Vital Stats
Name: Ethan Arendt
Email: [email protected]
Bodyspace: earendt
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| Before: |
After: |
Why I Got Started
I started to lift weights the summer of 2008 to attain a bigger image. To be honest, I had no idea what I was doing. I did the exercises I learned in gym class. I would do flat barbell bench press every time I entered the gym and followed it by a random assortment of machines. Members of the gym knew I didn't know much about anything. I soon fell into soccer season as the summer ended and stopped lifting. Playing this particular sport everyone would always poke fun. Anyone who has played soccer can relate. The football players were always bigger, stronger and more powerful. I was just that weak, scrawny soccer player. I just didn't get that respect a football player might get.
After the season I started to hit the weights again the same way I did in the summer. My boss heard about my friend and me lifting and asked if we wanted to lift with him. We were hesitant at first, but went through with it. My boss lifted on and off since college and went through the struggles and passed on what he knew to us relatively quickly. We would go after work 5 days per week and he helped us train for a couple of months. We did a five day split and he showed us how to correctly target each muscle group and how to get a better nutrition plan. So, I pretty much had a personal trainer ... for free!
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My Boss Lifted On And Off Since College And Went Through The Struggles And Passed On What He Knew To Us Relatively Quickly.
How I Did It
After I started in the right direction it became pretty easy. I noticed my body started changing and people started noticing. This became a huge motivation. I slowly retrieved information about everything involved with bodybuilding. I read magazines, online forums, books, anything I could get my hands on. I enhanced my knowledge about nutrition and training. I am still learning and will never stop. I have trained from November of 2008 and haven't taken longer than a week break. Consistency helped me become what I am. Without that I would not be at this point.
I look forward to getting that pump every time I go to the gym. It gives me that high that I'm on top of the world. It always has me coming back and challenging my body. I overcame plenty of obstacles to get where I am. There are plenty more in the future that I will conquer. I'm not quitting now, I've gotten too far. I will see my body's true potential.
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I Look Forward To Getting That Pump Every Time I Go To The Gym.
Supplements
1 Hr Pre-Workout:
- Optimum Nutrition 100% Whey with 8 oz Milk: 1 scoop
Pre-Workout:
- NOW Beta Alanine: 2g
- ProLab Creatine Monohydrate: 5g
- BSN N.O. Xplode: 1 ½ scoops
Post Workout:
- NOW Beta Alanine: 2g
- ProLab Creatine Monohydrate: 5g
- Optimum Serious Mass: ½ serving
- Optimum Nutrition 100% Whey with 16 oz Milk: 1 scoop
Before Bed:
- Optimum Nutrition 100% Casein with 8 oz Milk: 1 scoop
Diet
Meal 1:
Meal 2:
- 2 Peanut Butter & Jelly Sandwiches on Wheat Bread
- 2 servings Cottage Cheese
- 1 handful Walnuts
Meal 3:
- 3 cups Pasta
- 1 cup Meat Marinara Sauce
Pre Workout:
- 1 serving Optimum Nutrition 100% Whey
- 8 oz Milk
Post Workout:
- ½ serving Optimum Serious Mass
- 16 oz Milk
Meal 4:
- 1 Chicken Breast
- 1 handful Grapes
Meal 5:
- 25g Optimum Nutrition 100% Casein
- 8 oz Milk
Training
I have been doing a split I read in Arnold Schwarzenegger's New Encyclopedia of Modern Bodybuilding. I found one of his routines and switched some exercises and sets to have it geared toward me. I would suggest reading about it before you start it as you may not be ready for advanced training. I change some exercises and most sets every 4-6 weeks as my body gets accustomed to the same lifts.
| TERMS YOU'LL NEED TO KNOW | |
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Day 1,Day 4: Thighs/Calves
Superset:
- Leg Extensions: 4 sets of 8 reps
- Squats: 4 sets of 8 reps
- Front Squats: 4 sets of 10, 8, 8, 6 reps
Superset:
- Hack Squat: 4 sets of 12 reps
- Seated Leg Curls: 4 sets of 8 reps
- Good Mornings: 4 sets of 8 reps
- Standing Calf Raise: 5 sets of 15 reps
- Seated Calf Raise: 5 sets of 15 reps
Day 2,Day 5: Chest/Back
Superset:
- Dumbbell Flat Bench Press: 5 sets of 12, 10, 8, 8, 8 reps
- Wide-Grip Pulldowns: 5 sets of 12, 10, 8, 8, 8 reps
Superset:
- Incline Barbell Bench Press: 4 sets of 12, 10, 8, 8 reps
- Close-Grip Pulldowns: 4 sets of 12, 10, 8, 8 reps
- Dumbbell Flyes: 4 sets of 8 reps
- Bench Dips (Weighted): 4 sets of 10 reps
- Bent-Over Rows: 4 sets of 8 reps
- One Arm Dumbbell Rows: 4 sets of 10 reps
Superset:
- Seated Cable Rows: 4 sets of 10 reps
- Barbell Pullovers: 4 sets of 10 reps
Day 3,Day 6: Shoulders/Arms
Superset:
- Dumbbell Seated Presses: 5 sets of 12, 10, 8, 8, 8 reps
- One-Arm Cable Laterals: 5 sets of 10 reps each
Superset:
- Front Dumbbell Raises: 4 sets of 8 reps
- Bent-Over Cable Laterals: 4 sets of 8 reps
Superset:
- Wide-Grip Upright Rows: 4 sets of 8 reps
- Lying Side Laterals: 4 sets of 10 reps each side
Superset:
- Standing Dumbbell Curls: 5 sets of 8 reps
- Skull Crushers: 5 sets of 10 reps
Superset:
- Incline Curls: 4 sets of 8 reps
- Barbell Tricep Extensions: 4 sets of 10 reps
Triset:
- Preacher Curls: 4 sets of 8 reps
- Weighted Tricep Dips: 4 sets of 10 reps
- One-Arm Reverse Cable Pressdown: 4 sets of 8 reps
- Dumbbell Kickbacks: 4 sets of 12 reps
Triset:
- Preacher Reverse Curls: 4 sets of 8 reps
- Behind Back Wrist Curls: 4 sets of 10 reps
- One-Arm Wrist Curls: 4 sets of 10 reps
Day 2,Day 4,Day 6: Abs
- Hanging Knee Raises (to chest): 4 sets of 20 reps
- Decline Oblique Crunch (Weighted): 4 sets of 20 reps
- Decline Sit-Ups Weighted: 4 sets of 25 reps
Day 7: Rest
Suggestions for Others
Be consistent, be patient. If you are both these things you will see results. If you miss a day it will be harder to get in the gym the following day and it only gets harder. On that day you don't want to go, find a way to get yourself motivated. This is one of those things where you just can't choose to take that month off and easily get back into it when you come back. It's a challenge, but one you can succeed at.
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