Vital Stats
Name: Jeff Abbott
Email: txweenydog@gmail.com
Bodyspace: txweenydog
Before: |
After: |
Why I Got Started
Health and vanity - in that order. I actually got into bodybuilding in 2000 with a friend helping me out. I got large and my strength quadrupled. However, essential to bulking up is that you have to eat and eat a lot. After about a year, life happened.
One thing after another and I just quit. Quit working out, that is. I still ate like a horse. At my heaviest I weighed an obese 234 pounds. I slimmed down a bit but couldn't get past about 218-220. I went up and down fighting weight in the socially acceptable way, diet pills, fad diets, a little exercise here and there.
Then the high blood pressure, high cholesterol, zero energy, sloth-like existence kicked in. I was this way for years. Finally my wife hit 40. Knowing that we looked horrible, me especially, and my prescription meds were getting expensive, we decided to act. We tried to do it on our own, and in the process found Bodybuilding.com.
One thing led to another, and my health improved dramatically.
How I Did It
We started with the Lee Labrada 12 Week Lean Body Trainer. I have always been a fan of Labrada and thought this would be a great way to train not only our bodies but also our actions. We began eating healthier, and made a pact that no matter what, working out would be a priority for our day.
The plan was simple and very basic. We missed one gym day in 12 weeks due to it being closed on Mother's day, and went out to the track and ran instead. We have integrated fitness into every aspect of our lives.
We firmly believe that our bodies are temples created by God, and by all means we plan to keep it that way.
Supplements
Morning:
-
Multivitamin
1 serving
-
USPLabs OxyElite Pro
2 caps
Pre Workout:
-
USPLabs Jack3d
1 scoop
Intra Workout:
-
SciVation Xtend
2 scoops
Post Workout & Before Bed:
-
Gaspari MyoFusion
1.5 scoops
Diet
I eat a lot of fresh vegetables and fruits, short grain brown rice, lean beef, chicken, and yams. I eat 5-to-7 times per day every day, using a combination of the food listed.
Meal 1: Post AM Cardio
-
egg whites
6
-
oats (prepared)
1 cup
Meal 2:
-
non-fat yogurt
6oz
-
strawberries
1/2 cup
Meal 3:
-
grilled chicken breast
5 oz
-
short grained rice
1/2 cup
-
baked sweet potato
1/2 medium
Meal 3:
-
grilled chicken breast
5 oz
-
short grained rice
1/2 cup
-
baked sweet potato
1/2 medium
Meal 5: Post Workout
-
multi-source protein
1.5 scoops
Meal 6: Before Bed
-
grilled chicken breast
5 oz
Other Options:
1.5 scoops multi-source protein -
vegetables (green beans, broccoli, salad)
1/2 cup
Training
This is a one week example that changes frequently.
Day 1: Back/Biceps
-
Underhand Cable Pulldowns
1 warm-up set of 8-10 reps, 3 sets to failure in 8-10 reps -
Wide-Grip Lat Pulldown
1 warm-up set of 8-10 reps, 3 sets to failure in 8-12 reps -
One-Arm Dumbbell Row
1 warm-up set of 8-10 reps, 3 sets to failure in 8-12 reps -
Romanian Deadlift
1 warm-up set of 8-10 reps, 3 sets to failure in 16 reps -
Hammer Curls
1 warm-up set of 8-10 reps, 3 sets to failure in 18-20 reps -
Machine Preacher Curls
1 warm-up set of 8-10 reps, 3 sets to failure in 14-16 reps -
Close-Grip EZ Bar Curl
1 warm-up set of 8-10 reps, 3 sets to failure in 8-10 reps -
Jogging-Treadmill
20 min
Day 2: Legs
Superset:
-
Leg Extensions
3 sets to failure in 18-20 reps
-
Seated Leg Curl
3 sets to failure in 12-15 reps
Superset:
-
Hack Squat
4 sets to failure in 50 reps
-
Standing Leg Curl
4 sets to failure in 18-20 reps
-
Jogging-Treadmill
20 min
Day 3: Cardio Only
-
Jogging-Treadmill
20 min
Day 4: Chest/Triceps
-
Dumbbell Bench Press
2 warm-up sets of 8-10 reps, 2 sets to failure in 6-8 reps -
Dumbbell Flyes
1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure -
Incline Cable Flye
1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure -
Cable Crossover
1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure -
Triceps Pushdown
1 warm-up set of 8-10 reps, 2 sets to failure in 16-18 reps, 1 drop set to failure -
Reverse Grip Triceps Pushdown
1 warm-up set of 8-10 reps, 2 sets to failure in 16-18 reps, 1 drop set to failure
Triset:
-
Lying Triceps Press (to forehead)
3 sets of 7 reps
-
Lying Triceps Press
3 sets of 7 reps
-
JM Press
3 sets of 7 reps
-
Jogging-Treadmill
20 min
Day 5: Shoulders/Calves
-
Smith Machine Overhead Shoulder Press
2 warm-up sets of 8-10 reps, 3 sets to failure in 6-8 reps -
Standing Palm-In One-Arm Dumbbell Press
1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure
Superset:
-
Side Lateral Raise
1 warm-up set of 8-10 reps, 3 sets to failure in 12-16 reps -
Side Lateral Raise (behind the back)
3 sets to failure 12-16 reps
-
Dumbbell Shrug
1 warm-up set of 8-10 reps, 3 sets to failure in 12-20 reps -
Dumbbell Shrug
1 warm-up set of 8-10 reps, 7 sets of 12-16 reps -
Seated Calf Raise
1 warm-up set of 8-10 reps, 3 sets to failure in 12-20 reps -
Smith Machine Reverse Calf Raises
1 warm-up set of 8-10 reps, 3 sets to failure in 12-20 reps -
Jogging-Treadmill
20 min
Day 6: Cardio Only
-
Jogging-Treadmill
20 min
Day 7: Rest
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Get Started Today!Suggestions for Others
If I had to give one reason this worked when nothing else has, it would be my Wife/Workout partner. She and I motivate each other, argue and laugh all the way through a workout. We have been married almost 22 years and it's like we've found our teenage selves all over again.
Don't be afraid to look in the mirror and be prepared to never be satisfied enough. Set small goals, and depending on you, quitting could cost you your health and happiness. Never forget who you are, where you come from and what you believe in.
Over 40 Transformation: Dee Dee Abbott!
Jeff's wife/workout partner changed her body too!
Check out Dee Dee's Transformation Story!