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Triangle Push-Ups

The Move:
Triangle Push-Ups

Why: The triangle push-up gets its name from the position of your hands. Mastering this movement with a modified position of knees on the ground is recommended to keep proper form. The triangle push-up is an excellent total body and core exercise with emphasis on triceps.

How: Begin the move by positioning hands on the mat directly under chest with fingers spread and thumbs and forefingers touching, making a triangle shape. Straighten legs in a plank position (harder) or knees on ground (easier). Make sure the back is flat and abs are engaged as you bend the elbows, lowering until your chin or chest touches the mat. At the bottom of the movement your elbows will naturally flare out to the side. Press back up to starting position while keeping a rigid torso through entire movement.

brooke-stacey-arm-workout-triangle-push-up-2 - Women's Health and Fitness magazine.

Nail it: If you can’t go all the way down to a full push-up, go as far as you can and work your way up to a full push-up as strength grows. Exhale breath as you push back up to starting position.

 

Workout by: Brooke Stacey

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Triangle Push-Ups

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Seated triceps dumbbell press

Seated triceps dumbbell press Target and strengthen your arms with the seated triceps dumbbell press.The Move: Seated Triceps Dumbbell PressWhy: Doing seated dumbbell triceps presses allows you to concentrate specifically on strengthening. Isolated tricep exercises build muscle.How: Sit down on a bench and grasp a dumbbell with both hands and hold it overhead at arms length. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance behind your head until your forearms touch your biceps. Go back to the starting position by using the triceps to raise the dumbbell

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Seated triceps dumbbell press

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Apply Here To Be A Transformation Of The Week!

Body Transformation: Paula Knaley Is In The Shape Of Her Life!

Why I decided to transform

At one point in my life, I held onto some weight from three pregnancies, I cared for my terminally ill mom, did not sleep well, felt depressed, and was saddled with far too much stress.

Needless to say, this combination made me at my heaviest during this time. Going into the fourth decade of my life in November 2010 sparked something in me; it became the catalyst to make changes!

In February of 2011, I decided joining a gym was the best way to get started. I felt that the only thing I had control over was my own physical appearance and health. The latter was the most important thing I wanted to change! As part of signing up, I was given three free sessions with a personal trainer, which I initially wasn’t interested in.

Somehow those three sessions drove out the competitive drive and feral beast in me. I saw the value in personal training, and from that point onward, I knew I made some of the best life-altering decisions of my life.

Before

After

AGE 40 / HEIGHT 5’8″ / BODY FAT 36%

AGE 42 / HEIGHT 5’8″ / BODY FAT 19%

Post To Fitboard

How I accomplished my goals

During my entire transformation, I faced many adversities in both my training and personal life. My mother passed away in April of 2012. In June of that year, my 11 year old son underwent an extensive chest surgery, and a month later, my husband was diagnosed with his second occurrence of melanoma. It was a very tough time. In training, I couldn’t fathom making such huge changes to my life at first, but I did not give up. I turned to books, the internet (Bodybuilding.com), and trainers at the gym for help.

I inched along slowly, training one day a week with a trainer and not knowing what to do the other four days at the gym. I knew they offered classes and boot camps that were also taught by trainers, but I felt intimidated at first. I forced myself to go to my first class, a “Core and More” class. Not long after, I almost got up and walked out because I couldn’t do many of the things the trainer was instructing us to do.

For whatever reason—embarrassment, fear of failure, or just plain stubbornness—I managed to stick with it, week after week, and began to be able to do things I couldn’t do the week before. It helped that there was a woman named Mary who excelled in every class I took; she was a real inspiration to me: cut, lean and very athletic. Mary could do anything the trainers threw at her. Her encouragement, along with the results I was seeing, really motivated me to keep going.

“I am a better wife and mother because of how I feel mentally and physically.”

I have my trainer, Kurt Jones, to attribute greatly to my success. He was a tough, hard-nosed, no-nonsense trainer and gave me exactly what I needed. He did not hand out complements very often, but when he gave me one, I knew I had earned it and worked my ass off to get it! Without a doubt, Kurt Jones was a huge factor in my success, aside from my own willingness to work hard and be consistent and disciplined at the gym and at home.

I continued my workouts and nutrition through all of my stress, as they had now become my lifestyle, addiction, and quite honestly, my saving grace. Keeping a food log was also very critical to my success. Without the workouts with Kurt and encouragement from my friends at the gym, I do not know how I would have survived the stress, worry, and anxiety of this crushing stress. Despite how badly I get emotionally torn up, Kurt would never let me hang my head and instead told me to harness my rocky emotions into strength.

In addition to my personal trainer and Mary, the support of my husband and kids were so indispensable. They understood my selfish need to spend a lot of time at the gym—sometimes twice a day—and to cook a lot of new, “weird” things. Things like spaghetti squash, quinoa, kale, almond butter, coconut oil, and almond milk, to name a few of the “new” things I introduced into our household pantry and refrigerator.

What has changed most is my own self-perception. I am a better wife and mother because of how I feel mentally and physically. My investment in my health has benefitted my family. As a result, my kids know what a serving size is, how to read food labels, and what good carbs and protein sources are. I share my healthy recipes with others as well.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

What aspect challenged me the most

The hardest part of the journey for me was getting started with the nutrition changes. I had to educate myself on what “clean eating” was and how to support my efforts at the gym.

Of course, what I ate before and after workouts helped maximize my results. It helped me to adhere to good eating when I wrote in a food diary. The work outs were tough, no doubt, but I actually learned to love those as well as the clean eating lifestyle.

My future fitness plans

Since attaining my goals of losing 50 pounds and body fat percentage of 19 in 2012, I have basically been maintaining. Weight loss is no longer my goal, but I change my work out routines to continue to build strength, muscle, and keep my fitness level. To that end, I still work out five days per week.

“I learned that surrounding yourself with supportive, educated people who have similar goals is key.”

For my 43rd birthday in November 2013, I had the “after” pictures taken. As a gift to myself and documentation of my journey, I had a friend who is a photographer, Scott Petranek, come and shoot pictures during one of my workouts with Kurt. At age 43, I am currently in the best shape of my life and I love the way my body looks. I feel great and know I am doing everything I can to optimize my health.

People have suggested I compete, and although I appreciate the compliment, it’s just not something I am interested in. I officially consider myself a “gym rat” and plan to continue to train hard simply because I love it.

Suggestions for aspiring transformers

My favorite quote is, “You can’t out-exercise a bad diet!”—it’s so profound and true. What you put in your mouth supports what you do in the gym. An honest, detailed food log kept me accountable and was critical to my daily food planning.

I learned that surrounding yourself with supportive, educated people who have similar goals is key. Join a gym, hire a trainer, do your own research — any or all of these are integral to success.

“Anyone who is determined, willing to work hard, and dedicated can obtain these kinds of results.”

If you are going to go through the trouble of making a nutrition and work out plan, follow them! You don’t have to be a competitive body builder to get ripped and lean. When I first started this journey, I had never seen “an average woman” look like my friend Mary did, or be able to perform feats of strength and stability that she did.

Anyone who is determined, willing to work hard, and dedicated can obtain these kinds of results. It’s a great feeling knowing you earned the results because they aren’t going to happen any other way.

How Bodybuilding.com helped me reach my goals

I especially like tuning into BodyBuilding.com on Facebook for daily news feeds from the site. The articles on exercise ideas for specific lifts are some of my favorite. New ideas, new workouts, and the “why” behind certain principles all help me better understand this health aspect of my life.

Reading other people’s personal stories has been truly inspirational and worth reading. I loved that I learned so much throughout my journey, and I hope to continue to learn.

Paula’s Top 5 Gym Tracks

  1. “Lola Montez” by Volbeat
  2. “Lift Me Up” by Five Finger Death Punch
  3. “Yeah” by Usher
  4. “Supermassive Black Hole” by Muse
  5. “Sweat” by David Guetta (feat. Snoop Dogg)

 

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Body Transformation: Paula Knaley Is In The Shape Of Her Life!

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Jogging-Treadmill

James Grage's Rewired 9-Week Fitness Trainer – Day 12, Shoulders, Calves, Abs

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Today’s assignment is shoulders, abs, and calves, but just like the other workouts in phase one, you’ll be doing as much ab work during the warm-up as during the weighted crunches at the end.

If you’ve never done seated overhead throws before, then it was probably a bit of a struggle to learn them last week. But don’t take that as an excuse to sleep through the plank—or even worse, to tent your hips up or let them droop down. Stay strong, clench your glutes and abs, and build the kind of tension that will have you begging for those 30 seconds to end!

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Get incredible results with these hand-picked supplement combos!

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Train hard and recover like a pro with these essentials!*

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About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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James Grage's Rewired 9-Week Fitness Trainer – Day 12, Shoulders, Calves, Abs

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Amateur Bodybuilder Of The Week: Engineering Student Learns The Science Of Shred!

QHow did your bodybuilding journey begin?

My nickname was Skinny Vinny in junior and high school because all I did was sit at home and play video games. I didn’t discover my passion for lifting until I played football as a high school junior. I started doing basic lifts and didn’t worry about macros or nutrition. As my gains increased, so did my interest in bodybuilding science.

I started researching on Bodybuilding.com and realized the importance of dieting. With this newfound knowledge and advice, my results multiplied. By my junior year of college, I put on 30 pounds of muscle.

Lifting daily and eating properly was amazing, but I felt like something was missing. I pinpointed the issue in March 2013 while I was working out: I didn’t have a defined goal. I always wanted to motivate and inspire others and thought what better way than to land a magazine cover. If only one person picked up the magazine and was inspired by me, it would be worth it. So I decided to compete in men’s physique to make my goal a reality.

Cool Fact

When Vinny isn’t crushing the weights to perfect his physique, he’s absorbing knowledge in the classroom to become a civil engineer!

I proceeded to search for a trainer who would take me on provide advice. That’s when I discovered my competition team, Method Training. The founder, Anthony Tumminello, took me under his wing and I competed on June 1, 2013, at age 21 weighing 161 pounds with 5 percent body fat. I finished 6-out-of-16 and was upset that I didn’t place.

I realized that strength comes from failure and a fire was lit within me. I promised to keep competing until I achieved my goal and did my best at every show. With new motivation, I competed in my second show on November 16, 2013, and finished 11-out-of-24 weighing 164 pounds with 4 percent body fat. I didn’t place, but my physique improved and will only get better.

2014 will be the year I place and take one step closer to a magazine cover, and eventually, the Olympia stage.

“2014 will be the year I place and take one step closer to a magazine cover, and eventually, the Olympia stage.”

What workout regimen delivered the best results?

I throw in three HIIT cardio sessions per week and do steady-state cardio depending on how I look and feel.

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Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

My on-season meal plan is very strict. On every fourth day, I double my carb intake to retain size and increase energy.

What supplements gave you the greatest gains?

“Without facing adversity, you can’t grow and adapt.”

How did your passion for bodybuilding emerge?

Bodybuilding is essential for self-growth. The discipline and determination that comes from lifting and dieting helped me learn what it means to succeed. Bodybuilding showed me that failure isn’t awful; it’s positive and can be used to my advantage. Without facing adversity, you can’t grow and adapt.

What or who motivated you to be a bodybuilder?

I admire athletes with solid builds, but seeing Arnold Schwarzenegger really accelerated my motivation. Greg Plitt was a big factor to formulate my goal to land a magazine cover. I realized that if I had the right mindset, I could accomplish anything.

Where did you go for inspiration?

My workout partner and close friend is a constant source of inspiration. He supports my fitness goals and motivates me to push past my breaking point. My trainer and team are added inspiration too. They always give me advice and share training knowledge.

What are your future bodybuilding plans?

I’m preparing for back-to-back shows in June 2014 to place and nationally qualify. Once I’m nationally qualified, I’ll receive my pro card, and eventually compete in the Olympia.

With the help Anthony Tumminello, my trainer and Method Training founder, I will land a magazine cover and inspire others. I plan to receive my personnel training certification and spread my knowledge and motivation to others who started like I did.

What is the most important bodybuilding tip?

Mindset is everything. If your mind can, your body will follow. Be confident and never doubt yourself. The second you do, you’re fighting a losing battle.

Who is your favorite bodybuilder?

My favorite professional bodybuilder is Kai Greene. Reading about his story and where he came from is inspiring. I could listen to his motivational videos for hours and have at times used them to get off my chair and into the gym. His physique is incredible and he always improves.

How did bodybuilding.com help you reach your goals?

I acquired most of my knowledge about fitness from articles on Bodybuilding.com. When I first started, I spent hours sitting in front of my computer absorbing as much as possible from the site. Bodybuilding.com played a big part to create my physique. Ordering supplements is very easy and Bodybuilding.com always has the best prices.

Vincent’s Top 5 Gym Tracks

  1. “Calling” by Sebastian Ingrosso & Alesso
  2. “Epic The Way You Kissed Me” by Hardwell
  3. “Toulouse” by Nicky Romero
  4. “Chop Suey” by System Of A Down
  5. “Kickout The Epic Motherf_cker” by Dada Life
Contest History
  • 2013 NPC Paul Neville’s Long Island Bodybuilding, Fitness, & Figure Championships – 6th Place
  • 2013 NPC Eastern USA Championships – 11th Place


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Amateur Bodybuilder Of The Week: Engineering Student Learns The Science Of Shred!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Amateur Bodybuilder Of The Week: Engineering Student Learns The Science Of Shred!

<div id="DPG" webReader="16.9770852429"><h5 class="c8"><a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-2.html">Back</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-4.html">Next</a></h5><p>The five-day split that James Grage uses, and which is the basis of the Rewired Trainer, is a bit old-school. But that's not a bad thing! Each day, you'll come in with around 15-20 sets to work with, a lineup of proven movements, and the singular assignment of making them as intense as you can.</p><p>If you're used to chest and leg workouts that demand 25 sets or more, this may take a little getting used to. But think of it this way: You're not just trying to survive today's workout; you're trying to get maximum stimulation out of each and every rep. Just like life, this routine is as easy or hard as you make it.</p><div id="meal-plan-table"><ul class="defined"><li class="c7">
<h6>Cardio Warm-up</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a> <a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('jogging-treadmill')">Jogging-Treadmill</a></strong><br />15 minutes, 55-60%</span></li>
<li class="c7">
<h6>Warm-up Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('isometric-wipers')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1571/Male/t/1571_1.jpg" alt="Isometric Wipers" width="53" height="53"/></a> <a href="javascript:pop('isometric-wipers')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1571/Male/t/1571_2.jpg" alt="Isometric Wipers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('isometric-wipers')">Isometric Wipers</a></strong><br />1 set of 20 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('push-up-to-side-plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/844/Male/t/844_1.jpg" alt="Push Up to Side Plank" width="53" height="53"/></a> <a href="javascript:pop('push-up-to-side-plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/844/Male/t/844_2.jpg" alt="Push Up to Side Plank" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('push-up-to-side-plank')">Push Up to Side Plank</a></strong><br />1 set of 20 reps (10 each side)</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Barbell Bench Press - Medium Grip</a></strong><br />3 sets of 15, 12, 10 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_1.jpg" alt="Cable Crossover" width="53" height="53"/></a> <a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_2.jpg" alt="Cable Crossover" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crossover')">Cable Crossover</a></strong><br />3 sets of 15, 12, 10 reps</span></li>
<li class="c7">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Barbell Incline Bench Press - Medium Grip</a></strong><br />3 sets of 15, 12, 10 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('dips-chest-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/145/Male/t/145_1.jpg" alt="Dips - Chest Version" width="53" height="53"/></a> <a href="javascript:pop('dips-chest-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/145/Male/t/145_2.jpg" alt="Dips - Chest Version" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-chest-version')">Dips - Chest Version</a></strong><br />3 sets of 15, 12, 10 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />3 sets of 15, 12, 10 reps</span></li>
</ul></div><img src="http://www.bodybuilding.com/fun/images/2014/rewired-10per-off_01.jpg" width="560" height="113"/><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/rewired-10per-off_02.jpg" width="193" height="187"/></a><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/rewired-10per-off_03.jpg" width="174" height="187"/></a><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/rewired-10per-off_04.jpg" width="193" height="187"/></a><h5 class="c8"><a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-2.html">Back</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-4.html">Next</a></h5></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="40.8497652582"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.67484662577"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/james-grage.html">James Grage</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/james-grage.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/james-grage.html"><img src="images/2014/writer-james-grage-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/james-grage.html#articles" class="bold-type">View All Articles By This Author</a></li>
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James Grage's Rewired 9-Week Fitness Trainer – Day 3, Chest

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The five-day split that James Grage uses, and which is the basis of the Rewired Trainer, is a bit old-school. But that’s not a bad thing! Each day, you’ll come in with around 15-20 sets to work with, a lineup of proven movements, and the singular assignment of making them as intense as you can.

If you’re used to chest and leg workouts that demand 25 sets or more, this may take a little getting used to. But think of it this way: You’re not just trying to survive today’s workout; you’re trying to get maximum stimulation out of each and every rep. Just like life, this routine is as easy or hard as you make it.

Back | Main | Next

About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

Link to article: 

James Grage's Rewired 9-Week Fitness Trainer – Day 3, Chest

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on James Grage's Rewired 9-Week Fitness Trainer – Day 3, Chest

<div id="DPG" webReader="64.9858156028"><div class="side-bar" webReader="-17.2407407407"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2014/jeanpaul-larmony-amateur-vitals.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><p><strong>Name:</strong> JeanPaul Larmony<br /><strong>Email:</strong> <a href="mailto:jlarmony101@gmail.com" title="jlarmony101@gmail.com">jlarmony101@gmai...</a> <strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/JeanPaul10/" target="_blank">JeanPaul10</a><br /><strong>Location:</strong> Perth Amboy, NJ<br /><strong>Age:</strong> 18<br /><strong>Height:</strong> 6'0"<br /><strong>Weight:</strong> 178 lbs<br /><strong>Years Bodybuilding:</strong> 1</p></div><p>
<h3 class="article-title">QHow did your fitness journey begin?</h3>
</p><p>I started playing sports at a young age and exercised in the offseason to stay in shape. I eventually wrestled in high school and it quickly consumed me. I made varsity, most-improved wrestler, and co-captain. I reached my wrestling peak in high school, suffered a severe knee injury, and everything came crashing down.</p><p>After coming to my senses, I finally met with an athletic trainer and doctor who delivered news I refused to believe. After fighting through my injury for three months and refusing to sit out, I shattered my patellar tendon in my right knee and slightly tore my ACL. I went through a complex surgery and received news that I might not be able to partake in physical activity again.</p><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-1.jpg"><img class="float-left c12" src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-1sm.jpg" width="240" height="276" border="0"/></a><p>After surgery, I was on bed rest for months and missed a school year. Home school was horrible. Being dormant wasn't for me. The pain was horrible even with the medication and endless physical therapy. I eventually improved after what felt like two lifetimes and was cleared to move again.</p><p>I lost lots of weight and my left leg was stronger because I lugged a metal brace around for so long, which made my legs disproportionate. I was disappointed with my physical image and my spirits were low. Until then, I only went to the gym for sport purposes but never tried to build muscle and focus on fitness. I signed up for the gym soon after and became addicted.</p><h3 class="article-title">What workout regimen delivered the best results?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_1.jpg" alt="Squats" width="53" height="53"/></a> <a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_2.jpg" alt="Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-full-squat')">Squats</a></strong><br />5 sets of 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_1.jpg" alt="Smith Machine Lunges" width="53" height="53"/></a> <a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_2.jpg" alt="Smith Machine Lunges" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-lunge')">Smith Machine Lunges</a> (shown with barbell)</strong><br />3 sets of 15 reps each leg</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('single-leg-leg-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1091/Male/t/1091_1.jpg" alt="xxxnamexxx" width="53" height="53"/></a> <a href="javascript:pop('single-leg-leg-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1091/Male/t/1091_2.jpg" alt="xxxnamexxx" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('single-leg-leg-extension')">Single-Leg Extensions</a></strong><br />4 sets of 20 reps each leg</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
</ul><ul><li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('bent-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/40/Male/t/40_1.jpg" alt="Dumbbell Pull-Overs" width="53" height="53"/></a> <a href="javascript:pop('bent-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/40/Male/t/40_2.jpg" alt="Dumbbell Pull-Overs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-arm-dumbbell-pullover')">Dumbbell Pull-Overs</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Bench Press" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Bench Press</a></strong><br />5 sets of 10-15 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('low-cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1621/Male/t/1621_1.jpg" alt="Low Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('low-cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1621/Male/t/1621_2.jpg" alt="Low Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('low-cable-crossover')">Low Cable Flyes</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />4 sets of 10-15 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_1.jpg" alt="Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_2.jpg" alt="Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('flat-bench-cable-flyes')">Cable Flyes</a></strong><br />5 sets of 10-15 reps, 1 dropset to failure</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_1.jpg" alt="Push-Ups" width="53" height="53"/></a> <a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_2.jpg" alt="Push-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups')">Push-Ups</a></strong><br />100 reps</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Wide-Grip Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Wide-Grip Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Wide-Grip Pull-Ups</a></strong><br />5 sets of 10-15 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Cable Rows</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Deadlift</a></strong><br />5 sets of 10-15 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Barbell Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Barbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Rows</a></strong><br />5 sets of 10-15 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Lat Pull-Downs" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Lat Pull-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Lat Pull-Downs</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Close-Grip Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Close-Grip Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Close-Grip Cable Rows</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/114/Male/t/114_1.jpg" alt="Incline Dumbbell Curls" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/114/Male/t/114_2.jpg" alt="Incline Dumbbell Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-curl')">Incline Dumbbell Curls</a></strong><br />4 sets of 15 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />5 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_1.jpg" alt="Preacher Curls" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_2.jpg" alt="Preacher Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curls</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Bench Press</a></strong><br />4 sets of 15 reps</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('lying-dumbbell-tricep-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/229/Male/t/229_1.jpg" alt="Lying Triceps Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('lying-dumbbell-tricep-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/229/Male/t/229_2.jpg" alt="Lying Triceps Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-dumbbell-tricep-extension')">Lying Triceps Dumbbell Press</a></strong><br />4 sets of 10-15 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_1.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a> <a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_2.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('tricep-dumbbell-kickback')">Dumbbell Kickbacks</a></strong><br />4 sets of 10-15 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Cable Push-Downs" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Cable Push-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Cable Push-Downs</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('dip-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/146/Male/t/146_1.jpg" alt="Machine Dips" width="53" height="53"/></a> <a href="javascript:pop('dip-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/146/Male/t/146_2.jpg" alt="Machine Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dip-machine')">Machine Dips</a></strong><br />4 sets of 15-20 reps</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('front-two-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/372/Male/t/372_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-two-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/372/Male/t/372_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-two-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg" alt="Dumbbell Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg" alt="Dumbbell Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Dumbbell Lateral Raise</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('smith-machine-overhead-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Male/t/76_1.jpg" alt="Smith Machine Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('smith-machine-overhead-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Male/t/76_2.jpg" alt="Smith Machine Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('smith-machine-overhead-shoulder-press')">Smith Machine Shoulder Press</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_1.jpg" alt="Reverse Pec Decks" width="53" height="53"/></a> <a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_2.jpg" alt="Reverse Pec Decks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-machine-flyes')">Reverse Pec Decks</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('barbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_1.jpg" alt="Barbell Shrugs" width="53" height="53"/></a> <a href="javascript:pop('barbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_2.jpg" alt="Barbell Shrugs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-shrug')">Barbell Shrugs</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('standing-barbell-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/218/Male/t/218_1.jpg" alt="Standing Weighted Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('standing-barbell-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/218/Male/t/218_2.jpg" alt="Standing Weighted Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-barbell-calf-raise')">Standing Weighted Calf Raise</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('calf-press-on-the-leg-press-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Male/t/215_1.jpg" alt="Leg Press Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('calf-press-on-the-leg-press-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Male/t/215_2.jpg" alt="Leg Press Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('calf-press-on-the-leg-press-machine')">Leg Press Calf Raise</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Calf Raise Machine" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Calf Raise Machine" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Calf Raise Machine</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('weighted-sit-ups-with-bands')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/262/Male/t/262_1.jpg" alt="Decline Sit-Ups" width="53" height="53"/></a> <a href="javascript:pop('weighted-sit-ups-with-bands')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/262/Male/t/262_2.jpg" alt="Decline Sit-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('weighted-sit-ups-with-bands')">Decline Sit-Ups</a></strong><br />100 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />100 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg" alt="Cable Crunches" width="53" height="53"/></a> <a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg" alt="Cable Crunches" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crunch')">Cable Crunches</a></strong><br />100 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('oblique-crunches-on-the-floor')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/122/Male/t/122_1.jpg" alt="Oblique Crunches" width="53" height="53"/></a> <a href="javascript:pop('oblique-crunches-on-the-floor')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/122/Male/t/122_2.jpg" alt="Oblique Crunches" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('oblique-crunches-on-the-floor')">Oblique Crunches</a></strong><br />100 reps</span></li>
</ul></div><br /><h3 class="article-title">What nutrition plan fueled your body?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/cream-of-rice.jpg" alt="Cream of Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('8101')">Cream of Rice</a></strong><br />1/3 cup</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/eggs.jpg" alt="Eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1123')">Eggs</a></strong><br />6 eggs</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/bagels.jpg" alt="Whole Wheat Bagel" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('18408')">Whole Wheat Bagel</a></strong><br />1 bagel</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/cream-cheese.jpg" alt="Cream Cheese" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1017')">Cream Cheese</a></strong><br />1 serving</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken Breast" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong><br />10 ounces</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/white-rice.jpg" alt="Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20044')">Rice</a></strong><br />1 cup</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/black-beans.jpg" alt="Black Beans" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16014')">Black Beans</a></strong><br />1 cup</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/green-beans.jpg" alt="String Beans" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11052')">String Beans</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/salmon.jpg" alt="Salmon" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15076')">Salmon</a></strong><br />10 ounces</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/white-rice.jpg" alt="Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20044')">Rice</a></strong><br />2 cups</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/fruit.jpg" alt="Mixed Fruit" width="50" height="50"/></span> <span class="mpt-content content"><strong>Mixed Fruit</strong><br />1 serving</span></li>
</ul><ul><li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken Breast" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong><br />10 ounces</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/yams.jpg" alt="Yams" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11601')">Yams</a></strong><br />10 ounces</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/brown-rice.jpg" alt="Brown Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">Brown Rice</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/supplements/bsn-syntha-6.jpg" alt="BSN Syntha-6" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bsn/synth.html">BSN Syntha-6</a></strong><br />1 serving</span></li>
</ul><ul><li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/pasta.jpg" alt="Pasta" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20093')">Pasta</a></strong><br />10 ounces</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/ground-beef.jpg" alt="Lean Ground Beef" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('23557')">Lean Ground Beef</a></strong><br />10 ounces</span></li>
</ul><ul><li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/yogurt.jpg" alt="Greek Yogurt" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1118')">Greek Yogurt</a></strong><br />1 serving</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/fruit.jpg" alt="Mixed Fruit" width="50" height="50"/></span> <span class="mpt-content content"><strong>Mixed Fruit</strong><br />1 serving</span></li>
</ul></div><br /><h3 class="article-title">What supplements gave you an edge?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/supplements/natures-way-alive-once-daily-mens.jpg" alt="Nature's Way Alive! Once Daily Men's" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/nw/alive-once-daily-mens-multi.html">Nature's Way Alive! Once Daily Men's</a></strong><br /></span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/supplements/bsn-no-xplode-20.jpg" alt="BSN N.O.-Xplode 2.0" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bsn/xplode.html">BSN N.O.-Xplode 2.0</a></strong><br /></span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/supplements/creatine.jpg" alt="Creatine Hydrochloride" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/creatine-hcl.html">Creatine Hydrochloride</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/supplements/bsn-syntha-6.jpg" alt="BSN Syntha-6" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bsn/synth.html">BSN Syntha-6</a></strong><br /></span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-2.jpg"><img class="float-right c15" src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-2sm.jpg" width="285" height="341" border="0"/></a><p>"I enjoyed lifting more than anything and left the gym every day wanting to come back."</p><h3 class="article-title">How did your passion for fitness emerge?</h3><p>After working out regularly, I researched about fitness, stumbled onto bodybuilding, and decided to give it a shot. I enjoyed lifting more than anything and left the gym every day wanting to come back. I wanted to be the best and drilled it into my mind for motivation to keep me going.</p><h3 class="article-title">What or who motivated you?</h3><p>I was motivated by Dwayne "The Rock" Johnson when my bodybuilding journey started. His persona taught me to improve my dedication and humbleness. I'm also inspired by CT Fletcher and Mike Rashid. Their lifting style improved my results dramatically and complemented my competitive spirit.</p><h3 class="article-title">Where did you go for inspiration?</h3><p>When I felt down, I reminded myself why I started and why it's important to never give up. My personality helped a lot. Participating in sports helped me stay focused, on task, and trained me to act on instinct. I view bodybuilding the same way.</p><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-3.jpg"><img class="float-left c17" src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-3sm.jpg" width="250" height="291" border="0"/></a><p>"I want to help people pursue their fitness dreams as I continue to pursue mine."</p><h3 class="article-title">What are your future fitness plans?</h3><p>I plan to inspire others through what I've done and continue to do. I want to help people pursue their fitness dreams as I continue to pursue mine. I haven't regretted a second of the time I spent working out. I want to enter as many competitions as possible so I can pick up tips and insight from fellow bodybuilders to improve myself.</p><h3 class="article-title">What is the most important fitness tip?</h3><p>The most important factor to remember aside from dedication is eating correctly. Eat according to your fitness goals. If you don't eat right, your hard work in the gym will be for nothing.</p><h3 class="article-title">Who is your favorite competitor?</h3><p>My favorite competitor is <a href="http://contest.bodybuilding.com/bio/5107/" target="_blank">Guy Cisternino</a>. Watching his rise and accomplishments helped me stay on track as I followed his workouts and dieting routine. He progressed through the bodybuilding community quickly with his incredible build and massive legs. He's a great motivator and bodybuilder with a great spirit. His insight gave me lots of gains and great results.</p><h3 class="article-title">How did Bodybuilding.com help you reach your goals?</h3><p>I practically live on Bodybuilding.com! I made a <a href="http://bodyspace.bodybuilding.com/">BodySpace</a> account first and viewed the articles for advice and insight. Their amazing <a href="http://www.bodybuilding.com/store/">supplement stacks</a> are priced great and have good reviews. Bodybuilding.com is helpful no matter what you're looking for.</p><h3 class="article-title">JeanPaul's Top 5 Gym Tracks</h3><img src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-music.jpg" width="560" height="132" border="0" class="c19"/><ol class="dpg-list"><li>"Lose Yourself" by Eminem</li>
<li>"Till I collapse" by Eminem</li>
<li>"Crown" by Jay-Z</li>
<li>"Make Me" by Meek Mill</li>
<li>"Trophies" by Drake</li>
</ol><br class="c20"/><h3 class="article-title">Recommended For You</h3><div class="c23" webReader="4.79694323144"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics.html"><img src="http://www.bodybuilding.com/fun/images/2014/korab-loga-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="5.903930131"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics.html">Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!</a></h4><p style="display: inline;" class="webReader-styled">
Korab started training at age 15 to enhance his athletic abilities on the soccer field. His dedication made him team MVP. See how he sculpted his body post-high school!</p></div></div><div class="c23" webReader="4.84836065574"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-galambosi-comes-ripped-from-romania.html"><img src="http://www.bodybuilding.com/fun/images/2014/galambosi-gabriel-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="5.96721311475"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-galambosi-comes-ripped-from-romania.html">Teen Amateur Of The Week: Galambosi Comes Ripped From Romania!</a></h4><p style="display: inline;" class="webReader-styled">
Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!</p></div></div><div class="c23" webReader="4.76470588235"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-keiran-built-first-line-strength.html"><img src="http://www.bodybuilding.com/fun/images/2014/keiran-mcbary-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="5.86425339367"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-keiran-built-first-line-strength.html">Teen Amateur Of The Week: Keiran Built First Line Strength!</a></h4><p style="display: inline;" class="webReader-styled">
Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.3770491803"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.58762886598"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html">Teen Amateur Bodybuilder Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html"><img src="images/2013/writer-teen-amateur-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Teen Amateur Of The Week: JeanPaul Larmony Wrestles With Weights!

QHow did your fitness journey begin?

I started playing sports at a young age and exercised in the offseason to stay in shape. I eventually wrestled in high school and it quickly consumed me. I made varsity, most-improved wrestler, and co-captain. I reached my wrestling peak in high school, suffered a severe knee injury, and everything came crashing down.

After coming to my senses, I finally met with an athletic trainer and doctor who delivered news I refused to believe. After fighting through my injury for three months and refusing to sit out, I shattered my patellar tendon in my right knee and slightly tore my ACL. I went through a complex surgery and received news that I might not be able to partake in physical activity again.

After surgery, I was on bed rest for months and missed a school year. Home school was horrible. Being dormant wasn’t for me. The pain was horrible even with the medication and endless physical therapy. I eventually improved after what felt like two lifetimes and was cleared to move again.

I lost lots of weight and my left leg was stronger because I lugged a metal brace around for so long, which made my legs disproportionate. I was disappointed with my physical image and my spirits were low. Until then, I only went to the gym for sport purposes but never tried to build muscle and focus on fitness. I signed up for the gym soon after and became addicted.

What workout regimen delivered the best results?

What nutrition plan fueled your body?

What supplements gave you an edge?

“I enjoyed lifting more than anything and left the gym every day wanting to come back.”

How did your passion for fitness emerge?

After working out regularly, I researched about fitness, stumbled onto bodybuilding, and decided to give it a shot. I enjoyed lifting more than anything and left the gym every day wanting to come back. I wanted to be the best and drilled it into my mind for motivation to keep me going.

What or who motivated you?

I was motivated by Dwayne “The Rock” Johnson when my bodybuilding journey started. His persona taught me to improve my dedication and humbleness. I’m also inspired by CT Fletcher and Mike Rashid. Their lifting style improved my results dramatically and complemented my competitive spirit.

Where did you go for inspiration?

When I felt down, I reminded myself why I started and why it’s important to never give up. My personality helped a lot. Participating in sports helped me stay focused, on task, and trained me to act on instinct. I view bodybuilding the same way.

“I want to help people pursue their fitness dreams as I continue to pursue mine.”

What are your future fitness plans?

I plan to inspire others through what I’ve done and continue to do. I want to help people pursue their fitness dreams as I continue to pursue mine. I haven’t regretted a second of the time I spent working out. I want to enter as many competitions as possible so I can pick up tips and insight from fellow bodybuilders to improve myself.

What is the most important fitness tip?

The most important factor to remember aside from dedication is eating correctly. Eat according to your fitness goals. If you don’t eat right, your hard work in the gym will be for nothing.

Who is your favorite competitor?

My favorite competitor is Guy Cisternino. Watching his rise and accomplishments helped me stay on track as I followed his workouts and dieting routine. He progressed through the bodybuilding community quickly with his incredible build and massive legs. He’s a great motivator and bodybuilder with a great spirit. His insight gave me lots of gains and great results.

How did Bodybuilding.com help you reach your goals?

I practically live on Bodybuilding.com! I made a BodySpace account first and viewed the articles for advice and insight. Their amazing supplement stacks are priced great and have good reviews. Bodybuilding.com is helpful no matter what you’re looking for.

JeanPaul’s Top 5 Gym Tracks

  1. “Lose Yourself” by Eminem
  2. “Till I collapse” by Eminem
  3. “Crown” by Jay-Z
  4. “Make Me” by Meek Mill
  5. “Trophies” by Drake


Recommended For You

Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

Korab started training at age 15 to enhance his athletic abilities on the soccer field. His dedication made him team MVP. See how he sculpted his body post-high school!

Teen Amateur Of The Week: Galambosi Comes Ripped From Romania!

Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!

Teen Amateur Of The Week: Keiran Built First Line Strength!

Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!

About The Author

Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!

Continued: 

Teen Amateur Of The Week: JeanPaul Larmony Wrestles With Weights!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Teen Amateur Of The Week: JeanPaul Larmony Wrestles With Weights!

Apply Here To Be A Transformation Of The Week!

Body Transformation: Ryno Cordier Is A Monster Among Men!

Why I decided to transform

From a young age, I participated in all school sports and activities. I did lots of cycling and later competed in track cycling, which prompted me to join the gym. I went to the gym 2-3 days per week mostly to train my legs and conduct maintenance on my upper body. I quickly realized that I had good genetics to grow muscle and became too big and heavy for track cycling.

I increased my training to five days per week but eventually got bored, lost motivation, stopped training, and became lazy and fat. From there, it was downhill.

I started training again four years ago after deciding that enough was enough. I realized that I needed to make a plan and nobody was going to do it for me. I wanted to change for myself.

I began to take training seriously two years ago when my friend Paul Prince helped me. I learned to live healthy and implemented the diet of a fitness athlete. I competed later that year and exploded with motivation and hunger to achieve more.

Before

After

AGE 26 / HEIGHT 5’11” / BODY FAT 22%

AGE 28 / HEIGHT 5’11” / BODY FAT 4%

Post To Fitboard

How I accomplished my goals

It wasn’t always easy. I had to make big sacrifices, but it was worth it in the end. I lost a few friends who didn’t understand my journey. I later replaced them with new friends who had positive attitudes. Surrounding myself with positive people made me positive about myself.

I love what I’m doing and that’s enough to keep me going. My motivation comes from my passion for health and fitness. I love challenging myself from training and nutritional standpoints. I always strive to improve my mind, body, and soul and give everything I do 100 percent.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

I do 40 minutes of cardio every morning on an empty stomach and 20 minutes of abdominal work post-workout.

What aspect challenged me the most

The most challenging aspect is keeping the mind focused. If you’re focused, nothing will stand in the way of the challenge at hand. It’s a matter of time before you break through.

Losing focus crushes motivation. If that happens, you’re in trouble. Keep your head in the game, stay focused and motivated, and your journey will be limitless.

My future fitness plans

The sky is the limit. I’m new to the fitness industry, so it can only get better from here. I’m still in first gear and ready to go wherever the road takes me.

“Keep your head in the game, stay focused and motivated, and your journey will be limitless.”

Suggestions for aspiring transformers

Believe in yourself. If you don’t believe in yourself, nobody will. Set your mind to a goal and don’t quit until the job is finished! Stay motivated, dedicated, and disciplined in your workouts and diet plan to direct your energy toward personal objectives.

Don’t let anyone stand in your way or let them say you can’t do something. Go for gold every day and live your dreams or someone else will.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com is an unbeatable, must-have resource in your quest for fitness. Before I started training, I had no idea what a resting metabolic rate was, let alone how to calculate it. Bodybuilding.com provides calculators that can figure that out, among others.

Ryno’s Top 5 Gym Tracks

  1. “Headstrong” by Trapped
  2. “Breath” by Breaking Benjamin
  3. “Break Stuff” by Limp Bizkit
  4. “Du Hast” by Rammstein
  5. “My Sacrifice” by Creed

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Body Transformation: Eric Hicks Torched 131 Pounds To Reveal Ripped Muscle!

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About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

Excerpt from: 

Body Transformation: Ryno Cordier Is A Monster Among Men!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Body Transformation: Ryno Cordier Is A Monster Among Men!

<div id="DPG" webReader="51.8506666667"><div class="side-bar" webReader="-17.9541984733"><div class="c12"><img src="http://www.bodybuilding.com/fun/images/2014/korab-loga-amateur-vitals.jpg"/></div><h3 class="article-title c13">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/korabloga/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c14"/></a><a href="http://instagram.com/im_da_problem" rel="nofollow" target="_blank" title="Instagram"><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="20" height="20" border="0" class="c15"/></a><p><strong>Name:</strong> Korab Loga<br /><strong>Email:</strong> <a href="mailto:florilloga70@hotmail.com" title="florilloga70@hotmail.com">florilloga70@hot...</a> <strong>Location:</strong> Wolcott, CT<br /><strong>Age:</strong> 19<br /><strong>Height:</strong> 5'9"<br /><strong>Weight:</strong> 168 lbs<br /><strong>Years Bodybuilding:</strong> 2</p></div><p>
<h3 class="article-title">QHow did your fitness<br />journey begin?</h3>
</p><p>I started training for high school basketball at age 15 because I was weaker than most of my peers. I decided to play soccer as a sophomore after a year of solid training. I went on to make varsity and win team MVP that year.</p><p>I continued training until my senior soccer season was over and then decided to take dieting and supplementation more seriously. That's when I started going to the gym to look good and build great aesthetics. I stuck to the basics at first and put on muscle quickly. When people took notice, I became more motivated to hit it harder.</p><p>The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug. That feeling keeps me going every day. The drug of success is seeing results. I never want to stop doing what I do because it will pay off one day and become something great. The journey taught me to handle hardship and make necessary sacrifices.</p><a href="teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-2.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-2sm.jpg" width="560" height="561" border="0"/></a><p>"The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug."</p><h3 class="article-title">What workout regimen delivered the best results?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />4 dropsets of 8 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('decline-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_1.jpg" alt="Decline Bench Press" width="53" height="53"/></a> <a href="javascript:pop('decline-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_2.jpg" alt="Decline Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-barbell-bench-press')">Decline Bench Press</a></strong><br />3 dropsets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('leverage-incline-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/893/Male/t/893_1.jpg" alt="Machine Incline Press" width="53" height="53"/></a> <a href="javascript:pop('leverage-incline-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/893/Male/t/893_2.jpg" alt="Machine Incline Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leverage-incline-chest-press')">Machine Incline Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="c11">
<h5>Superset</h5>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_1.jpg" alt="Incline Dumbbell Pull-Overs" width="53" height="53"/></a> <a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_2.jpg" alt="Incline Dumbbell Pull-Overs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('straight-arm-dumbbell-pullover')">Incline Dumbbell Pull-Overs</a> (shown on flat bench)</strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_1.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_2.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-cable-flye')">Incline Cable Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_1.jpg" alt="Decline Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_2.jpg" alt="Decline Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-dumbbell-flyes')">Decline Cable Flyes</a> (shown with dumbbells)</strong><br />3 sets of 15 reps</span></li>
</ul><h6>Superset</h6><ul><li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pull-Ups</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_1.jpg" alt="Cable Curls" width="53" height="53"/></a> <a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_2.jpg" alt="Cable Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-biceps-cable-curl')">Cable Curls</a></strong><br />3 sets of 12 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="T-Bar Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="T-Bar Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Rows</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dumbbell-alternate-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/t/234_1.jpg" alt="Dumbbell Alternating Curls" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-alternate-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/t/234_2.jpg" alt="Dumbbell Alternating Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-alternate-bicep-curl')">Dumbbell Alternating Curls</a></strong><br />3 sets of 8 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Wide-Grip Lat Pull-Downs" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Wide-Grip Lat Pull-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pull-Downs</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('one-arm-dumbbell-preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/255/Male/t/255_1.jpg" alt="Dumbbell Preacher Curls" width="53" height="53"/></a> <a href="javascript:pop('one-arm-dumbbell-preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/255/Male/t/255_2.jpg" alt="Dumbbell Preacher Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-arm-dumbbell-preacher-curl')">Dumbbell Preacher Curls</a></strong><br />3 sets of 12 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curls" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curls</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Barbell Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Barbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Rows</a></strong><br />3 sets of 8 reps</span></li>
</ul><h6>Superset</h6><ul><li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('handstand-push-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/227/Male/t/227_1.jpg" alt="Handstand Push-Ups" width="53" height="53"/></a> <a href="javascript:pop('handstand-push-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/227/Male/t/227_2.jpg" alt="Handstand Push-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('handstand-push-ups')">Handstand Push-Ups</a></strong><br />3 sets to failure</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_1.jpg" alt="Dips" width="53" height="53"/></a> <a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_2.jpg" alt="Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-triceps-version')">Dips</a></strong><br />3 sets to failure</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-press')">Dumbbell Shoulder Press</a></strong><br />3 dropsets of 8 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('landmine-linear-jammer')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1181/Male/t/1181_1.jpg" alt="Barbell Landmine Press" width="53" height="53"/></a> <a href="javascript:pop('landmine-linear-jammer')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1181/Male/t/1181_2.jpg" alt="Barbell Landmine Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('landmine-linear-jammer')">Barbell Landmine Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('push-ups-close-triceps-position')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/363/Male/t/363_1.jpg" alt="Close-Grip Push-Ups" width="53" height="53"/></a> <a href="javascript:pop('push-ups-close-triceps-position')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/363/Male/t/363_2.jpg" alt="Close-Grip Push-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('push-ups-close-triceps-position')">Close-Grip Push-Ups</a></strong><br />3 sets of 15 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Rows" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Rows</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skull Crushers" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skull Crushers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skull Crushers</a></strong><br />3 sets of 10 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_1.jpg" alt="Dumbbell Shrugs" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_2.jpg" alt="Dumbbell Shrugs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shrug')">Dumbbell Shrugs</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_1.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a> <a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_2.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('tricep-dumbbell-kickback')">Dumbbell Kickbacks</a></strong><br />3 sets of 20 reps</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_1.jpg" alt="Squats" width="53" height="53"/></a> <a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_2.jpg" alt="Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-full-squat')">Squats</a></strong><br />10 sets of 10 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />4 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg" alt="Seated Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg" alt="Seated Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-calf-raise')">Seated Calf Raise</a></strong><br />4 sets of 8 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curls</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_1.jpg" alt="Romanian Deadlift" width="53" height="53"/></a> <a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_2.jpg" alt="Romanian Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('romanian-deadlift')">Romanian Deadlift</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Standing Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Standing Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Standing Calf Raise</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><br /><div class="article-ad" webReader="29.2661691542"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html"><img src="http://www.bodybuilding.com/fun/images/2012/amateur-of-the-week_200x114.jpg" alt="Amateurs Of The Week Main Page" width="200" height="114"/></a><div class="c18" webReader="9.00497512438"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html">Amateurs Of The Week</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!</p></div></div><h3 class="article-title">What nutrition plan fueled your body?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />2 servings</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />2 servings</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-dextrose.jpg" alt="NOW Dextrose" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/dex.html">NOW Dextrose</a></strong><br />70 grams</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/oats.jpg" alt="Oatmeal" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oatmeal</a></strong><br />60 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/banana.jpg" alt="Banana" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9040')">Banana</a></strong><br />100 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/walnuts.jpg" alt="Walnuts" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12155')">Walnuts</a></strong><br />20 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />2 servings</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken Breast" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong><br />8 ounces</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/sweet-potato.jpg" alt="Sweet Potato" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11457')">Sweet Potato</a></strong><br />350 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />100 grams</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/salmon.jpg" alt="Salmon" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15076')">Salmon</a></strong><br />8 ounces</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />100 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/walnuts.jpg" alt="Walnuts" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12155')">Walnuts</a></strong><br />20 grams</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />1 serving</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/cottage-cheese.jpg" alt="Cottage Cheese" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1014')">Cottage Cheese</a></strong><br />1/2 cup</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Casein Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Casein Protein</a></strong><br />2 servings</span></li>
</ul></div><br /><h3 class="article-title">What supplements gave you an edge?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bcaas.jpg" alt="BCAAs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bcaa.html">BCAAs</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/glutamine.jpg" alt="Glutamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glutamine.html">Glutamine</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/creatine.jpg" alt="Creatine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/creatine.html">Creatine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/carnitine.jpg" alt="L-Carnitine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/lcarn.html">L-Carnitine</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bcaas.jpg" alt="BCAAs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bcaa.html">BCAAs</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/glutamine.jpg" alt="Glutamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glutamine.html">Glutamine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/creatine.jpg" alt="Creatine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/creatine.html">Creatine</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/carnitine.jpg" alt="L-Carnitine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/lcarn.html">L-Carnitine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-dextrose.jpg" alt="NOW Dextrose" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/dex.html">NOW Dextrose</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-2.jpg" alt="Fish Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/fish.html">Fish Oil</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/multivitamin.jpg" alt="Multivitamins" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/multi.html">Multivitamins</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-5.jpg" alt="Glucosamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glucos.html">Glucosamine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/flaxseed-oil-capsules.jpg" alt="Flaxseed Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/flax.html">Flaxseed Oil</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/capsules.jpg" alt="ZMA" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/zma.html">ZMA</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Casein Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Casein Protein</a></strong><br /></span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-1.jpg"><img class="float-right c20" src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-1sm.jpg" width="240" height="331" border="0"/></a><p>"I became a new person after training and eating healthy consistently."</p><h3 class="article-title">How did your passion for fitness emerge?</h3><p>Seeing pro fitness models around the world drives me to get better. I always tell myself it will be me if I work as hard as I can every day. It's fascinating seeing the results appear month after month. I became a new person after training and eating healthy consistently. People don't believe it's me sometimes, which is a major accomplishment because it confirms that I changed.</p><h3 class="article-title">What or who motivated you?</h3><p><a href="http://www.bodybuilding.com/fun/greg-plitt.html" target="_blank">Greg Plitt</a> is my primary motivator in the gym and in life. I also look up to fitness models like <a href="http://bodyspace.bodybuilding.com/craigcapurso/" target="_blank">Craig Capurso</a>, <a href="http://bodyspace.bodybuilding.com/stevecook_32/" target="_blank">Steve Cook</a>, and <a href="http://bodyspace.bodybuilding.com/lawrence_ballenger/" target="_blank">Lawrence Ballenger</a>. They will all go down as some of the greatest bodybuilders ever. Hopefully, I will stand next to them on stage or be in a photo shoot with them one day.</p><h3 class="article-title">Where did you go for inspiration?</h3><p>On days when I'm tired and don't want to hit the gym, I always think about people I look up to and ask myself what they would do in my situation. If I still can't find motivation after that, I still go because I know I will regret it later.</p><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-3.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-3sm.jpg" width="250" height="345" border="0" class="float-left c22"/></a><h3 class="article-title">What are your future fitness plans?</h3><p>My future fitness plans are to secure a photo shoot with a fitness magazine. That is my most important goal.</p><h3 class="article-title">What is the most important fitness tip?</h3><p>Fall in love with the journey. Nothing can stop you when the destination outweighs temporary pain and sacrifice.</p><h3 class="article-title">Who is your favorite competitor?</h3><p>I have many favorite competitors, but my favorite is Greg Plitt. I follow Greg's methods in my everyday life. He changed my life forever. I also look up to Craig Capurso because he dominates life.</p><h3 class="article-title">How did Bodybuilding.com help you reach your goals?</h3><p>Bodybuilding.com is a staple of my success. It provides everything I need for <a href="http://www.bodybuilding.com/store/">supplementation</a>, <a href="http://www.bodybuilding.com/exercises/">exercises</a>, and <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Recipes">recipes</a>. Bodybuilding.com has it all.</p><h3 class="article-title">Korab's Top 5 Gym Tracks</h3><img src="http://www.bodybuilding.com/fun/images/2014/korab-loga-amateur-music.jpg" width="560" height="132" border="0" class="c23"/><ol class="dpg-list"><li>"So Cold" by Breaking Benjamin</li>
<li>"Misery Business" by Paramore</li>
<li>"Sorrow" by Flyleaf</li>
<li>"Down With The Sickness" by Disturbed</li>
<li>"Animals" by Martin Garyx</li>
</ol><br class="c24"/><h3 class="article-title">Recommended For You</h3><div class="c27" webReader="4.84836065574"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-galambosi-comes-ripped-from-romania.html"><img src="http://www.bodybuilding.com/fun/images/2014/galambosi-gabriel-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="5.96721311475"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-galambosi-comes-ripped-from-romania.html">Teen Amateur Of The Week: Galambosi Comes Ripped From Romania!</a></h4><p style="display: inline;" class="webReader-styled">
Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!</p></div></div><div class="c27" webReader="4.76470588235"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-keiran-built-first-line-strength.html"><img src="http://www.bodybuilding.com/fun/images/2014/keiran-mcbary-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="5.86425339367"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-keiran-built-first-line-strength.html">Teen Amateur Of The Week: Keiran Built First Line Strength!</a></h4><p style="display: inline;" class="webReader-styled">
Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!</p></div></div><div class="c27" webReader="4.88277511962"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-dylan-is-a-herculean-teen.html"><img src="http://www.bodybuilding.com/fun/images/2014/dylan-vansteenberg-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="6.00956937799"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-dylan-is-a-herculean-teen.html">Teen Amateur Of The Week: Dylan Is A Herculean Teen!</a></h4><p style="display: inline;" class="webReader-styled">
Dylan built 120 pounds of muscle from age 14 to 19 and set his sights on bodybuilding glory. See how he packed on serious size and remained hungry for more!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.3770491803"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.58762886598"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html">Teen Amateur Bodybuilder Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html"><img src="images/2013/writer-teen-amateur-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

QHow did your fitness
journey begin?

I started training for high school basketball at age 15 because I was weaker than most of my peers. I decided to play soccer as a sophomore after a year of solid training. I went on to make varsity and win team MVP that year.

I continued training until my senior soccer season was over and then decided to take dieting and supplementation more seriously. That’s when I started going to the gym to look good and build great aesthetics. I stuck to the basics at first and put on muscle quickly. When people took notice, I became more motivated to hit it harder.

The best feeling is when you give it your all in the gym. The natural high can’t be matched by any chemical drug. That feeling keeps me going every day. The drug of success is seeing results. I never want to stop doing what I do because it will pay off one day and become something great. The journey taught me to handle hardship and make necessary sacrifices.

“The best feeling is when you give it your all in the gym. The natural high can’t be matched by any chemical drug.”

What workout regimen delivered the best results?

Superset
Superset

Amateurs Of The Week Main Page

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

What supplements gave you an edge?

“I became a new person after training and eating healthy consistently.”

How did your passion for fitness emerge?

Seeing pro fitness models around the world drives me to get better. I always tell myself it will be me if I work as hard as I can every day. It’s fascinating seeing the results appear month after month. I became a new person after training and eating healthy consistently. People don’t believe it’s me sometimes, which is a major accomplishment because it confirms that I changed.

What or who motivated you?

Greg Plitt is my primary motivator in the gym and in life. I also look up to fitness models like Craig Capurso, Steve Cook, and Lawrence Ballenger. They will all go down as some of the greatest bodybuilders ever. Hopefully, I will stand next to them on stage or be in a photo shoot with them one day.

Where did you go for inspiration?

On days when I’m tired and don’t want to hit the gym, I always think about people I look up to and ask myself what they would do in my situation. If I still can’t find motivation after that, I still go because I know I will regret it later.

What are your future fitness plans?

My future fitness plans are to secure a photo shoot with a fitness magazine. That is my most important goal.

What is the most important fitness tip?

Fall in love with the journey. Nothing can stop you when the destination outweighs temporary pain and sacrifice.

Who is your favorite competitor?

I have many favorite competitors, but my favorite is Greg Plitt. I follow Greg’s methods in my everyday life. He changed my life forever. I also look up to Craig Capurso because he dominates life.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com is a staple of my success. It provides everything I need for supplementation, exercises, and recipes. Bodybuilding.com has it all.

Korab’s Top 5 Gym Tracks

  1. “So Cold” by Breaking Benjamin
  2. “Misery Business” by Paramore
  3. “Sorrow” by Flyleaf
  4. “Down With The Sickness” by Disturbed
  5. “Animals” by Martin Garyx


Recommended For You

Teen Amateur Of The Week: Galambosi Comes Ripped From Romania!

Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!

Teen Amateur Of The Week: Keiran Built First Line Strength!

Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!

Teen Amateur Of The Week: Dylan Is A Herculean Teen!

Dylan built 120 pounds of muscle from age 14 to 19 and set his sights on bodybuilding glory. See how he packed on serious size and remained hungry for more!

About The Author

Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!

Originally posted here:  

Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

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<div id="DPG" webReader="26.7032546267"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-53.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-55.html">Next</a></h5><p>"Do another set!" I heard the familiar voice of Arnold roar across the gym," recalls Dick Tyler in "West Coast Bodybuilding Scene: The Golden Era."</p><p>"For a moment, I thought he was urging Dave [Katz] on. Instead it was aimed at Don Peters on the preacher bench. Don was standing in a pool of sweat. I could see his muscles twitch involuntarily. 'You want to kill me or something?' he asked.</p><p>"'If that's what it takes for you to win Mr. America this year, yes.' He couldn't have made it much plainer than that.</p><p>"'OK, but I have to rest first.'</p><p>"'No,' said Arnold as he turned back to the calf machine for another set ,'you wait too long.'</p><p>"Don shook his head in disbelief and went back to another set of curls."</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day54_graphics-1.jpg" width="560" height="315" border="0" class="c8"/><p>When Arnold spoke, everyone listened. He started out as just another new guy, and ended up the voice in the back of the mind of every lifter who trained alongside him. Hear his voice in today's workout.</p><div id="meal-plan-table"><ul><li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_1.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a> <a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_2.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-barbell-press-behind-neck')">Standing Barbell Press Behind Neck</a></strong><br />10 sets of 4 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Press</a></strong><br />5 sets of 8 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Lateral Raises</a></strong><br />5 sets of 8 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_1.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a> <a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_2.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-dumbbell-upright-row')">Dumbbell Upright Rows</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_1.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_2.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-bent-over-rear-delt-raise')">Bent-Over Rear Delt Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curls</a></strong><br />5 sets of 8 reps then 3 sets of 5 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Concentration Curls" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Concentration Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Concentration Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_1.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_2.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-curl')">Seated Dumbbell Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Bench Press</a></strong><br />8 sets of 8 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdowns</a></strong><br />5 sets of 15 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_1.jpg" alt="Body Tricep Press" width="53" height="53"/></a> <a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_2.jpg" alt="Body Tricep Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('body-tricep-press')">Bodyweight Skullcrushers</a></strong><br />5 sets of 15 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_1.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_2.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')">Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_1.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_2.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')">Reverse Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_1.jpg" alt="Sit-Up" width="53" height="53"/></a> <a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_2.jpg" alt="Sit-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sit-up')">Decline Sit-Ups</a> (shown regular)</strong><br />5 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-53.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-55.html">Next</a></h5><br class="c11"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 54

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“Do another set!” I heard the familiar voice of Arnold roar across the gym,” recalls Dick Tyler in “West Coast Bodybuilding Scene: The Golden Era.”

“For a moment, I thought he was urging Dave [Katz] on. Instead it was aimed at Don Peters on the preacher bench. Don was standing in a pool of sweat. I could see his muscles twitch involuntarily. ‘You want to kill me or something?’ he asked.

“‘If that’s what it takes for you to win Mr. America this year, yes.’ He couldn’t have made it much plainer than that.

“‘OK, but I have to rest first.’

“‘No,’ said Arnold as he turned back to the calf machine for another set ,’you wait too long.’

“Don shook his head in disbelief and went back to another set of curls.”

When Arnold spoke, everyone listened. He started out as just another new guy, and ended up the voice in the back of the mind of every lifter who trained alongside him. Hear his voice in today’s workout.

Previous | Main | Next


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Arnold Schwarzenegger Blueprint Trainer Day 54

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Arnold Schwarzenegger Blueprint Trainer Day 54

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