I sure do. I was 12 years old and I decided to start curling some old sand filled weights I had in my basement while watching a Rocky movie. I was so sore the next day!
Over training and under eating. I always thought that muscle was built in the gym and that more time spent in the gym meant more muscle.
Two things keep me motivated and consistent.
1) I have worked to hard for what I do have and I know that I could start losing it at any time if I get lazy.
2) The guys standing at my right and on my left at the next show I do are probably drilling the iron and eating spot on so I can’t relax or I will go un-noticed.
I am most proud of the clients that I have trained to either live a better quality of life or to take home a top placing at a show. There is nothing more satisfying than knowing that I have helped someone else accomplish their health and fitness goals.
All day, I work in a gym! I assume you mean working out. In that case, I usually get my workouts done in 60 minutes in the off-season and 90 minutes + when I am preparing for a show. I have always lived by the motto- “Train to stimulate, not annihilate.”
Always changing to provide a new stimulus. We know that 8-12 reps is the best range for hypertrophy however, we can’t just lift in the same rep and set range forever without hitting a plateau. I usually spend 3 weeks in a strength phase with 5 sets of 4-6 reps, 5 weeks in a hypertrophy phase of 3-4 sets of 8-12 reps, followed by a 2 week de-load of low intensity foundation training.
Monday: Chest and bis
Flat bench press, incline hammer press, cable fly, alternating dumbbell curl, hammer curl
Tuesday: Heavy legs
Squats, GHR, hack squat, standing calf raises
Wednesday: Cardio and abs
20 min HIIT and various ab exercises
Thursday: Back and tris
Bent over barbell rows, pull-ups, hammer row, lat pull down, close grip bench press, skull crusher
Friday: Isolated legs
Split squat, Romanian dead lift, walking lunges, leg extensions, seated calf raises
Saturday: Shoulders and Chest
Standing military press, lateral db raise, upright rows, reverse fly, flat db press, incline bb press, db fly
When I am getting very close to a show I usually go about 320 grams of protein, 130 grams of carbohydrates, and 50 grams of fat.
Meal 1- 1 whole egg, 9 egg whites, 2 TBSP Salsa, 1 cup spinach, ½ cup oatmeal, 1,000mg CLA
Meal 2- 6 oz chicken breast, 5 oz yam, ½ cup broccoli, 1 fish oil, 6 almonds
Meal 3- 2 scoops whey, ½ cup oatmeal, 1,000mg CLA
Meal 4- 6 oz chicken, ½ cup broccoli, 6 almonds, 1,000mg CLA
Meal 5- 6 oz tilapia, 1 cup spinach, ½ TBSP olive oil, 1 TBSP vinegar, 1,000mg CLA
Meal 6- 10 egg whites, 1 cup spinach, 2 TBSP Salsa, 1 Fish oil
Meal 7- 2 scoops whey, 1,000mg CLA
ON Gold Standard- 100% whey
Higher Power- CLA
DotFit- Super Omega 3
DotFit- Muscle Defender (Glutamine)
DotFit- Creatine XXL
Melaleuca- Vitality 6
Apex- Caffeine free fat burn
Gum and the occasional rice cake with peanut butter and honey.
How good it will feel to stand on stage knowing that I left nothing behind
that I could have done different.