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How did you get started with bodybuilding?

I’ve lifted since I was 15 for high school sports but didn’t really start looking into bodybuilding till I was 19 or so. I would see some big guys at random gyms, pushing heavy weight and I’d always get motivated by that. After a couple years of training I’d always get asked “What show are you competing in” then one day I decided to just say screw it and enter one.

Where does your motivation come from?

I need little to no motivation to workout. I’ve never lifted for girls or anything silly like that. I lifted because it was something me and my buddies did in high school for competitive fun, trying to out lift each other and just get bigger.

The only motivation I need is for the eating portion of bodybuilding in which case a picture of Ronnie Coleman will usually help me scarf food down.

What workout routine has worked best for you?

Here is my workout routine:

Monday – Chest/Triceps

• DB Incline Press: 3×8-12
• HammerStrength Press: 3×8-12
• DB Pullovers: 3×10-15
• Macine Flys or Cable flys: 7×10-15 with 30 second rests
• DB Skullcrushers: 3×10-12
• Rope Pushdowns: 3×12-15
• Dips: 3 sets to failure

Tuesday – Back/Biceps

• Chinups: 3×8-10
• Bent Barbell Row: 4×10-12
• Lat Pulldowns: 3×10-15
• Seated Cable Row: 3×10-15
• Alternating DB Curls: 3×6-10
• EZ Bar Curls: 3×10-15
• Preacher Curls: 3×8-12

Thursday – Shoulders

• Standing Barbell Press: 4×5-10
• Widegrip Upright Row: 3×10-15
• Db Lateral Raises: 3×10-15

Friday – Quads

• Squats: 4×5-10
• Leg Press: 4×10-20
• Leg Extensions: 3×8-15

Sunday – Hamstrings

• Stiffleg Deads: 4×10-15
• Lying Leg Curls: 3×10-15
• Seated Leg Curls: 3×10-15

I like lower reps on compound mass building movements to start the workout (anywhere from 5 to 8) then I’ll choose 2 or 3 more exercises where I’ll do higher reps.

What is your diet like?

40 to 60 grams of protein at every meal (5 to 6) from either chicken or beef and 40 to 60 grams of carbs at every meal from either oats, baked potatoes, or pasta. I’ll have one or two shakes in a day as well upon waking and/or after a workout. Whole foods are rougher to get down multiple times a day but have proven better than relying on shakes for muscle growth and energy.

Sample Diet

• Meal 1: Protein shake with 60grams of protein
• Meal 2: 10 ounces Chicken and 10ounces Baked Potato
• Meal 3: 8-10 ounces of beef and 1 cup of pasta
• Meal 4: Protein Shake
• Meal 5: 8-10 ounces Chicken and  1cup of Pasta
• Meal 6: 8-10 ounces of beef with either a cup of oat or 10 ounces of baked potato

They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?

• Preworkout is usually baked potato and beef or chicken and pasta.
• Postworkout is a shake with 60grams of protein

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

I prefer HIIT just because I actually have to use my brain ever two or three minutes when I’m switching up intensities but I believe slower low intensity cardio is better for muscle preservation. It’s just probably the most boring and tedious activity on the planet.

Supplement Stack?

• Protein (Whey)
• BCAA’s
• Vitamin C

Favorite Bodybuilders?

Ronnie Coleman, Kevin Levrone, Phil Heath, Kai Greene

Favorite Quote?

“Er body wanna be a bodybuilda, but ya’ll dont wanna do deez lunges tho” – Ronnie Coleman

Bodyspace: http://bodyspace.bodybuilding.com/W1LL/

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