Vital Stats
Name: Nick Horton
Email: [email protected]
Bodyspace: xNickhortonx
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| Before: |
After: |
Why I Got Started
I decided to change my body because I wanted to join the military; I started looking at weight/height charts and physical test minimums. I quickly noticed that I was 50 pounds overweight for my height and couldn't meet any of the minimums for the PT test. I knew I needed to make a change or I would never be accepted in the military.
Now I can easily pass the PT test and plan on joining the Navy in the next year. Of course another reason everyone wants to get into shape is to look good to impress everyone else.
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I Knew I Needed To Make A Change Or I Would
Never Be Accepted In The Military.
How I Did It
I got started with P90x, and the first time doing this I knew I was in for a long journey. I was only completing half the reps in the videos and was completely winded! I lost about 20 pounds in 2 months of this program, but I just didn't have the motivation to do much since I was just in my house.
One of my buddies had been lifting weights for a few years, I decided to go with him to the gym one day. I thought I was in decent shape from P90x, the next day my soreness proved me wrong. After a full-body workout I could hardly walk.
Being in the gym gave me the motivation to rep out to failure on every last set. Seeing everyone else going hard and pouring sweat, I had to keep up even if they weren't paying attention.
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Being In The Gym Gave Me The Motivation To
Rep Out To Failure On Every Last Set.
Supplements
Before Breakfast:
- USPLabs Oxyelite Pro: 1 cap
At Breakfast And Dinner:
- Optimum Nutrition Opti-Men: 1 cap
Pre Workout:
- MuscleTech NaNO Vapor: 3 tabs
Post Workout:
- Optimum Nutrition 100% Whey Protein: 2 scoops
Before Sleep:
Diet
Meal 1:
Meal 2:
- ½ cup Oats
- 1 Banana or small Cantaloupe
Meal 3:
Meal 4:
- 3 slices Turkey
- 2 slices Whole Wheat Bread
Meal 5: Post Workout
- 2 scoops Optimum Nutrition 100% Whey Protein
Meal 6:
- 8oz Chicken
- 1 cup Green Beans
Meal 7:
Training
The muscle group that comes first will be the main focus for the day with about 4-6 exercises for that muscle group. The second muscle group is secondary focus with about 3-5 exercises for that muscle group.
| TERMS YOU'LL NEED TO KNOW | |
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Day 1: Chest/Triceps/Cardio
Superset:
- Flat Dumbbell Bench: 4 add sets of 10, 8, 6, 4 reps
- Cable Flyes: 4 add sets of 10, 8, 6, 4 reps
Superset:
- Dumbbell Flyes: 4 add sets of 10, 8, 6, 4 reps
- Wide Grip Push-ups: 4 add sets of 15 reps
- Flat Bench Press: 4 add sets of 10, 8, 6, 4 reps
Superset:
- Skullcrushers: 4 sets of 10 reps
- Rope Pulldowns: 4 add sets of 10, 8, 6, 4 reps
- Dips: 4 sets of 10 reps
- Cardio: 15 min Treadmill, 15 min Elliptical, 15 min Stationary Bike
Day 2: Back/Biceps/Cardio
- Deadlifts: 4 add sets of 10, 8, 6, 4 reps
Superset:
- Cable Rows: 4 add sets of 10, 8, 6, 4 reps
- Lat Pulldowns: 4 add sets of 10, 8, 6, 4 reps
Superset:
- Dumbbell Curls: 4 add sets of 10, 8, 6, 4 reps
- Rope Curls: 4 add sets of 10, 8, 6, 4 reps
- Dumbbell Curls: 5 drop sets to failure
- Preacher Curls: 4 sets of 10 reps
- Cardio: 15 min Treadmill, 15 min Elliptical, 15 min Stationary Bike
Day 3: Legs/Shoulders
- Squats: 4 add sets of 10, 8, 6, 4 reps
- Leg Press: 4 add sets of 10, 8, 6, 4 reps
- Standing Calf Raise: 4 add sets of 10, 8, 6, 4 reps
Superset:
- Standing Dumbbell Shoulder Press: 4 add sets of 10, 8, 6, 4 reps
- Lateral Raises: 4 add sets of 10, 8, 6, 4 reps
Day 4: Triceps/Chest/Cardio
Superset:
- Close Grip Bench Press: 4 add sets of 10, 8, 6, 4 reps
- Skullcrushers: 4 sets of 10 reps
Superset:
- Rope Pulldowns: 4 add sets of 10, 8, 6, 4 reps
- Dips: 3 sets of 10 reps
- Incline Bench Press: 4 add sets of 10, 8, 6, 4 reps
- Butterflys: 4 add sets of 10, 8, 6, 4 reps
- Incline Dumbbell Bench: 4 add sets of 10, 8, 6, 4 reps
- Cardio: 15 min Treadmill, 15 min Elliptical, 15 min Stationary Bike
Day 5: Back/Biceps/Cardio
Superset:
- Dumbbell Curls: 4 add sets of 10, 8, 6, 4 reps
- Rope Curls: 4 add sets of 10, 8, 6, 4 reps
- Dumbbell Curls: 5 drop sets to failure
- Preacher Curls: 4 sets of 10 reps
- Reverse Flyes: 4 add sets of 10, 8, 6, 4 reps
- Deadlifts: 4 add sets of 10, 8, 6, 4 reps
- Cardio: 15 min Treadmill, 15 min Elliptical, 15 min Stationary Bike
Day 6: Shoulders/Legs
Superset:
- Standing Dumbbell Shoulder Press: 4 add sets of 10, 8, 6, 4 reps
- Lateral Raises: 4 add sets of 10, 8, 6, 4 reps
- Military Press: 4 add sets of 10, 8, 6, 4 reps
- Shoulder Shrugs: 4 add sets of 10, 8, 6, 4 reps
- Shoulder Shrugs Behind The Back: 4 add sets of 10, 8, 6, 4 reps
- Leg Press: 4 add sets of 10, 8, 6, 4 reps
- Leg Extension: 4 add sets of 10, 8, 6, 4 reps
- Leg Curls: 4 add sets of 10, 8, 6, 4 reps
Day 7: Rest
Suggestions for Others
You have to push yourself. It's going to be the hardest work at first, but once you get over the initial pain and soreness it's all downhill from there. Always push out an extra 2 reps after you think you can't do anymore, that's where real muscle growth will come from.
Patience is one of the best attributes of getting healthy and in shape. Don't let anyone tell you, you can't do it, if you stay consistent with your training and diet, you will eventually be in the best shape of your life.
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