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Vital Stats:
Military Background:
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How I Got Started
I've always been into sports mainly to stay in shape for the military. When I got assigned to Japan I started focusing more on strength training and less on cardio and aerobic activities. I started noticing gains in my size and was very happy.
Then one day I was asked had I ever considered bodybuilding, I was told that I had what it takes to do really well in the sport. From there I began doing research on the sport, the different exercises, nutrition, contest prep, etc! A year later I entered my first competition where I won the overall title of Mr. Northern Japan and haven't looked back!
Click Image To Enlarge. I Started Noticing Gains In
My Size & Was Very Happy.
Civilian Life To Military Life
What Is The Hardest Part?
Coming from a very small town it was hard for me to leave my family and friends I grew up with. In addition to all of the rules and regulations you have to learn and adhere to as a military member.
Click Image To Enlarge. It's Hard To Leave My Family & Friends.
The Biggest Obstacle Of A Military Lifestyle
My biggest obstacle is having to adjust my lifestyle to deployments and other military commitments that take precedence over family, training, etc.
Click Image To Enlarge. My biggest Obstacle Is
Having To Adjust My Lifestyle.
Workout Plan
A normal week would consist of the following:
Monday: Chest
- Flat Bench: 3 heavy sets, 6-10 reps/1 burn-out set, 20-25 reps
- Incline Dumbbell Press: 3 sets, 12-15 reps
- Cable Crossovers: 3 sets, 12-15 reps
- Pushups: 3 sets to failure
Click Here For A Printable Log Of Monday: Chest.
Tuesday: Back
- Pullups: 3 sets to failure
- Barbell Rows: 3 heavy sets, 6-10 reps/1 burn-out set, 20-25 reps
- Seated Rows: 3 sets, 12-15 reps
- One-Arm Dumbbell Rows: 3 sets, 12-15 reps
Click Here For A Printable Log Of Tuesday: Back.
Wednesday: Shoulders
- Dumbbell Shoulder Press: 3 sets, 15 reps
- Dumbbell Side Raises: 3 sets, 15 reps
- Rear Delt Raises: 3 sets, 15 reps
- Smith Machine Shrugs: 3 sets, 12-15 reps
- Cable Upright Rows: 3 sets, 15 reps
Click Here For A Printable Log Of Wednesday: Shoulders.
Thursday: Arms
- Dumbbell Curls: 3 sets, 10 reps each arm
- Barbell Curls: 3 sets, 12-15 reps
- Cable Curls: 3 sets, 15 reps each arm
- V-Bar Pushdowns: 3 sets, 12-15 reps
- Close-Grip Bench: 3 heavy sets, 6-10 reps/1 burn-out set, 20-25 reps
- Overhead Tricep Extensions: 3 sets, 15-20 reps
Click Here For A Printable Log Of Thursday: Arms.
Friday: Legs
- Leg Press: 4 sets, 12-15 reps
- Walking Lunges: 3 sets, 20 yards each
- Leg Extensions: 3 sets, 20-25 reps
- Standing Leg Curls: 3 sets, 12-15 reps
- Lying Leg Curls: 3 sets, 12-15 reps
- Stiff-Leg Deadlifts: 3 sets, 15-20 reps
- Seated Calf Raises: 4 sets, 15-20 reps
- Standing Calf Raises: 4 sets, 15-20 reps
Click Here For A Printable Log Of Friday: Legs.
Click Image To Enlarge. Shawn D. Wolfe.
Nutrition Plan
Meal 1:
Meal 2:
- 6 oz of turkey
- Protein drink
Meal 3:
Meal 4:
- 1/2 cup of mixed nuts
- Protein drink
Meal 5:
Meal 6:
Future Bodybuilding Plans
My future plans are to compete in the NPC Nationals in 2009. I would like to place in the top "5" of the middleweight division then improve from there! I also would like to teach others the different aspects of the sport.
Click Image To Enlarge. I Would Like To Teach Others The
Different Aspects Of The Sport.
Favorite Bodybuilders
Kevin Levrone, Shawn Ray, Lee Labrada and Flex Wheeler.
One Tip For Other Bodybuilders In The Military
The one tip I would share with fellow bodybuilders is that from my years of training it was never the weights that won me a competition it was the nutrition and conditioning!
Click Image To Enlarge. It Was The Nutrition & Conditioning
That Won Me Competitions.