- Name: Jonathan Scialpi
- E-mail: firstname.lastname@example.org
- Age: 17
- Where: Howard Beach, NY
- Height: 5'7"
- Weight: 135 lbs
- Years Bodybuilding :2
- Favorite Bodypart: Chest and Abs
- Favorite Exercise: Incline Dumbbell Press
- Favorite Supplements: Multi-Vitamins and Pro-NOS protein
How Did You Get Started?
Bodybuilding has always been in my family. My grandfather worked out till the day that he died at the age of 73 and my Dad also works out like a maniac. I got started because I had always been cut-up but never really had any size. I actually planned to workout just for a few weeks until I achieved a little more mass. Little did I know those few weeks would turn into 2 years and an on-going addiction. I also was inspired by my grandfather who was the strongest grandpa alive at his time.
What Workout Plan Worked Best For You?
I recommend working out at least 4 days a week. I myself work out 5-6 days a week.
Every other Week I substitute any barbell workouts with dumbbell workouts. For example, if I do barbell bench press this week then next week I will do dumbbell benchpress. I also try new exercises every week to try and hit a different part of a muscle. I sometimes even do the same exercise but at a different angle.
- Flat Bench Press - 4 Sets - 10, 5-8, 5-8, 6-9 reps
- Incline Bench Press - 4 Sets - 10, 5-8, 5-8, 10 reps
- 4 Sets of Decline Bench Press - 4 Sets - 8-10, 4-5, 5-8, 6-8 reps
- Flat Bench Flyes (I substitute this exercise every other week with a triple set of incline, decline, and regular cable flyes) - 4 Sets - 20, 20, 15, 15 reps
- On my last exercise I take a half aerobic ball and turn it upside down so the flat part is facing me. I then do 5 regular pushups alternating with 5 of the jumping pushups for 4-5 sets. You can see this workout on the YouTube video "The Real 300 Workout." The workout is shown at the 18 second mark of the video.
- Barbell Shoulder press- Back of Head - 4 Sets - 10, 5-8, 3-5, 5-8 reps
- Sitting Barbell Shoulder press- Front of head - 4 Sets - 10, 5-8, 3-5, 5-8 reps
- Side Lateral Dumbbell Raises Superset with Front Dumbbell Raises - 4 Sets - 10 reps
- Shoulder Cleans - 4 sets - 5-8 reps
- Shrugs- Superset with behind the back and in front of body - 3 Sets 10, 5-8, 5-10 reps
- Bent-over Rear delt raise - 4 Sets - 10, 5-8, 5-8, 10 reps
- External Rotations - 4 Sets - 10, 5-8, 5-8, 10 reps
- Rocky Pull-Ups - 3 Sets - 10 reps
- Wide-grip Pulldowns behind the neck - 4 Sets - 10, 5-8, 3-5, 5-8 reps
- V-bar Pulldowns - 4 Sets - 10, 5-8, 3-5, 5-8 reps
- One-handed rows - 4 Sets - 10, 5-8, 6-8, 7-10 reps
- Bent-over Two dumbbell Row - 4 Sets - 8-10, 5-8, 5-8, 7-10 reps
- Full Range Of Motion Lat Pulldown - 4 Sets - 10, 5-8, 5-8, 7-10 reps
- Hyperextensions (back extensions) - 2 sets of 25 to warm up before deadlifts
- Stiff-legged Barbell Deadlifts - 5 Sets - 10 reps
Start with 135 lbs. Each set after that you will add 10 lbs to each side up to the 5th set when you will drop back down to 135lbs.
- Close grip bench press - 4 Sets - 10, 5-8, 5-8, 5-8 reps
- Skull crushers - 4 Sets - 10, 5-8, 5-8, 10 reps
- Dips/Weighted dips - 4 Sets - 15, 5-8, 5-8, 15 reps
- Preacher Curls with curling bar - 4 Sets - 10, 5-8, 8-10, 10 reps
- Dumbbell Hammer Curls - 4 Sets - 10, 5-8, 5-8, 5-8 reps
- Over-head Cable Curl - 4 Sets - 10, 5-8, 5-8, 5-8 reps
- Dumbbell Concentration Curls - 4 Sets - 10, 7-10, 7-10, 8-10 reps
- Warm up for 7 min on elliptical bicycle
- Leg Presses - 4 sets of 15 reps
Each set should be increased by 45lbs on each side.
- Leg Extensions - 4 Sets - 20, 15, 10, 10-15 reps
- Lying Leg Curls - 4 Sets -15, 10, 10-15, 10-15 reps
- Standing Calf Raises - 4 Sets - 20-25 reps
- Decline Situps - 5 Sets - 20 reps
- Cable Crunch - 4 Sets - 20 reps (each set should be heavier until the last where it should be the same weight you started with)
- Flat bench leg pull-in - 5 Sets - 20 reps
- Knee/ Hip raise on parallel bars - 5 Sets - 20 reps
- My favorite abs workout is when I lay down with my back on the floor and hold up a 135lbs barbell while I raise both my legs from each side of the barbell and never touching the floor. I do 5 sets of 15 reps. You can find this workout in this video at the 36 second mark.
What Nutrition Plan Has Worked Best For You?
Remember, YOU ARE WHAT YOU EAT!
I eat 5-6 meals a day.
One of my meals will be meatless and the rest will definitely have some type of meat.
I drink mostly water and ALOT of it. If I don't drink water I'm either drinking a protein shake, fruit juice, or milk.
No fast food or fatty drinks that you can get from a Ben and Jerry's or something.
I snack on fruits throughout my day which help keep you and your muscles hydrated.
I drink a protein shake after every workout but never drink one on a day that I don't workout.
I take multivitamins everyday.
What Supplements Have Given You The Greatest Gains?
The Vitamins and the Pro-NOS protein have given me the greatest gains. I did experiment with creatine for a couple of months. It works for the time that you are on it but as soon as you get off it you lose any gains that you got from it.
I didn't see any reason to take it after experimenting with it because you can always find creatine in meat so why take more especially if the gains are just temporary.
Why do you love Bodybuilding?
I love bodybuilding because it helps release my stress and helps me get away from the world around me and puts me in my own world. I also love the results I get from it.
What Are Your Future Bodybuilding Plans?
I plan to keep bodybuilding until I can't anymore. I actually want to pick up modeling, but if any bodybuilding competitions come my way that doesn't mean I won't compete.
What One Tip Would You Give Other Bodybuilders?
Drink Water! Most people who workout have no idea how important water is for a bodybuilder. Water helps your kidneys break down all those amino acids that you take in, hydrates your muscles better than anything and much more! Fruits also contain a lot of water.
Who Are Your Favorite Bodybuilders?
Arnold Schwarzenegger and Steve Reeves.