Vital Stats
Name: Greg Krzeminski
Email: GregKrz66@hotmail.com
Bodyspace: theyguy6626
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Why I Got Started
I was a skinny kid growing up, always wanted to be the big guy but was unsure of what to do to achieve it. Then in high school I met a kid named Justin Wilcox who was not only a fitness freak but also on the school football team and was much larger than I was.
We became close friends, hanging out all the time, so I asked him what he did to gain the size he had. He knew his stuff extremely well, and after learning and listening to what he had to say I became hooked, striving for a larger and fit physique.
He brought me to his gym, helped me start up a beginner's program, and from there it all blossomed. I fell in love with fitness and haven't stopped since.
Click To Enlarge.
I fell in love with fitness and haven't stopped since.
How I Did It
I achieved these gains through hard work, determination, and the two most important aspects: consistency, along with diet. I work out every day, some days include just cardio and others may include 2-a-days.
I revamped my whole diet and got rid of all processed foods, read a lot of information from Bodybuilding.com and Bodyspace and from what I read came up with a diet that was best fit for me.
I set goals along the way, and made them public to all my friends/family so I had more motivation to reach them.
Click To Enlarge.
I achieved these gains through hard work, determination and the two most important aspects: consistency, along with diet.
Supplements
Morning:
- Controlled Labs Orange Triad: 3 tabs
Morning, Post Workout, and Before Bed:
- Optimum Nutrition 100% Whey: 2, 2, 1 scoops
Pre-Workout:
- Optimum Nutrition AmiN.O. Energy: 4 scoops (two servings)
Pre Workout and Post Workout:
Diet
Meal 1:
- 2 Oatmeal packets
- 2 tbsp Almond Milk
- 8 Egg Whites
Meal 2:
- 2 scoops Optimum Nutrition 100% Whey
- 5oz Strawberries
Meal 3:
- 8oz Roast Beef
- 1 Lavosh Wrap
- 1½ cups Green Beans
Meal 4:
- 10oz Chicken
- 1 cup Whole Grain Rice
Meal 5: Post Workout
- 2 scoops Optimum Nutrition 100% Whey
Meal 6:
- 10oz Chicken
- 1 cup Whole Grain Rice
- 1 serving steamed Broccoli/Asparagus
Meal 7:
- 1 scoop Optimum Nutrition 100% Whey with Almond Milk
- 1 piece Fruit
Training
Isolating one body part per day has been the best routine for me, but I like to mix it up often so my routine varies every few weeks.
But by doing a body part a day it gave me the rest in between I needed.
| TERMS YOU'LL NEED TO KNOW | |
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Day 1: Chest
Superset:
- Incline Dumbbell Press: 3 sets of 8-12 reps
- Cable Flyes: 3 sets 8-12 reps, rest 1 min then repeat
- Decline Barbell Press: 3 heavy failure sets of 8 reps
- Flat Barbell Press: 3 sets 8-10 reps (resistance bands), 4 sets to failure (no bands)
Superset:
- Decline Dumbbell Flyes: 3 sets of 8-12 reps
- Weighted Dips: 3 sets of 8 reps
Day 2: Back
Superset:
- Seated Close Grip Row: 3 sets of 8-12 reps
- Lat Pulldown: 3 sets of 8-12 reps
- Bent Over Barbell Row (Wide Grip): 3 heavy sets of 5-8 reps
- Weighted Back Extension: 3 sets of 15 reps
- One-Arm Dumbbell Row: 3 sets of 8-12 reps
- Pull-ups: 3 sets to failure
Day 3: Legs/Abs
Superset:
- Seated Calf Raise: 3 sets of 8-12 reps
- Standing Calf Raise: 3 sets to failure
- Leg Extension: 1 set of 8-12 reps, 3 drop sets of 8-10 reps, 1 set to failure
- Dumbbell Lunges: 3 sets of 8-12 reps, each leg
- Lying Leg Curls: 1 set of 8-12 reps, 3 drop sets of 8-10 reps, 1 set to failure
- Weighted Leg Raise: 3 sets of 8-12 reps
- Abs Wheel: 3 sets to failure
- Decline Crunch with Resistance Band: 2 sets of 20 reps, 1 set to failure
Day 4: Shoulders
Superset:
- Overhead Dumbbell Press: 3 sets of 8 reps
- Front Cable Raise: 3 sets of 8 reps
Superset:
- Arnold Press: 3 sets of 8 reps
- Lateral Raise: 3 sets of 8 reps
Superset:
- Barbell Shrugs: 3 heavy sets of 5-8 reps, 1 drop set to failure
- Bent Over Rear Delts Lateral Raise: 3 sets of 8-10 reps
Day 5: Arms
- Alternate Incline Dumbbell Curl: 3 sets of 8-10 reps
- One Arm Preacher Dumbbell Curl: 3 sets of 8-10 reps, 1 set to failure
Superset:
- Overhead Cable Curl: 3 sets of 8-10 reps
- Alternating Hammer Curls: 3 sets of 8-10 reps
- Close Grip Barbell Curl: 3 sets of 8 reps
- Close Grip Flat Barbell Bench Press: 3 heavy sets of 5-8 reps
- Overhead Triceps Extension: 3 sets of 8-10 reps
- Seated Triceps Press: 3 sets of 8-10 reps
Day 6: Repeat
Start again from Day 1.
Suggestions for Others
In fitness it is critical to have patience, results do not happen overnight. So keep at it with a consistent workout plan and diet and results will come.
It can be intimidating going to the gym for the first time with guys in there twice your size. You have to remember they were once in your shoes and, if they are like me, would love to answer any questions you have.
Don't worry about the amount of weight you are using, concentrate more on form and technique this will get results much quicker.
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