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How did you get started in Bodybuilding?

Females were my reason for bodybuilding. At the age of 16 I said i wanted to get some muscle so I could get all the girls so on the day of my birthday i got my first pair of dumbells. Eventually down the road I wasn’t doing it because of the girls I was doing it because i loved working out and seeing my body change. Such a great feeling.

What is the training routine you used do build all your mass?

I believe in training heavy and lots of volume. I will often throw in some drop sets and supersets in to the mix. I also use all rep ranges, anything from 2-15 during my workouts. Believe it or not you can still benefit from those real low rep sets. The only time I do one rep is on deadlifts. I do any where from 16-20 sets sometimes more, and its all about the freeweight movements. I try to hit the weakest body parts first so my split would look something like this.

• Monday – Chest/Triceps
• Tuesday – Legs
• Wednesday – Shoulders/Biceps
• Thursday – Back
• Friday- Legs or Chest or Both
• Saturday – Rest
• Sunday – Rest

Below are the latest workouts i did for each body part so you can see what I usally do in my workouts. Sometimes I lift real heavy and sometimes I lift light but with more focus on my form, all depends on how I feel aswell.

Monday – Chest/Triceps

Flat Barbell

• 135
• 135
• 225
• 275
• 315
• 315
• 345

Incline Barbell

• 225
• 275
• 225
• 225

Incline Flys

• 40lbs
• 60lbs
• 70lbs
• 80lbs

Dips

• 3 sets – bodyweight

Rope Pressdowns

• Average weight 3-4 sets

Dumbbell One Arm Triceps Extension

• 40lbs
• 50lbs
• 50lbs
• 60lbs

One Arm Cable Press Downs

• I do these for 5-7 sets non stop

Chest/Arm Workout

Tuesday – Legs

Front Squats

• 135
• 135
• 225
• 225
• 225
• 225

Hack Squat

• 2 45 plates on each side
• 3 45 plates on each side
• 4 45 plates on each side

One Leg Ext

• 45lbs doing each leg over again until i could not do anymore
• 70lbs doing each leg over again until i could do anymore
• 90 doing each leg over again until i cant do anymore

One Leg Press

• 3 45 plates on each side
• 3 45 plates on each side+ 25 on each side
• 3 45 plates on each side+ 25 on each side-after that set i used both legs to bang out some more reps

Seated Leg Curls

• 6-7 sets

One Leg Curls

• 3-4 sets

Leg Workout Video (Part 1)

Leg Workout Video (Part 2)

Wednesday – Shoulders/Biceps

Seated Barbell Press

• 135
• 135
• 185
• 210
• 220 drop set 185 drop set 135

Standing Dumbbell Lateral Raises

• 40lbs
• 50lbs
• 60lbs drop set 25lbs

Wide Grip Barbell Upright Rows

• 135
• 185
• 200 drop set 135

The next two movements were supersetted with each other

Laying Incline Dumbbell Lateral Raise

• 20lbs
• 20lbs
• 20lbs
• 20lbs

Cross Over Cables

• 4 sets

Standing Dumbell Curls

• 50lbs
• 60lbs
• 70lbs drop set 40lbs

Dumbell Preacher Curls

• 40lbs
• 50lbs
• 60lbs
• 60lbs

Seated Hammer Curls

• 50lbs
• 60lbs
• 60lbs

Barbell Curls

• 135lbs
• 95lbs
• 95lbs

Shoulder Workout Video

Shoulder Dumbell Press (Heavy)

Pumping The Biceps

Thursday – Back

Wide Grip Pulldowns

• 4 sets

Tbar Rows

• 4 45 plates
• 6 45 plates
• 6 45 plates plus 25
• 6 45 plates plus 25

Deadlifts – (this was my first time doing this as third movement)

• 315
• 405
• 515

Pull Ups

• 4 sets – Bodyweight

Close Grip Pulldowns

• 4 sets

Seated Cable Rows

• 4sets

Back Workout Video

How do your training, diet and supplements differ from pre comp to offseason?

If I lifted heavy to put on the muscle then I’m also going to lift heavy to keep the muscle when dieting down. Basically my training stays the same year round. I don’t do any cardio at all in the offseason, so I just add cardio when dieting. My supplements for the offseason consist of Whey, Creatine, Multivitamin, and sometimes Nitric Oxide. When in the pre comp/dieting season its the same except i add the following: Fish Oil, BCAA’s and a Fat Burner. The difference between pre comp/dieting and offseason diet is that i will lower my carbs and take in more fat when in pre comp/dieting season, and no cheating is allowed. I leave all the cheat meals and treats for my offseason diet.

What is your diet like?

Well when bulking my diet deals with alot of constant eating. I dont count calories at all, but I eat alot of carbs. My main carb sources include Rice, Wheat Bread, Whole Grain Cereal, and Potatoes. My main source of protein is Whey because its cheaper, it last longer, no cooking is needed and it gets the job done. But I also eat Fish, Chicken, Shrimp, and Eggs as well. When cutting I still eat those same foods I listed before although the only thing different is my carbs are reduced from having them in every meal to maby 2-3 meals. I also try to get between 40-50 grams of protein a meal. Unlike when I’m bulking, I make it my duty to get some fat in. My fat sources include Peanuts, Sunflower Seeds, Eggs, Fish Oil, and Peanut Butter.

Do you prefer low intensity cardio or HIIT to get shredded?

I perfer low intensity but i will throw HIIT in the mix here and there.

What plans do you have for the future?

My plans are to hopefully turn Pro and be a great spokesman for the sport of bodybuilding. Also, depending on how much more size I put on, I will be stepping back on the stage sometime in 2010 and I might look into doing some powerlifting competions as well.

Any favorite or motivational quotes you’d like to share?

Eat Train sleep and you will grow. I have this on my dog tags I wear
Shut up and squat.
No pain No gain
Train beyond the pain
Everybody wanna be a bodybuilder… no-one wants to lift no heavy ass weights
It’s not how much you can bench it’s how much you look like you can bench

Below are some of my own sayings:

Gotta get it done
Easy weight cuzzz
Yeah yeah yeah

Bodyspace:www.bodyspace.com/ygbodybuilder10/

Bodybuilding is my life

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