Name: Anthony Vannelli
Weight: 135 lbs
Body Fat: 19%
Max Bench: 120 lbs
Max Curl: 60 lbs
Max Deadlift: 140 lbs
Max Squat: 135 lbs
Weight: 168 lbs
Body Fat: 10%
Max Bench: 230 lbs
Max Curl: 135 lbs
Max Deadlift: 320 lbs
Max Squat: 315 lbs
Why I Got Started
Growing up, I was always one of the shortest kids in school and never really had much muscularity. I was never fat, but my physique was always 'doughy' and soft.
My excuse for not lifting weights was that I was waiting for my growth spurt. But, by the end of 10th grade I realized since my mom is 5-foot-1 and my dad is 5-foot-5 and I haven't grown at all in the last year, I figured a growth spurt was wishful thinking.
I was a decent swimmer at that point, but nothing special. I envied the other more muscular and fast swimmers and wanted to qualify for regionals like the elite swimmers. I decided to give it my all to train with weights to become a better swimmer and reach my goals.
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I Decided To Give It My All To Train With
Weights To Become A Better Swimmer And Reach My Goals.
By the end of 11th grade, with the progress I made, I successfully qualified for regionals. Months later, I surpassed my expectations and qualified for YMCA nationals and even received letters from college swim teams. However, I ended up loving the sport of bodybuilding even more than swimming.
How I Did It
I also ate at least every 2-or-3 hours to keep my metabolism high. I have tried many workout regimens as well. The one that I enjoyed the most was a 4-day-on and 1-day-off routine.
Day one is chest and biceps. Day two is back and triceps. Day three is shoulders and traps. Day four is legs. Day 5 is off/cardio. I usually do abs and cardio every other day for no more than 20 minutes each.
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I Went On A Strict Diet Consisting Of
High Protein Foods With Moderate Carbohydrates.
- Controlled Labs White Flood
- EAS 100% Whey Protein
- MuscleTech Cell-Tech Hardcore
- Controlled Labs Orange Triad
I'm a strong believer in Johnnie Jackson's methods of never doing the same workouts and hitting everything from different angles. I always mix up heavy and light as well as high reps with low reps. You always have to shock your muscles and try new things.
Here is an example chest and bicep workout:
- Pushups: 3 sets of 10 reps
- Barbell Bench Press: 3 sets to failure
- Preacher Curls: 6 sets of 10, 8, 6, 4, 2, 10 reps
- Incline Dumbbell Press: 4 sets of 10 reps
- Hammer Curls: 3 sets of 10 reps
- Decline Bench Press: 3 sets of 10 reps
- Lat Pulldowns: 4 sets of 10, 8, 4, 10 reps
- Pushups: 3 sets to failure
Suggestions For Others
Don't get discouraged by others in the gym. Find ways that motivate yourself and always be willing to listen to advice from your elders and try new things