Before I went to Iraq, my friend told me to find a hobby to keep you busy overseas. So I picked up bodybuilding and haven’t stopped since then, and that was 2009.
I didn’t concentrate on muscle groups, and did full body workouts several times a week.
It takes a while for you and your friends to see results, being consistent with your diet/workout is vital to maximizing your results.
Yes, I listen to a variety of different types (rap, and rock) but I LOVE the Rob Bailey Battle Tested album.
Unless I go to failure, I set a goal and push until I hit it without rest. It’s important to set small goals such as rep count and range for achieving your goal.
I plan and prep meals consistently every week. I hired a Nutritionist (Nate Hoppe and Jackie Hoppe IFBB Pro) to help me throughout contest prep and photoshoots. A typical meal for me is 8oz of chicken 1/2 cup of asparagus and 1/3 cup of almonds. High Fats, High proteins, NO carbs.
Signing with an elite fitness modeling agency ‘Silver Model Management’ and also being an exclusive SHREDZ athlete.
I stay lean year around, because I have to be ready for photoshoots, and competitions.
(HIIT) I do HIIT every day for 15 minutes on the treadmill, or going to a nearby mountain and doing sprint intervals.
I swap up my routine every week, but this is a typical week layout for training.
Monday - Chest: I really focus on doing 90% incline to get that "Arnold bucket chest" so incline flys, incline DB press, Incline press, Incline cable flys, I also do decline press, and butterfly machine.
Tuesday - Back: I always warm up with pullups, get a good blood pump before the workout, Seated row, dumbbell rows, Lat pull downs, deadlifts, along with others.
Wednesday - Hamstring/calves: Even though I’m focusing on hitting hams, I warm up back and forth between quad extensions and ham extension machine, this allows for good blood pump to prevent injury, Single ham string curl, wide leg dead lifts, leg press (feet wide apart), weighted lunges (take a BIG step) this will target glutes and hams/calves. Calves I do donkey calve raises, standing calve extensions, and leg press extensions
Thursday - Shoulders/Traps: I focus alot of light weight heavy reps with proper form, Alot of dumbbell isolation movements, front lateral raise, side lateral raise, "around the moon" works all 3 front, medial, rear delts, shoulder press both dumbbells and barbell, and cable extension isolation. Traps- Dumbbell and bar front/rear raises
Friday - Arm day - Bicep/Tricep: I do a lot of dumbbell exercises on each. Bicep, concentrated curl, preacher curls, hammer curls, side curls w/ DB, along with many others. Tricep, overhead arm extension I warm up with every time (DB) skull crushers, dumbbell laying down extension, push downs with cables, and rope cable pushdowns, along with many others.
Saturday - Quads/ Calves: quads leg press (feet close to each other) smith machine lunges, quad extension, front squat, many more Calves already explained in Wednesday portion
Sunday - OFF
For maintaining being lean this is my current diet plan.
Meal 1: 6 omega 3 eggs with 5 egg whites
Meal 2: Post workout... 50g of whey isolate protein with banana
Meal 3 to 6: 8 oz of Chicken, 1/3 cup of almonds, 1/2 cup of asparagus
Meal 7: 8 oz of Steak or salmon, 1/2 tsp of olive oil straight shot, 1/3 cup of almonds or 2 tbls of natural peanut butter, 1/2 cup of asparagus
Ifbb pro Ryan Hughes, Greg Plitt, and Ifbb pro Flex Lewis
Dymatize ISO 100, BSN Amino X, Multi vitamin, Fish oil pills daily, and the Alpha Male Stack my Shredz (Shredz fat burner, Diezel (testosterone) Creazine, and Vitaminz.
Colin Wayne Erwin
Year of birth: 1989, Weight: 225lbs Height: 6’1