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Vital Stats
Name: Daniel Kearns
Email: ptdaniel.k@gmail.com
BodySpace: DantheDARK
Before:
Age: 18
Height: 5'11"
Weight: 168 lbs
Body Fat: 10%
Arms: 14.5"
Quads: 20"
Chest: 41"
Waist: 30"
Calves: 15"
After:
Age: 19
Height: 5'11"
Weight: 200 lbs
Body Fat: 8%
Arms: 17.5"
Quads: 25"
Chest: 48"
Waist: 30.5"
Calves: 16.5"
Why I Got Started
My grandfather has been a bodybuilder his entire life, and recently did his last competition at age 59 and took 1st place in the grand master's division. I have always been into fitness, but I knew I needed to take it to the next level if I wanted to compete and take first one day.
Click Image To Enlarge. I Knew I Needed To Take It To The Next Level If I
Wanted To Compete And Take First One Day.
How I Did It
I became certified as a personal trainer and being in the gym environment really aided me in becoming dedicated. Learning the science behind bodybuilding allowed to me to achieve some great results.
Supplements
- Fusion Bodybuilding Zeus
- Driven Sports Activate Xtreme
Diet
Meal 1:
- 1 scoop of weight gainer
- 2 cups of 1% milk
Meal 2:
- 3 cups of brown rice
- 10 oz of lean meat
- 1 tbs of teriyaki sauce
Meal 3:
- 4 slices of whole-wheat bread
- 10 oz of lean meat
Meal 4:
- 1 scoop of weight gainer
- 2 cups of 1% milk
Meal 5:
- 2-4 slices of whole-wheat bread
- 1 tbs of natural peanut butter
Training
Day 1: Chest
- Incline Dumbbell Press: 5 sets of 6-8 reps
- Decline Dumbbell Press: 5 sets of 6-8 reps
- Incline Bench Press: 5 sets of 6-8 reps
- Bench Press: 5 sets of 6-8 reps
- Decline Bench Press: 5 sets of 6-8 reps
- Cable Flyes: 5 sets of 6-8 reps
- Dumbbell Flyes: 5 sets of 6-8 reps
Day 2: Back
- Lat Pulldowns: 5 sets of 6-8 reps
- Pullups: 5 sets of 6-8 reps
- T-Bar Rows: 5 sets of 6-8 reps
- Bent Over Barbell Rows: 5 sets of 6-8 reps
- Straight-Arm Pulldowns: 5 sets of 6-8 reps
- Seated Cable Rows: 5 sets of 6-8 reps
- Reverse Flyes: 5 sets of 6-8 reps
- Dumbbell Pullovers: 5 sets of 6-8 reps
Day 3: Shoulders
- Dumbbell Shoulder Press: 5 sets of 6-8 reps
- Side Lateral Raises: 5 sets of 6-8 reps
- Military Press: 5 sets of 6-8 reps
- Upright Barbell Rows: 5 sets of 6-8 reps
- Upright Cable Rows: 5 sets of 6-8 reps
- Barbell Shrugs: 5 sets of 6-8 reps
- Dumbbell Shrugs: 5 sets of 6-8 reps
Day 4: Legs
- Barbell Full Squats: 5 sets of 6-8 reps
- Seated Calf Raises: 5 sets of 6-8 reps
- Dumbbell Lunges: 5 sets of 6-8 reps
- Seated Calf Raises: 5 sets of 6-8 reps
- Split Squat: 5 sets of 6-8 reps
- Standing Calf Raises: 5 sets of 6-8 reps
- Leg Press: 5 sets of 6-8 reps
- Standing Calf Raises: 5 sets of 6-8 reps
- Leg Extensions: 5 sets of 6-8 reps
- Donkey Calf Raises: 5 sets of 6-8 reps
- Lying Leg Curls: 5 sets of 6-8 reps
- Smith Machine Squats: 5 sets of 6-8 reps
Day 5: Arms
- Barbell Curls: 5 sets of 6-8 reps
- Close-Grip Bench Press: 5 sets of 6-8 reps
- Dumbbell Curls: 5 sets of 6-8 reps
- Bench Dips: 5 sets of 6-8 reps
- Hammer Curls: 5 sets of 6-8 reps
- Lying Triceps Press: 5 sets of 6-8 reps
- Preacher Curls: 5 sets of 6-8 reps
- Seated Triceps Press: 5 sets of 6-8 reps
- Cable Curls: 5 sets of 6-8 reps
- Overhead Triceps Extensions: 5 sets of 6-8 reps
- Reverse Curls: 5 sets of 6-8 reps
- Triceps Pushdowns: 5 sets of 6-8 reps
Day 6: Abs
- Butt-Ups: 5 sets of 1 minute
- Crunches: 5 sets of 6-8 reps
- Reverse Crunches: 5 sets of 6-8 reps
- Decline Sit-Ups: 5 sets of 6-8 reps
- Lying Leg Raises: 5 sets of 6-8 reps
- Ab Crunche Machine: 5 sets of 6-8 reps
- Hanging Leg Raises: 5 sets of 6-8 reps
Day 7: Forearms And Calves
- Behind The Back Wrist Curls: 5 sets of 6-8 reps
- Barbell Wrist Curls: 5 sets of 6-8 reps
- Reverse Wrist Curls: 5 sets of 6-8 reps
- Wrist Roller: 5 sets of 6-8 reps
- Seated Calf Raises: 5 sets of 6-8 reps
- Standing Calf Raises: 5 sets of 6-8 reps
- Donkey Calf Raises: 5 sets of 6-8 reps
- Calf Press On The Leg Press Machine: 5 sets of 6-8 reps
Suggestions For OthersIf you're skinny, eat as much as you possible can and lift as often as your body will allow. Your goal is hypertrophy, not strength, so don't try to keep up with the big guys and lift the same weight. It's all about a pump, not how much your lifting.
If you're overweight, stop eating carbs, do cardio at or above your training heart rate, shorten your rest periods between sets, and lift as often as your body will allow.