  • Do your homework. There is always something to learn whether it may be different techniques or nutrition facts.
  • Remember, you grow outside of the gym! Training is the easy part, feeding your body is key. A good resource to use is this site. They constantly have new articles coming out and forums to get involved in. Learn your nutrition!
  • Have fun with it and take your body to new limits. Your body is the greatest form of art, you can mold it any way you want to.