Beast Mode: Fitness Model Obi Vincent Talks With Simplyshredded.com

Quick Stats:

Age: 27
Height: 6’2” – 188 cm
Weight: 240 lbs – 108 kg

2

How did you get started with bodybuilding?

Growing up I was the chubby lazy kid who never participated in any sports and just ate all the junk food you could imagine! If you can name it I have probably eaten it! So I decided to make a change and started weight training seriously in my early twenties. It all happened on a night out in the city I saw a guy who had an incredible physique and went up to him and asked for advice.

I listened to every word and advice he gave me and literally followed it to a T. That you could say was the start to building the physique I have today!

1

Where does your motivation come from?

My motivation comes from seeing the results of the hard work I put in day in and day out. Once you see results it does become an addiction. I also have promised myself to NEVER become the fat lazy kid I once was!

Also the encouragement and support I get from people is great motivation, and in all honesty I simply love this lifestyle.

3

What workout routine has worked best for you?

The best routine for my body has been a mixture of Strength Training and High Volume Training. I find that certain parts of my body (Hamstrings) react well with low volume whilst others react very well to super high volume (Quads & Chest). My style of training overall is Super High Volume and I train until I feel that I have completely “destroyed” the body part that I am training on that day.

Full Routine:

Monday – Back/Abs

  • Deadlifts 5 Sets X 12, 10, 8, 5, 5 Reps
  • Wide Grip Weighted Pull Ups 4 Sets X 12 Reps
  • Single Arm Dumbbell Rows 4 Sets X 15 Reps
  • Seated Close Grip Rows 4 Sets X 15 Reps
  • Lat Pull Downs 4 Sets X 12 Reps (Last Set Drop Set)
  • Close Grip Under Hand Pull Downs 4 Sets X 12 (Last Set Drop Set)
  • Hanging Leg Raises 3 Sets X Failure
  • Ab Wheel Rollouts 3 Sets X Failure
  • Swiss Ball Pikes 3 Sets X Failure
  • Cable Rope Crunches 3 Sets X Failure

Tuesday – Delts/Traps

  • Barbell Military Press 10 Sets X 10 Reps
  • Shrugs 10 Sets X 10 Reps
  • Close Grip Dumbbell Press 3 Sets X 12 Reps
  • Dumbbell Lateral Raises 3 Sets X 12 Reps
  • Cable Cross Overs 3 Sets X 20 Reps

Wednesday – Quads/Hamstrings

  • Leg Extensions 5 Sets X 25 Reps
  • Squats 5 Sets X 12 Reps
  • Dumbbell Split Squats 5 X 10 Reps Each Leg
  • Leg Press 5 Sets X 20 Reps
  • Walking Lunges 3 Sets X 50 Steps
  • Stiff Leg Deadlifts 5 Sets X 8 Reps
  • Standing Single Leg Curl 5 Sets X 8 Reps
  • Reverse Barbell Lunges 5 Sets X 12 Reps
  • Lying Leg Curls 5 Sets X 10 Reps

Thursday – Biceps/Triceps

  • EZ Bar Curls Under Hand Grip 4 Sets X 12 Reps
  • EZ Bar Curls (Over Hand) Grip 4 Sets X 12 Reps
  • Tricep Dips 4 Sets X 12 Reps
  • Incline Bicep Curls 4 Sets X 12 Reps
  • Lying Triceps Skull Crushers 4 Sets X 12 Reps
  • Close Grip Bench Press 3 Sets X 12 Reps
  • Standing Dumbbell Hammer Curls 3 Sets X 12 Reps
  • Cable Rope Curls 3 Sets X Failure
  • Cable Rope Tricep Push Down 3 Sets X Failure

Friday – Chest

  • Cable Fly’s 4 Sets X 20 Reps
  • Incline Dumbbell Chest Press 5 Sets X 12 Reps
  • Weighted Chest Dips 5 Sets X 12 Reps
  • Incline Dumbbell Fly’s 5 Sets X 12 Reps
  • Decline Chest Press 3 Sets X 12 Reps
  • Press Ups 3 X Failure
  • Cable Fly’s 2 X Drop Sets

Saturday – Active Recovery

  • Foam Rolling and Mobility or Yoga

Sunday – Quads/Hamstrings

  • Leg Extensions 5 Sets X 25 Reps
  • Squats 5 Sets X 12 Reps
  • Dumbbell Split Squats 5 X 10 Reps Each Leg
  • Leg Press 5 Sets X 20 Reps
  • Walking Lunges 3 Sets X 50 Steps
  • Stiff Leg Deadlifts 5 Sets X 8 Reps
  • Standing Single Leg Curl 5 Sets X 8 Reps
  • Reverse Barbell Lunges 5 Sets X 12 Reps
  • Lying Leg Curls 5 Sets X 10 Reps

4

If you had to pick only 3 exercises, what would they be and why?

  1. Squats – A great compound exercise and THE best exercise for building size on your legs.
  2. Pull Ups – I can’t emphasize how great pull ups are for developing your back. I always include these in my routine both Wide and Close Grip Pulls.
  3. Deadlifts – Again one of the most fundamental exercises in my opinion, they are great for building strength in the core, lower back and also developing the hamstrings.

6

What is your diet like?

My diet is all about keeping it simple whilst also enjoying the odd “dirty food” now and then. I know what works for my body and what doesn’t and tend to eat according to how I feel on that day.

Full Diet:

  • Meal 1: Powdered Greens, Apple Cider Vinegar & a Protein Shake
  • Meal 2: 8 Egg Whites & 2 Whole Eggs with Vegetables & 200g Ground Beef
  • Meal 3: 300g Skinless Chicken Legs with Rice & mixed Vegetables
  • Meal 4: 200g Chicken Breast with Rice
  • Meal 5: 250g Fish with mixed Vegetables
  • Meal 6: 30g Oat Biscuits with 2 tbsp. Nut Butter & 150g Berries

5

When trying to cut down do you prefer to use HIIT or just normal cardio?

I use a mixture of steady state cardio and HIIT. I like to mix things up and keep it fresh as it makes cardio less boring.

7

What is your supplementation like?

  • Whey Protein
  • Essential Amino Acids
  • Creatine Monohydrate
  • L-Arginine
  • Beta Alanine
  • Omega 3
  • Probiotics
  • ZMA

8

Favorite Quote?

“The greatest glory in living lies not in never falling, but in rising every time we fall” – Nelson Mandela

Website: www.obi-fitness.com
Facebook: www.facebook.com/obivincentfitness
Instagram: www.instagram.com/obi_vincent