 |
 |
|
Shane Ewy Before: |
Shane Ewy After: |
Why I Got Started
Throughout middle school I was always the chubby kind of kid that couldn't lift a 10-pound dumbbell. I was the kid on the baseball team that had no speed and could not get the ball out of the infield. My brother was in the Marine Corps at the time and he was always my role model, so I decided I should start lifting weights and see where it would get me.
Click To Enlarge.I Decided That I Should Start Lifting Weights And See Where It Would Get Me.
How I Did It
In the winter/spring of 2009 I began running and lifting on a regular basis. I bought a bench and had all the weights left over from my brother who went into the Marines. I ran 4-6 miles four days per week and tried to hit ever muscle group in a week. I began to read articles on Bodybuilding.com and buying a few supplements. I soon added supersets, dropsets, and forced reps into my routines and saw large gains in definition. I have never had a gym membership or used any equipment outside of my house before, so I can decide when I want to work out and for how long. With the knowledge of my brother I have made some impressive gains.
Click To Enlarge.With The Knowledge Of My Brother I Have Made Some Impressive Gains.
Supplements
I just started taking Scifit products and have already seen gains. These are the supplements I take now:
Pre Workout:
- Gaspari Nutrition SuperPump 250: 1.5 scoops
Pre and Post Workout:
- Scifit Kre-alkalyn: 2g
Post Workout:
- Scifit BCAA-lyn: 3g
- Scitfit Protalyn: 1 scoop
Post-Workout and Prior To Bed:
- Scifit Gluta-lyn: 2g
Prior To Bed:
- Optimum Nutrition Casein: 1 scoop
Diet
I am severely allergic to tree nuts, peanuts, shellfish and certain kinds of other fish, so I have to watch what I eat at all times. I drink almost a gallon of water daily.
Meal 1:
- 1 plain Bagel
- 2 Egg Whites
- 1 whole Egg
- 2 cups Coffee
Meal 2:
- 1 serving Yogurt
- 1 Apple
Pre Workout:
- 1 scoop Scitfit Protalyn
- 1 cup Milk
Post Workout:
- 1 Banana
Meal 3:
- 1 serving 93% lean Beef Patty
- 1 cup Milk
- 2 pieces Wheat Bread
Meal 4:
- 1 serving Grilled Chicken Breast
- 1 cup Rice
- 1 scoop Scitfit Protalyn
Training
| TERMS YOU'LL NEED TO KNOW: | |
|
Day 1: Chest/Triceps/Abs
- Bench Press: 5-6 sets of 6-10 reps
- Incline Bench Press: 3-4 sets of 6-10 reps
- Reverse Grip Bench Press: 3 sets of 4-8 reps
- Flat Dumbbell Flye: 3 sets of 10-12 reps
- Close-Grip Bench Press: 4 sets of 6-10 reps
Superset:
- Dumbbell Kickback: 3 sets of 10-12 reps
- Tricep Extension: 3 sets of 10-15 reps
- Hanging Knee Raises: 3 sets of 20 reps
- Ab Crunch Machine: 3 sets of 20 reps
- Exercise Ball Crunches: 3 sets of 35 reps
Day 2: Back/Shoulders/Traps
- T-Bar Row: 5 sets of 8-12 reps
- Bent-Over Barbell Row: 3 sets of 8 reps
- Reverse-Grip Bent-Over Row: 3 sets of 8 reps
Triset:
- Side Lateral Raise: 3 sets of 8 reps
- Dumbbell Shoulder Press: 3 sets of 10 reps
- Cable Rear Delt Row: 3 sets of 15 reps
Superset:
- Barbell Shrug: 3 sets of 15 reps
- Dumbbell Shrug: 3 sets of 15 reps
Day 3: Rest
Day 4: Biceps/Forearms/Abs
- Concentration Curl: 4 drop sets of 8 reps
- Preacher Curl: 4 sets of 5 reps
Superset:
- Barbell Curl: 4 sets of 6 reps
- Hammer Curls: 4 sets of 8 reps
- Dumbbell Wrist Curl: 3 sets of 12 reps
- Exercise Ball Crunch: 3 sets of 20 reps
- Oblique Crunch: 3 sets of 20 reps
Day 5: Legs
- Squats: 4 sets of 10 reps
- Leg Extension: 4 sets of 12 reps
- Leg Press: 3 sets of 10 reps
- Standing Calf Raise: 3 sets of 20 reps
- Cool Down: 15-30 min Stair Climber
Day 6: Rest
Day 7: Start again at Day 1 routine
I try to fit Cardio in every other workout by running 2-3 miles.
Suggestions for Others
Find a role model and learn from them. Without my brother I would have never had the confidence to start working out. Stay motivated and concentrate on your goals.