How did you get started?
As a kid I was always one of the smallest kids in my class. All through high school I weighed about 110 and couldn’t gain a pound. During the summer of 2001, I ran into an old friend from high school and I couldn’t believe the amazing transformation he went through. He went from a skinny guy to a lean and mean beast!
I decided right then and there that I wanted to look like that! Slowly gaining lean mass over a period of 9 years has brought me to a solid 160lbs.
Where does your motivation come from?
Seeing results is definitely the biggest motivator for me. After every muscle destroying set, every burning rep, every awful bite of tuna, I know I’m building a bigger, better and stronger me!
That keeps me hitting it hard and busting my ass day in and day out!
What workout routine has worked best for you?
I have a training split of five on and two off. Monday through Friday I am destroying these muscles. Saturday and Sunday I am resting, recovering and rebuilding.
Sample Routine:
Monday: Chest/ Calves
- Incline Barbell Press- 3 sets x 8-10 reps
- Incline Dumbbell Press- 3 sets x 8-10 reps
- Flat Dumbbell Press- 3 sets x 8-10 reps
- Decline Wide Grip Hammer Strength Press- 3 sets x 8-10 reps
- Cable Crossover- 7 sets x 10-12 (30 seconds rest in between sets)
- Standing Calf Raises- 3 sets x 10-12 reps
- Seated Calf Raises- 3 sets x 10-12 reps
- Donkey Calf Raises- 3 sets x 15-20 reps
Tuesday: Back
- Lat Pull Downs- 3 sets x 8-10 reps
- Romanian Dead lifts- 3 sets x 8-10reps
- T-Bar Rows- 3 sets x 8-10 reps
- Cable Rows- 3 sets x 8-10 reps
- One Arm Dumbbell Rows- 3 sets x 8-10 reps
- Straight Arm Cable Pull Downs- 7 sets x 10-12 reps (30 second rest in between sets)
Wednesday: Quads/ Hams/ Abs
- Barbell Squats- 3 sets x 8-10 reps
- Hammer Strength Hack Squat- 3 sets x 8-10 reps
- Walking Dumbbell Lunges- 3 sets x 10-12 reps
- Leg Extensions- 3 sets x 12-15 reps
- Seated Leg Curls- 3 sets x 10-12 reps
- Lying Leg Curls- 3 set x 10-12 reps
- Straight Leg Dead lifts- 3 sets x 10-12
- Standing Single Leg Leg Curls- 3 sets x 10-12 reps
- Windshield Wipers- 3 sets x 10 reps
- Cable Crunches- 3 sets x 10- 12 reps
- Cable Oblique Crunches- 3 sets x 12-15 reps
- Swiss ball Crunches- 3 sets x 15-20 reps
Thursday: Shoulders/ Traps
- Seated Dumbbell Press- 3 sets x 8-10 reps
- Lateral Dumbbell Raises- 3 sets x 8-10 reps
- Seated Hammer Strength Press- 3 sets x 8-10 reps
- Front Straight Bar Raises- 3 sets x 8-10 reps
- Seated Reverse Pec Deck Flyes- 3 sets x 8-10 reps
- Standing Dumbbell Shrugs- 3 sets x 8-10 reps
- Seated Hammer Strength Shrugs- 3set x 8-10 reps
- Smith Machine Shrugs- 3 sets x 15-20 reps
Friday: Bi’s/ Tris
- Straight Bar Curls- 3 sets x 8-10 reps
- Alternating Dumbbell Curls- 3 sets x 8-10 reps
- Alternating Dumbbell Hammer Curls- 3 sets x 8-10reps
- Cable/Rope Hammer Curls- 3 sets x 12-15 reps
- Close Grip Barbell Press- 3 sets x 8-10 reps
- Ez Bar Cable Press Downs- 3 sets x 8-10 reps
- Rope Extensions- 3 sets x 10-12 reps
- One Arm Reverse Grip Cable Extensions- 3 sets x 12-15 reps
Shoulder Pressing 100lbs x 7 Reps @ 158lbs
If you have to pick only 3 exercises, what would they be and why?
If I had to pick three different exercises they would be:
- Incline Barbell Press: To work the chest/triceps, & really bring out the line in the center of the chest
- Pull Ups: To work the back and biceps and really get those muscles as thick as possible
- Squats: To work the legs and that compound movement is also a great total body workout as well
What is your diet like?
My diet consists of a lot of lean meats, complex carbs and healthy fats. I eat every 2 1/2 to 3 hours religiously to keep the metabolism working at high speeds.
Sample Diet:
- 6:00 am – Whey Protein Shake with Glutamine
- 7:00 am- 6 egg whites, 1 cup oatmeal, 1 tsp peanut butter
- 10:00 am (Preworkout meal) – 1 can tuna, 2 slices whole wheat bread, 1/4 avocado
- 12:00 am- Workout
- 1:00 pm – Whey Protein Shake with Glutamine
- 2:00 pm (Post workout meal) – 8 oz. chicken breast, 1 cup white rice, 1/4 avocado
- 5:00 pm- 8 oz. salmon, 1 cup brown rice, 1/4 avocado
- 8:00 pm- 8 oz. chicken breast, 1 cup brown rice, avocado
- 10:00 pm – Casein Protein Shake with Glutamine
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 consists of a protein, complex carbs and healthy fats (1 can tuna, 2 slices whole wheat bread, 1/4 avocado) and my post workout meal consists of a protein, simple carbs and healthy fats (8 oz. chicken breast, 1 cup white rice, 1/4 avocado).
When trying to cut down do you prefer to use HIIT or just normal cardio?
I do not do any cardio. I stay lean by eating a clean balanced diet.
What is your supplementation like?
I am currently taking the following supplements:
- Multi-vitamin – Upon waking.
- L-Glutamine – 5gms upon waking, 5gms post workout and 5gms before bed to speed recovery and prevent muscles from being in a catabolic state.
- L-Arginine – 10gms 30 minutes pre workout for nitric oxide synthesis.
- Jack3d – 3 scoops 30 minutes pre workout for mental focus, power and “pump”.
- Glucose mine – 3 times daily for healthy joints.
- ZMA – 30 mins before bed to boost testosterone levels.
- Whey Protein- 25gms upon waking and 50gms post workout for fast absorbed proteins.
- Casein Protein- 50gms before bed for slow absorbing proteins.
Favorite Bodybuilder?
My all-time favorite bodybuilder/idol has to be Hidetada Yamagishi from Japan.
There are not many Asian people in the sport of bodybuilding and he is hanging with the best of the best! Awesome size, symmetry and dedication!
Favorite quote?
“Don’t count the days, make the days count.” – Muhammad Ali
Bodyspace: http://bodyspace.bodybuilding.com/KeepItTite04/
Photo Credits: James Le Photography
|
Great dedication bro. Keep up the great work
Great Diet + Great Training Routine + Great Supplementation= GREAT PHYSIQUE!!
Vu,
Great to see you looking so good. Wil Thomas sent me the link. Keep it up.
Mark
AWSOME physique and f**kin’ BADA$$ ink, definitely inspiring to me, keep up the great work!!!
Says he works out for an hour… whats his break between sets?
Bro in my case since I’m tryin to lose some BF you think I should do Cardio/lifting/dieting healthy or should i stick to Lifting and Dieting.
AWSOME physique bud, you look a lot bigger than your B/SPACE stats say. Diggin’ the ink work too, i’m working on getting more, that koi is f**kin’ crazy. Definitely what i want to acheive, both physically and artistically!!
Goal physique there. Awesome ink too
I have a question about your diet, is that what you eat daily or that is just an example.
Great look!
This is EXACTLY what I want to be like
Wow bro you are inspiring, the transformation you made is unreal! Keep it up… and nice tats
You are my hero
Inspiration, your awesome!
Amazing
WOW that’s a lot of sets.
How long must your weight sessions be? 1-5 to 2 hours?
Thanks
He has a great physique! And only at 158 lbs too.
Weight sessions shouldn’t go any longer than 1 to 1.5 and that’s including cardio.
What a beast. Some of the sickest tats i’ve seen, especially his koi fish on his back. FROTHHH
how long did it take you to start seeing results?? nice inc and keep it upp
Truly inspiring!
This is TRUE motivation!!! Big props to Woodbridge’s physique. Great interview
Legs?
height?
I enjoyed reading your interview.. I especially liked the part where you mentioned how you stay lean by eating a clean balanced diet! I’m not a cardio person either and I’m always getting asked how I have managed to stay lean without it. People need to understand the importance of a clean diet and heavy weight training! It does wonders to your body and you are a great example of that..
Good luck with your goals and thanks for sharing your workout and knowledge on here.. Simplyshredded.com rocks!!!
I would like to know what u did in the first place to get that lean, u wouldnt have started looking shredded like that ?? U must have dieted or done cardio at some stage unless u have ridiculous genetics.
i am inspired by you i weigh 225 but i want to be shredded like you. i started yesterday.
I love how he has “ZMA – too boost test levels” lol. We all know he’s shooting half a gram of probably (by the looks) prop a week. Also on Anavar and probably Clenbuterol as well.
Don’t be fooled people, he looks like this because of drugs, which is ok and I support drug use for muscle building but… don’t get a false hope of accomplishment, as the drugs were 50% of what you’re seeing.
at tonzareps: I only take ZMA and your other “average supps” and I usually look like that when I cut, maybe you just dont know what your doing?? yea that sounds better
tonzareps sounds mad
you look amazing really how i dream to look but to be honost,i dont think this is possible with out steroids or your genetics is unbelieveble good. If you did it natural way BIG RESPECT ,if you used steroids respect aswell but then just dont say that clean dieet can get you there. no hard feelings i hope:)
Some fools commenting. He weighs 160, and of course he’s in tip top shape all dried out for his photoshoot… It isn’t hard to stay shredded like this, but it takes determination. In no way does he seem drugged up. 9 years of hard training and strict diet. I assume those calling him out have a few months lifting experience, if that. Realize that drawing such false conclusions with no knowledge is pathetic.
Great inspiration, love the tattoos.. who was his artist?
dude, your tattoos are sick, and your a fuckin beast!!!!!!
Respect, great work! I was just wondering, I’m 5-10, weigh 155 pounds and I’m waaay skinnier. How tall are you?
All the jumping to conclusions about drugs pisses me off. How the hell do you know? Look at his before pictures, he was somewhat lean before hitting the iron. Meaning he probably has a fast metabolism making staying lean easier for him than most. After 9 years of solid dedication to the gym and spot on nutrition there is no telling what can be accomplished. Negative comments do nothing but show that you are not dedicated and consistent enough to make it happen for yourself.
No Cardio at all, wow…
Age?
well done pham, lol that shoulder press video…. Was impressive.
you look great..keep up the hard work.
What kind of diet do you follow on your off days?
3 scoops of JACKED?! Wow, I’m surprised you haven’t had a heart attack.
This dude is inspiration to me. Physique, is about where I want to get. Hopefully hard work pays off.
WOW! tHANK YOU FOR AN AMAZING SITE