How did you get started with bodybuilding?
I started weight-training (not necessarily bodybuilding) when I was 11 years old. My dad had a roommate who was a bodybuilder and I was fascinated with his physique. I use to read his muscle magazines and was intrigued on the size and shape of bodybuilders. Also, cannot forget about Arnold and all of his movies: Conan, Terminator, Commando etc.
However, I didn’t start bodybuilding or start training like a bodybuilder, meaning training all my bodyparts, including legs, until I was 17 years old.
What gets you motivated?
Originally, it came from wanted to be bigger. When I was in my pre-teen years I was always one of the smaller kids, though I was athletic and fast, I wanted to be bigger and stronger, plus I wanted to impress the girls. But now, it’s from wanting to glorify my Lord, Jesus Christ, and wanting to do much more with the gifts that he has given me.
It is not hard for me to be motivated, I love being in the gym and I love to make improvements. I have always been one to stick to a goal, and succeed at it, if I want it bad enough.
What workout routine has worked best for you?
I train my entire body once per week. I have what I call and A) workout and a B) workout; this is an exact look at my schedule and my training, however, my reps, and sets may change depending on my off-season and on season goals.
Monday (Chest/Abs/Traps) (A)
-
Incline Smith machine- 3-4 sets, reps 8-15 - Flat Dumbbell Press- 3-4 sets, reps 8-15
- Pec Dec 2-3 sets, reps 10-15
- Cable dip (for lower pec) 3 sets 20 reps
- Seated Dumbbell raises with feet (lower abs) 3 sets and drop sets of 20-25 reps
- Hanging leg raises- 3 sets of 30-40 reps
- Decline Bench Sit ups- 3 sets 20
- Rope Crunches- 3 sets of 10-15 reps
- Dumbbell Shrugs- 3 sets of 20-40 reps
*reps and sets the similar as above*
(B)
- Flat Dumbbell Press
- Incline Smith Machine
- Decline Dumbbell Press
- Cable Cross Over
- Hanging leg raises
- Seated Dumbbell raises
- Abs on machine
- Crunches
- Shrugs on Smith Machine
- bent over dumbbell pull back for upper traps
Tuesday (Back/Shoulders) (A)
- Wide grip pull ups- 3 sets failure
- Wide grip pull downs behind neck- 3 sets of 10-15 reps
- Dumbbell rows- 3 sets of 5-15 reps
- Seated cable rows- 3 sets of 10-15 reps
- Shoulders: Dumbbell press- 3 sets of 10-20 reps
- Dumbbell side laterals- 3 sets of 10 reps
- Bent over Dumbbell side laterals- 3 sets of 15 reps
- Upright Rows- 3 sets of 10-15 reps
*reps and sets the similar as above*
(B)
- Wide grip pull down
- Dumbbell Rows
- Underhand pull ups to failure– 3 sets
- Seated cable rows for upper back- 3 sets to failure- 10-15 reps
- Incline Machine Shoulder Press
- Rear Dumbbell Laterals
- Sitting Dumbbell Side Laterals
Thursday (Legs) (A)
- Squats- 4 sets of 10- 15 reps
- Dumbbell Squats (for outer quad)- 3 sets of 5-12 reps
- Leg Press (tear drop)- 3 sets of 8-15 reps
- Leg Extensions- 3 sets of 15-20 reps
- Hamstrings: Sitting Leg Curl- 3 sets of 10-15 reps
- Lying Leg Curl (outer ham) 3 sets of 10 reps
- Lying Leg Curl (inner ham) 3 sets of 10 reps
- Smith Machine deadlifts- 3 sets of 10-15 reps
- Hyper Extensions- 3 sets of 15 reps
*reps and sets the similar as above*
(B)
Lying Leg Curl (inner hams)- Lying Leg curl (outer hams)
- Sitting ham curl (lower hams)
- Dumbbell deads- 3 sets of 20-25 reps
- Hyper Extensions
- Quads: Leg Extensions
- Smith Machine Squats
- Dumbbell Squats
- Leg Press
Friday (Biceps/Triceps) (A)
- Smith Machine Press- 3 sets of 10-12 reps
- Tricep Extension press down- 3 sets of 20 reps
- Skull Crushers- 3 sets of 10-20 reps
- Rope Tricep extensions- 3 sets of 10-15 reps
- Biceps: Dumbbell Curl- 3 sets of 10 reps
- Preacher Barbell Curl- 3 sets of 10 reps
- Hammer Dumbbell Curl- 3 sets of 15 reps
*reps and sets the similar as above*
(B)
- Barbell Curl- 3 sets of 5-10 reps
- Preacher Barbell Curl
- Hammer Dumbbell Curl
- Reverse Barbell Curl- 3 sets of 15 reps
- Smith Machine Press
- Skull Crushers
- Tricep Extension
- Rope Tricep Extension
If you have to pick only 3 exercises, what would they be and why?
- Squats – Because it has an overall effect on your body. It raises your body’s natural growth hormone and testosterone levels higher than most exercise’s because it works so many muscles- back, quads, hams, glutes and calves.
- Deadlifts: I actually am not doing them currently because of issues I have had in the past with my lower back, but if I only had 3 exercises to choose from, this would be the other because of the overall effect it has on one’s body, like squats.
- Dumbbell press – Hey, what can I say, it’s a show piece exercise, which is the chest. Got to look good and be healthy.
What is your diet like?
These are the typical foods I eat in no particular order:
- Protein: Fish, steak, hamburger, cottage cheese, chicken, eggs and turkey
- Carbohydrates: Rice cakes, yams, sweet potatoes, apples, oranges, grapes, rice, wheat bread
- Fat: Any nuts, but I get most of my fats in my meats.
They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?
My pre-workout meal might be as simple as a protein shake and a banana, however, my biggest meal is my post work out meal, so I may have 8 eight whites and 2 yolks, 1 yam, 8 rice cakes, an apple and a granola bar. That’s typically what I had pre-contest.
When trying to cut down do you prefer to use HIIT or just normal cardio?
Normal cardio – about 4-5 hours weekly, depending on my calorie intake.
If I ate more, I would do more cardio, if less, less cardio.
What is your supplementation like?
I am sponsored by Cytogenix, so I took the following products:
- 1 serving of Xendadrine in the a.m. to help burn the fat and wake me up.
- 1-2 scoops of Cytonox, which is a N.O. product
- 1 serving of Cytocell after my workout
**5 days prior to show, I also take Taraxatone 2 tabs twice daily up to the show date to help release any subcutaneous water.
Favorite Bodybuilders?
Arnold (of course), Brian Whitacre, Jim Cordova, Kevin Levrone
Favorite Quote?
“So whether you eat or drink or whatever you do, do it all for the glory of God” (1 Corinth 11:7). That’s my main motivation from here on out, to glorify my Lord, Jesus Christ.
Bodyspace: http://bodyspace.bodybuilding.com/tdinh/
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